Ready to get rid of belly fat and the “dad bod”?
We understand it. Life Happens – Between work, chores, and kids, many men end up with a ‘dad bod’ over time.
We’re not bringing this up to shame you. We just want you to be healthy and fit.
There’s nothing wrong with a pillow in your stomach and not being in your best shape. Life happens to all of us.
But too much belly fat can be harmful and increase your health risks.
So when your body starts to gain weight and develop a father body, it’s important to know when you’re reaching the danger zone. A man’s waist size should be less than half his height.
This is the threshold of the paternal body. So if you are 6 ft tall (72 inches), your waistline must be less than 36 inches to be considered healthy.
Not sure what your waist size is?
Pull out a tape measure. Wrap around your belly at the height of the navel.
If your waist is more than half your height in inches, then you have a father body with a little extra belly fat. Here’s how to get rid of belly fat for good.
Limit drinking beer
Beer makes an important contribution to expanding the waistline.
It’s not called a beer belly for nothing.
If your daily routine is drinking beer every night after work, consider cutting back. Instead of drinking 2 cans a day, limit to 1 can.
You can also reduce the frequency by limiting beer to weekends only. Reducing your beer consumption can help lower the amount of liquid calories you ingest.
According to Men’s Health, one beer contains 100-338 calories. Cutting back will not only free you from the screeching calories but also help reduce your risk of fatty liver.
The same is true for many other alcoholic beverages, including wines, cocktails, and ciders.
Adjust your diet – don’t starve yourself
Drinking less beer is great, but it’s only one diet change you can make.
To shed the extra pounds, you need to reduce your total calorie intake.
But don’t jump into an extreme diet. It’s actually important that you don’t push it to the limit.
You don’t need juice, detox, or even intermittent fasting.
Often, these extreme measures to cut calories backfire.
It can disrupt your metabolism and decrease your weight loss.
When our bodies are in starvation, they try to survive by holding on to energy. This hoarding mechanism is counterproductive to a healthy metabolism.
Instead, you want to properly nourish and fuel your body. Eating healthy foods such as whole grains, lean meats and vegetables provides satiety and nutrition. They help your metabolism work efficiently and not desperate for the next calorie.
It also helps to avoid binge eating. After a period of famine, it is our tendency to binge eat and eat.
Not starving yourself in the first place is a surefire way to avoid becoming full and falling into a yo-yo dieting trap.
Train
A key to maintaining a healthy body is maximizing your workout.
Of course, any workout is better than no day at all, but getting more out of each gym time can speed up your progress.
In this 5-move dad body workout you target all major muscle groups, burn fat and get in shape.
Here are 5 workout moves that will help you get rid of the “dad bod” for good.
1. Kettlebell Swing
Stand with your feet shoulder-width apart and grab the kettlebell with both hands between your legs. Hinge forward so the kettlebell can lower between your legs. Push your hips forward and squeeze your glutes while standing. This will create a force to raise the kettlebell higher and higher. Gain momentum as you continue the movement until the kettlebell reaches chest height for each rep. Perform 30 to 60 seconds.
2. Lat pull down
Attach a wide handle to your cable puller and sit on the machine bench facing the machine. Adjust the knee pad so that it sits comfortably on your knees and resists any leg movement. Grab the pull bar and adjust your hands so that they are slightly wider than shoulder width. Pull the bar down toward your chest and lean back slightly. Return the bar with control to the starting position. That’s one representative.
3. Halter Renegade Row
Grab dumbbells with your hands and get into a high plank position. Adjust your hands so that they are directly under your shoulders. Your body should form a straight line from your head to the drag. Keep your feet about hip-width apart. Tighten your abs. Tuck into your core so your back doesn’t arch. Keep your torso still. Pull a dumbbell up toward your rib cage from your shoulder blade while keeping it close to your body. 3. Return the weight to the starting position and repeat on the other side. That’s one representative.
4. Push up
Push-up Get into a high plank position with your hands directly under your shoulders. Keep them slightly wider than shoulder width. Straighten your legs and keep your body in a straight line from your head to your heels. Tighten your abs and glutes. Lower your body until your chest almost touches the floor. Push yourself up to the starting position. That’s one representative.
5. Dumbbell Squat to Press
Grab a dumbbell in each hand and hold them on your shoulders with palms facing each other. Get into a standing position with your feet shoulder-width apart. Engage your abs and stuff your hips and lower yourself into a squat position. Don’t let your knees go past the toes. Drive from your legs, come out of a standing position and press dumbbells overhead. Lower dumbbells to shoulder height and pivot your hips to prepare yourself for the squat. That’s one representative.
6. Side Shelves
Side Plank Exercise Lie on one side with your legs fully extended. Stack your feet together and keep your elbow tucked directly under your shoulder. Adjust your feet and head so that your whole body is in one straight line. Tighten your abs and core and hold for 30-60 seconds. Return to the starting position and repeat on the other side.
7. Bicycle Crunch
Lie flat on your back on the floor with your lower back pressed against the floor and tighten and tighten your abs by pulling your belly button in. Place your fingers behind your head and gently hold your neck and head. Bring your knees to your chest and lift your shoulder blades off the floor. Be careful not to pull on your neck. Extend your right leg to an angle of about 45 degrees from the ground as you rotate your torso to the left and bring your right elbow toward the left knee. Make sure your rib cage is moving, not just your elbows. Go through a bicycle pedal motion, slowly at first. Alternately touch your elbows to the opposite knees as you twist back and forth. Continue until you have completed 10 to 12 reps per side. Breathe evenly throughout the exercise.
8. Body Saw
Lower into a forearm plank position. Tighten your abs, because you were about to take a punch in the stomach. Push from your forearms, pushing back toward your heels. Then pull forward. It mimics a sawing motion… or a seal. Complete 1 set of 15 reps.
This post 8 Exercise Tricks to Get Rid of Belly Fat and the Dad Bod, Expert Says was original published at “https://www.fitwirr.com/workout/get-rid-of-belly-fat/”
