Avoid the Dad Bod. I first heard the term “dad bod” about 3 months ago and when I heard it, I immediately laughed because the term is so dang descriptive. The term is used to describe the physique of so many dads who have some excess fat in the belly area combined with a loss of muscle in the chest, arms, and butt. Dad bod is more than just a look because the dreaded combination of muscle atrophy (loss) and weight gain will also make you feel like crap. If you think it does not make you feel bad, then come talk to me after you reverse it. The good news… it is completely avoidable. In 2019, maintaining the physique of youth is possible for every man who has the desire to do so and it only takes three simple steps. Skip any one of the following three steps and don’t expect to have a physique of a thirty-year-old.
Get On Point
First, get your workouts on point and you need to be lifting weights. Do some cardio for heart health, but the majority of your time spent in the gym has to be lifting. I’m not saying you cannot go on 30-mile bike rides because you love cycling or you should not run long distance because competing in marathons is your passion. In fact, if that is the case you should feel fortunate that you have a passion like that. However, if you want to look like Hugh Jackman in the Wolverine movies, then lifting has to be the base of your workout pyramid and you should understand long periods of cardio do more to break down muscle then build it. Again, do not confuse what I am saying. Long-distance running has great benefits, but most marathoners do not have much lean muscle.
In the 1950s and even 1960s, Americans did not eat so many desserts. Drinking a soft drink or having a piece of cake were reserved for special occasions. Dear Lawd has things changed! You probably guessed the next step. Yes, it’s your diet. You have to maintain a diet mostly consisting of lean protein, fruits, and vegetables. Starchy carbohydrates like pasta and bread and high sugar desserts are your enemies. Several diets exist and specifics are beyond the scope of this article. Regardless, find a diet that works for you that keeps carbohydrates to a minimum and is based mostly on fruits, vegetables, and proteins. Vegetables should be your carbohydrate source. When you eat starchy carbohydrates or a sugar-packed dessert, your pancreas secretes a large amount of insulin. Insulin is the fat-storage hormone. It shifts your body from calorie burning to calorie storage. It pushes glucose (the sugar from food) into your cells and increases fat storage. If you love food than have a cheat day once a week, but get back to your lean protein and veggies once your cheat day is over. You will have more energy and be healthier because of it.
Testosterone Replacement
Finally, you are going to need testosterone replacement. Starting in your mid 30’s your testosterone level begins to decline making building and maintaining lean muscle really difficult. Normal male testosterone levels are between 300 and 800. You will be shocked how easy it is to build and maintain muscle if you have a level of 800 compared to 300 and the best part, it’s good for you and not unsafe in any way.
Have you ever worked out really hard for several weeks and then life got in the way requiring you take a few weeks off causing you to lose any gains you achieved previously? This is a testosterone issue. When testosterone is at a high-normal level muscle gain and maintenance as well as the fat loss becomes much easier. When managed correctly by well-trained providers, it will also provide cardiac, brain and bone protection as well.
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