Dad Bod: How To Kickstart Your New Body Image This Father’s Day

Maybe you’ve heard the term “dad bod” thrown around once or twice. Maybe it’s a regular part of your vocabulary. But what exactly does it mean? What constitutes a “dad bod”?

The Oxford English dictionary defines “dad bod” as :

a male physique that is relatively slim but not lean or toned

For example, “you wouldn’t expect pro athletes to have dad bods”.

Simply put, “dad bod” is a term used to describe the average middle-aged guy’s body. Not necessarily fat or skinny, but mediocre and lacking muscle tone. For many men, it is a shameful word that evokes feelings of embarrassment.

Many of the attributes that make up a “dad bod” are common in men over 30 like :

  • Increased belly fat
  • Decreased muscle definition
  • Gynecomastia aka man boobs

But what can we do?

Staying in great shape, while juggling a family and work, is no easy task. Sure, we’d all like to be shredded and full of energy. Unfortunately, life doesn’t always work out that way.

Take it from me, spending quality time with the family, and working all week leaves very little time to focus on health.

With all that being said, it is important to take time to care for yourself. Focusing on a healthy lifestyle is a vital part of every man’s life. It’s like they say, “If you don’t have your health you don’t have anything”.

After all, if we want to be there to see our kids graduate college, get married, and start a family of their own, then we need to be healthy. And getting the wife all hot and bothered certainly doesn’t hurt either.

In this article, we’re going to discuss some ways to get rid of the “dad bod”, build lean muscle, and ensure ourselves long, fruitful lives. Whether your motivation is more action from the ladies or to be an active father for your kids, we have something to help you out.

Are you ready to get rid of that “dad bod” this Father’s Day? Do you want a better life for yourself and your family?

Enjoy a more passionate love life. Run around the park with your children. It all starts with the decision to improve your health. Say yes to a superior you.

Let’s jump right into it.

Change Up What You Eat  

Many of us like to indulge in the occasional beer or late-night chocolate bar. And that is all fine in moderation. However, the old adage “you are what you eat” is true.

As we age, our metabolisms slow down. This means that our bodies will burn calories at a progressively slower pace. This process results in weight gain. That is why at 20 we could eat cheeseburgers and french fries every day without gaining a pound. But now if we have a bowl of ice cream, we are afraid to get on the scale.

The good news is that we can take some steps to speed up our metabolisms both in our diet and in our daily activities.

Let’s talk about the ideal ways to clean up your diet. By focusing on how we eat, we just may kick that “dad bod” to the curb. And in doing so, become a leaner, meaner version of ourselves.  

Consume More Protein

Say what you will about the keto or the paleo diet. They may be the fad diets of the day. And they’re similar to what we once called the south beach diet. But that’s neither here nor there.

These diets work on sound principles. Essentially, the focus is on eating more protein along with less processed carbohydrates and refined sugar.

The idea behind these diets is based on science. Protein is a vital nutrient for building and maintaining muscle. Sugar and Carbs usually end up adding up to a bloated gut. As our muscles grow, they burn more fat. It’s a cycle that is fed with protein.

Focus on eating lean proteins like:

  • Eggs Or Egg Whites  – Eggs are powerhouses for protein. We’d recommend eating full eggs, but egg whites are also good. Whole eggs will leave you feeling fuller longer, leading to fewer cravings. Eggs contain high protein levels. They also have healthy fats and cholesterol to promote testosterone production. These little treasures are a goldmine for men looking to get in shape.
  • Grilled Chicken – Chicken is an outstanding resource for packing on lean muscle and getting rid of pesky belly fat. It is loaded with high-quality protein and is very low in fat. Avoid fried chicken though. The cooking method is important here.
  • Lean Beef – Red meat has gotten a bad rap in recent years. But we are here to say boo to that. With beef, it’s important to focus on which cut of meat you choose. We’d recommend eating ground beef that is at least 90% lean. When choosing cuts of steak, go with sirloin tips or skirt steak. Other cuts, like a Ribeye, are high in unhealthy fats.

Eating plenty of lean protein can help you to build muscle and gain strength. In turn, you will burn fat.

Yet, your diet shouldn’t be solely focused on building lean muscle. Did you know what you consume can also affect the speed of your metabolism?

Diet And Metabolism

It’s true that not only what you eat, but when you eat it, can have a significant impact on your metabolism.

It’s better to eat several small meals every few hours rather than just 2 or 3 big meals daily. Eating smaller amounts more often keeps the metabolism activated. It also curbs hunger pangs throughout the day.

Your metabolism can quickly adapt to changes in diet. If you eat right, your body can do beautiful things for you.

So what should you focus on?

  1. Eat Plenty Of Protein – We apologize for beating a dead horse here, but eating protein is key. Not only does it help build muscle, but protein speeds up the metabolism more effectively than any other nutrient.

Studies have shown that protein increases the metabolic rate by as much as 15-30%1

On the other hand, carbohydrates increase the metabolic rate from 5-10% and fats from 0-3%.

  1. Savor Spicy Food Do you like Thai, Indian, or Mexican food? If you enjoy such delicious delicacies, you are in luck because spicy food can actually speed up your metabolism.

The wholesome peppers that give spicy food its kick contain a compound called capsaicin. In clinical studies, researchers have found that capsaicin can increase metabolic rate and subsequently enhance calorie burning.2

  1. Drink Green Tea Or Coffee – Many of us are caffeine lovers and that can be a great thing in moderation. We are talking black coffee and tea here. Avoid cream and sugar if possible.

One clinical study on the consumption of green tea and coffee focusing on relation to body weight regulation found that “these functional ingredients have the potential to produce significant effects on metabolic targets such as thermogenesis, and fat oxidation”3

  1. Drink Lots Of Water – If you drink soda or even juice, it’s time to toss those drinks in favor of water. Many people consume juice, thinking it is healthy. Some juices do contain beneficial vitamins. However, they also contain boatloads of added sugar. If you drink a lot of juice or soda, that could be a big problem for your health. Replace those empty calories with water.

Furthermore, studies have found that drinking cold water can enhance your metabolic rate. One study concluded the final verdict, “establishes the role of water-induced thermogenesis in weight reduction”4 Drink plenty of cold water and reap the rewards.

Activate Your Lifestyle

Another timeless adage, “if you don’t use it, you lose it” applies here. It’s true for many things and especially true for our bodies.

Look, we get it, going to the gym is difficult for many men. In fact, a lot of guys downright hate being in a fitness center. And that is okay. There are many ways to push your body further and drive your physical prowess upward outside of the gym.

We’re not going to lie. High-intensity strength training at regular intervals, practiced consistently, is the ideal way to enhance your body. Still, cutting fat and generating lean muscle can be done in other ways.

With summer coming and the weather warming up in many places, now is the perfect time to get outdoors and get into shape.

Let’s talk about ways we can get rid of that “dad bod” and get fit.

Get Into The Water

Water activities offer a great way to burn fat and build lean muscle in the warmer months. There are many excellent fitness activities centered around the water like:

  • Stand-up Paddle Boarding (SUP) – SUP has long been popular in places like Hawaii. Nowadays, its popularity is spreading like wildfire.

SUP is an excellent workout. It improves core strength and can tone those abs. It also enhances upper body strength and balance. If you’re looking to cut some belly fat, SUP could be very beneficial.

  • Kayaking – Kayaking is an excellent way to get a view of nature and cityscapes alike. In some regions like Florida, kayaking is popular.

Kayaking is a great upper body workout that can help to tone the chest, back, shoulders, and arms. The average kayaker can burn about 400 calories per hour, as well.

  • Scuba Diving – Scuba diving is a fun sport enjoyed by people of all ages. And it is a great way to catch a glimpse of sea life up close.

Additionally, it is a fantastic workout. Scuba divers need to carry a large oxygen tank and weights to keep them underwater. Diving involves not just swimming, but also breathing control, similar to that in yoga. Also, being in the water for long periods burns a ton of calories because your body needs to work harder to regulate its temperature.

Scuba diving can be a fun way to get a full-body workout.

Set A Goal And Train

We’ve found that many people are goal-oriented in all parts of their life. Whether it be in business or fitness, reaching and smashing goals can be a powerful motivation.

Maybe you want to run a 5k or push yourself towards a marathon. It could be bagging a mountain peak or competing in a triathlon. Whatever it is, find an event, pick a date, and train for it.

Join a group of like-minded individuals and hold yourself and others accountable. These days, many fitness apps and health tracking apps have groups where you can post and share personal results.

Maybe try a run tracking app. They usually offer challenges such as the 4x4x48 challenge (run 4 miles every 4 hours over 48 hours). That may be a little extreme, but you get the point. Post your results and get motivated with support from peers.

If you’re not seeing the gains you’re looking for, stress might be a compounding factor. Check out our article on, “Lowering Chronic Stress May Be the Best Thing for Your Gains.”

Check Out Dietary Supplements

Dietary supplements are an excellent way to optimize your health. In today’s day and age, there are some outstanding cutting-edge supplements available.

It’s very difficult to get all the nutrients and vitamins that we need from diet alone. That is where supplements come in.

A major factor in the changes we see in body composition after 30 stems from decreased testosterone production. Now, what we discussed in this article (diet and exercise) can enhance testosterone levels in men.

Although to maximize health, supplements can be extremely helpful, maybe even necessary.

PrimeGENIX offers a couple of really great supplements designed to maximize male health.

Testodren is a testosterone booster designed and patented in the USA. It was made with the middle-aged man in mind. And it can enhance free testosterone in men by as much as 72.87%

On top of that, you could add an estrogen blocker like DIM3X to reach the ideal hormonal balance.

The two supplements work symbiotically to maximize male hormonal levels. Hormonal levels play a major role in many areas, such as sexual health and cognitive abilities.

Look into other supplements like protein powders, daily vitamins, and fish oil, to reach peak physical health.

Ditch The Dad Bod This Father’s Day

Being a father is one of the greatest things in the world. That bond between father and child can’t be replicated anywhere.

But being a father has some costs which most of us are more than happy to pay.

Think of yourself this father’s day and remember your kids need a healthy dad to help them through life.

So take some steps to ditch the “dad bod” and maximize your health this year.

Thanks for reading. And Happy Father’s Day!

End Notes


About Eric Barnett

Avatar photoEric is a personal trainer and avid outdoor enthusiast who strives to always be on the forefront of health innovation. A father of two who recognized early on that as he aged, he needed to keep his body and nutrition in check to keep living life to the fullest.

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