Dad Bod. A term so frequently used, it was added to the Urban Dictionary. (Read: Noun, a male physique that is relatively slim but not lean or toned.) While we’re not here to poke fun at the un-buffed, we are all about bettering ourselves here at the BSG. That means, you can go from flab to fab in a few simple steps.
With that, our five tips to shredding fat!
Lose the Beer Belly: Besides the obvious…. Drink less beer. “When you drink less, you eat less,” said Jane Diamond, A Certified Corporate Wellness Specialist. “Drinking lessens our ability for self-control. Most men end up overeating and choosing foods that are very high in fat and calories when they are at a bar in a relaxed social environment. Forget the wings and nachos; try appetizers that include more vegetables or food higher in protein,” she advised.
You need to strength train: “Using free weights and strength training equipment loads our muscles and helps to create lean muscle mass,” said Diamond. “Just 3 hours per week can reduce body fat by 4%. In order to create 6-pack abs, you need to lose or lower body fat.”
Cardio: According to Men’s Fitness, weight training alone won’t shed pounds. “Cardio is the cornerstone to any good weight-loss plan—especially high-intensity interval training (HIIT), in which you alternate periods of absolute maximum effort with brief periods of recovery.” You can do sprints on a treadmill, run up and down the stairs, or peddle on a stationary bike – the point is to have bursts of high-intensity exercises, followed by a short rest period.
Get Ab-Tastic: Strong abdominal muscles are considered to be the very core of body strength, stability and body alignment. “Your abdominal muscles can protect you from lower back pain and enhance your performance of every movement whether it is normal activities or sports/athletic performance,” affirmed Diamond. However, experts have long said that belly fat can be directly correlated to diet – which means that no matter how many crunches you do, if your diet isn’t on point, you’ll still have that spare tire. Kent Edwards, personal trainer at CRUNCH Gym in New York City, recommended Kettlebell Swings, Hard Style Planks and Hanging Knee Raises as the best exercises to burn fat while strengthening your core.
Keep it Convenient: Prepare your everyday environment to support your fitness efforts, recommended Diamond. “Keep your gym bag by the door. Make sure you have healthier foods available in your kitchen that you can grab when you are hungry, like almonds or yogurts, as opposed to chips.”