When men become more sedentary, they tend to accumulate fat around the abdomen and chest area, which can result in a “dad body.” If you want lose fat, tone up and get rid of dad body for good, you should not only eat a healthy diet, but also exercise properly. If you don’t know where to start, we have the most effective exercises for tone that dad body real quick.
In addition to regular cardio, you need to strength train consistently, at least 2-3 times a week. When choosing your weight training exercises, you want to select compound movements, which incorporate multiple muscle groups at the same time. This helps you burn more calories, recruit more muscle fibers, and reach your fitness goals in no time.
Do you want to get back into an exercise routine? I recommend starting with full body workouts. Here is a sample session with the most effective strength exercises that will help you burn fat and get rid of dad body. Read on to learn more, then check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Begin this exercise by holding a pair of dumbbells up to your shoulders. Keeping your core engaged, push your hips back and squat down until your quads are parallel to the ground. Then drive through your heels and hips to come back up, flexing your quads and glutes to finish. Do 3 to 4 sets of 10 reps.
Related: The 3 best floor exercises to reduce belly fat fast, says a trainer
Stand parallel to a bench so that one hand and one knee are firmly planted on the surface for balance. Grab a dumbbell with your opposite hand and your arm extended toward the ground. Then begin the movement by pulling the dumbbell toward your hips, squeezing your lats and upper back at the end of the movement. Reach your arm down and get a good stretch at the bottom before doing the next rep. Perform 3 to 4 sets of 10 to 12 reps on each arm.
Lie down on an incline bench, holding a pair of dumbbells. Place them straight above you with your arms fully extended. Pull your shoulder blades back and down on the bench as you lower the weights toward your chest. Get a good chest extension, then push the weights back to the starting position, squeezing your pecs and triceps at the top. Do 3 to 4 sets of 8 to 10 reps.
Related: The best outdoor cardio exercises to tone up fast, says a trainer
Begin this exercise with a dumbbell in each hand. Step forward with one leg and firmly plant your foot. Then lower under control until your rear knee gently touches the ground. Walk forward with the other leg and repeat. Perform 3 to 4 sets of 10 to 12 repetitions on each leg.
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