A recent study found that men who have children weigh about four pounds more than men of the same age without children. While it’s not necessarily shocking, we’ve all heard the term “”daddy body’. Did did you know that excess weight comes from chemical changes rather than lack of sleep or junk food cravings? It’s all about your hormones, which create a response in a father to bond with his child. So, what exactly happens to your body once you have a child? Keep reading to find out more! Plus, we’ll provide you with a quick and hassle-free workout routine that can help you tackle your dad’s body.
Drop in testosterone levels
Research has shown that men living with their pregnant partner can experience a 20 to 30 percent drop in testosterone, which doesn’t begin to return to normal levels until about six months after your baby is born. This short-term drop in testosterone can trigger Couvade syndrome, also called sympathetic pregnancy. Couvade syndrome affects 30-60% of men, with the most common symptom being an increased appetite. Researchers aren’t sure why this happens, but it’s understood that living together is part of the cause. Apparently, pheromones released by your pregnant partner can lower a man’s testosterone levels, which makes men want to “nest.”
Increased oxytocin
Whenever we engage in physical forms of affection, such as hugging or kissing, it emotionally attaches us to others. According to a studyNew fathers experience increased oxytocin levels after interactions with their baby, and the release of oxytocin helps the man bond with his child.
Dad brain
Did you know that once you had a baby, your brain was rewired to hear a baby’s cries much faster than men who didn’t have a baby? There is even research that shows that fathers could recognize their child’s cries as much as mothers.
However, these changes in your brain circuits only occur when you have a close relationship with your child with the opportunity for frequent contact, which means that paternity leave is also essential for fathers to bond with their babies.
How to approach your father’s body
Becoming a father is a truly fantastic feeling, although there is no doubt that it can take time and leave us with little time to devote to healthy eating and exercise. If you’re feeling a little lazy and need help banishing the dad bod, then we’ve got you covered. Below we’ve outlined a weekly workout plan that includes three 30-minute workouts and no weights, equipment, or gym.
Day one: upper body
Bridge: Repeat three times
Lie on your back with your knees bent and feet flat on the floor, your arms should be at your side with your palms facing down. Lift your hips off the floor until your knees, hips, and shoulders form a straight line. Contract your glutes while keeping your abs pulled in so as not to overextend your back during the exercise. Hold this position for a few seconds and return to the start.
Push-up: repeat 6 to 8 times for three sets
Start with your hands under your shoulders and your knees directly under your hips. Engage your core and extend one leg, then bring the other to meet it, keeping your weight on your toes. Keep your back straight. Lower your body to hover above the ground, forming a 90-degree angle from the shoulder, elbow to hand as you inhale. Be sure to engage your core throughout and keep your elbows close to you.
High plank: repeat three times
Start on all fours on the floor, hands flat on the floor directly under the shoulders, and knees bent and stacked directly under the hips. Extend your legs, placing your weight on the balls of your feet. This will lead to a high plank position. Actively squeeze your heels and glutes together and draw your belly button into your spine. Hold for 1 minute or as long as possible.
Quadruped Limb Raises: Repeat 6 to 8 times for three sets
Get on all fours with your knees bent at a 90-degree angle. Keep your back straight so your body forms a line from your head to your hips.
Read also: How HIIT Could Help You Increase Your Testosterone and HGH Levels
Raise your opposite arm and leg straight out, keeping your abs tight, your stomach in, and your entire body in a straight line from head to toe. Hold the position for a few seconds and lower it to the starting position. Repeat on the opposite arm/leg.
The Superman: repeat three times
Lie face down with your arms and legs straight, making sure your neck is in a neutral position. Exhale as you slowly lift your arms, legs, upper back, and head off the floor. Keep your arms and legs straight but not locked. Avoid letting your knees and chest touch the floor. Hold for 30 to 60 seconds and repeat.
Bodyweight Triceps Dip: Repeat 6 to 8 times for three sets
Start with your hands on a secure surface behind you, like a step or on the edge of your couch. Keep your feet together, knees slightly bent. Initiate the movement by bending your elbows. Continue to “dive” until your arms form a 90-degree angle. Pause for a moment or two, then return to the starting position. Allow a slight bend in the elbows. Engage your core and glutes to prevent your legs from swinging.
Day two: lower body
Bodyweight squat: repeat 6 to 8 times for three sets
Stand with your feet shoulder-width apart. Turn your toes slightly outward and engage your core. Push your weight back onto your heels. Bend your knees and extend your arms straight out in front of you for balance if necessary. Keep your thighs parallel to the floor and allow your torso to flex forward – press through the middle of your foot to straighten your legs, simultaneously bringing your hips and torso up.
Bodyweight lunges: repeat 6 to 8 times for three sets
Start standing with your feet shoulder-width apart. Take a large step forward with one leg, allowing your back leg to bend until your knee touches the floor. Put most of your weight on your front foot. Drive your force through your front foot to allow yourself to return to the starting position.
Calf raises: repeat 6 to 8 times for three sets
Stand straight with your back flat and your core engaged. Keep your hands at your sides or use a wall to help you maintain balance. Press your weight onto the balls of your feet, lifting your heels off the floor. You will feel a strong stretch in your calves. Hold the position for a moment, then lower your heels toward the floor, feeling a stretch in your calf muscles.
Lying L Sitting: Repeat 6 to 8 times for three sets
Lie on the floor, on your back. Keep your knees bent and tuck your feet close to your butt. Keep your arms at your sides with your palms facing down. Tuck your tailbone under to keep your lower back flat on the floor. Engage that core! Extend your legs overhead, bringing your toes toward you. You will feel an intense stretch in your hamstrings. Hold this position for 30 seconds and make sure your lower back remains pressed against the floor.
Day 3: Core
Plank: Repeat 3 times
Lie face down on the floor with your elbows under your shoulders. Keep your hands flat and engage your core. Keep your forearms and knees on the floor as you slowly raise yourself until your body is in a straight line from your knees to your head. Hold the position for a minute or as long as you can.
Bodyweight sit-ups: repeat 6 to 8 times for three sets
Start by lying on your back. Bend your knees and place your feet firmly on the floor or hidden under something secure (your couch or a step is perfect). Cross your hands on opposite shoulders or place them behind your head without raising your neck. Let your core carry your upper body until you reach your knees. Hold for a second, return to start and repeat. Try slow, controlled sit-ups if you want to make them more challenging.
Reverse crunch: repeat 6 to 8 times for three sets
Lie on your back with your legs extended. Keep your arms at your sides, palms flat. Move your legs so that your thighs are perpendicular to the floor and your feet are together.
Read also: Seven Tips to Increase Your Energy Levels
Inhale as you pull your knees toward your chest. Roll your pelvis back and lift your hips and upper back off the floor. Hold the position for 1 to 2 seconds, then exhale as you return to the starting position. Repeat!
It’s time to achieve your goals and take control of your father’s body
Leave about 40 seconds to a minute between sets; As you improve, you can reduce the time between sets to make it more difficult. Make sure to alternate your training days so that your body has the opportunity to rest, recover, and build muscle. Repeat this workout routine for about four weeks and see how you feel; Then you can start mixing up sets, rest time and adding weights. If you have a little one on the way, or if you’ve just had a baby and have noticed that you’re feeling a little sluggish or your motivation is a little flat, then you might need a helping hand in increasing your T levels. Testogen can increase your testosterone safely and naturally with just four capsules daily. Reverse the signs of low testosterone with 100% Testogen natural ingredientsand feel more energy, increased libido and improved muscle growth.
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