Make sure your body is trending for 2018

SUMMER BODYS

 

MEN

THE DAD BOD

Research from a study published at the end of 2017, suggested that a women’s favourite body type was the “Dad Bod!”

If you are unaware of the term, it is defined as “softly round” by the Urban Dictionary. Women found a man with a “Dad Bod” more attractive for a number of reasons; firstly because it is manly, secondly it showed they didn’t care about the gym or themselves more than their relationship or partner and thirdly because it made men more approachable.

However, further research showed women preferred a more muscular “Dad Bod” as opposed to a soft out of shape one!

Think Rugby player, broad shoulders, big legs, but a soft middle. No abs in this body guys.

The beauty of this for men is that it is a realistic and achievable body for those who want to be in trend this year! The “Dad Bod” doesn’t require strict dieting and men could get the look whilst sitting between the national averages of body fat.

The only work that really needs to be done is in the gym. Women wanted broad shoulders, muscular legs and a big chest. Now whilst some of you out there will be in the “lucky category” and natural possess all three, I am guessing 90% of you guys won’t!

Therefore how do you train to get the “Dad Bod” look?

I recommend weight training, a minimum of 3 times, up to 5 times a week and working towards hypertrophy! Hypertrophy is a training method used to cause muscle growth.

Scientifically speaking, hypertrophy should revolve around a few principles, being mechanical load, high frequency, progressive load and strategic programming for recovery. In Lehman’s terms:

  1. Make sure you lift weights
  2. Make sure you increase the weight each and every workout
  3. Make sure you train each body part 2/3 times a week
  4. Make sure you take rest before applying the first three steps again

Example Workout Programme for the “Dad Bod”

(You can take days off in between as this is based on 5 days per week)

 

Week 1 Week 2
Day 1

Upper Body 1a

Shoulder Press, Shrugs, Flies, Tricep Extensions and Skull Crushers Day 1

Lower Body 1a

Squats, Walking Lunges, Hack Squat, Hamstring Curls, Leg Extensions
Day 2

Lower Body 1a

Squats, Walking Lunges, Hack Squat, Hamstring Curls, Leg Extensions Day2 DAY OFF
Day 3 DAY OFF Day 3

Upper Body 2b

One Arm Rows, T Bar Rows, 21s, Hammer Curls, Wide Grip Cable Rows
Day 4

Upper Body 1b

Deadlift, Under Arm Rows, Lat Pull Downs, Bicep Curls, Hammer Curls Day 4

Lower Body 2a

SLDL, Leg Press, Calf Raises, Sumo Dead Lift, Narrow Stance Squats
Day 5

Lower Body 2a

SLDL, Leg Press, Calf Raises, Sumo Dead Lift, Narrow Stance Squats

 

Day 5 DAY OFF
Day 6 DAY OFF Day 6

Upper Body 1a

Shoulder Press, Shrugs, Flies, Tricep Extensions and Skull Crushers
Day 7

Upper Body 2a

Chest Press, Lateral Raises, Dips, Narrow Grip Chest Press, Reverse Flies Day 7

Lower Body 1a

Squats, Walking Lunges, Hack Squat, Hamstring Curls, Leg Extensions

 

SUMMER BODYSWOMEN

BODY CONFIDENCE

Now some people may say, I want the Kim Kardashian body, or others, I want the CrossFit athletic body but research showed men’s taste in women’s body types varied massively and the most attractive thing across the board was body confidence.

When asked, respondents suggested, there isn’t a perfect body type but women who were confident in their body, knew how to show it off, flaunt it and of course use it in the bedroom, confidently, were the main attractions.

Now, I am a man and I completely agree with the above. Personally I like a girl with curves in the right places, but that doesn’t mean I find slim women or larger women any less attractive. A confident woman is a turn on and it’s very much in line with the way society is positively changing.

Self love is being pushed by more and more health professionals and online influencers amongst women, suggest body happiness is key to mental happiness! Loving the skin you are in is essential and generally this comes more so with age.

Now how can I tell you to get that body type?

The answer is, I can’t, as each body type and goal will require different training systems or methods.

However, I can also tell you as a man, a woman who trains or keeps fit is also a massive turn on. We don’t expect a fitness model, we don’t expect you to train 7 times a week but a little commitment to the cause is definitely a positive.

So my suggestion here is find a body type you like, or look at the things you want to improve and then start to work towards it. If you need help, ask a professional or someone who trains themselves for some advice.

Choose sports or exercises you enjoy and try not to make fitness a chore. You are more likely to stick to a plan if you enjoy it. And in the long term you are more likely to gain the body, you would like to have or you think men like.

Join a gym, go to group classes, run, get a PT, take up a sport. There are plenty of amazing facilities and trainers along the coast so there is no excuse. There are also many avenues that don’t cost a fortune!

The chances are, if you train and see some changes, your partner sees some changes, you will gain more confidence in yourself and your partner will enjoy the newly gained confidence. After all, it is the body type we desire!

Whatever you do this year, keep fit, keep healthy and be confident in your body, as the research has spoken for itself, we don’t desire the unachievable or the amazing figures we see so often on social media.

SUMMER BODYS