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Weight Loss Men: 10 Ways For Dads To Lose 'Baby Weight'

Shaun T

We've heard of some bizarre "phantom" pregnancy symptoms that men go through when their partners are expecting, such as morning sickness, cramps and mood swings.

But weight gain is by far the most understandable side effect that soon-to-be dads have to deal with (which is still getting off relatively easy).

One U.K. study found that on average fathers gained 14 pounds during their partner's pregnancy, according to the Daily Mail.

As the study notes, there are many reasons why men put on "baby weight." Blame snacking sympathy with extra treats around the house, bigger meals and more dining out before the baby is born. However, after the baby arrives, many of those guys who used to exercise regularly have different priorities.

"The number one reason is excitement. Dads are unbelievably excited to have a child and don't want to miss a beat of growth," says Shaun Thompson (Shaun T), fitness trainer and founder of Insanity workouts. "Parents work all day and when they come home they want to spend as much time with the baby as possible — the gym and working out get put on the back burner."

Thompson says new dads are also mostly packing on the extra pounds in their mid-sections and lower back. "Men have natural muscular definition in legs, chest and arms that can stay around longer, even if a workout regiment gets put on the back burner," he says, adding that men tend to workout these areas through their everyday activities.

Most parents have a hard time keeping up with their healthy eating and fitness regimes after their first child, says Thompson. To make things easier, he recommends that spouses try to work out together to reach their goals.

Are you a father who gained weight with your partner? Let us know in your comments below:

LOOK: 10 exercises for dads (and moms) to work off that baby weight:

10 Ways For Dads To Lose Baby Weight

Level 1 Drills:

This is a test to evaluate your current fitness strength and how you can improve. Start with this sequence and see how many you can do in one minute: do four push-ups, eight counts of mountain climbers, jump up so your knees touch the palms of your hands, stand up straight, and bring arms up together over your head. Then drop back down to a plank position again and repeat. As you progress with these exercises, you will be able to do more, says Thompson, fitness trainer and founder of Insanity workouts.

Power Knee:

Start by planting your feet a little wider than your hips. Extend your arms to your right side and put your hands together. Next, lift your left knee up and bring your hands to the lifted knee. Extend your arms back up to full extension and your left knee down to its original position. Your right foot should stay put and your core should be tight. Repeat this series on the opposite side and alternate.

High Knee Abs:

Start with your feet hip-width apart. Lift one knee to your hip and alternate your legs. At the same time, your arms should be bent at your elbows with your forearms facing the floor. When you lift your knee, bring your bent arms to the same side of your body as the lifted knee. Keep your core engaged and alternate sides quickly.

Suicide Drills:

You will need some space for this one. Shuffle to one side and drop into a wide squat and touch the floor with the opposite hand. If you are shuffling right, after you squat, you will touch the floor with your left hand. Repeat and switch sides.

Moving Push-Ups:

Do a push-up with your feet spread out a little wider than your hips. Move to one side, staying in the plank position and bring your hands and feet together. Continue to move in the same direction bringing your feet back out to hip-width and your hands to your sides for another push-up. Repeat until you have no more room and then move in the other direction.


Start in a good plank position, keeping your feet together. Start by bringing your knees towards your left hand so that your knees are almost touching your left elbow. Take your feet back into the starting position and extend your legs outwards. Repeat and alternate.

Power Squats:

Like a jumping jack, you will spread your legs slightly wider than shoulder-width while bending at the knees and going into a squat position. Push from the heels to jump back up into the starting straight position. Make sure your knees don't pass your toes when you do this move.

Plank Punches:

Start in a plank position and bring one arm extended with a closed fist. Alternate your hands in a punching motion by first bringing your right arm up and extending it straight out in front of you in line with your body. Lower that hand back down under your shoulders and switch hands.

Low Plank Oblique:

Start in a plank position and raise the right leg.. Using your obliques and core, bring that right knee towards your right elbow and make contact if you can. Return that right leg to the starting position and follow up with the left leg. Repeat.

Hop Squats Part One:

You want to begin in an athletic stance (think basketball defensive position — but feet parallel). Keep your core tight, chest up and back straight. As you bend your knees,lower your glutes to get into the squat position.

Hop Squats Part Two:

Immediately return to the upright athletic position pushing through your heels. In a continuous bouncing motion, alternate between the squat and athletic stance as if you were bouncing up and down. This will work your glutes, quads, and hamstrings while elevating your heart rate.

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