Leonardo DiCaprio’s ‘dad bod’ puts spotlight on dangerous belly fat — and how to lose it
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bod → put → it
Recent beach photos of actor Leonardo DiCaprio have reignited the “dad bod” debate — and raised questions about whether carrying a little extra weight around the middle can pose hidden health risks.
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carrying → reignite → risks
The popular term generally describes a softer physique with extra weight around the midsection.
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term → describe → midsection
While appearance alone isn’t an indicator of health, excess abdominal fat — particularly visceral fat surrounding the organs — has been linked to an increased risk of heart disease, diabetes and other medical conditions, according to Cleveland Clinic.
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fat → surround → Clinic
Marfred Suazo, a New York City-based personal trainer known as Fonz the Trainer, spoke with Fox News Digital about the potential risks associated with excess abdominal fat and ways to reduce it.
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Suazo → base → it
Suazo, who has not trained DiCaprio, defines a dad bod as a “loss of structure,” an increase in waist circumference and a loss of muscle mass.
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who → train → mass
“Maybe you’re losing structure in your day-to-day eating … moving a lot less, taking fewer steps per day,” he said of potential causes.
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he → lose → causes
“And typically you’re eating and drinking more than you’re moving.
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you → eat → ?
And the body just starts showcasing that stuff.”
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body → start → stuff
An expanding waistline can be an important indicator of health risk.
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waistline → expand → risk
According to the National Institute of Diabetes and Digestive and Kidney Diseases, men with a waist circumference greater than 40 inches have a higher risk of developing health problems, including type 2 diabetes and heart disease.
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men → accord → diabetes
Visceral fat — which lies deep within the abdomen and surrounds internal organs — has also been linked to a higher risk of cardiovascular disease, Cleveland Clinic states.
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Clinic → lie → disease
“We want to try to mitigate these things as best as possible before they become an issue,” Suazo said.
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Suazo → want → things
Getting rid of a dad bod
Reversing a “dad bod” starts with getting nutrition in check, according to Suazo.
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Reversing → rid → Suazo
He recommends pairing that strategy with full-body strength training two to three times per week, focusing on compound movements such as squats, stiff-leg deadlifts, back rows, push-ups and chest presses.
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He → pair → squats
“It’s a tremendous exercise that targets the stomach, the biceps and the back,” he said, noting that working larger muscle groups can help build overall strength.
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working → ’ → strength
Suazo also recommends incorporating cardio into a well-rounded routine that includes nutrition, strength training and cardiovascular exercise.
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that → recommend → nutrition
Federal physical activity guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercise on at least two days.
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adults → recommend → days
The trainer noted, however, that exercising the abdominal muscles alone won’t eliminate belly fat.
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exercising → note → fat
“When it comes to belly fat and any fat on the body, we can target our exercises through isolated movements … but we can only reveal it through a loss of body fat throughout the whole body,” he said.
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he → come → body
Suazo said people who improve their nutrition may begin noticing changes within several weeks, although results can vary based on factors including diet, activity level and starting body composition.
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results → say → diet
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“Upon four weeks of dialing in your nutrition, you will see a tremendous change in the body,” he said.
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he → dial → body
Nutritional improvements can also boost energy and confidence, the trainer noted, which may help people become more consistent in the gym.
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people → boost → gym
Better nutrition can also support sleep and exercise recovery, he said.
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he → support → recovery
Combining those dietary changes with a smart exercise routine and cardio can create a “recipe for success,” according to Suazo.
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Combining → combine → Suazo
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