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How to Get Rid of a Dad Bod with Jim Stoppani’s Workouts

Learn how to get rid of a dad bod with Jim Stoppani’s Shortcut to Shred and Shortcut to Size workouts...plus nutrition and supplements!

how to get rid of a dad bod
Written By Jim Stoppani, PhD
Updated April 14, 2025

Before we get to the how, let’s talk about the why. A dad bod—typically marked by extra belly fat and a less toned physique—often comes from life’s demands: late nights with kids, stressful workdays, and less time for the gym. But here’s the good news: your body is adaptable. With targeted exercise, smarter eating, and a bit of consistency, you can shed fat, build muscle, and feel better than ever.

Wondering what a dad bod even is? Check out our guide for a full breakdown. For now, know that reducing abdominal fat not only improves your look but also lowers risks for heart disease and diabetes, giving you more energy for the things you love—like tossing a football with your kids or crushing it at work.

Jim Stoppani’s Workouts to Banish the Dad Bod

The cornerstone of any dad bod transformation is exercise, and Jim Stoppani’s programs are designed to deliver results efficiently. His most popular workouts—Shortcut to Shred and Shortcut to Size—are perfect for tackling excess fat and building a stronger, leaner you. Here’s how they can help.

Shortcut to Shred

What It Is: Shortcut to Shred is a fat-burning powerhouse. This program combines strength training with high-intensity techniques like supersets, drop sets, and cardio acceleration to torch calories and sculpt muscle.

How It Targets the Dad Bod: That stubborn belly fat? Shortcut to Shred goes after it with a vengeance. By keeping your heart rate up and muscles engaged, it burns fat while preserving the muscle you’ve got, giving you a tighter, more defined midsection. It’s ideal for busy dads, with workouts that maximize results in minimal time.

Get Started: Ready to sweat? Explore Shortcut to Shred and see why thousands have used it to transform their bodies.

Shortcut to Size

What It Is: Shortcut to Size focuses on building muscle through classic lifts like squats, deadlifts, and presses. It uses progressive overload to spark growth, making every session count.

How It Targets the Dad Bod: Adding lean muscle boosts your metabolism, helping you burn fat even when you’re not working out. For a dad bod, this means less jiggle and more strength, especially in your arms, chest, and legs. It’s perfect if you want to look and feel powerful.

Get Started: Want to pack on muscle? Check out Shortcut to Size for a program that’s helped millions get stronger.

Nutrition Tips to Ditch the Dad Bod

Workouts like Shortcut to Shred and Shortcut to Size are critical, but nutrition is where the magic happens. You don’t need to live on kale smoothies—here’s how to eat smarter without feeling deprived.

Prioritize Protein

Protein is your best friend for fat loss and muscle gain. It keeps you full, fuels recovery, and helps build lean tissue. Aim for 0.8-1 gram of protein per pound of body weight daily—think chicken, eggs, fish, or a JYM protein shake for convenience.

Quick Tip: Swap one high-carb snack (like chips) for a protein-packed option (like Greek yogurt) to curb cravings and stay on track.

Control Carbs and Fats

You don’t have to ditch carbs or fats, but timing matters. Eat carbs like oats or rice around workouts for energy, and save healthy fats like avocado or nuts for non-training hours. Keep portions moderate to create a calorie deficit—essential for losing that belly fat.

Quick Tip: Use a food tracking app to eyeball your portions for a week. It’s eye-opening and helps you adjust without stress.

Stay Hydrated and Limit Alcohol

Water keeps your metabolism humming and curbs false hunger. Aim for 8-10 glasses daily. As for beer (the dad bod’s unofficial mascot), cut back to 1-2 drinks per week. Alcohol stalls fat loss, so swap some brews for sparkling water to keep the vibe without the gut.

Quick Tip: For more nutrition hacks, dive into Jim’s nutrition guide for meal ideas that fit your life.

Lifestyle Habits for Lasting Change

Getting rid of a dad bod isn’t just about workouts and food—your daily habits seal the deal. Here’s how to make fitness stick.

Commit to Consistency

You don’t need hours in the gym. Three to five 45-minute workouts a week with Jim’s programs can work wonders. Miss a day? No big deal—just get back to it. Consistency beats perfection every time.

Get Enough Sleep

Sleep is a game-changer for fat loss. Poor sleep spikes hunger hormones, making you crave junk food. Aim for 7-8 hours nightly to recover from workouts and keep your appetite in check.

Quick Tip: Set a bedtime alarm to wind down 30 minutes earlier—it’s a small change with big payoffs.

Join the JYMARMY

Transforming your body is easier with support. The JYMARMY, with over 125,000 members, is a community of like-minded folks sharing tips, progress, and motivation. Connect at to stay inspired.

Track Your Progress

To keep the momentum going, measure your success beyond the scale. Take a “before” photo, measure your waist, and log your lifts. Every two weeks, check in—looser jeans, heavier weights, or more energy are all wins. Celebrate them! If you hit a plateau, revisit Jim’s programs or tweak your nutrition with his advice.

Getting rid of a dad bod doesn’t mean giving up who you are—it means becoming a stronger, healthier version of yourself. With Shortcut to Shred and Shortcut to Size, plus smart nutrition and lifestyle habits, you can transform your physique while still enjoying family pizza nights (in moderation). Ready to start? Head to jimstoppani.com to pick your program and join the JYMARMY.

Your leaner, fitter future is waiting—go claim it!


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