Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

When the words DAD BOD went viral a few years ago, with ladies claiming to dig this – not exactly fit, not exactly fat – body shape… guys worldwide celebrated! 

Ditch all the sit-ups and cardio in pursuit of six-pack abs… for a 6 pack of beer?

Spend Friday night AT the bar eating wings… instead of LIFTING a bar at the gym?! 

Uhh, hell yeah!!!

But let’s be real.

Is this body what most women REALLY prefer?

Even more .. is living in this body what REALLY makes YOU feel good?

We 100% support the fact that guys are confident in their not so shredded bodies, and that some ladies seem to love it. 

But the reality is… a “dad bod” could actually be really dangerous.

We are going to tell you why it’s bad for your health a little bit later in this article.

First .. let’s tell you how to get rid of it with a FAST and EFFECTIVE 30-minute workout! 

This workout will no doubt get you started, but of course, there is more to ditching the “dad bod” than exercising for 18-minutes a couple of times a week. 

The exact type of training that will be best for you will depend heavily on your “technical” body type. You are also going to have to fuel your body with a diet that is best for your genetics. 

Check out this quick body-type quiz. It will tell you what body type you have so that you can train and eat in a way that will help you get rid of your “dad bod” … faster!

Whatever “official” body type this quiz reveals that you have .. if you have a “dad bod” shape .. interval training is NO DOUBT one of the BEST WAYS you can train.

It shed pounds, raises metabolism, improves insulin sensitivity, and helps you hold on to any muscle you have… or are trying to build.

Try this FAST and EFFECTIVE 18 Min Dad Bod Workout

All you need is some free weights.

Pick a weight that you will be able to rep out for ONE MINUTE… but that still challenges you.

Try this 18 MIN DAD BOD WORKOUT – 30 secs each
Dumbbell Squat Presses
Squat Jumps
Dumbbell Rows
Dumbbell Curl Holds
Close Grip Push-Ups
Dumbbell Reverse Lunges
Jump Lunges
Toe Touches
Russian Twists
Rest for 1 min and then repeat this 2 more times!

You. Are. Done… (sort of)
This workout is intense. Make sure you take at least 5 min to lower your heart rate with a low incline walk. 

If you have extra time, this would be a great opportunity to get in a little extra fat burn with some steady-state cardio. Kick up the incline to about 10 .. speed about 3.5 to 4.0 and finish things off with a 15 to 30-minute incline walk! 

DAD BOD may be a funny name but the real reason behind this body shape is NOT a laughing matter!!

The defining feature of a “dad bod” is a midsection with a little extra cushion.

You may be totally fine with having a  bit of a spare tire, but that big belly is most likely a type of fat that can be very dangerous to your health.  

It’s something called VISCERAL FAT.

This type of body fat is stored within the abdominal cavity, which means it accumulates around several vital internal organs.

Storing higher amounts of visceral fat can increase your risk of heart disease, type 2 diabetes, and cancer.

Laugh about the “name” all you want … but take getting rid of it seriously!

If you are ready to get rid of your “dad bod” for good, it is best to incorporate a full training and nutrition plan that caters to your “official” body type. 

Here is a FREE Body Type Quiz that will tell you everything you need to know to get started!

What do you think? Do you agree that “most women” prefer a softer body over a toned muscular physique? Let us know in the comments!