A father-of-two has revealed how he swapped his ‘dad bod’ for a ripped six pack in just six weeks while still drinking beer and eating burgers.

Like many, Jon Lipsey, 41, felt like he ‘let himself go’ during the pandemic, exercising less and eating ‘too much’. 

‘Between March 2020 and September 2021 I added about 7kg of padding – mainly around my belly, love handles and chest,’ he told FEMAIL. 

As his waistline expanded, Jon began feeling more ‘stressed, irritable and tired’.  On top of this, he felt like a fraud because, as the founder of health and fitness site New Body Plan, he wanted to practise what he preached.  

‘I wanted to get back in shape but, as a 41-year-old father of two, I needed an exercise plan that fitted around a busy life,’ Jon said. ‘I needed training sessions that were fast and fun and I needed a find a way to eat for a healthier body that didn’t feel like a diet.

‘After all, we’d all given up enough over the last couple of years. I wasn’t really up for imposing a set of self-inflicted restrictions. So I came up with a six-week plan of action I called my “Beer and Barbell” plan.’

In just over a month, Jon shed a stone and uncovered a muscular physique previously hidden by lockdown flab. 

Here, he tells FEMAIL how he made it happen…  

Jon Lipsey, 41, a father-of-two runs health and fitness website New Body Plan and admits he piled on the lockdown pounds between March and September 2020. Pictured before his weight loss

Jon after the weight loss plan

The father of two has shared how his six-week-old son swapped his dad bod for a six-pack in six weeks, while continuing to drink beer and eat burgers. Jon (left), and Jon after. 

Jon says that his mood was affected by the weight gain, such as becoming more irritable, stressed and tired - besides gaining inches on the waistline. Pictured with his new slim frame

Jon claims that weight gain caused him to feel more stressed, irritable and fatigued. This is Jon with his slimmer frame.

For a 21 year old Instagram influencer, it’s all well and good for her. These influencers have time, genes and age on their side.

What about a middle-aged man with hectic families? It was my goal to demonstrate that it is possible to still have the Love Island physique, even if your age doesn’t allow you to become a contestant. 

Public Health England reported that the average weight gain of people who became heavier in the aftermath of the pandemic was less than 10 lbs.

You can still live your life and lose weight. 

Another thing that I was looking to accomplish was create an eating style that would allow me to lose weight without sacrificing my social life.

It was not my intention to avoid events due to my diet. The good news is you don’t have to eat foods you didn’t know existed.

Because of this, my son was able for me to enjoy cupcakes on his third birthday. I also enjoyed dessert at a restaurant as a way to celebrate my mom’s birthday. I did not have to decline to share a piece with our neighbors.

Booze? I’d still be happy to have a beer along with Friday night curry, and to celebrate a friend’s marriage with wine and fizz.

It was not six pints of beer and a meal with chips and kebab on my way back. There is no way I can get lean without going on benders.

It is absurd to think that to achieve the body you want, you have to give up all your favorite foods.


After I decided to get back into shape, I took an ‘before’ photo to track my progress. 

To be truthful, it wasn’t my favorite part and I was not thrilled by what I saw. What do you know? This gave me that kick in the rear I needed.

You may think I was beautiful and perfect before I began. Perhaps you think it was vanity to try and change my body.

That’s your right. My weight gain was not a cosmetic issue. According to Harvard School Of Public Health obesity increases the likelihood of suffering from various diseases, including cardiovascular disease, type 2 diabetes, and cancer.

It doesn’t matter if you are in your 40s, or even older. Research presented at the European Congress on Obesity 2019 revealed that those who are obese are 50% more likely to be diagnosed with a heart disease and die young than people of healthy weight.

It didn’t take long for me to reach that level if I continued adding fat a couple of times per 18 months.  

My goal was to get back into shape within six weeks.

This was just right. It felt short enough not to seem overwhelming but enough to achieve the results I desired.

To increase effectiveness, the training system that I developed combined best features of various workout styles.

My goal was to get the best bang for my dollar, and so I used three 40-minute sessions of high-intensity weight training. To make things as simple as possible, I added a 20-minute home weight workout to my gym sessions.

There are some good news on the nutrition front. I wasn’t hungry, and I didn’t eliminate any of the major food groups. These extreme diets are always a failure so I decided to avoid them.

Jon said it's much harder for someone i their 40s to get back into shape in comparison to young Instagram influencers as they have 'age, genetics and time on their side'

He explained that weight gain wasn't just an aesthetic issue, and taking the before picture gave him the 'kick up the backside' he needed

Jon stated that Jon was a 21 year old Instagram influencer who has a comfortable job and isn’t expecting to get a six-pack. Their time, age and genetics are all on their side.

Success is all about planning. You must plan far ahead 

A sound plan was the key to getting the results I desired. If you are looking to achieve rapid results, this is the most important thing to do. Actually, I would say, if you don’t follow a plan you shouldn’t bother beginning.

To increase your chances of success, it is important to have a plan. 

Make a plan for your week and make sure you keep it in writing. Make sure you have your gym gear prepared the night before.

You can change, too. This 40-something father can do it.  

Although you might be able to lose weight by starving yourself, it’s not a good idea. You will ruin your metabolism and make yourself miserable.

It is smarter to approach your meals like this: make sure there’s enough protein in each meal, consume lots of veggies and good fats, then fill the remaining calories with carbohydrates.

Also, you don’t need to be obsessed with calories. Although they are crucial, 100-odd calories that fall short or exceed your daily goal will not make any difference. Keep it simple. You can keep your weight under control and save your willpower to focus on the important things. 

Want to learn my secret training method? My lifting technique was perfect. It’s that easy.

So I devised a plan that was based on sound theory. I could just tick the boxes and view each session as an individual step towards my goal.

After six weeks, it was time for me to capture another progress shot. What I saw was very pleasing to me. About 1.2 t heavier.

My arms were large, my shoulders were big and I was able to show off some abs. Not quite Love Island ready, perhaps. Not far, though.

Jon says to make sure you have a good portion of protein with each meal, eat lots of veg and healthy fats

The creator of fitness website New Body Plan says that lifting with perfect form when training helps speed up the weight loss and muscle gain processes

Jon suggests that the best way to eat when you are trying to lose weight is to eat a lot of vegetables and eat plenty of protein.

Are you ready to start? Jon’s exercise plan is easy and doesn’t require a gym.

He says that the best thing about not restricting himself on his choice of food, and focusing on portion control and calories, is that he didn't feel he was on a diet, and it fueled him to hit the exercise sessions, which he did four times a week, with more effort

He said that the best part about not restricting one’s food choice and instead focusing on the calories and portion control was that it made him more motivated to do the workout sessions. He did them four times a week and with more effort.

Jon used this exercise as a guideline. You don’t need any kit – just 20 minutes, four days a week, and a space to exercise.

The set, rep and break instructions will guide you through the order of the following exercises. Where you see ‘a’ and ‘b’ after an exercise number, that means the moves are supposed to be done back to back.

For example, do one set each of incline push-ups and then move on to a second set of alternating weight lunges. Then, rest for forty seconds and then go back to exercise 1.a. Continue this pattern until you complete 5 sets.

  • 1a Inline press-up
  • Resets: 5 Reps, 8 Rest. 0 Seconds
  • 1b Alternating bodyweight lunges
  • Resets: 5 reps, 12 rest 40 seconds

Jon’s tip: When performing the inclines press-ups, you should brace your core during the entire set. Keep your elbows straight up and your arms close to your sides as each rep is performed.

To do the bodyweight lunges ensure that your front leg is straight in the lunge position.

If it is angled forwards, that’s a sign you haven’t take a sufficiently long stride.

  • 2a Weight squats
  • Resets: 5 Reps, 16 Rest 0 Seconds
  • 2b Bodyweight squat jumps
  • Sets of 5 reps, 8 rest 40 seconds

Jon’s tip: For the bodyweight squats, keep your weight on your heels and mid foot, keep your chest up and avoid rounding your back.

When landing on squat jumps you should have a flat foot. Once your feet are landed, bend at the hips and knees to absorb any impact.

  • 3a Reverse crunches
  • Resets: 3 Reps/10 Rest 0 Seconds
  • Climbers of 3b Mountains
  • Three sets, 20 second rest.
  • 3c Crunches
  • Resets: 3 Reps, 10 Rest for 40 Seconds

Expert tip: Concentrating your tension on your target muscles is the key to improving your abdominal workouts.

Focus more on quality abdominal muscle contractions than the range of motion.

Jon’s English breakfast is included in the diet to lose weight.

Healthy English breakfast

Two fried eggs, two rashers of smoked bacon, one cup of sliced sautéed mushrooms, six cherry tomatoes, half a can of reduced sugar and salt baked beans

Morning snack

1 serving diet whey protein with water  


Chicken club sandwich 

100g chicken breast meat. One rasher bacon. Sliced, 4 slices tomato. Half a cup lettuce. 1 tablespoon light mayo. Two slices of whole wheat toast.

Afternoon snack

100g of natural yoghurt and 75g of frozen mixed berries

Lamb kebabs for dinner


150g of cubed lamb, 1 cup of sliced mushrooms. 1 cup of sliced courgettes. 


  • Chop the lamb into small pieces. Cut the pepper, onion, garlic, and courgette.
  • The garlic should be finely sliced and added to the batter. Add the mint sauce and lemon juice as well as rosemary, salt, pepper, salt, and the thyme to the mix. Stir it together, then cover the bowl with clingfilm.
  • Let the mixture marinade for at least 20 minutes, then create the kebabs with metal skewers.
  • Then, place the kebabs onto a baking tray.
  • The kebabs should be grilled for 5 minutes. After turning, cook for another five minutes or until they are cooked to your liking.
  • The kebabs can be served on rice

Evening snack

Small bag of sweet and salted popcorn

Dozen squares dark chocolate

Evening drink

A 330ml glass of medium-strength Lager.




CARBS: 154g

FAT: 89g 

Jon Lipsey, the founder of NewBodyPlan.com is a website dedicated to health and fitness. It offers a variety of diet and exercise plans for fat loss. Jon Lipsey’s Fat-Loss Max Plan (also known as “The Beer and Barbell Plan”) is now available at newbodyplan.com.