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5 Easy Steps to Getting Fitter for Your Family

Fit Father Project

As a busy Dad, trying to juggle work, family, friends and home-life commitments it can sometimes be difficult to make time to eat healthily and exercise regularly.

At the Fit Father Project, we see this situation a lot, which is why we specialise in weight loss and health programs designed especially with men over 40 in mind.

We have helped over 22,000 men lose more than a combined 75,000 lbs of fat and this number is growing every single day.

We would love for you to be our next success story, so I am going to show you below 5 simple steps that you can take today, to start living a healthier lifestyle and become fitter for you and your family.

In fact, to celebrate all you Fathers out there on Father’s Day, we have opened our annual fire sale for this week only!

Until midnight on 18th June, we have reduced the prices of our best-selling programs by 50%. This is a once a year sale, so after midnight on Father’s Day, you will need to wait another 365 days before you will get these deals again.

You can see all our programs here: Fit Father Project Father’s Day Fire Sale

Step #1 – Get your mind-set in place for long-term changes

When you’re beginning a weight loss journey, your initial thought might be of dieting to reach a certain weight.Fit Father Project

To be honest, this approach is what leads so many guys to fail when they want to lose weight.

If you see it as a short-term change, you immediately want to get to the end so you can get back to your usual habits, congratulating yourself that you’ve lost the 10 lbs you wanted to.

What happens then…?

You go back to eating pizza and drinking beer, only to pile the weight back on, plus a few pounds more.

If you want to permanently lose weight and improve your health, you need to approach your journey as a long-term solution.

You need to change your eating habits, rather than just cut out certain foods for a month or two. That doesn’t mean you can never enjoy ‘junk’ food again. It just means that they need to be saved for your ‘reward meal’, if you still need to have them.

You need to understand that changing your habits will be hard work and needs you to be disciplined in your approach. The first thing you need to do is decide whether you have a strong enough reason to commit to this change.

What is your weight loss “WHY?”

If you can attach a strong enough reason to your change, you will find it much easier to achieve your weight loss goals…permanently.

Step #2 – Get more sleep to balance your body for best healthFit Father Project

Sleep more to lose weight?

Shouldn’t I be getting out of bed at 5am to go for a run or something?

You can if you want to, but if you’re going to do that, make sure you have an early night the night before.

Ideally, you will be getting 8-9 hours sleep every night. If you really can’t do that, then an absolute minimum of 7 hours is a must.

When you sleep, your hormone levels are resetting. If you don’t sleep enough, your hormones will be unbalanced and your body’s signals will be disrupted.

For example, your levels of Leptin and Ghrelin will be shot. These two hormones control your satiety and hunger, so if there is an imbalance, it could lead to you over-eating when you’re not even hungry.

Also, cortisol levels are increased when you do not get enough sleep. Higher levels of cortisol reduce protein uptake to your muscles, so it can hamper your ability to build muscle, meaning a slower metabolism.

Growth hormone levels are particularly high during sleeping hours, so your body’s natural anti-ageing hormone will be at work burning fat and repairing muscle.

Insulin decreases to its lowest levels during sleep, which enables your body to burn additional fat.

Step #3 – Eat proper portions to support lean muscle and burn fat

This is quite an obvious step, but what do I mean by eat well?Fit Father Project

I mean, eating a balanced diet that includes particular portions of each food group. You want to be able to manage your meals without making them over complicated, so that’s why I suggest portions, not calories.

Our approach to meal planning is extremely easy and is one of the biggest reasons our guys lose weight before we even add in the exercise part of the program.

If you would like a full ‘done for you’ meal plan, take a look at what we have on offer in our Fit Father Project Fire Sale.

Each week, you should choose 3 types of Protein. Good sources would come from:

• Chicken, Egg whites, Turkey, Lean beef, Sardines

You should also choose 3 types of Carbohydrate, such as:

• Sweet Potato, Quinoa, Brown Rice, Wholemeal Pasta, Ezekiel Bread

…and some Healthy Fats:

• Avocado, MCT Oil, Olive Oil, Nuts & Seeds, Omega 3 Fish Oil

You should also add a good portion of vegetables with each meal, as this will ‘bulk’ out your meals but will contain very few calories.

Vegetable choices could be:

• Spinach, Kale, Rocket, Broccoli, Carrot, Mushrooms

Our recommendation for portion size is:

• ¼ of your plate as Protein
• ¼ of your plate as Carbs
• ½ your plate as Veggies
• Small portion of Healthy Fats

Step #4 – Drink plenty of water for hydration and fat burning

I know you hear it all the time, especially when you’re trying to lose weight, but I really can’t miss ‘drink plenty of water’ off the list. It is one of the most important things to do, for so many reasons.Fit Father Project

Drinking 1 pint of water within half hour of waking is an excellent way to rehydrate yourself after a full night of dehydration. This will energise you first thing and flush out any toxins in your body.

Water helps to keep you feeling fuller throughout the day, so you should make sure you have 1 glass with every meal.

Another helpful thing that drinking lots of water does, is to ease the load on your liver, meaning you can maximise its metabolic function of burning fat.

If your liver is simply processing water, it doesn’t need to work hard. If it’s not working hard processing other ‘stuff’, it can work double time on metabolising fat.

Step #5 – Get more active to burn calories and increase your metabolism

Being active is different to exercising, but it is the first step towards what you might call ‘formal exercise’.Fit Father Project

At the Fit Father Project, we understand that a lot of the guys that come to our site haven’t exercised for a while, or sometimes not at all.

That is why we recommend starting off with 30 minutes of normal physical active, like hiking, walking the dog, cycling, playing in the park with your kids, etc. 3 times per week.

Once you feel comfortable with undertaking the physical activity, you can increase it to be in the form of a formal workout plan.

Our formal plans follow a format called MRT or Metabolic Resistance Training. It couples’ resistance training with fast paced circuits.

MRT is very effective at burning lots of calories and shifting body-fat, whilst increasing lean muscle tissue. We use it to cut down the amount of time it takes to transform your body shape.

All our weight loss programs use MRT as their base. To learn more about the programs at Fit Father Project, visit is at:


If you’ve been trying to lose weight for a while, some of the information you’ve just seen is probably not that much different to what you have read before.

The way we apply it, however, is different at the Fit Father Project. We take the approach of almost turning traditional weight loss thinking upside-down.

We don’t suggest starting with exercise, but starting with Mind-set and good Sleep. If you can create the habits you need and view your next attempt at weight loss as a long-term lifestyle change, you are much more likely to succeed.

Next up, you should get your meal planning in place, but don’t over complicate it. Simply select your 3 foods from each food type, each week, and you can prepare them and mix them up into some great, delicious meals.

Hydration is important at all times, so aim for your 3 litres per day.

Then, finally we add in physical activity and once you are comfortable, formal exercise programs.

I hope you have found this article informative and wish you every success in getting fitter for your family.

If you have any questions about this information, or how our programs could help you, please visit us at and drop us a message.

Thanks for reading.


I’m Stuart, The head trainer here at The Fit Father Project. Having been an overweight teenager, I got into regular activity at the age of 18 and after a few years decided to make a living from it. I’ve been a personal trainer since 2001, and my passion lies in helping men get permanently healthy. I am the author of ‘The Easy Fitness Guide’ and I joined the Fit Father Project in 2016 to help more men lose weight and live healthier for their families.
My Twitter handle: @3sdfitness.

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