Father Fit PT

How long is this
actually going to take?

Not twelve weeks. Not “summer”. Put your real numbers in and get a real date. For losing the fat, and for building the muscle back.

Step 1 of 2

Where you're starting

Four numbers. Takes about a minute.

ft
in
st
lb

Round the belly button, tape flat, don't breathe in. This is not your trouser size. Most men measure two or three inches bigger than the jeans they buy.

in

If you’ve had a proper scan, DEXA or InBody or calipers with someone who knows what they’re doing, use your number. Otherwise I’ll work it off your waist and height. That beats most people’s guess.

yrs

This matters more than anything else on this page. Rebuilding muscle you once had is two to three times faster than building it from scratch.

Nearly there

Where shall I send it?

Your timeline’s worked out. Pop your email in and it opens up on this page. I’ll send you a copy to keep as well.

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from start to finish
Everything above assumes you’re doing this alone Turn this on to see the same plan with someone holding you to it.
↑ Most dads don’t expect the size of this difference
On your own
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With a coach
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What the research actually says

I’m not going to tell you a coach makes your body burn fat faster.

Nobody fails at this for physiological reasons. They fail because they stop. So the only question worth asking is whether a weekly check-in makes a man stop less often. Here’s what’s actually been measured.

Why a check-in works at all The model is called supportive accountability. Human support raises adherence through accountability to someone the person sees as trustworthy and knowing what they’re talking about, with clear expectations they helped set. It was written for exactly this: support delivered at a distance, by message or email, not standing next to someone. Mohr, Cuijpers & Lehman, 2011, JMIR
Does it hold up when measured? In a trial of internet-based weight loss programmes, men and women scoring higher on supportive accountability stuck to more of the behaviours that matter: better food choices, more consistent tracking, better coping when it got hard. Martinez et al., 2025
What happens to men tracking on their own Sticking with tracking is one of the strongest predictors of losing 5% of your body weight. And fewer than half of people were still tracking by the end of the study. The group getting regular feedback fell away far more slowly than the group left to it. Burke et al., 2025, Obesity
And the bit most coaches would leave out When researchers tested a coach simply having access to someone’s tracking data, it was workable and people were fine with it, but they were straight that it isn’t yet proven to improve results on its own. Access isn’t accountability. Somebody actually reading it and coming back to you is a different thing. Butryn et al., 2020, Obesity

So I’ll be straight about the two numbers above. 68% on your own and 85% with a weekly check-in is my estimate, built on the adherence research and on what I see in my own clients. It is not a figure lifted from a single trial, because that trial doesn’t exist yet.

What I’m confident about is the direction and the reason. The difference isn’t your metabolism. It’s how many of these weeks you finish. The plan is identical. You just do more of it, for longer, because somebody noticed when you stopped.

So here’s what I actually do about it

A vision session, so you know what you’re chasing before you start chasing it. We go into your personal values, what actually matters to you underneath all this, and how you cope when things get hard. Most men have never put words to either.

A life audit, so the plan fits the life you’ve got rather than the one a programme assumes.

A check-in every week by video or voice note. Not a written form. I need to hear you say it, because I can tell from your voice when you’re fine and when you’re telling me you’re fine. Written check-ins hide that completely.

WhatsApp support, so any question you’ve got gets answered.

And all of it pointed at the same thing. Being an epic dad for your kids. One who can physically do anything they want to do, whenever they ask.

The last one I can’t put a citation next to. I actually care whether you get there. You’ll know within a fortnight whether that’s true, and it’s the reason most of my lads finish.

Weight
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Body fat
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Waist
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Lean mass
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Your waist, separately

Body fat is about how you look. Waist is about how long you live. Two different questions, so I’ve kept them apart.

Waist to height now
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At the finish
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The whole thing, drawn out

Weight in orange. Body fat percentage in teal. The coloured bands behind are the phases.

Fat loss Diet break Strength block Muscle gain

Looking at that and thinking it’s a long time on your own? It is.

Want to chat about coaching?

Phase by phase

This is the bit most plans never show you.

PhaseWeeksWeightBody fat

Milestones

The dates worth writing down.

Everything above is a number

And numbers are the smallest part of this.

Nothing on this page knows what you’re actually capable of. It doesn’t know you used to play rugby. It doesn’t know you’ve been putting something off until you feel like yourself again. A body fat percentage can’t tell you any of that. It only tells you where the fat is.

So before I put a dad on a plan, we do two things. Neither of them involves a set of scales.

The vision plan

We start twelve months out, not next Monday. What do you want to be able to do in a year that you can’t do today? Then we work backwards. A year into six months, six months into a 12-week sprint, then into what you do this week.

Nobody can think their way to a year-long target. Almost anyone can hit a 12-week one, and if you miss it you’ve still got time to correct instead of writing off the year.

Then three questions against each one: how will you know you’ve achieved it? What does it look and feel like? What can you do now that you couldn’t before?

The life audit

Thirty minutes on where this actually has to fit. Your body isn’t a separate project running alongside your life. It’s competing with work, with your marriage, with the kids. We find where the hour comes from, what has to give, and what’s quietly been sabotaging every attempt you’ve made so far.

Most dads have never done this. They pick a diet and hope, then blame themselves when a life they never audited gets in the way.

An hour and a half between them, and it changes the plan far more than the plan ever changes it.

Doing it on your own? You can. Work backwards from twelve months, break it into 12-week sprints, and write down the three questions above against each one. Then sit somewhere quiet with a pen for half an hour and be honest about where the time actually is.

Most men don’t, though. Not because it’s hard. Because nobody ever asks them the questions, and it’s very difficult to audit your own life while you’re living in it.

Do this with me