You don’t need another complicated plan.
You don’t need to count every carb, track 47 habits, or spend hours at the gym.
What you need is a simple system that fits into your life.
Something you can actually stick with, even when work gets busy, the kids are sick, or you just feel tired.
That’s what the Core 4 System is for.
It’s the foundation of the Fatherhood Fit Method.
And it’s helped a lot of dads just like you lose weight, feel better, and take back control of their health without giving up their favorite foods or missing out on time with their family.
Here’s how it works.
1. Calories
You can’t outwork a poor diet.
If you’re eating too much, you’re not going to lose weight, even if it’s healthy food.
That doesn’t mean you have to cut everything out.
It just means you need to know what your body actually needs and stop guessing.
You don’t have to be perfect.
You just need a plan that helps you eat enough to feel good and make progress without starving yourself or following a diet you hate.
Once you know your number, everything else gets easier.
2. Workouts
You don’t need a fancy gym.
You don’t need to train six days a week.
And you definitely don’t need workouts that leave you so sore you can’t move the next day.
You need short, focused strength workouts that fit into your schedule.
Something you can stick to without dreading it every time.
Even if you’re busy, you can get strong with just a few sessions a week.
The key is having a plan that works for you and doing it consistently.
3. Steps
You might think your workout is the most important part of fat loss, but most of your daily calorie burn comes from the rest of your day. Walking. Moving. Living.
That’s why steps matter.
Getting more steps helps you feel better, sleep better, and burn more calories.
It also clears your head and helps lower stress.
The best part is, you don’t need extra time or equipment.
Walk while you’re on a call. Take the long way into the store. Chase your kids around outside.
It all adds up.
4. Protein
If you’re not eating enough protein, you’re making things harder on yourself.
Protein helps you stay full.
It helps you avoid cravings.
It helps you recover from workouts.
And it helps you keep muscle as you lose fat, which gives you that lean, solid look most guys want.
You don’t need to live on protein shakes.
But you do need to get protein at every meal. Eggs, chicken, beef, Greek yogurt, whatever works for you.
When you eat enough protein, everything else becomes easier.
Why the Core 4 Works
It’s simple.
It’s realistic.
And it focuses on what actually matters.
If you stay consistent with your calories, workouts, steps, and protein, you will feel better. You will have more energy. You will get leaner and stronger without feeling like you are stuck in an all or nothing mindset.
You don’t need to change everything overnight.
You just need to start with these four things and keep showing up.
That’s what I help my clients do.
No gimmicks. No crazy rules. Just structure, support, and a system that works.
If you’re tired of starting over, this is the place to start.