Ok, so this blog might be a tadddd overdue. I mean my kids are over a year old now and I have theoretically survived one of the hardest parts of being a green, sleep deprived, overprotective father — the first year. Not to say having kids of any age is easy by any stretch of the imagination — I mean they just might be the reason this blog is long overdue — but my experience from birth to today helped me to develop a system to keep fit and capable for myself and my family.
However, the battle scars were real and the trauma was deep in the beginning. Would I ever recover mentally? Physically? In actuality, having a child has been one of the greatest events of my life. It was even more amazing considering I had twins. Yes double nuggets (extra sauce, please!), double trouble and half the sleep. Being a fitness professional and having trained regularly for years, I knew some things would have to change regarding time, exercise selection and efficiency if I wanted to maintain and even surpass my training goals.
And I’m here to serve you with the goods.
Needless to say, your life during this time can get sticky (literally) and I have a few tricks to help you find your groove and keep it. What I don't want you to do is to stop training. Continuing to be strong to maintain a healthy quality of life for your kids, your significant other and, most of all, yourself, is the goal.
NEW DAD CHALLENGE #1: MAKING THE MOST OF LIMITED TIME
Being a new dad is great and all but let's face it you just won’t have the time to yourself like you used to. Don’t let not being able to do bicep curls for an hour while you practice your dope shadow boxing skills deter you from being great. It's very possible that you might only have 20–30 minutes to train. Getting an hour or more is a luxury. Realize that it is common to think that not much can be done effectively in a short time. Change that mindset! Here are some ways to make the most of your training time.
Have an idea of what you’re trying to accomplish: Wanna get strong as an ox? Trying to add lean mass? Need to stay fit for weekend basketball? Having a goal and planning your workouts ahead of time helps cut out time looking for things to do and adds more time to training that counts — resist trying to do everything at once.
Keep a training journal: Document your training, nurture progression and increase your workout efficiency.
Take time away from single joint movements (ex: leg curl, bicep curl) and work on multi-joint movements (squats, pull-ups, deadlift): These give you more bang for the buck in the same amount of time and work more overall muscle.
Taking advantage of dumbbell and barbell circuits: These allow for several exercises to be effectively performed in consecutive fashion, thereby saving time while building strength and other energy systems.
Changing workouts from body part splits (a.k.a. bodybuilder splits) to total body workouts: This allows you to cut a day or two from the gym and spend more time changing diapers.
Instead of trying to do a ton of different exercises, it helps to choose four or five total movements and hit them hard: try a push, pull, squat and hinge movement set up.
If you can't make it to the gym, take a long walk, or run sprint variations: Even doing a ruck (long distance walking/running while carrying a heavy item) can work an appreciable amount of musculature in a short time and burn calories. Do push up complexes, or bodyweight workouts. These can keep the needle moving in the right direction.
If possible, take advantage of newborn naps and sleep patterns: Get up a little earlier before the kids do, or use nap time as fitness time. And no, it’s not always ideal, but you'll be glad you did.
STAY OFF YOUR PHONE WHILE TRAINING!
Let’s be real, not all of your workouts are going to be earth shattering and you won't always be in the mood to train. Yes, you're going to be in a time crunch. You also won’t always get to train at your normal set time(s) and sometimes at not so convenient times. Don’t fret, stay the course. We’re trying to get a training effect and in some instances just maintain consistent training habits. You can do that by just showing up. Long drawn out workouts aren't always necessary anyway. Some of my best workouts — and clients best workouts — have come from lackluster starts, with less than thirty minutes and long days of being on kid duty.
The secret? Showing up.
Even if you just don’t feel like it and you smell like baby barf: JUST. SHOW. UP!
NEW DAD CHALLENGE #2: RECOVERY
Of all the great things being a new dad brings, a good night’s sleep is rarely one of them. Your ability to make progress is dependant on your ability to recover, and while sleep isn't a sexy recovery method when compared to nutrition and the latest cryotherapy (*eye roll*), it's probably more important. Proper rest allows for muscle recovery, hormonal regulation, functioning immune system and stress reduction to name a few. Hard to do when you're getting an erratic amount of sleep each day and your workouts may suffer.
If you're sleep deprived:
Do not go balls to the wall on your training: Keep workouts under an hour and be mindful of loading multi-joint lifts to the hilt (deadlift, barbell squats, etc. above 85% one rep max (1RM)). As much as I love these movements, injury risk increases when recovery is not up to par. Scale back the intensity on the central nervous system.
Keep workouts brief: Most days you might not have an hour or more to train and using effective workout options like low- to medium-intensity dumbbell/barbell complexes (50–75% 1RM), bodyweight workouts (think push-ups, pull-ups and air squats) keep sessions short and the intensity at non-burnout levels.
If you must skip a scheduled workout (it happens) try and do something active: A twenty-minute walk or a few ten-minute walks will clear the head and even help keep blood sugar levels regulated. They're also great for active recovery. It’d also be a good time to get creative with resistance bands if you have them.
NEW DAD CHALLENGE #3: NUTRITION
Fueling your body when the bun in the oven arrives is tough. Between inconsistent sleep, feedings and daddy diaper changes, eating period — let alone eating to fuel your fitness goals — can be a real challenge. I can vividly recall the time after birth not wanting to cook much relying on quick bites and fast food. Even now, a year later, I find myself nibbling on what my kiddos are eating. Staying regimented with your diet can be an arduous task and while you don’t need to be perfect at this point, you also don’t want to let things get out of hand — and things can escalate quickly when your focus is on more pressing matters.
A few things to consider regarding nutrition:
Eliminate any nutritionally empty ‘quick grab’ foods: Time is of the essence during the first months — between feedings and naps, etc. having a set diet plan is tough. New parents usually grab the first thing available to eat, and that tends to be processed foods or carb (usually sugar) laden.
Those processed or nutritionally lacking foods can be replaced by higher protein, higher nutrition foods such as hard boiled eggs, cans of tuna or chicken, fruit or mixed nuts. This will give you a fighting chance as they tend to be lower in calories and fillers.
Meal prep if you can: This makes life so much easier when you have good food available in a pinch. Spend some time preparing your protein sources, and side foods of your choice. Good whole foods equal proper fuel and energy to handle baby shenanigans and your training sessions effectively.
Consider modified carb cycling: Keep the carbs and protein higher around workouts, but carbs at a minimum during lower activity times of the day. Use whole foods as your food sources.
If you must eat out or have fast food, skip the sides and the large sugary drink. It is still possible to make good choices when you're not able to cook at home. It does take discipline, though.
I want to end by saying congratulations — you're a proud parent! And I have no doubt you'll be a great one. Just think of all the energy and confidence you’ll have by sticking to your training and nutrition protocol, plus being called a DILF never gets old. Keep communication open with your significant other — let them know about your goals so that even if they don't share your same interest, they can support your journey with the insight you give them.
Might even get you some extra training time. Nice, baby — now go lift!