First time dad. Was exercising 5-6x/week before baby arrived. First few days have been awesome and hectic. Any tips about transitioning back to workout routine or adjusting to new reality?
Fitness
Give yourself some grace and time. It won't ever be the same again, and that's okay.
Fitness
I wish I could say but my daughter was born right at the start of the pandemic... I did get a rowing machine, didn't use it enough though.
Fitness
Find time where you can. I’m still looking for some 9 months in 😆
Fitness
Force yourself to do 5/6 am workouts once the baby is sleeping through the night because later hours become very challenging as the baby’s gets older (for me that was forced because never used to workout before work)
Fitness
Reduce both volume and intensity, progress weekly by adding reps/weights as your work capacity increases. You will recover your strength quickly!
FitnessIf you are up for it, consider doing a full body 3x/week routine, you will work out the major muscle groups in a short amount of time. Then, if you find yourself with more time, dedicate 1 day for a full arm workout. Any extra time you can allocate for conditioning/cardio
Fitness
I’m at 9 months and still haven’t got anywhere close to my previous 5x I hope it’s different for you What I’ve found: Any little bit helps - hour long gym sessions are rare but I can always do 100 squats or push ups in the fleeting moments where you have time
Fitness
Sometimes we just have to grow into our dadbod father of 5 :)
Fitness
Congratulations! For me it was catch-as-catch-can, but one suggestion is to take on the SF hills with a jogging stroller.
Fitness
Congrats! Early months it’s getting movement to maintain as much as you can until baby is sleeping through the night Usually around 4-6 months in Once there’s a consistent bed time, you can start carving out time again for exercise. Mine is at 20 months and i exercise 3x/week working slowly up from 1x
Fitness
Watch your diet The muscle memory will be retained but you don’t have to make mistakes in the kitchen
Fitness
I took 4-6 weeks off completely. You want to prioritize sleep and helping mom. After about a month or so, I started to work out when I could. Having a home gym makes this easier. At about 3 months I was back into my usual schedule. Congrats!
Fitness
Life has changed as you know it.. only thing to do now is adapt and restructure. Congrats & welcome to fatherhood 🎉
Fitnessnurture this time with the newborn, it only happens once per child :) also congrats! everything else can wait
Fitness
Anything helps. Try the min effective dose workout protocol from 4-hr body (Ferriss). At-home workouts are key (no time for gym). Now at around 3 yo, I've been able to get back to old routines.
Fitness
I’m at 4 months and have recently got back to 5x a week. At first I would lift 3x a week opportunistically, even if it’s just 15-20min, and typically much less weight since I was tired and had to quit at any moment for baby. Killing your ego is the only way 😅 but you will get back to it eventually!!
Fitness
Same boat. If you discover the secret please share.
FitnessSince time commitments are so hard with a newborn, I found investing in a few kettlebells was a good 80/20 approach. Taking kiddos on walks every day + finding 30 minutes for kettlebells was very manageable at that stage — then eventually you get in a groove and can find time chunks for your old patterns.
Fitness
Give yourself time. You can slowly get back into a routine
Fitness
You'll have to wait until about 9 months, but get a Thule or Bob running stroller and take your little one out for runs. You'll hit a 3fer. Exercise, time with little one (you can stop and check stuff out), and give your partner a break.
Fitness
Only time will heal, and show you the most efficient pattern to ride your new reality
Fitnesscan you guess when my kids arrived? (excluding the last collapse after covid) it takes time to go back to normal... and obviously the second crash is worst than the first one. managing two kids is not twice as managing one, it' s more challenging. p.s. kids are 8yo and 5yo.
Fitness
Get into a yoga practice. You'll be able to schedule it and work that out with your partner. I'd start with 2x per week. Its a practice you can carry on for the rest of your life and you can bring in your other exercises after 6 months or so.
Fitness
Experienced this a few months ago with my newborn. When their schedule becomes a bit more predictable at the 2/3 month mark, so will yours. Until then, break exercise into smaller routines. Walks with your child strapped to you also count.
Fitness
May recommend viewing it as the “new reality” & adjusting routine based on that instead of making your old one work. That could be shorter sessions, focusing on maintaining rather than progressing (for a little while at least), etc. Also awareness that your SO may not share in this priority and does need support!
Fitness
It gets easier as time go by. Focus on getting your sleep back first and then prioritising an hour whenever you can to get back into fitness. You get it back quick, I wouldn't worry too much. Just make sure to enjoy the time with the baby :)
Fitness
I feel you 100% on this, 4 months in and my wife and I are just now coordinating schedules to get back in the gym. Home gym seems to be most ideal situation, but there’s always push up and jump rope to get through
Fitness
👀 I'm in the same boat. I've actually been working on an ebook about fatherhood fitness because I'm struggling with this so much and wasn't nearly as physically prepared for dad-specific tasks as I'd thought I was pre-baby. My advice: give yourself grace, get it in where you can, babies make for good weights.
Fitness
Test and adapt. Welcome to the fatherhood. Nothing to add as everyone has given you good advice. In my case when my kids got older I waked up really early to workout. But that depends on your schedule, your kids sleeping routine, etc. You will find the way.
Fitness
Great topic! Finding ways to keep myself strong and healthy detach once in a while was key for me. I tend to be over-engaged - prob different for different people. Taking mini 10m mental breaks. Stepping outside when I felt my nerves going was key! New Dads deserve some Warps and Degen! @degentip !tip @d1ego 500
Fitness
force yourself to do it, until it's a routine again. congrats btw!
Fitness
work with your partner to set times during the week where you each can go work on yourselves. ideally during daytime and at least 1hr X 2-3 times a week. you can choose to do whatever you want guilt free. (coming from a girl dad X3 who is in the best shape of his life)
Fitness
Wait until number 2! 😂🤣 It’s even more tough but as everyone has said, any bit helps!
Fitness
Try to take up body weight exercises for the next month or so: pushups, pullups, bands, etc. They sleep a lot in the first few months so it helps if you can work out anywhere anytime.
Fitness@d1ego such an exciting evolution in life 🎉 w/ 3 kids (under 4!), the following has helped: - communicate daily w/ partner re: finding time for important things (ex. workouts for you) - be efficient. I optimize for 30 min workouts (mix of HIIT, strength, zone 2) - simple equipment (pull-ups, kettlebells, bands)
Fitness
Congrats bro! In my experience there is no rest until the baby is 3 yo. Then the second came and now we had a third and I had to stop exercise again
Fitness
The gym membership went out the window when baby came. Getting a bike and some free weights at home made it a lot easier. Now they know they get iPad when I’m on the bike, so encourage me to fit it in, thinking they’re being sneaky for some screen time.
Fitness
When I turned 30 I asked my self what are 2-3 things, that I can do in the next 5 years, that will make a difference. One was going to the gym. For the next 2 years my progress was 0 days in gym but then my baby girls was born. Since than I’m crushing the gym 5 times a week.
Fitness
Start with HIT (High intensity training) by Mike Mentzer. Workouts every 72-96 hours. Short sessions (30 min). Works like a charm.
Fitness
Incorporate them into the workout! It becomes progressive loading as they gain weight Also some Ys offer child care while you workout, even for infants!
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