This fatherhood is not a drill, a test, or a “what if” scenario. This is your life as a Dad and it quickly needs to be embraced. As Dad, you play a vital role in providing guidance and structure for those who love you, look up to you, and address you as such. Now that this epiphany is solidifying, it’s time to change/improve/upgrade both you and your lifestyle.
Through exercise and diet Dads gain the ability to forever alter lives while improving family bonds. Once you make the decision to upgrade yourself and become a role model, it will be a short time before your weekends (formally spent on the sofa watching TV) transform into a hike in the foothills, a pickup soccer game at the park, or simply the ability to keep up with the kid as he learns to ride his bike. Regardless, it beats what’s on TV and will forever be remembered by your children!
I speak from experience when I say that it is difficult to change your lifestyle. It is for this reason UltraDad (UD) has turned to Robert McMullin for his expertise. In addition to being a highly sought after personal trainer, Robert McMullin is currently the Strength and Conditioning coach for Team Tompkins MMA Fighters and was also a featured trainer on NBC’s hit TV show The Biggest Loser Season 9.
During our short interview, Robert shared with us some of the fundamental fitness realities that dads face, as well as how best to overcome them. Additionally, he provided a blueprint on how to obtain a fitness level which has managed to elude nearly 70% of the U.S. male population. That level of fitness is simply being normal and not overweight or obese.
UD: The goal of this interview is to encourage dads (or both parents for that matter) to take action and begin living a healthier lifestyle through diet and exercise. Upon deciding to make the change, where does one begin? What would be the first steps taken during this transition period?
Robert McMullin: When I meet a client for the first time, I ask them one simple question. Why? Why are they here? Why are they doing this? I do this for a couple of reasons. First, it is psychologically empowering for someone to answer this question out loud. People need to hear themselves say the reason they want to change. Second, it helps me to map out an effective routine for that individual.
I also recommend to my clients that they clean up their nutrition. This means watching portion sizes and eating more fruits, vegetables, and lean meats. Cutting out the foods high in fat can make a big difference when combined with the correct exercise program.
UD: Assume the dads reading this article have not been exercising on a regular basis. What should they expect the first few weeks? Additionally, is there anything they can do to build momentum and measure progress?
Robert McMullin: Well there is no getting around it; you are going to be sore for the first week or so. On the flip side, there are some benefits you will gain almost immediately. During the first few weeks, you should immediately start sleeping better. After your workouts, you should feel better overall. This is due to the endorphins your body has been releasing. You should also notice improved posture, greater flexibility, and an overall increase in self esteem.
If you stick with an effective program others will begin to notice physical changes during weeks 3 – 6. You may notice a change in your face, your core, and how your clothes are fitting.
During weeks 6 - 10 you should have shed a good amount of weight. You will look in the mirror and notice the results you have obtained through your hard work. By this time you will also need to go shopping for new clothes since your old ones will no longer fit.
As for building momentum, the “why” people give in the beginning will give them a solid start. Creating realistic benchmarks and then putting in the work to crush them always feels good and is also a good way to stay motivated. This also allows the person to witness their progress firsthand. Even if the physical changes are not yet visible, they will be able to measure or feel their change in strength and endurance.
Another way to measure progress is to get a body tape measure and chart the changes in your chest, arms, waist, hips, neck, thighs, and calves. You’ll find that over time the change in these numbers are directly related to the amount of sweat and effort put into each workout. Again the changes won’t happen overnight, but with time and effort they will happen.
UD: For someone just starting out, what would an effective exercise routine look like and how often should one expect to be exercising/ working-out?
Robert McMullin: While meeting a client for the first time, it is my job as a personal trainer to assess them, create a tailored routine, and ensure that proper form is used. With this in mind, a solid workout can be created for someone just starting out by simply using body weight as resistance. This would include exercise like push-ups, chin-ups, squats, planks, pull-ups, lunges, and some cardio like walking or time on an elliptical. It would be very easy to create a simple circuit routine using these exercises and adding extra sets as strength and endurance are developed. Also, while going through the circuit, try to keep your breaks between sets around 60 - 120 seconds. This time between circuits can be lowered as fitness improves. As for the number of days per week that one should be exercising, I would ask someone just starting out to commit 1 hour, 3 days a week. This does not mean this is the right amount for everyone. Depending on the individuals’ current fitness level, it may be more or less. What you don’t want is to discourage someone by over committing them. A lifestyle change like this is a process. And with every process there are steps which need to be taken in order to achieve the desired outcome.
So with the interview concluded, it’s time for you to make a decision. By taking that first step you could not only improve your health many times over, but you could also inspire and steer your children into a lifestyle which nurtures and supports their health and well being.
Or you could simply close out this article, do nothing, and know that you are cheating yourself and your children out of knowing the person you could be.
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