KEY POINTS:
WORKOUT INSTRUCTIONS:
• Stick with the following three weekly workouts for six weeks, before switching things up.
• Complete 4 sets of 10-12 reps for every exercise (unless otherwise instructed).
>> F.I.T: Frequency, Intensity, Time. These are the three variables you need to take into account in order to get permanent results as a busy dad. Train with the right frequency, with increasing intensity and consistently, over a period of time.
• Aim to increase the weight load between 5% and 10% weekly.
• Once you can manage that, increase the weight by 5%.
“Diego, I would love to have the time to eat healthy and train hard at the gym.” That’s what an old mate told me when I bumped into him last week on the street. “Life is just so busy, between family, work deadlines and life… I barely get time to exercise.”
• Don’t spend more than one hour per workout.
• Rest for 45-60 secs between sets.
He had gained over 18kg since we last saw each other at uni, and none of that was muscle. New dad, new home, new car, and also new body – but not for the better. He kept asking me how I managed to stay in shape while juggling all the responsibilities that come with life. He wondered how I could find time to take care of myself, and how many times a week I was training to remain in good shape as a dad.
• Supplement these workouts with at least two cardio days each week (one high intensity, one slower).
I told him the truth: there is something every dad always runs out of, and that’s time. Which means the everyday dad needs something simple, efficient and easy to track, while also being sufficiently challenging to progress. That’s why I created the F.I.T Dad programme. It offers pragmatic and smart routines to save time; increase overall strength; improve core stability; and produce maximum output, by recruiting multiple muscle groups.
• Away from designated workouts, move as much as possible (10,000 steps per day is a good target).
The programme consists of three workouts. Each workout takes no longer than an hour to complete, and there’s no specialist equipment involved, so it can all be completed at any regular gym.
• Leave one day in-between sessions for optimal recovery.