The New and Improved Dad Bod

Just a few years ago we were relaxing in Spain enjoying the finer things in life.


Myself and Shawna in Spain Wine Tasting

Fast forward a few years and now this…..

No Sleep Baby
After 10 years as a Marine  I thought  that fatherhood would be a breeze.

But, man, did I have that wrong….

As someone who has been independent my entire life,  fatherhood  has taken me for a huge spin and it has just begun.

On top of long work hours  and little to no sleep,  sometimes I feel like I just want to go ape shit and break everything in front of me when I can not figure out what’s going on. Seriously, how can someone so small be so unpredictable?  It’s brutal, but I understand that this will pass and everything will get a lot better.

Notice I said better, not easier.

You see, over the past few months, I have let myself go. I stopped working out, ate everything and anything that tasted good, and just stopped caring all together. Motivation was just not there.

19.4 Percent Body fat, highest I have ever been… 

Stress was piling up on work , the days were getting longer, and I was sleeping about 2-3 hours a night . Things were not going my way, and that’s when I knew I needed to stop feeling guilty for what was happening and started to embrace everything at hand and change what I could.

My Little Baby Girl

            Melina Enjoying Life 

Here are 5 ways you can prevent dad bod

1) Get Sleep Wherever and Whenever you can

I get it, sleep is tough right now as you have a constant screaming baby and a crazy work schedule. But research has proven that those who lack sleep , pack on body fat,  age faster, and get sick a lot more frequent than those with more sleep.

Get a routine in these tough times whenever you can. Try flipping nights to watch the baby, sleep in another room while your wife nurses , or get in smaller naps whenever you can. If you try to create a routine, your body will automatically adjust and you’ll start to sleep where you can.

Baby Sleep

2) Keep Caffeine and Alcohol moderate if not minimal

With no sleep, it can be tempting to crush coffee  and energy drinks all day.  I only say this because last week I ended up in the hospital due to my esophagus shutting down on me. Sure, caffeine was not the sole issue, but drinking up to nearly 1000mg a day, couldn’t of been good for me.


No Wonder Why These Things Carry a Warning Label


George in Hospital

On the other side, it may seem like a good idea to have a few drinks after a long day to wind down, but alcohol actually messes with deep sleep and your body’s natural response to fall asleep.

Try to limit the amount you have of both each day, and stay away from caffeine after 1pm. Otherwise you will most likely have crashes that will lead to a unhealthy sleep pattern.

3)Take a look at what you are eating

This may sound like a no brainer, but trust me when I say this, it is a lot harder than it sounds especially after long days and sleepless nights. The most common deficiencies among diets today are :

  • Iodine
  • Vitamin D
  • Zinc
  • Vitamin C
  • Calcium
  • Omega 3 Fatty Acids
  • Protein

That is why taking a look at what you are eating is very important. I’m not telling you to go completely clean or try a crazy cleanse, but you may want to start to pay more attention to what you put in your mouth as it can help with your sporadic life.

To learn more check out the guys at Precision Nutrition. 

4) Train Compound Movements

 This one might be hard to swallow for us guys, but it’s time to ditch the curls, sit-ups, and all that other stuff to impress the ladies. Let’s face it, those years are past us now, so why spend useless time on stuff that does not matter.

Now that you are crunched for time, the majority of your workouts should come from compound movements.

Something like this works wonders as it builds muscle and burns fat.


5) Have fun

 As a guy, having a newborn isn’t the end of the world. Sure, I get it, things are tough right now and time is very limited. But you can’t forget about the fun things in life or the things you did with your beautiful wife prior to the baby. Go out there and have a guys night, go out on a date with your hot wife, and do whatever it is that you need for some time to have fun. Trust me, life is not over, and things will quickly become a norm for you .


Hope these things help your transition into being a new dad, and don’t forget to follow us closely for more updates. 

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