Tips for new dads on shedding their baby weight
 
OK, so the long nine months is almost up. You’re excited about welcoming your little one into the world but, while your partner labours to deliver the baby, you are mentally labouring over how to get rid of the extra ‘sympathy’ pounds you have gained (but unfortunately can’t immediately shed) over the past months.
 
Below, Sy Chenh, fitness professional and class presenter for Fitness TV - a brand new television channel dedicated to fitness which is due to launch in Summer 2009 – gives some hints and tips as well as suggesting some exercises you can employ to help you shed those pounds and tone up muscles in order to make your body shine this summer.
 
Mentally prepare yourself - Having the responsibility of being a dad and trying to improve your fitness at the same time can seem a bit exhausting, but not being able to beat your child in a race when they are five is also a bit embarrassing. Accept that recent bad habits have taken a toll on you and make a stand to do something about it today.
 
Make a pact with your partner - Unless the delivery of the baby wasn’t the only procedure she’s had in hospital, your partner will probably have a few pounds to drop too. Work together to improve your diets and activity levels. It’s been proven that people who train together are more likely to achieve there goals. Participating in a fitness regime together will actually bring you even closer together due to you being able to provide each other not only with emotional support, but also the encouragement and determination (or competitiveness!) to succeed.
 
Go for a walk - Without doubt the easiest way to get a bit of exercise with a new child is to take a stroll together. Some prams are even adapted for running... although make sure you are! Make it a regular habit to go out with your baby four to five times a week for about 45 minutes with or without the mother, just make sure she knows where you both are if she’s not there!
 
Take the baby carrier everywhere – Your child is going to be on your back for the next 18 years so you may as well get used to it. Wherever possible – and within reason - carry the child around with you to the shops, up the stairs, around the garden etc. The extra weight will help burn calories and improve the strength in your arms, just make sure to alternate arms. And remember, propping the kid next to your pint in the pub is a big no no.
 
Use a good rucksack as a change bag and to carry necessities - This will help distribute the weight more evenly across your body, helping to maintain posture and improve comfort when wearing it for a long time.
 
Attend a post natal exercise class - Although usually full of women, some of these classes offer great exercises for you to do with the baby. If you don’t quite have the bottle to do this then tune into Fitness TV which, from Summer 2009, will be offering a variation of cardio, toning and relaxation exercise classes for you to participate in. Just make sure the baby isn’t too close to your flailing limbs.
 
Eat smaller more regularly - Having your body clock broken by a new born is quite common, so try to eat five to six similar sized, high protein, high fibre, low fat meals a day. This will help keep the metabolism fired up helping you burn more fat and improve you’re alertness. Useful for helping you stay awake during the four hour “teletubbies” marathon.
 
Drink more water - Very often hunger is mistaken for thirst, especially when a bit of stress is involved. Trust me and try to sip your way through two litres of water a day.
 
Don’t boredom eat - This is the biggest nutritional sin that can be committed no matter how busy you think you are, instead of reaching for the beer and crisps why not try performing the short circuit below:

‘New Dad Circuit’

Do each exercise for 1 minute and 15 seconds with a 20 second rest between each exercise. Perform the circuit 2 - 3 times in each session and repeat approximately 3 - 4 times a week.
 
Squat to Press - Stand with feet at shoulder distance and the rucksack mentioned earlier straight above your head. As you sit down slowly on your imaginary chair lower the bag down in front to chest level, when your knees hit 90 degrees drive up and press the bag above your head before repeating.

Oblique twist - Lying on your back with your hands supporting your head, knees bent and your feet flat on the floor, crunch your shoulders and twist at the waist whilst lifting the opposite knee to meet the elbow, lower and repeat for the other side.

Press-up with Squat-thrust - In a press up position with hands at twice shoulder distance apart, explosively pull the knees in towards the chest and out again without throwing your bum in the air, straight away after this perform a press up. Repeat sequence.

Lunge and upright-row - Standing with feet at hip distance apart and the rucksack straight down in front of you, take a large stride forward with one leg. As you sink both knees to 90 degrees row the bag up the front of your body till your elbows are inline with your shoulders, drive the leg back to the start position whilst lowering the bag then repeat for the other leg.

Wide Arm Good Morning - Stand with your arms straight out to your side like a crucifix, soften your knees and bend forward at the hips to 90 degrees keeping your back straight, as you fold bring your hands together in front of your chest so your fingers are pointing towards the floor, as you rise to the start position widen your arms and squeeze your shoulder blades together. Repeat.
 
From Summer 2009 Fitness TV, which will be free to view on Sky and online, will have a host of programmes for men and women of all shapes and sizes to follow. For a taster of the programmes that will be on offer, as well as access to a host of other fitness information, visit the website www.fitness.tv