Maintaining Physique and Physical Fitness in Parenthood – A Guide for New Parents

References

1. Angleri, V, Ugrinowitsch, C, and Libardi, CA. Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men. European Journal of Applied Physiology 117: 359-369, 2017.
2. Burke, R, Hermann, T, Pinero, A, Mohan, A, Augustin, F, Sapuppo, M, et al. Less time, same gains: Comparison of superset vs. traditional set training on muscular adaptations. SportRxiv 2024.
3. Coleman, M, Harrison, K, Arias, R, Johnson, E, Grgic J, Orazem J, and Schoenfeld, B. Muscular adaptations in drop set vs. traditional training: A meta-analysis. International Journal of Strength and Conditioning 2, 2022.
4. Corder, K, Winpenny, EM, Foubister, C, Guagliano, JM, Hartwig, XM, Love, R, et al. Becoming a parent: A systematic review and meta-analysis of changes in BMI, diet, and physical activity. Obesity Reviews 21: el2959, 2020.
5. Enes, A, Alves, RC, Schoenfeld, BJ, Oneda, G, Perin, SC, Trindade, TB, et al. Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males. Applied Physiology, Nutrition, and Metabolism 46: 1417-1424, 2021.
6. Garber, CE, Blissmer, B, Deschenes, MR, Franklin, BA, Lamonte, MJ, Lee I-M, et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and Science in Sports and Exercise 43: 1334-1359, 2011.
7. Garfield, CF, Duncan, G, Gutina, A, Rutsohn, J, McDade, TW, Adam, EK, et al. Longitudinal study of body mass index in young males and the transition to fatherhood. American Journal of Men's Health 10: NP158-NP167, 2016.
8. Gunderson, EP, and Abrams, B. Epidemiology of gestational weight gain and body weight changes after pregnancy. Epidemiologic Reviews 21: 261-275, 1999.
9. Guo, Z, Li, M, Cai, J, Gong, W, Liu, Y, and Liu, Z. Effect of high-intensity interval training vs. moderate-intensity continuous training on fat loss and cardiorespiratory fitness in the young and middle-aged a systematic review and meta-analysis. International Journal of Environmental Research and Public Health 20: 4741, 2023.
10. Jones, MD, Clifford, BK, Stamatakis, E, and Gibbs, MT. Exercise snacks and other forms of intermittent physical activity for improving health in adults and older adults: A scoping review of epidemiological, experimental and qualitative studies. Sports Medicine 54: 813-835, 2024.
11. Leidy, HJ, Clifton, PM, Astrup, A, Wycherley, TP, Westerterp­Plantenga, MS, Luscombe-Marsh, ND, et al. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition 101: 1320S-1329S, 2015.
12. Mills, S, Brown, H, Wrieden, W, White, M, and Adams, J. Frequency of eating home cooked meals and potential benefits for diet and health: Cross-sectional analysis of a population-based cohort study. International Journal of Behavioral Nutrition and Physical Activity 14: 1-11, 2017.
13. Morton, RW, Colenso-Semple, L, and Phillips, SM. Training for strength and hypertrophy: An evidence-based approach. Current Opinion in Physiology 10: 90-95, 2019.
14. Murphy, MH, Lahart, I, Carlin, A, and Murtagh, E. The effects of continuous compared to accumulated exercise on health: A meta­analytic review. Sports Medicine 49: 1585-1607, 2019.
15. National Academies of Sciences and Medicine. Dietary reference intakes for water, potassium, sodium, chloride, and sulfate. National Academies Press 2005.
16. Pal, S, and Ellis, V. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. British Journal of Nutrition 104: 1241-1248, 2010.
17. Robinson, E, Aveyard, P, Daley, A, Jolly, K, Lewis, A, Lycett, D, and Higgs, S. Eating attentively: A systematic review and meta-analysis of the effect of food intake memory and awareness on eating. The American Journal of Clinical Nutrition 97: 728-742, 2013.
18. Singer, A, Wolf, M, Generoso, L, Arias, E, Delcastillo, K, Echevarria, E, et al. Give it a rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Frontiers in Sports and Active Living 2024.
19. Steele, J, Plotkin, D, Van Every, D, Rosa, A, Zambrano, H, Mendelovits, B, et al. Slow and steady, or hard and fast? A systematic review and meta-analysis of studies comparing body composition changes between interval training and moderate intensity continuous training. Sports 9: 155, 2021.
20. Umberson, D, Liu, H, Mirowsky, J, and Reczek, C. Parenthood and trajectories of change in body weight over the life course. Social Science and Medicine 73: 1323-1331, 2011.
21. Wolfson, JA, and Bleich, SN. Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition 18: 1397-1406, 2015.

Learn about the benefits of NSCA Membership»