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26 Feb 2004

Fitness program.
I do weights on Mondays, Wednesdays and Saturdays, doing chest and back on day 1, arms on day 2 and legs and shoulders on day 3. On tuesdays and Thursdays I do a 20 min jog on the treadmill and 20 min to half- an hour's swimming. My aim is to loose extra fat but not a lot of weight (by changing fat-mass into muscle-mass). Would you consider this program adequate or am I doing something wrong.
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Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi Marius

THe first thing that jumps out at me in this programme, is that in one week you are only doing one session for each muscle group. The result of this is probably limited muscle development, because it's probably too infrequent to see changes. I have no doubt that with time, you will achieve something, but it might pay you to actually add in a day of chest and back and a day of legs somewhere in the programme. I know it's difficult with the time constraints that you may have, but perhaps you could consider doing chest, back and shoulders on day 1, and arms and legs on day 2 (Monday and Wednesday, perhaps). Then on Saturdays, you could repeat one of these sessions - I would imagine that the chest, back and shoulder would be a higher priority for you than legs, in which case the Saturday session might be something like a combined day with chest, back, and some arms - you can work this out. You have a decent cardio session on these two days, although a small change that might make a decent difference would be to do a 10 minute warmup of cardio before your weight training, and 10 minutes after, if you have the time. This would add on another 20 minutes, but if you can afford it, you'll accelerate the improvement in fitness and the weight loss.

On the whole though, it sounds pretty complete - you have left nothing out, and now perhaps the trick is to try to add things in without firstly overdoing it or undoing what you have been. I have given you one or two suggestions, but you can get creative around these - just remember, it's probably not a great idea to launch right into training each muscle group every day - if you give each muscle group at least a day off, then you won't overdo it, and if you can accumulate cardio every day (even just 20 to 40 minutes), then you will achieve both your goals in time.

Good luck
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