AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 4/16/2007 Subject: Workout Optimization
Question Hi Joe, I do quite a bit of gym work (3-4 times a week) and also participate in some sports. I am a 20 yr old male, not overweight and quite fit.
My concerns are associated with fat loss and optimising my current workout regime.
Firstly, can you suggest any ideas or tips in making the best out my 1hr x 4 per week workout scheduale? I am hoping to gain more lean muscle and not bulk up too much but just be muscular without being huge. I am particularly concerned with the abdominal region and having lean firm abs. I currently take some creatine and protein supplements which seem to be helping and allow me to get through my workouts easier. Any thoughts on this?
The other thing is, I have quite a low percentage of body fat, but I had almost like a belt of fat across my bottom abdominals and lower back, any suggestions on how to minimise this?
Any advice in terms of exercises, combination with cardio, or dieting/supplementation would be greatly appreictaed.
Hope to hear from you soon, Derald!
Answer On a 4 day workout week I would do a split routine with a different muscle groups 2 days a week and the other muscle groups the other 2 days. 3 sets of 8-12 exercises with about 2 minutes rest between sets for each muscle group. The spare tire is a difficult one for most men. It is not about abdominal work though....no such thing as spot reducing. You can build your abs and lower back with a lot of core work and then watch your caloric intake. You say you have a low body fat percentage. Have you had it tested? do so and see what it is. I don't recommend supplements to the average person provided you are getting enough nutrients in your diet. 1 gram of protein per kilogram of bodyweight is a good rule of thumb for someone working out like you. There is some research that shows creatine monohydrate can help you with intense workouts. So using it is up to you. I recommend you do cardio 5-6 days a week for 30-45 minutes and continue your 4 day a week strength training. The secret to good results is consistency.
