AboutPatrick Ward Expertise I am available to answer questions on exercise and program design, nutrition, sports performance training, youth strength training program design, weightloss, soft tissue therapy, sports massage, mobility/flexibility, pain and injury.
Experience I have over 6 years in the industry of personal training, rehabilitation and sports performance. I also am a sports massage/soft tissue therapist.
Organizations National Strength and Conditioning Association
American Massage Therapy Association
American College of Sports Medicine
Publications Local publications in the Phoenix area as well as several websites on health and fitness.
Speaker/lecturer at events (NSCA - AZ State Clinic, USA Volleyball - AZ Region) on the topic of developing strength and conditioning programs for youth athletes
Education/Credentials MS Exercise Science
NSCA-Certified Strength and Conditioning Specialist
NASM- Perfomance Enhancement Specialist
NASM- Certified Personal Trainer
Certified Active Release Techniques - Upper Extremity
Past/Present Clients Everything from professional athletes to soccer moms.
Question Dear Patrick,
I am 24 years old i am 184cm tall and i was 94kg then i started a diet and i reached 83Kg and my body fats % is 24% ( i got Omron scale after i stopped the diet)in 4 weeks. mainly i lost 6Kg in the first week of my diet as i was concentrating on cardio. then i started the gym, i train 6 days/week (Bench - biceps & Triceps - Back - Shoulders - Legs) i do cardio 20mins running after the gym 3 times a week. i train at 10 PM to 11:30 PM.
my question is that sometimes i measure my weight in the morning i find my bf% increase to 25% to 27%, and my skeletal muscles decrease from 37% to (35 or 36%) and other times in the afternoon before i train i find my bf% 24 and skeletal muscles 37% i cant understand which is true and why it differs.
i am trying now to shift my routine to be (bench and biceps - Back and triceps - shoulders and legs ) i don't know if that will make difference.
my main target is to decrease bf% to 15%.
please help me
Answer Mohamed,
I am not sure what the scale is that you are using to measure body fat. I wouldn't worry about those scales as they are terribly un-reliable and don't give a consistent reading. A lot can throw off their reading, especially hydration at the time of using the scale.
I'd just take your objective measurements once a week. Take body weight, girth measurements (3in above the knee, 6in above the knee, hips at the largest protrusion, waist at the belt line, abs at belly button, biceps) and take a progress picture (in a bathing suit from the front, back and both sides). That will give you a much better idea of your progress.
