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 I’ve decided to lose weight for basketball in order to improve my speed, quickness, and such, but I have several questions. I’m currently weight lifting, and I work my major muscle groups once a week on three separate days. Monday, I do chest, shoulders, and triceps. Wednesday, I do biceps, back, and forearms. Friday, I do legs and abs. I don’t lift the rest of the days, but I still play many sports and am actively running and such on nearly everyday. My question is that since I’m still lifting and using my muscles, I shouldn’t get weaker if I decide to lose weight, right? I mean, the muscle is being used, so that doesn’t get burned up as fuel, right? I’m at a critical point where I’m actually get stronger but I also want to shed fat, so I don’t want to be losing muscle mass. If this isn’t enough, what can I do to keep my muscle mass and just shed fat? I mean, is working the muscle groups once a week enough to prevent them from being burned as fuel? Currently, I plan to lose weight by eating 3 times a day of healthy food, with dinner at 6-7 pm, then, exercise till dark, and not eat anything for the rest of the night. So essentially, after I exercise, I’ll be somewhat hungry afterwards, but by not eating, that’s when the fat gets burned. So, with this, this program should allow me to lose weight, as in just fat, right? If this program won’t work to the point where ill be ending up burning fat, what differently do I need to do? How can I lose weight (fat) without losing muscle mass? Do you have any idea of a schedule I should follow instead? Is working the muscle groups once a week enough to prevent them from being burned as fuel? Thanks for all your help!!!
Answer Hey Joe,
Sounds excellent! I am not a huge fan of bodypart training like you have listed, but it is better than doing nothing, and initially when you are starting out, just doing something can be beneficial.
To answer the question regarding strength. Strength is a product of neuromuscular efficiency. If you train to be strong and powerful, you will get strong and powerful. This is especially true when starting out in weightlifting as intial gains are made via neuromuscular enhancement. I wouldn't worry about the dieting affecting strength at all right now since you are just starting out. It may become an issue when (or if) you ever get to un-godly low body fat levels, but right out off the bat it shouldn't be a problem. In fact, if you aren't getting stronger and putting weight on the bar, you probably need to re-evaluate your training program.
It sounds like you have the right idea with the 3-meals a day, as keeping things simple and basic is very helpful. People try and often complicate this stuff way to much. I'd go with what you have and just monitor progress - weigh yourself once a week, take measurements once a week, take progress pictures once a week.
As far as losing 'only' fat, that wont happen. You will lose some fat and some muscle - just like when you are trying to gain muscle, you will gain some fat. The goal is to minimize the muscle loss when dieting(or minimize the fat gain when trying to bulk up) and this is where monitoring your progress will come into play to help you know if you are moving in the right direction or not.
