Weightlifting & Exercise/workout plan


Hello there,

My goal is to lose 20 pounds over the course of 3-4 months for basketball purposes. I am 24 5'8" 183 lbs.My goal is to be leaner and faster. I wanted to plan my workout to where I lift Mon, Weds, and Friday with basketball/drills and on Tuesday and Thursday I would swim and play basketball. I was focusing on doing High Intensity Interval Training (HIIT) for my weight lifting. In terms of dieting I want to eat every 3 hours. My girlfriend cooks our meals all portioned and healthy with snacks in between throughout the weekdays. Would that be enough of a workout regiment or too little? Thank you for your help.

Thanks for your question, A.J.

When goals are as specific and time-based as yours, the ONLY way to answer if a workout/nutrition plan is effective is to put it to the test. The key is to recognize the important constants and variables and progressively manipulate them. This way, if something doesn't produce the results you want, you can systematically focus on a different variable.

For example, 3x/week basketball/drills, 2x/week swimming/playing hoops, eating every 3 hours are your basic constants.

Your variables 'could' include the duration of training, the types/amount of food you eat, etc.

Is training MORE the answer? Or maybe training HARDER? What about training FASTER?

Endless possibilities, really. But by starting with a PLAN as you seem to have, you're definitely on the right track. Now it's up to you to work that plan. If you go more than a couple weeks without seeing meaningful progress, don't throw out the entire plan... just start a basic troubleshooting process. (first question I'd ask: how well did you stick to the plan?)

Hope that helps... good luck!  

Weightlifting & Exercise

All Answers

Answers by Expert:

Ask Experts


Joe Stankowski


Fitness for People Who Hate Exercise; Weight loss and maintenance (aka: Waist Management); Sport/Exercise Nutrition Strategies; Powerlifting; Advanced Training Program Design; Home-based exercise


When people ask "what do you do?", I often reply, "I'm in the fitness business". Once I was asked if that means I fix treadmills. While I actually have adjusted a few treadmills for my personal training clients, I suppose it would be more accurate to say that I'm more of a practitioner/educator/presenter/writer/coach than a "repairman". I've been called many things (some not suitable for print!) including the "MacGuyver of the Fitness Industry" because of the way I'm able to recognize whatever resources we have available (however limited they may be) and find a way to make 'em work for your fitness goals.

ACE Certified News - American Fitness - CN8 - Delaware News Journal - Delaware Today - Experience Life - Fitness Truth Radio - Fox17 (WXMI, Grand Rapids, MI) - Health Fitness Broadcast - IDEA Personal Trainer - IDEA Fitness Journal - Living.Well - MealPlans101 - Menís Fitness - MensLifeToday.com - Muscle & Fitness Hers - Physique Smart - Post Weekend (UK) - Sly - Strength Radio - WHYY-TV - Womenís Health - Wood Radio 1300 - World Talk Radio - Visions Today

ACE-cpt, NASM-cpt, Precision Nutrition Level 1 and Level 2 "SuperCoach"

Awards and Honors
IDEA Master Fitness Trainer; advisory board member for Menís Fitness magazine; Official Fitness Trainer for Miss Delaware USA 2003/2004; Top-10 Fitness Coach of 2016 on Lessons.com

Past/Present Clients
1000+ people including actors, models, soccer moms (and dads), high school athletes, doctors, nurses, business owners and retirees... and just about everyone in between!

©2017 About.com. All rights reserved.