Saturday, April 12, 2014
What you can do in 40 minutes

By Tony Wagner Citizen Columnist

Dear Mr. Fitness:

Thanks for your column in the Key West Citizen. I enjoy learning from the questions you answer. Given that I have a family and a career with erratic hours and there are only 24 hours in a day, and I need to lose 20 pounds. That and I only have a chance to do something three times a week. I have a question I would appreciate you answering:

Will I do better to walk for 40 minutes a day, or attend an aerobics class, or would the 40 minutes be best spent lifting weights to build muscle?

Thank you. I look forward to reading your response.

-- DM

Dear DM:

Thanks for reading! It makes it all worthwhile. This is a good question for those challenged with the time to be able to do exercise. Try this:

One week, do all three sessions of walking for the 40 minutes. This will be a good starting point and warm-up.

The next week, go ahead and train the body with the weights three times a week. Do all three sessions by working out the entire body each session. Start by training the largest muscles first, working your way down to the smallest muscles. This would be done in this order: legs, back, chest, shoulders, triceps, biceps and lastly abs.

The third week do an aerobics class for the 40 minutes. If you are unable to do an aerobics class, revert to the first week's workout and do your 40-minute walk. Perhaps on the days that you have a bit more time, try to add an additional walk or two into the program. This additional walk could even be on the day you do your weightlifting.

I think if you remain consistent and monitor the diet you can lose the 20 pounds. By monitoring your diet, try and write down everything you eat and drink daily. Look at it and try to reduce the calories a little here, a little there. It all adds up! By trying to just eat a bit less each day, you will be amazed at how well that works.

Give it a shot and let me know if there is anything else I can do to help.

-- Mr. Fitness

Tony Wagner, a.k.a. Mr. Fitness, has more than 30 years of fitness and nutritional expertise. A fitness author and certified personal trainer, he has helped thousands of people get into and stay in shape. You can contact him at:, Facebook us, or stop by Bodyzone Fitness Center, 2740 N. Roosevelt Blvd., Key West.

More Health Stories