Can anyone recommend a weight lifting/cardio schedule that would require 4-5 days (Mon - Fri) at about 45 minutes per session? I frequently travel on the weekends and during the week. Most hotels that I stay at have at the minimum a tread mill and free weights. I need a schedule that would mostly maintain the muscle I have but also build a small amount over time. Is this to far out of reach?

I used to consider myself in shape but over the last year and half and with a new sales position its hard to find time and the motivation to workout. My weight was around 238 a year ago and solid (36' waist, 16% BMI). Today I am about 242 but the muscle has been deteriorating and the firmness has gone away now my waist has increased to a 38 and I am afraid to check my BMI.

Please help if you have a workout that has worked for you. Only serious replies please! Thanks

S.J.

Hi dreammaker. It is good that you want to continue exercising when you are out of town.

If free weights are available, there are many different exercises you can do such as different presses for the arms and shoulders, bicep curls, squats, lunges, crunches (with or without a weight on the chest). There should be a lot of books available with suggested programs. If you are going to workout several days in a row, you may want to work upper body one day and lower body the next day. It is important for the muscles to rest.

Another option is the exercise bands. These are very lightweight and you can pack them in your suitcase and exercise in your room. There are books available about these also. It is an intense workout!

Happy exercising!

I also have the same question too. [removed] I plan on rejoining the gym again and I just want a set scheduel that I can use as a guide when I work out. Anyhelp will be appreciated