Q: I am six feet tall with a body composition of around 20% weighing 205 pounds.If I weight train and end up at 215 pounds with a 12% body fat compositon will I be slower on the court when I pay badminton because of the extra muscle weight or will I be quicker because I'm carrying 16.4 pounds less fat than before?

A: If you actually gain weight as the result of weight training it is possible you'll become slower even though you have much more muscle and less fat than before. If you are concerned with keeping your speed and agility I would advise adjusting your diet to lower calories so you don't gain new weight or even lose some. Remember: weight training does not make you gain weight! In fact it only makes you burn more calories and more fat and makes you lose weight. But it will also make you hungry and if you don't control what and how much you eat it's easy to overeat and end up gaining weight. So with some control over your diet you can zero in on exactly the body composition and body weight you want. Make sure to check out my Nutrition article if you are not clear on what and how to eat.