Am I doing it wrong, right, or in the middle
Jayco141
Posts: 221 Member
Just need a little help. I am 52 and I go to the gym about 5 times a week. I do about 25 - 30 minutes of cardio and about 25-35 minutes of lifting weights. I like to be done in an hour or so. Is this not enough? Too much? I guess everyone is different but end goal is to get under 200lbs. I am 15lbs away
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losing weight is about your calorie deficit. are you hitting your calorie goal? weighing all your food?2
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I'm sure you're aware that loss is driven by CICO and so your gym time is only a factor in that it changes your CO.
So, if you're currently losing at a rate you like and your currently happy with your gym regime I'd say "if it aint broke, don't try to fix it".
If your loss is slower than you would like or non-existent then the primary place to look is in your food logging.
Something that I feel is relevant for us older trainees is that our recovery is not as good as it was when we were younger and so, my own personal opinion is that the 6 times a week type routines that I see younger trainees doing is not suitable for me (or possibly you either).1 -
Just need a little help. I am 52 and I go to the gym about 5 times a week. I do about 25 - 30 minutes of cardio and about 25-35 minutes of lifting weights. I like to be done in an hour or so. Is this not enough? Too much? I guess everyone is different but end goal is to get under 200lbs. I am 15lbs away
If you are eating in a deficit, you are moving toward your weight loss goal. Continuing to lift weights progressively (add reps and/or sets and/or weight) will help you retain and eventually build muscle given proper nutrition. That helps with your overall body composition. You might consider following an established program if you're not already doing so. And then cardio helps your heart/lungs. Looks good to me.0 -
I am definitely in a deficit, though peaks and valleys of weight loss are frequent. Goal is 2200 cals per day and I am usually after exercise at least 500 cals under.2
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Make or break for weight loss is in the kitchen. If your logging is tight, calories burned is accurate, and you are really coming in 500 calories under your goal daily, you'll lose. But your energy and performance may suffer at some point if you carry too high of a deficit. Weight loss may be temporarily masked by water retention from muscle repair.1
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Just need a little help. I am 52 and I go to the gym about 5 times a week. I do about 25 - 30 minutes of cardio and about 25-35 minutes of lifting weights. I like to be done in an hour or so. Is this not enough? Too much? I guess everyone is different but end goal is to get under 200lbs. I am 15lbs away
How do you feel about your results?
Unsatisfied= wrong
Satisfied= right/ in the middle
Losing too fast, feeling weak, unsteady, too much work, tired and/or sore=wrong.1 -
Somewhat satisfied, I do feel too tired for the gym at times. I have a tendency to worry so much about calories I sometimes avoid them in fear of weight gain.0
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Gym wise, it sounds like you're in the right place - if you were to make any change I would say have a deload week every now and then.
Deaload week - same number of work outs, same basic pattern of cardio and lifts but for cardio drop the speed or resistance and for the weights aim of about 60% of your current working weight. The reduction in calories burnt is minor but the mental break can be immense.
Calories wise, worrying about the input is not going to do you any favours but there is little practical advice I can give you on that one.0 -
Have not seen the de-load week approach before, I can see how that would be a nice break without losing too much0
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If you are feeling tired eat back some of the 500 you are leaving on the table. A good workout with good results needs fuelling.
The other effect of underfueling is that daily activity plummets. As daily activity burns way more calories than an hour of exercise it is not worth sacrificing regular activity for 1hr of gym.
Life is better when you are well fuelled (even in a deficit).
Are you following a structured weight lifting routine?
If not you may want to chose from one of these-
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Cheers, h.0 -
Somewhat satisfied, I do feel too tired for the gym at times.
i'm 52 and a woman, been cycle commuting for years but only started lifting 3 years ago. i'm also just trying to eat sensibly rather than counting anything and idek what my calories are every day. and i have rheumatoid arthritis, at least on paper.
so my mileage might be different from yours, but fwiw: doing both lifing AND cardio 5 days a week gets me a little dragged down. i combined stronglifts with bike commutes to begin with, so i was lifting 3 days and riding 5. the rest days in between made quite a difference for me.
currently i'm doing wendler 5/3/1 which is 4 'smaller' strength workouts, and biking to work on 3 days a week. i can't tell you how that's working really, since life has been a little chaotic for a few months. but, yeah. the rest days are great.
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