Am I Doing Enough?

fuzilojak

My background... I uses to be extremely active before my weight gain. I cycled 35-40 miles, 6-7 days a week and did weight training for 1.5-2 hrs a day, 5 days a week. I gain muscle fairly quickly which is something I don't want to do at this stage of my weight loss. One of the things that got me into trouble as far as gaining weight was I ate a lot of calories due to how active I was. I was hit by a car while on a rid and stopped cycling and lifting pretty much over night but didn't stop the high caloric intake.

I've lost about 68lbs on the scale and have another 140 - 160lbs to lose. At the moment I'm going to the gym 3-4 days a week. 2 days consist of 30mins on the tread mill and 45mins to an hour on the weight machines doing upper body. The other day or two consist of 25mins on the stationary bike with the same amount of time on the machines doing lower body. I'm doing light weights, 3 sets of 15 reps.

I'm of course older now and trying to give myself more time for recovery but I guess I'm wondering if I'm doing enough for weight loss/toning/endurance? Should I still do something on my off days?

SezxyStef

enough for ????

if it's for weight loss you don't need exercise for that just a calorie deficet.

If you are doing it for health and fitness that is very subjective. Sounds like lots to me but is it enough for you? I take at least 1 full day off...or try...sometimes a small walk on the weekends on my off days.

As for gaining muscle yah...no worries you have to be in a surplus for that and if you continue with your deficet you wont gain muscle.

SillyTree

If it were me;
1) I would use more compound movements instead of machines
2) I would lower my rep range and do 6X5, 5X6, 4X8, 3X10… something like that.
3) After that, I would keep the 3-4 days a week for now, and focus on eating correctly and recovery.

Even without those changes, I think you're heading in the right direction!
Remember, in a world full of hares, the tortoise always wins the race.

fuzilojak

enough for ????

if it's for weight loss you don't need exercise for that just a calorie deficet.

If you are doing it for health and fitness that is very subjective. Sounds like lots to me but is it enough for you? I take at least 1 full day off...or try...sometimes a small walk on the weekends on my off days.

As for gaining muscle yah...no worries you have to be in a surplus for that and if you continue with your deficet you wont gain muscle.

weight loss / toning / endurance.

I'm eating between 1,500-1,700 a day. As far as my gains in the gym, I'm slowly increasing my weights (when the resistance doesn't seem enough) so I'm guessing there is some muscle gain.

fuzilojak

If it were me;
1) I would use more compound movements instead of machines
2) I would lower my rep range and do 6X5, 5X6, 4X8, 3X10… something like that.
3) After that, I would keep the 3-4 days a week for now, and focus on eating correctly and recovery.

Even without those changes, I think you're heading in the right direction!
Remember, in a world full of hares, the tortoise always wins the race.

I started out with machines just to get back in the swing of things but was planning on moving back to free weights. As far as the reps/sets, would that be good for toning and endurance?

As far as eating, my caloric intake is between 1,500-1,700. I've cut way back on carbs, hardly eat any red meat or refined sugars. I also cut out soft drinks about two months ago (including diet). I try get most of my calories during breakfast and lunch and then a light dinner.

It's funny you say that about the tortoise. I was asking this question since I when I was active I was hare so I'm trying to learn how to be a tortoise.

Hornsby

enough for ????

if it's for weight loss you don't need exercise for that just a calorie deficet.

If you are doing it for health and fitness that is very subjective. Sounds like lots to me but is it enough for you? I take at least 1 full day off...or try...sometimes a small walk on the weekends on my off days.

As for gaining muscle yah...no worries you have to be in a surplus for that and if you continue with your deficet you wont gain muscle.

weight loss / toning / endurance.

I'm eating between 1,500-1,700 a day. As far as my gains in the gym, I'm slowly increasing my weights (when the resistance doesn't seem enough) so I'm guessing there is some muscle gain.

Probably not since you are eating at a deficit most likely. You can get stronger without increasing mass. That is most likely what is happening.

jstout365

enough for ????

if it's for weight loss you don't need exercise for that just a calorie deficet.

If you are doing it for health and fitness that is very subjective. Sounds like lots to me but is it enough for you? I take at least 1 full day off...or try...sometimes a small walk on the weekends on my off days.

As for gaining muscle yah...no worries you have to be in a surplus for that and if you continue with your deficet you wont gain muscle.

weight loss / toning / endurance.

I'm eating between 1,500-1,700 a day. As far as my gains in the gym, I'm slowly increasing my weights (when the resistance doesn't seem enough) so I'm guessing there is some muscle gain.

Probably not since you are eating at a deficit most likely. You can get stronger without increasing mass. That is most likely what is happening.

^^Yep. Strength gains are related to neuromuscular adaptions more than gains in mass. An increase in strength does not need to be accompanied by mass gains. I've been able to increase my PRs on all my lifts without increasing total muscle mass. The only way to judge gains in lean mass is to determine BF% then calculate LBM. Watch to see how things change in relation to weight.

fuzilojak

Thanks for help, guys.