Looking for exercise feedback/advice

plafleur76

Ok, I started MFP back in June with just dieting. I was losing weight great, still am. Over the last few weeks I have added regular exercise. I have begun riding my bike regularly and this week I have added some strength training. Basically I am riding my bike to my local fitness center (20 minute ride at a 11-12mph pace), doing some arm and upper body strength exercises, low weights and 3-4 sets of reps in the 10-15 range, then riding back home at the same pace. I rest 15 seconds or less between my sets. Maybe 30 seconds when I am changing from one exercise to another. So I am going fast paced, I think.

I want to lose weight, not gain bulk. I want to tone. Can some people look at my exercise diary and let me know if i am on the right track to complete my goals. I have always been told low weight and high reps are done for toning, but is 3 sets 10-15 reps each time high enough?

I don't think I should do leg exercises since I am riding my bike to and from working out. My legs are toning up nicely I think just with the bike riding. Some feedback would be appreciate on my overall plan.

semperfit1823

In my opinion you are not lifting enough check out this article

http://www.askmen.com/sports/bodybuilding_250/295_weightlifting-for-fat-loss.html

If the times you had were right for your lifting sessions theres no way you are hitting everything you should. Can I get a sample of your actual lifting regimen. The more muscle you have the more calories your body burns in a day.

semperfit1823

If you can make your sample look like this it will help me determine better.

Chest/Tri's Day

30min cardio

Incline Dumbell Press 1 Warm-up Set:8-12 reps, 3 sets of 8-12 reps, 60-90 sec rest
Incline Dumbell Flyes 3 sets of 8-12reps(drop set final set) 30-60 seconds rest

Superset: 60 sec rest between sets
Dips 3 sets to failure
Dive bomb pushups 3 sets to failure

Superset: 60 sec rest between sets
Skull Crushers 1 warm-up set 8-12, 3 sets of 12-16
Close-Grip Barbell Bench Press 1 warm-up set 8-12 reps, 3 sets of 12-16reps

Resume Normal Sets:
Tricep Pushdown 3 sets of 12-16 reps, 30 seconds rest
overhead dumbell tricep extension quadruple drop set to failure

30min cardio

plafleur76

Thanks for the tips.