Am I doing this right?

[Nekurahn]

I started a new program about 4 weeks ago and I've been getting some good results. Factoring in muscle mass gained and fat loss, I've lost roughly 20 pounds so far. I hit the gym Wednesdays, Fridays and Sundays, all for about 5 hours a pop. I start with 30min of ellipse machine (name?), then 30min of threadmill, then 30min of biking. Then I have 2h~2h15 of weight training, followed by another 90min of cardio (same pattern as start, but readjusted intensity to stay in weight-loss frenquencies.) I eat three meals a day, avoid restaurants like the plague, and I've started eating more veggies and fruits.

I'm currently 20, turning 21 tomorrow. At 17, I weighed 330~pounds. I slowly lost weight over the years after I started watching what I ate a little more. I was 215 pounds 4 weeks ago, before starting the above routine, and I am now 195 pounds with a crapload more muscle mass

Everyone I know keeps telling me I'm crazy for spending so much time at the gym, but they just say that because it looks excessive, which it kinda does. (I have alot of free time, is all.) I thought I'd talk about it on the net, see if anyone has constructive comments on how I'm going about this.

Thanks!

 

[Steve]

5 hours at a time at the gym!

You are insane. And I would say incorrect as well.

There is no need to spend so much time exercising. You are overdoing it for sure. If you think you need that much exercise in order to lose weight, that means your nutrition is WAY off.

Put it this way, I am at a healthy weight. Some would say I have a good physique. All of my vitals check out perfectly clean. I spend 5 hours in the gym too.

PER WEEK!!!!!

Weight training is counter-productive after an hour. And all that cardio gives me nightmares! Plus, you should never do cardio before weight training.

Sorry to be so intense and to the point, but I think I really needed to stress the fact that you are over-doing it hardcore.

With the right nutrition laid out (which, btw, is the most important variable in weight loss), 2-3 sessions of weight training per week (proper program of course), plus a handful of cardio sessions per week (30-60 minutes tops of steady state or 15ish minutes of HIIT), there is no reason you shouldn't lose weight.

 

[Nekurahn]

Thanks for the input. I have a few questions about your post.

Why is it not good to do cardio before weight training? I've been to 3 gyms over the last 5 years and all the trainers who helped me build my programs when I got started always gave me cardio first. Were they wrong?

Why is it counter-productive to do weight training for more than an hour? I've been able to progress in all my exercises so far, so what kind of problems am I looking at by doing it for 2 hours?

As far as food goes, I saw a nutritionist before starting, and I already had it okay before starting. I'm not doing this much exercise because that's what I think I need to lose weight; I just happen to have that much free time. I used to be an MMORPG addict, so all the time I spend at the gym doesn't feel like much compared to the 50~60 hours I used to put in there weekly.

Thanks!

 

[Steve]

Thanks for the input. I have a few questions about your post.

Why is it not good to do cardio before weight training? I've been to 3 gyms over the last 5 years and all the trainers who helped me build my programs when I got started always gave me cardio first. Were they wrong?

Why is it counter-productive to do weight training for more than an hour? I've been able to progress in all my exercises so far, so what kind of problems am I looking at by doing it for 2 hours?

As far as food goes, I saw a nutritionist before starting, and I already had it okay before starting. I'm not doing this much exercise because that's what I think I need to lose weight; I just happen to have that much free time. I used to be an MMORPG addict, so all the time I spend at the gym doesn't feel like much compared to the 50~60 hours I used to put in there weekly.

Thanks!

Did your trainers have you lifting weights for this long a period each session too?

Yes, your "trainers" are boobs.

And FYI, you can make progress following any routine. Does that mean you are doing things optimally and more importantly, safely?

Hint: The answer is NO.

Don't do cardio before weight training. Why?

It is all about energy utilization. Doing cardio before you weight train depletes the energy stores that are required to lift with enough intensity to cause an impact great enough to lead to OPTIMAL results.

Especially if you are dieting. If you are dieting, that means you are in an energy deficit. Energy deficits lead to tissue loss. Of course we want to maximize fat loss and minimize muscle loss. This being the case, you want to get in to the gym and lift an intensely as possible to trigger the biochemical signals of muscle maintenance. Don't short change your ability to lift intensely by doing cardio first.

Why not so much weight training per session?

Have you ever heard of over-training? It is a very real phenomena.

And there is a point of diminishing returns for both weight training and cardio.

It's great that you like exercise so much, but I highly suggest revamping your routine.

 

[Nekurahn]

It is all about energy utilization. Doing cardio before you weight train depletes the energy stores that are required to lift with enough intensity to cause an impact great enough to lead to OPTIMAL results.

I do weight loss (lower frequencies) cardio and strengh (high frequencies) weight training. Does that make a difference, considering the energy doesn't come from the same place?

Especially if you are dieting. If you are dieting, that means you are in an energy deficit. Energy deficits lead to tissue loss. Of course we want to maximize fat loss and minimize muscle loss.

I forgot to mention, I'm not dieting. I just eat well.

Have you ever heard of over-training? It is a very real phenomena.

Over two hours, I work muscles all over the body, and not just ei: arms for two hours on one day and then legs for two hours on the other day. Does that make a difference?