i go to the gym and i train weights for about 30 min 4x per week and i do cardio spin bike 6x per week 1 hour per session am i doing enough
Only you know your body when you started working out. Now compare that to where you are now , are you good with the changes? Do you see where more work could profit you or you perception of your self. In the end others see you , yes. But in the end it's you that has to be ok with you !!
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are you sore? Dont time your weightlifting, count your weightlifting.
do you feel sore? are you seeing improve? (ex. you can lift more?)
If not increase the intensity of your workouts.
Sorry to tell you this, but is probably the food then.
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