I just started working out at a GYM I'm a 57 year old male I'm 5,6 , 220 lbs right of the bat I'm doing 1- 11/2 hrs of cardio I use a mach that looks like a bike BUT you use your ARMS instead of your leggs I'm doing 15 Min 2 times , I'm using the tread mill 20 min 2 times I' also MAY use the step mach 10 min . 3-4 time a week .

Plus I another 1-1/2 hrs of mostly upper body building .

So may question is how do you know how much MUSCLE are you ganing Vs How much FAT
You are lossing?


Thank you
Pat

Best way to judge that is go by the tape measure. Losing fat will slim you down. Your waist in particular will be smaller, also hips, neck and a few other places that tend to accumulate fat. If you are gaining muscle, biceps and maybe thighs should be getting slightly bigger. It's faster to lose fat than to gain muscle.

Personally, I think you need to spend your time a little differently. Upper body weights work is fine, but the big three are squat, deadlift and bench press. If you are not squatting and deadlifting, you are losing the opportunity to burn a lot of calories while gaining a lot of strength.

Do cardio that involves as many muscles as possible. Again, while using your arms only can tire you out, it's not going to burn calories (and fat) the way something like a treadmill, cross trainer or rowing machine will.

Ideally, alternative fast (sprint level) cardio with slower recovery. If you can, jumping rope for a minute followed by treadmill will speed fat loss and improve your CV health.