please be gentle lol

There are an inordinate number of people at my gym that do 4 bicep curl variations wearing flip flops 6 days a week (I know because I am there and I see them).

But they look happy, so we let them go on.

yes and no...depends on their food, rest, recovery and programming fluctuations

is a sauna good for me after work out once a week or not ?

i train 3 times a week full body work out
and the gym has a sauna i can use for free so thought about using it on mondays
is this a good thing or not

drink plenty of water and stay hydrated. certainly do not spend extreme amounts of time in there.

i used it today for the first time after work out took a litre of water with me in there and did 10 mins then 5 mins cool off in shower then 10 mins then cool off did that for about 30 --40 mins

ok still working hard at it
still 3 x a week full body work out
with 3 x a week cardio
normally i do 20 mins 4000 metre rowing machine
20 mins Exercise bike level 10 and 8 intervals
15 mins elervated fast walk on treadmill

is this enough cardio ?
should i be doing it more than 3 x a week ?

Cardio should be about 20-45 minutes. Beyond that you are likely to start burning lean mass rather than fatty tissue. I would advise switching your machines by day. Maybe doing Treadmill 30 min one day, bike another, rowing another. It is best if you can avoid any "rest" during your cardio.

thanks again will try that

im feeling and seeing a diferance in muscle i think lol
but no change in fat loss yet i dont think
i havnt lost on the scales but i no muscle weighs heavier than fat but will stick at it
only been 2 months so far at the gym and can feel and see changes slowly on the muscle side like i say
so good for moral i spose
when should i take some more pics ?
dont want to be disapointed by them

Some people do it monthly. 4-6 weeks or so