Ok, so starting from the top; so if anything has already been answered (as some has), then excuse that.
From what I've read you have little knowledge of how the body works, correct nutrition, or training; I suggest that you start doing some research of your own and LEARN about it!!!
It has become a struggle to get my Azz in gear and back on track, especially for cardio- I need a good swift kick in pants. Or, an example routine will help get me started and psych my motivation up.(please help!) :sad:
I was at 11% bf working toward 9-7%. My plea is, can you guys help give me an example routine to work on? Its weird, if it comes from someone else, I'll take the challenge on, but I make allowances for myself.
I've said this time and time again; you DON'T need cardio to lose fat!
As for an example training programme, why don't you look around at some; check out my log (
http://anabolicminds.com/forum/supplement-reviews-logs/112832-female-terminator-chronicles.html) or something for ideas. As long as your DIET is right and you're doing resistance training, then you'll lose the fat, PERIOD!
Another question is, I was doing fasted cardio- recently I've been eating about 2 hours prior to cardio. What is the optimum time for fat loss before cardio if not fasted cardio?
There is NO "optimum" time; doing cardio fasted or at least 2 hours after a meal is fine. Whether you eat beforehand or not is not going to make a difference; it's the INTENSITY of your cardio that will make the difference.
It sounds amazing and effective...its kinda scary, but I need to embrace the Tabata method, and just do it. Could you do it with abs? What would you use for the routine?
I like the Doc Holiday's Cardio method for mixing it up. I tend to only feel like I've gotten a workout if I run, and I dont want to get burnt out on it,which lately, I have. I need an effective change up.
The tabata method is very effective, and you can adapt it (if you look in my log, you'll see that I use this method (either running or cycling), and add efforts, increase effort duration, etc. to change it up every now and then). Although you only need to do 3 x 12 minute (4 min 'warm-up', 8 x 20 sec efforts/10 sec easy, 4 min 'cool-down') sessions a week to really notice a difference (and if you're just starting it, then 12 minutes is PLENTY!)
You can do it with abs (although, be aware that abs only need to be done TWICE A week).
Stop feeling like you haven't "gotten a workout" if you DON'T run.
My energy has been so off. I'm hoping that if I wait @ 4 hours after eating that I am still burning some fat. Somedays its hard to get to the gym on completely fasted morning cardio( 8 hours?).
Forget about this as well. You really need to do some research on the physiology behind fat loss and how the metabolism works. You can train WHEN you like and burn fat, if diet (and training) are targeted at it.
I've been trying to maintain my bf% at about 10% or under for about a year. But over the past 2 weeks, I've just been trying to get back there.
As a female this is NOT healthy, and can cause many problems if low BF% are maintained over long periods of time. It is fairly easy to do, once you know how; but there IS a reason why even competitors have an "off-season" BF% of 12-15% BF.
My diet stays in the range of about 1200-1500 cal
50-85g pro
65-100g carbs
10-20g fat
1200-1500 calories is TOO low, regardless of how low you're trying to get or maintain your BF%. Trust me, I eat well in excess of 4000 calories a day and STILL stay at <12% BF all the time!!!
And even at your maximum given energy intake, it's ONLY 920 calories. If you've been following this for long, then your body is most likely in starvation mode, and losing fat is not going to be happening for you; instead you will be most likely losing MUSCLE.
All your macros are far too low for ANYTHING: You should be having at least 120g of protein, ~100g carbohydrates, and at least 50g of fat; even doing all that only puts you at 1330 calories, and you definitely need to have MORE than that!!!!).
Your NUTRITION is the MOST IMPORTANT part of achieving ANY body goal, and if you're NOT doing it right, then you will NOT get the results that you want.
I'm pretty used to stimulants. I've taken alot of ECA'a and other stimulant supplements. I'm on Wellbutrin and a samll does of adderall, so I think it was the Yohimbe that I am going to stay away from. I wanted to good thermogenic to help give things a boost, but that sounds exactly what happened with the temperature, breathlessness and fatigue.i I'm going to get some Napalm since I had some good results with that in the past.
Don't look to supplements for fat loss. Get your DIET sorted ASAP, as that's the KEY to fat loss.
I suggest that you read post #4 in
http://anabolicminds.com/forum/female-fitness/122489-new-forum-need.html; I cover everything from diet to resistance training to cardio in this post, and you would do well to HEED it.
ok, so far I've been doing cardio in a fasted state (4+ hrs no food prior).
I dont know what it is lately, but I am waking up so flippin hungry I cant take it.I used to be able to wake up and 2hrs later workout,(all without eating) with no problem.
It's fine to do cardio in a fasted state. However, if you're going to do it fasted, then do it first thing in the morning (don't wait 2 hours to do it). Don't wait 4 hours after eating later in the day and then do it, because them you're going too LONG withOUT food; NOT good for the metabolism.
And the reason you're probably so hungry is because you're not eating enough! Your blood glucose will be low, yes, especially since you're not eating enough to keep it at a reasonable level.
I can feel that I'm holding onto body fat in the areas that women tend to- inner thighs, butt and upper hamstrings. This must be a hormonal thing that came on suddenly- maybe its also contributng to the appetite to act in a differently?
I'm sure the Napalm will help some-but is there a way to stop this hormonal onset?
I do not like it!
Females generally (but not all) carry more BF in their lower body because of their physiology. However, this is nto to say that it cannot be lost/reduced. If you are as low a BF% that you say you are, then if you're holding BF here, then chances are it's the LAST place you will lose it. It's not necessarily a hormonal thing at all, and where you primarily store your fat has NOTHING to do with your appetite.
Napalm may not help at all, since it causes water retention, which might make you feel uncomfortable (if you are already).