thanks guys....i dont know calories and stuff like that honestly how to explain my body is to say i look like an average middle linebacker at the higschool level...i am strong but just am the type of person who is never happy with results and always wants more....i used to run about 5 days a week for 30-40 mins then i tuned that down and stopped doing cardio but i felt fat again...so im thinking about doing cardio 4-5 days a week for just ten mintues but at a high intensity?
well there is your problem. if you don't know calories then you also don't know your macros. the
most important part of bulking, cutting, recomp, or breaking through a plateau is
diet diet diet. If youre losing size quickly while cutting youre probably either not eating enough calories or not eating enough protein. You need to figure out your BMR (basal metabolism rate), i.e. how many calories you burn in a day. Next step is to construct a diet with that many calories and containing the correct ratio of protein:carbs:fat. This varies depending on who you talk to and what your goals are. To cut,
slowly decrease your calories till you start to see weight loss. Don't increase below that point too much or you start to see muscle loss.
Do a search here on HIIT and/or interval training. You may already know the process, but I've broken a plateau, dropping 4% bf, down to 15.24 after only a five weeks of HIIT, yet lost no weight. I ate well and continued my weight routine. I can feel and see more muscle without the fat to hide definition. Being female might make a difference, I'm not sure.
Next after diet is training. I started my fourth week of a cut today and I've been doing HIIT with rather impressive results so far. I'm actually up in weight about a pound but I can see my abs better. Keeper knows her stuff when it comes to HIIT so pick her brain (I'm sure she won't mind).
Lastly, after diet and training is supplements. Supplements that decrease the rate of catabolism include: l-glutamine, casein protein, lean xtreme, BCAAs, and creatine. These will assist you in holding onto your mass while cutting but remember the majority is diet, followed by training. These supplements give you a little extra assistance but are not needed.