Want to improve body comp - advice?
I'm 31, female, 5'8, and weigh about 140 lbs. I'm not in terrible shape, but I'm about 23% bf and I'd like to be 19-20%.
I've tried every woe, and only an extreme calorie deficit has any effect on my body. A small deficit does sweet F-A for fat loss, but has a huge impact on my energy, sleep, mood etc. I currently eat 2-3K cals a day, don't neglect any macros, and feel great, so I don't want to fuck with that.
I've been consistently inconsistent with exercise (apart from Yoga, which is a different kettle of fish) but it was largely due to a health problem which looks like it's improving, so I'm stepping up my game and hoping that this might help me.
My regime is a bit ADD, cos' I just do what I have the energy for on any day, but I'd love your opinions on it.
I have a sedentary job, so the cycling is just me getting from A to B. I try to move around a lot during the day. My "kettle bell" is a home made weight... basically a bag of potatoes and a few bottles of wine in a bin that has a picture of Spiderman on it :p
I know I need to lift so I'm hoping to progress from weight lifting classes to proper lifting in a few weeks. I also know that running isn't popular here, but I really love it, and I don't do chronic cardio... so is it okay? I want to keep the sprints in 2-3 times a week. I usually run to failure. Other than that, what would you tweak?
Also, should I try cutting after I build some more muscle? I can do a short, severe cut, but not a chronic restriction.
It's only been three weeks, and I'm surprised at how much firmer I feel. i've taken progress pics already, and there's a difference. Just want to make sure I'm making the most of my effort ;) I can post pics if that would help.