Need to lower bf while maintaing stamina

[Daisy_Girl]

I may have neglected to tell you, I'm a female at the beginning of my post..does that change anything, as far diet, or workout?

No, I think it was assumed you were female because you posted this on the Women's Board!

 

[skorty3]

This week, with the added carbs and creatine before games, was great. We won all of our games and seemed not to take too much effort. Feeling good in the gym, strong, however a little sore 2 days later. Added some medium cardio 3 days a week too.
Thanks for all the advice.

 

[slinky]

Diet and training is not gender specific. Only individual specific.

Therefore, you eat and train according to YOUR needs.

I would say this: think about boxers. No matter if they're beginners or veterans, they NEED to eat so that they do maintain the stamina necessary in the ring. If they were to cut out carbs, they'd end up face flat onto the canvas. Quick.

I take it you perform mostly steady state cardio. And have been doing so for awhile. I would cut what ever time you spend performing steady state down by half or even more. Begin to add HIIT to the mix.

HIIT is a real kick in the pants no matter what level of experience you have. Begin with a job/run/sprint combo or get a jump rope. The jump rope is my favorite form of HIIT and I perform "boxer rounds" (3-min of/1-min off). Now, you wouldn't right away start at 3-min rounds, but you would slowly increase your "on" time.

If you prefer to go into a gym, you can certainly perform HIIT on a stairmaster, eliptical trainer or a row machine. Begin with a "up to" 1-minute of high intensity, and follow with a 1 or 2 (depending on where your at fitness wise), minutes of low. And so on.