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Add some weights to your ab exercises.

Looking for abs? You'll find them in the kitchen.
Focusing on core training is great for overall strength, but exercise will not give you abs. It is solely a function of diet. You'll see abs when...

Yes.

Do a full HIIT session when you do HIIT. There's no need to do a few cycles of it and then 20 minutes of SS cardio.

I think it should be noted that cardio is for caloric expenditure. Weights are for you muscles. You're not going to build muscle doing cardio.
CARDIO = Spending energy
WEIGHTS = Muscle

Thermos won't help you keep muscle. Interestingly enough, they don't really help with fat loss that much either. It is possible to keep 100% of your muscle mass (or pretty damn close) by lifting...

Quite possibly. I know if I'm up, I have chubby cheeks.

Those spinning classes are overkill. But you've got it right, high carbs when you're training (heavy... right?), lower carbs when you're off or doing light cardio. Medium days can be a lighter weight...

No I think that would be a bit much. You have to think of HIIT as a leg workout. Would you do 3 more leg workouts in any given week? Of course not. I think 1 session would be just fine, 2 if you have...

Exactly what I would have said. :)

Nuts are great, but as a side note, they should be considered a fat source, not a protein source.

Nuh-uh.
Don't bother with a heart-rate monitor. The 'fat burning zone' is BS. A period. I tell this to everyone - you need to be incorporating HIIT! As far as SS/interval cardio sessions go, just...

From what I understand, you should see improvement within days. You can eventually get your lung/heart capacity to that of a nonsmoker.
Oh and... quit smoking NOW!

I wouldn't even bother with the supplements. You're going to lose muscle on a PSMF - period. There's just no way around it. The idea is to keep it to a minimum while losing bodyfat. If you're that...

If you continue to lift heavy and eat adequate protein, you shouldn't lose one little bit of strength.

There is definetly no consensus on the amount of cardio necessary to see results. Those of us in the more intelligent camp know that you need to do the LEAST amount of cardio to see results. Cardio...

Creatine is fine during a cut. Although I wouldn't recommend it for women, simply because it tends to really make us bloat. Not fun when you're cutting, and can be a psychological setback.

One word only - DIET! Abs = diet.

Hi jgirl :a4:
I think just about everyone here has gone through the same thing at one point or another (I know I have). It's mind over matter - you do have control over yourself. I think you should...

You need to do some more research, but don't feel stupid. Everyone started as a beginner.
As far as toning up - not possible. You build muscle or you don't. If you need to lose fat, you'll have to...