Water weight

Hopefully someone can help me out. I'm new to the competition scene and I'm trying to improve my dieting down process by keeping my bodyfat a certain percentage all year 'round. My first question is what is a health BF% to maintain off season. I seem to be fluctuate between 11-12%....is that too low for heavy training or can I go a little lower?

Secondly, being that my BF% is low, I understand that the female cycle becomes somewhat abnormal. But is it normal to not have menstrual cycles for a couple of months? And if so by not having a regular cycle does it contribute to water retention?

Lastly, does anyone know how flying to a competition apprx. 2 hrs. away will effect water retention.

I want to go into my next comp. ripped and I could use some help.

11-12%

For a female in general that is an unhealthy BF% to maintain. I believe it's not good for heavy training especially.

I am going to double check the safe BF% I'll get back to you.

-Chazz[sm=usa.gif]

9-12% is competition preference. Don't maintain that for a long time though. At least bring it up to 15% when in off season.

Thanks for the info. So what's your input as far as water retention and air travel?[8| Also do you have any advice on how to lose fat in the hamstring/glute area for competitions I've been doing lots of dead lifts, squats and hamstring curls to build the area up to help combat the fat...

Secondly, being that my BF% is low, I understand that the female cycle becomes somewhat abnormal. But is it normal to not have menstrual cycles for a couple of months

I've heard such.. by hardcore female athletes.. their cycles can completely stop for a lot longer then a couple of months.

There is no spot reduction. Doing ab work will make the abs stronger but it won't eliminate the fat.

If you feel you need more definition in that area, it's all about body fat percentage. There is no way to spot reduce so to speak.

Air travel and water retention. The best way to avoid water retention is to drink a lot of water. Keep things moving. Personally when I fly I feel like the air pressure changes do make a bit of a difference. But if you give yourself 12 hours before the competition, I believe any symptoms you might have would be gone. I'd keep the water intake high as to keep your body flushing water and not storing it when you are in the air.. just in case there is changes..

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

This is simply...getting leaner. Doesn't matter how many squats or deads your doing (well, it does but not in the sense you're speaking of.) You need to just give yourself more time to lean out.

ORIGINAL: ashalyn

Also do you have any advice on how to lose fat in the hamstring/glute area for competitions I've been doing lots of dead lifts, squats and hamstring curls to build the area up to help combat the fat...

www.leahwynne.com

I appreciate all of the advice. I will see how everything goes.

WOW thank god some one asked this question first now I know... ever sence I started wrestling I lost a lot of BF and my monthlys would not come on time I mean  the longest I had was wighting 3 months... and my parents where freaking out...

asking if becuse of my new atletic bod was I haveing sex...ok ok so it was more along the lines of the grandmother but...it did really suck untill one of them looked it up