Hi! I’ve been training a few times a week and have noticed my legs are growing which is awesome. I am very top heavy so mixing Muay Thai classes and lifting has helped my stamina and energy levels tremendously.

Current program I’m following

Tuesday - leg day (medium-heavy) 1-2hrs Wednesday - Muay Thai 1hr upper body lifting (45m) (medium) Thursday - Muay Thai lower body (medium) (45m) Saturday - legs (heavy) (1-2hrs)

I focused more on building my legs to help balance how top heavy I am. Most of my excess weight is in my upper body / back / belly. I know I can’t spot reduce but would love to add in some more cardio.

I would like to take the cardio / fat loss side of my journey more seriously for the next 2-3 months without a drastic cut in calories - I try not to track calories for every meal but I will track my protein sources. With pcos, and my current lifestyle choices I am someone who lose fat slowly but I gain muscle relatively easily which is helpful.

I know we can’t spot reduce but I am open to suggestions on how to structure cardio as a noob or tips on how I can start to lose fat via cardio. I learned eating higher protein is beneficial overall and that’s helped with the muscle building aspect of things.

If anyone can suggest what they’ve done or if there’s a program or workout pattern you follow at the gym or outside please let me know! I have adhd and pcos btw - what’s helped is habit stacking so if you’d like to share how you’ve stacked cardio into your routine, duration and how many times a week, I would appreciate it so much!