80% comes from the proper diet and the rest from weight training and cardio

have you been on some bodybuilding forums?
Some good helpful one alot of girls there can help you with a diet plan

Depends if you want to go natural or not. The vast majority of women in competition use supplements to help with rapid weight loss and tone their body. Drugs such as clenbuterol, an eca stack, synthroid/cytomel, and steroid compounds such as winstrol, anavar, and trenbolone. These things are what really changes your body drastically to give you that typical fitness model look, but if used incorrectly can be harmful. Is it worth it? That's for you to decide.

To train for a fitness compo, there are a few basic things you need to follow:
- cardio twice a day (morning and evening)
- eat properly, lots of protein
- sleep a solid 8 hours per night
- proper fluids and vitamins
- weight training, one muscle group per day, heavy weight / low reps

give me your stats, and if you want some proper coaching and guidance feel free to pm me. Getting in shape for fitness is not as tough as it looks, you just have to understand the science behind it.

Good luck,
justin

I am 5'2, 125lbs . I'm about 17%body fat
i eat about 140grams of protein. Not very much carbs maybe 40 grams and 30 grams of fat.

I doing 4.5 hours of cardio a week and 3 days of weight training(full body)
i have cut back on my carbs because i'm not losing the body fat
i am not drinking enough water right now though. Maybe 3-4 litres a day
how much cardio should I be doing morning and night?

What supplements work? I have been told that none of them work. I have tried cla and it made my body fat go up

christine