Is this possible? I am frustrated at the number of people I see who post at being at my weight/height (or shorter) and wearing much smaller sizes than I wear. I would be fine if I dropped a few more pounds, but it isn't a goal, per se. I would, however, like to lose 1 more pant size and reduce my body fat.

So, I believe that exercise is key. I have committed to getting some form of exercise 5-6x/week. My schedule only allows for 30-45 minute sessions and I do not have time for a gym, so I am limited to running (outside or treadmill), strength training, and exercise DVDs.

Any suggestions on the best combination for continuing to improve my overall appearance & health? More cardio? More strength training? Interval training?

How about diet? How does that play into things? I'm still working on figuring out the optimal balance for maintenance, but maybe I need to reduce my fat intake even further (I typically consume 20-30% of my calories from fat) or go back to limiting carbs to 100g or less a day?

I completely welcome your ideas & experience. I feel like I'm probably doing some good things, but I don't really have a plan in place to reach this new goal.

Thanks!
Cheryl

Body composition is what you are talking about. The only way to change that is to build muscle and burn fat. You do that through a proper diet and exercise. I'd highly recommend reading the book The New Rules of Lifting for women.

I also recommend reading through this site:
http://www.stumptuous.com/

i see people here and they say they weight 50-75lbs more than me but their pants size is 2-3 sizes smaller than mine ...go figure

I have seen the same! I was amazed how that works. It's about body shape though. For me I still have a lot of excess around my mind section but weight wise I am where I need to be. Sucketh lol

I think it has to do with body composition, but also with where people shop, what kind of clothes they wear (elastic? spandex?) and how they wear them (tight? loose?).

I agree that weight training can change your body. Note the recent thread on planks -- I think planks have made a huge difference in my midsection.

Also, by avoiding foods that make me bloat (alcohol, crappy carbs, too much diet soda, sodium), I feel slimmer and pants fit better, and thus I am comfortable in a smaller size.

hey you should look at the thread for the jillian michaels 30 day shred, 30 days and you do 20 minute routines with a warm up and cool down, i hear the dvds cheap in the US (i downloaded it on the net) it will work you hard and i think youll see differences in you body, all you need is weights 3-5 pounds (i actually only use 1.5lb so use whatever suits you can get them in a lot of discount stores) (your supposed to have a mat too but i just use a towel) and theres tons of support on the 30 day shred accountability thread which should help push you through

http://www.3fatchicks.com/forum/fitn...ty-thread.html

body composition is a HUGE factor. HUGE. cannot be underestimated.
body recom is entirely possible, without shedding "scale" weight. But you are going to have to focus on strength training. That will be your focus, and you have to be willing to lift hard/heavy. That doesnt mean stop cardio however.
Using myself as an example. I am 5'4, and at anywhere from 135 to 145 (seriously, that big of a range....currently im at the higher end). However i am less than 20% fat (ranging from 15-19). At 5 4 and 140, i am *almost* considered "overweight". However, i wear a comfortable size 4 in pants/dresses (sometimes 2's) and smalls/ x-smalls in EVERYTHING. Other women with my height/weight are hitting the size 8ish/10ish range.
Does the number on the scale bug me? Some days-- ill admitt i get down about it (when im having fat days). But as is emphasized over and over again, the scale is just ONE indication (and not necessarily a great one) of health and fitness.
You need muscle to burn fat/calories. Once you get some decent muscle, you need to cut (be in a deficit) to shed any excess fat, and a whole new body will emerge!!! If you are very new to real, focused strength training, it is possible to build muscle and shed fat at the same time.
Good luck

Thank you for all of the replies! I do think that more emphasis on strength training & being diligent with eating nutritious, healthy food will help.

Is there a way for me to (somewhat) accurately meausre my body fat % at home? That would be a great measuing stick as I move forward.

I second this!

I started weight training a few weeks ago, and this week is my first week of doing New Rules of Lifting for Women. My body is shaping nicely since incorporating free weights into my routine.

It looks tough, but if I can do it, you can do it.

I second this! I used to be one of the women complaining because other women my height/weight were wearing 2-3 sizes SMALLER than I but now I'm starting to notice women my height/weight are wearing sizes larger than I. I highlighted the bold above to give you an idea. I too have seen women 5'4" weighing 140 pounds in an 8/10. I am wearing a 10/12 at 170 pounds! I will not wear them if I have a muffin top, so they are not too tight. The 10's are at stores like Gap and Target where they run a little large.

I have been known to drop an entire dress size with a one pound loss on the scale. Currently I'm in the middle of a month and a half long stall and in that time have lost 1.5 inches off my waist and have slipped comfortably into that size 10 range. It's absolutely insane.

It's about weight lifting, I believe. I lift three days a week and I change it up often. I lift lighter weights with a lot of reps. Usually I do 20 reps across 3 or even 4 sets. My muscles tell me when they're done. Lifting 10-15 pounds may feel pretty good through the first set, but after the fourth set, my muscles fatigue and start to say . That's the point I like to get to when I lift.

I focus on the major muscle groups: legs (don't forget calves), abs/core, back, shoulders/chest, biceps/tricpes.

Thank you for your post!!! I've struggled with how much more weight I want to lose, because I'm after body composition(realized this just yesterday). I looked at the book on Amazon and all the posts by others here. I WILL be ordering this weekend!

A few years ago I had the time and money for a gym and a trainer. I ended up at 170lbs, 24%body fat @ 5'9" tall. I was a comfortable size 10! But earlier this year I hit that number on the scale again, but my clothes didn't fit the same way. Reading the original posters issues time wise and doing it at home, I'm in the same boat.

So Thank You! This thread has just given me a spark I haven't had in a while. That I CAN do it at home and get the results that I want!

Quite possibly 170 or just a smidge below is my goal. But I'm going to change my focus to BF%.

But with the tanking economy and a new job, I don't have the time or the $$. So I'm doing it at home as well. Already I have 3, 5, 8, 10 pound free weights with on 15lb kettlebell. It's a start.