Our expert says:
I think that there are a couple of things that one needs to consider in a training programme when you are at the ideal weight and already exercising. For someone who has a lot of weight to lose, it's pretty basic - any exercise helps and the volume or amount is the key. For people like yourself, it's the intensity and the type that are vital. With regards to intensity, it's hard to make suggestions, not knowing what your current programme looks like, but I have seen many people fail in their training because they either train too hard and burnout or because they don't go hard enough. If you increased the training intensity slightly, you should see progress. The other big change will probably come from adding weight training and that's been recommended to you by Sandy. I would take most of that advice - go with high reps (15 or so) and use a relatively light weight. Just be careful about training to fatigue though. i don't think that you should aim to be absolutely exhausted by the time you do the last repetition. That will cause injury in someone who is not trained and used to the exercise.
As for the measurement of body fat, the bigger issue here is measurement - I don't believe that there is a very good way to measure this value accurately AND cheaply. The cheap methods tend to be quite inaccurate and not repeatable. You could measure yourself on 4 days and get 4 very different values, unless an exceptionall qualified tester was doing the measurement. So my opinion is to leave body fat alone as a measurement, and rather focus on getting fitter and stronger and feeling better. If that happens, you will lose fat at the same time, without the hassle of measurement.
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