Trying to reduce bf% w/o losing weight. Need advice, please.

kyuumichi

I have looked through so many topics here and various other websites that I can't see or think straight. I have a huge issue with over thinking and making things complicated when I don't have to. So I must rely on all of you wonderful people here to help me see the light. Long version: keep reading. Short version: skip to the last paragraph.

Before I get started, here is a rundown of my height/weight/age/etc:
Age: 24
Height: 5' 6"
Frame: Medium
Weight: 120lbs
BMR (according to Scooby): 1367
TDEE (again according to Scooby w/ moderate activity): 2118
BF% (Fat2Fit Military Calculator): 22.9%

My typical activities include: Walking 3-4 miles a day, running 3 times a week, and recently I started doing Insanity just for the challenge.

What I want to achieve is reducing my BF% from 22.9% (if that is even accurate) to around 20%. I want to exchange some flab for a more smooth, "toned" look.

Now I have two questions:

I don't really want to lose weight. The lowest I would want to go is 116. Anything below that and I start looking anorexic. So how do I go about losing body fat without losing a lot of weight. Is it as simple as eating my TDEE in calories (keeping proteins, carbs, and fats in mind) and doing some weight training? I have no access to a gym (none local) so I want to know if exercising at home with some basic dumbbells/resistance bands/exercise ball and body weight training would be enough to maintain and build muscle to help reduce my BF%.

My other question is, am I doing too many cardio type activies? Should I focus more on weight training? I want to keep running and walking, but I wonder if Insanity is doing more harm than good. I find I wake up very tired even with 8 hours of sleep and continue to feel tired until late in the afternoon, and my legs are constantly tired. Am I just overworking myself and burning too far into a calorie deficit?

I'm sorry if I made this too long. I am just at wits end from all the information I've been trying to take in.

Short version is: I want to lose BF% without losing weight. Would maintaining my walking (4m/day)/running (3 days/week)+ TDEE + adding some basic at home muscle building activities do the trick for me or is there something I am missing? I'm very open to suggestions. Thanks!

kdiamond

You should eat atleast at maintenance or I would recommend even a little above (to build muscle) and get on a reputable weight training program, like Starting Strength or New Rules of Lifting for Women. I would also do less cardio than you are now. Edited: you can do some of the stuff with dumbbells but I would recommend getting an olympic bar and some weight plates, you can do everything with that amount of equipment.

It will take time, aim for around 6 months.

ladyjoie

If you don't want weights, get You Are Your Own Gym - it will make you stronger and help you maintain your lean body mass, which is what's going to keep your weight stable while you lose body fat.

farsteve

In order to lose body fat without losing weight is going to involve a heavy lifting program and eating at a very slight or no deficit and keep your cardio to a minimum (you don't have to eliminate cardio, just cut down)

You want to hold on to every bit of muscle that you can and only make the fat disappear.

A "normal" diet with no weight training usually has a five pound weight loss consisting of 3 pounds of fat and 2 pounds of muscle. (These are very general numbers). Now with a heavy lifting program and a slight or no deficit (and adequate protein), you may lose 4 pounds of fat but only one (or less) pounds of muscle for every 5 pounds lost.

And I am afraid that I disagree with ladyjoie, a body weight program is not going to provide adequate stimulus to your muscles.