good stuff on the video, I guess she is not a supporter of the cheat day;)

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

for a look at the difference between a cardio queen at 117 and a powerlifter at 142.

Oh, I realized I have not added this one:
http://www.mybodygallery.com/
My Body Gallery is where you can look at women who post their pics with their height and weight.
Sometimes it's a good reminder that a certain weight looks very different on different women. It might also help you to see whether your goal weight is realistic.

I just saw this great link about why it's so hard to replace fat with muscle, i.e. losing fat while gaining muscle:
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

I also thought this was interesting-we all know that it's easier to get back in shape once you have been in shape, but I didn't realize it was "before after" scam for supplements:
A second situation where this phenomenon occurs readily (fat lose with muscle gain) is folks returning from a layoff. Folks who are previously lean and muscular but who get out of shape (whether deliberately or not) often find that they get back into shape much faster than they did initially: they seem to magically replace fat with muscle. In fact, with the advent of before/after transformation pictures for supplements, this has become a growth industry: people who are already in great shape will deliberately get out of great shape so that they can quickly reattain their previous shape in a short period. Apparently there is huge money in selling such before/after pictures to help move supplements.

wazert, I think you are talking about HIIT, which is still recommended for fat burning.

something to think about:
"The Reverse Taper Diet " :

The Theory of Fat Availability:
•There is a set amount of fat that can be released from a fat cell.
•The more fat you have, the more fat can be used as a fuel when dieting.
•The less fat you have, the less fat can be used as a fuel when dieting.
•Towards the end of a transformation, when body fat is extremely low you
may not have enough fat to handle a large caloric deficit anymore.

At the extreme low end, when your body fat cannot ‘keep up’ with the energy deficit
you've imposed on your body, the energy MUST come from SOMEWHERE. This is
when you are at risk of losing lean body mass during dieting (commonly referred to
as ‘starvation mode’). This happens at extremely low levels of body fat, under 6% in
men and 12% in women [Friedl K.E. J Appl Phsiol, 1994].

The leaner you get the less your body has to draw from and then you have to up your calories. There is no such thing as starvation mode for women over 12% body fat or men over 6% body fat.