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What update are you talking about?
If you are trying to update the apps, it could be around 10-15MB each, if are you trying to update your phone then it will be around 600-800MB, although, there had been small updates of few MB, you should use PCC or Bridge to update your phone
Bridge (for Mac)
Alternatives on How to backup Xperias
http://talk.sonymobile.com/thread/36355