Its January again—are you still trying to lose weight? If you are, that could be your sticking point–you are trying to lose weight. Try a different approach this year–try to burn fat, lose inches and shrink your body. I think you will like the results.

A program based on “weight loss only” has a major flaw–your body fat will still be high. And, its the body fat that poses a danger to your health. And, when you don’t build muscle mass and burn fat, the weight gain will come back eventually. I have seen it happen to people again and again. Companies continue to rake in the bucks selling fad diets and quick weight loss programs. Don’t buy them. Start transforming your body for good this time!

Catherine Ebeling and Mike Geary are co-authors of Fat-Burning Kitchen, which shows you how to totally revamp your kitchen and pantry.

Regular strength training builds muscle mass, burns fat and helps you to increase range of movement, strengthen bones, tendons, ligaments, improve your ability to do everyday activities, improve health, help prevent accidents, injuries, and sickness. “Weight loss only” programs won’t give you these benefits. And, you must continue to build muscle mass or you will lose muscle mass (atrophy because of inactivity).

Do you want to tone and shape your muscle fibers and minimize the fatty marbling that’s found in flabby, weak muscles? Do regular strength training. You will not only increase muscle mass and overall body tone, but your metabolic rate will improve.

Women who exercise on a regular basis with both strength training and cardio exercise are able to perform more work without tiring and are less likely to sustain fractures resulting from osteoporotic conditions. This also helps you slow down the aging process. A healthy, lean body gives you the best chance to live a longer, quality life. So, stop trying to lose weight and start transforming your body!

Numerous studies indicate that muscle mass may decline by 20% to 40% between age 20 and age 65. So, it is critical to continue a regular strength training program throughout your life.

Okay, what have you been eating lately? Don’t starve yourself trying to lose weight. If you are going to strength train and have it be effective, you must eat enough to feed your muscles.

Eat right and often. Eating small meals every 3-4 hours will keep your metabolism humming and will keep your body from shifting to “starvation mode” (storing fat).

If you have some bad eating habits, don’t try to change them all in 2-3 days. You may have had bad eating habits most of your life. Don’t set yourself up for failure by thinking all your bad eating habits will be gone in 2-3 days. You will be more successful by taking steps such as severely limiting fast foods and sugars. These two steps will slash tons of calories and make you healthier. Meanwhile, replace these foods with the whole, healthy foods on your meal plan. The substitution method works.

You physically depend on your body to work, live an active life and exercise regularly. And, its been proven that you won’t be mentally sharp if you take in unhealthy food.

Get the nutrition you need from food. Don’t depend on supplements to significantly build your body up, burn body fat or lose weight! It won’t work long-term.

Write down what you eat and compare it to your meal plan until you get good at knowing what, how much and when to eat.

Get lasting weight loss by not trying to “just lose weight.”

Mark Dilworth, BA, PES
Your Fitness University