Q: For the past eight months I've been jogging on the treadmill three-four times a week for 30 minutes and weight training two times a week and have seen no results. I have not lost a pound. What am I doing wrong?

- Sabrina J.

A: Congratulations on making the commitment and sticking with an exercise program. It's all good. Even though you may not see it, your body is thanking you in ways other than weight loss.

It sounds to me that you have one or possibly two of the following three problems:

• Low-intensity cardio and weight training.

• Eating too little.

• Eating too much.

Cardio training

Many people exercise regularly, but the question you must ask yourself is how effective is your exercise routine.

You must give yourself quantifiable goals. You must develop goals and quantify them with numbers. For example, under weight loss you must put a number, let's say 20 pounds, and figure out how long it will take you to take off 20 pounds in a safe and healthy manner. Through strength training, your goal may be to be able to perform 10-20 push-ups consecutively, for example .

Otherwise you are just wishing for results as opposed to goal-setting, planning and tracking your success. A wish requires no action on your part, but a plan does.

Also, remember that the body adjusts to your routine. Perhaps it is time to increase the speed or length of time on the treadmill or to increase the intensity of your weight-training program. Try adding a third day of weight training, doing either a high-weight, low-rep routine or interval training.

Calories too low

Many people mistakenly keep their calories too low in an effort to accelerate weight loss. Semi-starvation diets and low-calorie diets increase the body's stress levels, increase cortisol levels and virtually shut down the metabolism. A sluggish or shut-down metabolism will not burn stored energy (fat). Decreasing calories too much makes the body hold onto fat while simultaneously burning your precious muscle.

Eating too much

I suppose most people will fall into this category. Many people wrongly think that if they exercise that gives them the license to eat whatever they want. This is not true. Exercise or not, if you consume more calories than you burn each day you will gain weight. Where you gain the weight is based on your genetics.

On the other hand, if you create a caloric deficit by taking in slightly fewer calories each day you will lose weight. To further illustrate, the average woman jogging on the treadmill for 30 minutes will burn between 150-200 calories. Two hundred calories is the equivalent to eating one slice of toast with one pat of butter.

Without a doubt, we can always eat more calories than we lose when we work out. If weight loss is one of your goals, then you'll need to pay close attention to your workout as well as your caloric intake.

No fat-low carb follies

Q: I eat a no-fat and low-carbohydrate plan and still I appear to be gaining weight. Why?

- Joan L.

A: First of all, dump all of those no-fat, low-fat, no-carb, low-carb diet fads. In the long run, they do not work and in the end, could do more harm than good.

Get back to the basics with fruits, vegetables, whole grains and lean protein. There's just no substitute for good-quality foods.

When it comes to weight loss, it's always a case of calories in, vs. calories out. If you want results, you need to be aware of what works. I recommend keeping a detailed food diary. You'll be surprised at how many calories you really are taking in. If you mind your meals, you're sure to see results.

Body fat is too high?

Q: I recently lost 60 pounds and now weigh 130 pounds. Now that I've lost the weight I thought this was a good time to start working with a trainer. I'm very frustrated, however, because the trainer said my body fat was very high at 40 percent. He said a body fat percentage of 21-24 percent is considered "fit." How is this possible? Is he right?

- Tina A.

A: Most people using commercial weight loss programs lose weight very rapidly. Losing weight rapidly is rarely beneficial because rapid weight loss decreases your metabolism, increases the body's stress hormones, decreases your strength, and cannibalizes your muscle.

When it comes to body fat analysis, your trainer is both right and wrong. According to the American Council on Exercise, a body fat of 21-24 percent is considered "fit" for women, but ACE also states that up to 30 percent is acceptable.

No question, you need to lower your body fat. Take your time and follow your trainer's counsel. *