You've been learning about ways to get the most out of your workouts, such as changing your routine periodically, increasing or decreasing reps, sets or pace. When it comes to getting a smaller waistline many myths and misconceptions still exist. To help separate fact from fiction, here are some important guidelines:

Spot reducing is impossible » An example here would be trying to eliminate belly fat by performing exercises designed to target the abdominal area. Resistance exercise, whether for the abdominals or any other muscle group, is for the purpose of maintaining or building muscle tissue, to help keep your body strong.

Losing body fat, and more importantly, keeping it off, requires three components: Adherence to a strength training program that includes all major muscle groups, adherence to regular cardiovascular workouts and adherence to a daily calorie-controlled eating plan.

The idea is to change your overall body composition, that is, to gradually gain muscle tissue and lose fat over time. Because this happens from head to toe and not just in one area, be patient as inches are lost. As body fat decreases and your level of fitness increases, and as your goals change, remember to adjust your diet and physical activity accordingly.

Dieting » Just as you can't spot reduce with exercise, you also cannot spot reduce by dieting. If the number of calories you consume is consistently less than the amount

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needed for daily activity, you will lose overall body fat; if equal to energy needs, you will maintain; and if they are more than you need, you will gain fat.

Know that only cutting back on the amount of food you eat but without regular exercise is never the best way to go, as you'll only end up losing calorie-burning muscle in the process, ultimately slowing down your metabolism. Body fat uses about 2 calories per pound, while muscle uses about 6 calories per pound. Far better to gradually increase activity levels while gradually reducing calorie intake.

This is not only more manageable on a day-to day-basis, but it is healthier, and makes it much easier to keep the weight off once you have reached your goal.

Don't focus too much on the scale » If you do weigh, use it as only one indicator of progress, because it reflects your total body weight and does not tell you how much body fat is being lost.

A better indicator would be to take regular measurements to keep track of inches lost. Place the tape measure around the thickest part of the waist, hips, arms and thighs and record your starting numbers. Repeat and compare once every three to four weeks.

Frequency of abdominal exercises » As with any muscle group, the amount of time between workouts is important. The higher the level of intensity, the longer the number of days between workouts. Generally, the abdominals need a day of rest between workouts, that is, if you have exercised with high enough intensity for muscle breakdown.

With proper training, the muscles are torn down just enough so that they are forced to adapt and grow even stronger. Taking a day off between workouts allows the muscles to adequately rest, recover and repair from the previous workout, enabling you to do 100 percent with each workout.

E-mail questions to marjie@ohtrainer.com.