Question: I have been working with weights for three months and haven't seen the results I expected. Will supplement powders, bars, etc., help?

Answer: You first must master the basics of combining consistent cardiovascular exercise, weight training geared toward your goals, flexibility training and proper nutrition.

Supplementation can be a helpful addition to a foundation of consistent exercise and disciplined eating habits.

Nevertheless, many decide they want to get in shape, search for a highly recommended supplement, then expect the supplement to provide the motivation to eat better and exercise more frequently.

This leads to habits that go in circles rather than directly toward your goals.

What the best supplements are or when to take them is far less important than establishing a routine of disciplined exercise and eating that is based on your needs and schedule.

Once that is established, you can look for ways of making your personal routine more efficient and effective.

That being said, I would suggest a high quality supplement bar (that has a balance of slow-release carbohydrates, protein, unsaturated fat and fiber, but is low in sugar) for between your healthy meals, rotated with a quality protein shake (such as whey- or egg protein-based).

Also, remember that when working with weights and not having results, it's usually due to shortcomings in your eating habits, your lifting technique/poundage selection or both.

If your goal is to slim down and tone, stay away from heavy weights. You can still lift with intensity but do it with lighter weights, little to no rest between exercises and strict form.

Add high-intensity aerobic work and healthy foods to the equation and you will be on your way.

Contact certified personal trainer Dave Patania by

e-mail: davpatania@aol.com.