By Dave Patania
Personal trainer

Question: I have lost 13 pounds since January but can't seem to lose any more weight. I want to be fit for the summer. What else can I do?

Answer: You can take your results to the next level by following these 3 simple steps:

• Get your body fat measured by a fitness professional. It should cost around $5-$30 for a quick assessmentat a reputable facility Getting your body fat measured every 2-8 weeks is a great way to chart your progress and help you determine what is working and what's not.

You should still weigh yourself, but knowing your body fat versus lean muscle mass is the more accurate way to go. This is because many people weigh themselves, see that they lost 10 pounds and then start rejoicing.But many people don't know what percentage of that weight loss is lean muscle mass or body fat.

If you don't know these percentages, it is hard to know exactly what eating and exercise format is optimum for your long-term, personal success. Chart your workouts and eating. to help identify trends and their relation to your weight.

• With consistent charting, you can make necessary changes to your workouts. For example, if you are at a plateau, you may need to start doing higher-intensity or longer cardiovascular work to burn more calories and fat. If you are lifting, maybe you need to add more weight, more repetitions or take fewer rests in between exercises to kick up the intensity. The variation will force your body to adjust to new movements or intensities.

• Your charting will also help you make adjustments to your eating format. If you write down your daily meals, I am positive that you will find things you can do more consistently and better to reach your goals.

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Contact personal trainer Dave Patania by e-mail at davpatania@aol.com