No article could be more appropriate at this time, especially for me. The last time we checked my fat-loss status on August 28, 2004, I had lost a total of 22.3 pounds of fat and had gained a total of 12.3 pounds of muscle. When I measured my body fat with skin-fold calipers on October 30, 2004, I was in exactly the same position.

As you can see from my progress chart, I gained a little fat and struggled to lose it. This is because during the last few months, I have moved to a new home and moved my mother nearby. Moving two households and the various home improvement projects that are associated with them cut deeply into my cardio time. I was able to maintain my weight training for the most part, though.

Both cardio and weight training are very important to reducing body fat; however, increasing muscle mass is the most efficient way to accomplish it. Muscle burns fat 24-hours a day, while a cardio workout only burns calories for the duration of the exercise. Keep this in mind as you work to achieve optimum health and fitness.

When you have reached a plateau with your fat loss, as I have on several occasions, ensure that you have not taken your eyes off of your goal. Aristotle said, "We are what we repeatedly do. Excellence, then, is not an act, but a habit." Look at your daily, weekly, monthly, and long-term goals often to remind yourself where you are going. Make excellence a habit.

Henry Ward Beecher said, "One's best success comes after his greatest disappointments." Don't be discouraged by a setback. A setback just gives you another data point. Henry Ford stated, "Failure is the opportunity to begin again more intelligently." Reevaluate your goals and start over if necessary.

If the overall trend is forward, then keep up the good work. I try to take Willis Reed's advice: "Go for the moon. If you don't get it, you'll still be heading for a star." Keeping your eyes on the prize will keep you moving in the right direction.

I missed my goal of having only 13% body fat by October 23, 2004. I had 15.6% body fat instead; however, I am not discouraged because I know that life just got in the way temporarily. My overall trend for fat loss is still going in the right direction and I've got a few tricks up my sleeve to break this temporary plateau.

I know that in my case, I had limited cardio workouts for several weeks at a time. I simply needed to add more cardio sessions throughout the week again. If you are already exercising aerobically about five times per week, increase the duration of your workouts. There is a point of diminishing return, however. If you try to exceed 6 days a week with 50 minutes per session, you will likely reach another plateau. The body adapts quickly to overtraining.

You may also increase the intensity of your cardio workouts. Your target heart rate range is between 60 and 80% of your maximum heart rate (MHR). Calculate your MHR by subtracting your age from 220. Multiply this number by 0.60 to get your minimum target heart rate and by 0.80 to get your maximum target heart rate. Exercise at your maximum heart rate if you've already tried increasing the frequency and duration of your cardio. Give new exercises a try as well.

A plateau often occurs when your body has gone into starvation mode. Severely restricting calories will cause your body to hold on to fat and burn muscle for fuel. The thyroid hormone that regulates your Basil Metabolic Rate (BMR)--calculated last issue--is decreased, which lowers your metabolism and makes it more difficult to lose body fat. The body's starvation mechanism also increases your appetite and cravings in order to force you to eat. Your energy level will also drop. Avoid this response at all costs!

As mentioned in the last issue, do not restrict your calories less than 80% of your maintenance calories. My maintenance calories were calculated to be 2882 kcal. Cutting that by 20% gives my fat-loss daily calories to be about 2306 kcal. I must not drop below that or my body will receive a starvation signal.

After several days at the fat-loss calories, the body will again receive the starvation signal. That is why I recommend eating your maintenance calories every fourth day or so. This will suppress the starvation mechanism and give your body fuel to burn, giving it a boost in metabolism.

Never, never, never go hungry or skip a meal. If you have not eaten after four hours, the body kicks into starvation mode yet again. Ensure that each meal is close to your optimum ratio of starches, protein, and fat. Muscle needs protein at every meal, so try to sustain your muscle mass by having a healthy protein every three to four hours.

Of course, the quality of your food can also be a factor in reaching a fat-loss plateau. I teach the optimum lifestyle of vegan nutrition. I highly recommend eating five to six meals per day of a whole-food, vegetarian diet, preferably over 70% raw. Eat modest portions, knowing that your next meal will be in about three hours. I recommend soy, legumes, nuts, and seeds for protein and whole-grain starches, potatoes, and sweet potatoes for carbohydrates.

Be flexible with your plan and make course corrections when needed. Always keep your eyes on the prize and work hard. Joe Girard said, "The important thing is to dare to dream big, then take action to make it come true." Never give up!

We will discuss more on these issues in the coming months. In the meantime, keep treating your body as God's temple and we will become healthier together. May God bless our efforts!

Read the Ask the Nutritionist column to learn more about how God intended us to eat. Also, check out the archived articles from the Article of the Month. Check out my recipe page, too!

Kenneth E. Loy, Jr., CN