Q: I have been working out for just under six months, and although I have noticed some pretty good definition almost all over, I have seemed to remain the same size. Does it just mean that i've toned and haven't lost much fat, or maybe that I've replaced some of the fat mass with muscle? I do look a little better but my measurements haven't changed much.

A: Yup, what happened to you is very typical for beginners: you lost some fat and replaced it with some muscle so overall your weight or measurements don't change much but you have better definition and muscle tone. This is especially common for people who do not significantly change their diets, but simply start working out.

Unfortunately this early progress slows down with time and pretty much comes to a stop after awhile. So to continue making significant progress you would be best advised to choose your goal: lose fat or build muscle? Then you'd structure your diet program accordingly and follow it closely for best results. I suggest you fill out the Fitness Guide with the goal of your choice (lose fat or buil muscle), adapt the program it recommends to your specific needs food-wise and exercise-wise, and follow it.