Question: My thighs and buttocks are too large, but I don't exercise much because I am afraid of bulk. I need to see improvements fast or I will quit. I weigh 155 and want to be at 125. I like sweets, coffee and snacks, have bad knees and used to smoke. I am a difficult person to help. Any suggestions?

Answer: I don't think you are a difficult person. I do, however, think you need to focus on what it is you are trying to accomplish. If you have a goal of losing 30 pounds yet you don't exercise and do munch on sweets and snacks, you will continue riding the diet merry-go-round.

It is fine to have a goal, but if your habits don't support that goal, you will be sadly disappointed. Start with a more attainable goal. At this point, the focus should not be on the 30 pounds or the thighs but on building a consistent routine of exercise and good eating habits.

If you expect to have smaller thighs and buttocks without exercise you again will be disappointed because you must exercise to utilize excess fat and calories.

You only will add bulk to those areas if you do heavy weightlifting/work loads with your legs at intense levels. To avoid adding bulk, use moderate weight, lots of repetitions (in the 15-30 rep range) and consistent cardiovascular work.

Saying that you will quit if you don't see fast results is the mind-set that many fitness infomercials appeal to. Anyone who gets quality, lasting results does it with patience, discipline, hard work and planning. Go to your nearest fitness facility, and ask to speak with their top trainer.

Bite the bullet and ask the trainer for a couple of sessions and an exercise and nutritional plan that will take your knees into consideration and slowly but surely get you on track for success. By having a professional, comprehensive, results-oriented program designed specifically for your needs, you will be surprised at the results.

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