A. Unfortunately, after considerable weight loss and body-fat reduction, the skin can remain loose. This is because the skin is extremely elastic and is capable of stretching to accommodate every possible body shape and size. This elasticity comes at a price. After many years of being stretched to a certain point, the skin is not necessarily able to shrink-wrap to a new, thinner shape.

Building more muscle is one way to fill out some of the sag. Since you have been faithfully performing the same routine for quite some time, you are ready — in fact overdue — for a change in that routine. In order to accomplish this, I would suggest performing new weight-lifting and strength-training routines for the next six weeks. Yes, this means learning some new stuff, but this is your best shot at filling out some of those uncomfortably saggy places.

To strength-train properly, give attention to all of your major muscle groups. This means learning some exercises for the chest, back, shoulders, thighs, hamstrings, calves, arms and the core muscles of the abdominals/lower back/gluteus. The best thing you can do for yourself is hire a personal trainer or other exercise specialist to help you design such a program. A long-term relationship and financial commitment is not necessary; three to five sessions should be plenty to get you going.

Since you have been performing high-repetition exercises with very low (or no) weight, be prepared for this to be the first thing that you change. Gradually increase your weights from 3 pounds to whatever weight you can handle for 12 to 15 repetitions. This will obviously mean a rather dramatic increase in how much you lift. Therefore, for the first week or two, perform no more than one set per exercise, just to get your body used to the change. After that, add more sets to the exercises performed.

The most common misconception among women is that lifting heavy weights will make you look like Arnold in drag. While strength training will result in increased muscle mass, women do not have the testosterone necessary to create that sort of bulk. So do not fear lifting heavier weights.

Your best option for proper equipment and professional guidance is a local fitness facility, community recreation center or YMCA. You can also work out at home; it will just mean a little shopping. First, pick up books on weight training for women. Some recommended titles are: “Strong Women, Strong Bones Updated” by Miriam E. Nelson (Perigee Trade, 2006, $13.95), and “Total Strength Training for Women” by Amazin Lethi (Thunder Bay Press, spiral bound, 2004, $19.98).

Next you will need pairs of dumbbells in assorted weights, including 5, 8, 10 and 12 pounds to start. These can be found for decent prices at stores like Target.

After six to eight weeks of performing your new routine, go back to the personal trainer for re-evaluation. The human body adapts quickly; in order to get change, we have to keep changing as well.

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