How many times have you weighed yourself only to see that unforgivable high number. Then you decide it's time to diet and exercise and you wonder when, if ever, will that number be smaller? 

What most people don't understand is that muscle is more dense than fat. Which means that 1 pound of muscle is significantly smaller than 1 pound of fat. So, if you are small framed and you weigh a certain "high" amount, it doesn't necessarily mean you're fat, it can actually mean you're lean! 

Fat is stored energy. It is composed of fats that you have eaten but have not used as energy, as well as carbohydrates that haven't been used either and turned into triglycerides. Fat can be burned through a proper diet and regular exercise. What happens is if you eat less of the "bad" fat and exercise regularly, the energy you've consumed will be used up first and then your body will start to take the "stored" energy so that you can continue your physical activity. 

A general rule of thumb is that after 25 minutes of a cardio workout is when your body starts to burn the "stored" energy, or fat. So, if you've had a 40-45 minute cardio workout, you've burned fat for approximately 15-20 minutes. However, this highly depends on how much fats and carbs you've consumed that day and if it was good or bad. 

Strength training also helps to burn fat. Muscle takes a lot of energy to build. The main source of energy muscles use is glucose which is found in carbohydrates. When women are strength training or toning they use up all the glucose from the carbohydrates they've eaten, and then the muscles start to use energy from the stored fat. However, a good source of protein in the diet is also needed so that muscle can be built stronger. This process causes the fat to burn. Essentially, the more muscle you build, the more fat you burn, and the more lean you become! 

NOTE: A good source of protein in the diet does not mean that women who strength train will become bulky or have thick muscles.  To achieve those results require a strict, high-protein diet.  A balanced diet with a good source of protein and regular exercise should allow women to see more definition in their muscles.