We are all looking for exercises to lose weight quickly and give us the results we desire.

In the past, have you become discouraged or frustrated because you are not reaching your goals? Have you tried new workouts with little success?

Well, losing those pounds and getting physically fit does not have to be complicated. It really comes down to knowing your body and understanding the different types of exercises and their benefits, so you can get the most out of your workout routines.

Basically, there are two categories of exercises: aerobic or cardiovascular, and resistance or weight training, and although they work best together, each of these play their own role in fitness and weight loss. Aerobic exercises use a lot of calories and burn fat fast during the time you are working out; whereas, building muscle will actually increase your overall metabolism, even at rest. The more muscle mass you have, the more improvement there will be to your resting metabolic rate.

Understanding the advantages of each type of exercise and incorporating both cardiovascular and strength training into your workout program will help you achieve the best possible results.

Cardiovascular Exercises:

Since cardiovascular workouts burn a lot of energy and fat, they are one of the best ways to lose weight quickly. The word 'aerobic' means "with oxygen" and refers to the fact that your body uses the oxygen you breath in during exercising to breakdown food and generate the energy needed to move your muscles. During the first 15 minutes of your workout, your body exhausts blood sugar levels and then begins burning fat stores as a source of energy. Once you have passed the 15 minutes warm-up period, you should increase the intensity of your exercising to achieve maximum fat burning benefits.

The best cardiovascular or aerobic workouts are those that involve compound movements, or exercises that work more than one muscle group such as running, swimming, tennis, or even dancing. If you really want to lose weight quickly, interval training is the most effective. Intermingling bursts of high intensity within a steady-state aerobic workout will kick your metabolism up a notch and burn significantly more calories and fat.

Your fitness regime should include a minimum 30 minute cardiovascular workout 2-3 times per week. And, remember to keep the intensity up, but do not overdo it. Choose a duration where you can work as hard as possible without going past the point of fatigue, as this can cause injury. Increase your workout about 10% per week as your body is ready.

Weight Training:

The stronger and bigger your muscles are, the more calories you will burn, even at rest. In fact, increased muscle mass can actually increase your metabolism 15% for up to 40 hours following a workout. For maximum weight loss, you should work the entire body and vary your program to include such things as dumbbell exercises, bench workouts, resistance bands, pushups, and uphill or stair running. Your strength training sessions should be no longer than 45 minutes, but for the best results, pay attention to proper form and determine the number of repetitions based on the goals you wish to achieve. Remember, you must work muscles hard for growth. The more muscle mass you have, the more calories you will burn and the more weight you will lose.

Knowing Your Body Type:

Although the best weight loss programs are a mixture of fat burning aerobics with muscle building resistance training, determining the duration and intensity levels will depend on your body type as well as your current level of fitness.

If you have ever started a workout program with a friend, you have probably noticed that not every exercise works the same for everyone. What gains amazing results for one person may not be as successful for another.

The key is knowing your body type so you can do what works best for you. Set your own personal plans and goals, and find the program or specific exercises that give you the results you are looking for, and then stick to it!

Understanding the benefits of both cardiovascular workouts and weight training will help you choose exercises to lose weight quickly and reach your health and fitness goals. Find a balance that works right for you and begin enjoying the body you have always dreamed about.