Exercises Pertaining To Weight Loss

When it comes to weight loss, not all exercises are created equal. In order to achieve your weight-loss goals, you should focus on the exercises that burn the most calories and those that boost your overall strength and fitness. Because the faster you get fit, the more motivated you will be to continue exercising and see the results.

Running

According to "The Complete Guide to Running," running is one of the single best weight-loss exercises. Not only does it burn calories fast, but it is also simple, almost anyone can do it, and you can start a running regimen no matter what your current weight or fitness level. "The Complete Guide to Running" recommends starting out with walking and jogging, and building up to continuous running. Once you are fit enough to run steadily, the key to weight loss is to keep pushing yourself. The further and the faster you run, the more fat you burn.

Swimming

Swimming is a great way to stay in shape during bad weather. It provides both cardio and resistance training to help you tone and lose weight fast. Military.com recommends mixing fast and slow swimming. It also suggests using the kickboard in each session to challenge your body and keep your metabolism high.

Rowing

Because it works both your upper and lower body, rowing is an excellent weight-loss exercise. "Practical Sports Nutrition" notes that in a study, Australian rowers lost between 6 and 8 percent of body weight during a competitive season --- and that they lost mostly fat, not lean muscle. You don't have to compete to benefit from rowing, however, as a 30-minute stationary rowing session burns about 330 calories, according to MayoClinic.com.

Weight-Lifting

If you like lifting weights, the good news is you can lose weight and build muscle without doing any additional cardio. According to "Lean and Hard: The Body You've Always Wanted," a Louisiana State University study followed 20 subjects with different fitness levels; the study showed that in six weeks of high-intensity interval weight training, they lost on average 6 lbs. of fat, gained lean muscle, improved their cardiovascular efficiency by 30 percent and decreased their resting heart rate. The key to getting these kind of results is working your muscles to the maximum capacity and ensuring you have the balanced nutrition to feed muscle growth.

Circuits

You can get fast results with circuit training because it combines strength training and cardio. According to "Hardcore Circuit Training for Men," it can help you lose weight, build muscle, get fit and avoid boredom. You can do circuits with almost any type of resistance equipment, including your own body weight, which makes them perfect if you have a hectic schedule, travel a lot or simply don't like going to the gym. The key is to move quickly between exercises and keep your heart rate high for maximum calorie burn.