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Generally, to maintain your weight, the amount of calories you take in should equal the amount you burn. Hence, to lose weight we need to burn more than we take in.

Therefore, in our efforts to lose weight it’s important to do regular excercise. Equally important is the type of exercise that you do. Cardiovascular exercises help burn fat faster. This type of workout gets your heart pumping and your metabolism going.

Do fast weight loss exercises such as the following:

Jogging
Speed walking
Elliptical training 
Stair stepping
Running
Jumping
Dancing
Cycling

These exercises get your heart rate up and help burn off calories fast. Do check with your physician first before making any significant changes to your daily routine.

To find out how many calories you burn doing your favorite activities or how long you should do an activity to lose weight, check out this usefull calorie calculator. For example, if I (a 180 pound male) go running (10mph) for 15 minutes I’ll burn about 370 calories.

http://www.healthstatus.com/calculate/cbc

As you see you don’t necessarily need special equipment to do your workouts. If you do have a stationary bike or an elliptical trainer at home, use’em. Elliptical training is a full body workout, while treadmill training is primarily focused on your lower body. Note that you can burn the same number of calories in less time on an elliptical trainer than on a stationary bike.

Above all, come up with a weight loss workout program you can maintain over time.

TIP: Drink pure water after you’ve finished exercising. Check out my review of the Aquasana water filter