Being overweight is one of the major causes of many health problems and disorders. Much of our weight problems can be attributed to our lifestyle. Junk food, lack of physical activity or sedentary lifestyle are the prime reasons behind excess fat accumulation in our bodies.Many people want to lose weight quickly but what is the best exercise to burn calories?

I think the best exercise to lose weight is the one that not only fulfills the requirements of sustained aerobic activity, but – and this is crucial – is something that you will enjoy. Enjoyment of an exercise will ultimately determine whether you decide to do it regularly, so this has to be factored into the ‘best exercise’ criteria. If you truly don’t enjoy running, and can’t picture yourself doing it regularly in the long-term, then it’s not ‘best’ for you, and you’re better off doing a different type of aerobic exercise that will still yield great results.

Although there are literally thousands of different resistance exercises you can do with various types of equipment, the best exercise to do is a basic one using free weights. These include ‘press’ exercises (like the military press and bench press); squats (sometimes called the ‘king of exercises’ because of muscle growth potential of these exercises); lunges (with a barbell or dumbbells); and rows (includes the deadlift, high-pull, and the bent-over row).

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Walking and running are perhaps the two most basic and leading forms of human movement. Every able bodied human can walk and run and learned to do so without any formalized training. Compare this to other activities, such as biking, swimming or swinging a golf club, which require more training in order to perform those movements correctly. This is one of the main reasons that walking and running are two of the best ways to get in shape and improve your overall health.

The following is a simple formula to help you work out your net calorie burn when walking and running.

Running

Multiply your bodyweight in pounds by 0.63 to find your calorie burn per mile. So for example if you weigh 160 pounds, multiply 160 by 0.63 to give the answer 100.8, which means that you will burn 100.8 extra calories per mile.

Walking

Multiply your bodyweight in pounds by 0.30 to find your calorie burn per mile. So for example if you weigh 160 pounds, multiply 160 by 0.30 to give the answer 48, which means that you will burn 48 extra calories per mile.

If you want to increase your pace even more, learn how to race-walk. The unusual gait enables you to walk at speeds in excess of 5 miles per hour, building shapely muscle (especially your butt and legs), resulting in you burning more calories even when resting.

Many people, including cardiologists, say you burn the same number of calories running a distance as you do walking it; the only difference is the runner would do it in less time than the walker.

Runner’s World report differently. They say according to tests carried out by them, running is harder and burns more calories than walking for speeds less than 12-minutes per mile. But at 5 miles per hour and faster, walking burns more calories than running. The reason for this is probably because walking at very fast speeds forces your body to move in an inefficient and unnatural way, boosting your heart rate, oxygen consumption and calorie burn.

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How many calories should I eat a day?may be  the question most asked today.

The answer is in the fact that 3500 calories equals about one pound of fat. To lose one pound a week you need to cut back on 500 calories a day. Another option is to exercise. These two paths work together so if you cut back on 500 calories a day and exercise and burn 500 calories a day you will lose about 2 pounds per week. This is why people look for a program to help them. A program helps people find easy ways to cut back on calories and to do effective exercise that burn calories fast.

A person should never go below 1200 calories a day because it is just too unhealthy for your body. How many calories should I eat to lose weight? Is a very good question because it means that you’re willing to watch what you eat. Once you start watching what you eat you will notice that there are many calories that you really just don’t need in your body when you are trying to lose weight.

Calculate you calorie deficit per day as follows:
Daily calorie deficit = pounds you want to lose x 3,500 calories / number of days you want to diet
Example: 10 pounds x 3,500 / 35 days (5 weeks) = 1,000 calories = daily calorie deficit

The key to losing weight and keeping it off is to eat healthy and exercise. If you exercise you will burn more calories. You can replace these burned calories with additional food (or don’t reduce your calorie intake as much). Just remember to follow the food pyramid and eat healthy. When your body gets the nutrients it needs to function properly, your metabolism stays at its peak and you can burn more fat.

You must eat certain types of calories in a variety of different patterns each day. Done correctly, this approach “shocks” your metabolism so it never has a chance to adapt. It speed up in order to try and keep up with the constant changes, and this causes you to burn most of the calories you consume.

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