Quick Weight Loss - work out tips that get results quickly

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So you've been crunching, StairMastering and sweating your way to a better body and a fitter you. But are you the most from your workout? Sometimes even small changes can double the intensity of your exercise program and add a new challenge. Read on for some of the best workout tips for quick weight loss:

• Are you incorporating all of the four major workouts? This includes cardio, strength training, core exercises and stretching. While a combination of cardio and muscle building works best for quick weight loss, it's still necessary to increase flexibility and core strength to increase toning and decrease injury.

• The manner in which you weight train dictates how your muscles develop; a low weight lifted more frequently (increased repetitions) results in leaner muscles while heavier weights lifted less frequently (fewer reps) bulks up muscle fibers. Women shouldn't be afraid to lift weights; it's difficult to bulk up unless you're really trying to.

• Make sure you're still challenging yourself! Because your body acclimates to regular exercise, you must incorporate new activity and intensity. Change your routine every four to six weeks.

• You may be exercising regularly but how intense is your workout? Increasing your heart rate is the No. 1 way to quick weight loss; strap on a heart rate monitor or try the 'talk test' (where you are huffing and puffing yet still able to maintain conversation) to make sure you're exerting yourself.

• When weight training, put as much effort into the downswing as you do into lifting; count to four as you lift and then count to three as you lower. Your abs work harder as you lift and your muscles will benefit from lowering the weight in a controlled manner.

• Running is one of the best forms of cardio exercise for rapid weight loss. It blasts calories by using the major muscle groups in your legs, core and shoulders, and increases heart rate and oxygen flow. Maximize calorie burn by bending your elbows 90 degrees and pumping your arms in a controlled manner; you'll tone your arms as well as increase speed.

• Get unstable; if your body feels off-center, it will engage the core muscles twice as hard to maintain balance. Stand on a Bosu ball or plank (or even on one leg) while you weight train. Perform your crunches and push-ups on a stability ball or hold onto a medicine ball while you lunge and squat.

• Record your workouts and set goals for yourself; use a small notebook to write down how much weight you are lifting and the number of reps. Record how far and how fast you run.

• Sign up and train for a 5K, 10K, half-marathon or even the granddaddy of them all, a 26.2 mile marathon run. Do it for charity; a number of national organizations run to raise money and promote awareness. How about a swim or a bike race; maybe kayaking or rowing? Combine a few and try a tri-athlon. It's easy to find competitions for all interests and skill levels.

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