Resistance exercises are those that involve using your body to lift or move an opposing weight. The weight can be in the form of a machine, free weights or your own body weight.

The first two are found at your local gym and the friendly gym instructor is the best one to explain how you should use them. Of course there are also a wide variety of home gyms that you can buy. They will also come with extensive instructions on the specific use of the various exercise options.

The fous of this article is on the best Exercises To Lose Weight Quickly using your own body weight. These exercises are in many ways the best as you can do them whenever you like and wherever you like.

They are also free fo charge!

To start with there are just three areas that I recommend you work on;

1. Squats
2. Abdominals
3. Push ups

These exercises will give your core and major muscle groups a good work out, burn some calories through the actual work out AND also give you what is called the second burn. This is when your body burns more calories AFTER your workout to repair all of the very minor little tears that your muscles suffer during resistance training.

Finally you will increase your metabolism which of course is a key part of any weight loss program.

Resistance training will tone up your muscles and because of this they will require more energy to feed and maintain. Remembering that your body burns calories to create energy, this is a very good thing, and is the reason why all good weight loss programs focus some of their attention on increasing your metabolic rate.

As with all exercises it is most important to perform the actons correctly, quality is much better than quantity. This will not only give you great rewards for your efforts but also prevent injury.

Increasing your abdominal strength, otherwise known as your core strength, should be the basis of any exercise program. I have two basic excercises for you to start with.

The first one is the basic "crunch". To start this you should lie flat on your back with your knees bent and comfortably close to your backside. Your arms should be on your chest. All motions in the crunch should be slow, smooth and deliberate.

Start by pulling your belly button towards the floor (flatening the arch of your back). Then starting from your head then neck then shoulders, roll yourself towards your knees. You only want to go as far as having the mid section of your back off the floor. Then slowly roll your self back and release your tummy muscles so that the arch returns to your lower back.

Repeat this process for as many times as you can to once again set your "maximum". Then apply the 80% rule as with your Squat routine to set your workout. Once again a set of three with a one minute gap between each set.

The second exercise is to assume the posture to commence a push up. Then drop from your hands to your elbows so that your body is now nice and straight and supported by your elbows and toes if you can, or knees if you need to.

Once again hold this position for as long as possible. And then apply the 80% rule again. The same thing applies, you hold the position on three occassions with a one minute rest between holds.

I hope you have the hang of it by now. Do you maximum set, apply the 80% rule and then you got it three sets with a one minute break between sets.

Now the thing with push ups is that you need to really concentrate on keeping your body nice and straight. You also need to perform your push ups at a steady pace so that you can feel the muscles working.

By doing this you should be able to get a nice smooth transition from down to up and then from the top of your push up to going down again.

If you can not do more than 5 push ups with your hands and feet as the base, it would be better to use your hands and knees as a base for a short period of time to ensure you are holding good posture and can work your upper body for longer sets.

The reason why many people have this problem is more to do with absominal strength than upper body srength. So as your tummy gets stronger you will notice that you can hold a better posture for your push ups.

In the early stages of your new exercise routine, avoid doing your push ups after your abdominal exercises. You will find it much harder to hold good form in your push ups if you have already fatigued your abdominal muscles.