what is a good work out to lose fat fast? Because i am having trouble losing wieght.

Dropping weight fast is not very healthy. Furthermore, when you lose a lot of weight very quickly you tend to end up gaining as much weight or more back again once you start to eat normally! What are reasonable weight loss expectations? When combining weightlifting, cardiovascular exercise, and sensible nutrition you should look for a weight loss in the neighborhood of 1% of your total body weight per week. So if you weigh 180, 1.5 to 2 pounds per week is what you should expect. For individual persons it might be more or less. It really depends on how "in shape" you are to begin with. If you have poor cardiovascular fitness initially it will be difficult to lose really significant amounts of weight until you increase your ability to burn calories by improving your cardiovascular fitness. Also, the more muscle you have the more calories you will burn even at rest. So, strength training is also very important in the whole weight loss picture! The first rule of weight loss is if you expend more calories than you take in you will lose weight. For example, if you have a 500 calorie per day deficit (through exercise and nutrition) for 7 days in a row you will have a weekly total deficit of 3,500 calories. One pound of fat contains 3,500 calories, so you would have lost one pound of fat. I urge you to check out our nutrition section for more information. http://www.fitrex.com/nutrition.shtml