A lot of people ask “How Much Should I weight For My Height?” and the real factor that they should be concerned on is the percentage of the body fat that they have. In other words you could find a person who is your height and weight but with a 30% of body fat which means that he has more fat and a small quantity of lean muscle meanwhile you could find another person with the same height and weight but with 10% of body fat and this means that he has an amazing hard and lean muscle body.

Do not get worried of the scale read you could have a heavy weight but from inside your loseing fat and replacing them with hard lean muscles all you need to do is to make sure that you are eating healthy food and not junk or fast food and making cardio workouts special brisk walking for at least 30 to 40 min for at least 4 days a week and this is to make sure you are burning your body fat.

I have been asking this question too!!! A long time ago and I was really desperate to lose weight by any means necessary. And I did lose weight fast by making an extreme diet or in other words almost not eating except one small meal every day. So I started to lose weight for a month and then my metabolism started to enter the starvation mode that will hold on to your body fat reserves.

At this point I started to gain weight again and fast. So the conclusion or the thing that I want to tell you is that it is recommended to lose weight slowly and in a proper way even if it takes time because if you lose weight fast it won’t be hard for the body to gain them again.

The best way to lose weight in a proper way is by dieting and doing exercises that will help you in losing weight and at the same time having a great body and health. People think that when they starve themselves they will lose weight but this is wrong. The right way is by eating at least 1500 calories of healthy food every day to prevent your metabolism from dropping down.

In the end if you start to lose a little of body fat every week, you will end up having a great body but after a long period that will last. And if you lose weight fast you could gain it fast too.

Over weighted people seek many ways to lose weight and the most important thing is that they almost tried many ways either by exercise or dieting even surgery. And in the end they end up losing some weight but they regain them again or they might even fail to lose even one pound.

Why is that? Why can’t people just do diet and lose weight? Or why can’t they make some exercise and lose weight?

Well the problem is not about just dieting or even doing some exercise because I am sure that if you start a diet program or start doing workouts then you will definitely lose weight even if it was on the long run. The problem lies when you give up, when you think that you are not making progress and not capable of doing it no more. It is when you have no hope or may be no one to support you because you think that you are alone in this you are trying very hard to lose weight but…. You have to admit at some point after may be a week, month or probably a year you get tired.

So the key for a successful weight loss journey is based on many factors. I won’t say the normal cheap talk that says that the key is motivation or setting your mind on a target. In fact that for each and every one is different and you have to find your own key that will help you through your weight loss journey. The key could be anything it could be a reason, a motivation, or even wish.

After you find your key which will help you every time you feel that you want to give up then I think that this key will help you in other stuff related to your personal life.

I found my own key and it was something that I really wanted. You can find yours too.

Many people have asked me to mention the difference between P90x DVDs and Insanity DVDs. I really have to say this but both of these exercise DVDs are amazing and have a great effect on the body where you will definitely change how you look if you dedicate yourself to it.

First I will start talking about P90x and then insanity to make it as simple as possible for you. So P90x is made by Tony Horton who is a great trainer and a successful one also he has a great ability to motivate you throughout the workouts. P90x workouts are for 90 days and take an average of 60 min each day.

The P90x program is divided into 3 main phases, each phase takes one month and the last week is a recovery week to help it become ready for the next phase. There is a nutrition plan that comes with it that is made for the P90x program and is essential to follow it because if you do not eat well you will get exhausted.

P90x requires dumbbells, pull up bars, chair, and an exercise mat which means that to you will need a little space for it. Also these workouts are great for people who want to lose weight, have lean muscle or even build muscle.

On the other side Insanity is made by Shaun T who is a well known trainer and appears in many TV shows around the world. Insanity DVDs are different in many ways than P90x where it does not require neither space or any type of equipments at all and at the same time this program is made for only 60 days which is a short time in case you want to speed up your process and get your body ready for whatever even you are having if it was the summer to have a beach body or a party.

Insanity workouts are based on a mix of aerobic and anaerobic or in other words it is based on hard, strong, and long cardio workouts. Another advantage for Insanity DVDs is that the maximum workouts per day take mostly 40 and sometimes could take 60 but this will be rare.

So if you are the type of person who want to build hard or lean muscles with weight and non repetitive workouts then P90x is for you but if you want to have a strong body in a short period of time with cardio workouts and have a very strong will to lose weight then Insanity is for you.

And if you have been using any of your programs I would like to learn about your own experience on it. Currently I have been using P90x and I will post my updates on my own experience.

Here I am going to be giving the important guide lines for the Best Fat Loss Workout in 30 Days that will help you out  in the 30 days to have the perfect fat loss program.

1. Give yourself four strength training days in a week.
2. You will find several workouts – you can do each workout per week.
3. Do not train yourself for several days in a row, you can train back-to-back days.
4. You should rest for about one minute between exercise and two minutes before moving to another superset.
5. You shouldn’t skip warm ups because they are important. Here is what to do for warm-up before exercises:
   • for any leg exercises such as bodyweight lunge, squat, step-up, or OH Squat do 10 reps
   • for any core exercise you can either do 10 reps or 30 seconds
   • for any pushing or pulling exercises do 10 reps too.
6. It is good to finish your exercises workout with stretching and intervals.
7. You should take a week off and this is for recovery purpose to regain more strength and that is every 8 – 12 weeks.

Here are the workouts that are available in the 30 days:

• DB Chest Press & Barbell Row
• Reverse-grip Pull down & Dumbbell Rear-Deltoid Lateral Raise
• DB Close-grip Flat Bench Press & DB Incline Curls
• Dumbbell Split Squat with Front Foot Elevated & Barbell Romanian Dead lift (RDL)
• Reverse Lunge & Elevated Pushups
• Bicycle Crunch & Stability Ball Jackknife
• Underhand Seated Row & DB Incline Press
• DB Row & DB Standing Close-grip Shoulder Press
• Snatch-Grip Deadlift & Side Plank
• Good Morning & Forward Lunge
• Leg Stability Ball Leg Curl & Lying 1-Leg Hip Extension

Hello I hope you guys are excited as me because this is the last workout for the Best Fat Loss Workout in 30 Days. We have got today two workouts that will make your leg muscles leaner and stronger. All you will be needing in this workout is the an exercise ball and this is for the first workout routine.

Fat loss workout number four

Leg Stability Ball Leg Curl

• First bring your medium sized ball and lie on your back, then put the bottom of your feet on the ball.
• Now brace your abs very hard and lift your hips up from the ground, do this by contracting your bottom.
• just place or keep one feet on the ball and the other one keep it in the air
• In this state you can pull the ball to your hips slowly with one leg and at the same time keeping your abs braced and your hips bridged.
• Then you can pause and stay for 2-3 seconds and then return the ball to its original place also while keeping your hips bridged too.

Lying 1-Leg Hip Extension

1. In this exercise it is better to use an exercise mat so that you won’t hurt your back.
2. lie down on your back and bend your knees and keep your feet on the floor.
3. Then you brace your abs and contract the right glute and hold your legs as shown in the picture.
4. With the other leg which is on the ground bridge your hips up.
5. it is important that you do not use your low back and keep your abs braced.
6. slowly go down but not till the floor keep a small distance and then push it again.
7. do this for one side and after that do it on the other side.

And by this you have complete all the Best Fat Loss Workout in 30 Days. What is important now is to gather all these exercises and do not stop doing them because it will keep you fit and increase your health status.

Today we will describe two important workouts which are the Good Morning and Forward Lunge. These routines are focusing in increasing the mass and the strength of the leg muscles and the back muscles. You will need a bar in the first training, but in the second training you do not need any expensive exercise weights. Whatever you are ready or not we will start the training so warm your muscles up and start the training.

Fat loss workout number four

Good Morning

• First you do not have to start with high weights on your first set so you should start with only the bar. You should use a 25 pound bar and I recommended the EZ-curl bar.
• Make sure there are no barbells on the bar and make sure there is no big space between your hands while you are holding the bar. Also your feet should be a little bit more than your shoulder width apart and you should bend your knees a little bit.
• You should always make sure that your lower back in flat position and once your back started to get rounding you should reverse the movement.
• Now extend hips and push your buttocks back above your feet level to return up again.
• There are two advices for this workout:
  1. You should perform each of this exercise rips with full concentration.
  2. You may ask one of your friends or a professional gym player to watch you while you are performing this workout to evaluate you and tell you if you are performing it right or wrong.
  3. Never do this exercise if you are not read or if you do not understand it well because if you failed in this exercise you may get your back hurt or injured.
  4. You should get a cool bodybuilding clothes to give yourself some spirits “Just joking ”.
• Repeat each rep eight or ten times as described in this course overview in the first post.

Forward Lunge

• First you have to get a two light dumbbell and hold them with your hands where each hand should carry only one. Also make sure you are standing with your feet shoulder-width apart. Later when your leg muscles are strong and have higher strength you should increase the weights of the dumbbells you are holding.
• Now take a forward step a little bit larger than normal steps with your left leg.
• Make sure your right knee is bent and your right toe is touching the room ground and use it to keep your body balance.
• Now start to lower your body down and make sure your left thigh in parallel position to the room ground. Also make sure your back in flat position and not rounded.
• You should now return to the start position and to do that push with your left leg but perform the pushing movement slowly.

That is it for current moment. Now you should focus in performing the previous workouts and after you finish them please read the next post which includes the 1-Leg Stability Ball Leg Curl and Lying 1-Leg Hip Extension. Make sure you will read the next post because it will be the last post in this cool fat loss course.

Finally, we reached the final workout of our 30 days challenge. The final exercise contains the most advanced routines of our course. You should know that the workout number four contains six exercises which are Snatch-Grip Deadlift, Side Plank, Good Morning, Forward Lunge, 1-Leg Stability Ball Leg Curl and Lying 1-Leg Hip Extension. We will divide the six exercises into three posts where each post contains two exercises. Now warm yourself up and eat one nutrition bars because we will start the first two exercises of workout number four.

Fat loss workout number four

Snatch-Grip Deadlift

• Warning: Do not do this exercise if your back especially your lower back is injured or week. Also you should concentrate and make sure that your back is flat and not rounded in this training to get the best results of it. Another thing you should get the right exercise equipment.
• First you have to put the gym bar on the room floor then you should stand behind it and make sure that your feet are a little bit greater than your shoulder-width apart.
• Now bend your body down and grasp the gym bar with both of your hands and make sure that your hands are outside the left and right rings on this bar. Also make sure that your lower back is in flat position and make sure your shoulders are back.
• Pull the bar with your arms and your upper back and make sure that your back in flat position.
• Make sure that the bar is very close to your body and also make sure that your heels are on the floor whiles you do each lift.
• You should make a moderate exhale as you near the end and the top of the movement.
• Now you should hold your body at this position for one or two seconds and then lower the bar slowly and carefully.
• Repeat each rep ten or eight times as described on the course overview.

Side Plank

• First you should lie on an exercise mat on your left side.
• Make sure you are support your bodyweight with both of your knees and your left elbow.
• Your body should not touch the exercise mat and only your left knee and your left elbow should touch the ground. Make sure your body in straight line and your abs tight as the same as the picture.
• Hold your body in this position for one minute and make sure that your abs muscles are very tight but make sure you are breathing very normally.
• Take a break for ten seconds and repeat the rep ten times.

I wish you enjoyed these fitness exercises and make sure you come back again to read the next two exercises of the workout number four.

Today we will describe the last two routines in workout number three. The two workouts are called “DB Row” and “DB Standing Close-grip Shoulder Press”. These trainings are focusing in increasing your arm and back muscles mass and strength. I know that you are exciting to burn some fat and gaining muscles so let’s start the training.

Fat loss workout number three

DB Row

1. First you have to rest your right hand and your right knee on a flat bench and you should make sure that the bench in 180 degrees position. Next lean over and make sure you are keeping your back in flat position.
2. Now hold the dumbbells carefully using your left hand and make sure your left hand in flat position and perpendicular to the floor. Next pull the dumbbells slowly to your lower abdomen level .Also you must make sure you have the right dumbbells weight or you will not get the full benefits of this training.
3. Next move your left arm again in the start position and make sure that your back in flat position during the exercise.
4. Repeat the previous reps ten times for the left side and then switch to the right side.

DB Standing Close-grip Shoulder Press

1. Start the training just like the picture where you should stand and your body should be in flat position and perpendicular to the room floor. Next hold the dumbbells with your both hands and make sure they are at shoulder level. Also make sure that both of your palms facing each others.
2. Make sure your shoulder is back, your chest up and bent your knees a little bit.
3. Now push the dumbbells up and focus in pushing it using your shoulder muscles.
4. Carefully return the dumbbells to the start position and do not do this fast you should do it slowly.

That is it for today. I wish you start to feel the effects of this course and your body muscles start to grow up in perfect shape. In the next post I will start the workout number four which is the last workout and this workout includes Snatch-Grip Deadlift, Side Plank, Good Morning, Forward Lunge, 1-Leg Stability Ball Leg Curl and Lying 1-Leg Hip Extension.

After you finished reading workout number one and two you should start with number three and make more training to get a better health and better body in our 30 days challenge. In this workout we will focus only on four routines because they are more advanced than the previous routines. The routines names are Underhand Seated Row, DB Incline Press, DB Row and DB Standing Close-grip Shoulder Press. You can do these routines at home if you have the right bodybuilding equipments, but it is better to do it at gym if there is one near to your home. Now let’s describe the first two routines.

Fat loss workout number three

Underhand Seated Row

1. Sit on the bodybuilding equipment as the same as the picture and make sure you are using the long bar and medium-width grip.
2. Make your knees bent slightly but make sure your arms and back are straight.
3. Now row the handle back as far as you can bring and in the same time bring your shoulder blades together.
4. Repeat the previous reps ten or eight times as described in the first part of this course.

DB Incline Press

1. First you need to lie on the gym bench and make sure the bench is at 45-60 degrees to get the max benefits from this exercise.
2. Now hold both dumbbells carefully and strongly above your chest and make sure your palms are turned toward your own feet.
3. Pull and lower both dumbbells at the same time to your chest level.
4. Push the dumbbells again to reach the start position.
5. Repeat these reps ten or eight times.

The next post will contains the last two exercises in this workout. Make sure you read them carefully because they are important. Finally, if you don’t have a good dumbbells you can get the Bowflex Select tech 552 dumbbells which is one of the best dumbbells in the market today.