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.

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.

If you have followed the six parts in our fat loss routines I am sure you start to feel the power in your muscles and your body shape start to change to better shape. I am sure your wife noticed the changes of your body shape. If you did not started yet then you should start after you read this post which is the last post in workout number two which means you finished the first half of this amazing course. Now let’s start training and loosing some weight.

Fat loss workout number two

Bicycle Crunch

1. First you should lie in the room or in the gym on your back where your hands behind your head and make sure your knees bent 90 degrees.
2. Bring your knees back toward your chest and make sure both of your feet are not touching the ground.
3. Now you should curl your body of the ground and at the same time bring your right elbow to your left knee and make sure your right shoulder is not touching the ground.
4. Go back again to the start position and then do the same rep for the left side.
5. Repeat both left and right side rep ten or eight times each.

Stability Ball Jackknife

1. First round and brace your abs. Put your shins on the ball and your elbows should be on the bench.
2. Make sure your back is flat and not rounded and also your arms where all your body is form a straight line just as the same as the picture.
3. Now roll the training ball slowly until your leg touch your abs and make sure your back is straight.
4. Wait for seconds after you reached the previous position and then roll the ball back to the start position slowly.

Congratulation you have just finished the first half of this course. I wish you are enjoying the course and you started to feel the difference in your body and in your health.

The last three sets of number one workout in the best fat loss program will be described in this post. We wish you enjoyed the latest four sets in this workout and now let’s enjoy the next three workouts.

Fat loss workout number one

DB Close-grip Flat Bench Press

1. Get the dumbbells and hold it with your hands and make sure your palms turned towards your body “This means your palms will face each other”.This will minimize the stress in your shoulders while emphasize your triceps.
2. Pull the dumbbells to your chest level and then push it straight up above your chest.
3. Repeat the pull and push step ten or eight times.
   

DB Incline Curls

1. First you must set the bench at 80 degrees and make sure it’s not at vertical position or you will get hurt.
2. Now sit on the bench whiles you are holding the dumbbells and make sure your palms turned up.
3. Make sure your back and head is teaching the bench and both of them are against the bench whiles you are doing this exercise.
4. Finally, perform alternating dumbbells curls with each of your hands and make sure you are keeping the palm up while you are doing this exercise.
5. Repeat the curls step ten or eight times for this set.

Face Pull

1. You need to attach the rope to the highly-pulley at the cable station and you need to stand back 2 or 3 feet away from the cable station.
2. While you are holding the rope you need to make sure it’s at arm’s length above your head.
3. Pull the rope to your forehead by using your upper back muscles.
4. Push the rope again into the start position.
5. Repeat the pull and push steps ten or eight times for this set.
6. You must not start with high resistance because it will hurt your back. You should start with small resistance and increase it every time you do this exercise.

That is at you are now finished workout number one in our fat loss training in 30 days. Congratulation for this big step but there is still more. Do not go away and read the next post to understand the workout number two and if you need more bodybuilding or fat loss information you may visit bodybuilding page at about.com.

In our previous post we started to describe the general guidelines for the 30 days fat loss routines program, and in this post we will start to describe the first workout. Workout number one contains the DB Chest Press, Barbell Row, Reverse-grip Pull down, Dumbbell Rear-Deltoid Lateral Raise, DB Close-grip Flat Bench Press, DB Incline Curls and Face Pull. We will divide the workout number one into three posts so you do not get lost. In this post you will find the description for the DB Chest Press and Barbell Row and in the next two posts you will read the other sets for workout number one .You can do these exercises at home if you have the right body building equipments but if you do not then you should go to the nearest gym for you.

Fat loss workout number one

DB Chest Press

1. You should hold the dumbbells carefully above your chest and your palms must turn toward your feet.
2. Next you should lower the both dumbbells to the chest level at the same time then push the dumbbells up in straight line above your chest. The dumbbells should be in the same position as before in stage one.
3. Repeat the first and the second step ten or eight times in each set.

Barbell Row

1. You must stand with your torso bent and make it parallel to the floor.
2. Keep your spine in a natural position whiles you contract your abs and brace.
3. Your knees must be slightly bent while keeping your lower back in a natural position. Your back must be in natural position or it either hurt you or you will not take the benefits from the training so make sure your lower back will not round.
4. Catch and grasp the barbell with your hands and close your hands strongly on it. Your hands must be a little wider than your shoulder width to take the maximum benefit from this workout.
5. Row the bar to your abdomen and bring your shoulders blades together. You must make sure that the bar weight is not so heavy and you can pull the weight or your back can gets hurt badly when you pull the bar in this step.
6. Lower the bar to the starting position slowly and carefully.
7. Repeat the pull and push steps ten or eight times in each set.

Before you start training you should read the workout carefully and you must see the picture so you can do the training correctly. You can start testing these exercises if you so excited or you can read the rest of the posts so you can get the whole idea about workout number one.

We are all busy in our works and with our families and usually we do not have time to care about our fitness because we do not have a spare time, but this is not a problem anymore because you can loose your fat in 30 days with fast and effective workouts which will takes only some minutes every day.

In this post we will start to describe the fat loss workouts and we will resume the training program in the next posts so make sure you read the other parts.

Body fat loss workout guidelines:-

1. You will perform strength workout four days per week. You will perform workout number one, two, three and four once each week.
2. You should rest among 30 seconds and up to one minute among each exercise in the same superset, and you should take rest among one minute and up to two minutes between each individual superset.
3. Do not cancel the last two or the last one rep at each superset. You should always think that the end is beyond the actual end so if you will do ten reps then think that you will do 15 reps. This will make you do all the reps especially the last reps.
4. Before you do the exercises you should read the steps carefully and make sure you will do as the same as the workout pictures.
5. You must do ten reps in each superset for any of the following exercises :-
   • Leg exercises.
   • Pushing exercises.
   • Pulling exercises.
   • Main exercises.
6. You must do each superset three times. The equation is so simple (3X10) for maximum fat loss, but if you are busy then make it (3X8). This means you will do ten of three reps any superset and you will do the same superset three times.
7. You may reduce the number of the reps to eight in each set in the fat loss workout if you are so busy but do not cancel any superset in the program.
8. You should take rest from the training after two or three months because your body needs to recover itself from the hard training, but if you do not need to stop the training then you should do a very light training in the recovery week.

In the next posts we will describe the workout number one, two, three and four. Make sure you read and see the pictures for the fat loss workouts.