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.

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.

Now let’s move into the second and third exercise of the workout number two. This post contains two important exercises which are the Reverses Lunge and the Elevated Pushups. If you are warmed up and have the enough power and the strength to burn some fat then let’s start Mr. Power man.

Fat loss workout number two

Reverse Lunge

1. First stand-up and make your feet shoulder-width apart.
2. Now brace your body abs and contract your butt muscles hardly as if you were squeezing something among your cheeks.
3. Next step your left leg backward and rest your toe on the ground.
4. With your right leg squat it down to support the body weight. Make sure your right thigh is parallel to the floor after you lowered yourself.
5. Push yourself back to the starting position by using your right leg muscles and focus on pushing with your butt muscles and your hamstrings.
6. Repeat the reps ten or eight times and make sure you are focusing in your butt muscles and your hamstrings.

Elevated Pushups

1. Make your body straight just as straight line from your head to your knees and make sure your body in straight line until the last moment of this exercise. Also remember to keep your abs braced.
2. Get an aerobic step and put your right hand on it whiles keeping your left hand on the floor.
3. Now lower yourself down slowly until you are near from the ground but do not teach it let’s say you are 2.5 inches off the ground.
4. Push yourself back to the start position but make sure you are pushing using your chest, triceps and your shoulder.
5. Repeat all the ten or eight reps while your body in straight line then switch to the other hand and do the same as the first hand.

I wish you enjoyed the both exercises and remember to check the next post which will contains a very exciting training. Also remember the next post will contains the last two exercises of workout number two.

After we finished the workout number one we will move to the workout number two which contains six exercises which are Dumbbell Split Squat with Front Foot Elevated, Barbell Romanian Dead lift (RDL), Reverse Lunge, Elevated Pushups, Bicycle Crunch and Stability Ball Jackknife. As we did in the first group of the workouts we will do in workout number two. We will make three posts each post contains two exercises. Now let’s start with the first two exercises.

Fat loss workout number two

Dumbbell Split Squat with Front Foot Elevated

1. First Strand on your feet and make your feet shoulder-width apart. Next move your right leg forward but take larger step than the normal step as in the picture and put it on the gym 6-inch riser.
2. Now press the front part of your left foot into the ground and make sure you are using it to keep your balance. Make sure your left knee is bent.
3. Contract both your brace and your abs while keeping your spine in a natural position.
4. Push your body down and lower your body until your right thigh is parallel to the gym or the room ground.
5. Make sure your upper body is upright and your back is flat to maximize the benefit from this exercise.
6. Now push up to the right position but make sure you are not stepping back.
7. Repeat the reps ten or eight times for one leg then switch to the other leg.

Barbell Romanian Dead lift (RDL)

1. You must be very conservative in this exercise and make sure you do not do it if your back is hurt, weak or injured. This is very important to do each rep with 100% concentration and make your back flat or you will get hurt.
2. First you need to hold the bar with your overhand grip whiles your hands are just outside your legs. Also make sure your feet are shoulder –width apart from each others.
3. Now bend your knees slightly and do not move it fast. Make sure your back is flat and your head is up. Also make sure your arms are straight just as the picture.
4. Make sure that you are keeping the bar very close to your things and focus on pushing your butt back.
5. Now reverse the previous steps before your back starts to round.
6. To stand up you should extend at the hips and concentrating your buttocks.
7. Pull with your upper back and make sure you are brining your torso upright and make sure the bar is very close to your body when you reach the top of the movement.

Finally, remember to take rest among each set to get the enough power to continue your training and if you think you are out of power you may eat one of the nutrition bars. Also remember to read the next post which will contains the second and the third exercise in the workout number two.

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.