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

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.

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.