Fitness & Health

30 Days Transformation Lose Fat Build Muscle

30 Days Transformation Lose Fat Build Muscle

Can you commit to daily workouts, cardio, and healthy eating? Do you want to lose fat and build some fat munching muscles? If you answered yes to those 3 questions, then I’d like to invite you to join me in my 30 Days Transformation Lose Fat Build Muscle challenge. Challenge yourself for the next 30 days to daily workouts, cardio, healthy eating with 0 (ZERO) cheat days. You’ll need weights, weight machines, and/or gym membership for this challenge. I will list alternative exercises that can be done to achieve the same goal using only dumbbells when I can.

As with any fitness program, consult your doctor before starting this challenge. Also, take note I am not a professional fitness trainer or dietitian. I do have 17+ years experience in the fitness world and like sharing all things fitness that has worked for me. You’ve got this!

FitnessMotivation

30 Day Transformation Lose Fat Build Muscle

Welcome to the challenge! This is going to be fun, hard, and challenging from all angles. If you struggle daily with staying on track with healthy eating, committing to working out, and getting in cardio don’t fret! We’ll hold each other accountable for our daily commitment to this challenge. We’ve got this! Remember your body is much stronger than your mind if you feel like giving up push through it and do 2 extra reps. No one said it would be easy, but it’s going to be worth it!

This is Week 1 – Day 1 of the 30 Day Transformation Lose Fat Build Muscle Challenge. You’ll need to do the following things before starting the challenge.

  • Get yourself a spiral notebook, planner, composition notebook for tracking your thoughts, workouts, weigh-ins, measurements and eating habits.
  • Weigh-in and take measurements today. This will be your starting point. You’ll weigh-in every Monday.
  • Get yourself a couple sets of different weight dumbbells. You can use body weight as well.
  • Get rid of all the junk foods, trigger foods. Clean it all out! No point of leaving temptation lying around!
  • Be prepared for hard work, dedications, and challenges.
  • Remember you’ve got this and don’t give up!

30 Day Transformation Lose Fat Build Muscle

You’ll be doing several sets of various reps for each exercise. A set is how many times you’ll repeat and exercise routine, and a rep is how many times you’ll do each exercise. Ex: 1 set of 25 Push-ups would be – 1 set of 25 reps. 

When I mention a drop set this means, you’ll lower the weight and do the exercise until you can’t do anymore. Ex: You start off with 10 lb. dumbbell and do 2 sets of 10 reps, then drop the weight to 5 lbs. and do as many reps as you can until you can no longer lift the weight. Remember to push yourself to do that one you think you can do, but don’t overdo it. Especially if you’re just starting out. This challenge can be done by beginners to experts.

Week 1 – Day 1 Back & Biceps (8 Total Exercises) Am work out 45 mins. total with 30 mins. Cardio

Underhand Cable Pulldowns – Alternative Exercise – Chin ups

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

V-Bar Pulldown – Alternative Close Grip Front Lat Pulldown or Close Grip Pull-ups

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

30 Days Transformation Lose Fat Build Muscle

Remember that if you don’t have access to equipment needed for each exercise you can do the alternative suggested exercise instead.

Leverage High Roll – Alternative Exercise Reverse-grip pull downs

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

T-Bar Row – Alternative Exercise One Arm Dumbbell Row or Bent over barbell row

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

Machine Preacher Curls – Alternative Exercise One Arm Dumbbell Preacher Curl or Cable Preacher Curl

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

Standing Biceps Cable Curl – Alternative Exercise Barbell Curl

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

30 Min Jog Out Doors on Treadmill – Alternative 30 mins Preferred Cardio

Seated Barbell Twist – Alternative Exercise

  • Set 1 of 300 Reps (target 300 but do as many as you can)

30 Days Transformation Lose Fat Build Muscle

Week 1 – Day 1 Calves/Abs/Cardio (3 Total Exercises) Pm workout 45 mins. total with 30 mins. Cardio

Seated Calf Raise – Alternative Exercise Barbell Seated Calf Raise

  • Set 1 of 5 reps using the heaviest weight you can comfortably lift
  • Set 2 of 10 reps
  • Set 3 of 15 reps

Hanging Leg Raise – Alternative Exercise Leg Raises on Mat (both legs at once)

  • Set 1 to failure
  • Set 2 to failure
  • Set 3 to failure

30 Mins Cardio Outdoors or Treadmill

30 Days Transformation Lose Fat Build Muscle challenge can be done by beginners and experts, if you find any of the exercises to stressful then I suggest you stop, always check with your doctor before starting an exercise program. I will be giving weekly progress updates every Monday morning with measurements and weigh-ins. I have also taken a couple starting point photos, as I think it would be interesting to share the final results.

30 Days Transformation Lose Fat Build Muscle - August 21st Face, Neck Shoulders

August 21st, 2017 Weigh-in, and Measurements

  • Weight 154 lbs.

Measurements

  • Waist 30.5″
  • Hips 40.5″
  • Thighs 20.5″
  • Neck 13.5″
  • Biceps 12.5″
  • Calves 14.5′
  • Chest 38″

Starting point photos – August 21st, 2017

30 Days Transformation Lose Fat Build Muscle - August 21st Side View Abs 30 Days Transformation Lose Fat Build Muscle - August 21st Side View Arm Fat

30 Days Transformation Lose Fat Build Muscle - August 21st Side View 30 Days Transformation Lose Fat Build Muscle

Learn more about my Low Carb – Keto Lifestyle, other workouts I’ve shared, delicious low carb – keto friendly recipes, and another fun Booty Challenge.

Thanks for stopping by! Come join me and start the 30 Transformation Lose Fat Build Muscle Challenge today.
<3 Deborah
#DebGettingFit47

 

 

 

 

Spread the love

2 thoughts on “30 Days Transformation Lose Fat Build Muscle

Leave a Reply

Your email address will not be published. Required fields are marked *