Many girls try to lose weight and get fit, but after a while, they give up.
It seems like no matter what they try, they always end up not getting results…
Don’t worry, because you’re not the only one – we’ve actually all been there.
Because of that, I have for you THE BEST WEIGHT LOSS PROGRAM that actually works!
Trying out different workout programs that don’t work or hopelessly wandering around the gym doing random exercises, always ending up on the treadmill…
…That’s certainly a way of losing a few pounds, but it’s definitely not the fastest one.
While thousands of girls are lost when they decide to take the first step at the gym, the truth is that they all make the same mistakes:
- quickly losing motivation
- don’t have the right diet plan
- cannot find a good quality weight loss workout program for women.
And that’s actually the first rule of success that counts when it comes to fitness and weight loss too:
Always go with a plan!
But the reason why so many girls are still trying to lose weight without a good plan is because it’s really hard to find a good quality weight loss workout program that is effective and free.
That’s why I decided to step up and give you the best weight loss program that is actually proven to be effective, fully detailed and free at the same time.
An appealing workout program that has helped many people get their dream bodies in no time.
And what does the best weight loss program cover?
- workout plan with exercises shown in the best workout videos
- suggested diet plan with what you should and what you shouldn’t eat
- an actual time guide of when to eat and when to workout
- printable program schedule
- motivating and inspiring guide
- every juicy detail you need to know about your fitness journey
In other words – you’re getting the sexiest beach body ever for free, in just 5 months, and in return you have to take a few minutes of your time and stay here, because I’m bringing down the curtains right now!
* My most recent 28-Days workout program
Breaking Fat Formula – The Best Weight Loss Program For Women
This weight loss formula is actually a combination of 3 different workout programs that I’ve been working on for the past few years.
Packed together with a nice meal plan, this gym workout plan contains every little thing you need to know about the gym, exercising, nutrition and losing weight.
And the best part is that you’re not only going to kick the fat out of your body, but you’re going to welcome some clean toned muscles and curves too.
Well, skinny girls look amazing in clothes, but we want to look good in our bikini too, right?
That’s what “The Breaking Fat Formula” is all about:
Helping girls to lose weight by getting fit, sexy, healthy and strong at the same time.
One picture – a thousand words, right?
I was never overweight, but I had some parts that were bothering me a lot…
…For example my stomach that just didn’t want to go away no matter what I did.
After making this program for myself, I decided to test it and here’s what happened.
I actually never realized how much it has changed me, until I found this “before” picture that I had forgotten about.
And it’s not only the picture, but the body measurements are the real deal too…
I’ve managed to lose 3 centimeters off my waist, tone my abs, lift my butt and define my whole body.
I never once stepped on the scale, considering the fact that pounds are just numbers – the one that counts is actually the mirror!
So I made a list of my body measurements before and after the program, and as you can see, I had pretty big changes.
Here are my results on paper:
Note that the numbers are not in inches, but in centimeters.
Don’t get confused by the fact that I’ve “gained” few centimeters in some areas.
In fact, while working out you lose fat in some parts of your body (example: waist and tights), while gaining lean muscle mass in others (example: arms, shoulders, glutes).
That’s because your body starts sculpting by getting curvier shape and sexy hourglass look.
Bonus: How to measure yourself for results – Body Measurements
This weight loss workout plan is effective and addictive, and that’s what makes it so fabulous.
Your body will start sculpting and you’re going to love every single curve of it.
Many people ask me “Why do a gym workout?”
Simply because it works the best!
- you get a curvier body
- pop up your muscles, tone up your body and look fit
- burn a lot more calories
- burn calories even when you’re not working out
- look strong – instead of skinny and baggy
- improve your health
- release the stress
- improve your self-esteem
- get motivated to never stop
- improve your mood
- build up your confidence
- feel happier and stronger
- get healthier heart and bones
My dear fit girls, I have the losing weight formula served here, just for you, so stay with me and let’s fight this never ending Breaking Fat Battle together!
The Breaking Fat Formula – 4 Phases To Change Your Body Forever
This weight loss workout plan contains 4 phases:
Phase 1: Warm Up
Phase 2: Lift Up
Phase 3: Tone Up
Phase 4: Break Up
Spiced up with guides on how to do the exercises right through workout videos and detailed notes, this is the best weight loss program, because it works amazingly well.
The point is to challenge your body a little bit more than the regular everyday activities, and its everyday body weight and push it to the limits.
I’m breaking down every single one of these phases right now.
1. Warm Up Phase
The warm up phase is the first phase of the workout program, and it lasts the first 2 weeks of your Breaking Fat journey.
This phase has to take place in the weight loss program, because warming up the body is part of the whole process.
Its mission is to warm up the body by getting to know the movements well.
In this phase, you should focus on learning the right forms of the exercises, so instead of loading up with weights you should do long and correct movements using light weights.
You’re doing one exercise per muscle group and a lot of cardio.
Stretching is a key part here, so you should do it at the end of every training session.
Here’s the printable, you’ll download it simply by clicking on the picture:
- Do a 5-minute warm-up before every training session;
- You should do 2 sets and 15 reps of every exercise;
- Use light weights;
- Remember, bigger muscle groups always come first;
- Stretch at the end of every training session.
The real point is to actually mix up the exercises every single training session, so that they’re not the same as the previous session.
You can mix up as much as you want, just remember that bigger muscle groups always come first.
This is because our bodies are designed to adapt to any movement if you’re doing it for a longer period of time.
It’s important to make these changes in order to keep your body excited and unprepared.
2. Lift Up Phase
The second phase of the best weight loss program “Breaking Fat”, runs for the following 6 weeks.
This is a phase where you actually start lifting heavier weights followed by bigger range of sets.
The muscle groups are paired in two groups which are arranged on two different days.
Cardio days come in between and still take up a big part of the program.
Here’s the workout schedule:
- Do a 5-minute warm-up before every training session;
- Do 3 sets and 13-15 reps of every exercise;
- Use heavier weights – you shouldn’t be able to do more than 15 reps;
- Stretch for at least 5 minutes at the end of every training session;
- Never do the same exercises as on your previous training session.
3. Tone Up Phase
The tone up phase is the next one on the list.
In this phase your body will start toning up.
By adding heavier weights, you should lower down the reps, doing from 12 to 13 and increase the sets up to 4.
The muscles are paired into groups of 2 and that leaves them with an increased amount of exercises for each.
Now when we know the right movements of the exercises, we should be able to lift it up even if it is a little bit heavier.
That’s why at this stage your muscles will start to shape and take nice curves.
This tone up phase lasts for the following 2 months, and it’s the most body shaping period in the whole program.
People will start noticing the difference, and by the time you finish it you’re going to be near the end of the weight loss and getting fit journey.
Here it is:
- Do a 5-minute warm-up before every training session;
- Do 4 sets and 12-13 reps of every exercise;
- Use heavier weights – you shouldn’t be able to do more than 13 reps;
- Stretch for at least 5 minutes at the end of every training session;
This is definitely a phase where you should start lifting it up a little bit more.
If you’re not sure how to pick up the right weights, here’s how to do that:
Pick up a weight and start performing a movement: if you’re able to do one more rep over the range of sets you should do, then it’s too light – if you cannot perform the movement right, it’s too heavy.
Just don’t forget to try exercising with heavier weights as the weeks go by, in order to stop your body from getting too comfortable.
4. Breaking Up Phase
And finally the last phase that comes at the end of the weight loss workout program, is the Breaking Up phase.
This phase will give you a nice finish at the end of your program.
The Breaking Fat workout program is almost over, as your beach body is taking shape.
This is a classic split training phase, where you dedicate every training session to a single muscle group and again clean it all out with a session of cardio at the end of every workout.
I have to say, this is my favorite one since I continued to work out after finishing my Breaking Fat journey.
The reps come down to 10-12 tops, and the sets stay the same – 4 sets.
Here’s the plan for the last phase:
- Do a 5-minute warm-up before every training session;
- Do 4 sets and 10-12 reps of every exercise;
- Use heavier weights – you shouldn’t be able to do more than 12 reps;
- Stretch at least 5 minutes at the end of every training session;
The Best Workout Videos – Gym Exercises For Every Muscle Group
Here are the workout videos for each muscle group.
1. Legs and Butt Workout
Legs and butt are two muscle groups that always work together.
You’re engaging your butt whenever you’re doing leg exercises and the opposite is also true.
The first exercise when it comes to leg workouts are squats – they should always come first.
Lunges are an exercise that has to be in every training session too, just make sure to change the types of lunges.
You might need a lifting belt, especially when you’re performing the squats and deadlifts – if you already have lower back pain, then a workout belt is a must have.
Stretch your legs at the end of every legs training session, in order to improve your flexibility.
2. Back Workout
The back exercises have to be performed with careful attention because you can easily lose the form and engage your arms and shoulders too.
If you want to learn more about your back training you can check Back Machina – The Best Full Back Workout Routine.
3. Chest Workout
What the squats are to your legs, the bench press is to your chest – the first and most important exercise.
Never skip it when it comes to chest day and make sure to perform it one time with a bar and the next time with dumbbells.
Many girls are under the impression that chest training should be left out of the picture, but don’t even think about that – Chests are as important for the weight loss process as any other muscle group.
4. Shoulders Workout
Shoulders play a key role in nearly every upper body exercise.
Because of their critical function, the extreme range of motion and the potential to bulge under your shirt like two stolen cannonballs, strong shoulders are essential for maximum performance and a well-rounded, fit physique.
Shoulder presses (dumbbell, bar or machine) are the first exercise you want to do in every shoulder training session, and the shoulder flies are the most effective ones.
Make sure they take place in almost every shoulder training session.
5. Biceps Workout
The first exercise you want to do when it comes to your bicep muscles are the bicep curls.
Performed with a bar or with dumbbells, in a standing position or on a bench, this exercise is always first on the list.
One of my favorite workouts when it comes to bicep muscles is the matrix exercise, the one with 21 reps – it’s really effective and engages the biceps in their full range.
Followed by the concentration bicep curls, your biceps will get a really nice shape.
6. Triceps Workout
Are you familiar with bingo wings?
Well, you’re not the only one, but don’t worry because paying attention to your triceps muscles will help you get rid of them.
Working on your triceps will give a great finish to your whole arms, while burning a lot of fat at the same time.
The Breaking Fat Formula – Suggested Meal Plan
This weight loss workout program works amazingly well!
But, there is one more fact that we shouldn’t skip, and that is:
A fit body is made in the kitchen too!
You’re going to get results just by following the “Breaking Fat” weight loss workout program, but that is nothing compared to what you’re going to get if you’re following the right diet plan too.
Because of that, I have the best meal plan for you, the same one I followed when I got these amazing results.
Here it is:
In addition to the workout program, I warmly recommend my eating plan to you, since it plays a big part in the “Breaking Fat Formula”.
So, don’t underestimate its ability to fully change your body – fitness is 70% nutrition 30% workout!
I have it all explained step by step, together with the reasons why it works so well.
The best weight loss program is nothing without its most important factor, and that is the meal plan.
So check it out and don’t forget – Abs are made in the kitchen!
And let’s not forget about the timing as a factor in this whole process.
Check out the timing guide to learn about when is the best time to eat and when to work out:
Now Fit Girls, Let’s Break Fat Together!
Now you have got the best weight loss program, “Breaking Fat Formula” just for you, the only thing that you have to do is want it bad enough.
Everything you need is already here, so you just have to convince yourself that you can do it – and you’re halfway there.
The only question is will you?
This is the best weight loss workout program for women that are in love with good old gym exercising.
Since I’ve started working out, fitness has become a big part of my life – it’s addictive and it sticks to your skin and bones.
It has changed so many lives, why wouldn’t it change yours?!
So don’t wait a second longer and start working out NOW!
It is a hard, long process, but most important of all, IT IS POSSIBLE!
Just remember to always be stronger than your excuses.
If you were waiting for the right time, it is NOW!
Don’t forget to share this free weight loss workout program with your friends, because fitness feels much better when you’re in a team.
It’s really a nice and helpful piece of information. I’m glad that you shared this useful info with us.
Please keep us informed like this. Thanks for sharing.
I appreciate this information. It couldn’t come a right time. I’ll been wanting to make changes about my health and life but just didn’t seem motivated to start. I want a change so I will definitely try doing things you mentioned. I signed up for posting. Thanks a lot I have a long road ahead but I got to make some changes.
I’m so happy you like it, and find it motivating – it means a lot to me :)
If you have any other questions or concerns please feel free to contact me.
I did not see the calendar for weeks 13, 14, 15 & 16.
Hmm weird :/
It’s at the end of the Tone Up Phase, right after the previous 4 weeks.
Maybe you missed it because the names of the calendars are same “Tone Up Phase”, and are placed one right after the other :)
Please look again and let me know if you still don’t see it.
Thanks a lot for sharing this program.
The videos are very helpful and the precisions of the different phases (because on YT there are a lot of good and less good things!!)
It’s good for keeping motivation along the journey!
I’m so glad you like it, and I hope it brings you great results :)
Oh my gosh just what I have been looking for Monica! This is what I needed. I actually got up this morning went to the gym (Planet Fitness) and said ok where do I began so I did do a 5 minute warm up on the elliptical my favorite machine. Then I said ok which body part do I do first so I did legs I got on the smith machine and leg presser than I didn’t no what else to do so I left. I will keep you posted!!!!! Thank you Thank you Thank you now now I have some direction you must have been where I am. lol lol lol
Just complete Day 2 I’m very sore. I’m glad tomorrow is cardio and abs 2. I didn’t see a video for abs. I felt so good going in the gym with a plan. I knew exactly what I was going to be doing.
Thank you and I will keep you posted. Also do you talk about BCAA
I’m so glad you started, and I just want to let you know that you can contact me whenever you feel like something’s not right, or you need a piece of advice or a motivation – I’m here for you!
Keep me posted!
I’m so sore.. Any suggestions. What about BCAA. Where can I send you pictures of my progress?
Oh sorry… I was so exited about you starting the program that I forgot about answering your questions haha silly me :)
I’m suggesting a lot of calcium, milk and magnesium, it helps a lot the soreness. Also a hot bath will relax the muscles and make the pain slowly disappear.
About BCAA, I’ve never used one, so really I have no opinion at all. I know they have many benefits (help muscle growth, prevent muscle break down, make soreness more comfortable…), but I haven’t tried them, so I really can’t say more about them.
You can send pictures on my contact mail: [email protected] :)
Great post but I have a few questions. First, if you’ve been working out but need more toning could you skip to the toning phase? Second, within a set do you cycle through all 4 exercises and then repeat 3-4 times or do you do 4 sets of one exercise before moving on to the second exercise? Thanks again!!
First of all, I’m so glad you like my program, and I have to say – you have some pretty good questions here :)
You can skip to the toning program, but note that if you haven’t worked before you’ll have to do the warm up phase.
And for the sets and reps, you should do one exercise 4 sets x 13 reps and then head on to the next one.
Sorry I didn’t point that up, but I will :)
Hi I have a question I started the warm up phase day 1234 and went on vacation to disney world now I’m back home should I start over
You can continue where you stopped.
If the pause was up to a week, there is no need to start over, especially since this is the warm up phase.
Now back to work! :)
THANKS! Realy. I am preapering. THANKS :DDDD
Is there a way to print out a list of moves for each day, like for legs, all 5 exercises are listed with reps and sets, I’ve looked all over but can’t find that list
I haven’t done that yet, but that’s a good idea – I’ll try making one as soon as I got the time :)
Thank you I would so need that. Also when you say don’t repeat a exercise on the next day, does that mean just squats one day then lunges the next in the warm up phase? Thanks again so much. Let me know when you get that list made up, it would help me alot
I would love to see a list to as I look at these and then when I go to gym I forget the actual exercises I am to choose from. Also when is says legs x 1 does that mean you go through each leg exercise in video or just choose 1 so for instance Monday you would do squats as your exercise, then Tuesday you would do the lunges etc.?
Yes, that’s right.
You chose different exercise every training.
Yes I know, I should definitely do that list, and I promise that I’ll do it as soon as I have some extra time.
Thanks for the suggestion :)
Just found this site and love it! I was wondering if you ever got to making a little list of each of the exercises for each section? About to print my calendars!! Yay!
I’m so glad you like my site! YAY!!!
I haven’t done the lists. However, I’m just about to release my new workout program in March, so stay tuned to get it first!
Hi Moni – Just a quick question, I don’t see the Ab workout anywhere. I could totally be missing it. Thanks!
I’m now working on an ABS training, it will be on soon :)
Thank you so much for this! I have been looking for a workout program to start weight training and this one is amazing. The videos are extremely helpful.
I just have some questions about the cardio day; When is the best time to do the cardio part? Can I do the cardio in the morning and abs in the afternoon? Or is it best to do it consecutively?
First of all, I’m so glad you like my workout program, and you find it helpful – I wish you great results!
About the cardio, you can do it in the morning if you like it best that way – it’s really effective when done in the morning for sure :)
I do it that way when I have time, and it feels great.
If you have any other questions, please feel free to contact me any time.
Thanks for your quick response! I came up with another question… When should I stretch? Right after my strength workout before I do cardio or after the cardio?
Always stretch ant the end of your training, that means after the cardio workout.
It should be the last activity you do on your training :)
What do you do when the program is complete?
Also, for abs workout, you can check my latest Diamond Abs Workout – you’re going to love it! :)
Hey Monica :)
I am a 17 year old female and I have been so depressed about my body and really hoping your program will help. I’m 5″2 and only 108 pounds however I’ have been working out consistently since 3rd grade and consistently since 6th grade trying to achieve a defined, strong body – and it still evades me :( My question is that I do not have access to anything more than a home gym which consists of a barbell with plates, pull-up bar, free weights, a bench, mat, an elliptical, and one all-in-one gym (If you need me to I will include a picture) My question is whether or not my limited equipment will affect my progress? I will not be able to perform some of your exercises due to this lack and as I said I am feeling the more discouraged about my body than I ever have before.
I’m glad you like the Breaking Fat Workout program, I wish you great results with it! :)
This equipment you have in your home gym sounds great to me, since I personally have a all in one machine, together with a bar, few dumbbells, and a set of resistance bends, and actually made my own home gym.
I would recommend you to invest in a set of resistance bends, they’re cheap and they work just perfect – I ordered mine from Amazon for 30$.
And don’t worry, if you push yourself hard enough, you will have no progress issues :)
Good luck, and update me with your progress :)
Thank you so much – i was so nervous because I cant perform a few of the workouts you recommended in the videos. I’m looking forward to your program so much! I do have one last question for the cardio instead of the 40 or 30 minutes long I favor HIIT workouts as they are personally more effective for me do you think this change will hurt the program?
Thank you sooooo much,
I personally think that in this case, the simple cardio is more effective.
You engage all the muscles while you do the strength training, and the cardiovascular activity should come as a cooldown that’s not engaging the muscles – just burns fat.
So if you want to you can do HIIT workouts, but by my personal experience, sticking with regular cardio might be a better idea :)
I started your program to gain muscle and tone up. I don’t need to lose weight. I just noticed, your breaking fat, program. Which workout should I do? The older one posted or the breaking fat? I’m looking to tone and build muscle. Which program will I see quicker results?
I’ll suggest you to to the toning workout program or the extra toning workout program.
Breaking fat is a weight loss workout program for those who both want to lose weight and tone up.
You’re not going to be wrong either way, but I think these first two will work better for what you want to achieve.
I saw this workout plan a while ago and thought “There’s no way I can do that!”, but after trying to do a billion other diets and weird workouts I decided to take a glance at this again. I plan to officially start next Monday, but will work on the different exercises until then to make sure I get them right :) After reading this post, the meal plan, timing guide, and abs post, I have come up with a million questions. Mostly questions about substitute or modified workout moves if I don’t have the equipment or a gym membership. I’d love to hear from you!
I’m so happy to hear from you, and glad my Breaking Fat Workout Program was intimidating to inspire you to start working out!
Well, I always suggest investing in a pair of resistance bands in exchange of gym membership.
They’re cheap and easy to work with.
This means that you’re going to have to modify the exercises, so yes that’s definitely allowed :)
Also, make sure to clean up your diet starting Monday!
Kick out sugars, junks and bad carbs, and welcome some healthy fats, fibers and proteins.
I wish you great results! :)
So glad that I found this. Just a few quick questions.. when it says “chest ×5” or “legs ×3” does that mean 5 different chest exercises or 3 different leg exercises ? And do you have a list of different exercises to do for each muscle group? Or should I just look for different machines that work that group?
Thanks so much!!
Yes that’s right, that refers to different exercises.
I have videos of some suggestions at the end of this article, so make sure to check them out :)
I am so so so stoked that I found this site!! I stopped going to the gym altogether because I just had no idea what I was doing when I was there. This helps so so much!! Quick question though: I am wanting to lose about 15-20 pounds in a relatively short amount of time and once I do that I want to focus on toning up. Do you think that this breaking fat program would be the one I want to do or should I do the weight loss one? Thanks so much for providing so much info I appreciate it so much.
I’m so glad I could help – it’s a pleasure :)
I think you should go with the Breaking Fat workout program, and when you finish it, you can switch to the toning workout program.
I believe you’ll get results in the first 2 months ether way :)
i have been struggling with my weight for almost 5 years now and have not felt healthy and happy in my body. I have always been athletic and was in every sport and then end of my junior year I had a bad back injury and then started gaining weight when nothing really changed. Throughout this time I have never stopped working out and eating healthy but my body just seems to not want to go back to the leaner body I use to have. I continue to gain weight. My measurements have either stayed the same or gone down half an inch in the last few months but the scale has gone up a ton. i was wondering which program would give me the better results for weight loss and/or at least inch difference in the next month? I am in my brother’s wedding and would prefer to look at least a little better than I do now. I am just sick of being trapped in a body I never feel comfortable in anymore and can’t seem to figure out what is wrong.
I would suggest you to try the extra muscle toning workout program.
That’s a workout program that’s going to help you gain some muscles and look stronger.
But if you like to lose weight in a shorter amount of time, and tone some muscles in the same time, the Breaking Fat Formula is the on for you.
You’re going to see the changes after the first month.
I would also suggest you to exercise daily, with cardio included, and clean your diet of sugars and bad carbs.
Focus on eating healthy fats, proteins, fibers and lots of greens.
You’re going to get there for the wedding – I promise :)
You pretty much have the perfect webpage/blog that I’ve ever found. I love the fact that you chose to share this with us. I’ve always had trouble finding (or figuring out) which exercises work best for what muscle group. Thank you for explaining that to me. :) I always have trouble staying in a routine. Do you have any suggestions that might keep me in a routine?
Thanks a lot for the great comments – they are inspiring to me :)
Well, what I usually do to keep my routine up is exercise in the exact same time every day.
I set my TV on Fox Life, I wait for “New Girl” to start, two episodes = one training.
Haha, ohh the things we do to keep it up, right :)
Should this be done in addition to the morning cardio mentioned in the older post about weight loss plan or would this be the only exercise done in a day?
Good way of telling, and good paragraph to get information about my presentation focus, which i am going to deliver in university.
Hi, I am thinking about starting your program. I love that it is laid out day by day and week by week. I have a couple questions about the sets. So when it says Legs x 5 and then in the instructions it says 2 set of 15 reps in each muscle group does that mean you do 5 different leg exercises and each leg exercise you do twice? So for example, If I was doing lunges I’d do 2 sets of 15 lunges, then move on to 2 sets of 15 squats ect.?
Yes, that’s right.
2 sets with 15 reps of one exercise, with a short 30-40 seconds pause, and than you move to the other leg exercise.
I wish you great results! :)
I love your plan, i also found this website called workoutlabs.com its 13.00 a month but you can actually make pages of the exercises she has listed. Its helped alot. My only problem is i want to lose alot in my tummy, i try to keep my core tight but can i double up on abs wednesday and saturdays?
A motivating discussion is definitely worth comment.
There’s no doubt that that you need to publish more on this
subject, it might not be a taboo matter but usually people do not talk about such issues.
To the next! Kind regards!!
Thanks a lot, I’m so happy to hear that you like my workout program!
I really likke reading through an article tthat will make people think.
Also, thank you for permitting me too comment!
Greetings From India!
I’m Utkarsha Singh, I have been following your blogs for a long time now, the problem is that I’m very thin and my treatment of PCOS is going on, I really wanna gain weight and get toned up and fit with a curvy body, and pop up my chest and glutes, could you please suggest me which workout program and diet should I follow.
I saw your gaining muscles program, but it had only one group of muscle each day, so I am confused if it would work out .
Yes of course it works, I follow the muscle gaining workout program and it works perfectly.
It allows you to dedicate yourself to just one muscle group, and that will provide faster muscle growth.
Also, make sure you eat a lot of proteins, and consider including whey in your diet.
If you have any other questions, please feel free to contact me, I’ll be more than happy to help :)
Hey! I have sent you an e-mail please check it out! Which program should I really go for? Breaking fat or gaining muscle?
Hi there , thank goodness I found your Post….im so new to this fitness world and so ready to make a change for the better..any ways just wanted to ask what do you mean by chest × 6 or legs × 4 etc….thanks Sharon..
I’m so happy to hear you like my Breaking Fat workout program :)
The x6 means 6 exercises :)
In the warm up phase for example, you have 1 exercise, 2 sets and 15 reps.
Hope I helped you, and if you have any other questions, please feel free to contact me – I’ll be happy to help!
Right here is the perfect site for anybody who wishes to find out about this
topic. You understand so much its almost tough to argue with you (not that I really would want to…HaHa).
You definitely put a brand new spin on a subject that has been discussed for many years.
Great stuff, just excellent!
Thanks for the great comment, it means a lot to me :)
I am not sure which workout plan to start with. I am already skinny and can use some weight gain in arms and legs, however my area of struggle is my stomach. I want to flatten my stomach because there is extra weight there. I know that it is mostly what I eat and how much I am eating, but for the workout part of it- it seems like the 2 month weight loss program is for those that want to lose weigh in general, so I think I should start with the Breaking Fat Formula and then go into the toning workouts? Is that right? I am just seeing what would be better for me to start and confirming that I have the right idea of the workouts.
Yes, you’re right.
I think the Breaking Fat Workout program will be the better choice, for what you want to achieve, and from where you are right now.
So, I suggest you to get started right away :)
I have a question do we loose weight in the tone up phase as well ???
Just in the Tone Up phase the focus is on challenging the muscles as well :)
I’d like to know how long a workout session would take approximately. (cardio+weight lifting included).
I’m trying to see if I’d have enought time to squeeze a workout before going to class. =)
Thanks a lot for your posts!
It takes from 50 minutes to hour and a half, depends on your own tempo.
However, the training shouldn’t be longer than hour and a half.
My training usually takes one hour and ten minutes, but my cardio lasts only 20 minutes.
Try it, and even if you can’t squeeze it all before your classes, you can do the cardio later in the day :)
Just started going back to the gym again in order to lose the last pesky post-pregnancy pounds and try to get back to a leaner build. I had been working out at home but the DVD workouts at just wasn’t getting me there (plus too many at-home distractions); I was also running but developed a heel stress fracture so had to stop, but I wasn’t seeing much by way of toning and any weight loss was minimal. i had been doing just cardio for about two weeks, today I started phase one of the Breaking Fat Program.
My main issue is time, I cannot get to the gym daily; at best, I can get to the gym every other day. Will following the program still give me good results, though of course a bit delayed given time lapse? TIA.
I’m so glad you started the Breaking Fat workout program, you’ll get great results, even if you go to the gym every other day :)
I promise you that!
Also, I can suggest you to invest in some gym equipment, if you have some space home.
For example a set of resistance bands, and few weights, and you’re all set.
That way you can save time, and workout more often :)
I actually do have weights and bands at home, just very difficult to workout at home now with the little ones who don’t really nap anymore, which is why I finally decided to head back to the gym. And as weird as it may sound, knowing I have to go somewhere I can manage to get up early, as opposed to getting up early to work out at home. But whenever possible, at least for arms and chest, will do those workouts at home to try to keep a daily schedule (or close to it).
So far, feeling sore but good, going to the gym ahead of time with a plan is so much more efficient and I feel like I am getting a lot accomplished. And I have been really cutting back on added sugar and avoiding or processed foods.
I’m so glad about that!
Keep it up girl :)
If I able unable to go to the gym everyday can I do all the exercises at home one day? Like alternate from going to the gym and doing some at home? Also, can I pick any exercise online that I’d like for each group? You said don’t do the same exercise two days in a row. So can I do a lunge for legs on Monday then leg press on Tuesday then the lunge again on Wednesday? Or can I do a different leg exercise everyday if I wanted too? Is that okay to do for all groups? This plan is great! Please help! Thank you!
Yes of course, but use some weights or bends if you’re exercising home, to make it more challenging.
And yes, you can and you should do different exercises at least every other training, so feel free to search the net :)
Here’re some ideas for leg day:
Hope I helped :)
Thank you so much! I really appreciate it! Just a couple more questions.. in phase two at the bottom of the printable it says 2 sets 15 reps but in the notes it says 3 sets 12-13 I believe. Which one should I do? Also, when should I increase my weights? Every phase? For the six week phase should I do the same weights for all 6 weeks? Or switch it up? Finally, when I go to higher weights that’s not going to make me bulky right? Because my goal is to lose about 20 pounds and tons but not look to bulky if that makes sense! You’re a life saver!!! I can’t wait to start! Thank you so much (:
I love your workout plans! I am very interested in trying them. The only thing is, due to my work schedule and personal life, it is almost impossibel for me to get to the gym 6 days out of the week. Can the plan be revised for a 3-4 day at the gym for workouts? I am looking to tone up and still lose a few inches. Before the holidays I managed to do so with dieting but had no real direction in the gym and I feel your regime is perfect for me! What do you suggest? I am all ears!!
Thanks a lot for your great comment – it means a lot to me!
Well, you can count it down to 4 days but never less than that.
3 days is too few, so make sure to squeeze it down to 4 or 5 if you can.
And have you checked my diet plan?
If not, here it is: https://fitgirlsdiary.com/2014/03/08/my-diet-program/
I wish you great results with the Breaking Fat workout program, and make sure to send over a “before and after” photo, to win a motivational top :)
Hi there from New Zealand! So glad I found you site :) I have been going to the gym and basically judt jumping on any random machines so tomorrow I start with your Lift Up Phase and am super excited to finally know what I’m doing! A question – I read you had stated 3 x sets but in the notes it says 2 x sets – can you please clarify as I want to get it right. I have also cut back on sugar to less then 24grams a day – can’t wait to see results- thank you ????
I’m so happy to hear you like my blog and decided to start my Breaking Fat workout program – this means the world to me!
The sets can be different, but since you’re starting with the lift up phase make it 3-4 sets per exercise.
This means that you should do 3 times 13-15 reps per exercise, and make a pause of 30-50 seconds between the sets.
1 set = 13-15 reps, and every exercise should contain at least 2 and up to 4 sets.
So for example, 13 reps of squats, 40 seconds pause, 13 reps of squats, 40 seconds pause, 13 reps of squats.
Then you move to another exercises.
I wish you great results, and please don’t forget to measure yourself, and maybe take a before and after photo :)
And if you have any other questions or concerns, please feel free to contact me.
Hi again, I am onto day 3 today and I am so sore – but it feels great! All the months I had been going to the gym I had never felt like this, I just wasn’t training right or pushing myself hard enough. I have cut sugars down to less then 16 grams a day – and plan to keep lowering that number. I do have a question about day 3 – carbs and abs – so I read the section on abs and it seems more focused on those that already had a flat stomach and wanting to produce abs – can you please direct me to ab exercises to assist in getting a flat stomach – which I do realise comes down to 70% nutrition which i have changed drastically. thank you for your help :)
I’m SO glad you’re feeling it, and I’d love to see your abs at the end of the program ;)
About the ab workout, for starter you can try my diamond abs workout, here’s a link: https://fitgirlsdiary.com/2016/03/23/diamond-abs-workout-collection-of-the-best-ab-exercises-for-women/
Also, it would be better to include some plyo and HIIT moves when it comes to your abs.
I personally get the exercising ideas on Instagram, I follow as much fit girls workout videos as I can, here’re my top 40: https://fitgirlsdiary.com/2017/01/20/40-best-fitness-instagram-girls-to-follow-for-daily-workout-videos-and-motivation/
From recently I decided to share some of those videos, so you can find daily workout videos on my Instagram profile too @monica_fitgirlsdiary
Hope I helped :)
Keep it up girl, and if you have any other questions or concerns, or just want to share your results, please write to me I’d be happy to chat.
Hi. I am having trouble locating your tricep workouts. If you click the link it goes back to the back workouts.
I’ll fix it asap.
Here are the links btw:
Hey! I just wanted to say thanks. You inspired me through this article.
Hello: None of the videos on this page is working. Is there a new link or page to refer to?
I’ll try to fix that right away.
Thanks for letting me know!