‘Weight Loss Workout Plans: My HIIT All-In-One Workout Plan’ – Monica May
One of the first steps when it comes to getting fit and getting your dream body is having a workout plan.
However, when I first started off with my fitness journey I had no clue that I was missing this out.
I was going to the gym daily, exercising randomly on different machines, and ended up on a cardio machine for the last half an hour or so.
Even when I started a strength training workout program I haven’t really got the results I was expecting.
I couldn’t seem to get rid of my muffin top, and my abs were still hiding away, no matter how much crunches I’ve managed to do.
And don’t get me wrong, I stand for ‘the only bad workout is the one you didn’t do’ rule.
However, when I am putting in so much time and dedication, why not make the most out of it, right?
All of this changed when I started following HIIT and Tabata workout plan.
I got better results in a month than working out a gym styled training for over a year.
Once I’ve got my amazing results, I just had to share it with all of you, to help as many of you out there as possible in becoming the best version of themselves.
Weight Loss Workout Plans
The Style of Training That Helped Me Get Fit
HIIT is a style of training where you give the maximum amount of benefits, in the least amount of time.
This means that if my workout sessions before were around an hour and a half, now they last around 30 minutes.
Yet, I have better results.
How is that possible?!
Well, it’s all in the intervals and in the high intensity, which makes this style of training so effective.
High-Intensity Interval Training aka HIIT is a training technique in which you give all-out, 100% effort, through quick, explosive and intense bursts of exercise, followed by extra short and active recovery periods.
This type of training gets and keeps your heart rate up and in the fat-burning zone which is why it’s proven to burn more fat in less amount of time.
HIIT and Tabata workout plan is an amazing way to lose weight and get fit, if not the best one, because of many reasons:
- The training sessions are short
- You burn more fat
- You tap into the fat-burning zone faster
- It got an afterburn effect
- It’s fun and diverse (never boring)
- Doesn’t burn muscle mass
- Give you fast results
The real magic in this type of training is in the intervals and circuits.
They keep you in the fat-burning zone during, and even hours after finishing your workout.
It’s also in diversity: HIIT training sessions are designed with tons of different bodyweight movements that spike your heart rate up to the ceiling in just a few reps.
After long years of a gym workout, doing mostly weightlifting split training that lasts for hours and endless cardio sessions on a boring machine, I realized that I’ve been wasting precious time on something that’s not that effective.
Here are my results from doing gym sessions vs doing HIIT and Tabata workout plan.
This workout program changed many lives.
When I first started going to the gym I had no idea how to even start my weight loss journey.
I was never an over-weighted girl, but I sure had some parts that were bothering me a lot – my muffin top for example.
After I saw the results myself, I started realizing that I can motivate many people to start changing their lives too
This is a perfect program for extreme weight loss.
If you are still struggling to lose those stubborn inches on your waist, this is the right way to do that.
Lina’s Weight Loss Journey
This is Lina, one of my best friends!
When she first started, she weighted 198 pounds.
Not to mention her body measurements: they were not admiring at all.
But after the first month, she started seeing results and she decided that giving up was not an option.
Not only she started losing weight, but her body started getting a nice shape.
Her waist was getting smaller and smaller and her legs leaner.
Finally, after 6 months she was a totally different person!
Lina weighs 132 pounds now.
And honestly, those numbers are nothing, you just have to look at her to see her amazing change.
Not only physically, but mentally and emotionally too.
So, if you want to lose weight once and for all, you’re definitely in the right place!
28-Day HIIT Workout Plan
RADIATE is one of the best weight loss workout plans you’ll try.
It’s actually a full-body exercising plan, with follow along videos.
28 days of exciting training sessions, 5 times a week, approximately 30 minutes per day (or less).
Fast, explosive, high-intensity and fun, this workout program is something you’ve never experienced before.
Loaded with over 100+ different exercises that will push your body to its limits and beyond, and challenge it to the max.
With your body pushed to the limits, you will burn fat fast, sculpt and shape your body and boost metabolism faster than ever!
And the best thing is that you don’t even need to go to the gym to do it!
You just need goodwill and minimal workout equipment.
This means that you can do this program in the comfort of your own home or anywhere you want.
Here’s what’s inside the workout program:
- 4 Week Workout Program
- FOLLOW ALONG Videos
- ~30 Minutes A Day, 5 Workouts Per Week
- Over 100 Different Exercises
- Minimal Equipment, at Home Workouts
- Fast Results: Burn Fat + Tone Your Entire Body
- Perfect For Any Fitness Level: Beginners and Advanced
- Warm Up and Cooldown Included
- Fun And Diverse – Each Training is Unique
- Daily Motivations and Inspiring Posters
- Instant Access – You can start today
- MEAL PLAN INCLUDED
So, here it is, the best fitness and weight loss workout plan.
Working out should be anything but boring.
To make working out a routine, you need to make workout exciting, explosive and fast.
Diverse exercises and intervals, that get your heart rate up in a matter of seconds, make you sweat like crazy, and don’t take hours of your day.
And that’s exactly what this workout program will provide for you, other than the amazing results of course.
You see, the problem with other weight loss workout plans is that most of them make you stay inside a box, doing the same exercises over and over again.
And when we stay inside of a box, our bodies get bored so fast, just as bored as our minds do.
That’s why I designed a program that’s something different.
It’s fun and diverse.
Each day is different, loaded with a bunch of moves to spike up your heart rate and get you in the fat-burning zone in no time.
Your body will go through hell and fire but never boredom.
Do You Want To Try It?
If you want to try it out first, you can absolutely do that!
I uploaded Day 1 Week 1 on YouTube!
Go ahead and check it out!!!
To make serious body changes, you really need to challenge your body and push it to the limits and beyond.
And sometimes that means adding some extra weights in your workouts.
You can make a change without the equipment too, and make modifications of the exercises using your own bodyweight.
However, in order to get maximum results in the least amount of time, you will need some basic equipment.
However, the more important thing you will need is an iron will, and a huge wish to get to your dream body and keep challenging yourself daily.
Also, the program is designed for everyone – from complete beginners to athletes.
You could scale the exercises to your own ability and fitness level, simply by lifting lighter and moving slower if you’re a beginner, and lifting heavier and moving faster if you are intermediate or advanced.
The daily training sessions should usually take ~30 minutes a day or less. If you are a beginner, take your time and move slower.
If you are advanced you’ll finish them in less than 30 minutes.
You can modify the exercises to your taste and abilities. For example, if it’s too hard for you to do a full form push-up, you could try it out from your knees.
There are no rules. The only rule is to never stop moving.
Now, take a moment and ask yourself
Are you exactly who you want to be?
Do you want to make a change?
Do you want to feel more alive?
Do you want to get that body you’ve always wanted?!
If yes, I have just one word for you – FITNESS!
Fitness will challenge you, push you to unleash the inner spirit you never thought you had, and most important of all it will help you make a change, both physically and mentally.
Head on to check out RADIATE and start making that change TODAY!
Let me know if you like the program, or if you have any questions at all, by leaving a comment in the section below.
I’m here for you!
I am wanting to try this but how many of each exercise do you perform? Thanks!
You do 3-4 series of each exercise x 13-15 reps.
I am not sure where you’re getting your information, but great topic.
I needs to spend some time learning more or understanding
more. Thanks for magnificent information I was looking
for this info for my mission.
Do you drink protein? If so what kind. I’m on herbal life right now and wondering if their something better and a bit cheaper out there?
P.O.I use fit miss protein power. Vanilla chai. It’s about $25. I find it at Walgreens.
Yes I do, but it’s not necessary. Herbal life is great, I’ve been drinking that one too.
Here’s more about whey https://fitgirlsdiary.com/2014/08/07/need-whey-protein-powder-girls/
For the ladies who have no gym experience, what is a good starting weight on machines and dumbbells? As heavy as you can stand it? Or is there more of a science behind it?
Oh and I would love the answer to Kayla’s comment regarding protein shakes. Thank you!!
I am so sorry for responding so late!
You should start light, for the first two weeks, and then, you make it heavier and heavier, until you find that perfect weight.
If you can do 15 reps, and you are not really challenged, well it’s light. You should be able to do no more than 13 reps, now that is the perfect weight .
Yes I do, and here is a link for my opinion on protein shakes
Still a little unclear on how many reps and circuits
Hey is it possible to have the weight loss program as a pdf and also have pictures of every workout?
I am sorry but I don’t have it in pdf.
It’s in my to do list, so as soon as I make it, I’ll let you know!
All the best!
hi! example of chest work outs?
I linked it! Here you go https://fitgirlsdiary.com/2014/03/13/weight-loss-program/ :)
Wonderful program! I tried it for one month some time ago and I experienced tremendous change and development in both my muscular strenght and cardio. Had a relapse though, eating too much n shit not working out…but now I’m back on track with this. Nice website…
Thank you, Kate!
Love you! <3
Hi, thank you for posting your program! question on the cardio – does the 30 – 40 mins need to be all at once or would i get the same benefit from doing 20 before the weighted work outs and 20 mintes after? thanks!
Well, a cardio before your workout is not a good idea. You don’t want to lose your energy on cardio, and that’s why cardio should come after the weight lifting training.
Here’s an idea if you like to split the cardio: do 20 minutes cardio in the morning, and then 20 minutes cardio right after your workout.
You can also do 20 minutes cardio, then stop for a few minutes and do a set of abs exercises, and then continue with 20 more minutes.
And last, you can change the machines. For example, 20 minutes stationary bike cycling, and 20 minutes treadmill workout.
I hope I helped you.
What’s the best bread to eat
Well, there are many healthier varieties of bread, such as corn bread or rice bread.
Also, there are many healthy bread recipes here on Fit Girl’s Diary, just type it in the search bar.
Thank you so much. I love your website/blog
Hi, I’m sorry but for Day 1, example Chest (3 exercises) does this mean I only choose 3 per day from that Chest link and just rotate through them or do all the exercises on day 1?
You should do 4 exercises, which means Bench Press, Incline Bench Press, Butterfly and Dumbbell Flyes and Dumbbell Pullover.
What you can do is one training with a bar and the next one with dumbbells. Also you can change places for the first two exercises every training, but the last two are always in their place.
I’m confused too on that. So on day 1 you do the complete chest, shoulder, tricepts & butt workout?
No, you choose 2-3 exercises that you prefer and you’re set.
Just make sure to change them every training.
My new workout program just came out, so I wanted to pitch you in :)
Here it is: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Let me know what you think.
Just found your site and I love it. Thanks for all the info! Hope to explore some more!
What kind of cardio? Running? I run 3 miles every other day and I don’t think I could run 3 more to make it an hour! Any tips or info on some cardios? I also do T25 and sometimes p90x. ..Had great results with p90…switched to t25 and lost results. Bummed but I just loved that it was only 25 mins! And now I’ve like plateaued and am not seeing anymore increase in muscle tone…so I added running. I’m a stay at home mom of many children and my husband is never ever home so I have to wake up soooooo early to run when I do, I even tried it pushing a double stroller…100 lbs and it just killed me. …any tips on in home cardios? I am fairly fit…still have a little bit of love around the handles and not the flattest stomach but I don’t look like I’ve had kids :) Just trying to get the last of the stubborn fat!!!!!!!!
I’m glad that you like my site and that you find it inspiring, it really means a lot to me.
Well when you do cardio only, you have to make it at least 40 minutes in order for it to work better.
But when you have strength training, you can do 20 minutes of cardio right afterwards. Running is the best cardio actually. Also you can do rope skipping, fast walking, cycling, or any machine cardio such as elliptical workout or stationary bike. Actually, everything that makes you sweat and makes your heart beat faster in the same time, can be counted as cardio.
Keep up the work, and for any other questions, feel free to write me!
All the best
during your weight loss program. What do you recommend for eating? I have celiac disease and eat low carb/paleo for the most part. How much protein should I be eating? And where should my calories be at?
Sorry for replying so late, but I just came home from my vacation.
Here’s a post about how much protein do we need to eat to get fit, and here’s the direct link to it:
This weekly routine, do you repeat it the entire time?
Yes you do.
Repeat it, just experiment with the exercises, because for every muscle group there are tons of exercises.
I am really excited to try this workout plan as well as your healthy eating plan! I just have a question, I am a member on my schools cross country, basketball, and track & field teams and I was wondering if those daily workouts would suffice as cardio for the designated days?
Yes they can count as cardio!
The thing is, anything that makes you sweat can count as cardio!
Keep that in mind and keep up the good work!
What AB work outs do you recommend? Your link not working
Sorry about the link, I’ve had problems with some broken links, but I’m working hard to fix them shortly.
However, I recommend you to pick the exercises you like the most.
Any exercise works if you do, so don’t worry and feel free to pick them yourself.
Thanks for all the great info on this pace, I really like it.
I just have not so much time in my daily life to work out 6 days a week.
I only have time for 3-4 workouts a week.
How can I split the recommened workout plan in 3-4- days instead of 6?
Thanks a lot in advance for your reply.
I can’t wait to start to go to the gym.
Well you can split it with 1 day strength training, then cardio day, then again strength training and the next time cardio day.
But please give it at least 4 times a week, because if it’s less than that I’m afraid it won’t be as effective.
What warm up do you recommend? or should i just go right to the exercises every day?
I strongly recommend 5-10 minutes warm up, on any cardio machine: treadmill, elliptical trainer, static bike, stepper etc.
Hello! I am following your weekly workout schedule. I’m wondering how many ab workouts to do on the cardio day. So far, I’ve just been doing 1 exercise for 3 sets. If I am supposed to be doing more exercises, should I split them up between cardio? Because I thought that you weren’t supposed to work one area for too long before switching to another area to work out. Thanks!
You can do 2-3 ABS exercises with 3 sets.
When you finish them – head on to cardio, or do them between the cardio workouts – ex: 20 minutes cardio > ABS > another 20 minutes cardio.
For any other questions, feel free to contact me at any time!
What’s up, I log on to your blog regularly. Your humoristic style is awesome, keep
up the good work!
Hello! I’ve been doing this weight loss program and I have been seeing great results! I just really need to work more on my diet. I just have a few questions.
First, my workout is taking one hour and forty-five minutes. Isn’t this too long? I do 5 minutes of warmup, about an hour of weights, 30 minutes of cardio, and 5 minutes of stretching. I leave 1 minute and 30 seconds between sets, and I do 10-15 reps. Do you see what’s taking so long?
Second, is cardio supposed to be after weights? Because thats what it says in some places on this blog, but it says the opposite in other places.
Lastly, as far as meals go, is it okay to have something very carby (like a homemade breakfast sandwich) as soon as I wake up, before I hit the gym, then have a protein shake after the gym?
Thanks for all of your help!
Yes, I can see why it takes so long, it’s a bit longer and that’s because of the long pauses you’re making.
Make sure to count down the rest between the sets from 1:30 (which seems long to me) to 30-40 seconds.
That way, you’re saving yourself more time and you’re making bigger efforts by burning lots more calories too.
Also, make sure that you don’t rest longer than a minute when switching to another workout, or from weights to cardio.
About the cardio, cardio should always be done after the weight training, never before it.
Please tell me where have I said the opposite, so that I can correct myself.
I may have said it in a way that you should do a 5 minute workout on any cardio machine to warm up, but that’s only for warm up.
The real cardio workout, that lasts from 20-30 minutes should be done after your weight lifting training is finished.
At last, the breakfast seems perfect to me :)
You can just try using healthier versions of bread.
For example: wholegrain breads, seeds breads and protein breads.
So as long as you keep it healthy, you’re all set!
If you have any other questions, please feel free to contact me any time.
I’d be more than happy to help.
Thank you so much! You are so helpful!
And I can’t find where it said to run before weights. Maybe it was another one of the blogs. I’ll let you know if I see it again.
Thanks a bunch for sharing this with all people you really realize what you’re speaking approximately!
Bookmarked. Please also talk over with my website =).
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Thanks for sharing your thoughts about tÃ¼rsprechanlage.
obviously like your web-site however you need to test the spelling on several of your posts.
Several of them are rife with spelling issues and I in finding it very bothersome
to tell the reality then again I will surely come again again.
Thank you for the advice, I’ll try working on it :)
Your spelling is not great either! I believe a lot of the mistakes made here are because of fast typing and auto-spell, not ideal, but it happens!
Moni, great blog! Very inspiring! Keep up the great work you do!
Thank you a lot for your support Anka!
I’m really happy that you value my work for what I honestly try to do.
Yes I make a lot of mistakes, since English is not my birth language, but in my latest posts I really try to make the best in improving my grammar and double checking it before posting :)
Wonderful work! This is the kind of info that should be shared around the web.
Shame oon the seek engines for not positioning this publish higher!
Come on over and discuss with my site . Thanks =)
Thanks a lot for the support :)
All the best!
Thank you for all your helpful answers and patients with our questions.
Love that your knowledge was shared! You’re a blessing!!
Oh, I’m so glad that I could help!
Actually, I am so happy to inform you that I’m working on a 5 month workout program to get you to a beach body faster.
It will be live on 15th this month, so I think you’re going to love it :)
It has videos, workout printable, plans and many many bonus details.
Make sure to follow us on the social networks or subscribe in order to get it as soon as it’s on.
Hello ,i came across your site and im very impressed by it. Its very informative. I’d like to know if your routines are good for me. I’m a 55 year old woman, who would love to built muscles and wear sleeveless sgirts this summer. I weigh 155. Im 5` . Id like to lose 15-20 lbs by end of June. I have used weights before and i dont do gyms. My arms are fat and have wings. Can you help.
Im pretty healthy, other than carpal tunnel, no meds and i lean more towards vegan .
I’m so glad that you like my blog, and find it inspiring – it really means a lot to me:)
Well, I can help you for sure, but you have to tell yourself that you have to do it.
As long as you convince your mind – your body can do anything!
A new workout program is coming out this week. It lasts 5 months and it promises a lot – it helped me to finally lose the parts that bothered me, and I’m definitely not the only one!
So subscribe, and you’ll get everything you need to get the results you want – just remember, clear your mind of excuses!
Please feel free to contact me for any questions or concerns, I’ll be more than happy to answer.
Hello , thank you for replting so soon. Im lookung forward to starting your new program. When ans where can i find your new 5 month program.
It’s coming out on my blog by the end of this week, hopefully Friday, so just follow us and you’ll get it as soon as it’s posted.
My new workout program just came out, here it is: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Check it out and tell me what you think :) <3
My new workout program just came out, so I wanted to pitch you in :)
Here it is: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Tell me what you think ^^
High protein diet always works for me when trying to lose some fat. I use TPW products and they are incredibly good.
You can claim a free pack of protein by following this link:
Hi! First of all, sorry for my poor English, I’m from Spain. Thank you so much for all the effort you put on helping other girls like me, I can’t believe how much dedication and time you spend in it! Your blog is so inspiring and I will recommend it to my friends.
My problem is that due to my working timetable and the place where I live I can only workout at home, so I won’t be able to use any of those weight lifting gym machines. Is there any possibility of being successful by training without machines? I think your guide is very inspiring and I was wondering if there is a “home alternative”. If you think it would be worthless, I could try going to the gym at night, but that would be quite unpleasant and I guess it wouldn’t fit in a correct workout-plan timing. What’s your opinion?
I wish I explained myself, I should improve my English too – not only my body hehe! Thank you so much for your attention.
Gracias por los comentarios – Estoy muj feliz de ayudar!
Haha your English is great girl! I’m learning to speak Spanish and I think I said it right :)
Okay, don’t worry I have a solution for you:
Instead of going to the gym, you can try investing in some cheap fitness equipment.
For example, you can invest in some resistance bends.
I workout with them for over a year now – they are cheap, and they are a part of my home gym :)
Every exercise can be done with them too, without the need of any weights, although, you could use some weights too.
So glad you like my blog, and please feel free to write me whenever you have questions.
Muy bien dicho, buen trabajo!
Oh thank you very much for your answer! I’ve never thought of resistance bends! I could get some of those, they’re easy to find
That’s a great solution, I really appreciate it. Thank you!
I’m glad I could help :)
I can even recommend you the workout bends that I use, I ordered them from Amazon, and they’re called “Body Lastics”.
They costed 40$, there’re cheaper ones for sure, but I decided to order them since they were the only ones with over 1000 good and 0 bad reviews.
Keep up, and for any questions or concerns, please feel free to contact me.
Hey Monica! Love your blog its so inspirational. I am starting your breaking fat program tomorrow. I just had a quick question! On day one and day four you say do 2 butt exercises and those exercises are squats, deadlifts, leg curls, lunges, and hip raise. On day two and five you say do legs which includes those exercises with a few additions but you also said our legs need 48 hours to rest before working them so which exercises should I choose for the butt exercises so I can still do leg day the next day?
Thank you in advanced I can’t wait to be on the track to a healthier life!
I’m so glad you like my blog and find it inspiring – it means a lot to me.
And I’m so happy that you are starting the Breaking Fat program – I wish you great results!
About the exercises, on days you have butt exercises, you can do exercises such as hip bridges, reverse leg lifts, crossed legs lunges, and bent knees deadlifts.
These exercises will engage your butt muscles to the max, by leaving your legs out of the picture.
Try them and let me know what you think about them :)
Hey Monica, thanks for the great workout plan! Just a small question – could I shorten the cardio sessions if I do HIIT workouts as they are said to be more effective than regular cardio sessions? Like swimming, jogging, etc.
You can do that, but I always prefer doing regular cardio, because cardio days serve to rest our muscles too, and the HIT workouts are usually engaging them too.
But at the end the choice is yours – do what you feel is more comfortable and what works for you the best :)
I am so glad I found your blog. I have been trying to get the motivation to get healthy again with just getting out of a long relationship where I put myself last and it took a toll on my body, health, and mind. My biggest struggle is being an emotional eater so I have to be very disciplined when it comes to food. I am almost at 200lbs and should be more like 155-160 and I think your blog will help me reach my goal. Thank you so much for the inspiration.
I’m happy to hear from you!
Your story should be a lesson for you, to now dedicate time and effort in yourself.
The act of working out is the most self inspiring experience, so make sure to start working out on daily basis – you’ll get stronger, prettier and more confident faster than you think.
Also, make sure to clean up your diet, and start including healthier foods in it.
I’m here, for any questions or concerns, please feel free to contact me, you can do that on a private e-mail too in the “Contact Me” section.
YOU GO GIRL! :)
nice blog..was just wondering, is it necessary to drink protein?
No, it’s definitely not.
Protein helps a lot, but if you eat right and include enough proteins to your meals – you’re all set.
I personally never have, since I thought I could do it without it, and I did :)
Now I drink it occasionally, but it’s not a necessity for sure.
I feel so stupid asking this but where does ithe say what excesses to do. I can’t find I. Pls help ????
Not a silly question at all!
Here’s the link to my Breaking Fat workout program, where you have videos of every exercise for every muscle group:
Hello! First off thank you so much, you provide newbies like me with so much information. I am totally lost at the gym. I did notice you have quite a few workout plans (Breaking fat, weight loss, tone it up, gaining muscle) Should I pick one and follow it, or should I work on them all in a certain order? …..also with the weight loss and tone it up programs you give us a one week schedule, how long should I repeat that? … I also love the ab pdf’s, will you be adding more for the other workouts? …. sorry for so many questions, I think I found a program I can follow so I’m excited to start!
I’m so happy to hear that you like my blog and find my programs helpful – it means a lot to me!
Well, once you determine your goal, you can pick out the perfect workout program for you.
Breaking Fat is for both weight loss and toning up, it’s really challenging, effective and a great choice for beginners, so if you’re a beginner I would definitely recommend it.
If you decide to go with the weight loss or the tone up workout program (that are really amazing too), you can workout at least 2-3 months to really see permanent results.
I personally follow the gaining muscle program for over 4 years now, and I hope to do so for the rest of my life.
When exercising becomes your everyday lifestyle, that’s when you actually start living fit :)
Thank you so much for your reply! That helps a lot. One more question… do you have any suggestions/routines/links for a good stretching routine for after the workout?
I have a 5months old baby, breastfeeding and I have gained so much weight, which programme will work for me to loose weight?
The Breaking Fat workout program is the best program you can do for weight loss and tone up.
Here’s a link to it:
Thank you for all you do for us ladies that aren’t always sure about weight training. I am a fairly avid runner and practice yoga a fair bit. I tried out your routine on Tuesday and I still can barely walk. lol. Any suggestions as to how I can still do your program without suffering and having to take a break from any kind of exercise for several days. :(
I’m so happy you like my program and find it inspiring :)
Have you checked my Breaking Fat Workout Program? You have a warm up week there, so that your muscles adapt to the movements and warm up a bit before starting the program.
Here it is: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
After they warm up, you want have that big issues with muscle soreness.
Believe me, whenever I make a break for a week or two because of traveling issues, it happens the same thing – I can barely walk after I start working out again.
The truth is that the soreness will go away faster if you just keep going, and a light massage will help a lot too.
The next time, you’ll feel brand new :)
do you have any special weight loss workout plan, if you are a bit sick?
I wouldn’t want to break exercising, even for several days.
Hi!! I just found your blog after searching articles on Pintetest and am obsessed! I’m almost 49 and have recently started a clean eating & workout journey. I don’t need to lose weight, my goal is just to look better with some definition. Let’s be honest, my goal is to look like you…or at least something close. I’ve been working out 5 days, plus cardio 3 days. I’m just not sure that I’m doing it “right” as far as what to workout when. I think following one of your workout plans is exactly what I need, but I’m not sure which one will be best for what I’m trying to achieve. Any advice on that would be much appreciated. As a side note here, I sincerely appreciate all you do for us women who want to make a change in our 40’s. As a person in menopause, I’m learning the importance of taking care of myself. The weight gain happens faster, the bones are getting more brittle and I’m ready to do my best to stop this process. So thank you!!!
First of all let me tell you how happy I am to hear you like my blog and find it inspiring – it means the world to me!! <3
Also, I'm so happy to hear you want to get fit and I'm here to help.
Since you're already working out, I'd suggest you to start off with the tone up workout routine.
I believe it would be a great choice for you and give you that definition you crave for.
However, I'm working on a new workout program for quite some time now, and I hope to finish it by the end of the summer.
It will be followed up by my first e-book about healthy eating, so make sure to subscribe and get it as soon as it's out.
Until then, feel free to contact me if you have any question or need help with anything at all - I'll be more than happy to help out.
Love your blog!!
I was wondering whether body weight exercises would have similar results, if not better. I only have a pair of dumbbells (3kgs/6.6lbs each) and I feel more comfortable without gym equipment.
Also, in the workout plan, why do you separate the muscle groups into 2 days . For example: the upper body is divided into chest, shoulders,triceps on day 1 and back and biceps on day 2.
Our body quickly adapts to the movements we perform while working out.
It also adapts to our own body weight, so as time goes by we’ll have to add something up to make working out more challenging and body changing.
So I always prefer adding up some weights and pushing your body through progress, rather than keeping it fixed on our own body weight.
Also, I believe in separating muscle groups and doing split training sessions, rather than doing everything in one day.
So when it comes to weight loss the best way would be to go with two days and then a day of cardio.
However, this program is dated and I’m working on a new workout program for quite some time now, and I hope to finish it by the end of the summer.
It will be followed up by my first e-book about healthy eating, so make sure to subscribe and get it as soon as it’s out.
Until then, feel free to contact me if you have any question or need help with anything at all – I’ll be more than happy to help out.
I found you from pinterest. I finished month ago the master cleanse and now I am planning to do veggie foods for easy digestion and I am searching for different excersices to greate myself a weight training program but there is so many different and I dont know what to pick and my head is spinning!
While I was in pinterest i found some excersice what I liked and came to your blog. I like the fact that you made easy to follow plan I could modifie because as u said its out of date.
While I was reading comments u mentioned about uptadate of that plan. Where I could find it? Thank you for answering❣️
First of all, let me tell you that I’m super happy to hear you like my blog and find it inspiring – IT MEANS THE WORLD TO ME!
Also, I am glad to hear you decided to take a step towards improving your health.
Yes, I have an upgraded version of this plan.
It’s actually the first official Fit Girl’s Diary meal program that lasts 28 days.
This is the exact same plan with the exact same meals I eat each day, that have helped me get my dream body and improve my health.
It’s all about healthy food and delicious meals that are totally flexible and diverse.
Here’s a link to my meal plan:
The meal plan includes:
– 4 Weeks of delicious body changing meals
– 3 Meals a day: breakfast lunch and dinner + snacks & pre-workout treats
– 4 Shopping lists, 1 for each week
– Flexible recipes & simple cooking tips
– Daily inspirations to keep you motivated & on track
– Tips you can use to stay fit for life
– Immediate digital access to your meal plan (this is a PDF digital download)
– Access to my private email address for support
Please let me know if you have any questions at all – I’ll be more than happy to help!
Hello Moni ! I came across your blog and I really love that you made this to inspire women who are struggling with their weight I just have a question about the workout plan that I hope doesn’t sound stupid but for example day 1 do we do all those workouts in one day or do we pick one from that list to do that day and then follow up with cardio after ? also I would love to have your email !
I’m so happy to hear you like my blog and find it inspiring, it really means the world to me!
It doesn’t sound stupid at all!!
Here’s what you should do, for example Day 1: Chest (3 exercises) + Shoulder (2 exercises) + Triceps (2 exercises) + Butt (2 exercises) + Cardio (30-40 min)
What you should do is 3 exercises for chest, 2 for shoulders, 2 for triceps and 2 for butt. Just pick out 3 exercises for chest, 2 for shoulders, 2 for triceps and 2 for your glutes. Since you’d be doing 2 sets with 12-13 reps of each you should preform them all in about 40 minutes to 1 hour tops. Then, you should do 30 minutes of cardio workout.
Please, if you have anything else you want to ask, don’t hesitate to contact me – I’ll be more than happy to help!
Here’s my official contact email: [email protected]
What if I can’t complete 3-4 sets since I’m a beginner? Does that mean that the weights that I am using are too heavy?
As a beginner, I suggest you to do 2 sets with lighter weights for about a month, or at least 2 weeks, to give your body chance to get to know the movements.
Otherwise, you’re just leaving room for injuries.
Then, when your body is all warmed up, you can add up on the weights and the sets and lower down the reps.
If you have any other questions, please feel free to contact me.
Thank you for providing this workout information for free! Your words give me comfort and encouragement to keep going, to keep working towards a healthier, thinner body. I appreciate your snack ideas too! Thank you!
These kinds of comments make my day!
So happy to hear I helped.
Hey Monica,I love your vlog, we should talk a little more, maybe give you some tips.