Do you really want to lose 20 pounds? Here is a review of a 100% FREE plan that can make that happen! Below is a mini-overview / review of a great diet and exercise plan that will truly give you the results you are looking for.
Anything worth doing requires time and work—this includes achieving and maintaining a healthy and fit body. There are plenty of fad diets out there, but if we are honest with ourselves, we know that they do not produce lasting results, nor are they ever healthy.
That is why there are new fad diets every year—one never works well enough to stick. The truth is, to get the body you want, you have to earn it. The trouble with fad diets and exercises is that they have a high rate of burnout and it is hard to get your motivation back.
The same goes for starvation diets. The thought of going to the gym and establishing a workout routine is daunting. Anyone that has stepped foot in a gym for the first time knows this—you are not alone.
Don’t lose heart; everyone has to start somewhere and giving up on your gym membership is an expensive way to wave your white flag. If you want to start a fitness routine and stick with it, start with a plan of action.
Fortunately, the Fit Girls Diary has outlined a workout program that is not only effective, but totally free. No trainer required! This workout routine has aided people, especially women- in their weight loss journey.
But it can do more than that–it can help you achieve the toned body of their dreams. According to the Fit Girl’s Diary, sticking with this workout routine for at least 5 months will yield the following results:
- A curvier body
- A toned, more fit looking body showcasing your muscles
- Consistently burning more calories, even when you’re not working out
- A stronger and taut appearance—so buh-bye to skinny and saggy bod
- Improved overall health
- Catharsis: working out is the ultimate stress reliever
- A major boost to your self esteem
- Increased motivation levels
- Improved mood
- Unshakable confidence
- An improved sense of well-being—feeling happier and stronger
- Improved cardiac and bone health
Sounds good right? Why would this plan work where others failed? Well for starters there is no promise of anything being easy. This is a real plan for people who really want to get into shape. If you are looking for shortcuts or think a “trick” will help you magically lose weight, then this plan is not for you.
“Snake oil” plans typically promise a turn around in weeks or a month. Deep down you know that is not realistic. 5 months may seem like a long time–but it really is not. People go on diets and “go to the gym” for years and never achieve their real goals–kind of treading water.
This is however a potentially life changing plan to get in shape and stay in shape. It’s a path to a healthier and fitter lifestyle—not a quick fix to lose 20 pounds.
Below is an overview of the plan.
The Fit Girl’s Diary lists four phases to the workout routine:
Phase 1: Warm Up
Phase 2: Lift Up
Phase 3: Tone Up
Phase 4: Break Up
When its broken down into four component parts, it seems less intimidating, right? The point is not to torture yourself, but to build yourself up and to challenge yourself a little bit more each day. To get a better sense of how each phase works, The Fit Girl’s Diary details each phase, which I’ve paraphrase below:
Phase 1: Warm Up
Alright! Phase 1! Here is the phase where everyone is excited and motivated, not yet discouraged by hard work. The important thing to know here is that this is simultaneously the easiest and hardest step.
It’s the easiest because the workout is going to get more challenging from here, but each step builds on each other, so it is not so bad. It is also the hardest step, because if you haven’t worked out in a while or ever, it will probably be the most physically demanding thing you’ve done in a while.
Fortunately, if you follow each step, you will find that it not only gets easier as you build up your endurance, but you’ll find that it is something that you will want to do. Okay! Phase 1! Phase 1 is the first two weeks of your Breaking Fat Journey.
This is the phase where you acclimate your body to the whole workout process and get familiar with the right way to exercise. In the phase you learn not to hit the weights hard, but correctly. During this phase, you use light weights and learn the right movements while lifting.
Here you will exercise each muscle group once and quite a bit of cardio to get that heart pumping. During phase 1, it is important to stretch at the end of every workout session to prevent muscle injury and soreness. While working through phase 1, The Fit Girl’s Diary lists some key notes:
- Before every training session, do a five-minute warm up
- For each exercise, do two sets of 15 reps
- Use light weights
- Always work on your big muscle groups first so your body adapts to these movements, especially if you’re doing them for a prolonged duration of time
- Stretch after each workout session
- Mix it up every workout session so you’re not doing the same workout routine every time. This will keep your body excited and ready for the unexpected. Despite this piece of advice, always do the bigger muscle groups first.
Phase 2: Lift Up
Phase 2 lasts for six weeks and is where you start using heaving weights and experiment with a wider range of sets. During this phase, each muscle group is broken down into two groups and arranged on two different days. Cardio days are inserted in between the muscle days to keep that heart rate going. The Fit Girl’s Diary lists some key notes about Phase 2:
- Before each workout, do five minutes of warm up
- For every exercise, do three sets and 13-15 reps
- For no more than 15 reps, use heavier weights
- At the end of each workout, stretch for at least five minutes
- Always switch up your workout routine
Phase 3: Tone Up
During this phase, your body will start to tone up. Because you’ll be using heavier weights during this phase, you will lower the count of reps to 12 or 13 while increasing the sets up to four. Here the muscles are paired into groups of two, leaving them with an increased amount of exercise for each group.
Now that we’re becoming more familiar with the right movements of exercise, we will be able to lift heavier weights, even if only slightly. During this phase you should notice more definition and shape in your muscles.
During the two months of this phase, you will notice the most definition and body shaping during the whole program. What’s more motivating than that? Here are the Fit Girl’s Diary’s key notes for this phase:
- Do a five minutes warm up each session
- Do four sets of 12 or 13 reps for each exercise
- Start using heavier weights for no more than 13 reps
- Stretch for five minutes after every workout
Phase 4: Break Up
Here we are, the end of the workout program. By now, your body is looking good and you can break down each training session to working on a single muscle group quickly followed by a blast of cardio at the end of each session. Here, each rep will be reduced to 10-12 while the sets will remain at four. The Fit Girl’s Diary key notes for this phase are:
- Do five minutes of warm up per session
- Reduce your reps to 10-12 per session while keeping your sets to four
- Use heavier weights for no more than 12 reps
- Cap off each workout session with five minute of stretches.
Okay, now that we have established a sensible workout routine, The Fit Girl’s Diary has also outlined an easy meal plan to follow while you’re trying to get fit. Following these guidelines will give your muscles adequate protein while you are working out, carbohydrates for energy, and plenty of salad and fruit.
Remember that getting to a healthy weight and losing visible fat is 60-70% diet. While preparing your meals, remember that how you prepare it also counts. This means baking, roasting, and boiling as opposed to frying and prepackaged foods. Listed below is The Fit Girl’s Diary easy meal planner:
Breakfast is so important; you know this! If you don’t feel particularly hungry for breakfast one day, just have a smoothie. The Fit Girl likes to follow this formula when it comes to breakfast: protein + fibers + healthy fats. Choose some of the following to jumpstart your day:
- Wholegrain oatmeal
- Eggs with salad
- Bread that is seed or protein based
- Greek yogurt sprinkled with nuts
- Berry smoothie made with milk and chia seeds
At lunch, be sure not to load up too much on carbs, especially the bad carbs. The Fit Girl’s equation for a healthy lunch is as follows: fibers + protein + healthy fats + greens. To fulfill this equation, choose from each of the following:
- Occasionally: whole grain pasta or brown rice
- Olive oil
- Healthy light salad dressing
- A dollop of sour cream (not too much!)
Ideally, you should eat dinner right after your workout. Your dinner should resemble your lunch, but without the carbohydrates. So, to break it down, your dinner should be protein (check above) + a salad. Feel free to add some beans but make sure they are of the low carb variety.
Just because you are trying to lose weight does not mean you have to zap all the fun out of life and deny yourself snacks. Below are some Fitness Girl’s Diary approved snacks:
- Protein bars
- Healthy chips
- Energy Bars (sugar-free)
- You can actually eat anything for desert or a snack so long as it is healthy and low in sugar.
Please read here for a guide on the timing of workouts, meals and snacks
Remember you are looking to make changes to build the right habits-both in the gym and the kitchen. If you approach it as improving fitness and transitioning to a healthy lifestyle you will have the success you want.
Also remember that it is a marathon and not a sprint. If you fail or cheat—get back on the plan—do not despair or give up. There will be set backs: holiday meals, social events and even a cold or flu that can set you off course.
Just make sure to keep at it. As you progress into a healthier lifestyle you will find it easier to eat better and workout harder as it becomes a life habit instead of a chore.
The entire Breaking Fat Plan can be found below: