How To Change Your Workouts For Greater Fat Loss

How To Change Your Workouts For Greater Fat Loss

Most people don’t lose weight and keep it off because they aren’t eating properly.

Most people will “DIET” for a month or two, maybe even three, but then they binge or over eat for weeks and end up the same or even heavier.  This happens because people CALORIE DEPRIVE or eat the same foods so often that one day they can’t take it anymore and totally fall off the wagon.

It’s not necessary to do this!

You can lose weight and get great results without having to cut your carbs out, without having to feel hungry all day in an attempt to “diet”.  

You can lose weight and eat yummy food and not feel hungry all the time.

Most people are eating the WRONG TYPES OF FOODS.

You can eat carbs, if they are the right ones and the right amounts and at the right times.

You are probably “stuck” or not losing more weight because you are eating some of the foods on THIS LIST.

I made a list of 5 Foods that will totally SABOTAGE your results if you consume them.   These foods are incredibly inflammatory and if you have too much inflammation in your digestive system, you will not lose weight, no matter what you do.

These are the foods that I make my clients first take out of their diets before I do anything else.  They usually totally DE-BLOAT within days and most of the time lose 5-10 lbs in just 2 weeks.  Its amazing.

I wanted to put this list in a nice PDF for you so that you can print it and put it in your kitchen as a reminder.  So I went ahead and also added in it the 5 foods that are crucial for you to eat on a daily basis if you want to be healthy, lose weight and be able to gain lean and toned muscle.

I took these foods out of my diet completely and now after having 2 kids, I am in better shape than ever.  I even have ABS that I never had before.  So I am also going to give you some of my favorite ABS Exercises so you can do them too.

You can download the PDF and get the video here in this link (don’t worry, its totally free).

 Another reason people don’t get great results is because they do the same workout program all the time.  It is so important to change your workout routine at least every 3-4 weeks.

 What happens when you always do the same workout program?

Your body adapts and doesn’t change (the dreaded plateau).  In order for your body to change, you must add a stimulus (something that challenges the body, a new weight loss workout).

 What is a stimulus?

A stimulus is basically CHALLENGE.  You need to challenge the body by adding more intensity or change.  A stimulus is basically a change.

There are so many ways you can change your workout.

Here are a few!

1. The # of repetitions
2. The # of sets per workout
3. The amount of rest in between exercises and sets
4. The chosen exercises
5. The order of exercises
6. How you group the muscles
7. TEMPO:  time the muscle is under tension
8. The form of resistance

• How often should you change your weight loss program?

Every 3-4 weeks.  Each exercise program should have specific guidelines during each period of 3-4 weeks that achieves a desired result.

• How can you get a new workout program every 4 weeks if you don’t know how to change it yourself?

Well, the good news is that after so many requests of people asking me for years to make them workout programs, I finally decided to do so.  I knew that people needed to do this in an affordable way so I figured out a way to give people My MMF Monthly Workouts for less than $20 per month.  Pretty incredible right?  

I know, I’m super excited about it because people have been asking me for this for years and I know that a lot of people can’t afford a personal trainer so now I can give people the option to basically have ME as your personal trainer and for less than $20 per month.

I can’t wait to send you your first workout.  And I can’t wait to hear about your results.

• How to ensure you are doing the movements correctly?

You can get my “Virtual Exercise Library”, in this CD-ROM, you will find over 100 exercises with pictured demonstrations and detailed descriptions.  You will actually have an online personal trainer….. Me 🙂   In this CD-ROM will be every single exercise you will ever get in your monthly programs.

Here are some example of changes you can make in a workout program:


Sample fat loss program Day 1

Repetitions:  20
Rest:  60 seconds
Sets:  2

A1.  20 DB Squats
A2.  20 Push-ups
A3.  20 SB leg curls
A4.  20 DB rows

B1.  20 Shoulder presses
B2.  20 Tricep dips
B3.  20 DB hammer curls

C1.  10 Reverse crunches
C2.  10 SB side crunches

Sample weight loss program Day 1 (changed)



Repetitions:  20
Rest:  60 seconds
Sets:  2

A1.  12 DB Incline presses
A2.  12 Push-ups
A3.  12 DB fly’s

B1.  12 Upright rows
B2.  12 Lateral raises
B3.  12 Neutral grip shoulder presses

C1.  12 Tricep pulldown underhand grip
C2.  12 Rope pulldown
C3.  12 Dips with feet on ball


Some workouts are great for leaning out and building lean and tone muscle and definition, some are more for burning fat.

Check out these exercises, they are my Top 10 Calorie Burning Exercises, so you can see what they are and add them into your next workout.

And listen, it is crucial to adapt your workouts to your sleep, stress level, etc.  You can see how to do that here.

I can’t wait to be able to be your online coach and start sending your workouts so that you can see that you can really see amazing transformations in your body!

Click on the following link to get your first workout:  MMF Monthly Workouts




  1. Deeann on May 10, 2016 at 5:36 pm

    When I click on the MMF Monthly Workouts link this message is received, Sorry! That page doesn’t seem to exist.
    I’ve tried the Monthly Workout link on other posts and I’ve yet to see your monthly workout calendar. Any Suggestions on how we can access?

    • Michelle Marie Fit on May 18, 2016 at 7:51 pm

      Im so sorry, you are having a hard time with this. Here is the correct link, we just tested it and it works fine. I will see you inside the program. You are going to love it!

    • Michelle Marie Fit on February 7, 2017 at 1:58 pm

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