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Frequently Asked Questions about FULL-BODY-LICIOUS
Q: What exactly is FULL-BODY-LICIOUS and why is it so effective?
FULL-BODY-LICIOUS is the same workout I used to drop my body fat from 18% to 13.4% in 10 weeks while working out in Powerhouse Gym in downtown Tampa, Florida. It’s the same workout I used to get ready for the pictures you’ll see on my website…from my first ever photo shoot (something way outside my comfort zone)!
FULL-BODY-LICIOUS consists of intelligently designed 60-minute fat loss workouts to slim down or shape up. Each week cycles through five different full body workouts and each workout gives extra attention to key body parts that contribute to a flawless figure. By the end of the week you will have hit all your major muscle groups five times with multiple angles, exercises and “advanced” fat burning techniques and tricks.
Every single detail is based on strategy and science, and a female’s body structure. Each workout was carefully designed to 1) maximize metabolism 2) destroy fat and 3) reshape your muscles in the safest and most efficient manner. Each workout builds on the previous one and is rooted in the proven F.O.R.C.E. formula just for females.
Bottom line, when you learn how to combine the right exercise sequences on the right days with the right volume and right intensity, the synergistic results are mind blowing. FULL-BODY-LICIOUS is all about developing a body that is flawless in your own eyes.
Q: How long should I follow the FULL-BODY-LICIOUS workouts?
It’s up to you. I follow the 5 day program on a Monday, Tuesday, Wednesday, Friday and Saturday schedule. I take Thursdays and Sundays completely off to let my body recover and reshape. I have been following the same workout for almost 4 months now and my body is still changing from week to week. I recommend you give the program a full 12-16 week minimum to see the best results.
Q: How fast should I see results?
I have no idea, but I’m confident you’ll see results faster than you have in the past! Most ladies drop anywhere from 1-2% of their body fat each week and continue to do so for at least 3-4 months before they need to change things up.
Q: Can I follow the FULL-BODY-LICIOUS at home or do I need to train in a fancy gym?
Absolutely! I include a “home gym version” that you can print off and follow in the comfort of your own home. I would never make a fitness program that was subject to a gym that required fancy gym equipment. We’ll build our bodies with good old-fashioned resistance that includes everything from benches, dumbbells, barbells, cables, stability balls, bands and our own bodyweight. I’ll pass out dead if you find any aspect of my workouts boring or repetitive. Everything is fresh, stimulating and challenging. All you’ll need at home is a set of 3-15 pound dumbbells, a stability ball and a resistance band.
Q: What if I don’t recognize an exercise?
The entire workout program is VIDEO based so you get to watch me demonstrate every single exercise for multiple reps and I even include step-by-step instructions on how to perfect every exercise to prevent you from hurting yourself. It’s like getting your own Personal Trainer!
Q: I want to start losing fat now – will I have to wait for you to ship me all this information before I can get started?
No! The entire program will become immediately available to you via download after your purchase – no shipping fees, no waiting for results! Everything can be downloaded to your computer once your order is processed successfully.
Q: I’m not in my 20’s or 30’s, will this program still work for someone considerably older?
Yes, and we know that because we’ve already had plenty of people in their 50’s and 60’s experience massive success while using the program. The program is crafted for any female of any age and any training background who is committed to making the most of their fitness and health. Check out the six week transformations on my blog.
Q: Is this program okay for a complete beginner?
While I will say that the program is not “easy” in nature, you can modify any exercise, volume, or intensity to adjust to your starting level. I provide ranges of sets and reps to shoot for so everything is relative to your fitness level. All you have to do is start without weight and make sure you perfect the exercise before increasing intensity.
Q: Can males follow this workout?
Definitely. In fact, I bet it’ll make a lot of men gasp for air and make them burn. The program does not discriminate based on age, gender, or any other factor. The program is no walk in the park and lives up to my motto of, “You don’t get a body like mine training like a girl!”
It works across the board. I obviously had my husband Vince examine the workouts and he was extremely impressed with the science-based and strategic program design I utilized. It’s not called a females formula to a flawless figure for nothing! I do however take into consideration all the muscles in a females’s physique that most women want to perfect. There won’t be any bulking of any muscle. This program is geared to a feminine physique.
Q: What if I don’t see the results I want?
Then it’s all FREE.
Simply put, if you follow the FULL-BODY-LICIOUS 5 day program exactly as outlined in the DVDs, and do NOT lose more fat in the next 60 days than you ever have previously, just contact my customer support team and we’ll refund every last penny. Like I said, I won’t be able to sleep at night knowing you invested in my program and didn’t see results, so I’ll make things right and refund you – no questions asked.
As you can see, the pressure is completely on me to deliver you the results you deserve – all you need to do is give the program an honest shot and it’ll work for you.
====
If you have any questions I missed, please post them below and I’ll answer them before we go live tonight!
–Flavia
Hi Flavia, can you please advise me as to how to choose a good resistance band that I will require for the program?
There are so many types, some that look like a big rubber band (like Pocket in the Gym)
and others with rings to hold on to? Do we need the one with door attachments?
Great question..get one that has handles on the them…looks like a skipping rope! Happy shopping 🙂
Hey Flavia, I was wondering….I heard that if you exercise too long per workout that your body actually releases a hormone that causes you to actually gain weight or not lose any. Is that true? And is 60min workouts okay to continually do?
Thanks so much Flavia!
Long Workouts without good recovery will cause an increase in cortisol which can cause a variety of effects that will cause you to either gain some weight or not lose any body-fat. Sometimes you might even lose muscle mass and your metabolism will go down.
Some people recommend that your training shouldn’t be more than 60 minutes, other say 90 minutes.
The number will depend on your actual physical ability and behavior to recover from training and the intensity of the training. To be honest is almost impossible for a regular person to train hard for over an hour. I find that a good number to start with high intensity is from 20 to 30 minutes and then go to 45 and 60 minutes.
Is a little hard to explain because I’m not including the warm-up, mobility work and stretching in those minutes. So for a beginner would be a total of 30 to 45 minutes, including the warm-up and other work, and for advance could be 1.5 hours total for the whole session of the workout (during long workouts). I’m only including the resistance strength training combined with metabolic training which include a large variety of types of training methodologies you can use.
If you are working out for 60 minutes. What are you doing for those minutes? Because walking for 60 minutes on a treadmill is not the same as doing circuits, strength training or intervals for 60 minutes. I think you should not worry about the time so much and just focus on doing a variety of things that will allow you to train with good intensity and recover properly using good warm-up and cool down techniques with good nutrition and sleeping habits.
Sorry for the long answer but is a common question that can’t be answer with a yes or no.
Take care and I hope Flav doesn’t mind me intruding here.
Not at all…couldn’t have said it better myself!
I have a question about the payment. Is there a way to send in a money order? Is a credit card my only option?
Online cheques, creditcards, interact, paypal….not money orders.
is there any way that i can physically order the DVD’s to watch on my home tv. or are they only available for download?
For now, just downloadable.
Yan copy onto disk once you download, I think at least….only a lil tech savvy here but I think friends have done it. That’s my dilemna too. My computer room is definitley not big enough to work out in & I am loving the workouts that are mentioned being I only have 10-15lbs more to lose along with some toning. This could get me to my goal quick style.
Great, thanks! No I don’t think you can but I am looking into hardcopy DVD’s…I will let everyone know!
Hi
My body fat is 13%. and i am 171 cm tall and 58 kg weight. I do intensive training 4 times a week and 2 times yoga .I love my body .I have muscle definition and i feel strong.The problem is my belly is the only part that does not go with the other.My diet is clean but i do not know why it is not going away.Can you solve this problem with your program?
Thanks
That is too little information for me to answer….unfortunately I cannot make claims because there are so many reasons this could be…if you are already 13% body fat maybe doing some intense abdominal work would help…I do offer great core workouts. Hope that helps.
Hi Flavia, I need a slimmer body in four months to diminsh the drag i water. I also need more endurance but even at my age, 83 in two weeks I have a full workload in my company, and have difficulites being enough diciplined to both swim and do exercie and diet.
I need that extra push now and you looks like being able?
83 and still working hard…that is great to see. These may be too dynamic for you but I cannot say that for sure…there are a lot of lunges, squats, jumps…..You will have to make that decision. Great job staying active….very motivating.
It is insperering getting an answer from you, i do the gym at least twice because swimming is most important even if I don’t swim long all the times, pushing and working on my technique is more important. I have written an email to you that I only was able to download the first two. I had to sleep too and each tool so long time.
Hey Flav!
In 10 weeks your bodyfat % went from 18% down to 13.5%.
If following your workout program to a T & combining it with a clean eating lifestyle, would you think it is possible for a woman who has a bodyfat percentage of 19% to smash it down to 15% in 7 weeks?
Thanks
YES
Heya!
Ive been doing a workout and diet regime for two weeks, I will be changing to your workout and diet plans when I receieve it. I know this seems so wierd to ask you but when its time of the month, im a lathargic, emotional wreck in the gym what do u suggest? are there different workouts or some that I should not do at all?
Thanks Ellie
Humm…no I would just tell you to push through it and drink a lot of water….maybe look at seeing a doctor who specializes in hormones therapy 😉
Hi, Flavia:
Will your program be good even if you have 60 pounds to lose??
Thanks.
Yes it will!
Can’t wait to pick this up tomorrow! I’m currently doing Roman’s Final Phase Fat Loss 2.0, which I love and have seen good results, but I’m on the last week so I need something to move on to. I’ll be interested to see the difference in something that is geared toward the feminine physique that is actually a hardcore workout.
I keep hearing that once you have kids, it’s impossible to get that tight six pack look back. Is this true? Should I give up on trying to firm up the “loose skin” look?
Hi Liz,
Whoever told you this is silly. Look at all the celebrities/ supermodel moms! They have babies, and after hard work and dedication they have their perfect flat abs all over again 🙂
Thanks Martha. Think this program will help? I work out fairly regularly and am looking more for toning than weight loss at this point.
Hey Liz!
I have been following Flavia’s fitness-sexy husband Vince for quite some time now, and with the knowledge from the both of them combined, this is bound to be an awesome program! Flavia is certified in nutrition along with having her personal training certificate, so she knows her stuff. She is a really genuine woman who honestly wants to help the females out!
I’m going to give it a shot! You will do fantastic too 🙂 All the best!
AGREED! I have seen so many fitness competitors that have many kids with amazing abs!
I was wondering about the nutrition part. I know a lot of change has to come from diet or its a lot of hard work for nothing. Is your nutrition plan specific to peoples current weight and how many calories they should be consuming to meet their goals?
I do give calculations for you to figure that all out….but I focus on quality mostly.
Do you have your program on DVD?…
Thanks
Hey Lorena, I have one coming out in an hour….look out for it!
Flavia – so you are going to have a DVD out now like it says above? Where can I get it. I know many friends & myself that would completely transform if we have a regimen & this one seems to be a unique one for us female physique’s. Let me know. Thanks
Hey Michelle, Yes it will be available starting tomorrow. I will send out an email when it is ready to go and I will post here as well!
I am really excited about getting this program! From listening to the information you have provided everyone, this sounds like a program that will work to address all of the issues I have been struggling with that have not been helped by other diet and workout plans.
I understand the program will go on sale at 12am. What time zone is that?
I really look forward to getting this!
Cyn
Eastern Starndard Time 🙂
I agree with an earlier poster… I really hope this is available with DVD’s you can follow along with. I like those much better than printed instructions.
From previous posts Flavia has mentioned that her program will be available as a DIGITAL product for download onto a computer, not on physical DVDs. There will still be video footage to follow along with however, along with a manual.
Can we see in the computer all the 60 minutes workout or we will need to print the workout robe able to follow it? Thank you, Claudia
See above…I show 1/3 of the entire workout…you don’t follow me for the whole workout…I demonstrate EVERY exercise.
Thanks everyone for interacting and not being afraid to ask questions. I am really looking forward to helping you acheive your goals! xxx
I am a bit confused with the format of Full Body Licious – is it a DVD set (my preference) or a e-download?
I guess I will pass on this program if it will be offered in PDF format. It’s ridiculously difficult to read a manual and exercise at the same time.
There is NO manual.
DVDs that are downloadable and printable workouts that have pictures of the start and finish position so you can take them wherever you go!
So we can see you working out and we can follow you?
I only do one set of everything….but you will be watching me
Hi Flavia
HELP PLEASE!!!! I have paid to get a copy of your program but due to not having Adobe Flash Player on my computer I couldn’t get a copy of the program – now I have the necessary player on my computer but it looks like I am going to have to buy it again – is there some way it can be sent to me please (I have a copy of my payment receipt for verification).
Cheers Tracey
Go here and submit a ticket and my team or I will help you out from there!
Hi Flavia – I submitted a help ticket for my problem, but I want to make sure I get an answer before the day is over. I wanted to order the Booty Beatdown program as well, but when I tried I was taken to the final order form with only your Full Body Licious program on it. Can I please be given a reliable URL or correct order page to try and order Booty Beatdown again?
Thanks!
Dawn
I have sent you an email from [email protected] You will really enjoy this product!
Hey Flavia!
I went to purchase the dvds this morning but it says nothing about the free Diet plan on the bill anywhere… do you send it later after the purchase is processed? Just hoping you could clarify this 🙂 thanks!
nevermind! i bought it and it came as the bonus so excited!
Hi – I just bought and downloaded Body-Licious and I didnt get the Deadline Diet that was suppose to be included! Is that the diet you were speaking of? If so, could you send me a copy or could someone please let me know when or if I will get mine!! thank you!
Hey Heidi,
You will have to go into the help desk and send your request through there: flaviliciousfitness.com/helpdesk
Hi Flavia, I just purchased your system, but my login is not working. I’m typing in the username and password that were assigned to me, but it keeps saying my username/password are incorrect. Help!
Jennifer, Please email me at [email protected] and I can help you there 🙂
Flavia –
I just attempted to email you and am receiving the following error message. Help again! I’m hopeful to have this resolved by morning so I can try the workouts!
-Jennifer
Delivery to the following recipient failed permanently:
[email protected]
Technical details of permanent failure:
DNS Error: Domain name not found
Did you get attended to? If not please email me at [email protected] or even better..go into the helpdesk ( I will be in both places but mostly the help desk). http://www.flaviliciousfitness.com/welcome/helpdesk. I am going to look for you now in gmail.
No, unfortunately no one has contacted me, so I still cannot access the files. The link you provided to the helpdesk also does not work. URL not found is the error. What is up? I just emailed [email protected] from my home account, so hopefully you can respond to me there. Looking forward to resolving this problem ASAP! Thanks.
-Jennifer Reed
Did you get a resonse now?
Did you get help Jenn? Please let me know if not and I can do it for you. 🙂
Flavia,
Have purchased the 5day workout; only able to access printable pdf files. The option I downloaded indicated mp4 or dvd; I assumed the dvd would open immediately – no such luck.
Please provide directions that will enable me to view online. I am no interested in purchases additional software to support what I thought would provide for immediate access. Look forward to your immediate response so I may get started on what appears to be a promising program.
Sharon, you have to email me at [email protected]. I can help you there, Thanks!
Hey Sharon, did you get help? Go into the helpdesk and look at the knowledge base for help. flavilciiousfitness.com/welcome/helpdesk!
Hi Flavia,
I just had a baby 5 months ago and am breastfeeding. I have tried to do some workouts but my milk production goes down so I haven’t been able to do any work-outs as I had hoped. I would love to try your work-out but am scared that my milk will disappear all together and really would like to breast feed for a year. Any suggestions before I could even consider trying this out? Thanks
Yikes….you were working girl! Take longer rest periods and don’t lift heavy weights and you should be fine…not sprinting..just walking for now! Congrats on the baby!
Alla! Be careful and AWARE that ALL YOUR LIGAMENTS loosen for birthing (not just your hips and pelvis!!) and take at least a YEAR to completely tighten back up. That is how new moms end up w/ a hurt back (ie: I wish I had been informed!) You can SO work out and be strong and go forward, just w/ AWARENESS of the fact that your ligaments are not holding things together as well as they soon will again. Pay attention to your body as you challenge yourself and try to keep your movements in only one direction at a time (ie: bend OR turn, not together yet… etc 🙂 Enjoy… and enjoy your nursing too… it’s so worthwhile… (AND it uses calories and your metabolism and causes contractions that tighten your uterus back up!) Love, Lygia
Thanks, will give it a go and see what happens 🙂
Hi Flavia,
I purchased the program and am eager to get started. My only question is do we do all three sets for each exercise and then move on to the other exercise or do we do one set of each exercise and repeat for two more times. Also how much time should we take between sets.
Thanks
orry if there is confusion. You do each circuit 3 times before moving onto the next. One circuit is 3 different exercises back to back..then repeat the same three exercises..three times! Make sense? Do one rep of all three than repeat…don’t do the same exercise again!
Rest 45 to 60 seconds between each rep (3 different exercises) and 2 minutes before moving onto the next circuit (3 reps).
Hope that clarifies things for you!
OK, got the videos no problem. Was going through them and had a bit on confusion in the way the sets and circuits are presented. Do you do 3 sets of each exercise in each repetition of the circuit for a total of 9 sets for any given exercise, or is it one set of the exercise per circuit and you get 3 sets in as you do one per circuit? Not sure if this is specifically mentioned anywhere in the video and the graphics on the screen can be interpreted a couple of different ways.
Thanks.
Hey Shawn,
orry if there is confusion. You do each circuit 3 times before moving onto the next. One circuit is 3 different exercises back to back..then repeat the same three exercises..three times! Make sense? Do one rep of all three than repeat…don’t do the same exercise again!
Rest 45 to 60 seconds between each rep (3 different exercises) and 2 minutes before moving onto the next circuit (3 reps).
Hope that clarifies things for you!
Hi Flavia,
Should we be doing a warm-up before starting the exercises? From the videos you instantly going into working out, but shouldn’t you do some type of stretching/ something pre-workout?
ALWAYS! A nice walk on the treadmill for 5 minutes or if you are at home….some jumping jacks! 3 to 5 minutes should be good. Let me know what you think of the workouts 🙂
It will still be availablebut the price will be higher…I am so sorry!
I just paid for the five downloadable DVDs and the fitness program, but I didn’t get it because I was paying from my iphone. Can you please contact me as I want to use the program straight away, and I need to down load them from my laptop but I cant find the link as to how to do that.
Hey Charmine…I have been in the helpdesk all day and I think we got these to you if you submitted a ticket there. For future always go to the helpdesk at: flavilciousfitness.com/helpdesk
Hi Flavia
Do you not do any cardio at all in the 16 weeks (minimum) that you suggest doing these workouts? I love to run and want to know if you suggest doing a run one of the days off or add it on 1 or 2 days of the workouts?
Rachel
Hey Rachel,
Please keep running! I do cardio 3 times a week. I want people to go at their own pace. I just added a programe guide…pick it up at the members page!
I am 49 years old and obese. I have exercised before but I get extremely bored very quickly. In your expert opinion would your workouts benefit me? Also do I need an internet connection to view your videos after I download them?
Thank you,
Jackie
Yes, I believe so if you are willing to work hard. You can veiw them without an internet connection. The diet plan will be the most effective part of your success.
Hi Flavia,
I have done 2 days of your fantastic program and I already love the challenge. 🙂
I will turn fifty this summer, in June, and my goal is to be the best looking fifty year old lady in my town. That is a challenge for me but it is not unrealistic with your program.
I am looking forward to following your program for the next months or so. 🙂
Thank you, you rock my abs! 🙂
Helle
Hi Flavia.. I bought the 5 day program last night and cant wait to start it, can you offer some suggestions or options I can use for omitting some of the gym equipment if I’m doing the workouts from home. Such as what is an alternative excise if I cant do the lateral pull downs? Thank you so much
I give alternative suggestions, such as a band to do the lat pull down. I either tell you in the video or in text what the substitutions are. I am also filming the substitutions for the home after many comments….I see that I will have to provide a demonstation to help out and that will be made available late next week!
thank you that will help, I started on Friday with Day 1 and Saturday Day 2 and I have to say I coudnt walk very well on Sunday.. today will be Day 3.. so far I’m loving the workouts.. they are very tuff and cant wait to see some results as I’ve been struggling with 20 pounds for 2 years. I didnt see any cook books on your website, do you have one that I’m just not seeing? thanks again for kicking my butt.. lol
Nope, no cookbook thus far! Nononsensemusclecooking.com is wonderful!
Hi Flavia, I have trained for years as a personal trainer and believed through high quality specialist training that abdominal work (stabilizing muscles inner unit) should be trained at the end of your workout and also they should be trained in a set sequence.. for example always do internal/external obliques before rectus abdominals. In reference to health safety and balanced postural muslces. However in your DVD, you seem to have trained on DAY 2 the abs/stabilizing muscles really hard and near to the end of the workout you do interval sprinting? You or your trainer may have a brilliant explanation for this which I would love to hear!
.
I do not really understand what you’re asking me? FBL is a fat burning workout and the simple concept behind that is: burn more than you take in.
Performing intervlal cardio at the end of a workout will SQUEEZE out all your glycogen and help you tap your fat stores the rest of the day.
Since abdominal training is not as metabolically demanding, it’s a great time to do intevals. On a SUPER HARD leg workout, I would not do intervals afterwards.
If your theories work for you, keep doing them!
I just did my first workout today and i started with the shoulder one, i don’t know why?! Anyway, i have to say that it was tough but fun and i can’t wait to get thru all the other workouts. I was sweating like a pig after the second circuit! I really love this style of working out and say Thank You for making this available to us!
I want to lose 40 pounds, should i try to fit in some interval cadio as well? No that i think i can, but i think i can get this done by September if I focus and work hard. I am also dedicating myself to a clean diet with 1 cheat meal on the weekend. Any tips Flavia would be so appreciated!!
A VERY satisfied customer,
Angela
Ottawa, ON.
Hey Angie,
Thanks so much! You can add cardio after you get a couple weeks in of FULL-BODY-LICIOUS so you can perfect the program first and see if your body can handle more.
I bought/paid through paypal for the five downloadable DVDs and the fitness program, but I didn’t get it because I was paying from my ipad. Can you please contact me as I want to use the program straight away, and I need to down load them to my computer but I cant find the link as to how to do that,
from a very frustrated Scots.
Sorry you are having troubles…you have to submit a ticket in the helpdesk…. flavilciousfitness.com/helpdesk That is a secure way to give you your password.
Hi
I am sorry but I where do I obtain this ticket is it the ID from paypal and cannot find your helpdesk on your webpage. Very keen to get started but getting very frustrated. Please help me to solve this so I do not lose momentum or money
Thanks
D
Here you go my friend! Check your junk mail and spam filters…make sure my email address is on your safelist 🙂
http://flaviliciousfitness.com/helpdesk
Hi Flavia, I’m a bit confused wheather or not I should buy the program. It’s looks like it works and a lot of people are saying really good things about it, but my question is or maybe it’s not really that much of a question, but anyways…
I have been doing competive sports since I was little and well it never gave me the good-looking body, which later meant that I got anorexic tendensies which means I sometimes give food up all together or eat the wrong things if I feel stressed, is there a nutritional guide in it as well, so I won’t end up doing hard workouts and not gettin enough to eat, I useually feel best if i just follow something that i can’t , how shall I say it, can’t quit?
I know this is a long post, but i just need to know since I don’t wanna hurt my body more that I already have done, i need a healthy and stable body.
xoxo Bjørg
Hi Bjorg, There is a nutrition guide that is fantastic and will meet all your nutrtion needs…it is separate but both systems are very well priced.
Hi Flavia,
I’m from the Netherlands, is it also possible for me to order these dvd’s of are they only for the US?
Kind regards,
Petra
They are videos…meaning you can only view online. Nothing is shipped. You download them to your computer.
Questions about the Deadline Diet –
1) I am a lacto-vegetarian so I do lots of whey, 70% hemp, and rice protein powder. They all have a little carbohydrates in them. Do I need to take these carbohydrates off the total carbohydrates from vegetables for the day from low calorie/carb days?
2) On high calorie/carb days you say 55% carbs from whole grains. Is this only grains, or can it include legumes and yams? Does this mean no vegetables? Can I do protein sources with carbs in them like Greek Yogurt, lo carb tempeh, high protein tofu, etc.?
Thanks,
Ming
The Deadline Diet is very strict, that’s why I only recommend to follow 1 to 3 weeks max. You have to take the carbohyrates from all sources (other than veggie…veggies are always free, meaning you don’t have to count them as calories).
Yes you can add grains and legumes and yams…. DID YOU GET THE UPGRADE VERSION?? If not, go to the members page and download the new copy. Greek yogurt has sugar in it, so I wouldn’t use it for this diet…but I do recommed for the rest of the nurtition strategies.
Hi Flavia,
Thanks so much for the upgrade, but it doesn’t clarify that veggies are free, and it also lists yogurt and milk as protein sources, which sounds like it contradicts what you wrote above. It also still says that the carbohydrate sources are from veggies on the low cal/carb day. Maybe a second upgrade is in order?
Thanks,
Ming
Hi Flavia,
One more thing! The upgraded version says 30 – 40 gms of protein powder post workout. Based on your example, this would be about 1/3 of your protein for the day – shouldn’t the post workout protein intake be adjusted according to the total protein intake as a percentage, or is it best to take in that much then to make this diet be most effective? After, all that’s what we’re all after, right?:)
Thanks,
Ming
On top of everything….add a protein shake!
Sorry don’t understand…what was the above comment?
Hi Flavia,
Sorry, will try to be more clear.
1) Upgraded version doesn’t state that vegetables are “free”
2) Upgraded version lists yogurt and organic milk for complete protein sources
3) Upgraded version recommends 30 – 40 gms of protein powder post workout. if your total protein intake for the day is only 81 grams, this leaves 41 – 51 grams of protein for the rest of your meals. Is this the correct way to plan the meals?
Thanks,
Ming
1) veggies are always free
2) Those are complete protein sources and you still have to take into account the carb factor in those protein sources. I just wanted to give some choices.
3) Protein shake is above the 81…should have stated that…thank you for the clarification….we aren’t too worried about protein…be strict on carbohydrates but extra protein will not have devastating consequences.
You’re welcome!
Oh and one more thing….that’s why I am here….to answer any questions so just be patient and don’t focus too much on the numbers. Think about the concept behind why you are doing a carb/calorie cycle. Every body is different and will respond differently…everything is trail and error…if you added the protein shake and that is the ONLY thing you did differently and weren’t getting amazing results…cut out the protein and see if that changes things. Vince cuts out his protein powder when he is cutting hard….I don’t and we both see results!
I just purchased the DVD pack.. I did not receive a password how do I get this and where on the page do I log in so I can view my DVD’s???
Submit a helpdesk ticket at flaviliciousfitness.com/helpdesk. This isn’t a secure way to communicate.
I just completed first day on this training progam and I am so sore I can barely move. Should I take it easy today with a light workout or just skip a day until I can handle all the lunges and weight training? I am in it for the toning and not really for weight lose, although that would be great too, those pesky last 5 pounds! Thanks for the great program Flavia
Hey Christine, yes you can take it easy today…Day 2 is challanging…no weight but challanging. Get charged up for tomorrow and do Day 2 then!
I have a question regarding day two. During the 10 minute cardio interval, is this supposed to be repeated 3 times like all other circuits for a total of 30 minutes? Just thought I would ask in case anyone else has the same confusion. I only did it once and I was spent although I did all the other circuits twice.
Thanks in Advance!
By the way those ab moves on the stability ball are super hard!I am constantly falling off and can barely do 5 on the moves when the ball is below your knees. Talk about core strength! I cannot wait to get there!
Hey Summer….no you just fo 10 minutes….5 minutes spinting and 5 walking or any 10 minute high intensity training.
Thanks and you will get there!
I just have a question regarding HIT cardio. When you mention taking short bursts, what kind of time frame are we looking at? 1 min rest with 15 burst or…what do you recommend??
Hi Marta, I do a 2/3 ratio for HIT training (and from what I have read they’ve done studies and the 2/3 ratio seems to work very well, but Flavia can correct me if I’m wrong!). For example you do say 40 seconds intense and 60 seconds not so intense, another time frame would be say 20 seconds intense and 30 seconds not so intense. Don’t go too low (ie 8 seconds intense and 12 seconds not so intense) if you’re on a treadmill since you won’t be able to stop the treadmill quick enough and may get an injury. Just choose one that you can do reasonably well and see how you go. Good luck!
Ya you are right. I always choose 1 min and 1 min if I am on the treadmill because of the time it takes to slow down and if I am outside I do 30 and 30..keep the numbers simple and always do the high intensity the same or longer than the slow!
Hey Flav. I am starting your program on Monday, can’t wait.
I just wanted to know if I should be doing any extra cardio on off days or after the days training besides what is in your program on day 2?
If so, how long for & do you recommend anything in particular?
And is the rest period 45secs after completing one round of all the exercises the same for each circuit?
Thanks a bunch Flav 🙂
Hey Carley,
Only if you feel you need extra cardio..see how you feel after this week and get back to me. The resting is after one set within the combo and 2 min between combos. DOn’t fixate on the rest, just make sure you keep your heart rate up and are breathing heavy!
Hi Flavia – I LOVE your program!! I completed Day One today and it KICKED my butt in a fantastic way. These are ceratinly the workouts that will blast the fat off me, I just know it!!
I’m not in as great as shape as you so my endurance is lacking. If I can’t finish the circuit, do you suggest I cut back on reps until I can complete the circut and then rest, or just rest whenever I can but complete the 10 reps per exercise?
thanks again for releasing these. I’m so excited to try all of them!
Michelle
Hi – I’m on Day 4 of the program. These workouts are GREAT!! I’m so excited I bought them. Well worth it!
Question: What type of equipment do I need to purchase for this workout? I workout at home.
I have a treadmill, 5lbs hand weights, Kettle bell – 5lbs and 10lbs.
Question: If purchased today what is being offered?
Hey Gen, you would need a stability ball and resistance rope! You would receive…5 videos (at home or gym)…3 home only videos…a HIIT video with a track star and coming soon due to popular demand…a complete 5 video at home series and some surprise bonuses!
I recenlty lost 28 lbs the bad way (due to stress) & in a matter of 6 wks or so. My life only got better because of the weight loss & lost an additional 7 lbs following everything getting back on track & better than before the stress happened. BUT I now have what you call, a slight “overhang” with my lower abs & hate it. I am slowly working on it but wonder if I just do your ab workout along with the other “middle” problem areas workouts & then get going on all 5 once I accomplish the middle, most importantly the abs. Please let me know. I am in the process to see how I can copy your workouts to separate DVD’s on my end to use in my bonus room &/or living room to work out. Thanks so much! Have a fabulous day!
Doing all the workouts how I have them laid out will still melt the fat off…don’t just concentrate on the abs…you need to put your ENTIRE body into fat burning mode! I am presently looking into hardcopy DVD’s. I will keep everyone posted!
Hey Michelle,
To copy them to dvd all I did was download them to my desk top use a program called convertxtodvd and it does some little magic thing and burns it to a dvd for you. You can get a trial of the program or it costs around $50.
Hope that helps.
Nicole
Thanks so much Nicole! That helps tremendously! Have a wonderful day!
Hi Flavia!
Just purchased your full program and downloaded everything last night! Looks like the kind of program I’ve been looking for, for some time now!!! Excited to start! I’m 44 years and I’ve lost 90lbs. Although now thin (5’2 107lbs.), I’m really wanting to build more muscle definition and strength.
My question: I see that there are 5 day workout videos in a gym and only 3 for home. Unfortunately, I don’t have access to a gym, but have a stability ball, dumbbells all the way up to 20lbs, resistance bands (with and without handles), and two steps at different heights. No bosu ball, barbells, medicine ball, pull-up bar, or bench however. I really would like to get the full benefits from the 5 day gym workouts. How do I go about getting the benefits from your 5 day gym workouts at home? Also, what wieght do you suggest for a medicine ball?
Thank you for the awesome program! Looking forward to getting started! 🙂
Amy
Hey Amzzzy, At the beginning of each I state what to use in the home or as you go through I will state what to use or show it in text. I am filming a home friendly version on Thursday and you are not the first that is confused about the transition…so Iook for it early next week and of course I will be emailing you!
Got it! 🙂 Yipee! Can’t wait! You ROCK!!!
Hi Flavia,
I am starting your program tomorrow and I have a question about how to get the recomended 40% carbs. I am 164lbs and 5’5″. I calculated my daily calorie requirements at 1968, based on 12 cal per pound. So to get 40% carbs i would need to eat 196 grams. Since vegetables are very low in calories and it is reccomended to eat only one carb(oatmeal, quinoa, etc) per day I feel like I would have to eat a whole salad bar to get to 196 grams. Any suggestions? Thank you, I am excited to finally get the body I have always wanted.
Hey Pam, 200 grams is 2 cups of rice. You do not include vegetables in your carb choices. If you are only eating carbs once a day as is reccomended. Have 100 grams post-workout and that’s it. You will drop weight very fast!
Thanks Flavia!! That makes it easy to figure. I definitely can do that. I guess I was just stressing too much on getting the right amount and enough calories. I am on my way to a rockin’ body!
Hi there,
It’s 9:49 PM and I clicked on the link to order and the price posted is $70.00. I thought the deal was on through midnight this Sunday. I’m on the west coast in the US.
Did the price special expire Canadian time?
Email me at [email protected] we are on EST.
Hey Flavia,
I am excited and can’t wait to use your dvds. It feels easier to follow your work outs as you are a normal person like the rest of us and haven’t made your videos all super star and stiff. I LOVE IT!!
Anyway my question is: Have u thought about doing a short warm up and cool down stretching dvd. It is hard to find a dvd that only focuses on that. I know I would buy it!! It’s like the complete package.
I get a bit confused with what stretches to do to warm up and cool down. If they should be different or not and if I have warmed up, cooled down and stretched the muscles I used that day.
Thanks
Hey Nichole, thanks for the suggestion. I will look into adding something in the future. Stretches should only be done at the end of the workout. Typically warming up should be to prevent injuries during your workout…so walk fast, skip, jumping jacks..something that warms up your whole body!
Where to start? I’ve downloaded all the videos and great information. I’ve taken my pictures, weight and measurements and calculated my body fat. How do you suggest getting started?
Thanks! 🙂
Amy
Do the workout! Warm up first, watch Day 1 DVD and get familar with the exercises and get to it. Don’t forget to set a deadline and measurable goal.
Oh! I’m so glad you mentioned a deadline! I have a cruise in November and that will be my motivation for sure to get my thin but very flabby body in shape! 🙂
Thanks!
FUN! BY November you can look amazing!! Keep us posted my friend.
Most definitely!!! 😉 Can you give me an e-mail where I can send my transformation pics?
[email protected] would be great!!!
Thank you!!!
I’m almost done with 2 weeks and I can’t BELIEVE the results already!!! I’m getting the lines down my abs just after two weeks!! CRAZY! 😀
I do have a couple of questions about “form”. Can I ask them here or is there another Q&A area for specific exercise tips?
Thanks, girl!!!
Amy
Great job!! Ask away
Okay! 🙂
On Day 2, I’m having a lot of trouble with the “Mountain Climber Crossover”. I can stay on the ball (miraculously enough! ;p), but for whatever reason when I bring my right leg to my left elbow, I’m feeling a strain in my adductor (near groin muscle). I don’t feel it in my left leg however, just my right and of course then I have to stop. I’m fine when my legs move in a straight forward position, such as the “Jacknife” move, and I can even do the “Plank Twist” just fine with both legs on the ball. I also get this same strain (again, in my right leg only) when performing the “Side Plank with Crunch” (but not on the left leg). I do have one hip slightly higher than another and don’t know if that has something to do with it. Is there a way I can modify these moves but still get the benefits? Or perhaps could I just do more of the “Jacknife” or the “Plank Twist” moves? On the “Side Plank with Crunch” could I bring my top leg in towards my chest for the crunch instead of my bottom leg? All these moves have been quite challenging I must say, and I know my form is not perfect yet which I’m sure could be a contributor, but I’m a die-hard and am determined to do at least 10 reps for each!!! LOL
One more question: What are your thoughts on the scale? Should we avoid weighing ourselves on a scale during these workouts? I noticed the first week my weight had gone up 2lbs, but then this second week I’m down 4lbs!!!! I have a love/hate thing with the scale and generally like to keep it under lock and key in the closet, but just wanted your thoughts on the subject. Someone once told me that we shouldn’t rely on the scale when lifting weights, due to “lactic acid/water retention in the muscle”. My source who told me this isn’t always the most reliable which is why I’m asking. 😉 I generally gauge my weight by how my clothes are fitting…which is GREAT now btw! 🙂
Okay, one more then I promise I’ll leave you alone!!! I know you are a busy woman and I can’t thank you enough for taking the time to answer my questions! Truly!
I’m following the same workout schedule as you (Mon, Tue, Wed, Fri, Sat. my workout days with Thursday and Sunday as my rest days). What day is suggested for a “cheat/treat” day? I’m still reading through all your material so I can understand how to use this day, but is it generally just a “cheat meal”? I understand it can only be used on a day I workout as well. I’ve been following Isabel De Los Rios (the person who recommended your program to me :)) plan: The Diet Solution because I have food allergies (Wheat, Rye, Gluten, Soy), but do like to treat myself once a week.
Also, is it okay to do yoga/pilates on our rest days? What if any kind of activity do you suggest on our rest days?
Okay, that was a lot!!!! Sorry to bug ya!!! 😉
Thanks for all your help! I’m truly enjoying all your workouts and can’t wait to see the “home version”! 🙂
Amy
Ya do the moves that feel good and avoid the ones you are feeling discomfort. I will be putting new exercises up as the weeks go on to make things fun too!
Ya, avoid the scale to a point….measurements are so much more accurate. You can go up or down depending on your water retention.
Sat?? I do Sunday because I love SUndays…it is a day I personally take off. Now I said to workout that day and if you don’t, it may slow your fat loss…but if you want to do a cheat day on a day off…go for it…just know that if you keep it on a day where you hit your lagging body parts…the treat day will be good for that day….such as Booty Booster for instance.
Thanks for that reply, girl!! 🙂 That helped! I’ve just been doing the Mountain Climbers from a floor push-up position and do a few more reps. I don’t seem to have a problem doing it that way.
My clothes are definitely a lot looser! I just bought a pair of shorts last month (a size 2) and they are falling off me! :O
I like to use Sat. as my “cheat/treat” day because that is when I’m usually out and about with the family. Besides, your Day 5 back routine kicks my BUTT not to mention my BACK! ;p Do you generally keep your cheat to one meal? What are some of your favorite “cheat/treat” foods? How did you know my booty was my “lagging” body part?! 😉 LOL Love DAY 3!
Thanks again! Loving your workouts!! Look forward to them every morning! 🙂 ~Amy
That so great! Good job! I use the whole day as a treat day. I like to have pizza and bread on that day…I hike up my carbs. I even have a muffin usually in the morning!
GREAT!! 🙂 It so good to know that we don’t have to deprive ourselves all the time to look good!
Flavia,
i purchased your full body-licious workout, but when i downloaded the videos something must have gone wrong, and now i cannot work out how to get back to the download page to do it again. I’m really keen to get started but only have the first 1min of each video which is really annoying.
I have my login details, but cannot find where i login to re-access.
Can you point me in the right direction please. Thanks
Sure and Sorry about that. Here is a way you can re-set your user name and add a password. Please let me know if there is anything else I can help you with.
http://www.flaviliciousfitness.com/members/web/generate-a-new-password
Hello Flavia,
I would like to say that on the 18th April 2011
I made three payments — by clickbank, they are 5RSCNE2N
5RSCNEMD
D5M6BZZE
for the advertisement enclosed
and up till now I have not received anything;-
Could you please look and see and forward
me what needs to be sent
or respond accordingly
thanking you
Filomena
Hi Filomena, Sorry about that. You have to go through the helpdesk at flaviliciousfitness.com/helpdesk and we can take care of you there. This is not a secure place to give you a password. Thanks!
Here is a way you can re-set your user name and add a password. Please let me know if there is anything else I can help you with.
http://www.flaviliciousfitness.com/members/web/generate-a-new-password
Hi Flavia, this is not an FAQ but I am just letting you know that I am loving your workouts (though have only done three of them so far) and am happy to say I have some sore muscles :). I have been following exercise workouts designed by men for men for years now but have never had so much enjoyment from working out as I do with your program. I love the variety of exercises that you incorporate and also the different equipment that you use ie stability ball and suspension work. Also, I am in pretty good shape, but have already noticed some improvements after just three worouts, something which I was not expecting. So thanks for all your effort in researching and putting together these workouts, it is much appreciated!
Hi Flavia, was wondering if “home friendly version” is ready, will it have an additional costs and will you notify those who’ve bought the program?
Thanks, Irina.
Hey Irina, it is filmed and will be available by next friday on the members site, no extra cost and I will send out an email!
Thanks Flavia, i bet that nowadays you exercise your fingers, typing these replays 🙂
Best wishes, Irina.
How do I request a refund. Cannot find the customer support area on your website.
Flavililciousfitness.com/helpdesk
Hi Flavia,
Just a quick question in relation to cutting carbs. My workouts seem to be weaker and i have less energy than usual, especially when working out. I want to maximise my fat loss and understand cutting carbs is essential for this. Do you think this will pass, or should i introduce carbs before my workouts?
Thanks
For maximum fat loss…keep the carbs post-exercise. You will level out and your exercise will suffer a bit but the carb cutting is very effective!
Hi Flavia, for all of your workouts you start with the bigger muscles and gradually taper down to doing the smaller muscles more including abs except for Day 4 Shoulders, where you start with abdominal and a bit of shoulder/ab work. Is there a reason for this? Thanks.
Nope, just switching things up to keep them interesting….starting with the abs is also a great way to warm up the entire body!
Right, makes sense 🙂
PS Am loving the workouts 😀
Hi Flavia, I’m just wondering whether I missed an email or announcement about the home friendly substitutions. To be honest, I’m really struggling with these workouts. I have yet to complete all four circuits in any oif the programmes, even if I only do 1- 2 sets, and still maintain good technique. While my fitness is pretty average, it’s not terrible. I’m hoping that the home substitutions will give me some renewed motivation. Looking forward to hearing from you.
Hey Sally, the home versions will be available tomorrow. I will send out an email the minute they are available on the members page. It’s ok to work your way to perfecting the workouts.. you want to challenge yourself….don’t give up!
Hi Flavia,
I orderd your program on the first day it was available and I see now that you are doing an at home version. I think I still have my members details, but I cant find the link to access the members page. Could you please let me know where the link is,
Thanks,
Sue
Sure Sue…the home version is not up yet…it is finished and we are just waiting for it to me transferred over to a dowloadable version. You will find it here when it is available and I will send an email! http://www.flaviliciousfitness.com/members/
Thanks so much, I am so excited to get started on your program and the home version will be great. I will be putting a picture of you on my fridge as I want your body!!!!!! I start next week so I will let you know how I am travelling xxxxx
Hi Flavia,
I hope you don’t mind all the questions, its a great help for me and i’m sure for eveyone else too!!
Another quick one for you 🙂 I have been following your programme and have lost 3 inches from my waist now 26inches, but have not lost any inches from any other body part…which i’m a bit concerened about as my hips are still 29inches and if i continue to lose from my torso it will look very strange!! The scales hasn’t budged either i am still 121 pounds. Am not sure of my boy fat % i have a body callipers on order, so hopefully i can monitor that too.
Do you think i will continue to lose inches from my waist and none elsewhere?
Thanks for your help,
Clea
Apologies just rereading my question and meant to say my hips are 39 inches, not 29 (I WISH!!!!!)
Hey Clea, I know exactly what you mean but you cannot control the way the fat comes off. You are losing fat from everywhere, it just doesn’t seem that way because you have more in certain areas. I know I had some weeks where my body looked really weird because of this and you likely will go through that as well. You just have to keep going until it is all gone! For sure measure your skin folds….weight can fluctuate a few pounds just from water. No I don’t mind questions at all!
Hi Flavia, why is it so difficult to get my money back, as you have promised?
I am trying to get my refund since 2011-05-13 today is 17-05-11 and the only thing i’ve received from you is the message with an advice to delete all the files. Following you advice i’ve deleted permanently all files and now i have no program and no money and no replay from yourselves . I have done my part why is it that you cannot honor your promise?
Many thanks, Irina.
My friend, you have been refunded. Please have a look at your statement…it does take 14 days to become effective. You should have received emails from Clickbank who do all the refunds. 🙂
Oh 14 days? So that is why i cannot see it on my Pay Pal, well the clickbank should have notify me about 14 days, i wouldn’t panic then. Normally when refund have been made, one can see it right away on Pay Pal, i didn’t and didn’t know that it will take 14 days to appear on my account.
Thank you.
I would like to have a refund. My physical problems seem to be a bit more complicated than the other women express and I’m 81, which no one else seems to be. I have been in excellent health until very recently and thought your program might help. Extra fat is not one of my problems; I’m 5’4″ and weigh 114 lbs.
Sorry to see you go, I need you to submit a ticket to the help desk at http://flaviliciousfitness.com/helpdesk/ and we can assist you from there.
Hi Flavia
I listened to the majority of your teleconference and heard you mention preferably do not drink cold water, I was curious as to why?, as other sources mention that by drinking cold water your body burns calories to bring it up to body temp., and also if the water sat in your stomach just before your meal, wouldn’t that too be a plus?, as you find you’re not able to overeat as that water is taking up some of the volume in our stomach. Just curious, as I have now started drinking room temp water, after listening to your call, and want to ensure that what I interpreted was correct.
Thanks
Hi Paula,
Sure it’s a plus but how many calories do you think you’ll really burn “warming” up the water? It’s minuscule and things you shouldn’t worry or think about IMO.
Again, there is nothing wrong with this but keep your focus on the big leverage changers – diet and hard training.
Thanks for clarifying that for me 🙂 next thing started my first day yesterday and yes I have some very sore quads. However, I’ll be the first to say my core is weak, and struggle with holding correct form for push ups (sad hey 🙁 ) also I’ll also admit my upper body strength is also lacking. What would you suggest I look at doing, try and do as many in correct form rather than aim for the number, and/or reduce the set value as well? Therefore allowing me to continue on with the remaining exercises and their sets and reps if possible.
Yes, do correct form always and advance from there. If your form is poor you wont get the full effect of the workout and you may injure yourself. Keep up the good work!!
Also just did 20 min of your abs today 🙂 and struggled with the stability ball, can I do those exercises requiring my shins on the ball on the floor as a starter until my core strengthens? thanks
For sure you can. I was just talking to my cousins who are struggling with the SB and I told them that I stuggeled at the beginning too…just keep building strength in your core and you will be doing all the exercises soon!
Major thanks for the article post. Will read on…
I just want to say I am just newbie to weblog and actually enjoyed your website. Very likely I’m going to bookmark your site . You really have fantastic articles and reviews. Thanks for sharing with us your website page.
Hi Flavia,
I recently purchased your program and am eager to get started. I just have one niggling concern regarding the fat loss.
A few months back (after finishing college) I started a strict exercise routine and healthy diet. I went from 57kg to 52kg so lost a fair ammount of weight. The only issue is that I lose a lot of weight from my breasts. I am already pretty small and am wondering if you have any tricks or tips to avoid weight loss in this area as I don’t want to shrink any further with your program.
Given a lot of the weight loss did come from my chest (rather than my problem areas like thighs and tummy) I am wondering if whether after a certain point the fat loss will be more foccused on these problem areas (i.e. after fat is depleted in one body area will the loss come from other areas). Does the human body work that way?…
Unfortunately no…you will lose fat all over and it seems like it is coming off other parts faster but those are the areas that don’t have as much fat as the so called “problem areas”. Focus on working hard, keeping the rest periods short and you will see the fat come off everywhere (no keeping your boobs, unless it is genetics)
Hi Flavia,
Another question – sorry to bother you.
I have also been exercising for a while now and am at 52kg (with roughly 18-19% body fat) (5’2″) but I still feel like I am quite bulky (especially in areas such as my tummy, thighs and upper arms/shoulders).
I think one of the reasons for this is that I naturally have quite a large/muscular physique, so I always feel quite thick (especially because I am so short).
I am wondering whether this program will make me feel even more bulky (through the muscle building) or whether the fat loss will make my overall physique look more slender…
I know it is probably hard for you to answer this but I guess i am just frustrated that through all my exercise I don’t have that trim and slender look. 🙁
It should lean you out….with musular types that don’t want to bulk….stick to light weights and high reps. That should do you good!
hi Flavia,
i like your workouts.
i`m pretty active, always have been, but these days do less running and more yoga.
i am smallish….165.5cm and 56kgs, and the only fat on me seems to be on thighs and stomach. (small chested). my diet is quite clean and i drink lotsa water.
questions i have are
1. i`,ve strong legs…but not lovely ones! they are the hardest place for me to get muscle definition and fat seems to sit over all the underlying muscle. what can i do?
2. sometimes after doing weights workouts 5 times a week i start to feel lingering fatigue in muscles… i donnt get this with other exercise. am i lifting too heavy or something perhaps?
3. they say under 18% body fat is too low for women…what`s the story there??
thanks 🙂
1. lunges and squats….stairs these will lean you out fast (this is my problem area too)
2. eat carbs and protein right after your workout. usually this means your nutrition is not adequate for recovery
3. I am not a doctor but my goal is 15% all year long. I also make sure I drink a lot of water, take vitamins and eat a TON of veggies 🙂
THANKS for the reply.
i`ve had trouble with a knee and a long ago snowboard accident really wrecked it. i kept running and snowboarding for more years until it was too painful so i finally got help with it from a physio. he checked and found i also had quite strong muscle imbalance in my legs so we worked on fixing this. isometrics and lots of squats and lunges. 60 or more a day. after 2 years of training it worked and i am pain free again. BUT my legs didn`t shrink! they got stronger and more toned BUT also a little larger i think! i cant`t seem to shift the fat that sits atop the muscle and get a nice shape.
i have read and heard that lunges and squats and stairs lean us out and tone our legs…and mine have muscle….but NEVER lean out…even after years of consistent training using these exercises and more! I AM FRUSTRATED!! but i dont stop cos i want to keep being able to snowboard. 🙂
i will look into post workout nutrition. i`ve been using a sprouted grain protein powder that seems great and mix brewers yeast, vit C and other things in, but maybe i need to look more at the food i`m eating too. i dont eat meat or dairy but do get lotsa protein in beans, bean products and nuts among other things and also eat lotsa veges. am eating fish and eggs occassionally too now…new for me.
as for body fat…… i think the standard is lower for athletes and body builders.
i actually don`t want the body builder look so much. i`m aiming for lean and defined so will maybe lighten the weights too considering my shape tends to bulk i think. i am 46 and am quite fit but do feel as though i`m actually getting heavier through my thighs and tummy area. i backed off training hard though as my knees were warning me to take care and i felt fatigued as i said…..
i think i need to find a balance between doing a weight training program and the running and cardio that i`ve always enjoyed. recently it`s mostly weight training but i feel heavy…like i am putting on kgs!
i read through other posts and other people say their body shape is changing …sometimes weirdly…. guess we`ll just have to see how things go over time.
thanks again. 🙂
Hi Flavia,
I’ve been doing your workout for the past few weeks but all I’m doing is gaining weight and inches, which is the exact opposite of what I am trying to accomplish. I did take a few days off (I went camping over the holiday weekend) but I did get a HIIT workout in over the long weekend. I started at 161 and now weigh 168 and my jeans are tighter then they use to be. Very frustrating, now I have even more weight to lose then when I started and not even my fat girl jeans are comfortable. I eat well and live a healthy life style and I warm up and cool down each time I workout. Why am I gaining weight and inches? When will I lose what I’ve gain and the original amount that I set out to lose? Should I stop the workout?
Did you get No Brainer Nutrition Strategies? Email me at [email protected]
Would I get too burned out if I combine this program with 3x per week spinning classes.. .my ob-gyn recommended spinning as he says it’s the only exercise to help balance fertility hormones as it is resistance training.
If I can, which are the best days I should combine it with?
Thanks!
You should try it. Maybe start with one or two days and if you don’t feel over-worked, add in the third. I normally do 3 to 4 days of cardio a week on top of my weights. One on one day off (make sure you take a full recovery day) and the others would be on the days that are the least challenging for you. I wouldn’t combine it with Day 2 though.
Hi,
Is your program good for build muscle or it is just for fat burning?I need to pack on some muscle and flatten my belly.I am some how skinny fat.
thanks
If is for both. In order to build muscle you have to eat more clean calories and lift moderate to heavy weights!
Hey Flavia,
Loving the workouts and am seeing a big difference…finding the SB exercises very challenging, so am modifing some 🙂 hoping to be able to work my way up 🙂
Just a quick question in relation to fatigue and tiredness, i am going to sleep really early and sleeping a LOT since i started the programme, last night (saturday night) i slept nearly 12 hours..not very exciting for a saturday night, haha! Just wondering if this is normal, and if there is any supplement you know of that might help me?
Thanking you very much 🙂
Clea.
Hey Clea, this mean that you are working your body pretty hard…this happens to me when my calories are low. Make sure you are getting enough food to recover from your workouts. I use a multi-vitamin, vit c, ZMA, greens, fish oils and an antioxidant. Prograde make really clean and beneficial products: http://flaviadelmontenutrition.getprograde.com and for a greens product: http://tracking.humanperformance.net/aff_c?offer_id=4&aff_id=1026
Hi Flavia,
i have been loving your 5 days workout although i’m spreading them out a little as also training for a half marathon so running in between. I wondered if there was an approximate calorie burn for each of the 5 days so i can plan my nutrition appropriately? My overall goal is to reduce my body fat percentage but i have to admit i do struggle with the nutrition! also wondered how much and how often to be increasing weights with the workouts.
Keep up the good work and have a great anniversary when it comes!
Thanks,
Hi Flavia,
I am loving your workouts. So thanks for that! Just wondering if you are ever going to put together an easy meal plan to follow. I find that is the hardest part of the whole diet & exercise world. I know you say to keep to clean and healthy food, and you do have some great ideas and information, but a 4 week program (including recipes) of breakfasts, lunches, dinners and snacks that can be interchangeable to keep things interesting would be great. Even though everybody is different when it comes to the amount of calories, protein and carbs to take in on a daily basis, I think that you could come up with an average meal plan and people could accommodate it to what they require.
Just a thought! I look forward to more!
Thanks so much, Sandy
Hi Flavia,
This may be a stupid completely obvious question, but in the description of your product, it talks only about the workout regime, which im really interested in, but im wondering if it includes a specific eating plan? i see alot of references to “clean and healthy eating,” but does your program actually include what you should be eating exactly to maximise fat loss, in conjunction with the exercise?
Thanks!
Channii
Hi Channii, in diet comes with the hardcory DVDs but is an additional cost with the digital product.
Hi Flavia,
just wondering if you have got the Full body licious in hard copy, actual DVD that i can watch on my tv? or is still just downloadable? thanks
Hi Summer,
Flavia does offer a hardcopy version of the Full Body Licious program. It is not a follow along workout DVD but you can watch Flavia go through one complete set of each circuit on your TV. 🙂
All the best!
Anna, CPT, FF Specialist
Hi Flavia. I hope you are ok.
Can you help me, I want to purchase one of your dvd collection but unsure of which one to get either the Full Body Licious or the CurveALiocious dvd. I want to do most of the work out in the gym. I am 43 and my fitness it quite good. I work out nearly every day and I also do military fitness. but I don’t want to bulk out. I just want to look lean and get my 6 pack back.
Thankyou Lorraine
Hi Lorraine,
Thank you for your interest in Flavilicious Fitness. Both of Flavia’s programs come with complete at home guides. Full-Body-Licious is more geared for fat loss and involves full body workouts in every worktout. Curvalicious is a fat loss system but it is geared towards giving your muscles shape as we incorporate different rep ranges and lift heavier weights for some exercises to stimulate muscle growth.
Also, Curvalicious is targeted towards one muscle group at a time so the workouts are more body part specific.
Flavia wrote a blog post with further details, have a look:
https://flaviliciousfitness.com/2012/05/21/curvalicious-workout-for-women/
Full-Body-Licious: This 8-12 week program will help you lose weight, tighten your entire body and will not make you seem like you are on a diet. You can find the online program here: http://www.flaviliciousfitness.com/welcome-presentation.php
Curvalicious: Will give you feminine curves in all the right places. No more looking like you went on a starvation diet. This program will give your muscles that toned look that every female desires. Want to look like you workout? Grab Curvalicious here http://www.curvaliciousworkout.com
All the best!
Anna, CPT, FF Specialist
Hi Flavia,
I will soon be finishing one program and am looking at the full-body-licious program to do next. However, I typically only have about 30-35 minutes per morning (not counting warm-up and cool-down) to workout. I noticed that these workouts are about 60 minutes long. Would this program still work for me with my time constraints? If so, how would you suggest I break it up or trim it down to fit my time constraint?
Hi Jill,
Yes, FBL would still be very effective! In the program manual Flavia tells you how to adjust them to your schedule 🙂 If you have any other questions after reading it just let us know 🙂
All the best!
Anna, CPT, FF Specialist