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Just For Women Fitness – True or False Quiz

Want to test out your fitness knowledge, for womens fitness, and have a little fun today?  I think you’re going to find some really eye-opening info below too…

1. Females should use the same exercises to slim down their thighs as men use to bulk up their thighs.

False. If I did all the same leg exercises my husband does then it would feel like an Olympic event to put my jeans  on!

I choose specific moves to create separation between my quads and hams and to create the sexy groove under my butt where my hams tie in.  My leg workouts are FREQUENT and FAST PACED so I get my heart rate cranked and keep it their the entire workout so I get my metabolism burning so hot I lose fat when I leave the gym.


2. If you lift heavy weights you’ll bulk up and look like a bodybuilder.

False. You’ll only resemble a muscular female if you have a river of testosterone flowing through your body and you’re prepared to train 2-3 hours a day and do 20-30 sets for 1 body part.

If that’s not your workout, the chances of bulking up over night are about the same as you waking up with a million dollars in your bank account.  You have to work LONG  and HARD for it, it just doesn’t happen.


3. “Stubborn body fat” is a legit problem.

False. Their is no such thing as “stubborn fat.” Fat is fat and if it’s not going away, you  just need MORE TIME to burn it off.

I recently watched my husband drop his body fat from 20% down to 4.9% and he reminded me of this.  Fat is just STORED ENERGY and your body has too much energy  so until you burn it off with hard training, it’ll only appear stubborn.  Don’t get fooled.


4. If you’re a female then you should not view yourself as a bodybuilder.

False. My definition of a bodybuilder is simply someone who wishes to BUILD MUSCLE and LOSE FAT.  That’s what you want if you wish to look curvey.  Placing muscle around your glutes and shoulders is what creates that hour glass figure.

If your 65 year old mother goes to the gym to build muscle and lose fat then she too is a bodybuilder.  It’s not a bad word.  How much muscle you gain and how much fat you lose is UP TO YOU.


5. If you want to lose fat quickly the best thing to do is to run for miles and miles and miles.

False. That’s great if you want a pancake butt, loose skin, shin splints and a lower back so sore that you can’t wear your favorite high heals!

Don’t get me wrong, running is great for burning calories but you can get your fat down to 15% with just diet and weight training alone.  You don’t need cardio until that LAST few percent.


6. Losing body fat is easy.

False. Losing body fat is HARD. If it was easy, every female would look amazing, right?  The concept of losing fat is SIMPLE: Burn more than you take it.  It’s the CONSISTENCY of EXECUTION that is hard.  Once you accept fat loss is hard, then it’ll become easy.


7. You can “tone” your muscles.

False. “Toning” is a name marketers use.  And I’ve probably been guilty of using the word myself. Sorry! Toning basically 
means you lose fat and gain muscle. It’s not a big deal if you use that word.  Just understand what it really means when you use it.


8. If you have cellulite then it’s a genetic problem.

False. Again, this is a BS word marketers stole from European salons and spas, during the late 1960’s, to describe the dimpled 
appearance of skin found on the thighs and butt of women…

To the uneducated person, “cellulite” can be sold as a combo of fat, water and “toxic wastes” that the body has failed to 
eliminate.  All sounds convincing but it’s complete BS and there is no such thing as “regular fat” and “cellulite fat”

Fat is fat ladies. Simply STORED ENERGY from too much ice cream and chocolate you’ve consumed and you need to

Don’t make it any more complicated than that or you’ll keep getting suckered for “problems” you don’t really have.


9. You need 2 hours a day to get a great body.

False. Unless you’re a physique athlete dropping to ultra low levels, you can get the body of your dreams with at least five 
workouts a week for 45-60 minutes a workout.

If you know any lady who has a smoking body doing LESS than this, please introduce her to me.  I’m yet to meet any
 female who has a desirable body do less than this.

Two hours a day will probably lead to illness, injury and burnout.


10.  I need to do a lots of sit ups to get a flat stomach.

False. But I will say, I LOVE training my stomach.  I train it A LOT but not because I’m trying to burn fat but
 because the stomach is what ties your entire body together.

My photographer, who shoots for Oxygen mag, says, “I can shoot any girl if she comes in with a tight midsection. It’s all about the midsection.  If it’s flat and tight, I can make any girl look GORGEOUS.”

Who cares if your arms and legs are toned if when you sit down, your belly fat rolls over your jeans!  A flat stomach is where
 it’s at so we train it HARD in my workouts.  It’s one of my most prized possessions because I worked so hard for it!


P.S. As always, I welcome your feedback and questions in the comments section below. And let me know how you scored.

See also: 5 Best Fat Sources For A Flat Belly


Join the discussion 48 Comments

  • Theresa Vo says:

    Hah, perfect score for me baby! 🙂 But then I confess, I have been coached by the best coaches, too, Dr. Berardi and one of his coaches, Krista last year in his program, Precision Nutrition – Lean Eating. I even managed to be one of the selected third place winners with a cool 1000 smackaroos! 🙂

    Oooh, I must say, I am loving your workouts! You kicked my butt every workout, especially day 2. All that huffing and puffing is paying off big time. I still remembered my first week which was only 2 short weeks ago. I couldn’t laugh without wincing. That’s how much hurt your workout did to my abs!!!

    Thanks for your awesome work ethics. It shows in your videos, and is a major motivating factor!


  • Clea says:

    Great blog Flavia,

    Rellay reiterates your first message and reminds us of some home truths and what is required for fat loss.

    Again, thank you!!


  • Cindy Baltazar says:

    Great test to tell if I have been paying attention to your posts about exercising/fitness. I only missed one, number 3; but to my defense I read it a different way. Stubborn bodyfat is a legite problem. I said True cause to me it is a problem that we all have because of bad eating and it is hard to lose meaning it is not an easy fix, it takes hard work to lose it. So I think all in all I did pretty good! Thanks Flavia

  • Gaia says:

    Hey, you wanna meet a lady with a smokin hot body doing less than 5 45-60 minute workouts a week, then check out Zuzana Light over at She does anywhere from 5 to 20 minutes a day and looks amazing!

    • Flavia says:

      Hi Gaia

      I don’t know too much about Zuzana’s exercise history but I know she has a very inspiring and athletic looking physique. I would be curious to know if she has ALWAYS used 20 minute workouts or if she uses those for maintaing her physique. Do you know?

      My recommendation of five days a week for 45-60 minutes is given based on a female who needs to LOSE a lot of body fat and get to her ideal weight. As you know, Zuzana does not need to lose any weight so be sure to understand the context of her workout recommendation. Best thing is to ask her for clarification and if you can get results doing it her way, all the more power to you.

      I’m all about results and if you re happy with yours… Keep rocking!

      • sarah says:

        Flavia I think youre right – when I used to watch some of Zuzanas workouts they were longer than 20 mins – I would say that her workouts have decreased as obviously with an amazing physique like hers she no longer HAS to put that much effort in to maintain the look she has!

        I too am loving your workouts and my legs were sore for days after the first workout! Good stuff!


    • Becca says:

      I agree, I love Zuzana and have followed her for years. I have gotten great results using her workouts in the past, and still do them for variety now. I have also used them to get results in friends and clients. BUT!!! She does do more than 5 to 20 minutes a day. I think viewers forget that she says she always does her jump rope for at least 4 minutes of HIIT if not more (depending on the work out length she is going to do before or after), and wants you to do it too. She does dynamic stretching to warm up, stretches to cool down, and also goes to Capoeira or Yoga a couple times a week. All that being said, she is doing about 20 to 30 minutes of intense work 5 days a week, about 10 minutes of stretching work 5 days a week, and adding in approximately 2 “classes” like yoga or capoeira for an addition 2 hours of non-HIIT work…. it comes out to about the same time that Flavia suggests. I think the two programs could complement each other nicely, depending on what you are capable of and what you will stick to.

  • Sinead Murphy says:

    Hi Flavia,

    I don’t have that much to lose, probably 5- 7lbs, which excercise would benefit me the most when it’s the last few pounds I’m trying to get rid of.

    I appreciate your feedback and look forward to hearing from you.


    P.S keep up the good work, I think your amazing!

  • Lesli Callahan says:

    I got the cellulite question wrong! Now I know!!
    I LOVE your program…telling all of my friends about it! It is exactly what I’ve been looking for and needed. Thanks you so much, Flavia.

  • nicola says:

    I received your new offer with the homestyle gym workouts but i thought we were going to get those for free. I remember receiving an email that you had gotten so many emails requesting a home gym workout since the flavilious workout we bought was more intended for a gym setting. Did I miss something?

    • Flavia says:

      Hi Nicola. Yeah, you must have missed that email I sent out announcing that the Home Friendly Version of FBL was uploaded to the membership for FREE! Go get em! They are awesome workouts and I enjoyed filming them for you.

      If you want to own a hard copy version of the entire FBL program, that’s up to you and you can find more info via this link:

  • Theresa says:


    My perception of running as a way to lose fat fast was wrong!

    I do have a question, though. What are some good stretches to do after the workouts? I feel as if I can’t stretch well enough and end up doing a fair bit of yoga after the workouts. I love it, but I just don’t have the time to do it every time!

    Thank you!


  • Faye says:

    Would just love to get your workouts, but just cannot spare the 100$ will be watching for more good deals.

  • Clea says:

    Hi Flavia,

    I have been studying/doing exams and am finishing my exams tomorrow, wuhhhooooooooo….i have been watching my diet (not my carbs, need the energy for brain power) and exercising as much as i can between study and doing the exams, I have an event in a weeks time that i would love to lose as much weight as possible before it…I plan to follow the deadline diet for the week and follow your exercise routine, is there anything else i could do in the week, fast days etc? or would you have any hints or tips that would help me to lose as much weight as possible before this event?

    Thank you,

  • Andrea says:


    It’s Andrea from VA, yeah we don’t know each other. But I love you and I hope you know that! Bought your program, am kicking my butt on an almost daily basis and I love feeling stronger each day that I do them! Having said that…I want to take serious issue with one of your comments on Question #9.

    You said:
    “If you know any lady who has a smoking body doing LESS than this, please introduce her to me. I’m yet to meet any
 female who has a desirable body do less than this.”

    My issue is this: I know plenty of women (and the men who love them with) “desirable” bodies who do MUCH LESS than what we’re doing here. Now don’t get me wrong: I want a hard body, want a flat stomach; the health benefits ALONE will be worth the efforts. But to make the subliminal statement that women who are NOT doing what we all know is the right things for our bodies are NOT DESIRABLE is…well, frankly, it’s a bit superficial!

    You are by no stretch of the imagination a mean person! I know you didn’t intend that comment in a mean way, but…it kinda puts men in this tiny, superficial category…plenty of men find their women with spare tires and extra rolls desirable. It’s not ONLY our outsides that make us desirable. Sure our society states that only the skinny and/or physically fit people are “the beautiful” people…but we know this is just NOT true.

    Whew! Done! Got that off my chest…now I need to go kick my butt through day 3’s workout! Woohoo! 🙂

    • Flavia says:

      Totally agree that it’s not all on the outside…omgoodness, I couldn’t agree with you more 🙂 Thanks for sharing and I did not intend to come off as superficial!
      And keep up the hard work!!!

  • Beth says:

    Hi – same thoughts as Nicola, I also must have missed the email announcing the Home Friendly Version of FBL that was uploaded to the membership for FREE.
    Unfortunately – I’ve looked all over the site & cannot find them. Can you post a link here to help me out please.
    Reading your reply to her I am also wondering, is the free posted version not an “entire program” but just more like a sample? What is the difference between them (if any). (I thought when I bought the e.version sets that I was to be looking fwd to a full home workout gift to follow.)
    Thanks for your time!!!

    • Flavia says:

      Hey Beth,
      The entire program is there including the HIIT. The difference is that people had a hard time with the written instructions on home version exercises and I therefore filmed them to show women how to change..for instance…the barbell to dumbbells. You can find everything you ordered here:

  • Rosa Maria Barboza says:

    Dear Flavia, for starters I would like to thank you for all the instructions you have sent me and the videos carefully made to demonstrate how to perform the workout. I’m 55 years old now and I confess that I haven’t exercised for at least 30 years. I hurt my knee once and got a trauma about exercising. Now I’m on a diet and decided to start working out again. I can do only from 15 to 20 minutes a day, so far. and I’m not able to do all the exercises you suggested, but I feel that anyway it’s working for me as I have already recovered some body movements I had lost. So I hope to be able to gradually improve my performance and my body… kind regards from Rosa (Brazil)

    • Flavia says:

      Great job Rosa. I was at a charity banquet tonight and I was told of an inspiring lady who began to workout at the age of56…she is 74 now and runs 10 miles each morning….can you believe it? Never too late to start….you will get stronger every week, take your time and you will finish more each week!!!

  • A quick question for you, Flavia.

    I am 100% with you that a bodybuilder is someone who wants to gain muscle and lose fat and that is where I am. Very recently I have made some really great gains building muscle but at the same time I suddenly started getting really hungry – I am waking up at 4AM with my stomach growling – and I’ve been eating more. And, yes, I have been gaining weight. Nuts! This is not what I had in mind. Any tips?

    • Flavia says:

      Sounds very familar. You have to make sure you are eating enough food with the right nutrients. Start with making sure you get protein with every meal and if you are waking up at night, add a protien shake…no carb with water before bed!

  • Julie says:

    Hey Flavia
    been following Vince for about three years and it’s geat (for all of us!) that he’s got together with you. I’ll admit to being a little cynical at first but you so obviously know your stuff and your no BS approach about the reality -especially in terms of the time and effort needed- are a real leveller in terms of managing expectations and progress. Great reply to Andrea too; I really respect that and it inspires my loyalty to you and your ethos. There are plenty of other on-line trainers of both genders proclaiming to inspire and enable women specifically, to accomplish their nutrition and fitness ambitions and none of them hold a candle to you. Keep the posts and videos coming!
    I wish you every success.

  • Cindy says:

    Hi Flavia,

    I am loving your work and i am about to purchase the hard copy DVD’s but I had some questions.
    Am i getting exactly what the e- versions were but in hard copy? + the new home based exercises DVD. Do i get access to the members area as well by purchasing the hard copy DVD’s and any future updates etc. If so how does this happen. Thanks in advance for your answers.

    • Flavia says:

      Hey Cindy….if you only bought the hardcopy DVDs, no you wont get access to the members site or any future updates…that is a perk for digital members…but you will have the actual DVDs to take with you whereever you go! Thanks and enjoy!

  • Lisa says:

    Free Fat Attack Workout and Meal Plan – I confirmed my email, but as I was trying to download the links, I lost the link. If I try to “reconfirm” – it just says I have already confirmed my email address. If I try it again, I don’t get another link to use (as I assume it realizes I already used that address). 🙁

  • Josie says:

    Hey Flavia, i purchased your 5 day program and i must say, i am so out if shape!!( LOL) im at thé 4 th day of thé second week and i gave already seen an improuvment in m’y strenght , my energy m’y mois and m’y body! Thanks a million for that! In all thé years that i havé been exercising at the gym or at home i’ve never felt all my muscles this sore! Wow its amazing! Today is thé first day where i dont cringe for bending down pr picking something up or caughing!!! M’y question for you is this: CAN i do the 3 reps and go on to the NeXT exercise or do i need to do do each exercise and then repeat till i get my 3 reps done to move on to the NeXT circuit! Hope m’y question is clear!!! Thank you in advanced you are an awsome women I am greatfull for this amazing full body workout!!! Rock on girl!!! : – )

    • Flavia says:

      Hey Josie, keep up the good work! You are to do 3 different exercises back to back and then repeat those for a total of 3!

  • Brooke Zeissel says:

    Hey Flavia,
    I have been using your workout for a couple of weeks now and I am loving it. Having trouble finding time to get it into my busy schedule!! I have completed P90X and was using Turbo Fire with Chalene Johnson when I ordered your program. I have really enjoyed it because lifting weights is my passion much more over cardio. I do have those trouble spots most women have, the loose skin around belly button and some cellulite on thighs. I am self conscious about both!! Would like to wear a bikini again for summer!!! We’ll see!! I am always open to knew ideas for eating. My husband and I get tired sometimes with turkey meat and chicken. Always looking for new ways to fix them. Sorry my question actually is I downloaded the home versions just released and downloaded the cardio/running program. I thought I had seen a HITT program but now I can’t find it. Can you please point me in the right direction. You are an inspiration and I have really enjoyed your workouts! Always ready to read your emails!! Hope to hear from you soon!!


  • Vanessa says:

    Hello this is amazing site! really cool and it will be a new inspirations for me

  • daigoumee says:

    Finally, an issue that I am passionate about. I have looked for information of this caliber for the last several hours. Your site is greatly appreciated.

  • jessie says:

    hi flavia.
    this question may be a little late, but i am kind of wondering how to do your videos, they are working great!!!
    But when we go through a circuit, it says 3reps of 10. and we usually repeat each circuit 3times. Does that mean do a total of 30reps/circuit, resulting in 90reps. or 3 sets of 10,meaning doing 10each circuit, resulting in 30 total/circuit?

    • Flavia says:

      Hey Jessie…you do 3 different exercises back to back and then repeat those 3 exercises for a total of 3 times before moving onto the next circuit 🙂

  • amzzzy says:

    Hi Flavia!

    Loving your new Home Version Workouts, girl!!! 🙂 This was a great survey as well. I’m guilty of the “pancake butt”! LOL Suggestions to lift it back up, please? 🙂 Also, I too love to work my abs/core! I’m getting great results in my upper body and upper abs with your workouts! YEA! But I would like to know how I can get more for the lower abs and booty (my trouble spots…notice I didn’t say “stubborn” ;p). I am in my 4th week of your program and again loving the results. I remember however, when I started how sore I was and loved that I couldn’t laugh or sneeze the next day because my abs were so sore, but now I think my body must be adapting because it’s not the case anymore. I’ve increased my weights and reps, but I think my core is getting stronger and is wanting more (can’t believe I’m saying that! ;)) My waist has gone down an inch (started at 25 in. and is now at 24in) and I love the definition in the upper abs I’m seeing! I know you mentioned that you like to warm up and cool down with ab work. What sort of ab work can I do before and after my workout and for how long (5-8 minutes?). Also, I’m still having trouble with a lot of the moves in Day 2 and even modifying still seems to be putting a lot of strain on my adductor, leaving me with primarily just the HIIT work. I wondered if it would be possible to do a rotation using one of your original home version workouts (the ones recorded outdoors). For example: I love your original Day 3 Home Workout (the one with more emphasis on the lower abs and booty and those wonderful Split Lunges off a step/bench! OWIE!)! Could I do say, Day 1 – Thin Thighs on Monday and then do your original (outdoors) Day 3 home workout on Tuesday, Rest on Wednesday and then do the new Day 3 – Booty Booster Home workout on Thursday, and Day 4-Shoulders on Friday and Day 5-Backside on Saturday with another Rest day on Sunday? Could you suggest other possible rotations to mix it up and keep me sore! 🙂 I love feeling sore…it’s like my badge for all my hard work! 😉

    P.S. I’m going to be taking some 4 week pics this week! I’ll be sure to send them to you! 🙂 Thanks for all your help! Hope you and Vince have an awesome time in San Diego! I was there 9 years ago and just loved it! 😉

    Take care,

    • Flavia says:

      Hi Amy, great to hear all your success. Yes you could switch Day 2 with a HIIT. If you haven’t added cardio onto your workouts…try to add 2 days after weights to see some more shape in the lower body. The lower will come…just give it some more time…if you’d like to speed results, add the cardio.
      For warm up I usually train my abs from 8 to 10 minutes…I do 3 different circuits with 3 exercises…just like FBL. I use anything I can think of….I usually look around the gym to see what is available and make sure that I kill my abs. I am sweating and panting when I hit the weights. Keep up the good work and I look forward to seeing your pictures.

      • amzzzy says:

        Thanks!! 🙂 Just want to clarify…so you suggest I do some High Intesity Intervals two days out of the week after my circuits? Could I do something like you have set up in Day 2 (sprint for 1 minute and walk for 1 minute – repeat 5 times)…say add on to day 4 and 5 (not that these days are easy, but my upper body is freakishly stronger than my lower, therefore these days are less challenging…and of course focus more on the upper body). And should I make my Day 2 all HIIT or can I do a different circuit? Honestly, I love my circuits and weights… but cardio…not so much! LOL Will this kind of cardio help with my “pancake butt” dilema as well? :p I’m not in any hurry, so if I can get rid of this last bit of fat around the bottom and thighs with just circuit work I’d love to continue to do just that! I’m huffing and puffing after your circuit workouts! If you could suggest ways to rotate all your workouts (including the Fury workouts and the Booty Buster workouts) that would be wonderful! 🙂 I want to utilize them ALL! I love them so!

        Thanks for the ab tips! I like the V-ups, Russian Twists, Dead Bug and crunches on the stability ball. Are there any others you could suggest for warming up and cooling down? How many reps of each? Also, I know it’s probably controversial, but are abs okay to workout every day?

        Someone may have already suggested this, but a separate Warm-Up and Cool-down dvd would be GREAT! 🙂 In your copious time, of course! LOL 😉

        Thanks again, Flavia!!! All the BEST!

        • Flavia says:

          Yes you could do the same as Day 2 on the less challenging days. Day 2 keep it more geared towards HIIT. The pancake butt dilema….HIIT and the glute workouts will work. Booty Booster and Fury workout can be substituted for Booty Booster and on one of the off days…you could rotated every other week. Abs are ok to work everyday and I do…except Sundays, day off for me. Yes that is a great suggestion and I will try to add one soon. Thanks Amy

  • amzzzy says:

    Great to hear I can work my abs every day!!! 😀 I always feel so much better when I do! I take Sundays off as well, but I do yoga and some really good stretching…much needed after a week of Full-Body-Licious! 😉
    Thanks again for the tips! I’m a real airhead when it comes to figuring out rotations. If you don’t mind could you peek at what I have so far (below)? I want to make sure I’m understanding and I’m the type of person that has to have it spelled/laid out for me. :p

    Monday: Day 1 – Thin Thighs (home version)

    Tuesday: Day 2 – Show-off Stomach (I just need to find something I can do to replace the Side Plank w/Crunch and the Mountain Climber Crossovers as these two moves strain my adductor too much…otherwise I’d like to keep this one in my rotation…perhaps I could substitute with the Side Planks w/Torso Twist & Dip, and the Russian Twist on the Stability ball…the one you do in the 5 min. Fury?)

    Wednesday: Day 3 – Booty Booster (can I rotate every other week with one of the original three day home workouts…these are the 3 days that you do outdoors in Florida. Or with the Booty Beatdown…if I can figure that one out?)

    Thursday: This is one of my rest days, but could I perhaps do some HIIT work this day? For how long?

    Friday: Day 4 – Sleek and Shapely Shoulders

    Saturday: Day 5 – Beautiful Backside (perhaps with some 10 minutes of HIIT if time allows?)

    Sunday: COLLAPSE!!! :p

    My goal: To build muscle and maintain my 107-108lb. weight. I’m 5’2 and an old lady (44)!! LOL!

    P.S. I just bought a new camera so hubby will be taking my pics this weekend! Yipee! Can’t wait to send them to you! Hope I can make you proud! 🙂

    • Flavia says:

      Day 2…yes those substitutions are great!
      Thursday would be a great day to do HIIT
      Sat….yes with the HIIT and add to it when you can up to 30 minutes.

      Great work and let us know your progress…make sure to measure every week and the same time, the same way!

      • amzzzy says:

        Thank you so much, Flavia!!! 🙂 Will do!

        I’ve been measuring just my chest, waist, hips and thighs with a tape measure. Is this sufficient. I do have some callipers to get an estimate of my body fat as well.

        Thanks again!!!

  • Clea says:

    Hi Flavia,

    I have recently started your workouts using 3kg weights which converts to 6.6 lbs, I actual taught I was using 3lbs, when I started. I have been able to do most of the circuits and all sets using these weights and have been really sore (like everyone else afterwards) Do you think I have started too high weight wise? I would like to build muscle on my shoulders but not so much on my legs and glutes as I’m am naturally muscular in this area and don’t want to bulk up, do you think I should drop the weight and add more reps, or continue as I am for the time being?

    Thank you!!!

    • Flavia says:

      If you are seeing your legs growing, drop weights but I wouldn’t change unless you are noticing bulking.

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