Skip to main content


My Tips For Better Defined Arms


What do you think so far? I hope this video inspires you to get into the best shape of your life. Please feel free to PIN and Share on Facebook.

What would you like to see more of on the blog?




Join the discussion 38 Comments

  • Anna says:

    Those are some great tips, I will make sure to apply them tomorrow! Thanks Flavia! You look super hot!

  • Celeste says:

    Flavia!! you look amazing. You have the sexy arms that will now inspire other women to achieve them. You are so beautiful 🙂

  • Fitpaki says:

    I think you’re great flavia, a real inspiration 🙂

  • Sue says:

    You look absolutely fantastic Flavia. All your hard work has definitely paid off. If I lived in America I would want to train at the Powerhouse Gym! I really appreciate all the videos you have done over the last few weeks – so informative and inspirational. I’m interested in anything you want to tell us – just keep them coming. Thanks and thanks to your cameraman Vince – it’s a nice change to see you in the spotlight for once. What I love about you two is that you are both so proud of what you have both achieved yet you are also very humble with it (not big headed at all) and that’s what makes you so great to follow. Thanks again, Sue

  • Christa says:

    I couldn’t do but 1 or 2 dips when I started’s take time and now I can do 8-10!!! It’s so exciting when you can! Great video!

  • Lori says:

    Pure perfection! You look uhmazing! Loved your tips to define the arms! As always, great info and again, thanks for sharing all your tips.

  • Erica Mahan says:

    Hey Flavia!

    I just wanted to tell you that I just finished my first week of your workout program and I am obsessed!! I love that I can bring you to the gym with me and I love all of the workouts. You are so inspirational and thank you for putting together your program 🙂

    Also, where can I get more info on “carb loading” etc.? I’ve heard this term before but I am not sure when and if that is something I would ever need to do?


    • Flavia says:

      Thanks Erica. Carb loading is not needed unless you are doing a photoshoot or show. The “treat” or “reset” day in FBL is like carb loading on a regular bases that helps with fat loss.

  • D says:

    Very inspirational! You look awesome! What I would like to learn more about and would appreciate your advise is the timing of carbs and fats throughout say a 12 week challenge. Throughout this process you mention things like … “I will slowly lower my carbs and increase my fat intake until I am where I’d like to be” or you may have grapefruit in a meal that you eat no other carbs or fats. You obviously are not afraid of eating fats…. some say cut them almost completely and others include them. My overall nutrition plan is similar to your deadline diet, unlimited vegetables, lean protein and a small portion of fat at each meal. Other than vegetables I am a very low carb eater….. I do occasionally have oatmeal or brown rice but that’s about it!

    So basically, I would like to know the affect that carbs and fats have on the body so I could understand the timing of them in preparation for a photo session or event.

    Thanks in advance! D

    • Flavia says:

      Thanks D. I am thinking about putting together my exact eating plan and creating a guild for people.

      • Debbies21 says:

        That would be terrific especially if you use pre or post nutrition especially if you do a short workout or if you do a long hike

  • Birinder says:

    Thank you so much for sharing your hard earned work. You look perfect ( just liek a woman should look like ).. I have been following Vince my self and getting really good results. And My wife is in weight loss loss right now, she is doing cardio and taking care of her diet side. And onece she is at her comfortable weight which is not too far,, I would like her to see your video’s and follow your routine. Once again thank you both, and God bless you.

  • Anna says:

    I would like to see a video of you doing dips 🙂 Yes you do have sexy arms that fit women (including me) envy! Anything you want to share with us I will be looking forward to reading! I like hearing about what your currently doing in life 🙂

  • Priya says:

    Wow. You look amazing Flavia! Love following your videos. Thanks for sharing.

  • Lily says:

    Looking awesome!! Do you have any tips for tighten up and perky up the chest? Are there any specific excercises that will help with this?

    • Flavia says:

      Yes, chest flys are great. Hit the chest at various angles, incline presses, flat bench, decline and incline pushups! AND cable flys.

  • lindsey says:

    Hi, you look great! A bit confused though.. i bought the flavilicious programme of yours but the most weight was just 15 pounds. To get your shape now you have to lift heavy. Could you let us know how much you lift and how many reps just as a guideline?
    Also, when should one carb load and fat load?
    Thanks – loving your videos!

    • Flavia says:

      Hey Lindsey, FBL is more of a fat loss than muscle building. I talk here in the video about building and that reqires you to lift heavy. FBL will help shed the fat around your arms to reveal the muscle underneith as well as stimulate some muscle growth while “toning” if you will. To build muscle, you want some reps to be 6-8, some to be 8-10, and some to be 10-12. Then you want to throw in some 15, 20 and 25 reps to really fatigue the muscle at the end of the workout for that particular body part. You should fat or carb load unless you are doing a photoshoot or fitness show! Hope that helps.

  • Bea says:

    Triceps seem to respond quite quickly. I was unable to do tricep body dips, but now do 3 sets of 8 dips with a 5kg weight belt. The downside is when your arms don’t fit into sleeves any more!

  • Great ideas! Excited to try them!

  • Gaby says:

    Tanks for sharing those greats tips. I´ve been training with your videos for the last month and I love it!. But I was wondering if it make a difference if I rest saturday and sunday (instead of thursday and sunday) I usually work on saturday so it gets complicated to workout.Thanks

  • lindsey says:

    I forgot to ask, Flavia…. Are there videos to go with your tips about getting defined arms? Would you mind putting one together to show us the three tips you mentioned about?

  • Debs says:

    thanks tons for sharing all this great information & congratulations on your inspirational achievements — as Billy Crystal channeling Ricardo Montalban would say “you know how you look – you look mah-vellous’ ! Looking forward to FBL 2.0 — will it incorporate stuff from your latest postings ? Would be great for that to be pulled together FBL-style ! All the best to you & Vince

    • Flavia says:

      Thanks Debs! I have a whole new program for FBL 2, I don’t want to have free content in something that ppl pay for but I have had so many requests that I am looking into packaging the whole workouts with Ryan. Look for that soon!

  • Catherine says:

    Hey Flavia!
    Thanks for being such an awesome inspiration! I’m doing Vince’s NNMB program right now (it’s bought and paid for) but, when that’s done I’m so trying out your stuff. I love seeing the changes that muscle building brings. I remember you saying in a video that you don’t get hot by working out like a girl – that’s become my motto! I love both you and Vince and your straight forward approach without all the BS. I told my BFF about the flavalicious program and she’s doing it! Thanks again! Totally want your abs btw (planning on having at least a 4 pack for summer!)

    • Flavia says:

      Thanks Catherine. NNMB will be great to build and then FBL will help you shed down to reveal all the hard work you did to build them all. It will be a great summer for you!

  • Debbies21 says:

    Great tips but I would like the weight progression that you used. What you started with and what you progressed to. Cause that nice definition between shoulder bi and tri is what I’m looking for.

    And you look great.

    • Flavia says:

      Start at a weight that you can do some reps at 6-8, some at 8-10 and some at 10-15. Mix them up between the exercises and every week increase the weight and/or the intensity to challenge your muscles into change.

  • Lori says:

    You and Vince work so well together. Your videos always make me smile because he is so supportive of you. He complements you though out the video. Does not get any better than that. Congratulations !

  • Karine Balian says:

    Flavia, I will say that this tough mind set you have and share should be the new way that women think BEFORE walking into the gym every single time they are about to train. I bought your workout and left the meal planing aside. Doing the Pakulsky meals. But now I’m ready to start the 2 sample meal plans you have. My question: I’m training in the morning, how should the Meal Plan 1 be changed around, as you are training after your second meal? And is the Meal Plan 2 for the off days?

    Merci beaucoup de Karine à Montréal

    • Flavia says:

      Hey Karine, have a read through the meal plans, it explains what to do in each situation. You simply move the meals around to keep your pre-workout meal and post-workout meal around your workouts no matter what time of the day you workout then go to the first meal and continue in order.

Leave a Reply