Sept 4, 2012 Goal – tighten up midsection and lose 3 pounds of fat to show more muscle definition. Deadline: Sept 20
It is always a great idea to take pictures of yourself when setting a new goal. It is equally important to continue to take pictures as you progress as sometimes the scale doesn’t always lead you to the same results that you can see in a picture.
This is me after a summer of lots of wine, parties and vacation. Of course I had an approach to keep me from straying too far away from looking my best. I chose really healthy foods for 90% of the summer and for the other 10%, I enjoyed! I never ate deep fried food – that is an abdominal killer – and I opted out of dessert most days.
I was surprised how well my body kept up as I took quite a few weeks off of the gym while on vacation. I still worked out, but this summer was the most time I have taken off weight training in years.
I know one thing for sure, muscle really helps you stay lean! If I didn’t have a good muscle base, my body would have packed on a lot more fat this summer!
Now it’s time to get really lean for Mr. Olympia in Las Vegas where Vince and I are watching our good friend Ben Pakman Pakulski (the underdog) compete for top 3! We are throwing a pool party at Encore where the hottest bodies will be, and I have to represent Flavilicious Fitness well.
Here is my FAT BURNING Workout  from yesterday on Quads and Calves. Keep everything light weight, rest periods very short, no rest between exercises and ONLY 40 seconds between sets and combos. Goal here is to fatigue the legs and keep your heart rate really high! I did the whole workout in 38 minutes. If you are a beginner – intermediate, do only 2-3 sets.
QUADS
Combo One:
Weighted Walking Lunges         20/leg
ss (superset)
Bodyweight Step-ups (very high) Â Â Â Â 10
Rest: 40 seconds   Sets: 4
Combo Two:
Seated Leg Curl                 12           HOME: Sissy Squat
Weighted Squat Jump            15  Â
Squat with Lateral Side Raise       12/leg       Â
Rest: 40 seconds   Sets: 4
Combo Three:
Front Squat                     15
Leg Press                      20          HOME: Frog Jump off floor
Bodyweight Split Squat            12/leg
Rest: 40 seconds   Sets: 4
CALVES
Combo One:
Leg Press Calf Raise (heavy) Â Â Â Â Â Â Â 12 Â Â Â Â Â Â Â Â Â HOME: Sqautting Calve Raise
ss
Standing Calf Raise (barbell) Â Â Â Â Â Â Â Â 10 Â Â Â Â Â Â Â Â Â Â HOME: dumbbells in hand
Rest: 45 seconds   Sets: 4
Finish off with:
Seated Calf Raise (light) Â Â Â Â Â Â Â Â Â Â Â 25
Rest: 30 seconds   Sets: 4Â
Want to pair this workout with some HIIT? Here is a video with my early morning cardio routine: Best Cardio Workout To Lose FatÂ
Awesome workout, thanks Flavia! You look great! Thanks for sharing your photos and goals, rock that pool party girlfriend! 🙂
could you show me an example of a sissy squat?
thanks!
This is how to do the sissy squats:
http://www.youtube.com/watch?v=4V0Hu_aGueA
there are a ton of examples on YouTube
I will have to show this soon…it’s a tough exercise to explain in writing.
You go girl!!! Love your stuff. I’m done with Curvalicious, and now looking for something to tide me over until you come out with a new program!! All of these intermittent workouts help me so much. I am thinking of cycling Flavalicious back in for 10-12 weeks. Take care!
I have Full-Body-Licious and Curvalicious DVD sets. Finally ready to get started. Which should I start with? Tks
Hey Oneida,
Great to have you!! Start with Full-body-licious and let us know how you do!
Ok now I know what a Sissy Squat is from your other answer, what is a Front Squat? Thanks, Flavia!
https://flaviliciousfitness.com/2012/04/03/front-squat-for-lean-legs/
Ohh I love those! Even after like, 10 on each side it burrrrrrrrrrns~:P
And I have one question that might be REALLY controversial and turn many people off because even for me it’s really hard to wrap around my mind. But have you heard of the theory that too much training and working out becomes a stressor, therefore, it can actually lead to weight gain? I believe that this theory states that even if a person eats as healthfully and as controlled as ever, somehow the stress that too much exercising puts on the body has adverse effects. But it’s just a theory! I just wanted to know, what do you think of it, and would that be classified as plain over training? I hope this isn’t a bad question to ask you here! 🙂 Have a blessed day Flavia.
Hey Ellie, it is very true! For instance, I took it really easy this summer because I had worked my butt off for months. Now that my body feels great and relaxed, I am ready to hit it hard again. It is important to note that I didn’t take the whole summer off, but instead didn’t train with weights 5 times a week, I did 4 for about 5 weeks out of 10 and when I trained I took it a little easier.
Doing this also lets me train my butt off for say 3 weeks, then relax for 2 weeks…etc. BUT it took me some time to build my muscles, strip the fat and create the body I always wanted before I started this approach. Once you achieve your dream physique, you don’t have to work as hard to maintain it!
Hard work does pay off! Hope that makes sense.
Ohhh that totally makes sense! You’re so good with your words and are a gifted teacher. God bless you with that! 🙂 Thank you for answering btw.
Great workout! I was able to complete 3 sets in 29 minutes! I was having a hard time keeping my form during the last set so it was time for a cool-down.
My total workout time was 46 minutes; 11 min for ab warm-up, 29 min workout, and 6 min of stretching.
Thanks Flavia!
Awesome job Geri!!
Thanks Anna!
Flavia- thanks so much for continuing to provide great work outs! I had to take a break from working out for a short bit for medical reasons, and now am ready to get back into it! I look forward to this leg workout tomorrow…I did one of your upper body workouts this morning and know I’ll be feeling it tomorrow!
Great stuff!! I see you post several leg routines for example. Do you do a different routine every time you hit the gym or do you follow one for several weeks?
Hey Linda, I typically do the same type of exercises for a set period of time. I might mix some stuff up if a machine is taken or if I feel too sore from a previous workout. I go based on what my body is telling me. If I am not changing, I change my workouts 🙂
Thanks Flavia!
Hi Flavia! I really appreciate you posting free workouts and videos on your website. They are awesome and i look forward to them every week! Also, it’s nice that there are no strings attached to your postings, workouts and videos…..unlike some other websites. So thank you!! One question…..do you do HIIT first thing in the morning on an empty stomach? I know it’s good to do cardio in a fasted state but just wondering if it’s ok for that intense type of cardio.
Thanks Amy! Yes I typically do it first thing on an empty stomach but some days I add it after my weights…like today when I had a ton to do first thing 🙂
Awesome leg workout, Flavia. No doubt you are going to look amazing for the Olympia pool party at the Encore!!!
I experienced the same as you after two weeks in California. Because I had a solid base, just got done with 12 weeks of Curve, I didn’t gain one once of fat while vacationing. I did workout, but no heavy lifting…mainly intense cardio(HIIT & Intervals) for 45 minutes or less half the time I was away and did some hiking. I was shocked that I didn’t gain on the scale or that my measurements didn’t increase.
My next rotation starting Monday will be 4 weeks of Musclicious, 4 weeks of Flavilicious and finally 4 weeks of Curvilicious. Goal is to keep the lean defined body that I worked so hard for using your programs this past year! You rock, Flavia!
Musclisious what is that? Where do I get it!!!??
Hi Linda…I purchased the Muscle program from Flavia, it was a deal she offered as a Curve member. I don’t see it under the products link, not sure if she is still offering it for sale. It’s a 4 day lifting program with her and Ryan, gym based workouts.
Flav, are you still offering Musclicious to purchase?
Email the helpdesk and we can help you out there Linda. Thanks. http://www.flaviliciousfitness.com/helpdesk
Thank you Lori, nice to have you back on the blog!
This is absolutely amazing!! I truly appreciate all the info and these amazing workouts! You have motivated me to start on my own challenge. Could you please share what you eat on a typical day. Do you workout daily? And do your meals change accordingly? I just want an idea as to how and how much I should be eating. I’m a 5’1″ female mother of a 4 year old boy( very lively. Lol). Much love and admiration.
Fran
Hey Fran, thanks so much! There are a few of those posts on the blog. Go through the nutrition and exercise blog posts and you will be able to see a day in the life of!
Can anyone briefly describe what a “sissy squat” is? Never heard it called that. Thanks so much!
How often do you do HIIT?
3 times a week usually!
Last question!! Is that all the cardio you do….3 days of HIIT in the am? Thanks for the help 🙂
For the most part, yes. When I am training for a shoot or vacation, I may add up to 6 times a week but that is only once or twice a year. Also, if I cheated on my diet too much one weekend I will add another day or a long cardio day! Depends how on track I am with my diet.
Aaaggghhhhh!! I lied! THIS is the last question…..do you take BCAA’s with your cardio sessions or only weight training??
I do take them for cardio and weight training but I am not religious with it. I tend to add BCAAs when I am getting ready for a vacation or photo shoot – when I am leaning out.
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