body weight exercises
Rb Leg Curl
Burns: 70 Calories in 15 minutes
How To: The key to working those glutes during this exercise is to keep your hips raised and squeeze those butt cheeks. Your body should form a straight line from your shoulders to your knee. Without pausing, bend your foot as close to your butt as possible then stretch it out straight. Repeat with other leg.
Muscles Used: Glutes, Hamstrings, Calves & Core
NOTE:
This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….” You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.
Hi Flavia!
Is is possible to gain muscle while losing some fat? I am very thin but I have the stubborn belly fat it is not that big but I have some, I want to put on muscle so I can up my weight but I am confused how my diet should look like because I know that in order to gain muscle you need more calories vs less calories to lose weight, and I need both, so what would it be your recommendation? To lose weight first and then do a bulk or vice versa? please HELP!!!!
Thank you so much!!
Hey Minnie,
Focus on building muscle right now and as you gain muscle you will lose fat 🙂 You don’t need to do an extreme “bulk” but focus on getting your calories from clean foods and giving your body the nutrition it needs. Hit the weights hard and you should grow! 🙂 Check out this article: https://flaviliciousfitness.com/2011/07/21/post-workout-nutrition/
All the best!
Ana, CPT, FF Specialist
Thank you so much for responding Anna!!! I really understand what you are saying, just one more question how many calories should I be consuming in order to gain muscle and lose fat? How can I calculate them? and how my % of macros should I aim for?
Thanks again and sorry for bothering with many questions!!!!
Thanks Minnie! Your ok 🙂 Start with your weight times 16 in calories per day with 40/30/30 split of carbs, protein, and fat.
All the best!
Anna, CPT, FF Specialist
Thank you for your help!! You are AwesomE!!!=)
Thank you Minnie 🙂
Whenever I have done this exercise, I always feel like I am straining my knees. Is there a way to keep your knees from feeling like they are being pulled to the side?
Hey Mauri,
Make sure you don’t have the band too far to the outside of your body or that your pulling the band too tight. Try to adjust the band in different spots to take the focus off your knee. If this doesn’t work you may have an imbalance somewhere that is forcing you to use the wrong muscles during this exercise. If this is the case look into an Active Release Therapist to check for any weaknesses or imbalances.
All the best!
Anna, CPT, FF Specialist
I am going through menopause. Most of these works seem to be only for women under 45, which of course is easier for them to lose weight. Because of hormones, I am constantly starving. I am trying so hard to restrict my calories to 1200 per day, but I practically swoon from hunger. What can I do to combat the hormones that keep triggering hunger?
Hi Susan,
1,200 calories is pretty low. Try increasing your calories to 1,400 – 1,500. Keep your carbs low and get most of your calories from proteins and healthy fats. Make sure your eating plenty of veggies as well.
These workouts are very effective no matter what age you are. 🙂
All the best!
Anna, CPT, FF Specialist
Hey Flavia,
Couple of questions…
1. Sometimes I cannot manage as I’m tired to do my cardio straight after my weight. I want to try to do my cardio first thing in the morning for example 9am but at what time can I then do my weights on the same day? Or the question should be, how much of a rest period should there be between morning cardio and (possible afternoon) weights split session?
2. What time should I have my last meal before going to bed? I will either have a casien protein shake or a small meal of chicken or egg and vegetable. Is two hours enough?
Hey Heather,
1. wait at least 3 – 4 hours so you can get your energy but anytime after that is fine.
2. The time of your last meal doesn’t really matter, as long as you get in all your needed nutrients for the day. Eat as soon as your get up or right after cardio if your doing fasted cardio, then eat every 2 – 4 hours after that. It doesn’t really matter if your last meal is 4 hours before bed or 1 hour before bed. 🙂
All the best!
Anna, CPT, FF Specialist
Great Flavia but one more thing, should I have my carbs such as qtr cup of sweet potatoe or brown/whole grain rice with my protein and vegetables after the am session or pm session or both?
…as I’m referring to your “The Good, Better and Best Times To Eat Carbs” article
You should schedule your carbohydrate intake around your weight training workout. No need for a special post workout meal after your cardio. 🙂
All the best!
Anna, CPT, FF Specialist
Hello Flavia!
Congratulations to you and Vince on your beautiful baby girl!
I purchased the Full Bodylicious workouts and they are killer! Of course I mean that in a good way! Very effective – and I can tell that I am gaining strength and my body is beginning to change, even though I’m not able to do the workouts 5 days per week, as suggested.
Sometimes I like to mix it up and do something different, especially on days where I don’t have as much time to workout. I downloaded your Drop 10 Pounds videos, and I really have enjoyed those also (I actually downloaded these prior to purchasing Full Bodylicious). My question is, in what order / sequencing should I be doing the videos? I think I’m doing it differently that I’m supposed to! I’ve been doing Vid 1, Vid 2, Vid 3 and repeating that 2 or 3 times. Should I be doing 3-5 sets of video one only, and doing that on one day? Then the next day, 3-5 sets of Vid 2, etc.?
Thanks for the clarification. I’ve looked for information on your website here, but couldn’t find anything about what order to do them.
Have a great day!
Angie
Hi Angie,
We’re so happy your enjoying the program and starting to see results! Both ways you mention to do the videos are good, there isn’t really a right or wrong way. You can do it one way one week then the other way the next week. 🙂
All the best!
Anna, CPT, FF Specialist
Thank you, Anna. I do just mix it up and have been doing it both ways. Thanks for the clarification!
Angie