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PHOTOSHOOT DONE!

I had a blast during my photo shoot but unfortunately I don’t have a pic to share just yet. It was just Melissa and I, and since we are friends we just chatted all day and I forgot to ask her to take a pic on my phone to send to you.

I asked her to send me one ASAP and she agreed. I just haven’t gotten it yet.

I can’t wait to share it with you. I am so proud of myself. I seriously had doubts that I would be ready in time, but I did have a few tricks up my sleeve….

Trick #1: I took a natural diuretic for 4 days prior to my shoot (and if I ever need to be in a bikini for a pool party, I do this too before the pool party): diuretic is dandelion root — all natural

I drank 4-5 liters of water those 4 days to help flush my body of any water retention and I avoided caffeine (hard for me). I think it worked. 

Trick #2: I also did 4, 20-minute HIIT sessions and a long 30 minute walk/run that same week. 

Basically I did 5 weight training sessions and 5 cardio workouts. My week looked like this:

Monday – Glutes, Hams & Calves
Tuesday – Back & Chest with evening HIIT
Wednesday – Morning HIIT
Thursday – Shoulders & Abs with evening long cardio
Friday – Quads, Glutes & Calves with evening HIIT
Saturday – Bi’s, Tri’s & Abs with HIIT right after.
Sunday — OFF (and carb up)

Trick #3 – Carb depletion with carb loading to follow

I ate 1/2 cup of carbs after my workout Monday then NO CARBS until Sunday morning. I was pretty carb depleted and miserable on Saturday. I increased my fats for the week but I was still pretty exhausted come Saturday.

Sunday I woke up and started carbing up with 300 grams of carbs and 2oz of protein with each meal (all from fish). No fasts other than cooking fats. 


So now what?

I need to de-load, take it easy this week so here is what I am doing (not really easy…I don’t do easy well)

  temporepssetsrest
Day 1: Hams, Glutes & Calves
A1Barbell Squat32108560
B1Powersquat Deadlift22118560
C1Lying Leg Curl301210415
D1Leg Press (feet high and wide)31108415
D2Hip Extension (45*)201210410
E1Seated Calf Raise *toes pointed out101115310
E2Heavy Standing Calf Raise *toes pointed out10163-6375
Day 2: Chest And Back
A1Rope Straight Arm Pullover311110460
B1Overhead Lat Pulldown Machine w Underhand Grip311210460
C1Seated Row Overhand Neutral Grip311210415
D1DB Chest Flies Flat Bench311110460
E1Cable Chest Press311210460
F1Barbell Flat Bench Press321110460
Day 3: Shoulder And Abs & HIIT
A1Cable Lateral Raise311110460
B1DB Lateral Raise311110460
C1DB Shoulder Press211110415
C2Cable Upright Row321110460
D1DB "L" Lateral Raise211110460
E1Standing Bent Over Rear Delt w Plates311210415
E2Reverse Machine Pec Dec311210475
* Optional HIIT 20 Minutes
*I just added some hip raises and cable crunches during my rest periods for both lateral raises.
Day 4: Quads, Glutes & Calves
A1Power Squat40105460
B1Leg Press (feet narrow and low)311010415
B2Banded Bridge201410460
C1 Leg Extensions20118415
C2Step Up311110415
C3Walking Lunge111110360
D1Seated Calf Raise - toes pointed out20118330
D2Seated Calf Raise - toes pointed out101115330
Day 5: Glutes, Biceps & Triceps
A1DB Seated Biceps Curl211210415
B2DB Preacher Curl211210415
B1Standing DB Hammer Curl211110460
C1Cross Cable Pulldown211110415
C2Lying DB Triceps Extension211210460
D1Overhead Rope Triceps Extension211210460
* Again I just did some Russian twists off the bench during my rest periods after the hammer curls and standing cable side-bend (little weight) after the extensions
Both my HIIT sessions this week were right after my workouts on the stair climber. I did 30 seconds at the maximum level, rested for 45 seconds. Did that until 20 minutes was reached. This was less effort than previous sessions.

Join the discussion 6 Comments

  • Tathiana Woolery says:

    Flavia,
    I wanted to thank you for such an incredible 8-week program. I am a bit behind. I am finishing my 8th week this coming Saturday. I combined the workouts with your 8-week ab diet. (I followed it closely, but not exactly). I was able to go from 124 lbs to my goal weight of 110 lbs. I am super happy! I am 5′-1″. I still don’t see my abs pop out, but if I lose a couple of pounds more, maybe I will. Thank you so much! You have been quite an inspiration in my life.

  • Flavia,

    Great post. I like all of the tips you gave for fat loss. Do you think taking a diuretic hurts when it comes to muscle gain, though? Gaining muscle can be pretty difficult to begin with and sometimes I just think that adding a diuretic to the mix only makes that harder.

  • Una says:

    Unbelievable you are a very determined woman. Wish I could do half of what you are doing to keep in shape. I just got back to regaining fitness a month ago so hard when you stopped for so long felt that my body can’t do the things I was able to do before. So frustrating.

  • You look fab! I admire your body… Thanks for sharing this workout list. I just want to say that it’s not about doing workout only, you need to keep your body energetic to keep moving all the day. I take pre- workout energizer to keep myself energetic and active, it increases my endurance level and I become capable of doing longer workout sessions.

  • Phenq says:

    Flavia,

    Great post. I like all of the tips you gave for fat loss. Do you think taking a diuretic hurts when it comes to muscle gain, though? Gaining muscle can be pretty difficult to begin with and sometimes I just think that adding a diuretic to the mix only makes that harder.

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