Flavia Del Monte Full-Body-Licious Review

I've had the opportunity to review Flavia Del Monte's Full-Body-Licious program.

I've been looking forward to this one because this is my first time to review a program designed specifically for women.

About the Author/Creator

Flavia Del Monte

Flavia Del Monte is the wife of Vince Del Monte (creator/author of No-Nonsense Muscle Building and other programs). Flavia went through some pretty intense preparation in order to create this program. She is already a nurse, but took several extra steps in order to improve her knowledge of fitness. Here are just a few things she did:

*Got her Can Fit Pro Certification.
*Took Dr. John Berardi's Precision Nutrition Masters Level Certification.
*Hired Florida's TOP personal trainer to help her design and implement her program.
*Got her body in incredible shape—she looks simply stunning in the videos.

The Program

Let’s talk about what you get with this program. Keep in mind I’m reviewing the full version of Flavia Del Monte’s Full-Body-Licious Program, including all the bonus material:

E-books:

Eat This-Burn Fat: This e-book will give you the basic nutritional strategies you’ll need in order to burn fat. Flavia describes general strategies and explains specific, practical ways to implement them (there are specific food recommendations, for example, as well as some sample meal plans).

Kitchen Makeover: This is available in both e-book and video format. She discusses the importance of taking control of what comes into your own kitchen: “I’m going to show you how to make your kitchen a safe zone vs. a war zone.”

Hormone Control: As the name implies, this short e-book discusses some simple strategies for manipulating hormones to maximize fat burning. Cortisol, for example, is a hormone essential for normal functioning. But sustained high cortisol levels will cause you to lose muscle—not what you want.

Fab 5 Supplement Guide: This is an explanation of five recommended supplements. I’d say this is the only e-book I did not agree with 100%. Here’s what I mean: I would recommend you shop around and look for less expensive supplements than the brand Flavia recommends. I don’t think you’d notice any difference if you use less expensive brands.

Workout Videos

Training Video

The main Full-Body-Licious workout video series is split into five days:

Day 1: Tight and Trim Thighs
Day 2: Showoff Stomach
Day 3: Booty Boost
Day 4: Sleek & Shapely Shoulders
Day 5: Beautiful Backside


Each video takes you through the workouts Flavia used to get in such incredible shape. You can also download printable, illustrated workout sheets to go along with each video.

These workouts are different than those designed for men.  Her training philosophy is to do full body training with limited rest between sets.  This kind of training is ideal for fat burning, which is what most women are interested in.  Just keep something in mind:  these workouts are hard--that's what it takes to have a great body.  

Booty Beatdown Video

There are also two bonus videos available called Booty Beatdown. These videos show several additional exercises you can do to target the thighs and rear end.



I’ve always considered video content to be the highlight of Del Monte fitness programs. Flavia’s videos are no exception—they are high-energy and very well made. You’ll see exactly what you need to do in terms of exercise.  I think you'll also find extra motivation from the watching her and hearing her coaching. 

Conclusion:


Flavia Del Monte’s Full-Body-Licious is a well-designed nutrition and training program. I'm convinced it would work well if you implement it and stick to it.  Remember--this is not some magic bullet or gimmick (I don't promote those).  This is a program for those willing to train and adjust their diets. 

Just CLICK HERE if you are interested in this program (please use my links if you decide to order it—you’ll be supporting an honest voice in the fitness industry).

This review is based on the digital version of the program.  But there's currently a sale the workout DVD's (a "hard copy" version).  Just CLICK HERE to learn about the  sale on DVD's. 

For men:
I'd recommend Your Six Pack Quest for men who want to lose fat.

UFC 129: St-Pierre vs Shields

Contour Abs Review/Opinion

 I've noticed another ab belt from the infomercial world: Contour Abs.

This product is apparently approved by the FDA for the purpose of "strengthening, toning and recovering" the abdominal muscles.  What does this mean?  Simply put, this belt is capable of safely training the abdominal muscles.

I would advise you to consider the following before purchasing this product:

*This is not a fat loss or weight loss product.  Diet and training are the keys to fat loss--not abdominal training.  Even the weight loss testimonials on the website have this disclaimer:

Regular Contour users may expect modest strengthening and toning of abdominal muscles. Weight loss requires a reduced calorie diet and an exercise program.

*The current price is 179.80.  I think you'll find there are much less expensive ways to train your abdominal muscles.

Mike Geary's Truth About Abs

Here's my current opinion on ab belts:  I believe they may be useful for those with injuries or mobility issues which prevent them from doing traditional abdominal training. 

But I would recommend generally healthy trainees invest in a diet and training program like Mike Geary's Truth About Abs.  I believe this to be a more cost effective option.

You can read my review of Geary's program here:
The Truth About Abs Review

20/20: The Truth About Steroids

Here's a news documentary/commentary on steroids. Some of these excerpts used are from the Bigger, Stronger, Faster movie.

RIP Serge Nubret October 6, 1938 – April 19, 2011

Sad news:  I've just learned Serge Nubret died on April 19th, 2011.  He had been in a coma since March.  He was 72 years old.

Serge had one of those physique which epitomized the "golden era" of bodybuilding: full muscles, a tiny waist, and great symmetry.  

Here's a list of some of his titles:

1958 - Mr. Guadeloupe
1960 - IFBB World Most Muscular Man
1970 - NABBA Mister Univers 2nd
1970 - IFBB Mr. Europe (Tall)
1972 - IFBB Mr. Olympia (3rd place)
1974 - IFBB Mr. Olympia (2nd place)
1975 - IFBB Mr. Olympia (2nd place)
1976 - NABBA Pro Mr. Universe
1976 - WBBG Mr. World (2nd place)
1977 - WBBG Mr. World
1977 - WBBG Mr. Olympus
1981 - WABBA Pro World Champ.

Here's a video tribute to the Black Panther:

Interval Training and Fat Loss

Here's a video from Turbulence Training describing how interval training works for fat loss.  

You can check out my review here: Turbulence Training Review

Weighted Dips

Dips are another great, old-school exercise to build your chest and triceps. 

I was first introduced to the dip exercise back in my high school days when I was on the football team.  It was part of strength training, and it was even part of our strength test--we'd see how many dips we could do along with our max rep tests. 

I was pretty good at this movement.  I "graduated" to weighted dips in my 20's as I got stronger.  I could do them with the heaviest dumbbell in the gym hanging from my waist (over 100 lb if I remember correctly). 

But using such big weights on dips is one of my greatest training regrets.  I'm fairly certain going too heavy on them is what caused my AC joint injury in the 90's--an injury that required surgery (after cortisone shots only provided temporary relief). The AC joint can really take a pounding on this exercise--especially if you are as foolish as I was.

Fortunately I'm able to keep training to this day, despite the injury.  But I have to avoid dips at all cost now.

Should you do dips?  Yes--if your shoulders are healthy.  This exercise is part of some of the programs I promote here, like Muscle Gaining Secrets (for beginners) or Minimalist Training (for intermediate/advanced trainees.

But I agree with Ferruggia's recommendation--never use over 45 lb for dips.  Go for higher reps or other challenges (like using gymnast rings) if you are already strong enough to dip with a 45 lb plate.  The risk of injury with heavy weights is too great--I have a scar to prove it.

Bodybuilding Recipes

Let's face it: diet is the most important factor in getting a lean, ripped physique.  Exercise, of course, is important.  But as I've said before, you can't out-train a bad diet.

My regular readers know I don't really push many supplements on this blog--I think most of them are a waste of time.  Training and nutrition programs, on the other hand, will get you where you want to go (with or without supplements).

That's why I'd recommend investing in some bodybuilding recipes if you are really interested in taking things to the next level.  One cost-effective way to do this would be the Metabolic Cooking Fat Loss Cookbook.  You'd get 250 fat-burning recipes and other helpful materials.
 

Metabolic Cooking

Spend your money wisely--invest in information that will actually make a difference in your fitness goals.

Flavia Del Monte's Weight Loss and Fitness for Women

Flavia Del Monte

Ladies, this one is just for you:  Flavilicious Fitness is here.  

I'm excited about this one because I haven't really promoted many programs specifically for women.  This program is from Flavia Del Monte, the wife of Vince Del Monte.  Vince has created some high-quality programs, so I know this new product from Flavia will get results.

Flavia went through some pretty intense study and preparation to ensure she would be producing a top-notch product. 

UPDATE
I have reviewed this product.  You can read my review here:
Flavia Del Monte Program Review

Bodybuilding Video: Beauty of Bodybuilding

I'm not exactly an avid follower of professional bodybuilding. Having said that, I thought this was a pretty cool video. Enjoy:

Muscle Gaining Secrets vs Minimalist Training

I thought I'd write a quick post comparing Muscle Gaining Secrets to Minimalist Training. 

These are both great programs, but which one is right for you?  I'll try to help you decide.

Muscle Gaining Secrets is more of a comprehensive guide for beginners or hardgainers trying to put on the first 10-20 lb of muscle.  It has more than just a workout guide: the program includes a supplement review/report, meal plans, etc.

Minimalist Training, on the other hand, is purely a book of routines--Ferruggia's favorite routines from years of training clients (and himself). 

Here's what I'd recommend:  Go with Muscle Gaining Secrets if you are relatively new to training and still working on building your foundation.

Get Minimalist Training if you've been working out for a while (let's say a year), put on your first 10-20 lb.,  and just need some ideas for more routines to use.

One more note:
Advanced/intermediate trainees may also want to check out Triple Threat Muscle--especially if you are interested in building muscle, losing fat, and building some functional strength/endurance.

Feel free to email me with any questions.  Please use my reviews/links if you decide to buy any of these programs--you'll be supporting an honest voice in the fitness industry.

Rack Pulls

One of the first exercises you'll encounter in Muscle Gaining Secrets is the rack pull.  This movement is basically performed like a deadlift, but the barbell's starting position is set higher (on the rack).

You can start anywhere from a few inches of the ground to somewhere above your knees.  The higher you set the rack, the more weight you'll be able to use.  Usually I see these done at about the knee level or right above the knee level.  Don't set the rack higher than 3-4 inches above the knee--this may cause you to use too much weight and risk injury.

Rack pulls are great for developing your back and trap muscles.  They help you in the standard (full) deadlift, and they are useful for those who may not be able to do a full dealift.

Here's a couple of young women showing us how it is done:

Strength Size

Training for strength vs. size.

I’ll start off this article  with a few stories from the gym where I trained in the 90’s.

I remember becoming friends with several of my fellow gym patrons. One of the younger trainees was about my height, but our physiques looked nothing alike. He was built like a beanpole—he didn’t look like he’d ever seen the inside of a gym. But I was shocked to learn how strong he was. He could train with about the same weight I used on the bench press (over 300 lb.). It was quite something to see this skinny guy put three plates on each side of the bar. It kind of reminds me of this video (a 140 lb guy using 100 lb dumbbells):



One night I met someone who was just the opposite. This guy had the biggest arms I’d ever seen on a natural trainee—17 or 18 inches. But he wasn’t strong at all—his big arms were all for show.

Why do I bring up these examples? Well, I want to talk about training for strength vs size. I’ve already written about the best rep range for gaining muscle and losing fat. But you may have this question: "Should I train for size or strength?" Here’s my answer—a new trainee should be training for both.

Here's what I mean: the two examples I’ve just given (the gym stories) are relatively rare genetic extremes. They are, in fact, the only two guys like that I’ve ever met (in 20 years of training).  Generally speaking, the biggest guys are also going to be the strongest guys. This is good news, because most of us want to look strong and be strong.

Franco had Size and Strength

For beginner trainees or "hardgainers" I'd recommend a decent program like Muscle Gaining Secrets--you'll learn how to get bigger and stronger.

You can start to experiment with different rep ranges once you've been training for a year or two and have built your foundation:

*You can try to build muscle with high reps--this can be especially effective for building size on your legs.

*You can also experiment with periodization once you stop making linear strength gains.  I'd recommend Minimalist Training for those wanting some great periodizaiton routines. 

Conclusion:

I'd recommend new trainees do a sensible program designed to increase size and strength (especially considering this is what most of you want anyway).   You can experiment with training methods more geared towards specific goals once you've been training for a year or two.

Military Press

The (standing) military press is another great movement for building your shoulders and triceps.  Old-time strength athletes considered this lift the standard for upper body strength (before the bench press became so popular).  I'm sort of rediscovering this exercise since I'm doing Minimalist Training. 

Let me add something since I'm mentioning this exercise: I would never advise anyone to do behind-the-neck press. It just puts your shoulders in a very awkward position and I see no real benefit to pressing behind your neck.