Curvalicious Workout Q and A with Flavia Del Monte

So maybe you had a few question about Flavia’s Curvalicious Workout…?

Here’s a Q and A from Flavia Del Monte answering some questions you may have about her newest body sculpting system for women…

Q: What exactly is CURVALICIOUS and why is it so effective?

CURVALICIOUS is a 5-day workout program consisting of
intelligently designed 40-minute metabolic fat loss workouts
while targeting a different bodypart each workout. It relies on a
variety of rep ranges (including lower reps with heavier weights)
to enhance your neurogenic muscle tone – the only type of tone
that gives your muscles beautiful definition!

Since every workout targets a different bodypart you’ll apply
sufficient stimulus to add a few pounds of calorie-burning muscle
while losing fat at the same time! This new muscle is YOUR MOST
IMPORTANT WEAPON to keeping the fat off in the future and giving
your body SHAPE! No muscle = no shape! It’s that simple.

By the end of the week you’ve hit all your major muscle groups
five times with multiple angles, new exercises and varied rep
ranges to stimulate all the muscle fibers that contribute to a
bombshell butt, luscious legs, amazing arms, tight tummy, strong
shoulders and better back!

Every single detail is based on strategy and science and a
female’s body structure. Each workout was carefully designed to
1) maximize metabolism so you can strip off the fat and reveal
your muscle definition underneath 2) target the specific muscles
that give your body an hourglass figure 3) add minimal amounts of
muscle to keep the fat off forever. Each workout is progressive
and stimulating!

Bottom line, when you learn how to progress intensity to a
reasonably higher level, with the best exercises, with the right
volume and right intensity, the synergistic results are mind
blowing. CURVALICIOUS is all about developing a body that is
perfect in your own eyes.

Q: How is it different from FULL BODY LICIOUS?

The three key differences:
1) Completely new exercises!
2) New rep ranges to stimulate all the muscle fiber types
3) TARGETED MRT workouts instead of full body workouts. So
you’ll be doing A LOT more DIRECT MUSCLE work to actually
shape your muscles & really increase your strength.

Essentially, FBL was dedicated to purely fat loss and CURV is
dedicatd to losing fat and gaining muscle at the same time!

Q: How long should I follow the CURVALICIOUS workouts?

It’s up to you. I follow the 5-day program on a Monday, Tuesday,
Wednesday, Friday and Saturday schedule. I take Thursdays and
Sundays completely and let my body recover. I recommend you give
the program a full twelve weeks to see the best results and no
less than six weeks. Your body starts to adapt to a new training
stimulus approximately every 6 weeks so 6 weeks would be the
bare minimum.

Q: How fast should I see results?

I have no idea but I’m confident you’ll see results faster than
you have in the past! Most ladies drop anywhere from 1-2% of
their body fat each week and continue to do so for at least 3-4
months before they need to change things up. If you’ve never
worked with lower reps and heavier weights than expect to see
your fastest results yet. Just adding 1-2 pounds of lean muscle
will dramatically make your body look better and increase your
daily metabolic rate to keep fat off.

Q: Can I follow CURVALICIOUS at home or do I need to train in a
fancy gym?

Absolutely! I include a “At Home Version” that you can print off
and follow in the comfort of your own home. I would never make a
fitness program that was subject to a gym that required fancy gym
equipment. We’ll build our bodies with good old-fashioned
resistance that includes everything from benches, dumbbells,
barbells, stability balls, bands and our own bodyweight.
Everything is fresh, stimulating and challenging.

Q: What if I don’t recognize an exercise?

The entire workout program is VIDEO based so you get to watch me
demonstrate every single exercise for multiple reps and I even
include step-by-step instructions on how to perfect every
exercise so you don’t hurt yourself. It’s like getting your own
Personal Trainer for a fraction of the cost!

Q: I want to start losing fat now; will I have to wait for you to
ship me all this information before I can get started?

No! The entire program will become immediately available to you
via download after your purchase – no shipping fees, no waiting
for results! Everything can be downloaded to your computer once
your order is processed successfully.

Q: I’m not in my 20’s or 30’s will this program still work for
someone considerably older?

Yes and we know that because we’ve already had plenty of people
in their 50’s and 60’s experience massive success while using the
FULL BODY LICIOUS program. The program is crafted for any female
of any age and any training background who is committed to making
the most of their fitness and health.

Q: Is this program okay for a complete beginner?

While I will say that the program is not “easy” in nature, you
can modify any exercise, volume or intensity to adjust to your
starting level. The training guide explains how to scale up the
intensity in a step-by-step fashion.

Q: Can males follow this workout?

Definitely. In fact, I bet it’ll make a lot of men gasp for air
and make them burn. The program does not discriminate based on
age, gender, or any other factor. The program is no walk in the
park and lives up to my motto of, “You don’t get a body like mine
training like a girl!”

It works across the board. I obviously had my husband Vince
examine the workouts and he was extremely impressed with the
science-based and strategic program design I utilized.

Q: What if I don’t see the results I want?

Then it’s all FREE.

Simply put, if you follow the CURVALCIOUS 5-day program exactly
as outlined in the ONLINE VIDEOS, and do NOT lose more fat in the
next 60 days than you ever have previously, just contact my
customer support team and we’ll refund every last penny. I’m not
out to screw anyone over and I won’t be able to sleep at night knowing
you invested in my program and didn’t see results, so I’ll make things
right and refund you – no questions asked.

As you can see, the pressure is completely on me to deliver you
the results you deserve – all you need to do is give the
program an honest shot and it’ll work for you.


So there you have it! Did Flavia answer your question(s) above? Then go ahead and grab your 50% discount here: “I’m Ready to Get Curvalicious Baby!”

Take care,

Congrats to The Five Winners of The Curvalicious Workout Giveaway Contest

Congrats to The Five Winners of The Curvalicious Workout Giveaway Contest:

*Claudia F.
*Trudy H.
*Jenn M
*Rachel J.

Flavia sent out an email announcing the above winners… CONGRATS ladies! Get Curvalicious! (^_^)



P.S. Curvalicious Workout is now LIVE! Grab your 50 % Discount and Bonuses now! <== Just click on this link yo!

Win a Free Copy of Curvalicious Workout

Woo-hoo! Here’s how you can WIN a Free Copy of Curvalicious Workout

Flavia Del Monte is having a blog contest for her soon-to-be-released CURVALICIOUS Body Sculpting System!

CURVALICIOUS Workout Body Sculpting System

She’s giving away FIVE (5) free copies of her entire 8-component system! It’s super easy to enter this contest… anyone can win! All you have to do is go to her blog and in 250 words or less, tell Flavia why this program will be the perfect fit for you.

What are your unique reasons for wanting a CURVALICIOUS body that radiates with toned, defined and sexy curves? Why would you benefit from winning and using her brand new program.

Remember… in just a few short days Curvalicious Workout will be offered at a 50% discount for a limited time (5 days only!).

So what are you waiting for?! This contest is only open until tomorrow (Saturday, May 19th) night! Flavia will announce the Five Winners on Sunday…

Go ahead and post your comment at the blog post here:

Contest is Now Over…

The Truth About Curvalicious Toning

The Truth About Toning!

By Flavia Del Monte, C.P.T. C.N. R.N.
Curvalicious Workout

Do you feel it’s time to take your workout results from ordinary to extraordinary?  Want to learn what it reallytakes to develop toned, defined and sexy curves?

It unfortunate to see how many females who fear muscle and end up detouring their progress in what should be a relatively easy goals, “toning”.

I’ve always found it ironic when I read fitness magazines or hear trainers tell females you can’t build big muscles because you don’t produce as much testosterone as a man (which is true) and then paradoxicallysay to just use low weight and high reps!

Why would it matter if a female lifts heavy weights and low reps if she doesn’t have the hormones to produce big muscles? Why do “fitness experts” contradict themselves and perpetuate myths? Perhaps they are scared to prescribe heavy weights and low reps because they are misinformed on “toning”?

Here’s what females must understand about toning if they ever want TRULY toned, defined and sexy curves: curvalicious workout muscle toning

Relying on low weight and high repsresults in spending years trying to achieve what a few months of heavier weight and low repscould potentially bring if the weights were progressed up at a gradual level!
The entire, “Drop the weights and go for a burn…” advice is complete nonsense! Here’s why:

There are two types of muscle tone. 

Myogenic muscle tone and neurogenic muscle tone. You need bothfor a sexy,hard and defined looking body.

Myogenic tone can be defined as residual tension in a resting muscle. What this really means is how hard, full and dense your muscles are when you are at rest.  An increase in myogenic tone is a permanent increase in the appearance of your muscles. Myogenic tone is affected by the density of your muscles and is improved by stimulation of the contractile proteins using a heavy load and low rep training workouts. [i.e. reps in the 8-12 and 13+ range] curvalicious workout muscle fiber

Neurogenic tone refers to the level of tension in a muscle in a working or flexed state. That is how “hard” a muscle is when you are training it or just flexing it.  It refers to muscle tone that is expressed when movements occur (like when you extend your arms to point). Neurogenic tone is improved due to the effect lower rep training [i.e. less than 7 reps] has on improving the efficiency of your central nervous system.

Heavy weight training for women increases your myogenic tone through the hypertrophy (growth) of the contractile proteins myosin and actin (myosin and actin are by far the most dense components of skeletal muscle).

Lower rep training with heavier weights is by far the best way to get a lean, defined and tight body. This type of training will increase the sensitivity of alpha and gamma motor neurons, thus increasing neurogenic tone when conducting even the simplest of movements (i.e. walking, extending your arm to point, etc).

Training with heavy weights improves both myogenic and neurogenic tone.  When a body is stripped of much of its fat, muscle density and hardness go a long way to enhancing the attractiveness of one’s physique!  If your goal is to have a lean, sexy and defined looking body, then incorporating training with heavy weights and low reps is the next (and best) step to set yourself up for an amazing body.

Need proof?

Have you ever seen a women in the gym or in a magazine with defined arms?  Toned shoulders?  Sculpted calves?  Trim thighs?  The way their bodies are sleek and curved is easy to achieve once you drop the “drop the weights and go for the burn” nonsense and begin working out with some heavier weights and lower reps — this is the best way to lean, hard and strong, but not big!  As long as you manage your calories, there is no fear in getting big.

curvalicious workout the truth about toning

Now that you can see a difference between myogenic tone and neurogenic tone it’s time to use this information to go from ordinary to extraordinary or Curveless to Curvalicious!

To read about 4 “toning” myths that must die and what’s really holding you back from toned, defined and sexy curves, check out Flavia Del Monte’s CURVALICIOUS Body Sculpting System right here: Curvalicious Workout (launching Monday, May 21st, 2012, be the first to grab access to the workouts and bonuses!)


9 Curvalicious Reasons Why Women Should Not Be Scared Of Gaining Muscle

9 Reasons Women Should Not Be Scared Of Gaining Muscle

By Flavia Del MonteCurvalicious Workout

I am a huge advocate for gaining muscle. I love the way it looks on a female. For years I wanted people to notice that I worked out. Finally, after losing enough fat off my entire body, my muscle definition became visible and people noticed!

Muscle is not just aesthetically pleasing, it is EXTREMELY important for a myriad of health benefits.

Here are nine reasons women should not be afraid of gaining muscle:

  1. Muscle helps you live longer! According to Tufts University, the more muscle mass you have, the greater your longevity potential.  Muscle is the number one biomarker for longevity. It is a better predictor than total cholesterol or blood pressure!
  2. The more muscle you have the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day. Add 5 pounds of muscle and you’ll burn an extra 1,750 calories a week! That’s the equivalent of going on the treadmill five times a week for 40 minutes!
  3. Muscle makes life and everyday activities easier. The more muscle you have, the more strength you have. Researchers at Tufts University determined that strength is the number two predictor for longevity!
  4. Muscle improves body composition. According to world renowned strength coach Charles Poliquin, for every kilo of lean muscle that was gained, there was an equal loss of weight in body fat! Look at this way, if gained 4 kg of muscle during a 12 week program, in the same 12 weeks you would drop 4 kg of fat! So if you started at 20% body fat and 60 kg of bodyweight, your body fat would now be 13%! These body composition changes will make you look absolutely amazing and feel very empowered.
  5. Muscle empowers women because of the new sense of strength and power that muscle gives!
  6. The more muscle you have the more insulin receptor sites you have, and the more sensitive they will be. This means it’s easier to stay leaner and keep the fat off!
  7. Muscle builds stronger bones, preventing osteoporosis.
  8. Muscle improves flexibility and balance
  9. Muscle can improve the postural muscles to enhance your posture.
    And most importantly, muscle makes you look great naked! Want a sexier butt? Add some muscle, strip the fat and VOILA! Want your waist to look tinier? Shape your shoulders and WOW! Want to make your legs look longer? Strip some fat and add some muscle and SHAZAM!

Now that you understand why women should not be scared of gaining muscle, here is what you need to know about muscle tissue. It can do one of two things:

  1. Grow larger and/or stronger
  2. Shrink and/or get weaker

So how do you gain lean, sexy and hard looking muscle safely?

If you want to be toned, sexy and defined curves, don’t be afraid of training with weights

A desirable female physique is one that can only be achieved by moving some serious iron in the weight room! But what about all the talk about weight training making women big and bulky? First, it is physiologically impossible for you as a woman to put on large amounts of muscle mass; you’re body’s hormonal makeup is not one that will allow you to do so. God never intended for women to look like men (go figure), so he made the chemistry of each gender’s respective bodies different. Regardless of how you train, how often you train, how much protein you eat, etc, you’re not going to even come close to the big, bulky physique of a female bodybuilder. It will not happen. That look is only obtainable by one means: steroids. Because their natural hormonal profiles would never allow them to get that “big,” they resort to changing their body’s chemistry through the use of illegal drugs. Secondly, if the right training method is chosen, the hypertrophic (growth) response to resistance training can be even further reduced. This brings us to our next point.

If you want to be toned, sexy and defined curves, you should train HEAVY with weights.

Training with heavy loads and low volume (sets x reps) is the best way to get hard and strong, but not big. Muscular hypertrophy is generally a response to a high volume work output; therefore, by keeping the sets and reps low with heavy training, you wont have to fear getting overly big (this really isn’t even an issue due to the physiological reasons mentioned earlier). Why then is it commonly recommended that women train with lighter loads? Well, there are a couple reasons. First, there is the typical stereotype that women are weak, fragile creatures who can’t handle anything more than pushups on their knees and bicep curls with pink dumbbells.
Give me a break. Secondly, the belief that high-rep training increases muscle tone is 100% myth.
Losing fat is the only thing that can reveal the status of your “tone” and high rep training does very little for improving your “tone”.

If you want to be toned, sexy and defined curves, you should train with compound, multi-joint movements.

If you want to sport a hard body, you better start training heavy. Big, compound movements such as the deadlift, squats ,presses, chin ups and rows are superior to machine, isolation-type movements for toning up your thighs, butt and upper body as they allow you to use challenging weight while training a number of muscle groups simultaneously. Another benefit obtained by performing multi-joint compound movements is increased confidence. With strength comes confidence.

Getting skinny and soft is the easiest task in the world – starve yourself and avoid weights. But once you stop starving yourself all the weight will come right back and you’ll be fat and soft. Not exactly what we want!

Instead, tapering your calories down gradually (without doing anything extreme), while adding metabolic resistance training workouts to strip the fat to reveal your muscle tone and adding heavier weights and lower reps will help you reveal a sexier, athletic and fit body!

What is sexier to you, fit and athletic, or skinny and weak?  If you want the fit and athletic look then visit my website for my complete Curvalicious Body Sculpting System.

curvalicious workout 9 reasons women should not be scared of gaining muscle

5 “Toning” & Female Weight Training Myths That Must Die

5 “Toning” & Female Weight Training Myths That Must Die

By Flavia Del Monte, R.N., C.P.T., C.N.


Myth #1 – Toning is not “firming up the muscle”

The Facts: Muscle is already firm. There is no such thing as a soft flabby muscle only soft flabby fat.  Muscles do not go from soft to hard or hard to soft – they shrink, grow or stay the same size.

Muscles can get weaker or stronger. Muscles themselves do not “firm-up” or “tone”.   There is no such thing as a “toning exercise” and your abdominals don’t tone themselves by doing 100 crunches!

Myth #2 – Toning is not a result of just burning fat

The Facts: Toning is in fact a two-step process.  Burn fat and add lean muscle.  All the healthy bodies you find attractive are shaped by muscle and covered by a healthy layer of fat that smoothes it out to a shapely appearance.  You must dedicate a phase of your year to gain 3-5 pounds of lean muscle so your butt looks round, your legs look trim and your shoulders and arms are sculpted.  Plus, adding just one pound of calorie-burning muscle revs up your daily metabolic rate.  For every pound of muscle you add you’ll burn an extra 50 calories a day or 250 calories a week or 91,250 calories a year!  You need to burn about 3500 calories to lose one pound so just one pound of new muscle can help you keep off 26 pounds of fat a year! That’s insane and now you know why females who lift weights have an easier time staying lean! In a moment I’ll show you how to gain muscle…

Myth #3 – Toning is not a result of just adding lean muscle

The Facts: Again, toning is a two-step process.  Add lean muscle and burn fat.  Don’t be fooled into thinking that by just adding 3-5 pounds of lean muscle, you’ll never have to watch your diet again. Muscle certainly increases your metabolic rate to help you maintain your weight but you need TRUE metabolic workouts that have a huge AFTERBURN and calorie burn or else you’ll never have the muscle definition underneath the layer of fat! Once the fat is removed and you’ve added some muscle, you’ll find it much easier to maintain your lean physique.

Myth #4 – Toning is a result of low weight, high reps and lots of bodyweight exercises.

The Facts:  Somehow the media has convinced you that if we just do bodyweight exercises or light weights for high reps, your muscles will magically take on a beautiful shape without growing or bulging.

Training with light weight, higher reps and primarily bodyweight exercises is not wrong but you must understand it results in myogenic muscle tone, which is not the muscle tone that results in killer definition and curvy body parts.

Myth #5 – Heavy weights will make you look “bulky”. 

The Facts:  Eating too much food will make you look bulky! Your muscles grow on calories so as long as you manage your calories, you’ll manage your weight and shape.

Again, the media has detoured your progress by having you believe that if you challenge yourself with moderately heavy weights, your body will take on a bulky and unfeminine appearance.  If you believe this, you probably still believe in the Easter Bunny & Santa Claus!

Women need to trust that building minimal amounts of lean muscle speeds your metabolism, burns fat and the most important factor to having a shapely body.  Muscle is what gives the shape to your body!

Plus, most women don’t produce enough testosterone to bulk up from a few gym sessions a week. God didn’t intend women to look like men (go figure), so he made the chemistry of each gender’s respective bodies different.  (Can I get an amen?) In fact, most women produce 10-30 TIMES less testosterone than men and most men have a hard time bulking up! A big, bulky body is only attainable via one means: steroids.

Women must also trust that getting bulking doesn’t just happen by accident.  You have a better chance of winning the lottery than bulking up overnight.

And lastly, gaining lean muscle does not require you to gain fat. That’s simply not true. It’s possible to gain lean muscle without putting on additional fat weight and I’m about to show exactly how to do that in a sec!

To read more about Flavia Del Monte CURVALICIOUS Body Sculpting System, go to and save 50% until Friday May 25th during her launch sale:
Curvalicious Workout (starts Monday, May 21st, 2012!)

Why Most Female Fat Loss Programs Are A Joke!

Why Most Female Fat Loss Programs Are A Joke!

By Flavia Del Monte, R.N., C.P.T., C.N

Most “fat loss workouts” are a joke, relying on high reps, solely bodyweight movements and “going for the burn!” They do not create a sufficient enough caloric deficit to lose body fat at a steady rate. The new trend in fat loss is “metabolic resistance training workouts” which is essentially cardio with weights. Most MRT workouts look like this type of circuit:

Lunges x 15
Shoulder Press x 15
Lat Pulldown x 15
Burpees for 30 seconds
Repeat 3-5x

Again, this “stacking” of non-competing exercises is traditionally known as metabolic resistance training and it’svery powerful at burning a lot of calories during the workout and increasing your metabolic rate for 48 hours AFTER the workout.  This is the good news about MRT workouts and why I love them.

The problem with MRT workouts (which we’ll overcome in a moment) is that they leave you skinny and soft, not sculpted and strong.  High rep training does burn calories but the weights are too light and not sufficient to stimulate the fast-twitch muscle fibers that maintain and build new muscle.

Essentially, over four to six weeks of doing strictly MRT workouts, your body will give up muscle because the weights you’re lifting do not solicit the need for muscle on your body! Also, since your body gets used to lifting lighter weights, it gives up its strength and you become weaker. This is based on the use it or lose itprinciple.

Once your body “lets go” of your muscle and strength, you burn fewer calories at rest and have a greater chance of gaining the fat back once you stop this style of training. All that hard work for nothing! That’s the bad news about MRT workouts.

Introducing: Targeted Metabolic Resistance Training Workouts 

Imagine MRT workouts targeted to a specific body part! Here are the benefits if you’re looking for a strong and sculpted body instead of a soft and skinny body:

1. You avoid adaptation. Your body is designed to adapt. When you keep doing the same exercises, in the same order, for the same number of reps, using the same hand grip or foot stance, the body adapts. In effect, your nervous system becomes “hardwired” to that particular routine and consequently, fewer fibers are recruited, you use less energy and fewer demands are made on the body. In short, you become a pro at that routine, and after a surprisingly short amount of time, you stop making progress.

Targeted MRT workouts shake things up by changing the stimulus, so the nervous system doesn’t adapt. What happens is that your body grows new muscle and become stronger and “harder” to survive the onslaught of your attack! Essentially we’re going to apply more direct muscle work to each body part so your body takes on a curvier shape. Hello hourglass!

2. Shifting rep ranges develops neurogenic and myogenic muscle tone. Most individuals are hopelessly attached to the old 10-15 rep range scheme. It’s as automatic as your morning coffee and watching your favorite reality TV show each week. It’s largely habit. Remember, every rep range targets a different group of muscle fibers and if you don’t stimulate all your muscle fibers than you’re throwing away 50% of your gains! Muscle fibers are “typed” according to their oxidative capacities and how fast they fatigue. Historically, fast-twitch fibers (the ones best suited for growth and neurogenic muscle tone) are worked by a combination of lower-rep, and heavier weight workouts. This style of training is new for most females. Except that muscles are also made up of slow-twitch fibers and contribute to myogenic muscle tone. You can’t just ignore them if you want to see your sexiest body revealed once the fat comes off.

Targeted MRT workouts will include lower rep training (i.e. reps less than 7), intermediate rep ranges (i.e 8-12 reps) and high-rep training (i.e 12-15 and even 15-20 reps) to make the best progress and develop both types of muscle tone – neurogenic and myogenic.

3. You look harder, curvier and sexier! When you directly target a muscle group with straight sets you make average gains; when you directly target a muscle group with a bi-combo (two exercises back to back on the same body part) you can almost double your rate of progress; when you target a muscle group with a tri-combo (three exercises back to back to back on the same body part) you can almost triple your rate of progress! Fitness models of known this for years, which is why they have strong yet still feminine bodies.

Targeted MRT workouts apply so stimulus directly to the body parts i.e your thighs, glutes, shoulders and back that give your body the coveted hour glass figure! By adding a few pounds of muscle to these specific body parts you’ll dramatically transform the shape of your body type and create the illusion of a much leaner and sexier body!

4. You strip all the fat revealing killer definition.  Mountains of research have shown MRT workouts to be effective at burning a substantial amount of calories during the workout and for up to 48 HOURS AFTER the workout.

Targeted MRT workouts achieve the same goal but stimulate your muscles at the same time so that you keep and even gain a few pounds of calorie-burning muscle to reveal killer definition in a few short weeks!


If you’re interested in trying out a science-based and strategically designed to build calorie-burning muscle and strip the fat in the same workout then check out Flavia Del Monte’s brand new CURVALICIOUS Body Sculpting System at Curvalicious Workout (launching Monday, May 21, 2012!)

Curvalicious Workout Review Coming Soon

“Curvalicious Workout” is being released Sunday, May 13th! (*hint, wink, nudge* might make for a great Mother’s Day gift!)

[EDIT: looks like the launch has actually been set to Monday, the 21st for a 5-day 50% off deal! w00t!]

Flavia Del Monte is The Go-to-Gal when it comes to Women’s Fitness and creating an absolutely bootylicious body! Or rather Body-licious! Her Flavilicious Fitness is a total hit and has transformed a lot of your bodies from flabby to fit!

Now she’s about to launch her newest Women’s Fitness Program called “Curvalicious Workout”!

Now you ladies know just how important it is to be Curvy! [insert whistle here (^_^)]

Come back soon for the “Curvalicious Workout Review”!