Who is Flavia Baraky Tavares?
Brazilian IFBB athlete, fitness model, and personal trainer Flavia Baraky Tavares. She gained a following on social media thanks to her toned abs, back muscles, and curvy legs.
Short Career of Flavia Baraky Tavares
Flavia Baraky Tavares doesn’t always lead a fit and healthy lifestyle, but she is now a role model for others.
She was previously an obese adolescent who desired to improve her life. She made terrible dietary decisions, consuming whatever her cravings were.
Flavia eventually had enough and joined a gym to lose weight. However, Flavia didn’t see any noticeable changes to her physique for the first few months.
She expressed her increasing discontent by saying, “I thought about quitting the gym and returning to my previous unhealthy habits.”
It wasn’t until one of her pals advised her that she needed to overhaul her eating regimen. She gradually changed her shape by working hard in the gym and making wise eating decisions.
“From head to toe,” she says. She also developed into a fitness icon as a result, motivating others who battle weight problems to begin their fitness journeys.
Body Measurements of Flavia Baraky Tavares
| Full Name: | Flavia Baraky Tavares |
| WEIGHT: | 135 – 145lbs (61.2 – 65.8kg) |
| ERA: | 2010 |
| PROFESSION: | Fitness competitor, personal trainer, and fitness model |
| NATIONALITY: | Brazilian |
| HEIGHT: | 5’1″ (155cm) |
“Never be embarrassed about yourself, no matter what. Everybody starts somewhere, even the fittest model you see in the magazine.”
Accomplishments
- Personal Trainer
- IFBB Competitor
- Social Media Personality
Training
When Flavia first began working out in the gym, she would spend a lot of time on the cardio equipment. She believed that would help her lose her extra weight. She, unfortunately, didn’t get many outcomes from this.
Flavia Baraky Tavares started noticing changes in her appearance once she included a disciplined weight training regimen and a balanced diet.
Her new regimen included a 5-day split of weightlifting, with 2 of those days also devoted to cardio. Flavia typically worked out her legs on Mondays and Fridays.
Shoulders, arms, and back would all be covered on Tuesdays, Wednesdays, and Thursdays, respectively.
She would engage in some sort of activity on Saturdays and Sundays to boost her metabolism. like going for a walk in nature, going on a hike, or playing beach volleyball with pals.
The Glute Workout by Flavia
- Squats, 3 sets of 6-10 reps (3 sets of warm-up before moving on to working sets)
- Weighted Walking Lunges, 3 sets of 12-14 reps
- Romanian Deadlifts, 3 sets of 8-12 reps
- Smith Machine Hip Thrusts, 3 sets of 8-12 reps
- Glute Kickbacks, until failure
Squat Positions
Flavia claims that she made several errors when she initially started performing squats. She wanted to strengthen her glutes and hamstrings, but the first exercise did not reach deep enough to do that. She also made the error of maintaining a narrow stance, which emphasizes the quads more than the glutes.
But as soon as she took a wider stance and lowered herself below parallel, she felt her glutes and hamstrings contract.
Flavia Baraky Tavares suggests maintaining the legs shoulder-width apart and squatting as deeply as you can to strengthen the glutes. But she cautioned newcomers from trying to dive too deep because doing so can seriously harm their lower backs.
Flavia also emphasized the value of warming up before performing these exercises. She claims that warming up not only lowers the chance of injury but also enables lifting heavier weights.
The Top 4 Toning Exercises from Flavia
- Squats
- Deadlifts
- Pullups
- Close Grip, and Wide Grip Bench Press
Nutrition
Diet to Lose Fat
Flavia consumes roughly 1600 calories per day when she tries to lose weight. putting the most focus on her daily intake of protein, which amounts to about 150 grams.
Additionally, she reduces her daily fat consumption to 40 grams and reduces her carbohydrate intake to between 150 and 200 grams.
All of these macronutrients, according to Flavia, are sourced from wholesome foods. She said it was “100% clean!” There is no place for a cheat meal when she is in this “fat loss phase.”
Diet for Building Lean Muscle
Flavia eats about 1800 calories per day as part of her lean bulking diet. 135 grams of protein, 251 grams of carbohydrates, and 22 grams of fat are included.
She uses this eating strategy to maintain a steady muscle increase throughout the winter without acquiring too much fat.
During this time, she also allows herself more latitude in terms of food selection, enjoying a cheat meal roughly every two weeks.
Detoxification
Sometimes Flavia will have a day where she only consumes green tea and soups. She claims that doing this supports her liver’s cleansing process.
Additionally, it supports the balance of beneficial and harmful bacteria in her gut flora.
Flavia further said that this detoxifying technique speeds up fat reduction. On days like these, her body doesn’t have the energy from meals, so it turns to fat storage cells and starts burning those for energy.
What Flavia Baraky Tavares Can Teach Us?
The most crucial lesson we can take away from Flavia’s metamorphosis is that working smart is just as vital as working hard.
Flavia didn’t see any fat loss or overall physical improvement over the first few months she spent working out. I was chasing ghosts, she adds.
She could not perceive any difference no matter how many hours she spent on an exercise machine each week.
But everything changed when she started eating differently. Her physique started to lean out as she started losing fat. Additionally, she only engaged in two 30-minute cardio workouts per week.
Her experience demonstrates that sometimes effort alone is insufficient. To achieve your goals in life, careful planning and occasionally “brainstorming” are required.
Don’t bang your head against the wall, as Flavia would say. Instead, step back and consider what you want to alter. You may undergo your metamorphosis, just like Flavia Baraky Tavares, with enough work and wise choices.