FLOW No.5 - Full Body Dumbbell Workout At Home With Coach Ali

[@daphnerussrll7398]

I am enjoying these exercises. thank u soo much!!

[@ssmm7]

Loved this workout . Thank u 🎉

[@mike4999]

Excellent flow Thank You Coach

[@helgabastidagarcia9325]

Thank you ❤

[@sunny83RN]

These are absolutely incredible-thank you Coach!

[@CoachAli]

@@sunny83RN thank you for your support, I'm glad you this series 😁💪🏻

[@jeanlouisdomeniconi8403]

👍💪

[@yasihosseini3320]

🏆🏆🏆🏆🏆🏆🏆🏆💚💚💚

[@pieskotkura]

hi Coach, i have a question! lately i've changed my workout routine from Ignite 3x a week and pilates 3x a week to Flow 3x a week and 30 min cardio 3x a week. what i've noticed is, unfortunately, i've either started gaining some weight or retaining water. my diet is consistent, i track my calories and stick to IF. my hormones are fine. what could be happening here? thank you so much!

[@CoachAli]

Hi @pieskotkura, thanks for the question. So..... I can see an immediate flaw in what you're doing now compared with what you were doing before. It's a common misconception but I gather you haven't heard me explain this in my nutrition and aesthetic explainer videos. So you did Ignite (strength training followed by cardio) as well as the Pilates workouts (strength training) 6 times a week. You now do 3 days Flow (strength training) and 3 days cardio. You've both reduced your output and moved away from fat burning yet your calories intake is the same. Much like ignite, your cardio should come after your weights training when your body is low in glycogen and will readily use adipose (fat energy) for getting you through your workout. Bypassing the strength training component and going straight to cardio will NOT work. I've seen this in clients for nearly 30 years. The way cardio works for body fat loss is if it's done first thing in the morning on an empty stomach or immediate after weights training. Separating weights and cardio days will work against you. If I were you, I would follow Flow with some cardio in your fat burning zone 3 days a week. You already know how to calculate this from Ignite series. I would then replace the 3 days of cardio with either Ignite or blast (or any other series followed by mild cardio). If your calories are the same then this will get you back on track. Let me know how you go with it :)

[@pieskotkura]

@CoachAli thank you so much! I've found the videos you've mentioned and now i finally understand where i went wrong with my new routine. I'm definitely going to adjust!