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Do these instructions works for mens and women, or only for mens? Because I’m afraid to gain too much muscles with big weights and small count of reps.

Btw, thnx for your web – it’s very inspiring, I’ve started to workout because of it few weeks ago (:

These instructions are for everyone. What is good for men is good for women as well, but women don’t have to be afraid to get big muscles. I also used to think that heavy weights would make me bulky and huge but it is a myth and I am glad I found out. I started to lift heavy weights and I am very pleased with the result. My body is more tight, toned and I got rid of cellulite.
Best,
Zuzana.

you say to work the largest muscle first,what are the largest muscle’s in our body,what should I be doing first ,and also I would like to know how I can lose weight ,because my weight is 178 and I look like I weigh 130 most when I tell people that I weigh that much they say I’m lying,but I fell so bad for weighing that much I dont have that much fat on me,but I can lift alot of weight at one time,so I need some tips on what I can do I’ve been doing cardio and In one month I’ve lost 12 pounds
p.s how do I subscride to you

Hey Summer!

First, great job on the weight loss! To answer your question, the largest muscle groups are your legs, back, chest. Then you work on the smaller groups which are your shoulders/arms. Honestly, weight isn’t THAT important compared to your % Body Fat and % Lean Muscle. A good gauge is your measurements, how you look in the mirror, and how your clothes fit considering the scales will always being fluctuating.

If you can lift a lot of weight, I would suggest heavy lifting, which is what I’m doing right now. (No, a female will NOT become “bulky” just by lifting heavy weights.) You work a different muscle group/day doing 3 sets of an exercise and 6-10 reps of each exercise until failure or almost failure. You can start with 2 day splits (example: upper body one day, lower body another) and if you want, work on cardio the rest of the week. You can then split your workout 3x or even 4x a week if you want. Always do cardio AFTER lifting, but NEVER after a leg day. However, a word of caution on cardio: Too much can be catabolic, meaning instead of building up your muscle, it can actually break it down! It’s best to focus on building muscle because a greater mass will increase your metabolism, and thus you will burn more calories during the day, and help get rid of fat!

Also, diet and nutrition helps A LOT. Eating clean will aid in seeing results faster!

Hope I helped, and let me know if I need to clear up anything I’ve written! Have a good one! :D
GeeGee

Hi GeeGee,

thank you for this great reply, you are my girl! :)
Best,
Zuzana.

Hi Zuzana :-)

What do you think about this:”Always do cardio AFTER lifting”. This was replying from GeeGee. I am very surprised because a always do for first: worm up, light stetching after that aerobic 25min and last lifting with light weight and exercise with own body weight and last stretching. And now I don´t know if I do this wrong.

And your website is best!!!!! Thank you :)

Hi Tatiana,
cardio is best to do after lifting, that’s when your body will reach more in the fat stores during your cardio. GeeGee was right but I don’t agree on one thing she wroter, that cardio shouldn’t be done after your leg day.
Best,
Zuzana.

Hi Gee Gee,

I don’t agree that cardio shouldn’t be done after you leg day, please explain.
Best,
Zuzana.

Hey Tatiana & Zuzana! Sorry for any confusion.

Zuzana is right-If you do cardio after, the weight lifting would have used your glycogen stores first and thus leaving only the fat stores for you to burn off. Besides the 5-10 mins of cardio needed to warm up, if you go a whole session of cardio and then try to lift weights, your body will have already used all the glycogen needed and thus leaving you with no energy to lift efficiently.

About leg days and cardio: Usually, people who do heavy lifting won’t really have the energy to do cardio after they’ve done leg work. For most people, after a routine of heavy leg lifting, the muscles are really fatigue that the legs kind of “feel like noodles” when they try to do cardio, and pushing it could lead to overtraining. However, some people find really light cardio right after can help with stiffness in their legs the next day. I do know that figure competitors will do lighter weights and more reps and are able to go ahead and do a cardio session after their leg days. It all depends on how much force you exert on your leg muscles during weight lifting.

Hoped that cleared things up! :)
GG

Yes, that’s better GG :)

Heavy weight training for legs is exhausting but it doesn’t prevent you from doing cardio after your workout. Cardio should be lighter after your trainings anyway.

Thank you GG for you input,
Zuzana.

Zuzana-

Thanks for the shout out in your earlier post! :)

This is completely off topic, but I have to ask. Growing up, I had a friend who was from the Czech Republic. During the Holidays, I would go over and I would eat these AMAZING cookies. They had told me they were traditional Christmas cookies there. I distinctively remember one that was crescent shaped, and one that looked like a little mushroom. I think another was filled with something. Do these sound familiar? It was so long ago so I might not know what I’m talking about! If they do sound familiar, do you happen to have a recipe?

Speaking of recipes, just a suggestion for a future article, could you share a couple of recipes of some of your favourite foods that aid in your training? Just a thought!

Have a good one! :D
GeeGee

GeeGee,

those Christmas cookies that you are talking about are evil! Yes I know them and love them too, but I gave up on them – not really, I just didn’t get near them last year because I spend the holidays in Canada. I don’t think it would be appropriate to put the recipes of these pure fat cookies on this site :) I will share some recipes of healthy meals tho. If you have some great recipes, I will be happy to have them here. I will make a special category for the recipes.
Zuzana.

Hi Zuzana and Gee Gee :))
Thank you very much for yours opionions. So thats funny, because I spend money for licence of aerobic instuctor and they give me wrong method how to do exercise with best effect. Zuzka do you think that if I will do for first 10 min. warm up with aerobic or skipping rope and after I do some exercise with own body weight and some exercise with light weight and after that stretching. It should be more better? Or warm up only few minutes 2-5 min? Zuzana please ab need to rest day too? Or not. Because you explain that is good if we do upper body one day and lower body second day? Could you do abs every day or abs need to rest too? Thank you very much Zuzka and GeeGee :)))

Aww…I knew there had to be a catch to their tastiness! I had a feeling they would have a lot of fat in them… :( Unfortunately, that is the LAST thing I need right now. I’ve been eating really healthy lately, but oh man, I’m trying really hard to beat my sugar cravings!

Thanks for considering my suggestion! You’re awesome!
GG

Hi Tatiana,
if you are doing workout with your own body weight, than your warm up doesn’t need to be long, because warm up doesn’t have to be just skipping rope or running on treadmill, it could be also push ups, sit ups, crunches which are body weight exercises. Abs are really small muscle group and if you are doing exercises only with your own body weight, than you can do it every day. Just listen to your body. If your muscles still hurt from the previous workout, than give them some rest and time to repair before you train them again.
Zuzana.

Avoid cookies that are rich in saturated fat – They make you lazy and tired.

A healthy choice of cookie is the Greecian Koulourakia Lathera me Sousami (Sesame Cookies Made with Olive Oil) – rich in Omega-3 (ω−3) fatty acids, essential oils that reduce cholesterol.

There is current debate that there must be balance between Omega-3 and Omega-6 (sunflower oil) essential oils in our diet. Too much Omega-6 means greater risk of heart disease, and it is recommended to increase the intake of Omega-3.

Omega-3 will also help to reduce cellulite (fatty deposits under the skin).

Zuzana,

Thanks so much for your knowledge and the example you are setting! Your body is amazing and very healthy looking!

My husband and I have just started going to the gym again after several years of not (shame on me). However, I have never been strong in the cardio workouts and I feel I am stalled at this point simply walking briskly on the treadmill. I am scared to start jogging cause I never thought of myself as a jogger or runner. What if I start jogging and can’t do it? That would be embarassing. Do you have any tips for me to increase my cardio from fast pace walking to something more intense, yet something I can handle?

Thanks again for this, you are very inspiring.
Cindi

Hi Cindi,

thanks for the nice comment. I think that if you don’t feel confident about jogging on treadmill, maybe you should try different cardio. What about stair master, stair climber, elliptical trainer, swimming, or rowing? It is really not a good idea to do an activity that you don’t enjoy.
Best,
Zuzana.

Zuzana…i tried rowing yesterday for the first time and loved it. Best part is that is an activity my husband does as well so he showed me how to get started! Im going to try some of your circuit training ideas tonight at the gym. Have to say thank you thank you thank you for your routines and advice!!!

Hi Cindi,

I am glad that it worked out :) Have fun with your training.

Zuzana.

Hi Zuzanna,
I always wondered what works best, cardio first of lifting first , from the info put on the log of comments, i guess im going to start changing it up a bit. because i usually do runing 30 min going at 5.0 mph. by the time i finish im so lazy i dont feel like doing anything cause my legs are all shakey. lol. but anyway sorry for getting off topic, do you know if its best to just do cardio in the moring and do all your lifting at night? do you think its good to do it that way so i can have all my energy for cardio in the morning, then all my energy for lifting at night. Another thing, since your body is like toooooo gorgeous, do you run, swim? what kinda of cardio do you do and for how long?

Hi Amal,

the best time to do your cardio is after your weight training, in the morning before your breakfast (which is brutal – I am still trying) or also at the evening before your go to bed – you don’t eat after, just drink a lot of water. I am doing all of my exercising at home and for cardio I do interval training like in the 20 minute cardio or light aerobic sessions after my weight training using the step bench.
Best,
Zuzana.

ido cardio first
becuze if i left wight first i will tired and can’t complete hour in cardio

hi amal
your name is arabic !! where ary you from??

[...] Zuzana – BodyRock.Tv wrote an interesting post today onHow to Plan Your Workouts | <b>Fitness</b> Advice, Workout <b>Videos</b>, Health <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onHow to Plan Your Workouts | <b>Fitness</b> Advice, Workout Videos, Health <b>…</b>Here’s a quick excerpt [...]