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Thank you a lot for this post! Probably you jus saved me one hour in the gym, because I was doing my every exercise (about 25-33 reps) with low weights – it takes a lot of time (:

Thank you again (:

Love this article!

Great job, Zuzana! :)

Thanks Zuzana. I love reading your articles and insights!

When I went to the gym I would take so long to finish because I would work out with small weights doing rep after rep and still felt like I wasn’t getting anywhere. I was also terrified of getting bulky like the guys that walked in and out of they gym, but now I’m going to change my routine. Thank you so, so, so, much!!!

Hello,

I just found your site and I am pleasantly surprised!! I have been searching for a site just like this. It’s jam packed with information and Zuzana, you have a great calm and positive presence on camera. Often exercise, work out, and healthy living sites are so sterile and intimidating. So, Thanks!
Question: I am overweight and very intimidated by the gym. I usually just do cardio. I have changed my eating habits, that still needs more work, but with the cardio I have lost weight. Yeah! Now I want to do more. Could you suggest a few thing, (or refer me to one of your videos) that I could add to my gym time to get me on the right track and that will help me gain some more confidence. I often feel like a walrus perched on a folding chair when I get on the machines. Not pretty. . .
Thank you, Kate

HI Kate,
If you don’t feel good at the gym, you can try to do you workout at home. I don’t like to go to the gym either. Please take a look at the written articles there are plenty of information that will help you to get on the right track. My advice is, you have to do weight training. Start by lifting lower weights, more reps (15-20), 2-3 sets, and focus on the proper form. Start with weight training 3 times per week and do whole body workout – work every major muscle group in your body. Once you start to feel confident about your form, try to lift heavier weight to make your workouts more intensive. You can add another day of weight training to your week and split the days to lower body and upper body, high intensity days and light days. Do your cardio after the weight training. Cardio after weight training can be just 20-30 minutes and in a slower pace. If you do cardio on your days off than do interval training. That means that you will do for example 30 seconds hard and 2 minutes easy pace. Just change the intensity and try to burn a lot of calories.
Try interval training like I am doing in this workout, you don’t have to do exactly the same exercises. Be creative and use free weights instead of machines. Free weights are more effective and you will develop balance and coordination. You can use any of the exercises that I have posted to keep your workouts interesting and different every time. One more thing, I don’t want to sound cheesy, but positive affirmation and visualization of your goal really helps. Imagine yourself how do you want to look like by the summer and think about it when you workout or on the days when you don’t feel like working out. You need strong motivation to keep you going.
Best,
Zuzana

i cant belive you used to have cellulite!!!

whey you don’t show us picture for you

befor you start the program!!!!

Zuzana,

I have discovered your website today after browsing exercises on youtube. Thank you for being an inspiration! I am starting to take psyllum fiber today! I want to look like you. I have similar body type: long skinny torso, flat abdomen, and I gain weight around thighs. I look good in jeans, but I have cellulite and a lot of body fat around my thighs and butt. My question to you is: How long did it take you to get the definition in your arms, legs and abs? Also if you dont mind me asking how old are you? I am 24. Hoping it’s not too late to get in perfect shape.

Hi Milka,

Welcome to the site. Everyone’s body responds to exercise differently – if you work hard you should see changes happening every month. It is never too late – I have seen women who started in their 50′s who look better than me :) and I am 26.

Best,
Zuzana

thank you for quick response! when did you start your fitness journey?

I started last summer.

Hi Zuzana,

You mention the weight training helping with cellulite, but I was wondering if you know if it will also help the appearance of stretch marks? I’m a pretty petite girl, but I seem to have stretch marks on my upper thighs. They’re not horrible, but they make me a bit self-conscious. I’ve never been obese, but I did lose a lot of weight at one point (too much)…is it true you can get them from losing too quickly? Do you know of any exercises that would be helpful in making them less noticeable? Thanks for your help :o) ~Rebecca

HI Rebecca, I am afraid that exercise won’t help you to get rid of stretch marks. There is a cream – Stri Vectin that suppose to be really good for that. The stretch marks are from gaining weight faster than your skin can adapt to. I don’t think that you can get rid of them completely but it is possible to make them less visible.

hi Zuzana,
Love your work and you really are my idol!!! So far I have taken everything into account and have been working out for 3 months since and have seen amazing results… I have a really good diet but I have noticed that I have increased what looks like cellulite. How can this be when I am doing so much work! I do a lot of weights and my cardio is very regular. I have alot of increased muscle. Also is it really true that you had cellulite. I am supposed to be going on holiday in August and I am panicking as it has only come up in last week or so. It is above my knees and down fronts of my thighs. Please can you give me some advice as I want to go on the beach! :D thanks

Harriet

HI Harriet,
the amount of cellulite you have depends on your body fat levels and your genetics. There is nothing you can do with your genetics so try to focus on fat loss. Maybe your cardio is not intensive enough and your diet needs some adjustment. That’s all I can advise, because I don’t know your eating habits and I haven’t seen you working out. It is important that you keep a diet and exercise log just like your personal trainer would for you.

[...] Zuzana – BodyRock.Tv wrote an interesting post today onWhy <b>Women</b> should lift weights | <b>Fitness</b> Advice, Workout Videos <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onWhy Women should lift weights | <b>Fitness</b> Advice, Workout <b>Videos</b> <b>…</b>Here’s a quick excerpt [...]

Hey Zuzana,
I’m lifting for 6 months, heavy weight, less reps (no cardio) and I put some muscles on my body.
I like the upper-body how it looks but my lower has increased and my legs are bigger.
Things to say: I took birth pills(I gave up them), I ate a lot, inorganizable and the most was carbs with high IG and sometimes sweets. I had crazy appetite because of that pills.
Tell me if it’s correct what I think:
-I put muscles and fat in the same time
-I have to lift easier and do some cardio to burn that fat( My plan is to work at home)
-And after that to start lift harder again.

Thank you !