BodyRock.TV

Well said! I’m currently deadlifting and squatting my own bodyweight.. and I’m anything but bulky.

This is so true, I’ve heard quite a few women say this exact thing when I suggested they get in to weights.

And even if they did go full force, it’s not something that happens overnight.

And there is lots to be learned from the training programs of women body builders.

It’s unlikely to happen to men too.

It’s unlikely to come close to lifting twice your bodyweight, but if you could, then you would probably look like the above picture.

hi Zuzana,

first of all thanks for all the tips, and i got so inspired by your site and your tips and videos…i started my training about 2 weeks ago, since i live in a tropical country i usually get sweaty in about 5mins and after 20 mins of doing the routines, i feel so tired like almost out of oxygen and fainting, good thing it doesnt happen yet. am i doing it the wrong way? also im scared of putting all the bulks that i might loose my breasts size?? and is it safe to work out on your period days? thanks in advance and more power!!

Hi Zuzana,

I liked the video about what you are eating. Could write down what you are eating during a week? I am not very creative in doing a good food plan for every day. It would just give me
an example of how I could vary my food plan every day.

Thank you!

Hi Marina,

I will try to put something together.
Best,
Zuzana.

I like the one were you show the bulgarian wheat grain and other types of food that are inexpensive and good for you.

The most fun videos are the ones with the dogs.

Outdoor videos show good cinematography. Very creative!

I’m think that the womans and mens are free for do all that their wants and if she wish made more muscles fine. In my particular case a woman with big muscles inspire me to trainn more hardest and i love this. (i’m not a bisexual and i’m a normal men!).

[...] Women and Weights – This will not happen to you. Posted by Zuzana – BodyRock.Tv in fitness tips on 03 6th, 2009 | 7 responses [...]

First of all let me say sorry for the novel that follows. I was inspired by your videos when searching the web for new exercise ideas and have a story/question in relation to women and weights.

I have always been an advocate for women to do weight training. For years I use to do a mixture of free weights, machines, cardio/weight classes ‘Pump’ and cardio training 4-5 times a week, and although I was very fit and strong there were times when I felt I was bulky. I maintained a healthy diet and watched what I ate, but the more training I did the more hungry I was.

A year ago I returned from a 2 year stay overseas where I broke this routine and the only exercise I did was walking…lots of it. My once healthy diet became not so yet to my surprise I lost weight and more importantly inches…I no longer felt bulky. And I had a huge loss of appetite.

A year on I have decided to get back into my weight training but Im now scared that the weights will make me put these inches on again. Already my appetite has increased and Im concerned about lactic acid build up could this be the reason for the extra inches?

Can you, or do you recommend a routine of low weights and high repetitions for women for muscle building and weight loss?

As a personal trainer, I can tell you it IS possible for some women to achieve unwanted bulk with weight training. It really depends on the body type (genetics), and exactly what type of training and diet program they are following. I am not saying they will look like the above photo, but heavy weight training can produce big quads and blocky delts in some women.

Ken, with all the respect, heavy weights or genetics are not the reason why some women are getting bigger. It is their diet and larger caloric intake. I am a woman and certified personal trainer and I know what I am talking about. I am lifting heavy weights and I do some powerlifting for strength as well. I got bigger bulky muscles over the winter because I was eating bigger portions than I used to in the summer. Recently I have started to eat smaller portions, because I want to get slimmer again for the summer and I am still lifting heavy weights. I can already see my body changing. I have had heavy bulky looking thighs and butt since I was fifteen. Everyone was telling me that it is in my genetics and this is just the way my body is. Last summer was the first time I changed my diet and the results where remarkable. Genetics play an important role in your body composition, but bulk is something you can get rid off by simply adjusting your diet regardless your genetics.

hi zuzana,
i just wanted to know whether the summer fitness workout is as effective as any other workout that you have posted on this website? if not which is the best workout among these various workouts that can give me the most effective change?
n thanks alot for this great website.. :)

Hi sana, If there was just one workout that would be the best for everyone, than I wouldn’t be wasting any time with the rest of the workouts. First you have to have particular goal, fat loss, weight loss, muscle tone, or muscle growth. Than build a program according to the general rules and try to find out what works the best for you.

hi zuzana.. i have made a workout programme for myself but im not sure if its the best because i’ve included weight training exercises for every single day.. it goes like: monday- rock your body workout, tuesday- 20 min cardio in the morning plus boot camp workout in the evening.. so it alternates like that.. is this pregramme a good idea or should i just stick to alternating between cardio and weights only..? my goal is to burn fat and inch loss..
thanks alot!

HI Sophie,
your program looks good. Just make sure that you feel always fresh and strong. If you notice some decrease in your strength or energy, then give yourself some rest. If you feel great, just keep going. Good job :)

Hi Zuzana,
Firstly I would like to say how brillinat your website is and thankyou for inspiring me!!!!! You are awesome and I hope to get your body.
I’m really glad you said the above because I have just started weight training and really want a toned and lean body but have been gaetting some negative comments from people who think I’m going to end up like the woman in your photo above, and now thanks to you I have the perfect response to give them. Thankyou Thankyou Thankyou once again for this brilliant and inspiring website, keep up the good work :) :) :)

Dear Zuzana,

First of all, let me thank you for your wonderful website and tell you how famous you are getting: I found your website, because it was advertised in a French women magazine (i am french myself), so your reputation goes even to France! :)

I wanted to ask you a question regarding breasts training. I have heard that upper body work outs can build the muscles of the breast, but at the expense of fatty breast tissues, leading to an overall reduction in breast size. What is your experience with this? If you think this claim is not true, what exercises do you think are best suited (if any!) to shape, or even increase your breast size?
Many thanks for your reply!

Hi Rainbow, women can not increase their breast size by exercising. You can strengthen your pecs, but that won’t have the effect on your breasts that you would like. It is impossible to shape up the part of your breasts that is made off the fatty tissues.

hi Zuzana, I am so happy to have found your site. I myself have been training for a while but not seeing the results i want after reading all I can on here it has helped me understand why.

nice post.. keep it up:)

[...] admin wrote an interesting post today onWomen and Weights – This will not happen to you. | free <b>fitness</b> <b>…</b>Here’s a quick excerpt [...]

[...] admin wrote an interesting post today on<b>Women</b> and Weights – This will not happen to you. | free <b>fitness</b> <b>…</b>Here’s a quick excerpt [...]

[...] admin wrote an interesting post today onWomen and Weights – This will not happen to you. | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]

[...] admin wrote an interesting post today on<b>Women</b> and Weights – This will not happen to you. | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]

Great job man

OH MY GOD the picture is so gross!! I’m sorry, it just surprised me. I shouldn’t have even said that. If she wants to look that way, great! Do it. Awesome. I agree, you really gotta respect the dedication and grueling effort, among other things. And i would never double cross her :) She is probably bulletproof… Closest thing to superman i have ever seen.
And yeah dude i loooove lifting weights! I also push myself hard, but i’m tiny :P People ask me how….I just follow what y’all say on here pretty much. I mean…it just feels right, even if it is hard sometimes

I am trying to make sure I am eating a balanced ratio of calories, fats, proteins and carbs each day to maintain my weight, but bulk up on muscle a bit. Any ratio you suggest?

This is a great website for information, and I love your videos. And that picture was pretty gross too haha

Very good information, thanks for sharing.