BodyRock.TV

WOW what a great exercise that is, not very complicated to learn but quite a challenge.
Thank you for putting your time and effort into this to help people.
What store do you buy your weights and things because I want some for my birthday but my mom doesn’t know where do buy them…
Thank you so much!
Keep it up

hey zuzana help me pleaaase and explain to me what is hapening.
i exercise for a year and a half,but recently i wanted to decrease my body fat whish was 23%: i am a female,28 years old,my weight was 56 kilo,my bmi was 20.
so i stick to a a low calorie diet healthy and low fat for a month plus my workout as usual 4 day a week 2 hours strength training & cardio
the surprise is that i lost 2 kilo,all my mesurment is shrinked,my bmi is now 19,but i still have the same body fat percentage tho i lost 100 gram from the fat weight!!!!
my question is:WHAT IS GOING ON HERE??how could i decrease my body fat percentage??and from where i lost those 2 kilos, no way from muscles coze i increase my strenght training and lifting weight every 15 day??regard that i did not weigh body fat percentage manual.could the scale is wrong??and if not explain to me what is hapening pleaaaaaaaaaase. i am beging u reply .thanks a lot

How do you measure your body fat percentage? BMI should be used only to determine if person is obese, over weight or underweight but not to monitor changes in bodyweight.
If the scale is showing decrease in weight but your body fat percentage measured with calipers stays the same, than you must have lost some lean body mass.

Dear Noha!

Actually i had the same problem,that i couldn’t get rig of my extra kilos.
The reason maybe the level of hormones.You should have a test of thyroid gland, ovaries and pituitary gland

Dear Zuzana!

I was watching your videos and i find them really fantastic!I have tried some of the exercises and i already have positive results.:)
My problem zones are inner side of thigh and butt(when i tight it in it looks like i have muscules then big dents and then legs):)
So,my question is-can different squats help solve my problem? if not,what are the exercises,that i can do at home with 2 dumbells of 2 kilos and elastic?
thanks.

Hey Zuzana! i was wondering, is it possible to get leaner and have some muscle definition on the abs and thighs in approx. 3 months? Just to let you know i’m 17 63 in. female 125 lbs (carry most of my weight aroung the thighs); i started counting calories and eat about 1300-1500 per day and only foods prepared at home. i started working out more and eating better about 3 weeks ago and have lost only 2 lbs. Am i on the right track?

I have pretty good tips on determining the daily caloric requirements and nutritional rule in the diet and nutrition category, so I think that it might help you when you are planning your diet. I have just learned myself – I am still learning and more than likely always will be in this field, that it is very important to keep a diary. Because if you write down what you are eating and how your training looks like, than it will be easy to find out what works for you and what doesn’t. So if you are following a certain program and according to your notes you haven’t made any progress for the last 3 weeks or only a very little, then you know you have to change something. But what ever you do, if its well documented, you will learn pretty fast, what works the best for you. If you do that, you will be always the best personal trainer for yourself.

thanks a lot zuzana for replying,i did not measure the b.f% by caliper,tthe gym scale how gave me all this mesurment.
is the caliper is more accurate?could it make a difference if i mesure with it??thx alot u r the best :D

The caliper is accurate and it will really help you to keep track of your progress. It’s really worth the 15 bucks.

sure i ll look for it..thank’s a lot :)

hey dasha
sorry i didnt notice ur message was for me,thanks for the advice,but i didn,t had a problem in loosing pounds ,mine was in loosing body fat percentage!so do u have any experience with that??

Hey Noha!

The reason why you cant loose body fat also maybe in your level of hormones.If there is something wrong,your metabolism doesn’t work as it should.(you can find a lot of articles about this in internet)
And sometimes..the problem might be in your head.Your mind wants too much from your body,which is not ready at the moment.
As for my problem-i can’t get rid of kilos,i see positive visiual changes in my body and muscules ,but still the arrow doesn’t want to go below 70 kg.But also i know,what caused this-my hormones.So ,now i have a treatment and i hope,soon all is gone be ok.:)

hey zuzana i have been thru ur videos website, n all but u know i still feel so confused as i m jus confused where am i leading to…5-6 days a week i divide my schedule to cardio and weight training its difficult for me to loose weight i have lots of fat which i need to shed from my body…i only have 1.5 hr everday to workout but i m so confused wat to do..i do running on thread mill for 20 min at diff intervals, then crosstraining and stepper for around 10 minutes …sometimes i attend classes like body attack a high cardio workout and body pump i have been working out since last 10 yrs on n off but that time i use to have lotsa time..but after my daughter i have less of it. i have a good stamina..right now my weight is 68 i need to get to 60kg..rest of details i wll give it to u..can u suggest a program that i can do..

Hi Ekta,
1,5 hour a day is more than enough for your workout. In fact you don’t even need so much time to get great results. First take a look at your goal. You want to loose 8kg of body fat, so the important thing is to set a time frame in which you can achieve this goal. The healthy weight loss rate is about 2 kg per week, which means that you can absolutely achieve your goal in 1 month. The very first thing you must do is to write down your body fat percentage, take a picture of yourself if you want to (that also helps to see the progress) and find out what is your daily calorie requirements and adjust your diet accordingly. If you take a look at Diet and Nutrition category, you will find enough information about how to figure out what should be your daily caloric intake and what your diet should look like. The second step is to look at fitness tips category and read through the articles to get a basic idea about how you should work out. The last step is to sit down and make a plan for the whole month that is realistic so that you can really stick with it. Have a diary of your fitness. Write down every day a little bit about what did you do and eat and also how did you feel that day. If you were bad and ate something fatty, write it down and write down an explanation why did you eat it and how do you feel about it. You asked me to suggest a program that you can follow, but there are tuns of different programs and good programs, but everyone’s body is different and responds differently to exercise programs. That’s why you have to know your body fat percentage and weight and have a diary where you can keep track of your progress. As soon as you notice that you are not making any progress, you have to change your program and challenge your body with different workouts and exercises, or maybe you have to increase the sets, reps, or/and weight. If you will pay more attention to your body and how does it respond, you will learn very soon how to keep yourself in shape and you will become your best personal trainer.

hi zuzana, my name is paulina and i want to thank you for shering your fantastic workouts, and i have a question!
hmm i wanna get a six pack, but i wanna know how long i have to train to get those? i am 16(10 april 17) years old and skinny , i do a few workouts everyday for 2 hours plus i run 20 minutes non-stop. in how much time can i have those six-pack do you think? i have been on a diet for 2,5 weeks now, and i see the results, i have now a flatter belly but i want a six pack

loves paulyyxxx

Hi Pauly, this is very individual and I can’t tell you when your abs can become visible. If you have no belly fat, than you can make them visible by doing ab exercises. If you have belly fat, than ab exercises won’t help. You have to first lower the body fat percentage.

lol, you made me smile because your face looked funny at the end. But great job you managed.!

Zuzana thanks alot I really appreciate it

Ive been working out for three years and a half now

Zuzana one word sis you’re a role model

and I Wish you all the best

Salaaam from UAE :)

hey zuzan, i just wanna say thank you for sharing these exercises with us. anyways, i have really huge calves and im wondering how i can make them smaller, and leaner but not too muscly. what are the things i can do?

hi Zuzana,
since i gave birth 7 years ago, my lower abdomen still hasn`t gone flat i`m left with a small amount of fat in this area even though the top of my stomach has gone flat, no matter how many sit ups i tried it still won`t go away, is there anything else i can try? it doesn`t look bad but i would like a six pack! i`m a size 8/10 and i dont want to lose too much weight cos i dont want my breasts to go saggy as they are a 30gg. another question i have is; i`ve started teaching myself poledancing and in only a couple of weeks the muscle in my arms has increased a lot which i`m happy about, but will poledancing regularly make me end up too muscly? i only want slight definition not big arms! i exercise on my pole nearly evreyday for the past 3 weeks

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[...] Zuzana – BodyRock.Tv wrote an interesting post today onBodyRock Boot Camp Workout 5: Squats Shoulders and Lifts exercise <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onBodyRock Boot Camp Workout 5: Squats Shoulders and Lifts <b>exercise</b> <b>…</b>Here’s a quick excerpt [...]

Hey Zuzana!

I’m fairly new to the site. I found you when I was Googling Tabata intervals, and I just have to say I love how innovative and simple your workouts are. I consider myself pretty fit and get bored easily, but you always bring something new to the table and don’t leave it there long enough for me to get bored with it.

I just tried this one out this morning and enjoyed it quite a bit. I did the whole Boot Camp workout 2x through and probably could’ve done a third time.

I wonder, would you recommend doing an intense total body workout like this 2 or three times a day if time allows, or would you suggest doing this one time as a warmp up only and doing a longer workout of 40 minutes or so to target certain muscle groups?

Also, I had to cheat on the pull-ups, too. :P

Tracy

Hi there,
Where are you from? Is it a secret? :)
Jinny

Valuable information and excellent design you got here! I would like to thank you for sharing your thoughts and time into the stuff you post!! Thumbs up