BodyRock.TV

okay :)

Hi Zuzana,

Thanks for the daily message.
For the best results in fat burn do you think interval training would be the best method for best results?
I tend to try and do a 40 minute cardio session whereby i will raise my heart rate to around 90% for 2 minutes and then back down to 60-70% for around 5 minutes. This could be rowing, boxing or running on any given day worked in with an hour weight session after.
I have been getting some great results but do find that I get exhausted after the 4th day.
Do you think this type of program is sustainable? and if so for how long?

My goal is lower body fat and increase muscle mass. Any help appreciated

Cheers,
Scott

Zuzana,please can u tell me if the Tae-Bo and BodyCombat are really efective to burn the fat?
Thank u.

I believe that Tae-Bo and BodyCombat is a great high intensity cardio and I personally prefer this type of cardio than for example running on treadmill. If you will combine it with strength training, you will get incredible results.

What about yoga? I practice vinyasa yoga for an hour and a half, could you, please, tell me if this is an effective cardio?
Thank you

Thanks Zuzana for the answer.I think the same.
Best
GALAXIA.

Yoga makes the blood flow and some exercises have been proven to enhance metabolism but it is not a cardio that would have the after burn effect like for example interval training.

Hi Zuzana and Frederik,

How are you guys? I have a big question and would love to hear from you. Here its goes;)

DAY OFF. How important day off in your routine? How long muscle need to recover? why after taking two days of from the gym I lost more weight?

I have been a gym Ratatouille fro past tree month and working out about everyday. Lust weekends I had to take day off cz of some fun activities, and monday I felt more skinnier. Ok, I was little lazy to get back on truck, but today Im on fire and can wait to hit the gym…

Thank a lot,

Hope all is well,

Galina;)

Hi Galina,
days off are important for muscle recovery. I am taking one day off every week. When you are working your muscles, you are putting a stress on them and basically hurting them. After the workout, your body is recovering from the stress and because your body is very smart, it will try to get stronger for the next time. If you give your body enough time for recovery it will get stronger than it was before the first workout. If you don’t give your body enough time for recovery, than you are not allowing your muscles to get stronger and efficient in burning fat. It is similar to get calluses from playing a guitar. At first it hurts the tips of your fingers, but in a short time the skin gets thicker for it’s own protection.

okay, so when i feel my muscles ache the following day after a workout, that means i should wait till the muscles don’t hurt any longer!?

Thaks a lot for such a fast reply.. I think Im ready to make a day off in my new life style;)

Yes, that’s why it is a good idea to split your workouts or have one day off in between the workouts or to do cardio instead of weight training. Some people don’t experience the muscle soreness after workouts anymore, but still have to be careful a make sure to give the muscles some rest.

Hey Zuzanna!

You are doing fantastic job with posting new fitness routines and info. I really value all your input. I have a question: I started hoop dancing a while ago and it definetely elevates my heart rate. Would you consider it an effective cardio for weight loss. I want to incorporate it on my days off when I am not strength training. To give you a sample of how it looks like you can visit http://www.hoopnotica.com.

Thanks and you rock!!!

Zuzana, I like to do fat burning(60% of MHR) and cardio workout (70-80% of MHR) in the pool, I also practice yoga (beginner). Should I consider a day off,split the yoga with the pool workouts or do both throughout the day?

it’s all up to you :)

I haven’t done this hooping since I was a kid, but you can figure out yourself easily if this is a good cardio. Just measure your heart rate or use the RPE scale.

Ha,Ha,Ha, very clever. Thank you for the reply and the quick response

No problem ;)

That’s why I don’t lose more weight!!!

I have and eight months baby and when I was pregnant I gain 20 kilos (40 lbs?). I had lost 10 kilos doing one hour and a half of fast pace yoga but it took me 7 months to lose all that weight, all this month I have been doing your 40 minutes routine three days a week and yoga for five days and I have lost two kilos in three weeks, I’m so happy and I want to thank you Zuzana.

Kisses form Mexico

Zuzana, you are right about soreness, im one of them, i dont get sore, but i get super tiered, where a tea spoon feels like 10lp dummbell; )

Dear Zuzana,

would you really recommend doing cardio after strength training? Is it not better to let the muscles recover to allow them to grow? Also, what about stress hormones that are being produced after ca 60 mins of working out – they block fat burning. The newest research shows that the best way to burn fat is through short but intense workouts.

Do you think that for a fit person the more cardio the better (alongside strength training)?

You look great, all the best,
sonia.

Hi Sonia,

After strength training is recommended cardio at less then 60% of your MHR which means light jogging or fast walking. Short intensive workouts are really the best for burning fat and if you do these type of workouts, you don’t need to do more cardio to burn fat.

Heyy Zuzana!
i’ve really got hooked onto your fabulous website ever since i found it a few wks ago have tried out the exercises which were awesome!
i’ve just started exercising again after being on a yoyo diet for quite a long time.
i want to start changing things to get healthier and gain more lean muscle.i’m asian, from singapore and my weight is at 45kg,163cm tall which may sound pretty alright but i want to reduce my body fat, esp around my hips and inner thighs..
i dont really have equipments at home so i go to the gym 3x a wk using your method and try to do cardio on the off days 2x a wk.

is the strength training on the gym days enough or should i be doing more than that?
also, how can i make my cardio last for 30mins at 75% – 85% hr?
i’m totally out of breath after running for 20mins at that speed and i’m unable to carry on running for another 20mins at slower pace ):
could you recommend me an interval training which i could do please?

you’re such a great encouragement :D
really glad i found your website and it has motivated me to work towards the body image i want to achieve!

Hi Janilyn, 3 or 4 times of strength training per week is enough to get in a good shape. You can try to experiment with interval training to what is your limit. You can try for example 20 seconds of all out effort and one minute rest or you can try to run at 85% of your MHR for 2-3 minutes and than drop the intensity under 60% for 1 to 2 minutes. You can also try Tabata style cardio.

oh okay great thanks!! cant wait to try out interval this week together with tabata too. cus’ i usually only do tabata when i’m pressed for time.
thanks for the fast response! :DD

I originally found your videos on youtube and have been led to this website which I love! I have 50 lbs to loose but am very very strong. Should I resistance train daily? like upper body first day lower body second etc etc? and this interval cardio training I will start today, I am so eager to loose this weight I feel horrible and my knees hurt. Do you find the pool a great fat burner?

Zuzana, I just wonted to share with you bout my day off… I slept all day on saturday, its like my body was begging for day off… I really would love see a post about muscle recovery… I learn every day and finally realize important part of muscle recovery…

G…

You should do weights/resistance training every second day.
Have 1-2days rest each week.
Do weights three times per week until the desired effect is achieved and cut down to two or even one day a week if you want, and then up the cardio.
Don’t do consecutive days of resistance training, as the muscles need time to recover. When you exercise the muscles get microscopic tears in them that need to heal, and will heal stronger if you give them enough rest and eat some protein at least half an hour after your workout.
If you are getting into cardio, for example running, mix up your days. This is a sample of MY week.

Monday: Yoga (my rest day)
Tuesday:Pilates and Weights
Wednesday: Class at gym called BTT (Butts, Tums, Thighs) doing things with own body weight. And some cardio running or spin bike
Thursday: Cardio day: Run 5km doing sprint work. Then do 20-30 min sprint intervals on spin bike.
Friday: Pilates and Weights
Saturday: Long Slow Distance Run or spin bike (or rest)
Sunday: Weights

My old routine before I tore my hip flexor involved running 10km 5 days p/wk and classes (some yoga and pilates) and weights maybe once a week. This was Summer and I was hardly going to the gym as I preferred to run outside in early mornings so did not do much weights. I would have one long slow distance run of about 15km on Saturday or Sunday. I was trying to work my way up to running 20km a day. I guess I pushed myself too hard too fast. I was feeling awesome though, and haven’t run for over a month now due to other problems like suspectible stress fracture in my foot. It’s terrible I miss running terribly.

The whole point of this (I got a bit lost..) was to emphasize the importance of rest days. Also to take it slowly, and not push yourself too hard. If your muscles hurt bad the next day then either take a complete rest day or do some light exercise like walking or cross training, no weights.
By incorporating rest days, and not trying to do too much on one day;spreading your wrkouts out throughout your week, you will have so much more energy. Who wants to go do more weights the next day when their muscles are really sore? If you rest, then go back the next day refreshed you can pump out the hard weights and feel way more satisfied when you do an awesome hard workout.

hey Zuzana,
hope you don’t mind personal questions, but how much do you weight and what is your height? the reason i’m asking i’m wondering how heavy a fit girl is. usually i get into argues with girls who look at the weight and not into the mirror; so i don’t actually know if i’m right saying how much a “healthy” looking girl like you weights.
cheers,
nvcn

Yes Zuzana, I realy were looking forward your site such a long time ago, I started one month ago to do alot of your exercises, now i can say, it really works very good, especially when I took care of your notes, like (cardio after excersise) and others.
also about nutrition, there are many things had been missing by me, like eating BORGOL, I am from Egypt and we have alot of it, but I never mentioned how important are they before finding your site.
I like that you answer some comments and requires with really useful words, and of course you are right, you can not answer all of them.
I just send some beautiful thanks to you.
Cheers
Ramy

Hi Ramy, thank you for such a nice comment, I am glad that my site helped you to do some positive changes.

Hi Zuzana,

I don’t know if you’re familiar with “Body-for-Life” but on that program you do weight training (no more than 45 minutes) 3 times per week and do interval cardio(no more than 20 minutes) 3 times per week and then take one day off. My question is: Is 20 minutes of interval cardio enough or do you really need to go longer for max fat burning?

Thank you.

Hello Zuzana! i love your workouts!

Here is my question: regarding weight loss would it be too much stress on my body if i loss 3 pounds per week? Also is lifting weights going to make it harder for me to lose the weight as fast if i were only doing cardio?

[...] Zuzana – BodyRock.Tv wrote an interesting post today onSteady pace Cardio for weight loss | free <b>fitness</b>, and exercise <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onSteady pace Cardio for weight loss | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

Hi there Zuh! Can you be more specific about this statement. “If your goal is body fat reduction and you prefer steady pace cardio workout over interval training”. I usually do interval training for the reason that i want to loose fat and get sculpt a little bit and i do it the day after my strength training workout.

Is that ok or what do you suggest?

Thanks,

Chris

Hi Chris,
Interval training has been proven to be more efficient in burning calories and preserving muscles than steady cardio. I wrote this article for everyone who prefers steady pace cardio. I prefer interval, it saves a lot of time and I don’t mind to work much harder. You are doing the right thing Chris.

Dear Zuzana!! First of all thank u so much for all the videos and advices!! U r a big motivation and your site is full of great infos and interesting things. I wanted to ask for your advice. Maybe u can help me. I am 24 years old and a professional balletdancer. I stopped for one year to dance and now I wanna get back in my usual balletshape. I gotta loose about 8 kg. My problem is now, that actually I don´t look fat, but I am very muscly. Specially the legs. I must loose weight, but don´t wanna built up muscles. In all my dancing carrier I was more the “short muscle type”, but I was skinny and tall, so I looked sportive, but still like a ballerina on stage. Now with the 8 kg more I am afraid to make my legs even more muscly, than they were before when I start to work out. Should I run?? or do cardio intervall training?? And maybe eat less protein not to built up muscles? I have no idea what to do.
Thank you,
Sandy

I love working out with kettlebells, do you think kettlebells are enough to get fit if I use them for both cardio and strength training, or do I need to add something else for cardio and strength training, I do love to jump rope. I used to buy fitness videos, but I’ve now gotten bored using videos, so thank you for your fitness/exercise website

I forgot to ask you if you could make a video using kettlebells only, I see you’ve made one using the the Clubbells, Thank you

I got into working out this year back in May. I was uneducated about it and didn’t see any results after trying for months. I realized I just wasn’t educated about it enough, and luckily found this website, and learned SO much. It blows my mind how much I know now from before. Knowledge really is power. I beleived in spot training, never lifted any weights, hated the boring treadmill, and never really alternated any workouts besides running and doing the same few different crunches. With the workouts I have found on this website, (which was between 1-2 months ago) I am really feeling sore all over the next day, and targeting my body as a whole which I did not do before. I just recently also made a fitness log, on my wall, and every day I log what I do. I love the 20 minute cardio workout, and the butt and abs workout, and tabata protocol. With these routines kicking my ass I’m lookng forward to exploring more of suzanas videos. I know now to see physical results I have to do cardio AND engage in weight training, which I did not do, I NEVER even thought to pick up a weight. I work out almost every day. I always eaten healthy and continue to. I hope to see results this time after doing this for a few months. My question to Suzana is, how many workouts should I alternate between? Right now I am doing the 20 minute cardio workout, (the one that is aerobic and anaerobic), the butt and abs workout, (the one that involves weights), and when I feel really sore I run or skip rope using the tabata protocol method. Do you alternate between tons of workouts every week? Or is a few different ones enough as long as you are targeting your body as a whole and doing both aerobic and anaerobic exercises? Thanks, I LOVE your website, you are a very determined and successful human being, I look up to you, Zuzana! Keep it comin’!

Jesser

This advice is spot on! Good job!