This is part 4 of the new Rock your body workout. This exercise is targeting your upper back and biceps muscles. Stand with your legs slightly bent, holding the dumbbells with overhand grip. Bent forward at the waist, so that the dumbbells are at your knee level. Pull the dumbbells up to the chest and return to the starting position in controlled manner. Changing the hand position and the angle of your upper body will allow you to work your back from different angles. Never round your back when you are doing this exercise. When performing the one arm row, you can maximize the contraction of your muscles by rotating your upper body towards the working side at the top of the movement.
You will do 3 set of 40 reps of bent over rows, and change the movement slightly every 10 reps as shown in the video.
Your weights for this exercise should be lighter than the ones you use for deadlifts or squats, but they should feel heavy. Lifting heavy weight for high reps is the best way to burn fat. You won’t get bulky from lifting heavy weights unless you really want to – so don’t worry about that.
Pavel Tsatsouline in his book From Russia With Though Love writes:
”…forget the myth that low reps are for bulking, and high reps are for toning. The reality is that high calories are for bulking, and low calories are for toning.”
This is totally true. Last summer for instance I had no idea what clean eating was and I was eating everything back than, including candies and deep fried foods. I was slimmer than I am right now, and the reason why, is not because there was some difference in my training, but because I was eating smaller portions.
I started to eat bigger portions in the winter, when I discovered clean eating. I thought that I could eat more, as long as my meals were healthy. My body fat percentage stayed the same, but my muscles got bigger. It has been about 2 weeks now since I started to cut back on the size of my portions, and I can already see some results. My thighs and butt are shrinking. I don’t count my calories anymore, because I find that completely annoying, and instead I just measure my portions by hand.
I noticed that here in Canada and in the United States the portion sizes are gigantic compared to how much people eat in Europe. People here seem to eat very fast. Instead of taking the time to eat and actually taste the food they gobble it down on the run. Your brain needs about 20 minutes to realize that you are full – so you may be full with a much smaller portion if you just give yourself the time to realize it.
Lifting weights is the very best way to burn fat and shape up your body. If you want to make your body lean and tight without bulking up, learn to eat small portions in 2 to 3 hour intervals. Aim for 5 to 6 small meals a day.
This should finally lay to rest any concerns or questions that women have about bulking up when working out with weights.
Best,
Zuzana.
Hello Zuzana,
Your postings to YouTube lead me to your site. Thank you so much for sharing your experience and making it available to everyone. You look reat and I admire your methods. As an amature female body builder I sometimes look to others for inspiration. Good luck to you in all you do.
Thanks!
Debby
Thank you Debby :)
These workouts are great, i am so glad i have found some new methods for toning my body, you must work very hard. well done
Hi Zuzana,
Can these exercises be performed all in one day? Or should they be broken up throughout the week? For the ‘Summer Fit Program’, I don’t remember seeing the last part of the Day 6 20-minute Cardio and Core routine. Was it posted?
Thanks for all your help
Angie
Hi Angie, the new Rock your body workout has 8 part and this is just one of them. I will post the rest of the workout in the next few days. I didn’t post the 6th part of the summer fit program because it is based on the same principles as the previous cardio and core routines. You can experiment and come up with your own cardio workout.
Hi Zuzanna,
Just wanna start with a THANX A MILLON for all the great work outs on your site!!! You look amazing and I can only hope to get into half the fantastic shape that you are. I do have a question tho, On this 8 part work out, am I supposed to do ALL of them at the same time? Like on the same day or do I break it up. Cuz Heh just the first 2 vidz KILLED my thighs && now u got me doing EVEN MORE squats… My thighs are protesting to doing any more. lol No pain no gain ;p
Appreciate you,
-Udiya
Hi Udiya, the are 8 parts of this workout, but it is not written in the stone that you have to do the whole workout all at once. If you do the whole workout – all of those 8 parts (exercises) it will take you about an hour. I was sore too when I did this type of workout for the first time. I was also trying to be a hero and I used heavier weights without being ready for that. I suggest trying this workout with minimum weight or just your own body weight, and increase the weight as you get stronger. No matter what your level of fitness is, or how heavy your weights are, you should be always gasping for your breath at the end of each set and sweat like .. me :) lifting weights should always feel like lifting weights.
Hi Zuzana,
Alright, I can’t wait to try it out. Also, I think you should try making a video that shows your daily routine and how you balance your exercise/diet with other daily strifes. I think it would help out some people who think that exercise is still too time consuming. It may also give them the motivation they need.
Take care,
Angie
Hi Zuzana,
I am following your new workout as your post more exercises – I can’t wait to try the whole thing!
Thanks for explaining how Americans and Canadians wolf down large portions so quickly that our brains do not even realize we have eaten too much. I think that when you spend an hour or more per day on improving your body, you owe it to yourself to enjoy your meals by slowing down a little bit. Plus, slowing down makes you conscious of every bite you eat – so each one really “counts.”
The Pavel Tsatsouline quotation is right on – that’s something that’s going to stick with me when I try to explain this concept to other people.
Thanks, Zuzana!
Ann Marie
Thank you SoOooOoo much!!! You are such an inspiration and I appreciate every second that you put into this site!! You’re a God send! I just had my second child. They are 19 months apart && I’m still young so I’m trying to get back into &&&stay in shape before my weight takes over my life. B/c it’s SooOOoOOo easy to excuse it when you’re a single mom. (as in not having time) I’m glad I found this site. I have fun exercising now. Thanx :p
she deserves her own show on tv
So given what you have found about eating/bodyfat/muscle gain etc.. what would you recommend if I want to build muscle while keeping my body fat percentage low?
I don’t want my butt to shrink.. I want to have nice muscle development without having extra body fat.
I like how developed your shoulders are.. I love lean muscle all around, but I like shoulders to be well developed.
PS loving your awesome workouts!
Zuzana Hi
This is great . I did it and i am feeling the difference …i mean extremely helpful for a bodybuilder.All the way your workouts are hot & happening :)
Cool job!
Br
Gymmy