BodyRock.TV

Hi Zuzana,

At the end of the month in the advance level should you be increasing the weight as well as the reps or will that give you more of a bulkier/thicker appearance? I keep reading that for a more defined and leaner look the weights should be light and reps should be anywhere between 20 to 25. I do take into consideration portion control and clean eating as the most important factor in losing weight and body fat. I follow the philosophy of 80/10/10. 80% is diet, 10% is excercise and the other 10% is genetics. What are your feelings on this?

Thank you so much for this, to be honest I was getting quite lost on where and how to begin.

Hi Zuzana,

Great post. I needed an example of a workout routine. I just came up with one (from your exercises) but I will try one of the two.

btw what would you say it would be better, to to more reps as I get stronger during the month or ad more weight?

Theodore

Its is good to change routines to keep getting progress. Otherwise the body gets lazy, because it get used to the routines.
The fat will go away by proper nutrition, and a good workout plan

What would be a good routine for someone with a Beginner fitness level?

Do you have a suggested program for beginners?

HI David, we are currently working on workouts for beginners or for people who have been sedentary for a longer period of time.

HI Brian,

we will be updating soon with workouts for total beginners.

Hi Tania,
I don’t agree with high rep low weight workouts as being the best for a leaner look. If you want your muscles to be more defined than high reps is not the best way to go. Read the answer on the Fitness F.A.Q. How can I develop muscle definition? Your exercise program should vary and so should the loads. I don’t agree with the philosophy 80% diet, 10% exercise, and 10% genetics. Diet and exercise are two almost equal factors, that one should follow on a daily basis. Except that your exercise might take only 10 minutes, but the diet is something you have to do and think about more often. Genetics play some role, but not as close as much as a regular exercise. Anyway, that is my opinion. What do you think about all this?

Theodore,
That depends on the particular workout. If you can complete all of the prescribed sets and reps and you feel that it doesn’t give you as much challenge as it used to, then it is time to increase the weight.

Dear Zuzana and Frederick,
I hope you both prosper and flourish in all you are, desire, strive for, and in all you do. And may all your efforts be harmonious with the well-being of All Creation and All Living Beings.
Thank you so much for everything you do in putting up, maintaining, and upgrading this web site. Such a breath of fresh air here!
I have been working out for almost fifty years. I love learning new exercises, new routines, new approaches and new ways of thinking. Spice of Life. At the same time, I do have my favorite workhorses that are tried and true and I stick with them, too.
What you guys have going on over here is immeasurably valuable to so, so many people all around the world. Anyone can come here and find something new, something helpful, something reinforcing for whatever they need or are looking for. Old guys like me, or brand new people just wanting to change and improve their lives, and even people who have very high ideals and aspirations; across the spectrum (vast as it is!) of Human Being, any human being who comes here can benefit in a big way and in so doing, benefit all living beings in all universes. You don’t need to know anything much or have any experience and you can come here and begin to change your life and help everyone around you. Or you can be experienced and come here and find something good that lifts you up and helps you to be a good influence on others. The whole site and vibe of the site is just so marvelously friendly, benign, benevolent, imformative, helpful…
Words cannot express how grateful I feel toward you and how good I feel whenever I come here and simply think for a quick moment of what a person who is lost and confused might gain from looking at what you have going on here.
So many words later (thank you for indulging me!) the short of it is:
THANK YOU!
Please keep up the excellent work and wonderfully vibrant vibes you have created and are maintaining, elevating, and sharing with all the world.
Good Life!

Hi Zuzana,

Im so excited that you’ll be adding beginner level workout suggestions! I’ve tried some of the intermediate workouts but find that they’re a bit too intense for me. I anxiously await news of the beginner workouts! Thanks so much!

Sherry

Hey Zuzana, I just want to know if you do a special warm up before and after each work out day, and if so how long should it be?
thank u for these routines it help me too much.. I wish u could do another video where you give an example of what you eat on a giving day!!

thank u Steph

HI Steph, I don’t warm up before a workout, because I exercise every day and I don’t experience any stiffness in my body anymore so if I get myself ready for a workout emotionally, it is usually enough. However I have put together a warm up routine for anyone who need to warm up before workout. I pay attention to cool down especially after an intensive workout, because it’s really hard on your heart if you go from very intense activity to no activity. I usually just walk around with my bottle of water for about 5 minutes before I have my shower. I am trying to update often with new recipe videos to show you guys what I eat and how much. This should give an idea what do I eat during the day. I always eat at least 6 times a day, small portions and light clean meals. So far I have done a video about my breakfast and then my favorite salads, but I promise I will post all kinds of recipes for different meals and snacks.

Hi Zuzana,

Thanks for your response. I value your opinion and have always felt that high rep low weight was not the route for me, but again as I stated in my previous message it is what alot of excercise trainers and fitness models are pushing so I felt I should ask the one person (you) who I feel is doing a great job at clearing up a lot of confusion. The 80/10/10 philosophy is something I read up on a few years ago that I believe has proven effective at least for me. Some of your readers have written to you about gaining weight during an excercise hiatus or while nuturing an injury therefore they haven’t been able to excercise. I am 100% in agreeance with you as to the importance of excercise in combination with a proper clean diet, however, at times when you are sedentary for whatever reason keeping up with your diet will minimize weight gain. This is also proven when you excercise yet don’t keep the proper diet and your results are minimal. As for the 10% genetics I think that is the reason why some people store fat more easily in some areas than others.

Thanks so much for all you are doing! BTW your new 20 minute cardio series is award winning!!!

Hi Zuzana,
Do you mind telling me your height, weight and current body fat%? I like that you are very lean and sculpted but still maintain your feminine figure. A size similar to yours is what I want to try and aim for, this can give me an idea of how far or close I am to my goal. Thanks for any help!

HI Bri, I don’t measure myself anymore. My height is 166cm and my weight is always around 120lbs. I don’t know my body fat %, but I am pretty sure that it is under 15%.

Hi Zuzana,
I was wondering if you could make a video for cardio workouts that are low impact on knees, like maybe a pool cardio workout? Thanks in advance!

Hi Zuzana!

Im a 5’2 girl with 140 lbs. I really want to get myself to 115-120 in 2-3 months. Is that possible?

Also, how long did it take you to get the body you have now? It is my dream body.! =(
How many days per week did you have to work out? And how long?

I want to mostly concencrate on my abs( for now its blabs) and my butt. I have a really flat butt right now. And also my thigh is a little big. I get depress all the time when i look in the mirror. I don’t consider myself fat, im just big compare to most Asian girls.

Thanks in advance!
-Ly

so how about begginers??? what should i start with and for how long??

I’m 199 pounds at this morning weigh in-YEAH!!! (down form 211 pounds) I didn’t know where to post this to let you know of my progress;perhaps you should have a “POST YOUR PROGRESS” section so we can let you know that following your advice and tips really does work. I’m so excited,Zuzana. Thank you so much for your fantastic really-mean-business-sweat-it-out routines. YOU’RE THE BEST!!….THANKS,TEXAS CINDY

Hey Zuzana,

I would love to start with workouts to tone my body a bit, but the problem is, I’m a very slim girl with a high metabolism, i want to train a little bit but how can i do that without losing some weight? I want to feel strong and fit again, but I’m thin enough as it is!

Thanks in advance!

Magdalena

Hi Magdalena,
in order to keep your weight the same, you have to eat the same amount of calories that you burn through exercise and other daily activities. Keep a journal and write down your meals. What did you eat and how much did you eat. You should also track your workouts and your progress. This will help you to adjust your diet according to your progress.

Hi Zuzana!!! i am interested in starting your workout routines but I want to know if you have these exercises in DVD’S…thank you…

Hi Zuzana!

Love this site, it’s great! I made a promise to myself that I will try out your exercises and hope for good results =)
Basically, I wonder about the same questions as Ly (look at older comments). I think you look great, and if I can get to look half as good as you, I’ll be proud! Hehe ;)

Regards, Hildegunn

Hi Zuzana,

This is super, i am doing this 2 weeks, and i feel results, very good, and i save my money

hi Zuzana,
I have been doing your sample weekly workout listed here for advanced people along with your clean eating recommendations and have transformed my body! I am so happy to have found you. My upper body is very cut and looks great, my lower body could still use some help. I store fat in my thighs and butt and need to know what my new weekly workout should or could be to replace last months so I don’t plateau like you have mentioned before. Do you have any advice. I would love to know. Thanks so much for all you do.

Hi Zuzana,

I have used a lot of your workouts since January and hav noticed amazing results already, as I have also been using your diet advice also… I am a little confused, Do you think that you should train upper body one day and lower the other day or is it ok to do full body? Should you vary it? I have read on may internet sites that you should combine for e.g. back bi’s, chest and tris and what not but I would like to know from you what you think

Thank you so much for creating this site…I love training now! :)

Hi Harriet,
you can do split workouts or you can do whole body workouts. I personally prefer whole body workouts, but I have one split routine for upper body and one for lower body if you like to try that. Make sure to read my FAQ – How often should I exercise? In that article is explained how you should vary your workouts in order to avoid over training and get the best results.

Are we supposed to take days off in between work outs if our muscles are really sore?

Hi Zuzana,

your website is amazing and I am truly grateful for what you are doing because since I found you online I’ve felt more excited about my workout than ever before. I like all your ideas and I am trying to read every single comment you’ve left on this web site, just in case you said something I need to know. I am doing your workouts but I’ve got a question: if I want to create my own workouts using your exercises, what kind of logic do I have to follow? You said we have to change constantly (reps, exercises, routines etc.) Sometimes you do 6 exercises, 6 reps each, as many rounds you can in 20 min. Other times you do 3 exercises, 12 reps and so on. Do you have any principles that you follow when you create your workout routines?

Thank you

For Tania – Zuzana is correct…diet and exercise are about equal. There is no way it’s 80/10/10 like you thought. I would agree with ~10% genetics…for some folks they can eat worse and keep up their workouts and stay in shape, for some they can not workout that much but eat great and look great…that’s where the genetics come in. For most (or average though) proper eating and exercise are about equally important.
Zuzana – I have been working out regularly for ~11-12 years and your site is the one I recommend most (by far) to folks that ask fitness questions

Hi Zuzana,

I have to say that i am very new to the world of fitness, i never worked out more than 1 hour per week and i never payed to much attention to what i was easting, however i was always fit and healthy…i never had weight problems(in fact i was once underweight) and i never felt tired or unhealthy, but i decided i want this to change, i am already taking care of my eating habits (this happened when i decide to become a vegetarian) and i started hoopdancing as a hobby, but i want to do more and i do not know where to start, i already read all your articles here on Bodyrock.tv and i’ve tried your beginner workout, but i somewhat feel that is not enough and i’m not strong enough to do the Intermediate ones, i would also like to boost up my flexibility and resistance, can you please help me with some exercises that a 100% beginner can do at home?

Thank you very much and all best wishes,
Emilia

Hi Emilia,

Most of the workouts can modified according your current fitness level. If the amount of reps or sets are too much, then do less, write it down and try to do more the next session. If there are exercises that are too difficult for you then either skip them or do an easier variation of them.

How would you get over a workout plateau?

Hi, Zuzanna
I have read in other posts that we should be doing cardio 3 times a week or have I understand something wrong? Because I am doing cardio every other day and weight training in the middle. My fitness level is beginner to intermediate and I am trying to lose fat not weight and get harder muscles. I hope Iam not doing something wrong and lose time.
Thanks in advance, you are the best
Kisses from Greece

Hi Julie,

there are some general guidelines that tell us how many times we should be doing cardio in order to keep our cardiovascular system healthy and burn calories. We are all individuals and our bodies don’t have the same reaction to exercise or diet. Thats why is important to experiment and keep an exercise log and a diet log. I personally do only the type of cardio that you can find in my workout routines and I don’t do my cardio each week three times. I like to mix cardio and strenght training together just like in the last two workouts. Your diet plays a big role as well. In my case diet is 50 percent of my success. If I exercise regularly but don’t pay attention to my diet, then I usually gain weight, but it’s mostly muscle. I still look fit but rather bulky then cut. If I am very good with my diet, but slacking the workouts, then I remain slim but I get weak over time so my muscle definition is fading out.

Hi Zuzana,
I follow your workout routines a lot and I love them. Thank you so much for helping everyone one of us .. I’m from Australia .. After seeing your video’s I must say that I even became a Lululemon fan too … Anyways my question to you is ,there was a entry or section that was posted by you on the topic for workout routines to get rid of love handles and muffin top areas in the body .. This was posted few ( 6 or 7 months ) ago in your website .. however I’m trying to do this workout routine again but can’t find this information.
If not too much trouble will you be able to let me know where this entry is ? or will you be able to put together a workout routine specially for this ? I think a lot of people have this problem and it takes so much time to overcome it … I would be pleased if you can help me with this.
Kind Regards, Kaushi

hi suzana..is it important for begginers to change their workout on a daily basis too??if so, could you please make us a program.
another question,if i work out 5 days a week ,after how long should i switch to intermediate level workouts.. 3 month ..more .. or less

Hi Zuzana,

Thanks for all your great info!! I wondering if you were going make a workout routine for beginners? Could you please help us out, I mean for those of us that never work out..
thanks your awesome!!!

Hey Zuzana!

So what happens after a month? Should I change my exercises-maybe try some other work outs?…Or should I increase the weight on everything? Or do I just keep doing the week over and over again…So far-I have done this for approx. 2 months, increasing the intensity and weights as I have gotten stronger…but I am not really sure if this is the right thing to do…What do you recommend?

Hi Gigi,

checkout the workout routines page. There is already workout routine for beginners plus you can use any of the workouts and make them easier on your self. You can adjust the intensity to match your current fitness level, so don’t be afraid to experiment. That’s what I would do.

Thanks! You have no idea how much you’ve inspired me. Thanks again

hi zuzana,
thanks a lot for the workout routines. i hav been following your intermediate level exercise programme sincerely since last week. but i hav a doubt, do i hav to do cardio every day apart from the above routine, or is the routine that u hav mentioned daywise is enough? my aim is to reduce my body fat percentage and get more toned.waiting for your reply, thank you.

Hi Prity,

it is up to you if you feel like doing and additional cardio on top of those workouts. I am only sharing what I am doing from one day to another and what works for me. I don’t think that some additional cardio would hurt you, but I also don’t think that it’s necessary. As long as you are not over eating and keeping your meals small, then these workouts will be enough to help you get your body fat percentage down.

Hi Zuzana,

I would love to have more than % min clips of your workouts. Is there anywhere I can purchase full vidios of the workouts?

Thank you!

HI Emily,

the full version is not for sale.

Hey Zuzana..

First of all, I have the deepest respect, for the gigantic work and energy you put in to your BodyRock.Tv – And also i think it’s awesome that you share your “secrets” and “tips” on excercise and Diet.. When you search the internet you find alot of ****, that you cannot use for anything, but you’re on to the total right thing!

I love you’re video’s and the variety of workout routines. You have many video’s focusing on abs and obliques, which brings me to my actual question =)

Do you have some good workout-routines for the back, lower, middle and upper, i mean to compensate for all the kick-ass abs workouts ;) ????

Thanks alot,
Jacob, Denmark

Hi Suzana,

There’s something that I don’t understand. You said to vary intensity of my training, but when I look at those workout programs, they seem both high intensive each day. You said in 20 minutes interval cardio workout not to do this kind on workout everyday, but is it ok to do an intensive muscular workout with cardio in it the day after ?

So my big question is : How do I measure the intensity of a workout routine ?

Thank you

CanMan,

Varying the intensity from one day to another is a pretty good general rule of thumb for someone who wants to work out every day. I do usually 2 to 3 workouts in row and then I have active rest day, which works for me. It is not a good idea to do the same workout with the same exercises every day.

Zuzana,

As I understand, I can do 2 to 3 intensive workout in a row, but I need rest after.

There’s something I misunderstood : In the “Example #1 of your exercise program for one month: Fitness level: Intermediate” all workouts seem intensive except the active rest day. So I will be doing 6 days in a row of intensive workout ? Maybe are you varying the intensity of those workouts, if so, how do you do that ?

Tank you very much for your answer and your great site.

CanMan,

Those are completely different workouts. There is weight training followed by cardio, followed by circuit training. There is a variety. The cardio is intensive but on a different level then the weight training.

Zdravím Vás Zuzano,

dostal jsem se na Vaše zajímavé cvičební sestavy čistě náhodou. Mám 2 otázky (předpokládám, že mluvíte a píšete česky, dá se to soudit z Vašeho projevu v angličtině):
1) na Youtube existuje mnoho Vašich cvičebních sestav. Nějak jsem jednoduše nenašel nějaký začátek, nebo úvod, nebo popis struktury, zkrátka něco systematického. Přehlédl jsem to? V tom množství se to nějak ztratí.
2) určitě byste měla v řadách návštěvníků Vašeho site velkou skupinu těch, které (kteří) by uvítali českou (event. i jinou ) verzi. Pracujete na tom, nebo ponecháte iniciativu externistům?

Držím Vám palce

Mirko,

copak, copak moje anglictina se Vam nezda dost dobra? Co kdybyste mi tedy ukazal jak valite tu Aju vy a napsal mi in English? :) Jinou verzi nez Anglickou zatim neplanujeme. V mych F.A.Q.’s se muzete docist jak vyuzit videa na nasich strankach a zacit cvicit. Daily workouts represent my exercise program from one day to another. I share on this blog everything I do for any given day to keep myself in shape. You can jump right in and start to follow my workouts ;)

hi zuzana!
im 22 yo, in a pretty good shape, i’d like to try your exercise plan (realy caught me!),but i must ask; i was wounded about 5 months ago, now i have 2 disks eruption (also some other injuries, but this is actually the main damage) in my lower back.
do you think some drils can hurt me?
if so, what drills?

i think its a great thing your doing, this site. thanks!

avi

Hi Avi,

I am not an exercise therapist and my workouts are for people who are not suffering from any injuries or other health problems. I wish I could give you some advice.

Hi Zuzana!!

I just recently saw your videos and your blog. They’re helping me a lot!!

I’m 20 years old and I have been dieting for years, but in the end, I always end up gaining the weight that I lost.

I started my diet today and I plan to exercise at they gym everyday. My exercise routine consists of power walking on the treadmill for an hour, the elliptical machine or 45 minutes to an hour, and the step master machine for 30 minutes or so. Is this exercise routine effective?
I am not comfortable lifting weights at the gym because I don’t really know how to use them, so I wanted to do if your workout routines will help me get the weight training I need.

My diet consists of eating fruits, vegetables, raw nuts, protein such as chicken and eggs and tofu, and yogurt. I went on this diet before and I lost a good amount of weight to prepare for a beauty pageant, but I gained all the weight that I lost. What foods should I eat to lose, control, and maintain the weight that I will lose?

I’m 5’10″ (177cm) and I currently weigh 163 pounds. I want to be around 120-130 pounds with small percent body fat. I also have problem with my calves. They are huge, and I want to get thinner calves. Do you know what exercises will help me achieve them? I lose weight in other places rather quickly, but my calves don’t seem to get any thinner. What can I do?

Please help!!

and Thank you!!! :)

Hi Zuzana, I have become a recent fan of your website. Your workouts are great and well designed. I notice that not all the workouts are loaded, I started off with the ‘absolute beginners’ workout from the ‘category’ page but it is no longer there. Are you going to keep a page with archives of all your previous workouts, it would be really helpful to have.
Thanks for your amazing workouts, greatly appreciated!!!

Hi!

First of all congratulations to your amazing body Zuzana =)
I fell in love with it when you started on Youtube a few years ago and now on this page I can try to start building my own body towards yours.

BUT!
I’m far from your fitness level and I am wondering where that WORKOUT ROUTINES – page have gone? You have written that there should be routines for beginners, but that page (http://www.bodyrock.tv/category/workout-routines/) doesn’t work.

Please make a beginner page but above ALL continue with your daily exercises.

Once again – LOVE that body! Great work! Kepp it up =)

Many thanks // Anders (29years old) from Sweden

Hi, I just tried to follow the link in this article and noticed that the workout routines section is unavilable. Could you fix this? Thank you.

Hi John,

the older workouts are now in Archives

Found them, thank you very much Zuzana! Also, what an amazing response time! You guys are providing a great service through this site, not only because of the excellent content you offer, but also the way you interact with us visitors and kindly help us. Best regards from Argentina!

Hi thank you so much for the workout routines!!

hi..i just happen to find this website on youtube for your workouts….now i am looking to loose 100pounds or even more and as soon as possible…i am on a strict deadline for 3 to 5months maximum…i am 261 pounds and 5’7 tall…by the way you have the perfect body and i want to have a similiar body but i dont have much time…how long do u think it will take me to lose my good 156 pounds …how many months will it take…i dont know where to start and what to folow…can you pleasse try to explain me how i can reach my goal because i have done diets and workouts and yoga classes but none of them work please help me out…..thanks

Hi Ays,

you said that you want to loose 156 lbs and your are 5’7 tall and weigh 261 lbs, which means that your goal is to weigh 105 lbs? You would look anorectic. I am 5.5 and I weigh 120 lbs. I would look anorectic if I would weigh 105 lbs. So first you have to set up a realistic goal. I think that you should set a new goal every months or every week so that you can see results on a regular basis which will keep you motivated and consistent. Lets say that your goal is to loose 120 lbs in 5 months. That’s 20 weeks, which means that you would have to loose 6 lbs a week. It is a very fast rate for weight loss but it is possible of course. You will have to be active 7 days a week and you will have to pay attention to what and how much do you eat. Read our diet articles for advice. You can also start to follow my workouts on a daily basis and track your progress into your exercise log. Good luck with your progress.

Hello Zuzana!! There is very it am sorry that you deleted my letter to you!!! To write in the Russian language it is impossible to you???

thank you for following up with my post Zuzana. i am at a point that i really need to loose this weigh but i just dot have the tools and the right information. It would be helpful if you can tell me which workout i should start by and how many reps. about the meals how many meals a day and what to avoid. Also i want to take protein shakes to help me with my hair growth and energy after workout i heard it is good. Can you suggest what type pf protein shakes i should consider buying and what to add in it to make it taste better keeping the calories in mind. How many calories you think i should consume each day. please suggest thanks again.

Hi Zuzana,

I can´t find any workout routines list as mentioned in the article above. Is there any indication of workout level (beginners, intermediate, etc.)?

Thanks,

M.

Hello Zuzana

I am 19 years old and overweight, despite that I used to be in pretty good shape. Sickness, injuries, poor diet, and plain laziness all contributed to me gaining over 50 pounds, and now I am sick of it! I’ve started making changes, and am no longer gaining weight, in fact I have already lost a few pounds. However, I have a few questions that I would like help with.

First, I injured my back years ago when I was thrown from a horse, and need exercises that are low-impact, as I cant put too much stress on back. Are there any exercises you can recommend that are low impact and would help minimize injury?

I also need low-impact exercises because I have poor ankles and knees. I have asked my doctor about this to make sure its not a serious problem, and I was wondering if there are exercises that could help to gradually build up so that I can do more high impact activities? I would like to be able to do more activities that I used to enjoy.

I would like to lose 50-60 pounds by this time next year. I know its possible, and so I would appreciate any suggestions you have.

Thank you~

Hi Zuzana!

I’m from Mexico and I’m 25 years old, I’m so happy because I found your web site!!!

You inspired me to change my lifestyle! I am following your advises and beginner workout and it’s great because I feel so good !!

I really want to thank you so much!!

(sorry for my English)

Hi Zuzana! I love your site. I have a lot of workout DVDs to help me lose weight and none of them is better than your website in my opinion. I am very overweight after giving birth to my son last year and I need to lose weight and build muscles. I have decreased my calorie intake, I only eat whole food and I have given up alcohol, sodas, sugar, bad fat and simple carbs. Fitness-wise, I am a total beginner. Could you please post an example of a schedule that could suit me? Thank you so much. You motivate me.

I am so very excited I found this website. I am a beginner and I was considering joining a gym. I honestly think I’ll get far better results by following you. Your workouts seemed to be based on the very latest and greatest fitness information. You are beautiful and you seem so happy. It’s a true inspiration. Thank you for doing this website. I can’t wait to get started on my journey to a new body! xoxo

Hi Zuzana,
I was looking do your Archives tab that had the links to all your workouts. I am mainly going back to the beginners because I just had a baby, please direct me to that link so I can get back on track :-)
Thank you