This is one of the most frequently asked fitness questions that I get. Of course we all want to know how fast we can get in shape and how quickly we can transform our bodies. The most realistic answer that I can give you without actually having evaluated your individual fitness level and starting point is that your progress will be linked directly to your level of effort. If you are serious about getting fit, then it is absolutely vital that you educate yourself on the basics of training and diet. BodyRock.Tv is loaded with articles and information about diet and efficient ways to train your body that will give you an incredible starting advantage over the majority of people who want to get fit but don’t have any of the workouts or information they need to make an effective start. Getting fit and then staying there is a life long journey – not a one way ticket. No matter where you are starting from it’s a tough process – but when you focus on the journey – the little workout by workout victories – you can actually learn to start enjoying fitness for what it is – an important part of your life. There are no short cuts and you have to realize that getting the body you want takes time and effort. I started to take my fitness seriously about a year ago and I am still not where I would like to be. If you are serious about getting the body you want, then you have to be prepared for the life long journey. There is always room for improvement and even if you achieve your goal, you have to work just as hard to maintain it. The next time you catch yourself wondering how long it will take you to reach your fitness goals don’t sweat it – it’s a life long journey to success.
hello zuzana,
i’ve always been an active person, from an early age i love to swim,run,ride a mountain bike,press up,sit up, etc but no matter how much effort i put in i could never get the six pack .
Zuzanna I wanted to know if and what type of supplements you take…PLEASE PLEASE let us know, thanks.
Hi Suzana!
First, I wanna thank u alot for ur helping us Psychologically and physically..,
Second, I am training aerobic from ages but I have aproblem with my body.., All my
body is perfect except my arms.., they’re huge more thanall my body.., and I am
trying more and more but I feel no change in them.. I don’t know what I have to do!!!
Do I resort to surgery?!!! Please answer for me cause its my big problem!!!!!!!
Ta Thank you,
nOha.
hi zuzana , I REALLY NEED HELPP!!! thank you for your website is very informative! I really need your help . Im a 5′ lady. i have skinny legs and small butt and my arms, back and shoulders are really fat. So i need your help to shape my body kind of like yours =) i want to give my body a shape and balance. I DONT WANT TO BE FATTER IN MY UPPER BODY I LOOK FUNNY SINCE IM REALLY SHORT =( AND MY SELF STEEM IS REALLY BAD SO I WANT TO KIND OF HELP MYSELF TO FEEL BETTER LOOKING BETTER . I feel really heavy from my upper body. my chest is small. and i would like to lose the extra fat from my upper body(arms, shoulders, and back)…. But I want to shape my chest which is very small so i dont want to lose it more =). Can you help me with that? I also want to tone my legs so they loook bigger and i want also my butt to look bigger!. how can i do that? Please I would appreciated a lot your help! . Thank you very much for this oportunity of sending you a message. THANK YOU ZUZANA! =)
Hello,
This is my first time commenting on this site so I’m a little shy. First I want to say that you are very beautiful and your abs are getting tighter with every video you post. Second I was wondering what is a good way to tell if I am in shape or not? I do a workout that i think is kind of similar to your workouts and I get winded quick. Does this mean I am out of shape or is this just a good workout. If you could test this workout and give me feedback that would be great or you could use it and maybe add something to it to make it more fun so you can put it on your website. My workout is doing 100 jumps. I jump as high as I can and I stretch straight up in mid air. I do 10 jumps then rest 10 secs then do 10 more. I do this 5 times then pause for 2 minutes then I finish up and do 5 more sets. Again if you could comment back I would greatly appreciate it and I hope you keep getting healthier and tighter.
I always do your workouts in equal 15 minutes, is it enough? I just remove the video to the begining and do it again and again, so Im trying to follow your tempo.
What do you think about this tactic? I think it works. Anyway I feel it.
I,m looking forward for a new video!
Your body is a perfect motivation!I needed it!
And you are so kind girl:)
:*
Hello Zuzana,
I’m from czech republic. I would like be at least a little muscular but I’m thin. I do some exercising from your website but there are a lot of videos. I need help for my push-off. Can you help me please?
Thank you in advance :-)
Hello Zuzana
I’m from czech republik.I’d like to strengthen your character and shape but do not know exactly how nato.sleduji your video and you’re probably my role model. But I have one problem about how to read and my English is lousy so I want to ask whether the ste never had anything in the Czech language?
Thank you in advance :-)
Ahoj Martino,
to byla moc dobra czenglish a ja jsem ti nahodou rozumela uplne vsechno :) komentare klidne pis v cestine. Bohuzel v cestine stranky zatim neplanujeme. Pokud se neco zmeni tak to budu hlasit.
Hi zuzana, first at all I will like to said that I love ur website because it motivated at lot of womens like my self to get in shape and to get healthy. Now I’m 128 lb but I feel fat and without no shape. Is not that I feel but of my self , but I will like to get more tone and shape.
My question is what is the best ways to get started?
I will really thanks any responds or advice.
I have the same question as Jennifer.
Suzana, what’s the best routine or workout to start to get back in shape? I love any kind of workout and I don’t really eat much but my progress is kind of slow. I’m short below 5′ but may weight is playing from 125-128. I just started walking for 5x a week. When I started I was 132 lbs. You think your Sweat Burn will gonna help me? How should I start it with my schedule, I’m working from 8:00 am to 12:00 midnight. Is there any rules? Please help!!!….. Thanks SO much for you and your site. Really loves it. :)
Hi Zuzana, i really like your website and video. But i have a question as i seriously in need of help and advice.
I’m slender but i’m not properly toned. And recently i’m gaining some weight and fats at the back of my waist (side belly or love handle, i don’t know what you call that) But i hope you get what i mean, i’m seriously getting annoyed with the fats at the side and it’s making me looks like as if i have a chunk of fats flipping out. Can you please advice me what kind of work out will get rid of this fats? Or maybe some diet? Hope to hear from you soon.. Thanks a million..
Judith Kays..
xxx
can i ask something?i am e/f cup(breast) i want to loose some because its hard to find clothes and im shy to go swimming beacuse people wil stare and i hate it.what can i do too loose them?
Hi Alison,
regular workouts and maybe some adjustments in your eating habits will help you to loose weight – but you will loose fat all over your body not only in your breasts, no matter what you do.
Hi Zuzana,
First of all i would like to thank you for all the videos you are perfect. I want to ask you a question i have a good body though and im not much skiny but im skiny what would you recommend to go on healthy food and practice to have a body like yours or just to practise all the time? All my life i wish to have six packs how you can have them? i went to gym almost two years but there is not much diffrence :)
Thank you
Have a nice day
Hi Andreea,
just go through my blog, I am sharing everything that I know and you can also start following my daily workouts.
I am new to your blog and website, but I love it. Please give your protein recipes such as the chicken lunch, and not just the sweet breakfast and the cakes and cookies. Plase also say where to buy your timer that you use on the workouts because I cannot find such a timer in a sports store in the U.S.A.
Thanks.
hey i am thirteen year old native /african american girl and i am 5 6 and i way 245 pounds and i am very pretty but the only pretty thing is my face not my body help me ouuuuuuuuuutttttttt
Zuzi,
you look super and i like your style!
I don´t under stand how guys can have problems with their bodys if they whatch your videos!
:-)
Greez
I know everyone loses weight all over there body including the breasts, not trying to be rude but how do u keep urs? I’d really like to know considering how fit u are, most woman lose them. I’d really like to keep mine as well when i work out, it would be helpful to know if there are some exercises woman should stay away from?
Also, do u know anything about those new shoes called Easy-tone shoes from Reebok, i was curious if they really work or not. Thanks bunches for ur time.
Please respond, i believe it to be a need know for every woman who wants to keep her equipment-lol. Thanks!!!
Diana, I didn’t keep my chest this way by nature. I don’t know anything about those Reebok shoes, but it sounds already like a gimmick :) maybe I am wrong and someone has an experience with them? If they work I want them! :)
When you say, “I didn’t keep my chest this way by nature” mean that you had a boob job?
exactly
lol i like that you are honest! im losing mine sadly:(
I left a comment about this “Reebok easy-tone” And I’d like to tell you (after you read my coment) they are not recommended for exercise when it requires jumping from side to side, so they won’t be good for some of your workout rutines!!!
Just in case!! ;)
Bye!!
Hi Diana!! I bought a pair of the “Reebok easy-tone” months ago, I can’t say they are a miracle, of course, but I feel different when I walk or run wearing them, I feel less work in my feet and calf and much more work in my butt and quadriceps. I recomend you to try them on in a store and walk for a bit, you’ll see what I mean! They cost just a little bit more than any sneaker or even the same.
Bye!!!
hi there!
I am an older guy living in the north of England, and am immensely attracted by bodyrock’s devotion to exercise over short periods of time without much equipment.
questions
1. how is it best to begin?
2. I am 51 – i am active and go to the gym, but what do i need to think about in terms of my age
3. How can i organize my workouts properly, over time, from the site?
Ta – in anticipation of reply
Ross
Hey Zuzana. I have a big question to ask. I was wondering how long is considered good enough for a day’s worth of work out? Like 20-30 minutes?
Hello,
nice greetings from germany. I am very impressed what you do there. You give me the motivation to do sport. I have a question, do you have a movie with your exercises complete? Something like a training dvd?
Thanks alot and excuse my english.
Greetings
Sascha
I just made your recipe Vegetarian Salad with Chick peas.
It was very tasty with the cumin and apple…And I felt healthy after my meal. Thank you for the recipes and I’ll try your workouts, too.
Hello Zuzana!
I wanna tell you I long to work for a body like yours. Right now I’m very skinny (I weight 48kg and I’m 1.72m tall), and i wanted to know if your workouts work also for people who want to gain muscle volume, and could you give me any tips for a diet?
I love your hard work, you have earned that hot body!
hi zuzana i would like to know that I can supplement my routine to eliminate fat in the abdomen.
I do a simple routine with a wheel that subject with his arms clutching me slip in front.
with this routine I see changes in my abdomen but very gradual.
Completion could tell me that this time I’ve already been working on this.
hello zuzana. I just wanna say that your beautifula nd i wish i had your body! but, i need some exercises for my butt cause well its kinda gross i haev some cellulite an no matter how hard i try it doesn’t go away. Can you give me soem of your exercises that will show resluts and high heart rate exercises that will burn the. Im up for anything because im pretty in shape up to the butt.
thank you very much
shelby
hi Zuzana
this is the first time i’ve seen your videos on youtube and u look amazing, i’ve been trying to work out..ok it’s weird bc im really skinny i have Flat butt..Really flat..
and evrytime i try to gain weight i always gain weight on my stomach only… can u tell me what kind of excercise i should do to get bigger butt and also lose stomach fat..pleaseee
Hello, Im a mom of two ages 1 & 11. Im trying to get back in shape. I would like some helpful hints on how should i get started. One more thing for the moment im a stay at home mom with the 1 yr old.
Thanks
Jump right into the workouts – there is a beginners routine in the archives section you could try :)
I would like to give some words of encouragement that I figured out for myself by watching Zuzana’s workouts. I am an out of shape mother in the worst way. Have had no workout routine for years and Zuzana inspired me to start. I have felt very tired all the time and when I did the workout (short version of course) even only 10 reps/exercise, it gives me energy instantly. This alone, I think, is going to keep me doing the workouts, besides wanting to look like the total fitness godess Zuzana. Thanks a bunch Zuzana and keep the vids coming ;)
You are an inspiration to us all! And your body is killer!
I’ve been working on my fitness for about a year now, and have dropped about 20 lbs (i was skinny fat), and about %16 body fat (went from 32% to 16%).
Your body is what I aspire to look like…
You have always been thin, and you also said you’ve recently started taking your fitness seriously; but for those aspiring for a figure like yours, would you be able to tell us your fitness stats?
This would help me to outline a body fat percentile goal :)
Thanks in advance hun!
Keep up the great work; and thanks for all the great cardio ideas!
xox Cass.
Hello Zuzana!
I was wondering, in the beginning, did you do your exercises like :one day legs, the next day abs and arms, to let legs rest and muscle to grow?
Do you need a day rest?Or can you work the same muscle every day?
Thank you!
Hi I write from Mexico
I like you tell me which are the specific exercises for to eliminate the fat of my waist
o well which are the videos that I can see.
I wait you answer.
Hello ….i am new here and i have one question….i think u are perfect and i like your body …i think every girl won to have body like u……i work out but i stop for 1 month now and i am coming back……so my question is,,…..is it posible to have body like u if i do just your work outs ? i don t need to go to work out in fittness?Becouse i am little bored in fittnes alredy so i need change ….i hope u can help me with this…..if u say that your work out is all i need for body like yours i will start to work out with you every day……and how many cardio do i need ? thx and i hope u give me an answer p.s.im sory for my english
Please tell me how often should I be working out? Everyday or every other day? And How much a day? one hour. two hours, three hours?
Thank you
When I ran track in high school, which I graduated 4 years ago and our coach always told us it would take us 14 days to get in moderate shape if we were dedicated…. and 6 months to be in awesome shape.
is this sorta true?
obviously there are a lot of varibles, diet, work out plan, bla bla bla…
Hi. I’m new here and I love how in shape and toned u are….i was wondering wat kind of excersise moves i should do to get well defined curves…cuz i am as straight as a ruler… thank you! ;)
Question: Do you really only do one 20 min workout per day???
YES! Absolutely. I believe in consistency and intensity.
Hi, i wondering how often should i workout,everyday or every other day,how much a day? So i can get my body like yours! I love how in shape and toned u are. Thank you!
Hello, I have been seeing your videos on youtube.com, and you are just beautiful and inspiring!… :)
I have a question… I am 26yrs – hight 5′3 & 134.Lbs and I feel uncomfortable with my image.While I would like to lose fat weight, i know eating better and excersize in important. What i need to know is how to increase fat burn? do i do cardio 7days a week, alonge with weight training 3days a week? or do I do cardio every other day and weight training on those days as well or just twice a week. My gole is to get small but strong as well… could you give be your best ideas for my delima?
Also, your videos are Great! never DULL!… Every other persons workout videos are just BORING and i lose intrust. Thank you for that!
Hi Zuzana!
You said you started to take fitness seriously about a year ago, but before that, you used to do something didn’t you? I mean, you didn’t start from 0?? Because from my point of view, if I can be as you are in 12 months it’s really good news, I don’t think it’s a long time at all! But I don’t know how you looked like a year ago.
I’m not starting from absolut 0, I’m more or less on my weight now and I take 2 (really hard) dance clases and 1 pilates class a week. I started just a week ago working out every day (but sunday) with your beginners workout and eating healthier and I lost 1kg =D
I feel so proud of myself and I’m very motivated, so I’m not going to give up until I get my purposes… and then maintain it!
But I’d really like to know more about you when you started, becouse I am taking you as a model and inspiration!
Thanks Zuzana!
Debbie.
Hi Zuzana,
I really like your website. However, I am just starting to exercise after a long period and most of the workouts are too difficult for me. I hope to get back in shape, but, in the meantime, do you have maybe something for beginners?
Thanks a lot!
There is a beginners routine in the workout archive section of the site :)
Hi Zuzana & Frederick,
I just stumbled onto your site a day ago and already loving it. I like how you guys are straightforward and honest about everything.
Just a few questions: So am I correct to say that your workout routine/philosophy is pretty much HIGH INTENSITY for ~30 min a day, ONCE a day, but CONSISTENTLY for 6-7 days a week plus a balanced/wholesome diet?
What is the purpose of the timer thing that Zuzana always wears when working out, and how do I to use it? What is the general concept of it?
You guys rock!
Hi Zuzana!
Ever since I found your website I’ve been addicted to it! Your articles are so thoughtful and completely takes me to a new way of visioning health and fitness. Anyway I’m 15 and I really want to be fit and feel great everyday. I’m a really busy person so I’m always tired and exhausted, I do eat a lot of food for energy but sometimes I can’t control how much I eat because I never feel consistent in my health. So I started using your exercises every morning, but I only chose one to do everyday. I found your other videos so challenging and just impossible for me, I find my self in the wrong posture and timing because I’m not built like you. If you could will you give me a routine that will help me build up to your daily exercises, in a way catching up to you?
Thankyou!
Hi Frederick and Zuzana,
Thanks a lot or this article. I had previously asked the same question on this website. I know that getting and staying fit is a never ending process, but sometimes you just need to hear it from someone else. Now I’ll not care about time-frames and just workout regularly, keeping my goal in mind.
Thanks again,
Vijay
Dearest Suzana and Frederick
I just want to let you know how grateful and proud to say that you have made dreams come true. Since October, 2009 and at my age 48, I am able to continue accomplishing a legacy to helping people live healthy at their best with Bodyrock by my side. My house is already up this time after the fire broke last Feb 6, 2010 that brought down everything including my gym place. Because of Bodyrock’s existence, I am able to surpass the challenges to keep up best in my craft I had during these times. Bodyweight it is and good food like you do that are really worth working for life. I have been applying your workouts to myself and also to a student whom I have been training for 2 years (her goal to lose weight and get pregnant). Yes it’s been a long journey yet you have helped made this person achieved the goals and successfully conceive right now after 7 years of wait (she’s on 6 weeks and 3 days). Hope and Faith made this happened. You guys have helped me made that person self fulfilled. I will keep BodyRock my best friend and by my side. Thank you and always keep the strength. May The Force Be with you always. love, Josephine
hi suzana,
i need your help to loose my fat in my stomach…i need to loose it..bocoz people around me that i’m like a pig..bcoz i’m small and verry fat..so please tell me wat can i do…
thankz…please replt me….
jenne…
you’re awesome! i love your videos. i’m trying to lose weight but i gain more weight im 5′4 15 and i weigh 200 pounds help me please!
kady