Hi guys,
Both Freddy and I are still feeling sick, although today we feel a lot better. Hopefully by tomorrow we will both be back to normal.
Because we were both not up for a workout, we thought we would take this time to go through some of the most common FAQ’s that people ask in the comments. I hope that this video helps – especially for you newbies to the site.
Just to let you guys know we have started the official BodyRock.Tv facebook page – you can find it by clicking here. We have been posting little updates on what’s going on with us there in between our regular updates here on BodyRock.Tv
Hold your thumbs for me (that’s the Czech way) and keep your fingers crossed for Freddy to get over this cold by tomorrow :)
Best,
Zuzana
Hey Zuzana and Freddy,
Have some fitness questions for you guys and maybe you can help me out? I started including allot of your workout techniques into my workout routines, but recently I have platued. I was 261 pounds 5 months ago, and dropped down to 235 which is where I currently am at. (I’m 6′0 tall) I feel great really, but I am still having a very hard time dropping that extra 30 pounds. I work out 5 to 6 times a week and practice Judo 2 days a week which is an addition to the workouts I’m already doing. I even showed my sensie a few of your workout techniques ;) But any who, I’ve watched my diet and I work out regularly but still have tire around my tummy! What can I do to further progress my weight loss? Any advice would totally help.
Hi Derrick,
you are already doing enough training, so now you have to pay more attention to your diet. More veggies and fruit instead of bread and pasta ;)
ok so, i found one of your videos on youtube by chance. i was so impressed and inspired. today is my day 2 of the 6 week summer workout. sweet! :D
i work online, so im usually always logged onto facebook. but since i found your site, ive been on it nonstop, havent even logged into FB in a while now. i love it!
thank you
thank you
thank you.
Hi Zuzana. I really respect u for ur dedication towards fitness,u r my role model.
I enjoy doing ur work out and its just been a week. I take a healthy diet consisteing of 1 litre protein shake,whole wheat bread,porridge, vegs n fruits. I dont indulge in alcohol,smoking or fast food. I actually love a healthy diet. Im a girl of 21 years. I weight 49 kg,5.2 is my height, my blood thyroid and all body tests are fine. But since 3 years,my endurance n strength are kind of lost. I was successfully treated of chest tuberculosis. Now i feel drowsy easily,my head aches if i stay smtime in sun, at times i just kind of drop dead. Pleaseeeeeeee help me. This really depresses me n my life gets affected due to my dropping energy level.
Thank u.
Stay fit n Blessed
Hi Zuzana – First of all, love your site and your great workouts! My coworker was the one that recommended your site and now I can’t get enough of these intense workouts! I feel that each routine you have keeps me motivated and feeling stronger than ever! So thank you! But, I do have a question for you. Besides doing the workouts that you post, do you personally do any additional workouts such as running, cycling, etc? I would love to work towards gaining more muscle definition like you and just want to get a snap shot of what you do on a weekly basis. I try to incorporate body conditioning classes three times a week and spinning twice a week follow by trail running on the weekends and of course your workouts as well. Just wondering if there’s more I should try. Or if I should do something differently. Please let me know when you get a chance!
Thanks so much!
Carol
Hi Zuzana and Freddy, I’ve been watching your videos and brought out to me to this thought – Can I flatten my stomach or even so have some nice abs without doing some crunches or situps?
Yes, lots of people don’t do any crunches/situps and have nice, flat abs. People are shifting toward more “core” work; balance exercises and planks and such. Plus cardio to burn fat that may be hiding your muscles.
I’m a certified Personal Fitness Trainer ;-)
Hi Zuzanna and Freddy,
You have probably been asked about this already. I live in an appartment in the City of Melbourne, Australia, I’m a full time Nursing student and get very very little time to exercise. I am considering buying an Elliptical Trainer as a core to add to my walking and toning exercises? I was wondering what your thoughts are on Elliptical Trainers?
Kind Regards,
Kara
Thanks for ansewring most of the questions Zuzana. I left a post some where else, I hadn’t seen this section, but I was talking about how much genetics have a role in your body shape. As I said, thanks to genetics :) I have very skinny legs and I mean really skinny (especially calves). I have been starting to work out since november after a long period of not working out at all :( starting slowly by walking, then joggin, jummping rope, the gym with weights and now your workouts. I just recently found out about your wonderful website and I was wondering if I can really change the shape of my legs with good training in spite of genetics. I am hooked on exercising thanks to you because you are a great inspiration and my goal is to get in very good shape, be strong and healthy, not only skinny. So what do you think… am I going to be cursed for life with my skinny legs or can I change them with hard work, motivation and discipline? And of course a healthy diet :)
Thanks a bunch! Greetings from Mexico…
Hey Suzana and Freddy!
I have a short simple question concerning the state of my body. I want to exercise just to keep in shape, BUT, i have a slight fracture at the top of my cervical spine.
So i wanted to have your opinion, wheter it is a good idea or not to exercise, knowing i want to :)
Thanks to you both.
Hi well my question is how would you go about loosing belly fat that seems thats out of control like i have a belly that stick out my shirt any suggestion on exercise
Question: I find myself wondering when is the best time to eat. Before a workout or after the workout. I have a tendancy to workout on an empty stomach in the morning. Then I eat my breakfast and go on with my day. I just wonder if that is the best idea.
I really want to read all your diet tips, however when I click on a link, like the real food basics you posted a while ago it sends me to an error page. How can I see your previous diet entries?
Hello!
I want to loose weight and get toned however, do you recommend that I loose weight first and then exercise? Or do both? Oh and how long did it take you to get a 6 pack? Thanks!
xx
Hi Zuzana,
I was wondering if you have some “lighter” workouts in mind that I could try?
I’m following some of your intensive workouts such as the ‘Get Hot Cardio’ which is fantastic (thank you) but when it’s a “day off”/”rest day”, I still want to do a short workout that’s not so intensive but still want to move my body.
Any suggestions?
Many thanks and keep up the great work. You’re an inspiration!
Hi Zuzanna, you are amazing, I’m so inspired by you, this site will become my favorite by far. My question is I’m a mom of two beautiful children, I used to be very active and I had a great body, I let myself go about 5 years ago, and I’ve been struggleling with my weight and toning my body. Finally, I got myself together and started to stop making excuses, I lost 20lbs and I’m feeling good, only that I don’t seem to be getting tight enough my booty specially, what are your recommendations?
Hi Zuzanna,
I’m 21yrs old, 5′1” and 107lbs. Is their foods that I should be eating so I don’t lose to much weight? I drop weight very quickly and end up looking like a stick figure. I want to be toned but still shapely. I’ve been doing your workouts now for about 3wks, and I try and run at least once a week. Should I cut the running from my weekly routine?
Hi Suzanna, I want to start of by saying that you have an amazing body and that I enjoy your routines even though I find them a bit too difficult for myself lol. I really want to trim inches of my thighs and I was wondering if you have some suggestions. Also I want to add that my thighs build muscle very easily and this is what I’m trying to avoid. I want to slim them down. Any suggestion would be helpful. Thank you and keep up the great work!
Hi Iris – jump right in and just do what you can. Modify the exercises and reps so that the routines work for your fitness level. It is important to just get moving and give it your best :)
Hi,
I’m new here and very impressed and inspired. I just wonder if you (Zuzana) were always as fit and in shape like you are now? And if not, what made you to change?
Thanks for this great site!
Hi Zuzana has really motivated me this year to stay in shape. I wonder how long did it take to get to have that body in shape? And if you could help me with an exercise plan that help me lose 12 pounds and get in shape.
Thanks
Juliz
Zuzana… THANK YOU! You’re inspiring me daily, I’m trying your workouts and loving them. :)
Zuzana,
I love your workouts and was inspired by the Lady Ga Ga one you did. I was once in great shape but got Fibromyalgia. I kept my gym membership but I was in so much pain aftwerwards I stopped going. I gave up until I saw that video on Utube about putting your mind to something and following through. I am doing your work outs with less reps and so far so good. I like how you keep them slow and simple. I could never keep up with the ones on TV. Thank You for being an inspiration!
Kelly
how can i tell if i have belly fat & burn it off?
Hello!
I have just found out your website and i love it! But most of the links are not working =( So i can’t navigate very well… the “Daily Workouts” link for example, is not working..Can you please, please fix it? Thank you very much =)
Greetings from Portugal!
I getting married in Sept and need some great love handle and ab work outs… i work out at gym know but doesn’t seem to be helping
how much protien should a person have if he/she want to build muscle ? ot tone their body ?
I came across your videos on youtube & watched them as well on here. Unfortunately, I cannot do any of them. I’ve been trying to find work outs that I can be active in, but I have a major problem. I was born with Hip Dysplasia in both hips. I was wondering if you had tips and work outs I could do to tone my body.
I am a vegetarian and I don’t drink soda.
I really need your help and advise. I hate sitting around all the time.
Please and thank you!
Hi Zuzana and Freddy,
first of all, I just want to say thank you so much! I found your videos on youtube while looking for interval training videos and I am now hooked on your site! You’re well-informed, so helfpul, encouraging and realistic in your suggestions and tips. I’ve done three workouts in four days because of you website and I’m actually looking forward to them now, as opposed to it being something I “have to do.”
I am 5′2 and 109lbs. I am not too concerned about my weight, but really want to be healthy, fit, and happy (it would be nice if I looked fit too!). I would like to workout 4-5 days/week and am wondering how I should mix up your workouts? Two days weight-bearing exercise and two days of cardio? Or does it matter as long as I’m just trying to do something everyday? Do I need to do weights and cardio together every time I work out? And how do I know which of your exercise fall into which category (unless they say cardio or weights)?
Thank you again for your wonderful website and for making working out interesting, fun and different every day:)
-Meghan
For my day off I dance two to three songs every hour
Hi Zuzana and Freddy,
First of all, I love your site– thank you both so much for sharing your life with us. I live in an apartment in Washington, DC and do my best to follow your workouts.
My question is, in an ideal situation, what equipment should one have to be prepared for your workouts? I know that you are a proponent of the Gymboss Interval Timer, but what other things do I need? For instance, I really want to install a bar in a doorway from which I can do hanging knee raises. What other things would you suggest?
Thanks!!
Hi Robyn – The pull up bar dip station combo that we have is a pretty good place to start – you can do quite a few different exercises with them. We have links under the videos where we are using this equipment to the place where we got our set. Other than that it’s always nice to have a skipping rope handy (a rope comes with the combo of equipment if you go that route). The timer is something that we use every single workout without fail. Other than that, an exercise mat is always a handy thing to have. We try and design the workouts so that you don’t need a lot of equipment :)
Hi, i’ve been on your website a few times and i love all the work outs you have! I’m a fairly slim girl, but most of my body fat is on my stomach and ‘love handles’. I was wondering what are some good work outs for ‘love handles’ ive been going to the gym and working out quite a bit but i cant seem to loss them! HELP!
Hi Zuzana,
I have recently made a commitment to changing my lifestyle and working out 6 days a week. I love your workouts! I am struggling with the right diet for energy yet less fat. I want to see my work, but the layer of fat is hard to burn. I wanted to know how you feel about running? Do you incorporate running into your workouts? I have been running straight 4 miles every other day about 4 miles an hour for about an hour and then will do your workouts or a strength routine on the days I don’t run. Am I on the right track? And wondering if you can give me some diet recommendations. I am 5′2 about 119 pounds just want to tone up and lose the layer of fat that is hiding my work.
Thank you so much for your drive!!!
Lisa
Dear Zuzana and Frederik!
I have some questions concerning the beginning of training and workout. How often do you exercise in one week and how long do you exercise per day? How long did you exercise to look as good as you look today? Do you eat sweets or foods with a moderate fat content or don’t you eat them at all?
Can you show some exercises against cellulite? And do you know, if it is possible to diminish cellulite to a minimum with tightening the body and exercising?
Nice Greetings!
You are great and it’s nice to have such an inspiration! :)
Judyta
I already know this is not a frequent question. I like to have some beers or mixed drinks on weekends. And sometimes just as a treat with a meal, like instead of soda. Is this making my work out efforts pointless? I know alcholol turns in to sugar but it’s nice to warm up to a glass of wine.
Thank you for being here, it’s started a healthy movement in my life.
Zuzana,
You are a great inspiration to me. I can’t believe that I have never been to your website before this year.
I used to be proud of my ability to run for hours on end without feeling sore. Until one day my knees gave and I need to stay away from running.
Your work outs have made me realised that I am not as fit as I thought I was and I haven’t reached my full potential. Thank you so much for that…. it sounds a little masochistic but I am so happy I can feel sore again after a work out. Thanks to you I have a new found love and respect for burpees and push-ups.
Keep up the good work!
xoxo
Hi Zuzana,
One of the questions that you did not answer was basically what a day of eating looks like. It would be nice to know exactly what you have eaten during the whole day.
You did say that you eat real food and I believe in this concept 100%. I think you provide really good advise.
Also for the people who do not believe that you just do this workout, I would like to add by assuming that you eat clean probably close to 90% of the time by eating real foods and sticking to small portions. If someone is having a hard time loosing weight and they are constantly workout out or following your workouts religiously, then they should really be looking at the foods they are putting into their bodies cause that’s where it really counts and for the workout it adds the cherry on top, by defining and shaping our bodies and helping us loose weight a little faster by making our bodies fat burning machines.
Just so appreciative for your willingness to share your knowledge to us for free. This site has given me an outlet for variety in my workouts that I really needed during the summer months while my young kids are out of school (and not willing to go to the gym with me)…I’m going away camping for the next four days and have printed off two workouts to do while I’m gone…I’m stoked!
Hi Zuzana, I just recently have been going on your website for about a week now, i made my own schedule working different muscle groups every day. I just have a quick question about the 20 min interval cardio workout. Iv been doing it often..and it is definitly brutal…but I go as much as i can..and the next time I can go even longer the only thing is my calfs my legs..are killing me…iv been doing stretches and it still very soar..I was wondering what your opinions are about taking resting days for your muscles to heal..and how long if there should be breaks.
Thanks so much for your dedication..its really inspiring, iv already noticed results in a weeks time… I feel better, healthier and stronger already!
I noticed you have an accent.. where are you from:)?
Is it possible to lose belly fat without losing alot of body weight? bc thats what I need to do :) Im 118 5′2 Im happy with everything except my belly, its just fat not flab.
can you give any tips.
If your pretty happy with everything but your belly, i would suggest working out ur abs…lower and upper..this will burn the fat off ur stomach and make the muscle underneath more visible…iv been working out my stomach for a week and a half now..and iv already noticed a difference. dont forget that if you wanan stay fit and in shape you have to continue to workout even when your happy with your body… Maybe not as often or cut your time in half…continue to do cardio and just eat well.I would still continue to workout the rest of your body even 15 mins of dedicated workout a day is enough.
I’m already fairly slender, but I would like to lose 1 to 2 inches from my waist. If I do these workouts 6-7 times a week and diet the way you recommend, about how long will it take me to lose that fat?