BodyRock.TV

Wishing you both a quick recovery!!

Chris

Zuzu,
Get better soon my dear :)

Great video and I sincerely think this was a much better idea than simply writing the answers in an article.

Get well
Sending you loads of positive vibes
Carla

Cool that you have a kettlebell! I love them and do a great deal of my workouts with it :)

Hey zuzana, hi frederick,

I hope u guys will feel a lot better tomorrow. Thanks for your nice video. A lot of FaQ are discussed. I have another question to your eating habits. You say you eat five times a day and always small portion sizes. what are you doing if your hunger is still there although you have eaten an hour ago. Do you eat another portion or do you remain hungry? If you eat something to cut the hunger down what do you prefer? fruits or protein?

Bianca

You still look hot even though you’re sick!
Your hair looks so good, it’s gotten a lot longer ever since I saw your first video, long hair looks really good on you!!!
Wishing you a speedy recovery!!!!!

Ahojky Zuzko a Freddy! Držim vám palce ať se uzdravíte a doufám, že uděláte nějakej fashion haul v Praze :)

Hi Zuzana and Freddy,

I am not sure if you are still doing your 30 day challenge. I know it must be really hard to drink coffee with no sugar. My husband drinks coffee and I found a sugar substitute for him. It’s called Stevia (Zero Calories, Zero Carbs and Zero Glycemic Index) you can do research and you will see that is good for you. You can find it in your health foods store. Since, we used Stevia I don’t feel guilty drinking coffe with my husband. I really hope you guys give it a try and wish you guys get well very soon.

Thanks,
Rosie

Aww Zuzana I hope that you and Freddy feel better
I bet that it was the change from Malta to Prague that made you guys sick, the transition from warm weather to cold and vice versa can have that effect on some people.

Take care, drink teas and stay warm
:)

Hi Zuzana,

I just want to say “Gute Besserung” (German for Get well soon, since I’m living in Berlin ;-)!

Looking forward for your new workout!

Looove Cali’s big ears!

Hope you feel better soon!

Hello Zuzana and Freddy,
I just wanted to thank you so much for making that questions and answers video. I have been doing your workouts now for two months and I have seen a HUGE improvement on my body. I can not thank you enough for this. Luckily, I haven’t been doing them long enough to not get sore. I don’t think that I will be adding weights just yet. You give me something to look forward to every day, and you inspire me to be a better person on the inside and the outside! I wish you both all the best. Feel better soon!

-Lee Marie

Hi zuzanaa.and freddy…i hope both of you feeling better for tomorrow…i love your website,im 23 years old and iv been doing your workouts for 5 months and i love the results,thank u so much for doing those workouts,you´re a big motivation for me,as a woman and person…..thanks both of you!!!

Thanks for taking time to answer even though you were feeling sick!!!!
I’ve asked this before, but I’ve never heard a response, so I’ll try again: what is it that you actually work with? You both seem to travel a lot, is that because of work or some other reason?
Thanks again!

It’s strange, but I’ve been sick too. Not to much, but it’s boring because I wasn’t able to do workouts:/
Get well dear^^

Hey,

I was wondering what all the different equipment you have is. If you could list everything that would be awesome. You have really inspired me and I wanna be just like you so if you could let me know all of your equipment, from the most little thing to the biggest. Thanks a bunch.

Alyssa

hi hope you will feel better soon. i really love ur videos. got two questions, what is your body fat percentage? and where do you buy your work out outfit? they looks stunning!!!!!!!!!
cheers
xxJin

Thank you this was very helpful. But I have a couple of questions still. What is a good caf work out? I have been doing pilates toe rises for my cafs and it worked very well at first. But I think I’ve reached a plateu and can’t find any different kinds of workouts for the caf muscle.

My second question is, a lot of people say that eating a big breakfast, medium lunch, small dinner, will help you lose weight is that true? Oh, one more question. How much protein do you eat a day on average?

Hi Zuzana and Frederique, going out is no longer something you both should do I am affraid….. You go out once and you are having a cold the next day….:) :(

I have a few questions for you:

I already bought the gymboss trainer and the book in defence of food, but there are other things I want to buy as well, but I do not know how to get them….

a) how did you get the dip and push up equipment sent to Europe? When I visited the site of the ultimate body press and contact the company, they tell me that in Europe only the dip equipment is available. This Summer the European office might have the other equipment available for delivery to European clients.

b) where did you buy the capri pant you are wearing in your last work out clip? I like it very much.

Thanks for your help and again, get well soon!

X,
Daphne

what book did you say you read about foods? I’d like to get it too!

i loved this video, it was very informative, thanks so much! (& for all the workouts, love those too! )

Get better soon, but have a good rest now because it is essential. It is a flu season now and quite often people get sick when they move another (colder) country.

Thank you so much for this video, that helped a lot.
Hope you feel better soon!!! x

Hello you two. Thank you so much for this video. I always look forward to any new videos that you come up with as they are always so informative or inspirational. Hope you feel better soon. Take it easy!

sorry, just another question, when do u usually work out? morning? do u think it will make any different to work out in the morning or in the evening?
xx Jin

hello i was just woundering if peapole in all ages could do your workeouts.

Dear Zuzana and Fred

It is common to hear people saying that you shouldn’t eat carbs in the evening because it will turn into fat. I would like to have your opinion on this, please. Do YOU eat carbs after 5 pm? Thank you very much.

I hope you will feel better soon. Take care!

Hi Zuzana & Frederick,

Feel better soon cuz I’m dyin’ for a new workout :)

Do you own body fat calipers to measure your body fat percentage?

Just curious really…

I have one & it helps measure my progress better than the scale.

Get well soon!

Hi Zuzana,

You’re amazing! For posting a video when you’re sick. I think it was your late night out, it crashed your immune system. Feel Better Zuzana, I hope you have a speedy recovery. Rest up! Also, taurus females are known for sore throats. =(

Zuzana where do you get your workout clothes? Or what brands do you wear? I love them!!

Rest up! I am holding my thumbs for you and crossing my fingers for Freddy. I have been sick myself. I have been giving my body time to recover before working out again. Thank you for sharing your thoughts, despite being sick.

I have a few questions. 1. How did you get started into working out? 2. do you have any before and after pictures? 3. how did you both meet? 4. do you both have like regular jobs? 5. do you have any tips for when people are over eating, like how to stop if they have really bad self control problems?

Hey Zuzana
I wanted to let you know I commend you staying so fit and healty. I once was your size without having to exercise. But that was before I had my son. Now I have to workout. I am now 115 pounds, size 3. I had started to eat healthy and exercise my butt off but I discovered that I had gained weight instead. I left you a comment yesterday that I was wanting to leave last week. I quite eating so healthy, and started to eat sweets, and minimize my workouts. Since that week ago, i have lost ten pounds. But I still do your workouts, and want a fit body. Can we trade bodies, please. :) hehe
P.s. I hope you and frederick get better.

Oh, that’s bad… The cause was obviously sudden change of climate and temperatures, right? It’s very cold here in Slovenia, it’s going to snow tomorrow-I guess it is probably even colder up there… Anyway, I hope that you both get well as soon as possible. I’m looking forward to see new videos and workouts… :)
Take care!

Hello Zuzana and Frederick,

Thank you for your video.
Honestly, I always get sore from your workouts :)
Thank you so much for your incredible workouts…
I just would like to share with you on my fitness progress.
I really love body weight training and I am getting stronger day by day :)
I want to have healthy and six pack body for summer.
I am so excited!!!
Hope you will recover soon.

P.S. I usually rub onion juice on my feet before bedtime or eat pretty good amount of onions to get recovered.

Hi guys!

You know you got sick because your body was not used to going out all night clubbing and drinking, right? That always happens to me! It’s crazy what a stress that puts on your body when you’re not used to it! Hope you feel better soon! I’m glad that you guys are still posting something to keep up motivated and give us our Zuzana fix! I’m looking fsrward to seeing what you do with the kettlebelss because I got bored pretty easily with them.

Get Well Soon!

hi Zuzana thanx for you, your workouts really is the reason for having agood shape, really thanx alot

and i have a question.. i wanna know the appropriate workouts which the Pregnant can do? and also after her Pregnancy to get in shape again, is there a Special workouts for her in both cases???

really i wanna know plz Zuzana.
thanx too mush and waiting for a new workout and i hope you Recover from the cold and come with a big Boost workout…

thanx

Thanks for the Q&A session. There was some really good info in it. I have a question for you. Are the workouts you are doing geared towards women only or would they help guys as well? If they are for more for women any chance of posting a couple of workouts geared more towards guys? Thanks and I hope you feel better soon.

Jason

do you do more exercises each day in conjunction with the workouts that you post?

[...] Your Fitness FAQ's answered. | Fitness Advice, Workout Videos … [...]

hey zuzana, i have a question that hopefully you may be able to help me with; I’m naturally a small girl and i get compliments all the time on how great i look and how hard i work out…but i do still have a small little belly and i cant figure out how to flatten in completely, what should i do in terms of working out to flatten it? what should i eat?

Use a neti poty, it looks like a tea pot that you use filtered or distilled warm water with a packet saline poured in; use it to drain the sinuses of mucus. It really works! You can look it up in youtube, there are several how to’s. It helps to relieve the pressure. It comes complete with a neti poty and the saline packets included.

[...] Your Fitness FAQ's answered. | Fitness Advice, Workout Videos … [...]

Another great video guys. It certainly covered most of the common questions I’ve seen in your comments. Well done guys!

I have a thought……Is it possible that you could set up a section that shows each exercise and what muscles that are being targeted for that particular exercise?! Just a thought. Also, maybe a section for FAQ which would show commonly asked questions from your fans.

I can’t wait to see the Kettle Bell workouts. I’ve been thinking about buying these for such a long time, I probably will buy them now!

Thanks again for a wonderful site! And I hope you are both feeling better soon!

Dee

Aussie Aussie Aussie, cough lollie, cough lollie, cough lollie!!!!

Hi Z and F, thanks for answering the questions.

Hope you guys feel better soon! x

I’m holding my thumbs and crossing my fingers, hope both of you’ll get better by tomorrow

Hey Zuzana,

this video was very interesting, thank you so much :) You are the best :D

I still have one more specific question and one demand:

Question: If your pregnant, is it okay to eat severals meals but to be HALF-WAy FULL?

Demand: some days, could you make a video with some safe exercises that a pregnant women can do?

Thxxx for ur video, it was very enriching :)

Hey zu

i’ve got a crap cold aswell, i havent been able to go boxing sucks

hope ur well soon

Hope you feel better take your time and have a lot a rest :)

Hey Zuzanna and Fred!
I hope you guys feel better soon! Its kinda lonely on the fitness scene without you two :D

This is a great initiative ! You guys taking the time to answer our questions….. really appreciate it :D SOME good came out of you being ill – though Id NEVER wish for you to be sick even if that meant I could talk to u face to face! I really hope u guys are better soon
My question (s) / requests are :
Can you please teach us how to be progressively good at doing chin ups / pull ups ? I cant do them. Right now, I do it like reverse push ups, while I try to increase the height slowly so that my feet wont be touching the ground one day…. BUt I cant do even one proper pull up so far.

I like doing weights a lot. Can I mix and match exercises from your work outs – sometimes I attempt entire work outs too – while I keep a monitor on my intensity – fast and slow if I am interval training, or a constant 150 beats / min if I am just pushing throuhg without interval , and expect to get results ?

Can someone here suggest ways I can maintain my fitness during exams ? I have to give up work out for 1-2 weeks every semester during exams – and those weeks drag me right back to where I started :( after all teh effort…

Is stimulating jumps like with a jumping rope equal to skipping ?

How are the dogs ?

are there crash courses in weight loss ? I wont be able to maintain a very good schedule now, till my final exams end – but I want to still be able to look good for the summer (June… )… Are there things I can do to look my best in 4-5 weeks ?

Once Again! Thank you so much for all you guys do. We love you two!

Rashu

Oh man I’m getting over social networked!! Twitter and Facebook and of course I have to be here all the time ;)

I am holding thumbs for you. I’m originally from South Africa and we say that, too. When I say it here in London people look at me funny. Fingers crossed for Frederick though. Good anti-flu Karma to you both.

Hi KC.

These are all she does and god bless her for sharing them with us. If you go back a few posts you’ll see Zuzana answering this question. Believe me, they are hard enough and she’s testament to how well they work!

try apple cider vinegar for your cold ~~ it inhibits mucus production — 2 tablespoons in the morning and 2 at night each day for a few days it works great

You are a great motivator, everyday I can’t wait to see what workout you’ve done so I can start my workout! I love what you said about moving our bodies- even if it’s a “day off”. It seems like the more I move my body the more I actually want to keep moving. Even if it’s walking to the market instead of driving. My husband and I are really trying to just be more active, so we can look good but also for our health.
We are finding that having the same fitness goals is great for our relationship as well. Yes we look better, but also working out together, talking about our healthy eating habbits and our progress is a great thing for a couple to share!!!
Thanks

Hi Jason

Frederick does Zuzana’s workouts too. If you look in the back posts you’ll see some of his times in the timed challenges. The 500 rep killer in 24 odd minutes was pretty impressive in particular :)

Hi Zuzana!

You will Love the kettle bells!
I’ve been working with them for almost a year now – fantastic results.

Thank you for taking the time to answer the FAQ, was wondering if you would tell us what your body measurements are for your next FAQ session. (i am mostly interested in height and body fat)

Thanks again for keeping up with these amazing workouts and all the great information.

aww i hate sore throats lol they r the worst. I hope u get some good rest tonight and it is gone tomorrow. Did u guys ever hear that your immune system is strongest right after exercising. After your workout, your immune system is boosted incredibly, especially the first hour after. and garlic is soooo good for killing germs. You can microwave a clove for a minute and then it is good to eat, and actually tastes good if u like garlic. Haha but you just get kind of bad breath so don’t do it if u plan on going out

lol did u not just watch the video?

Hi :) I think I wont be able to look like you, because you already have no fat and u used to use weights, the exercises u r doing now are to keep u in shape right ?

I might be wrong but.. I have 2 start with weights first big weights right ?

ur amaizing, thank u, I am a biiiiig faaan

Feel better you two!!!

By the way, I did your old 550 killer reps workout today, brutal! Can you come up with another 500+ workout again sometime soon?

I belong to a fitness forum and have been sharing your workout videos with other members. So far a little competition has started between myself and another girl but there should be more joining us soon. Thanks for giving us motivation! :)

do you think it is possible to get a perky butt again? seriously…..

another Q, why suger is too bad, AND HOW MUCH IS ALOT, how often do u have suger?

KC, have you watched the video at all? :)

Freddy and Zuzana ~ i was wondering have you ever looked at the Insanity program by Shaun T? I have done the program and I think there are a lot of exercises you could incorporate into your workouts that are great for small spaces and also all the videos are no equipment. just thought i’d pass that along if you wanted other ideas =D P.S. I am absolutely loving your videos I can’t wait to get up and do my workout each morning <3

Hi Z and F,

Thanks for this.I understand and have read many times before from your site that all you do are these workouts. It has definitely helped me and I see results. My question is for my 20-yo sister that I want to get into shape. She needs more than just toning and some fat-loss…I think she needs to burn a lot of fat in conjunction with your workouts.

So, specifically, is it okay to do 10-15 mins of intense cardio (high intensity interval training on treadmill and stairmaster) AND also then do one of your routines for EXTRA fat loss??

I ask because I know sometimes when you overwork yourself, you plateau and don’t see results…

What do you think??? I really want to know, pleaasee

thankx

I feel so sad for you :( Please go get some hot ginger tea and honey. Don’t worry guys we will be there when you get better :D We love you. Take care and take some rest :)

Thanks for being open and willing to share. How about a FAQ about where you two met, how you got involved with the website, where you have been, etc.

Hi Zuzie,

I truly hope that you feel better. Now, see what clubing does it gives you germs LOL, just joking. I hope you get well real soon. I know Freddie will take good care of you. Your dog is so well behave, my daughter has a small dog like that, he sits under the heater, really a cute dog. Also, thanks for sharing so much. Just the Q&A I’ve always wanted to know.

Marilyn

[...] Your Fitness FAQ’s answered. | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock… [...]

Great FAQ video. One thing Ive always wondered was when did you really get into fitness and how long it took you to get from regular fit to where you are now which is a whole other level of fit. You are my inspiration & I love your videos!

HI guys,
So sorry to hear your sick. Have you ever tried Olive Leaf extract? My husband and I take it with Calcium Ascorbate (mineral vitamin C that you can have in much higher dose than Ascorbic Acid)soon as we feel a bit crappy or get coughed on in public! Seems to work, been doing it a few years now. Do you think that in Malta you were a bit more isolated from peoples germs, and now in Prague you are more social and exposed to germs?
Anyhow, good to rest, makes you feel more motivated when you get better!
Thanks for all your time xxx

Just want to say thanks! I’m new to your website (2-3 weeks) and this really helps. Also to Fredrick, I know you don’t get seen much, but you do such a great job, just as important as Zuzana’s job, so thanks for that. You both compliment each other really well. Just wondering Fredrick, do you workout too?

I hope both of you guy’s feel better real soon :-)

ZUZANA & FREDIE

Since your answering questions about fitness I thought maybe you guys would like to answer other questions as well for example:

1. How did you and fredie meet since your from Czech and he from Canada?
2. How was bodyrock.tv born?
3. Who came up with the website?
4. How long you 2 been working out?
5. Do you guys work? Or bodyrock is your work?

Just simple questions like these so wed get to know bodyrock more.
Thanks for this video and all you helpful tips. Hope you guys get better… colds suck… lol

Hi Jason,
If you don’t mind, I would be able to answer this question for you. Zuzana has been asked this very same question before and I remember her response. These workouts use your own body weight and time challenges, therefore, they are not only restricted to females because since you will be using your own body weight and not someone’s who is lighter or heavier you will be getting the same awesome results no matter if you are male or female. And with the time challenge part of it, you will be the one controlling how fast/slow/hard/light you push and what kind of results you want out of these workouts. Zuzana’s workouts are full body workouts which target all or most of the major muscle groups so that you won’t end up looking like those triangle men in the gym. :) I hope this helps!

sorry! I should have watched the video first! :P

Hey Zuzana, I have 2 questions:

1. Does coffee really help speed metabolism?
2. I enjoy doing my workouts in the evening (for some strange reason) but I dont eat after because I go straight to bed- how important is post-workout meals?

Best,

Tania

Zuzana and Frederick, I hope you two heal soon!

I am feeling almost the same, but I call mine a pseudosickness because I only just forgot to take my allergy medicine for a few days. And on top of that I have 4 more midterms left this week so I have to study constantly – except when I visit your site, of course ;)

Once again, get well soon and don’t forget the tea and laughter!

In Defense of Food is one of the best books I’ve ever read!
It’s so much common sense, but that’s what people need to hear/read… so many people forget or have no idea how to eat healthy, and it’s sad.

I’ve been trying to change my eating habits for the better, and I already feel much healthier :)

Hi Guys,

Can you give me the name of the book that Zuzana mentioned regarding food? Feel better soon – we need you!

I hope that you feel better Zuzana.

Hey!
Awesome video and advice! I really appreciate how honest you are and how valuable the fitness tips are. Also, I was just wondering how long it has been since you started working out on a consistent basis? I’m asking because I’m curious as to how long it took you to get in the current shape you are in today.

That’s a great idea! I was thinking the same thing….it would be nice to have a section with the breakdown of all the exercises and a breakdown of what muscles are targeted etc.

I was trying to explain an exercise the other day, and I couldn’t remember what it was called or which video it was on but if there was a section where you could search the exercises individually that would certainly help! Plus, it would make it easier to make up your own routines.

Love the videos! Keep up the great work!

Who knew this cold was an international problem? It sounds like we have the same thing… I hope we’re all feeling better tomorrow! Thanks for the FAQ’s and all the workouts – they’re inspirational and really help me add variety to my routine! Keep up the great work, guys!

I would also like to know what you can do if you are pregnant. Could I do all the workouts?

Hi Zuzana,
I’m so thrilled that I’ve discovered your site. I’ve read books, articles, watched documentaries from body builders and fitness models, and I’ve never been able to adapt to their ways of eating or working out. You have to consume so many calories, spend hours in the gym, and it’s exhausting! So I love your simple approach. I want to have a lean body like yours, but I’ve been wondering if maybe you don’t have to keep track of all your calories, and only work out 20 min. a day because you’re a naturally thinner person, or because now you’ve gotten your body in amazing shape and once you do that, it’s easier to maintain. It would be interesting to know what you looked like and how much you weighed before you started your eating plan and workout regimen.

Hi Zuzana, I need your help with a question. I’m studying
If the volume is the sum total of pounds employess. What would the volume of the burden of this training? Bench press 4 sets of 10, 8, 6, 4 reps with 70K, 80k, 90K and 100 K
Hope you feel better.

[...] Your Fitness FAQ's answered. | Fitness Advice, Workout Videos … [...]

thx u for saying u will still do bodyweight workoutz..cuz im 15 and have no money to buy it..lol..thx so much..ur workout have allowed me to lose 15 pounds..just 10 more to go!!

Wait-what about the microwave question?!?! …Okay…. I think I’m the only one who asked that one… xD
Yeah I should probably just research that myself instead of making y’all do all the work haha :P
Well that was great stuff, and fun to watch, y’all are funny. Personally I think you have actually answered all of those questions before somewhere on the site, if you just look closely enough. Oh well, now it’s extremely easy to find
As always, thanks so much!! Yes, do get better, I don’t want you feeling bad

I can’t wait to see the work with kettle bells. I also hope you get better soon. thanks for taking the time to explain your diet and routines.

I think that your site is awesome for people who want something new and different. I was curious about how long you have been working out? Do you have a before and after picture or have you always looked this good :)

Hi Zuzana,

Are you still doing yoga? Just curious…

Hi Zuzana and Frederick.
You guys should recover fast since you are both really healthy but I hope you guys feel better soon. It sucks being sick.

By the way, is running this website a full time job for you guys? Im not sure if this qustion is too personal but Ive never heard you guys talking about having a job other than posting your workouts on this website. Just wondering :)

Jason, have you tried one??!!

[...] Your Fitness FAQ's answered. | Fitness Advice, Workout Videos … [...]

Not trying to be rude, but I just want to say what I know Freddy and Zuzana must be thinking…please listen to the videos! People keep asking the same questions that she has already answered a million times! No she does not do any other exercise. She posts on this site the only workouts she does each day.

I like your videos and I really enjoy the ones where you show where you are living and the tours of the houses and the cities and or country that you are living in…
I also like to see the food that you cook and the recipes…..Sorry you both are sick..Hope you feel better soon…
(It’s that clubbing all night that did it..it’s too hard on the body)..ha..ha..
Take Care…

i hope you guys are feeling better… i have to say i really enjoyed this section today. great answers. you guys have totally changed my fitness philosophy! i love this way of working out. i plan my next days workout each night. i was already a very fit person but if i had a dollar for everyone who has commented on my new style of working out and also on the changes that have occured in my body id be rich!! i have to laugh when the trainers at my gym sneak a peak! yesterday one finally worked up the courage to ask and i very proudly told him i was a bodyrock tv devotee! thanks so much for inspiring us all.

Hey Zuzana and Frederick,

I hope you guys start to feel better soon!! =)

I just had one question about skipping rope.
It is my favorite form of cardio, do you think I would benefit more from just doing your 15 minute interval skipping routine you have on your daily workouts? Or should I try increasing the time to 20 or even 30 minutes of skipping? Also, should I try alternating days of cardio, some of your daily workouts, and some strength training days? Or should I just stick with the daily workouts?

Thanks a lot =)
– Megan K

I would LOVE to see bio’s for both of you somewhere on the site.

Zuzana, I also am wondering how high your body fat percentage has ever been. Did you start out relatively fit in your youth? Were you ever chubby as a child?

I’ve noticed you use the term skinny to describe what I would call lean or fit. For me, I make a distinction between skinny and lean. Skinny people have neither fat nor muscle tone. I don’t see you as skinny, but as being very fit, with low body fat %. Skinny seems as unhealthy as over-weight. I don’t mean this as nit-picky at all. Would you make the same distinction or would you describe that body type in other terms? Just wondering:) It will help me to make better sense of what you are describing sometimes.

Thanks
Laura

Hi Zuzana,

I was just wondering how long have you been working out, did you start at a certain age or have you always been active???

Hi Jason,
These workouts work for either gender. Zuzana’s husband Frederick does the exact same workouts and so do many guys that follow this website as well. :)

Enjoy!
-Andie

KC, I hate to break it to you but she answered this question in this very video.

Hi Zuzana and Freddy,

Great FAQ session. My question is not fitness related…although I love your workouts! I would like to know where you got your necklace. I’ve been looking for one like it and have had no luck!

Thanks,

K

I love your workouts, they’re lots of fun. But one problem: I have gotten lower back pain after some of the workouts. I realize this must be because I’m performing the exercises incorrectly and not using my core effectively to stabilize my body. What do you think? It would be very helpful if you could have a section where you explain how to perform each exercise safely. Thanks!! Get well soon :)

I’ve been doing kettlebells for about 2 years, and loveeeeee them, The kettlebells swings,high pulls,snatches are what I like the most because it builds strength, and burns fat at the same time, just like what you said…. to lost fat you must do a total body workout which you definitely get with Kettlebells, Zuzana, please learn the Kettlebell swings and you’ll see why people are loving the Kettlebell, I can’t hardy wait for your Kettlebell workouts, I know they’ll be good, by the way where is Charley?? I love that high energy dog :-)

After carefully watching your FAQ video and browsing through your archive, I have a lingering question in my mind: Zuzana, how many times do you exercise a week and how many times do you eat each day? Ooops, that’s two questions.:)

On a serious note, next week I am hoping to complete the chocolate challenge and my waist is thankful to you, Zuzana, for starting it. I will probably continue a chocolate free diet for a while, so
I will join your new challenge for that reason. Your random, but consistent reminders for small portions when eating also helps me rationalize my meals.

Get better, guys, we miss you!

Hi Zuzana,

I’ve been following your for awhile and I really admire your intensity. However, I want to correct you on one statement you give in this FAQ video. I am an exercise science student and I have learned a decent about of exercise physiology. The type of workout that you do does not burn fat during the workout. In order to do a workout that actually burns fat, you need to do long duration light intensity exercise.

The workouts that you do are for the most part interval, high intensity exercise which uses carbohydrate as the primary source of fuel. You don’t tap into your fat stores. HOWEVER they are great for EPOC (excess post-exercise oxygen consumption) aka. increasing your metabolism after your exercise for a long time AND the combo of strength and cardio causes you to increase your BMR (basal metabolic rate). By increasing your BMR it is like increasing your body’s fat burning engine. It increases your bodies ability to burn fat!

Just lettin yah know. Keep making the workout videos. I’m a big fan and I find inspiration for the group exercise classes I teach.

By the way you Kettlebells looks AWESOME!!

Hope you guys feel better soon! Thanks for the FAQ’S! They were great. I am extremely curious about kettle-bells and I do hope you follow-up on their efficacy!!! I will be incredibly interested to know how they worked out for you two! Thanks again!!!

thanks so much for the video zuzana and fredrick! i hope you both feel better. if you aren’t feeling better you should do a funny video, like balancing a raisin on your nose then trying to catch it in your mouth or something. HAHA! It’s hilarious!

F&S, hope you get better soon. Last week I had a cold for almost the whole week. This week I am starting to really feel better. Maybe because we are leaving winter and going to Spring we are all just getting a little sickie.
Hope all is well.

See, one more reason you guys are over the club scene because you both caught colds from it! AHHHH. Anyway, I am so excited for the Kettlebells. I have lost 7.5 lbs since the beginning of the year, I cleaned up my diet, have been working out, and cut out sugar- my abs are starting to show Woohoo! I have been getting better at my jumproping and now I can do some fancy footwork! I feel like a boxer. Yay.
Anyway, you actually answered one of my questions without even knowing it which was, do you work out if you are sick? Now I know, sometimes it is hard to stop when you are in the zone. A lot of people start working out and then catch a cold and get discouraged. It has happened to me before. Anyway, that virus will run it’s course and you will be back in no time. Meanwhile, maybe you can make another recipe video in your new kitchen :) Oh, and maybe one day you can put up a tripod and show Freddie busting out your workout with you. You guys are the bomb!

Hi Guys,

Ohhhhhhhh, i hope you both get better soon. I know how awful it is to be under the weather. So i send you warm hugs from down under.

I think chicken broth, home made of cause, will help. My mom always makes it for me when i feel bit under the weather and have the flu.

Hi Z & F
Hope you both are getting better.

Do you guys eat the same breakfast menu everyday?
What do you both eat for breakfast? Pls respond;)

Z&F~
I really love your site and for my first post I wanted to adorn you both with well-deserved praise! First of all, the two of you make a great team and bodyrock.tv’s content is testimony of that fact. The daily workout videos are informative as well as inspirational and I sincerely hope both of you will continue in this endeavor for a long time to come.

Zuzana’s physical intensity is always 110%+ and her workouts are never stale. The results that she’s earned are quite a spectacle to behold as well…lol. Although, I have only enjoyed these bodyweight workouts as complements to other weight intensive workouts 6 or 7 times a month, I love the variety and am hoping to focus more on these workouts and scale back my trips to Golds this Spring to see if I can get better results for Summer than I have in the past.

I am really looking forward to your implementation of your new equipment (dip station, pull up bar and especially the kettlebells) in your upcoming workouts. Clearly, variety are keys to fitness development in both the physical and mental arenas and I think you know that and show that better than anyone!

Love you guys!
AMC’n'DC

Hello. I didn’t know where else to ask this haha. I have a recovering right arm (elbow to be exact) that I broke back in January. In physio we’re still working on straightening it (it can straighten about 160 degrees I’m pretty sure). I’m in good fit condition, but my cardio could be better-and I don’t have flexy show-off kinda muscles haha. For back, shoulders, and chest…is there anything I can do to work out for these body parts, without the use of arms? Thanks.

Palce kopance, pesti stesti!!!! Drzim pesticky at se z toho brzy dostanes :-)

you guys have a funny dog.))) I wish you a speedy recovery.

Hi Zuzana,

Thank you so much for this site. You are truly an inspiration! I just started your 6 week get fit summer workout and am very excited to see how my body will change in that short amount of time. I’ll take before and after pictures too, so I will really be able to compare the difference six weeks later.

My question is, I have tendonitis in my left knee, and jumping tends to irritate it. Is there another cardio exercise I can do besides skipping rope?

Thanks Again,
Jen

Hi Zuzana!

In your video you mentioned that one should eat about 5 times a day. Could you please give an example of what kind of food to eat and how much (how to measure/eye it simply?) without having to count calories, which I agree is too much. Also, I would love to purchase the recommended equipment, but for a broke student that’s not much of an option :) If possible, could you also include some alternatives using bodyweight to exercises with equipment in your workout descriptions?

Zuzana, you are an inspiration, and your workouts have been the only solution that fit my time-scarce schedule(shotness, intensity and variety were key)! I’ve been doing your daily workouts for 2.5 weeks, and I already feel so much stronger, and the “workout high” is what keeps me motivated to actually do the workout because it has an immediate effect physically and mentally as opposed to the grander goal of weight loss and healthy lifestyle that you notice only after X amount of time and effort (not knowing is a motivational downer…) So thank you very much! =D

Jason,

Thes are workouts for men and women. I am willing to bet (knowing very well that I would win) that many gym rats out there would not be able to handle Zuzana’s workouts at the intensity she does them.

Jump on the bandwagon! :)

Seriously, did you watch the video at all?

I was surprised by beginning, I actually thought you were kidding or something like that :), didn’t know you’re sick.
I think getting sick sometimes is good cause it makes us stronger, more immune..and I like to do it naturally, just with tea and lemon (even though I drink tea with lemon every day).
You seemed like you could barely talk, but I still enjoyed watching and more importantly got inspired as always.
Thank you for being sick and still making video :)
Enjoy your rest!

i think you’ll love the kettle bells…and you’ll probably be feeling it in your lower back and obliques if you do a lot pistols or side squat touch downs. I love them though!

Thanks as well for talking about being sore – I did an old weight routine yesterday and later on some skipping and abs for cardio – but wow, I feel it! It was really surprising because since doing bw exercises the last so 5 months or so with you guys I’m leaner, more toned and I thought stronger! But I struggled to pull the weight I used to :/ So I’m all for trying a little weight to BW intensive exercises :) Feel better!

Hi there, thanks for everything you are sharing.I like everything you are posting about workouts and daily life and sorry but cant stop admire durring all your videous your skin freshness!!Why not making a post about your daily m-up? I know that training,meditation , food habits ,water, what we think and do has a big importancy over the way we look but Im interested to know what beautyindustry is offering to complete the natures work.
Take care of you two and please donT stop posting:)

Ginger lemon tea helps a lot, vegie soup 3 times a day.I hope Frederick can cook for you so you can just rest:) You deserve it:O)

Ahoj Zuzko,

mam na Tebe dotaz, chtela jsem si objednat doorway pull up bar a dip bar, prodavaji to jako balicek na strankach, ktere uvadis, ale bohuzel do ceske republiky to nejde odeslat,(psala jsem jim dotaz, ale asi budou zahlceni jako Ty, takze zatim zadna odpoved:)) Ty jsi ale myslim psala, ze jste si to nechali poslat do Prahy, nemohla bys mi poradit jak na to? Nikde na ceskych strankach o fittnes to samozrejme nemaji… Timer poslat jde, ale jako vzdy tady v CR nejde nic jednoduse…:)

Dekuji za odpoved a hrozne Vam fandim.

S pozdravem

Simona

Ahoj Zuzka,

prosim, tie nove kettle bells si si kupila uz v CR? Ak ano, mohla by si mi prosim poradit nejaky dobry obchod so sportovym naradim v CR? Snazila som sa totiz najst aj dip station niekde online, ale bez uspechu. Na niekolko dobrych stranok som natrafila v zahranici, ale pokial k samotnej cene naradia pridas este postovn,vysledna suma je dost vysoka.

Dakujem velmi za pomoc.

Silvia

Thank you both for all the good answers.

Get well soon

Henny

Hi everyone,

Zuzana, I sincerely hope you do not mind if I answer the pregnancy workout questions.

I have been pregnant and delivered four healthy babies. If you are pregnant see your Doctor for clearance to exercise. Then see a Personal Trainer at your gym. They will write up your own training/workout sessions, tailored specifically to your own needs. Everyone is different. Do what you feel comfortable with. Hope you all have beautiful babies.

Zuzana and Frederick – sorry to hear your are ill, get better soon.

Hi Zuzana and Frederick!

I was also wondering, does it matter how close to bedtime I eat? Is there a specific time after which I’m not supposed to eat? What is the relationship between the amount of sleep/how close to sleep I eat vs. weight gain? Is there a general rule so-to-speak, or is this another highly individual matter… I haven’t done an in-depth research, but here and there I read that the metabolism gets slower in the evening, while other sources say the metabolism is actually at its highest when you sleep.

What’s your take on this? Thank you :)

Hi Zuzana and Freddy!
I hope the you two already feel better.
I have a question regarding the stretching. Now I am doing the summer fitness 6 week, and in day 1 and day 3 I am doing both weight training (one at morning and one at afternoon), so my question is that should I do stretching those days twice, or it would be too much (I’ve read that too much starching can make harm).
And pleeeeease, pleeasee can you give me some alternative for the pull ups, because I really don’t have where to put a bar, and the door frames just wouldn’t be strong enough.
Thanks a lot and feel better!

She did say in her video that you should eat small portions and be “half full”. She also speaks about clean eating. That is your answer.

if you want to cehck out a website that has some ideas on clean eating and portions, check out http://www.eatcleandiet.com

Hello – Good Day to you

Thank you for making the video – Zuzanna and Frederick – even though your both sick. I hope you feel better soon. We will certainly miss your workouts until your better.
I want to thank you for telling us about Michael Pollan – In Defense of Food. I researched that right away yesterday when I watched the video and am thankful for you telling about it. It is great information on eating real food. I live in America where it is really hard – as you know – due to all the processed food and fast food we have here. But this gives me great information to keep on the right track.
MERCY mentioned the Neti Pot to you – You should really consider it. I use one everyday and wouldn’t live without it.
Thanks again.
Jolie

What do you think about LYZABETH LOPEZ? Do you guys like the way she looks?i think that it is great that she still looks so feminine !

I wanted to say thanks for what you have done for so many people, including myself. I was surprised that in the section about beginning you did not mention the “absolute beginners” workouts. Is it better for someone to go right into the daily workouts or still start with the absolute beginner workouts? Or does it just depend on the person’s ability to perform the routines and what he/she feels comfortable with? Also, is there any advantage or need to change up a stretching routine after workouts?
Again, thank you for your videos… they truly are inspiring. You guys make it seem possible for us to keep at it and eventually reach our goals.

Thank you for the inspiring words Zuzana. I realized that I was doing some things wrong in my diet, because I was getting angry for losing so much weight and yet have a fat belly and because I was not eating enough, I was very weak and didn’t energy to do my workouts properly.
Now I did some changes in my diet, like I eat some more calories in the morning and I already feel much better during the day and have energy.
I think it is a very wrong thing to eat less. And yes, my only problem is with my belly. I am happy with my weight, but I want a flat stomach!!! I really hope that if I do your workouts, then I will get the result I want.

Oh, and get well soon…

HEyy, I have a question about the diet. I have hyperthyroidism and I do try to eat 5 times a day like you said. But sometimes it is really hard to control my appetite because i get so hungry from the disease, the fruits and veggies don’t always satisfy. What are some of the foods you eat that can keep you really satisfied but are still good for you?

Please could you write the name of the book and auther you mentioned who changed your eating habits, i was not able to understand fully.

great workouts zuzana and fredrick x they have really helped me.

sam xxx

Hi to both of you.
For the last 3 weeks I’ve been doing your different workouts and there are so mony changes on my body every week. My goal is to get more strenght. One month ago I couldn’t do 5 push ups. Now things changed and i can do them many many more. :))
I can add one more FAQ:
When during the day is the best time to do the workout? Morning, evening? Whenever?

Have fun and sorry for my bad english ;)

Kind regards from Slovenia,
Natasya

Thanks again guys for a great video. Thank you for doing it when you were note feeling well. Glad the trip was done and over for you. The dogs looked like they were happy it was over as well. I guess you know remember why you don’t go clubbing and stay up all night. :-) Hope both of you are feeling top notch again soon!! Excellent feedback and inspiration for others. As always, thank you for taking the time to show by example how to lead a healthy lifestyle – NOT diet. Good job guys, keep it going!!!

Hi Zuzana and Frederick. This is my first comment to you. I have viewed several of your videos, and I must say; you have sparked something within me, and have me coming back for more. Let me start by saying thank you both. I believe that gratefulness should be our most prominent characteristic. So, thank you! Thank you for caring enough to spend some of your precious lives with us, (most of whom you will never know). As you know, anyone with basic knowledge can teach us to skip a rope or lift a dumbell, and tell us when or how often to eat. What I want you to remember as you continue your adventures in fitness is this; what no one else can give us, is YOU. no one can say things the way you do. No one can respond the way you do, and no one ever has or ever will possess the gifts that God has given you. Gifts that we are so excited to be enriched by. Please don’t ever think that we have all heard everything before, or seen it all before. You are an inspiration, and no one can ever replace what you bring to the dinner table, and certainly no one prepares it like you do. Bless your hearts. I hope you both get to feeling better soon. Bye for now, from Ohio,
Your new friend, Jim

I agree with Mercy on the neti poty, I have reccurent sinus problems and this thing just works! It sure feels weird to use but it’s great! Hope you get better soon! You’re the greatest, I can’t thank you enough for all the inspiration and help!

Thanks for the video and “dát si bacha”! Or let your husband take care of you! ;)

Kisses from Spain

Debbie.

In my opinion she has too much muscle, she’s too “big”, although I admit depite of that she is femmenine… But I like Zuzana so much better, she is perfect.

Finally someone with integrity! Glad to see you are not pushing any products such as supplements, fat burning products, or equipment. You honesty to your work outs and the benefits you reap are the answer to many questions. I think the fitness guru’s ought to learn from you :-) You gave some good advice and worth listening to. I hope you and Freddy get better! Rock on!

Feel better Guys and THX for the video :)

She just answered this in this video, as well as other places on the site… The workouts Zuzanna and Frederick post on this site are the complete workout for that day – only warmup and post-stretching is not included in the videos posted.

I used to do P90x, and what they tend to recommend is a move where you kick one foot in front of you (not high at all, like ankle height) and step on the other – and alternate like that. I wonder if you can find a video demonstration somewhere that would make more sense… anyway, it’s not very high intensity so maybe there is a better option, but that’s my idea if no one else responds. Maybe try it out and see how your knee responds. If all else fails, leave out the jump rope part – maybe replace it with another workout on the site.

There is a specific article answering this question under “Diet.” Take a look there.

Thanks for all the answers! I have been searching on the internet for a while trying to find out if it is safe to do bodyweight training every day, or if I need to give my muscles a day of rest between like regular weight training – can’t find it anywhere, but here, if I understand correctly, you say a day of rest is not necessary for bodyweight training. And of course I will listen to my body – i.e. if my legs are really hammered after a workout, I’ll take it easy the next day so as not to tear the muscle too much.

Everyone asking really detailed questions – listen to your body! I know that a short time ago, I didn’t know what my body was telling me – I didn’t know what hurt was a good hurt and what hurt meant I need to stop, or when I can push myself harder and get excellent results. If you don’t know how to listen to your body yet, I would recommend a trainer, a coach, or a class with an instructor to help you out until you learn how to push yourself safely. I don’t think Zuzanna will be able to answer all your detailed questions, especially without knowing a more detailed personal history to make sure she doesn’t give you bad advice. Come on, she is only one person! And she is giving you already SO much information for free. Take it and use common sense along with it. If you need personal help, take appropriate avenues to get that help.

Zuzanna, thanks so much. You do a really good job of explaining that you know what you’re doing (I didn’t know before that you had fitness training certification), but that this is what works for YOU, and to make modifications if necessary. Thanks for this excellent resource.

Carla, I <3 you for answering questions you can help with.

Thanks for the FAQ, it’s annoying when the same questions get repeated over and over but you guys are pro (and not just enthusiast :) in being so nice in all your answers.

That’s why if I raise any subject that has been already covered feel free to trash my posts, I hate redundancy and like effectiveness, that’s why I’m trying to read older posts as much as possible, and it’s a small effort compared to the one Z&F make in running the site and go through daily comments.

This said, I see you guys are sick, and I’ve just survived a cold myself last week. I’ve noticed that so far (say from September onwards) it was the one and only cold of the season. I usually get about 3 per winter. This is the year where I’m getting serious at fitness, and since February, I have switched to Z’s workouts only.

I can’t help but wonder: is there any relation between fitness level and seasonal diseases resistance?

Uh, and, where do I sign not to be that sore? I think that if the New Zealand rugby team ever beat the **** out of me I’d probably feel better than after a Z’s workout… plus, she makes me discover body areas I was unaware of (they kind of scream loud for attention the day after the workout :).
Yours
Pikmin

Ha ha! We also say “hold thumbs” in South Africa. :)

Hi Zuzanna and Freddy,

Just wanted to slip you some tips I learned..water with lime (not lemon) balances your PH which is more acidic when your sick. Fresh limes though! Also acidopholis especially one called bio-k I order on line that is not in a pill, I had food poisoning and it knocked it out and the flu..70 percent of your immunity is in your gut.

Get well soon and lots of rest time if you can!

so i take it your the new mediator for all new comments?

Hope you do more FAQ’s. “In Defense of Food” by Michael Pollan should be required reading, as well as his first book “The Omnivore’s Dilemma”. They’ll change the way you eat, which is the other component to exercising. If you don’t have one down, the other will be useless. Love BodyRock, it’s a healthy addiction! As far as preventing colds, a glass of carrot juice a day. Haven’t been sick since.

Sorry you’re sick. I love your little dog. Get well, and quit touching by your eye! You are going to get pink eye!

Diona-If I had to guess, I would say that Zuzana’s skin is a gift from God:) She has a beautiful complexion and keep in mind she is still young–thus, no wrinkles! If she is taking care to avoid the sun and wearing SPF every day..she will likely grow old very gracefully. We already know she is committed to taking care of her body;) She seems very “no-fuss” so I don’t think we are talking miracle products but good genes for this girl!

Good for you to post this…I doubt seriously that Zuzana has answers to these pregnancy inquiries..she has nothing but dog-children right now! :)

That was very enlightening. Thank you for doing the video eventhough you obviously feel bad. I hope you both get better soon :)

Is Freddie American? Why not do coed workouts together?

Good stuff. Nice to see that you are using weights now.

Hi Zuzana,

You mentioned that if you’re not feeling well again today, you might do another FAQ segment.

Question: How often are you taking Salba? The dosage says 2 tbsp. but I believe you said you take it three times a day with a little milk. Are you still doing this or are you just taking 2 tbsp. of Salba once a day? Thanks!

Dear Zuzana, I think you say ”Im getting older” too much ;) you are ONLY 27 ;) enjoy it :)

Hi Zuzana
I love your website and how good of shape you are in:)
I was wondering when someone is out of shape and just has a little fat to get rid what should i start out doing? I’m only seventeen but want to be more active and feel confident in a bikini on the beach.
This video was very helpful but i still am confused on knowing if i should start out doing two of your workouts a day or workout longer to get myself in shape faster? Is doing one video a day and watching my diet more carefully going to get my body is shape fast? You are in amazing shape but when you started did you start with doing one routine a day or did you workout longer to build your endurance more quickly? I’ve been going to the gym and doing cardio and weight training and am getting tired of going to the gym and find your workouts to be more exciting and less time consuming, i just don’t know how to start out again and get results fast and i don’t know if i should start out doing more and once I’m in shape just do one workout routine. If you can be more clear on this that would be great. Keep up the good work! I always enjoy looking at your site and your workouts:)

Thank your for this posting…very kind of you to go to the trouble given you are both under the weather; your dedication to us is impressive. Thank you

I had a thought for you regarding the sugar challenge. My body always has intense sugar cravings the day before I get sick. I recall you broke down and enjoyed some chocolate the day before you got sick. Maybe this is the case for you too. I think of it as the warning sign I need to pamper myself asap or pay the price!

Hope you feel 110% today!

Hey, i was just wondering if you could give me some tips, i wanted to get a stomach like yours but im alot curvier than you are. any tips you can give me so i can tone down these curves and get a body similar to yours? and also what exercises are there where i can shed size off of my legs?/thighs?
thanks!

Zuzana, I’d like to know if the «5 meals a day» you recommend, could be 3 complete meals but small portion and 2 snacks during the day (am/pm) like fruits and granola bar for example? If I want to loose body fat, should I eat protein in each meal?

Thanks! (sorry for my english)

Great advices, guys. Keep them coming. I hope you both get well soon. I would like to recommend echinacea to you, if you don’t already know it. Try it, it will boost your metabolism.

I’ve been doing the “eat five times a day” for a while now and I’m living proof that it’s working. I have more energy and I feel less bloated, especially after lunch, where some people’s energy tends to decline. I work in an office at the moment (but will be working on a farm in the coming months – moving to BC on April 1st, actually – woohoo!) so what I do is have half a cheese sandwich in the morning, maybe a fruit or two a little later (banana, plum, apple, etc.), then a salad for lunch (packed with a LOT of vegetables) and I’ll also have a pita sandwich. Then around 3pm, I’ll have the rest of my cheese sandwich (I need the energy to be able to workout when I get home after work). For supper, it’s going to be something really simple again, with live food (vegetables, home-made pizza or pasta). I eat very little meat so eggs, cheese, soy products, legumes (beans of all sorts) are a must in my home. I’m also a cookie monster, so I have to have my cookie everyday! But only one, mind you! ;)

I’m sure my habits will change even more in the coming months as I’ll have only eco-fruits and vegetables on my plate.

Hi Jennifer,

If you follow Zuzana’s workouts and you do it right, the cardio side is plenty covered. I’ve been working out with a similar system for over a year and I got great results.

Either way, if you are up to do some specific cardio there are a lot of things you could do, the most effective exercises for knee problems are low impact exercises like swimming and cycling.

Swimming will not only give you a great cardio workout, it will help you get in shape quicker as well (I’m a swimmer so I must say good things =P ).

Cycling is a great exercise for knee problems, it makes your quad’s stronger and that muscle is very important for knee stability and strength, and it is a funny cardio exercise. You can choose either gym or get a real bike and have fun outside with some friends.

Hope my answer helps you,

Good luck on your purpose and stay steady.

hey!!kettle bells are great for mixing up your workouts!!i do kettle bell swings for a total body workout.its great!!you dont actually even need the kettle bells,-you can use dumbells,but the way they are made really adds some instability to your lifting and swinging movements.its awesome.
xoxo
rose.

Z&F,

Hope you both feel better soon. Seems everyone i know is sick including my husband. I haven’t been able to do any kind of exercise for the past 2 wks because of the First Trimester and feeling like I have a bad stomach virus everyday. I’m told it will all be better by the second trimester, which is 5 weeks away. Ugh! It would be wonderful if there were some posts on exercises pregnant women can do on here for when I’m feeling ready to work out again. Anything you do is appreciated though. Feel better=)

Hi zuzana!just a question….as we are coming into spring, it might be a good time to talk about cleansing and detox….im going to do a cleanse very soon.do you know anything about cleansing or detoxing?if you dont maybe u should research it and do a video on this.its VERY interesting and SUPER effective.sometimes the only thing that is needed to take your health and fitness to the next level is to do a cleanse!…just thought i would give u an idea for a video.
xoxo
rose.

Great video, Zuzana! Although I do find it amusing you had to make this video in the first place. All of these answers are available here on your website, if you just take a quick browse! I guess people want quick and easy answers to how you stay in the shape you’re in, instead of actually doing the work themselves and looking for the information.
Do you ever get tired of having to repeat yourself?

hi z hope ur well soonnn !!!!!!! love u guys best wiches ever

I just started following your blogs and wanted to say, “thanks” for the inspiration. It’s nice to see a real person doing real routines that are challenging. Keep up the great work and I hope you both feel better soon.

Hey,
You two are amazing, thank you for everything!
I just wanted to ask whether the outcome of the workouts you do depend on the genes too? what I mean is can someone with a relatively (very) low metabolism still lose a noticeable amount of weight only doing the things you do?
I hope I’m making sense…
Garette is write though, you are truly inspiring!

I don’t see a posting for today so I challenged myself to the Sexy Beast from a month ago and saw big improvement, so really happy with that! I am missing the daily instruction and hope you get better FAST…but don’t overdo it!

Check out this link to one of Zuzana’s and Frederick’s previous articles, it will help answer your question:

http://www.bodyrock.tv/2010/02/09/eating-late-at-night-does-it-matter/

Hi Zuzana,
I just wanted to say that you’ve really inspired me to start working out regularly, so thank-you:) I also had a question about how long you’ve been working out. You have an amazing body but how long did it take you to get that fit? Anyways, I hope you feel better and I also wanted to say that I think Cali is the cutest dog:)
thanks again,
Meaghan

Greatly appreciate that you take time to answer the publics questions!

One comment though, eating 6 meals a day does NOT boost you metabolism. It actually makes no difference in your metabolism at all. I’m no fitness professional either, but it’s been proven through so many research carried out. The one and only benefit eating several times a day has is that it aims to constantly fuel you so you wouldn’t have time to get hungry and hence not overeat by avoiding hunger!

True, body weight workouts are the best and most challenging to get a lean strong body! I know so many “gym” heads that would probably be terrible at most of the circuits you have here… although they lift hundreds of pounds.

Hope you both get well very soon!

Thanks again

Zuzi,ta kniha o které mluvíš jsi četla i v češtině a jaký má název česky že bych si ji u nás sehnala?

Hi Zuzanna,

I have a question that wasn’t in your video. Was there ever a time that you were not in shape and did not have the great six pack you have now? If so, how long did it take you to get in the shape you’re in? I know that fitness is a lifestyle and changes don’t happen over night, but it would be encouraging to hear what the process looked like for you to get to where you are :)

Hi Zuzana and Frederick, hope you guys are feeling better. I have a question about the 30 day challenge. It is going well for me and I hope it’s going well for you but it’s hard to find things to eat that have no sugar. Are you avoiding food with even 1 gram of sugar in it? Bread also has a bit of sugar in it, are you avaiding everything with sugar, even bread? I have and it’s hard finding something to eat. All I’ve been eating are fruits, vegetables, nuts bulgur and oatmeal. If you are avoiding everything with sugar, can you please tell me what exactly are you eating? Thank you.

Hi Guys! Get better soon. I have recently found you and I am crazy in love with your site. I do cardio atleast 5 times a week,and machines, but nowhere near seeing the results I want to see.. I have thought about ordering the bar and dip equipment that you use so much. But I know that there is no way I could do even one pull up, or dip. How do you start to work up to being able to do those two exercises?

Two more questions… is Freddy doing any exercises at all ? If not… what is his way to stay fit :) ?

And what camera are you using to record workouts and other videos ?

Thanks :)

OK. Been doing your work outs for a while now. I’m 30 years old and I’m lifting heavy running faster and longer than I ever have before.
just done a 2.5 km run , under nine minutes.
Thanks for the workouts and the advice.
You really know your stuff.

You have to practice these exercises often and you can try easier varieties at the beginning like chair assisted pull ups or leg supported dips.

Hi Hannah,

I thought that I have mentioned before that I am avoiding only the obvious junk food like bonbons, cakes and chocolates. I eat bread and regular food.

Hi Anuta,

A good rule of thumb when serving yourself to keep your portions small is to use the palm of your hand cupped. One cupped handful for your protein, one cupped handful for your carbs and two cupped handfuls for your vegetable. Another trick that was taught to me is to use plastic plates sold at stores which are divided into 3 sections. The two smaller sections should be used for your protein and carbs and the larger one for your green leafy veggies. Good Luck!

I googled that question a while ago after seeing a special report on metabolism on the Discovery Channel. They say that there is no proven fact that eating a snack before bed makes you fatter. It is not recommended however that you eat carbs before bed since you will not be your most active while sleeping. It should be a protein such as a hardboiled egg, small protein shake or yogurt with nuts. You get the idea. The reason eating right before bed is not recommended is because it may interfere with your sleep. Shoot for at least one hour before.

Hi guys,

Sorry to hear that you are sick. Get well soon! Thanks for the FAQ session. I am so excited to see that you got the kettlebells. I absolutely love working out with them. Can’t wait for you to put together a routine. Just wanted to let you know that a recent article in Muscle and Fitness Hers, stated that Kettlebell routines should not exceed 30 minutes because it is risky to go too long. The reason was because they work the stabilizing muscles the whole time and as they fatigue the workout can become dangerous. Just wanted to share that with you. The Muscle and Fitness website has an EXCELLENT routine you might want to check out. Get better soon! Thanks for everything.

Hello Zuzanka! Thank you for answering all the questions despite your illness. I’m sending a special gift for you both :) http://i121.photobucket.com/albums/o222/Ria_20/Get-well-soon.jpg

youre are right!!!!!!! peace from a gym rat destroyed by Zuzana work out :)

I go to the gym and use your workouts together. My question is when you get sore, how long should you wait until you can go exercise that area again? I notice if I do a workout and it makes me sore, but I still continue to work that area, I get some serious charlie horses. I love working out at the gym and using your workouts, but when I’m sore, I’m afraid if I workout I’ll get those mean charlie horses. So I rest, but I hate resting. So what’s the best thing to do for that?

Did anyone get the name of the book she mentioned on dieteing? Thank you.

you should make a vid with u filming and Fred doing the work out just to see what kind of shape it could give to a men because my friend at the gym laught at me sying that im doing aerobics like a girl.common Frederick!!!!!!!!!

i would like to know if you ever had that little bit of fat below your belly button
i always notice my thighs first gaining or losing fat
you two are great as always i look forward to any video
even if you are just having coffee
i have been working out since i quit smoking 7 jrs ago
jogging and such but have not seen results like i have with you thank you and i hope you get well and maybe we will workout together tomarrow
diana

I love love love LOVE your workouts and am obsessed with how good your body looks. I have a few questions though…i work out just about every day i do alot of cardio and i do weight training but it wasnt getting me anywhere. I am about 100 lbs and 5’1. I want to be a little more toned but no weight added. You have amazing arms and abs and that is the only place my body doesnt seem to tighten up! Do i need to do more upper body workouts or is doing your workouts ( for example, i am doing the 600 rep workout tonight) will that get my arms still toned or should i concentrate on indiviual body parts? i hope this makes sense.

Zuzana/Frederik,

I just wanted to tell you that you’ve really helped me make a drastic change in my attitude towards health and fitness! You are an inspiration! I went back and recounted my days working out up to today and its only been 24 days!! Because of my enthusiasm I have even gotten my entire family (mom, dad and 2 sisters) into the gym, we even work out as a family…it’s AWESOME!!! Just want to say thanks again and keep up the GREAT WORK!!

hey guys,

I have an advice for you ….. you should NOT let your wee dog be part of your videos …. it’s really distractive …. Calli (not sure about the spelling) is real cutie and caught myself watching certain parts of your video couple of times cos I more conccentrated on Calli and what she was doing than what you were saying!! :-)
anyways, well done guys …. keep up the good work :-)

petra

soy jesus tengo 29 y me encantaria que me mandes un saludo.
gracias .soy de tijuana b.c.n. mexico y te sigo en youtube.

o0o0o ok, im so glad to hear that. That makes it so much easier. Thanks! Get well soon.

I have kettlebells and LOVE them… cant wait to see kettlebell workouts bodyrock-style!

Hello Zuzana and Frederick, this might be a silly question and I feel embarrased to ask but I can’t find a straight answer on the web. Is it important to wear shoes when working out? I workout in my room and I have carpeting so I feel comfortable whitout shoes. But should I wear shoes?

Hi again Zuzana and Frederick,

Since you’re answering questions here’s a couple more:

Should one workout with very sore muscles or allow the body to repair the damage first?

How do you feel about dehydrated fruits like raisins, dates and apricots? Will that reset the 30 day challenge or not? (I am battling a serious sweet tooth!:-)

Get well soon!

Even sick, you are incredibly gorgeous. Sorry Freddy, no disrespect intended.

your videos are starting to make me want a puppy dog.

I think I remember reading or hearing that Freddy does the same workouts… So I guess that would be yes, guys do the workouts too!

Thanks for the reference, Carla.

Hello Zuzana,

How would you consider your workouts: Is it a challenging and hard work for the knees or is it rather light?
I´m asking because of a knee operation a while ago, so I don´t want to treat the knees too hard.

Get well soon!

Hope you feel better tomorrow.

I checked out the eat clean info, but it doesn’t say how small the portion size should be. Zuzana, besides personal experimentation with reading your body’s senses of being “half-full”, is there a way to estimate the amount of food for each meal for starters? Thanks.

Hi,

I think this is a common sense question.

You should not starve and feel very hungry during your pregnancy, as it triggers all sorts of reactions in your body that may affect your fetus.

However, if you eat 5-6 or even 8 small meals a day, even if you are only half full each time, there is no way you will starve.

Does feeling “full” after a meal mean you get everything your body needs during pregnancy? I don’t think this is about fullness, I think it is about eating balanced meals.

Have an easy pregnancy :)

thanks :) I wanted an answer for that, but she jump ? or run on high intensity? what r the do’s and the dont’s ? :)
thanks ..

hi zozy :)
hope you are feeling well today :’(
just quick Q :

what can you tell us about female ”stretch marks”?
why do people do ”Yoga”? is it for weight loos?
do you drink 6 cups of ”water” a day or more ?
can you tell us what clothing ”size” do you were? u look like size 0 :)
what is your waist measurement ? are you less than 24 inch?
what product do u use 4 your ”skin”? any recommendations?

where did you sword video go?

thank you .. I am a biiiiig fan
hope u feel better soon xx

Hi again :),
Tell us more about how your interest in fitness started?
how was your life before? were u always fit ?
and how much time did it take you before u build your muscles?
if you don’t feel like answering :) that’s fine, but I am a big fan, you inspire me a looooot really you have no idea, so I would like to know more ..

thanks Zozy :) get will soon

thanks for the q/a, you’re fantastic!

Hi Zuzana, It’s funny how you’ve got Kettlebells for your workouts. That’s mainly sort of workouts I do. Will be interesting to see what you come up with. I have mastered a few reps in the kettlebell pistol, it was very challenging for me :) I’m sure you’ll be much better at it.

Maybe we could have a little competition ;) I’m on youtube (don’t want to post my channel or blog incase it’s seen as spam). If you’re curious let me know.

Marianne

GET WELL SOON SUZANA AND FEDERICK !!

thank you

I think that was very necassary cuz it answer alot of qustions I had but I just don’t have time normally so thx :)

Hi. I workout three times a week because I’ve heard you should rest your muscles and give them time to grow. Is that a lie?

PEOPLE!! Use a NETI POT. It clears out the sinuses. Voila, no more “cold”, runny noses and stuff.

Get well soon!

Hi Zuzana,
THanks for the awesome video!

This might be too much to ask but I was wondering if you ever measure yourself. You say your problem area is your thighs but they look great to me! I suffered from an eating disorder for many years (better now) and I’m not sure that what I see in the mirror is actually what’s real, sometimes! If I knew your measurements I would have something real and attainable to work towards and I’d also know when I looked fabulous, as you do!

But I understand if you don’t want to post them.

Many thanks
Janine

Hi guys, this isn’t a fitness question really but I was wondering if you’d think of implementing a random workout generator on your site. Something that could sit in the corner of the home page with a generate button, that when pressed would immediately take you to one of the past workouts or generate a link to one. I know you have the daily workout category and that people can look through and choose a workout but I find I can spend ages just choosing a workout instead of actually working out. I wonder if you could embed a simple DOS type program to do it?

Thanks :)

Dear Zuzana and Freddy, thank you so much for this fantastic website and daily videos..so inspirational!!
I have a question – Zuzana..your abs are amazing! Would you be able to do a post on your ‘ab-history’? How long did it take you to get them in this great shape? Just as kind of an inspirational story…
Btw – it would be lovely to see Freddy work out too, just cauz it’s so nice to see both of you infront of the camera..BUT i do have to admit that with Zuzana doing the workouts i feel like it’s ‘doable’ (she’s a woman, she can do it, right?!) and your body, Zuzana, just gives me a push to work out cauz i see what i want to achieve.
And a tipp – hot lemon with ginger for your cold. I promise it’ll make you feel better!X

Hi Zuz, i tried to order online the pull-up bar but they do not ship it over to Greece…how did you get it to Europe?

x
Marina

you should wear thicker clothes. In eastern Europe is colder than it was in Malta. And i don’t know from what reason spring this year is not coming as soon as it did before. Take care.

And how about your tatto?

I loooooooooooooove your workouts!!!!
Thanks!

Hi Zuzana, I’m 22 yrs. old and I’m starting to excercise. I am thin, but I’d like to get thinner and also fit (I want to grow muscle, but not so much). I’d like to have a body like yours. How many times a week should I excercise? and how many hours so I can get the best results? Thank you for your time.

hi Zuzanna
which is better for burning fat,elliptical or bike?

Zuzana!
Do you still try to keep the proportions on carbs and protein? And do you eat complex carbs in the morning, and veggies late in the day? You changed a lot your suggestions and advices from your first post… And I wonder if you still stick to the principles you used to.
Thanks! Always a wonderful web.

This is a cool idea. We have some changes to the site coming up, maybe we can work this in somehow.

good question… anyone have any thoughts on this?

get him to try it – when he falls over you can laugh :)

That’s great news :) I will look forward to it!

When we were little a doctor told my mom that when she takes us to the beach she should have us run barefoot on the sand, as it helps develop the muscles of the feet in a healthy way…
As we are born barefoot I believe there is nothing wrong in working out barefoot. The only two things are:
1. You can hurt yourself if you drop a dumbbell or something on your foot
2. Our feet are so accustomed to shoes, unfortunately, that they have become “lazy” and weak in certain areas, therefore we will be more susceptible to injury while working out without them.

I think if you feel comfortable and do not feel pain the next day – it is probably right for you, or at least not so wrong…?

@ Hannah (working out barefoot) There are a lot of studies to show that barefoot training is great conditioning for the body – essentially if you can handle it, do it. If you’re not used to it, start off slow and build up…even just walking around your flat barefoot can begin to strengthen muscles in your feet that have become over dependent on shoes. Check out vibrams 5 fingers for more info on the barefooting mentality…yes, they’re selling a product, but there are a lot of legit answers on the site. Several years ago I began having shin-splint type symptoms and tried every shoe in the book…oddly enough, it wasn’t until I was at an indoor track that I realized I could run barefoot for miles, and with no shin pain…now I’m a minimalist and run in vibram’s whenever possible :)

thttp://www.vibramfivefingers.com/

Get well soon and thanks for answering a few of my questions!!

“eat just whatever your grandmother would recognize as food. So, ask your granma” LOL
That struck me dead;D

Recover soon guys, looking forward to your getting back on track with us again!

marly

Hi, hope you’re getting better. I just finished the book you are talking about in the video (it’s “In defense of food” by Michael Pollan) in french the title is “nutrition, mensonges et propagande” it’s the most interresting book I read on the way we eat nowdays and how we should try to do in order to be in better shape and avoid futur problems. And it’s even talking about the “french paradoxe” !!! I have decided to take the chalenge for 30 days and I want to thank you for the motivation you are giving me and also for the cute accent that you have !
Many thanks for 2 of you !!!

Hope you feel better soon!!! I too cought a bad cold yesterday so I feel you!

xo

hi, sorry to say this, but i posted some questions, why are they still awaiting for modification? i didnt say anything rude.:(

I think you should wear shoes Hannah as they will provide you extra support, especially for your toes when doing push ups etc.

Dee
Aussie Aussie Aussie, bring me my coffee!

wow vicky that’s a great idea!! hopefully the site could have something like that soon .

well idk i also workout in my living room that has carpet, and i think it’s easier to just have bare feet. try both ways though and see which way you like better, i don’t thinks it really has an affect on your workout.

I have noticed some really odd things about workouts/shoe relationship. Mostly, I wear socks while I do workouts. This is a trouble because the socks will spin about on my foot while I move on the carpet.
To prevent that, a few times I tried workout barefoot. This was not fun – the carpet rubbed against my feet uncomfortably.
So then I tried workout in shoes. They were good sporty shoes, no loafers or heels please! The workout went fine, no sock spinning or carpet burns. I was afraid my feet would get sweaty or too hot or something – but that didn’t happen. Also sometimes I use a resisitance band, and the shoes made it much easier to control the band (when you stand on an end)

So all in all: socks (ok) barefoot (no!) shoes (thumbs up!)

And sometimes just wearing shoes can make you feel like you are about to go out of the house, or do something exciting and fun. It might help pep you up for the workout!

Hope you get better soon and post more workouts…. please send more information about 30-Day Challenge!

hey i was talking to my friend and she thinks that starting to work out ur mid section like ur abs too soon that her abs will start to build up under her belly fat :| i told her that if she eats right and keeps up the excersies that it will burn off and that her belly fat will shrink i was just wondering what u thought?? thanks im a huge fan loving all the new videos ur dog is so cute

I have to say how much I love your consistently non-obsessive, down to earth style and point of view. People get sooo caught up in obsessively weighing and measuring themselves, and what size they are that they forget that fitness should be a lifetime goal; to eat for health and exercise to look and feel great. I really admire how cool you are about everything- you are a fantastic role model and such a huge inspiration to me :)
Thank you!!!!
Sara

Sorry Im not Zuzana but she had mentioned in one of the diet videos that s portion should be about the size of your fist. Another way you could measure a portion is cup your two hands togather as if you were sccoping up sand. These portions would be one for each 5-6 meals a day. She pretty much eyes what she eats and kinda goes by how she feels so you can do this and so can I but it takes alot of discipline. Look back at her diet videos and youll be sure to get the idea.

as she said in the video:
1. do one of the exercises from ‘daily workout’.
2. and do the worm-up video before it,
3. and the stretching video after it,

the result will show on the next day!!
but after two weeks, you will feel the real different.

Just keep going until your happy with whats you’ve got :)
that’s it really.

4. most workout wont take you more than 25 min, with stretching and worm up maybe 35 min all together!!!
try it, and tell us the result.
you need to know it’s not about how much time!! IT’S ABOUT how intense the workout is!!!!!!!!! really just give it a go !!

Hope everyone whose reading answer this Q!!

How long dose it take you to get in shape !!???????

Thanks 4 reading,
Big fan

Zuzana workout 5 times a week, and her muscles looks fine to me :)
Do what u feel is suitable for you.
When I used to do running for an hour a day, I used to workout every day.
When I started following Zuzana, I don’t feel I can do it every day, I can feel that my body needs rest.
maybe this will change after my body gets used to it, but after the rest, I can push much more !!

so be your own doctor!!
any one has a different opinion ?

thanks for reading,
Big fan

me 2!

!!!! no just these ones!!!
why do u think they are nothing !!!
try them and tell us can you do more ??

she does the worm-up video before
and the stretching video after

that’s it

hi Shawna,

great:) keep it up, how much did it toke you to get in shape, I mean were you always fit?, when did you started to follow Zuzana?

you’re doing great job, keep it up :),

Big fan

keep it up :)

you answerd my Q :), thanks

Big fan

Zuzana :) answer the Q for me to :D

Big fan

Try the clean diet !! maybe this is what’s your missing, or push really hard to raise up the intensity level.

as she said in the video you have to do full body workout, you can’t target a specific area.
but try to do pushup’s, pullup’s, triceps dips

hope my answer helped you,
any one else has another idea?

Big fan

wow !! keep it up

disagree :) loved the dog part:)

well .. it’s up to you,
but ( from personal experience) when I workout with no shoe on, I feel like I don’t have enough support, but with my trainers, I can push more.

good Q

Hey Zuzana.
When I was sitting at work today I just fell in to your videos on youtube.
It feels like faith.. I´ve had a hard time with my workout the past few mounths.(I always had the training as a part off my life)
I can just say thank you. I have under the past two hours watched your videos.
I´m feeling inspieard and want to take care off me now.. no more waiting.
So I just wanted to say hi and thank you.
You have a new fan!
I´m gonna do your wourkouts daily.
It´s a shame you don´t leave in sweden or near by.. I would thank u by sending you some of my clothingdesign.
I hope you feel better soon!
/Alex

BIG thanks for answeres!
And pleeease – GET WELL =))))))))))))))

i hope that you get better! great video zu!

You address calorie counting in your video but I have a question about this that (hopefully) a little more nuanced. Alot of trainers advise doing the caluculations (like you talked about- that you don’t do) and finding what are maintenance calories- which are usually much higher than a person normally eats- then they tell you to make a calorie deficit by 20%-30%, and rotate this with the maintenance calorie level, so to keep the motabolism going. Even with the deficit, the calorie level is usually higher than people are used to eating. SO, even by eating 5 times a day, small portions whole foods, it is hard to get that high level of calories in…
do you believe that to keep metabolism going, a person needs to consume such high level of calories over the day (high overall calorie consumption eaten frequently), or does it matter more just the fact that they are being eaten frequently (lower overall calories eaten just as frequent)?
Also, what do you think about the ‘starvation’ mode they say the body goes into if the calorie level is too low, in which the body just stores the calories because the metabolism slows down?

I am inclined to do as you do- eat small portions frequently and not calorie count, simply make sure the calories are from healthy food. But I have a woman advising me on my diet as I prepare for a fitness competition and she insists that I eat more calories and keep my proteins especially high.

I ordered the book you mentioned- it was on my amazon wish list for some time now, since you said it was really good, I will add it to my collection! Also, books on diet that I find interesting are by Dr.Douglas Graham- although they are quite extreme in recommendation (mono foodist) but the idea that we really don’t need to eat a bunch of animal proteins is always what I have believed in my heart to be true. Plant foods are much more nutritious than most people think- providing sufficient and more bioavailable proteins.

Sorry this post is so long (again!).
I would be really interested in what you think on the question of calorie levels, metabolism, and the scary sounding “‘starvation’ mode” trainers talk about.

Thanks! You guys rock!!

I have been wondering about whether or not to wear shoes while working out too. I have tried these workouts at home on my carpet with shoes on and shoes off. I find it’s safer and more comfortable to workout with shoes ON. The grip is better so when you are doing a lunge your foot stays stable and a proper running shoe with good support will help with good form. When I work out with shoes off I find I’m more shaky and my feet hurt the rest of the day. This is just what I’ve found works best for me :)

Take care!
Ashley (Calgary, Canada)

Hi Hannah,

i used to do the workouts in my room too (and still do sometimes). a few times i would do my workouts without wearing my shoes and it makes my feet hurt and makes me get tired more quickly. it just puts a different kind of pressure on ur feet and u dont get as much workout or as good of a workout as u could if u were wearing ur shoes.

hope that helps :)

Hi Zuzana,
I only found your website a few days ago and I love it! The workouts are great and I love your recipes too!
I just read your article about eating 6-8 smaller portions a day, i’m gonna start eating that way from tomorrow, I’ll let you know about the results! :))
About this video I just wanted to tell that it’s funny, me and my husband also got sick when you guys, the only thing is that we live in Miami so I guess it’s just a coincidence..:)) So no gym for us today either….

Hi Zuzana,
I started with your workouts about 2 weeks ago, coz I wanted to form my body a bit, but now I´m really surprised how great it works and I see that I can get in much better shape than I thought before I started with this.

Now…I think that Anne´s idea about your “personal progress history” could be very suggestive for all people which follow your fittnes life style.

I know that you hear this very often, but your workouts and ideas are the best which I ever seen, coz it´s perfectly usable in a real life….so thank you very much :o).

Hello Zuzana!

I play ice hockey and i play that sport everyday.Do you have some workout for me?

What should i eat?

Which impact it would be if i start your workout?

Zuzana,

What exactly do you write in your exercise journal? I always pause the videos to see if I can read your journal, but I cannot see it. I want to mimick the categories you write down, so that I can keep better records for myself. Also, your program here is very inspirational. Great Work!

Hi Zuzana!

I have been following your site for a little while now and I’ve had a nagging (and important) question that I’ve been meaning to ask: before 5 months ago, what type of exercises were you doing? What I am really wanting to know is did you get your base muscle/tone/low body fat % from lifting weights to start and now you are maintaining (and improving) through body weight exercises? Or, are the body weight exercises solely responsible for your tone/lean body? I would like to know what you truly started doing from the beginning that got you into the shape you’re in. For example, I know that Arnold Swartzineger didn’t get the way he was in his prime by doing curls alone. I know he had to do weight training exercises to get really fit and then he was able to maintain by focusing on certain muscle groups (e.g. curls, benches, etc.). I’m not interested in looking like Arnold of course, but I do desire to know if you had to do the same thing: full body with weight exercises (squats, dead lifts, cleans, etc. with a 45lb bar and weights) to build your base tone/low body fat %. I want to get in really good shape like you, so it’d be helpful to know what I ought to do to start so that I can be successful. Sorry for the long post, but I just wanted to make sure I was able to get my question across clearly.

Thank you for your website and physical, as well as emotional, motivation. It means a lot!

Elva,

In the video Zuzana talks about how she strives to work out 5 days a week. However, the other two days she uses as active rest days and doesn’t just sit around all day on those two days. In fact, she encourages us to even try to work out every day of the week. If you’re not feeling well, then taking a day off would be wise. She gives a lot of great info in the video :)

Hi Zuzi :)
I have one question. I’ve been working out for a while now. I was quite skinny before. I want to gain more weight and I want mymuscles to grow even more but they seem to stop growing. I try to add some more challenging exercises or use havier dumbbells but It doesn’t work. I eat well balanced diet. I’m eating tuna everyday and other foods rich in protein.
Please help me. How to make my muscles grow?

hey..if i have a little tummy what should i do?thx..you are the best!:D

Hi Danielle, you can go back to when we started almost 2 years ago by looking through the workout archives section of the site – everything we have been doing since we started this site is there :)

Hi Zuzana!!
Can you please tell me where you buy the beautiful bras that you wear on your workouts videos?? I think they are awesome, I’m looking for some nice ones that can hold my breasts really well…

Thanks

Hi Zuzana,
What personal training certification did you choose, and were you satisfied with it? I am currently researching the different programs and have it narrowed down to a few, but I would appreciate your take on it. Thank you to both you and Freddy for putting so much time into your site!

we had a glitch that kept us from being able to approve comments – and then we were really behind – we are working to get caught up!!!

thanks!!! very cute :)

hello zuzana,

As a bodybuilder, i am intrigued by your dedication and hard work as i too make health and fitness a daily goal. You are impressive. And i must say you are BEAUTIFUL! Your body is amazing, your husband is a lucky guy. You are an absolute knockout, keep doing what you do because it is inspiring to watch you put yourself through the routines. And a bit hypnotizing as well!!

stay fit,

john

I have gone back into the archives in the diet section…I am guessing from all that I read, frequency trumps calorie level therefore a person doesn’t need to eat so many calories to keep metabolism up. (right now I am on a 1950 cal. diet, and it is incredibly difficult for me to eat this many calories, and I am skeptical that there really is a reason why I should be eating so much)

I know my trainers will tell me that not to eat this high calorie level will only slow my metabolism down, but I am just going to try your method and see what happens.

Thanks for all the info. :)

Hey, you talk a lot about eating clean and etc. I am trying to eat clean; however, recently I have been sick and…I resort to chocolate to make me feel better….I know its horrible- but it is what I do. Anyway, in order to clean my system I was considering going on a short water fast. What is your stance on fasting?

Thanks:)

Hi~ I was wondering if it would be better to pick one of your workouts and stick with it or to choose a different one every day / every couple of days

Thank you Antonia for the concrete answer :) this does help! as well, good point KC, I felt that Carla’s tone was not the most respectful for my or previous comments.

Also wanted to thank Tania, great advice ;) (saw your response only after posting my first thank-you reply)

Hi Zuzana,

Firstly, I want to say you are an inspiration to all for the way you share the information for the benefit of all to enjoy.

Secondly, I recently stopped eating all unneccesary foods and was glad to hear what you mentioned about the calories and other restricting diets.

I need your help. I can’t locate the book you mentioned in the video. I am looking for:
Title: Indifference of Food
Author: Michael Pawn.

Are these details correct?

Thanks,
Sammy

:)

I hope you guys are feeling now better.
I am thinking of you and i keep my fingers cross for your health.
Head up, it will be ok!!
:-)

the proteins article and the alternative to counting calories article were especially helpful to clear up my above stated confusion- I am going to practice the approach as described in these articles- it really just makes more sense than all the calorie counting and forcing myself to consume more calories than really seems necessary for the kind of muscle building I do.

I am wondering what happened to the picture quality of your videos? They seem fuzzy and stretched.

Hi Zuzana,thanks for all the advice,keep doing a wonderful job.blessing.hi from Puerto Rico .

S, What is the name of the book? (Sorry,I couldn’t find it. Did I have the incorrect title/author…”Indifference of Food” By “Michael Bond”? )Plz. Adv. Thx.

BTW, Great job to both of you! You guys are amazing!! Thank you, Thank you, Thank you!!

Hi :)

she started like this ?!! she had muscles back then !!
she is lucky, I first knew about Zuzana 2 yeas ago, I started following her this year. back then I used to think I want to have er abs :), the first video I saw was the abs video in the greenfield.

so all her life she as slim and fit, but she started to do healthy commitments 2 years ago ..

Zuzzy <3 keep it up, you r the best. you push me alot, I always been fit, but not like now, I feel strong/healthy/motavated..
thank you sooooooo much
xoxo

watch the video :)

I think from ‘luluemon’

mmmmm is it true !!?

In Defence of Food

Nobody will every look like me I’m afraid, but everyone can get in the best shape possible. I used to use dumbbells in my workouts, but what got me really in shape were my bodyweight workouts. My strength, endurance, agility and balance have improved a lot over the past 5 month.

Thanks for the tip, I will check it out.

15 minutes of high intensity interval cardio is already very intensive workout. My workouts are very intensive, so doing them back to back would just make you incredibly exhausted. You can do two short high intensity workouts a day if you really want to push yourself, but have some time between them. Don’t start an intensive workout if you are not full of energy. You can do one in the morning and one in the afternoon if you still feel like it. Don’t try to lose all of the weight instantaneously. It doesn’t happen overnight. You have to be very consistent and patient. The summer will be here in 3 and half month so if you will be consistent with your workouts and if you will pay attention to what and how much do you eat, you will get there in time.

Hi – mix it up :)

Hi Ashley,

I am not naturally slim person. If I eat too much I gain weight just like anyone else. I have to keep moving. Besides keeping yourself in a great shape takes more energy then for beginner to get in a good shape. Don’t even think that if you get in shape, you can eat whatever and how much food you want and slacking with your workouts. Fitness is a lifestyle, not something that we do once to get in shape. I don’t count calories, I am just listening to my body and I try to avoid processed food as much as possible. I keep my portion sizes small but frequent. I hope this helps.

Hi Ben,
I’m Canadian :)

Na Smichove je jeden velkoobchod, bohuzel si nevzpomenu na jmeno ale na internetu to urcite najdes.

Bohuzel to nevim.

Almost every exercises requires you to engage your abs and butt muscles in order to protect your lower back. It is just a general advice, but very basic that you have to keep in mind every time you do your workouts. You can also hire a personal trainer for one or two sessions to go over the proper forms with you which should be enough and then you can continue with my workouts. It is good thing to invest in a session or two with a personal trainer just to get the basics down.

Sarah,
I know that you are probably excited about your newly gained knowledge, but it is also important to know how to use your knowledge in a practical way. As someone who is trying to help people to get in shape, it is important to give them clear call to action without making them confused. Most people will not understand what you just wrote, because most people just want to know what to do in order to lose weight. They don’t care about oxygen consumption and the function of mitochondria. My workouts do help to lose fat and are more efficient for burning fat than long workouts with low intensity period. Why? Because what is more important than burning calories from fat, is the overall amount of all calories burned. The more calories you burn throughout the entire day, the faster you will lose weight. Low intensity workout will not burn as many calories as high intensity workout and it has little to know after burn effect, thus you will not be burning any extra calories for the rest of the day. On the other hand, high intensity workout (which obviously can not be too long since it should be very hard) will burn more calories and will boost your metabolism so that your body will burn extra calories for the rest of the day even if you are sitting in front of a computer. I am just trying to simplify things for everyone so that all of the information that you are learning at school is useful for an average person.

What you need is:
exercises and repetitions you’re doing
or the time you needed (on time challenges)
and maybe a short thought how hard it was for you

I even printed out some of the workouts with a chart for different times I do the exercise. Like this I have under each workout my scores from before.

Hope this helps

and you are doing a very good job ;)

Probably is here a good place to post my question about pull ups.
What would be the proper form for keeping hands on a pull up bar (towards yourself or away from body)?
I understand each is working another muscle group, so should I mix it up or do you recommend one position?

Thanx for the answer in advance…

dearest Zuzana,
You are my inspiration! It all started when I got back from my trip home from India, my husband looked completely different. He had a flat stomach and had lost over 15 pounds! He looks amazing.
I soon found out that it was your workouts that helped him along the way. Now I’m joining in too and please wish me luck.

I recently had a miscarriage with twins and my lower stomach is the biggest problem area. Would you please give me some guidance to reduce that. I am also about 10 pounds heavier than I should be for my height. I would love to hear from you and good luck to us both

Thank you very much for the answers to questions. I agree with your views on food. I used to be obsessed with diet. Now I allow myself to eat what I truly crave, which is a lot of foods diets usually “forbid” like natural coconut oil and whole milk yogurt. Not only has my body not gained weight since then, I’ve maintained my weight and increased my energy. It makes me better able to do your workouts!!!

Hi I love your fitness videos! I wanted to know if there is anything inporant that I as a person who has not worked out in a while (like 2 years) and wants to start again. I used to cycle and do a little work out but 2 years ago I got hit by a truck. I am better but I have gained weight and lost energy. I have started working out to some of your videos but I am not sure I am doing in right.
Thanks for being such an inspiration.
Dee

i already commented about my “problem” in another one of your vids… (like i said) i weigh 83 lbs (have never in my life passed 90!) i go to the gym 5-6 times per week and i do EVERYTHING! my usual weights for : (chest:i bench 45-50 lbs, legs: 150-210 lbs with the machines, Shoulders: 30-45 lbs, biceps: 30-40 lbs, back: 60-75 lbs, triceps: 30 lbs, abs: i usually do planks, crunches, and some other workouts, i do pull ups, sit ups the whole nine yards! and end it with some cardio ( i like the eliptical) so here are my problems! :i know muscle weighs more than fat…

1. what would be a good workout routine to GAIN some weight? i’ve been getting really strong and i DO see a change in my body but like i said i’ve NEVER passed 90 lbs! and im almost 24 yrs old!….

2. how can i save my boobs from disappearing? its really sad! ive actually dropped a whole entire size down! and as a girl i know you’ll agree thats NOT GOOD! haha what kind of workouts should i do to keep doing chest workouts and still keep whats left of my boobs?

3. i’ve started doing this high intensity interval training ( HIIT) and its burning my “fat” pretty fast… i can actually start seeing some muscle!… even though im losing fat all around me my lower stomach area keeps getting BIGGER / or maybe it hasnt gone down at all yet… what type of lower ab excesises should i do?

i know ive written an essay compared to all the rest of the people who have commented you on this.. ( sorry!!…) but im a gym rat and i LOVE working out! I HOPE I GET AN ANSWER BACK FROM YOU GUYS! i love your vids btw! You teach WAYYY better than this other “professional” trainer i have added to my subscription! oh and you better than MY OWN PERSONAL TRAINER!!! keep up the good work! you look great!

BTW Zuzana! I have 6.3 % body fat! i used to have 11% when i fist joined the gym! :S THATS how hard i work out!!!

Ahoj Zuzko,

během posledních pár dní jsem se chtěla poučit o správných stravovacích návycích. Přečetla jsem si vaše články a zkoukla jsem většinu videí o vaření a hlavně o velikosti porcí.
Taky jsem teď trochu experimentovala s tím, kolik jídla mi stačí na dvě – tři hodiny než se znovu najím. Vždycky jsem tak 2 dny v pohodě a daří se mi najíst se ne úplně dosyta a když dojde na další jídlo, nejsem ještě úplně hladová. Po takovýchto dvou dnech mě ale drastickým způsobem přepadají chutě na něco dobrýho, což mě stojí hodně sil překonávat a ne vždy se mi to podaří (a čím dýl to překonávám, tím víc se nakonec i přejím)…

Proto bych se Tě chtěla zeptat jak dlouho a jakým způsobem jsi přivykala tomuto způsobu stravování, a tím i získat představu jak na to (protože se zdá, že Tobě to opravdu prospívá)…

Zatím moc děkuji za veškerou inspiraci a těším se na odpověď :o)

…jinak musím říct, že mě Tvoje cvičení moooc těší i bez úspěšného dodržování pravidel v jídle. Kdyby se mi ale podařilo i tohle, bylo by to celé určitě daleko zajímavější a hodně motivující…. :o))

Any of you guys have any suggestions for helping Tarini?

Thought you might like this video from Dr. Gupta today regarding shorter, more effective workouts using HIIT. http://pagingdrgupta.blogs.cnn.com/2010/03/16/study-working-out-harder-for-less-time-effective/?hpt=C2

makes about 24 cookies

2 cups oats
3/4 tsp. baking soda
1 tsp. cinnamon
4 medium overripe bananas
1/4 cup sunflower seeds
1/4 cup chopped dates

350 degree 12 min sugar free!

Hi!
I just bought the Michael-Pollan-book you talked about (thanx for that!) and I started reading today. It already answered every question I ever had about food and eating, and I am just on page 36. I suffered from bulimia for years and it was always hard to think about what I should eat, when and how much and everything, every book and mag just told me more crazy things about that… You really helped me focusing on the important things of life like happyness (u always seem to be in ur videos :o) and health and fitness even if I never met u :o) and u seem to do that to many people! Just wanted to say thank you for that. Hope, I never loose this new “me” again! xo from Germany
Chrissi

May have a metabolic problem. She should see a doctor.

Where do you get your tops???

Dear Tarini,

Well, keep up the good work! I have both participated in Personal Training classes, I’m a Certified Yoga instructor, and I am an Occupational Therapist so I do have some knowledge about this stuff.

1. I think what you should do with your weight workout is increase the amount of weight and decrease the amount of repetitions. That should help you with strength. However, it is usually difficult for most women to pack on a lot of muscle (especially if you tend to be of a taller and more slender build), but that doesn’t mean you won’t gain it. It seems you are naturally thin, which can be beneficial, however it is not fair for you compare your physique to others. I sort of have the same problem, in that it is not hard for me to get stronger, but it is to add size to my muscles (I don’t know how tall you are, I am 5’9″ and 140lbs.). However, overall try the heavier weights/less repetitions.

2. Unfortunately when it comes to burning fat, the body seems to like to take a “top-down” approach, which is why women tend to lose weight in their breasts first, and the butt and thighs seem to come much later. Maybe just keep the cardio light so there isn’t so much fat loss (breasts are made of fat, so if you want to keep them, keep the weight on!). Focus on the weight training (and maybe in the pectoralis muscles to make up for the loss of inches in the breasts).

3. Unfortunately the abdominals aren’t divided into “upper” or “lower”, however it is good to exercise the hip-flexors. I like doing hanging crunches (dangle from a pull-up bar, for example) and pulling my knees up to my chest. A nice stretch for the lower back too.

I hope this helps. Good luck!

Thanks for the FAQ! I was going to request that you do an FAQ of some kind. I kept seeing the same questions over and over again (some that I would have liked the answers to myself), and thought it might save some time for everyone if you could direct them to the FAQ…

Thanks so much for this website/service in general–I was depressed for a while about not finding the right kinds of exercises/workouts for me, but here I found a lot of practical solutions and advice. I am happy that I don’t have to buy a gym membership/tons of equipment to get in shape!

I personally struggle with weight loss and maintenance. I don’t really understand why people are so obsessed with all the fitness and nutritional jargon out there. Like Zuzana said, keep it simple. There are psychological and habitual reasons as to why people do the things they do. The best advice I can give is stick to the basics. Zuzana’s workouts are amazing because of the overall simplicity. Like nature, sometimes the most beautiful and efficient things have the simplest design. Perhaps the reason people fail with dieting and fitness is not because of calorie counting or anything like that, but because they don’t love themselves enough to put forth the effort.

Zuzana,

I made a video for you on how to cut an onion.

http://www.youtube.com/watch?v=GE4h9w5z0mU

I hope it helps you in the future!

John G.

you are 37kg !! really, u r too skinny right?!
how tall r u ?

hope that Zuzana answer you Q :)
maybe u should try taking more protein.

Hi Zuzana and Frederick =), first of all let me thank you for the great work you are putting on this site, u both ROCK (especially u Zuzana =P) My question is this..I’m 21 years old and Im 21 yrs old about 5 ft 4 and I weigh 117 lb, im trying to tone my arms and get rid of my belly fat, which workouts from the daily archive would u best recommend for me?

thanks,

Donna >^_^<

Suggestions for Tarini:

1. You can do whatever workout routine you like, but in order to gain weight it really boils down to EATING. I’m not talking about crap either – healthy, natural foods. Just more of it than you are now!

2. Unfortunately there are no workouts that will help this. Less bodyfat for most females means less chest. =/

As a basic rule if your energy intake is higher than your expenditure then you put weight on. Just like Zuzana mentioned that you can’t lose weight from just one specific part of your body , you can’t stop losing it from that part either. So if you don’t want to lose weight off your chest, my suggestion would be to reduce your cardio intensity or reduce the number of days you do cardio and replace it with strength training. Also push ups/press ups and other workouts that work the chest muscles help to maintain and support your boobs lol erm it is very important to eat within at least 15 minutes of completing your workout. like some skim milk or juice or fruit. Try and bulk your diet with more complect (Wholegrain/seeded) bread and cereals instead of meat or dairy to put on weight. This is because aswell as protein meat and dairy have lots of fat (Saturate). you should however try to eat more of the good fats like olives and olive oil, walnuts, oily fish (Salmion, mackerel) and avacado. I have tried HIIT and it is very very intense, basicaly what zuzana does as the workout it is the warm up in HIIT am I right? so if you’re doing that you must make sure you’re eating enough. If you still feel that you’re underweight ( I don’t know your height to say if you are or not) then you might need to see your doctor to check for your hormones ( Thyroid) and so on. Other than that if you have the energy to do all the workouts you’re doing then you must be pretty healthy. :) ( Remember I’m still a student and learning so just take my suggestions lightly)

Take care,

All of them. Pick one a day – anyone that you would like to try and keep going until you get the results that you are after.

Thank you so much for doing this video, it’s very helpful and I am going to try the bigger knife tonight.

Thank you for your prompt reply =)) i will give them all a try =)

I am interested to know Zuzana’s body measurements. The size of her chest, waist, hip, and thighs. And also her height and weight if she doesn’t mind, just to compare to what I am today. Please share! It helps to have a goal to work towards :)

Nice recipe!

hahahah i DEFINITELY DONT have a metabolic problem! i’ve been thin my entire life! my mom is the same way… she’s 5’3 and weighs less that 120 lbs right now. im 5’4 and as of yesterday i weigh 83.4 lbs!

Joanie!

Thanks a lot for the advice… and yea i do the hip flexor exercises as well ( the hanging from the pull up bar and bring your knees to your chest )i’m 5’4 and weigh 83.4 lbs. with the exercises i do i usually only do 3 reps of each workout.

P.s: I just started doing HIIT.

Dobrý den Zuzko, narazila jsem na vaše stránky náhodou a musím říšt, že mě okmžitě dostaly:-)) Před narozením dcery jsem pravidelně cvičila a měla jsem super formu, ale ty časy jsou dávno pryč. Od porodu jsem jako na houpačce, můj starý způsob cvičení už nefunguje a tak jsem ráda, že jsem vás našla a už se nemůžu dočkat až začnu podle vás:-)
Trošku se trápím s angličtinou, tak snad vše pochopím správně…zítra se do toho pustím.Jen mi prosím řekněte, v jakou hodinu cvičíte? Já jsem cvičívala ráno.. Děkuji a přeji pěkný den Mirka Doležalová, Litoměřice

I am much happier now to know that!! will keep doing the body weight then ;), my husband like the new changes in my body thanks to your exercises ;)
Thank you Zuzana <3 you r a great inspration for me, thanks for answering my Q XX

Hey Zuzana,

I have just come across your website through the sexy chick workout on youtube and you are such an inspiration and a fantastic role model! My husband and I have started the 30 day challenge today and I am very excited about it! Your videos have helped me a lot to vary my workouts and i’m starting to see results in my strength and endurance already…I started your workouts on Monday. I am crazy sore, but I’m loving it! You guys are great :)
Jodie

Tarini,

There is a lot of good advice here. But I wanted to add my two cents. When I was competing in Judo and Jiu-jitsu the guys that needed to gain weight all did it the same way.
First increase in calories. Lean protein made up about 50% of their diet.
Next heavy weight, few reps. They were lifting heavy. For body weight exercise, they did them very slowly, taking 10 to 15 seconds per rep.
Third very little cardio.
Cardio is good for the heart and it does burn fat, but if you are trying to gain a lot of mass in minimal time less cardio.

That being said, I think if you follow Zuzana’s workouts, you will add muscle over time, and lose fat.
I have noticed I have the opposite problem that you have, as I have lost 75lbs in the last 6 months, my chest holds fat. It seems to be the last place I lose weight.
I work in x-ray with mammography equipment. I can tell you that breast material is mostly fatty tissue. That is why you are losing it up top.
Hope it all comes together for you!
John G.

hiii suzana , i have a problem with my lower tummy its big that i cant even wear a normal shirt because of my tummy and how bad it would look with jeans ! , can u adivce me with what are the things that i should avoid eating and what are the best exercises for removing this annoying tummy ?

Zuzana! OMG i’m hooked to your workouts!! i’ve been trying you’re ones for the past 5 days now and i’ve never sweated like this eve in the gym! haha

My Boy friend said today ” I think this is the hardest i’ve ever heard you breathe in the gym!!” haha it was leg day for me today so i did some of your workouts and made my boyfriend do some with me! and we were both waddling to the car after gym! haha

thanks for showing us how to do the exercises Zuzana!! and Fred Thanks for filming the vids :) keep them coming! :)

oh btw i saw your trip to Gozo is it? I loved how you two did some push ups in the ruins hahah!

I love Zuzana’s workouts so much that I’ve stopped going to the gym.Between you and some of Tracy’s Anderson moves I’m seeing great results.
About the above calorie count question..from my own experience,stick to eating healthy,5 small meals a day and make sure your portions are no beiiger than your fist and with exerise you will not need any calorie count.Now,that said..thats enough for most folks but if you are training for a specific fitness competition,you will need to pay more strickt attention to what goes in your mouth..body builders or people who need fast effects will need to consume protein with every meal plus more in forms of supplements.So..if you have a fitness nutritionist I would listen to her.Good luck!

Thank you Zuzanna & Frederick! This was a great video. Sorry to see you guys were sick. Feel better and keep posting! :-)

Heyy =],i love your videos and i have a quick question for you,im trying to to get my abs im going to the gym and do a little bit of everything such as runnin AB workout,leg workout but my question is, is it true that you have to focus onone kind of workout per day if you want that part of your body to get build?
ill appreciatte your comment =]

Hi Zuzana,
I wanted to ask you a question, as a professional I am sure, you can give some advice. As I said before I follow and do your workouts on a daily basis. Right now I am 53 Kg (116lb) and I am 170 cm (5 ft 7) tall, which is perfect for me, my only goal is to maintain this and build some muscles. I do this by eating more before the workouts and less after, and not eating at all after 6 or 7 in the evening. I am afraid that I will gain weight with my muscles? How can I maintain my kgs? This might be a personal question, but could you tell us how much you weight and how tall you are? Because you body weight is just perfect and if I would look like you, I would not stop looking at myself in the mirror. Pleaaase!!

Hey beautiful,

I think you are really beautiful, but did you think in to start some workout’s videos with your boyfriend? maybe changing the papers hehehe He is cute too and maybe he can have a part of this wonderful Fitness Show!!!! The girls will love huh? hahaha
Sorry my english I speak portuguese I hope you understand my sugestion
Kisses

and I forgot to say omg omgomgomg Calli is SOOOOOO sweet, she fell asleep in your lap like 4 times LOL I hope youre feeling better!

Hi guys!

First i would like to thank you both for your amazing work & efforts.. you truley seem to be changing ppl’s lifes to the better:) an inspiration for us all!

I came across your channel by browsing the YT.. been back several times for inspiration.

I used to be quiet fit and exersiced regularly for about 10 years.. then i had my first son.. there was no problem in getting back to shape ( almost like before) but after my 2nd child.. who will be 1 year soon.. i’ve had problems getting back in shape.. and that is due to the time!
I cant find the time and when i do which is not often.. i feel too tired!
How can i get back on track ?!
I’ll be back to work soon and i’ll be having less time for myself!
My first goal is to feel better.. 2nd is to get rid of my mummy tummy..
Help :)

Thank you again.. Best of luck to you both
God bless

Greetings from Sweden!

hey i just found out some of ur videos nd i wanted to start but i can’t access to some categories like the daily workout. Can you help me with that plz?

Another great book is “The Eat Clean Diet” by Tosca Reno… very much based on what you were talking about in regards to eating real foods and portion control ….. I have been following this type of eating style and have lost 6lbs of body fat and gained 7lbs of muscle in about 3 months without increasing my training !!!

love you guys !!!!

Hi Zuzana & Frederick!

I love your website! My boyfriend found it and told me about it and now he makes fun of me because it is my homepage. I actually check bodyrocktv for workouts before I check my emails everyday! :)

I have a question that maybe you can answer for me…I’ve been doing your workouts 2-6 times/week for the past two months instead of going to the gym and I’ve really enjoyed them. I feel like my body is a lot stronger and every time that I repeat workouts, I am beating my times by at least 2-5 mins:) So this is good… but just yesterday my bf commented that my lower body looks like it’s getting more muscular and that it looks like I’ve added size to my butt and legs :P Of course, I got mad at him because I’ve been feeling great about these workouts and my body feels better, I can fit into size 26 jeans, which I never was able to before (I’m normally 27-28 most of my life). However, I did take a good hard look in the mirror today, and I have to admit, that my bf is right.. I have always been more muscular in my legs and butt.. but now it is more muscular than before.. even if it is more toned, but it is more muscular and bulky:( I haven’t been doing cardio/hot yoga at all since I started these body-weight interval exercises. I was wondering if this is why I’m getting bulkier? I remember you saying (in a past article/video) that just doing these exercises with your own body weight shouldn’t add bulk… but does that apply to all body types? What do you suggest I do to counteract this? Add more cardio to my workouts? Start doing more stretching and yoga again??
Thanks a lot,
~Anna

Most of these routines are very short time wise – that should help… you have to make this time for yourself – working on your fitness will help you in every area of your life to be better :)

Hi Zuzana, I was wondering what time should you exercise?

Ahoj Zuzko! Na Tvé video jsem narazila úplnou náhodou na Youtube a i když je 1 hodina ráno, nemůžu se od Tvých stránek odtrhnout! :-D Moc obdivuju Tvoji a Frederickovu práci, Tvoji postavičku, sílu (naprosto jsi mě dostala “přítahy” k tyči – jsem laik, nevím, jak se to odborně nazývá, takže se omlouvám), ale ujíždím i na nákupech a Vaši pejsci nemají chybu!!! :-D Jsi prostě nádherná sympatická ženská a od zítřka si dávám měsíc bez cukru!!! :-D Moc Vám přeju pevné zdraví, spokojenost, štěstí, hodně stejně nadšených čtenářů, jako jsem já a hlavně doufám, že už jsi zdravá!!! Já jdu projíždět Tvé stránky.. :-) Stáňa

i wanted to know if you have like dvds for sale im a beginer and your workouts are great.

Hey Zuzana and Frederick! I just found your site and I’m feeling really motivated to improve my wellbeing. I do have a question. I have a rather large bum (which I love) but I can’t flatten my back all the way on the ground to do floor work outs. Should I put support in the arch or just continue and try to press my back as far down as I possibly can?

Hi Zuzana and Frederick

I love your site and here are two questions i have in mind which i cant seem to find a satisfactory answer thru the web.

1. How long should you wait after work-out to have your meal?

some say that for weights training you should eat a protein-rich meal within half and hour and following cardio, you should wait for 1 hr to allow your body to burn as much as it can. what are your views on this?

2. Should we work out as usual during menstruation or reduce the intensity?

Thanks!

i was just wondering how many times a week you work out, how long is each workout that you do and how long did it take you to look as good as you do from the day you started working out till now? i go to kickboxing 4 times a week for 1 hour a week and go to yoga 4 times a week adn this is 90 minutes each. i have been doing this for 2.5 months. so im just wondering how long it will take me to look similar to what your body is like. i am also very tiny naturally but need to tone my body more

Hi Susan, I’m from Argentina, I want to say that these beautiful as ever and I really like what you do,
Congratulations.

Hi Zuzana,
I just have two small questions on you in particular
What height and which waist measurement make you?
Since how long make you these work out?

And maybe, if you want, the bonus question : how old are you ? You looks so young …
I am a french woman, and the person who inspires me is you … ;-) I would like to be like you, with your energy, your body, your will … Thanks a lot zuzana !

First, you look good even though your sick.

What does your diet consist of? Your body is amazing!

Hi,
já si říkal, že tak hezká holka musí být z Čech :-)
Přeji ti hodně štěstí do budoucna a nezapoměn na tu krásnou malou zemičku, kde ses narodila.
Čau Zuzi

I have two questions for you… 1.when are you two going to start having children? and 2.where did you come up with your youtube user name?

I like very much the way you abord the really important questions, without complication or ulterior motives.
Just the way it IS!

I’m a surfer, and surf teacher from Brazil. You should try it!

Thanks

ps:
forget the “abord” i said. no sense in english…
What I mean is: “I really like the way you mention the important questions (…)”

By the way: Zuzana, you seem to be a very great and beautiful person. Freddy you seem to be a very intelligent and smart guy!

Zuzana & Freddy,

Thank you both so much for this information/inspiration! I am 42 and have three children, 17y/o girl, 16 y/o boy, and 11y/o boy. My husband and I have been married 18 years and just recently I have been through the hardest season of my life. (BUT THANK GOD IT’S OVER, SPRING IS HERE!)

8 yrs. ago I did Body-for-Life for 9 months and only lost 29# but dropped from a size 16 clothes to a size 7. My body was in great shape, I never felt better about myself. The problem was this lifestyle consumed my thoughts and my life, and I felt I was spending more time on myself just working out, than with my family. I don’t totally know why I did not stick with it (because it was working) but I just dropped out.

I realized that things had gotten out of balance in my life. I felt that excersize and dieting was an escape from the things I could not control in my life. My husband was controlling and abusive and I did not have the strength to stand up for myself. My children saw me as a push over. I was miserable.

I became obsessed with making the changes happen faster and faster. I was totally self-centered, lusting for perfection. When I could not find the satisfaction within myself after 9 months of hard work, I simply gave up. I realize now that I gave in to depression and self-pity, and self-hatred. Why? I do not know, but one thing I do know is that darkness wanted to absorb me, and destroy me.

I morphed very quickly like a micro-waved marsh-mellow! Seriously, have you ever put a marsh-mellow in the microwave for like 30 seconds??? That was me!!!

I began to get very depressed about the rapid weight gain and became so overwhelmed at the thought of “trying again” that I gave up completely. So for the past 7 years I have lived in hiding…very ashamed of my poor choices and sad.

I gave up on me and decided to dedicate my life to my family- home schooling my children and putting their needs and my husbands needs first. But honestly I often neglected their needs. I have recently realized by experience what huge mistakes I have made. I probably should have welcomed PROZAC or something similar into my life, but I did not want to take medication.

What I showed my children and my husband (by my own example) was that I was not important, and now I see myself in their choices—not putting their own needs first, going with the flow, rolling with the punches and running with the crowd…I want to shout to them, “it is a HUGE mistake!”

I am a full time mommy, and I do not have my own personal goals set for ANYTHING! The saying is true “If Momma aint’ happy, aint’ nobody happy!” We have all been miserable for years.

My family has suffered because I have not taken care of myself first. I have been depressed for a long time now and did not even realize that there was hope for a change. I could not seem to “make it click”! So I figured things would just work out on their own. That has not happened. That WILL NOT happen!

I have been a blind optomist! Neglecting the truth of the negativity that has been right in front of me. In Matthew 11:12 JESUS says, “And from the days of John the Baptist until now the Kingdom of Heaven suffereth violence, AND THE VIOLENT TAKE IT BY FORCE!” I have learned that “letting go” is a step toward death. I must be passionate and violent and take my healthy body back
“BY FORCE!”

BUT!!! Balance is the KEY!

Now that I am ready for a change I found BODYROCK.tv and I believe that I have found the inspiration and information I need to MAKE THE CHANGE & BE THE CHANGE!
20 minutes daily of BODYROCKIN’ is totally do-able and very balanced! Eating “Clean” is very balanced.

I do not know how often you read your comments but I want to commit online to you both to BE THE CHANGE beginning RIGHT NOW! You are such a blessing to me! I am going to change my life with your inspiration, thank you both so much, Zuzana & Freddy.

I will keep in touch!
Blessings,
Shawnie

Dear Zuzana,
I really appreciate your workouts and your dedication to helping people stay healthy with practical techniques and solutions. I also appreciate your reasonable advice about food and exercise. I have an eating disorder and have been slowly recovering. Your website helps me to turn my self-hatred around and do something that makes me feel good about myself. I don’t know about you, but unfortunately I cannot feel very good about myself if I’m not physically active (I guess I’m extremely kinesthetic). I am very thin, and the workouts you have here + the weight training I’ve been doing at my college gym have helped me build a lot of muscle in a short period of time. Muscle builds on me very quickly! I used to exhaust myself with cross-country running (which I still love, but not exhausting myself), on both my high school and college teams. I’ve learned from you that I can work my body hard, in less time, in the comfort of any one location I choose, and see better results (a.k.a. no muscle wasting!). I can jump rope while watching youtube videos or listening to good music or watching the sunrise on my porch. And I can have so much more time to express my newfound confidence in the day. I cannot tell you more how much I appreciate you. If I lived near you I’d want to hang out with you all the time. :)

Hi Anna :)

You didn’t get answer yet, so i tought I could give you a tips. Don’t know if Zuzana n Fred will agree.

If I understood, you want to lose muscles? Then you have to do more cardio.

Good luck :)

Mary L.

Just wanted to check in and see if everything is alright, you haven’t posted in a while, I hope you are feeling better!
:)

Eat less and workout with less intensity. Do long and less intensive sessions of cardio.

:):) ;)

Hello Zuzana! I have seen your website and videos and I totally love the exercises. The exercises don’t look boring like the machines at the gym. I want to start your routine but not sure where to start. I am 43 years old and need to start exercising daily but not sure which videos to use. Which video is best for me to start exercising? Thank you so much.

Carla

Hi Zuzana, I love your videos, they are so inspiring! I want to look like you someday, if I can work hard enough. I was just wondering where you got your necklace that you always have on? I love little necklaces like that! Please let me know. Thanks!!! -Katie

What fitness-related degrees and/or certifications do you hold? Thanks!!

You are the most beautiful girl in the world!hehe =D
Sorry about my english, I’m brazilian!
See you
Kisses!

OBS: Your boyfriend is a lucky guy!

Hi there, could you please tell me how to target the ‘lower tummy’ area (just below belly button), without using any equipment? Im losing weight and my tummy has shrunk but that part always looks big :(

Hi I really love your website and your workouts, they definitely kick my ass. :) Please keep up the good work and I’ll definitely check out that book.
Thank you.

Hi Zuzana,

I would like to know how long it took for you to see definition in your arms and legs or should i say all over? No matter how much and how hard i seem to train i never get the definition especially in my arms.

Second question is have you always been doing the circuits that you post on bodyrock? is it enough to do just these week after week? or would you recommend doing a weights session for upper body and lower body 1 day of the week?

Lastly- How many days a week do you train?

Thank you (can you reply to my hotmail?)

You should take a look at her workouts archive for the absolute beginners workout. That’s what I’m actually doing to get me start! ;)

anyone know how to lose fat(in triceps area). i’m a girl and i don’t want muscular arms…i want thinner arms…

so i started to work out my arms and now everyone tells me i have strong muscular arms and i don’t want that…someone help?

THANKS!

i had problem there too…

so lay flat on the floor and lift your legs in 90 degree angle (lift legs straight in the air)….hope that helps…u should feel it in the abs

Hi Miss Zuzana =) The girls I workout with fear that they will get super buff and manly sholders, arms, and forarms.. I have them use 5 lbs. 8 lbs. and 10 lbs. we do hammerflies, front and side punches, and some of your other exercises. What do you say and recommend? Will they get buff? I heard more weight burns more fat as long as you do them faster. I have also heard though that to gain lean muscle you have to lower the weight and increase the reps. Anyway, I am really courious as to what you have to say about this.

Thank you,

Julie =)

Hi Zuzana,

are you a personal trainer? Where did you get your degree, you are just an inspiration for me.

Do you have, by any chance, any “before” pictures. I would love to see how oyu looked before you turned muscular and super fit. Or where you always the skinny fit girl? I think it would give your followers a lot of motivation to see how you transformed :)

I love your workout videos, but to be true, I like your life videos with Frederik even more, because both of you seem so cute and it seems that your relationship is wonderful.

I wish both of you all the best and a lot of success in the future. You deserve it. Frederik is also doing a fantatsic job with the videos.

how did i could add me as a friend on your official BodyRock.Tv facebook page? i click down on the link but it doesnt conduce me to any page

HI.
Just found your website and I do want to give this a shot. But I have 2 questions. 1. It’s not clear to me whether I would need to workout everyday, or with what kind of frequency. and 2. I am 41 years old, and have never really worked out. I am a bit overweight, about 10 kilos above my ideal weight. And the key thing is, I have not worked out in a long time, I mean years, so what would you suggest as far as workouts, frequency, and anything else you would think could help. Thank you so much…

HI just a quick question,

Can guys do these exercises too to get all buff and pumped up, or are they mainly just for women?

I really don’t have the time or money to go to a gym.

Thanks and I hope to hear any replys, would be much appreciated!!!

Guys…any words for Aaron?

My boyfriend does these work out too and he thinks it’s challenging, so I think It can also do for a man. If you think it’s not enough for you, you can just push it a little harder and do harder variations. Well, that’s my ipinion.

You mentioned working out like this for the past 5 months, did you have any before pictures of you? Were you working out in different ways before the start of these intense workouts? Thanks.

Hi Lisa – if you go way back in the workout archives section you can see our videos from 2 years ago – you can see the progression in Zuzana’s body from when we started to now :)

This may sound like a stupid question, but I’m curious as to whether or not all these exercise routines/workouts that you demonstrate weekly on camera are geared towards a specific audience? I mean I’m a guy; I know other men watch your videos because you are very beautiful/fit but are your exercises intended to be performed for females or can men do these exercises with equal positive results? I ask because I am trying to get more fit, not necessarily swollen (as in ripped huge muscular type) For reference I’m 5’9″ 156 lbs. I’m mainly trying to target my mid/core section, buttocks, and thighs. Any feedback would be greatly appreciated!

Dear Zuzana and Frederick

I’m 44 years old, I’m mechanical engineer, I have a lot of responsibility and activities in my job now, in the past I was a military cadet, and since then I had a lot of physical training, a healthy lifestyle that kept several years ago but gradually I was losting that lifestyle so as well the reduction of metabolism with my age, so now watching your videos has me motivated to return to that lifestyle again, which I guess I must start as a beginner but I understand something about physical training that I need building muscle mass to speed up my metabolism because I need to burn fat especially in the abdominal area, in this regard I need your advice in how I schedule my case to lose weight (now weighing 108 kgs) and my height is 1.80 meters, what is the most recommended way to start my program, I wouldn’t like to be bulky, even achieving definition, I would like to have a slim body, how I must do to reach that goal=?, the other thing I want to know for health reasons, because I believe it improves the circulation system is the type of special bracelet that you use to energy balance you mention in one of your videos, I would like information about it, if you could send me information about this please, thank you very much for your reply,

Best Regards,…

Jose

Hi.

I love your site! Just found it one week ago.
Fro tomorrow on I will do the fit for summer workout in 6 weeks. I tell you about the results. Today I had your Banana breakfast and it was sooo good. Thank you for this realyy good and easy meal!

Greets
Susi

Hi Zuzana,

This is kind of long, so I apologize in advance! If you could read this and help me out, I would appreciate it very much.

I’m 20 years old (female) and I was quite overweight for some time. I’m 5’4″ and at my highest weight (January 2009) I was 190lbs, or 86kg. I don’t have the money for a gym membership, but I’ve been working out at home for the past year and a half and I’m now 118lbs (53kg).

Unfortunately, even though I’m at a very low weight now, I seem to have an annoying amount of fat on me, mostly my stomach but a bit in the tricep area too.

It should be noted that I went into my weight loss transition without a lot of knowledge and initially, I think I lost a lot more muscle than fat. I’ve tried to make up for it with my weight training regimes, and I do feel stronger, but my upper body especially is very weak.

I’m eating a healthy diet. I eat around 1500 calories a day, I try not to count it all up too often or else I’d probably go crazy! I do eat lots of vegetables, fruit, whole grains, lean meats, and healthy fats (polyunsaturates and monounsaturates). I only indulge in maybe one unhealthy serving of food a week, if that.

Now that you have all of my background info, I guess it’s on to my actual question. As I am already at a low weight, would it be at all possible to lose my existing fat without losing more weight? The people around me are already a bit concerned about how thin I am, but they don’t see the fat underneath (and when I try to explain it to them, they think I’m exaggerating). I’m a very ambitious, devoted person and I’m up for any exercise program you suggest! :)

Thank you in advance,
Liana

Hi Zuzana,
for the first sorry for my english, but I need your advice.
I worked with your workouts and yoga for three months, everything was fine, the body was toned, elastic, flexible, but I’ve increased muscle mass. My legs were massive, I can not look at them, I don’t like ((
I decided to stop workouts for a couple of weeks, now they are not so big, but appeared cellulite! I don’t know what to do, because I do not want my legs were big, again(
I’m still working to lose weight with legs.I’m not fat, I just want my body will in good form.
I can not find a training system, what you can recommend?
really need your help, thanks in advance))

Hi Zuzana-

I have been doing pretty vigorous work outs out for a few years now and have never seen the results I wanted. So I want to start your workouts. But I am a little confused, do you do full body workouts everyday? Just because I was always under the impression that you need to give your muscles a full days rest until you can work out that muscle again.

I also need to lose weight. My goal is to lose about 20 lbs. Will these workouts also help me to lose weight or should I incorporate cardio into them?

Thanks!

Hello… I just recently found your site and watched some of your videos and I loved them. I enjoy working out I have a sporty body but my big issue is I work in a factory and work about 10 to 12 hour days 5 to 6 days a wk from 5pm to 5am. I have lost weight just from the hours I work but I don’t have a very good heathy diet bc my breaks are not very long so I have to rush and eat something and go back into work. I try to get up and do workouts but can’t do them very long bc I sleep half the day or I’m just down right tired. So with the hours I work it’s so hard to find time and it’s frustrating bc I know I have the ability to do but just so tired. I have a great body just some areas need work and need to be on a heathy diet. So I was wondering if you have any suggestons what I can do? I want a heathy diet and like to workout more and not hurt and always be tired every nite after work! Please help me :)

I think that this workout is all that man needs to get him in great shape and to have great and strong body! No need for boring gym!

Good luck!

I am wondering, where did you buy your jump rope. I have a beaded one, and would like to buy a new one. Also, you are truly my inspiration, right now! I laughed, when I recently found this site, you had been talking about your role models to look up to…..I laughed because, I said you. I think your amazing!! Thanks, for doing this, Wendy

Hi zuzana when will you be answering the questions on how long to stay on one workout

hi guys! ok BIG problem….so last wednesday i got rushed to the ER then to the ICU coz i got myself a nice little asthma attack and later on found i had Bronchitis. i was intubated coz i couldnt breathe on my own and the drs have told m not to do any type of workout for at least 2 weeks. so my question is Zuzana, what other types of exercises can you do without doing too much cardio? i’v been doing most of you’re workouts and i am losing fat ( thumbs up!) and putting on muscle ( remember im the on that weighs 82 lbs!… i asked u some questions earlier on this page)
what can i do? its so hard NOT to workout! and waiting another week is not fun! i dont want to start back up with the baby weights! haha and im on prednisone ( steroid) and some other antibiotics… i can already see a double chin popping out :P lol

waiting for a reply! hope you feel better with your tooth issue! im hoping I wont have to get rid of mine! ;)

Tarini

Hi Zuzana,

I love your workouts and everyday Im doing better. I am wondering when I will notice a difference? And how long will it take for me to get a body like yours?

Thanks Teri

Hi Zuzana,

I just came a cross your workout, it is amazing. I wanted to see the workout for beginners and I couldn’t open it. There were other videos I couldn’t watch it had a error message saying It couldn’t find a connection to your site. I wanted to know if there is another way I could watch it? Thank you.

Mercy

Suzanna:
I had breast implants (december 11,2009) under the muscle and I have been wondering if you feel any discomfort with push ups, upper body weight lifting or with any other workout. My doctor give me a green light to do all sort of things but I’ve always heard that women with implants have hard time with some movements.
What is your opinion on thi matter. You look great.
Your amazing phisique is an inspiration for all of us to keep working out and living a healthy lifestyle.
Thank you in advance for your response.
Keep it up. We are always looking forward for what’s next.
Trish

Hi, I really love you workouts. they are great!!
I wounder if you have a good workout to firm up the breast area after having my baby you know. I would realy love your advice if you have the time. Thank you so much and keep it up. Naomi

Where do you get the ideas for your workouts? Is there a specific website you go to or do you just make it up?

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?

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?

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,
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.

Zuzanna,

Could you please tell me as Iam A beginner of only 2 months what weight in a Clubell to use in the Stretch and Tone your body 1 – 5 exercises. This is the first time in my life I have stuck to an exercise programme.You have given me the get up and get on with it.Where as all my life with other programmes I do may-be a week and thats that. Thank you so much . your site is unreal and you are awesome.
Cathy Lee.

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.

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?

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.

Zuzana,
i was wondering on how many times you work out a day? do you do your daily workout exercises shown on this website once a day or more??

Hey there,
Ive got a similar question to Jamie actually. Tomorrow I’ll be starting your exercise routine for 1st time (nervous :S). Im going with the FatAssBurnOff Workout. I was wondering how often I should change routines? Im going to aim to do it 5x a week. So I was wondering should I change routines every week, every 2 weeks or longer?

Thanks heaps Zu! You rock! :):)

Hello Sophia,
There are so many routines to choose from that you could do a new one everyday for months :) I change it up all the time, and revisit older routines every once and a while just to compete with my pld scores. It’s really up to you.

Hello!

I just came across your stuff on you tube and visited the site… already love it! I have been looking for some new ways to spice up my routine.
My question was, in your HOT ABS WORKOUT that you recently posted, you used a sandbag. I was just wondering where you get one like that? And how heavy should it be if you are fairly fit, but have never used a sandbag before?

Thanks for this site, I’m looking forward to trying some of your stuff!

Carly

hi there
is it possible to have a small arms and shoulder ? i think the more i exercise, the bigger arm i have.:( i dont like it :(

Please help.

I do a lot of cardio. I switch it up a lot but between spin, running, and p90x. I am in shape but I really want the tone that you have. What am I doing wrong? Possibly eating too much? It’s not that I’m flabby or out of shape but I lack the definition. Should I target these areas? Shorter cardio sessions? How long is one of your workouts? I notive the times change..but generally? Also, whered you get that beautiful tan? :)

hey

i love this website ,, it’s amazing
‘m male, 25 years old

but,, Are these videos good for adult guys?
r they gd for shaping??
if yes
how many sets and rep should i do per day to get gd strength and results ??

thnx alot :)

hi suzana i wanna ask you,how many years that u’v been excersicing to get that nice body?sorry if i wrote some words wrong my english is not very good but i really hope u answer my question :)

Hi Zuzana and Freddy -

I really love your videos, so thank you for all of your time and effort making them! I’m writing to say that even though you do not want to take supplements in general, I believe very strongly that you need to take Vitamin D-3. Because you live in Canada, there is almost no way that you can get as much Vitamin D as you need by sunshine alone. Please see your doctor and have a blood test to determine your current levels. Chances are very good that your levels are low if you are not taking Vitamin D-3 supplements right now.

Good luck and be well,
Penny

Hi! you are so very inspiring.. you motivate me well and I struggle alot with motivation! You’re gorgeous on the outside in, and I thank God for making people like you to make a difference in people’s lives!

Are most of your workouts considered as calisthenics? And do you have sets of reps or do you use the timer to time your workouts and disregard the rep count? and finally, will doing your workouts as you recommend as as often as you recommend, get rid of my midsection excess, without extra cardio eg. running?

Love you!!

Hey Zuzana,
I love your workouts. PLease explain how the timer is set up.
That is , how long are the intervals .
Thanks.

you are my inspiration to eat healthier :D thanks for everything

Ahoj Zuzko, moc tě obdivuju v tom co děláš, prosím tě mohla by si poradit cvičení se kterým bych mohal začít. Kdysi jsem cvičila,ale teď kondici žádnou nemám. Hrozně jsem přibrala za tehle půl rok skoro 10kg ( nejspíš stresem, rozváděla jsem se, atd) hlavně na břichu. Byla bych strašně ráda, kdyby si mi nějak poradila a jelikož neumím moc dobře anglicky, něco si pro mě přečíst na tvých stránkách je docela problém :) Předem moc děkuju..Lucka

So, I have some questions, I’ll ask them here… hoping for answers… ;P
I wanna know when is too much?
For an average body, 29 years old, I am doing some oh yours routine for 3 days now and I think I kinda feel the effects already… I had 3 kids, never gained too much weight… Is it possible to get rid of that fat stuck in the lower back and inside inner thight???
I know few people had done everything and never lost them.

Can someone please type what was said in the video clip? many thanks

Hi Zuzana and Frederick,

The site is excellent and your fitness videos kept my attention for nearly two hours – that is a serious accomplishment!

I have quite a high metabolism and find it difficult to gain weight, although it mostly goes on my belly. I’m aware that there are lots of videos for abs so no major concerns there.

However, is there anything I can do to reduce weight loss on my thighs and butt?
I used to have a pretty pert, round butt at one point and want to get it back!

Do you or does anyone else have any suggestions of foods to eat that will help me gain weight on my thighs and butt?

Or are there any specific exercises that will stimulate the muscles in that area?

I’m really new to this stuff and am a bit lost so any guidance would be much appreciated!!!

Keep doing what you’re doing guys!!

thank you so much fot your intersting and i fell it from the first time exercises that has me going and because i strarted having breakfest i want to ask you for sample daily meal so i could learn the perfect servin sizes thank you alejandra

Hey im a 27 yr old woman i had 3 kids how can i get my breast firm without surgery

Where would I find a similar stop watch that beeps at time intervals like yours? Is it available online?

BTW – I love your workout videos, it’s refreshing to find new moves or twists on the basics. Keep up the great work!!

Hi, my name is Caitlin age 20(i’ve never done this before) and i came across your videos on youtube and i just wanted to let you know how inspiring you are. I’m 5’5” and weigh about 130, i work out at least 4 times a week and do an hour of cardio each time as well as weights training once to twice a week. over the past few years i’ve been able to drop down from 150 pounds to what i am now, but this last few pounds of fat just don’t want to go away. part of it is my body type but i’m really excited to try out your fitness routines and the diet plan!!! would you also recommend calorie counting?

I am so grateful that i stumbled upon your site! I am far from where i want to be but i feel so inspired. I am looking for advice for a beginner. I am overweight but not really new to excercise. Im 39 and have new struggles to face with my physique as i age.Thanks for what you do!Ill keep my eyes open for beginner advice!♥

Hi,
Zuzana I Just Had A Quick Question

When you drink you “Pre-Workout-Coffee” what kind of coffee is it? I usually eat just a small snack before working out, but I would like to try your coffee aproach. =)

Thanks!!
Love Sam!

Hi, i’v been working out and have lost lots of weight from my body including my boobs how do u do it to not lose urs or do u have any tips for gaining some?

hi Zuzana,

I am just a beginner & your workouts r awesome. But my legs start hurting really bad after I finish exercising,maybe because I am very fat. So please can u suggest me some workouts which will help me for a few weeks b4 I can do the complex workouts..

thnx
Pearl

Hi!

I would like to know if there is a period in the day that you get optimal results doing the workouts, or if it does not really matter?

Thank you.

Melanie

Zuzana and Freddy,

I LOVE THIS SITE!
I remember when I came across one of the workout videos on youtube. Absolutely great!

I am a beginner at working out now (I’ve not been exercising properly for about 3 months due to personal issues) and I want to know which workouts I should follow.

I did the Summer Fit Challenge before which was easy to follow because there was a whole week planned as to what exercises to do each day.
Do I just choose a workout every other day from your list of individual workouts now, or do you have categories with certain workouts?

Thank you so much! I think you’re fantastic!
Chao, Natali x

Ahoj, chtěl jsem se zeptat jestli tvy stranky neexistujou náhodou někde v češtině? protože s anglinou mam kapku problem…:-) a taky sem se chtěl optat jestli maš někde videa, který cvičení jsou dobrý na posilování pro chlapy… Diky za odpověď

Hi Zuzana!!!!!!!
I want to know what exercises are recommended to increase the calves :)
lots of love :)

where can i buy these videos by zuzana bodyrock

Hello there! A couple at work encouraged me to check out your site…WOW! You are such a breath of fresh air, authentic and really motivational! When you feel like you’re having a bad day remember that there are thousands of us gals cheering you on (even if you can’t really hear us!)

Keep us the EXCELLENT work! I’ll be starting your workouts as soon as my timer arrives by mail….YIPPEE!
Take care :)

Hi Zuzana,

My name is Steph, I was just wondering how many times per week you work out, and for how long per day? I don’t have a problem exercising but i’m not sure how long and how often i should be doing it. At the moment I do approx. 1.5 – 2 hours a day but i’m worried that i’m either not working hard enough or working too much to get the results i want (fat loss) do you have any suggestions? I’m currently about 20kgs overweight.

Hi Zuzana,

I love your website, I have been incorporating your exercises into my workouts daily. I have been looking at website for a long time now. I am a 40+ hour working mother of one and my husband works and goes to school so time is tight, I eat healthy and love all sorts of food. My problem is time, so I would love to get ideas for recipies that are clean eating and fast.

Maybe you can add a section to your food and diet where people can add recipies.

Otherwise thanks for all you do! Keep it going.

Leslie (Salt Lake City, Utah)

Hi ! Thank you for your advice and workout ideas, you’re a great motivation and inspiration for me. Could you present a workout dedicated to low abs ? It’s the main part of my abs that I have to work on.

Maggy

Well, from everything I’ve read, fat burns all over your body in layers, not in one specific, concentrated location. Doing ab exercises will strengthen your ab muscles, but it won’t necessarily burn all the fat off your stomach alone. You won’t be able to see your abs or lose the fat on your tummy until you’ve burned the fat from all over your body, in layers.

Melissa, I’d suggest continuing cardio and strength exercises. You want to get your body fat percentage fairly low I think. What Freddy and Zuzana have all laid out is amazing, so I’d just suggest doing their Bodyrock exercises. :)

thank you very informative!

We do a workout one day and an exercise challenge the next :)

I find that if I exercise, even for a short while, I feel better and my typical symptoms are not as intense.  I also find my diet influences the intensity of certain symptoms.  When I eat cleanly and don’t indulge in the chocolate/sugar that I seem to crave at that time, my symptoms are less intense as well.  As for exercise, I “protect” myself well and try to do my regular exercise for that day.  Now, I do have to admit I just found this site and have yet to attempt a workout (on vacation), but I have been doing hiit once a week with sprinting/jogging for a couple of months.  I did notice my legs felt more fatigued during that certain week so I just did a few less intervals.  So, I suppose I listened to my body and did what I could.  I agree with AAUDREY… just do what you can and don’t skip your workouts.

Hi my gf want to get her legs skinner can u please tell me what exercise should she do and how often? 

Ahoj, jestem Polką i troche rozumiem co napisałaś. Moge ci wytłumaczyć co mówiła na polski, ale nie znam czeskiego.
Też moge ci napisać to po angielsku, żebyś mogła przetłumaczyć google translatorem.

Napisz na e mail jeśli chcesz agnieszkanagrabia@gmail.com