I totally agree with you Zuzana. I don’t like weighing scale either. I’m more watching the mirror and my clothes. Like you said, muscles are heavier than fats. Actually, before Bodyrock, I have some jeans that I can’t fit but now I can. Thanks you and Freddy. A lot of women are focusing on the weighing scale but they often overlook the muscle weights. Let me tell you my experience, when I was 106 lbs, I look more chubby and heavier than now that my weight is 118-119 lbs. I also love to focus JUST on my daily and regular training and keep my new lifestyle (workout and eating habit). When some people ask me how much I weight, I just told me, ‘what you see is what you get’… Hehehehehehe!! :)

The scale is my enemy… It’s always disappointed me, and I know better now. Now I judge by what I see, what I measure, and how loose my pants are. A little over a week ago, I was feeling fantastic and thought I looked great. I stepped on the scale to see if there was a difference…. I was shocked that after working out every day with you guys for one month I weighed exactly the same!! I must have re-weighed myself five times, thinking my scale was broken. I felt really disappointed and I didn’t understand. I felt like something I was doing was wrong. Maybe my healthy eating wasn’t healthy enough. Thankfully, I had also measured my body fat at the beginning and had something else to compare to. I re-measured body fat and it decreased! This, along with the visual changes I was seeing, told me exactly what I already knew. My lifestyle changed, and my body is adapting as it should. My goal now involves improving this percentage even more, because this is only my first month. I like having a goal that doesn’t involve a scale.

So I think everything that Zuzana said is really important. We put wayyyy to much emphasis on the scale. That only tells you how much you weigh. It doesn’t tell you how lean you are, how much muscle you have, or how fit you are. I’m starting to realize that I shouldn’t even bother weighing myself. Like Maria said, “What you see is what you get!” Who cares about weight! There are better ways to measure your physical health, in my opinion.

As for this challenge, I did 56. I felt like I could have pushed stronger and taken less rest time… But I’m proud for keeping my form. That’s important too. :) I hope I’ll improve next time I try.

Ugh, can’t do any upper body workouts yet. I’m gonna do some lunges instead. Thanks for sharing your weight. I hate jumping on the scale, especially when I find that I gain when I workout so hard and do great with my diet…great reminder to look in the mirror, measure body fat and pay attention to how your clothes are fitting!

I´ve had same experience with my weight. Me and my twinsister were about 55kg on 165cm. Since the last year I gained weight up to 60kg. I was really frustrated and couldn´t believe it also by doing sports on daily basis.

I really focused on losing weight after that. The diet challenges here helped me a lot.
Now I don´t care about my weight anymore.
I can eat how much I want (my body wants) by adding the right foods like SuperFoods (veggies fruits, nuts, spraught & seeds) in my diet.

Like Zuzana said the “goodlooking” is a nice byeffect of our lifestyle.
I work out to be strong and healthy not to become skinny.
Isn´t it a wonderful gift that our bodys can bring us to “the place we want to be”. Of cause it´s nice to have flat abs and small tight butts but also to have the strength lifting us up on a pull up bar or “climb up a mountain”, like we do with that 100 and 100s rep wokouts!?

Thanks
Carol

Just wanted to say to you… THANKS! After one month of exercising 6 days a week I looked on my weight and there was just 1-2 kilos less thant before. I was so dissappointed, so frustrated… but then I measured my bodyfat and instead of 31% there was 27!!! Can you believe this? After one month!!! :-)

Hi Alice, yes, it’s better to forget the scale. You know what, one time I bought a top which is really smaller to me and my goal is to fit that clothes. I am now wearing it and a little bit lose, but mind you, I was heavier in weight back then than now that I’m seeing my muscles forming which I love. Thanks for bodyrock. :)

The mirror has been pretty accurate for me actually. i’ve been doing bodyrock for about 5 months now and i’ve been eating right (with a few slip ups) since the new year. my arms are tighter, my love handles are non existent, i have a small outline of a six pack (just a little bit more to go), my skin to clear, my hair looks healthy. i couldn’t even do 10 full push ups when i started and now i can do that 400 burpee monster in full push up all the way through. i honestly couldn’t be happier with myself right now. so i could care less what the scale has to say about me. thanks you zuzanna and freddy for everything! I owe you guys a million cups of coffee as soon as i get out of college and into a job. :)

Wow! You’ve gained 3 kilos of rock solid muscle Zuzana – that’s incredible! :-)

The scale is arbitrary and our society is way to fixated on it. I love that you focus on what really counts, building strength, agility, endurance, balance, power and focus, while maintaining a positive focus and clean diet….winning recipe! …and you’re living proof.

Nice work! :-)

I am the same. I don’t weight myself and I don’t care about my weight! It is all about your silhouette and how you feel you are so right.
Besides, a sportive girl/guy who may have some curves must feel much better inside than a skinny person who does not even care about her/his health…

Your right Zuzana, I’m at a plateau with my weight so now I just go by the mirror and by the way my clothes fit. I could measure my body fat percentage but, it’s just as easy to get obsessed about that as well. I tend to carry more fat on my hips, butt, and thighs so it’s a constant struggle, not to mention cellulite. More importantly now tho is how I love how strong I feel now and the sillouette in the mirror these days ain’t bad. I’m so greatful for discovering Bodyrock :)

I don’t step on the scale either…I rather go by how my clothing fits me and how do I look. I even forbid myself to keep staring at the mirror all the time because it’ll become an obsession. I’m slowly learning to see how I perform in my workouts and that matters more than how do I look etc etc.

Love this talk, I think it is really important to tell people (women especially) that gaining weight doesn’t necessarily mean getting fatter. I also gained weight since starting bodyrock, and it was really quick, cause I had no muscle mass at all :D I have 59-60kg today (164cm tall) and I still have a fat to loose, but I can fit into smaller clothes than those I was wearing last summer. First I freaked out, like: OMG I am exercising and dieting and I still GAIN WEIGHT!!! Than one morning I had to throw away one of my t-shirts because the sleeves were too tight! Muscle gain that is, my arms are not toothpicks anymore :)
I do not care about the numbers :) the only numbers that interests me right now are number of my reps during the workout :D

Here here! Well put Nina!
…and I hope you’re feeling better too! :)

A little, yes :D but probably not well enough to workout :( will give it one more day…

42 Dive Bombers in 10 min + 12 min skippy rope. :)

Adda girl Nina! Today I pledge to pay more attention to my # of reps as oppsed to the # on the scale. Luv that comment girl…thanks for that. Today I will attempt the 400 rep workout while waiting for Zuzanna’s post for today…..I have to admit I’m totally freaked out too!!

Okay, so this ten minute” Dive Bomber” challenge I treated today as my warmup prior to going for my run. I have to admit I’m a little intimidated by this exercise as I mentioned in one of my posts a couple days ago and had a wee giggle to myself when I read the title of the challenge. I felt as though this challenge spoke to my specifically…in 10minutes I did 12 regular (I was going slow and focusing on proper form), but struggled…alot! so from there I had to do the beginner modified version and completed a total of 57 dive bomber pushups…my shoulders are on fiya!

P.S. your photo for this challenge….soooooo cute!!

I did 39 Dive Bombers with correct form!! My upper body was dead at the end!! :) As for the fat % and that stuff… it`s not really imp for me but like Zuzana said, it`s can be very practice in some situation.

Have a good day BodyRocker!! :)

Ok dive bomber push up is really challenging. I could only do 10 in proper form and the rest I did in modified version….total I did 54.

Thank you for this video! I make your workouts for 6 weeks now. After 4 weeks I stepped on the scale – just to push myself a little bit. I thought there must be a great change on the scale – I just felt some physical change. So I made the mistake and stepped on this f******scale. I gained weight!! I was soooo down. So frustrated. I even hated myself for beeing unsuccessful!!! After a day or two I realised that after all I still felt stronger, I could feel the muscles in my arms, my abs are stronger (under this little ugly belly), everything changed. I can see it even when I sit on a chair or by walking that I am straighter. My back doesn’t hurt anymore cause it is stronger.
So I decided to ignore this silly scale. I look in the mirror. I try to see the little changes. Sometimes it is hard but somedays I see something. Yesterday I managed to do 3 pushups in a row… that made me very proud (after 2 1/2 hours of spinning)!! So today I will do your workout from yesterday. I am really looking forward to it!!!
Have a nice evening!
Doris

An odd question: Have you guys been to Tuvalu? If not you should go and pay homage to your .tv. Their government sounds smart – just like you guys. :-D

The domain is currently operated by dotTV, a VeriSign company; the Tuvalu government owns twenty percent of the company. In 2000, Tuvalu negotiated a contract leasing its Internet domain name “.tv” for $50 million in royalties over a 12-year period.[1] The Tuvalu government receives a quarterly payment of US$1 million for use of the top-level domain.

cool…

Dive Bombers & One Leg Squats are the two hardest exercises for me. I noticed they were placed back-to-back over the past 2 days. I should be able to see staight in a few minutes:)
56 Dive Bombers today!!!!

Hi Mandy – it’s completely your call :)

Thanks for your reaction, I am always so happy knowing that people really read and like what I have to say :) Don’t be scared of the 400 rep workout! :) I only did half of it :D and my wrists gave up :D

Anyone have a similar experience with their wrists?

We never stop updating :)

In a future video :)

well said!

73 dive bombers accomplished in 10min. I’m shakking thanks Zuz & Fredddy :)!!!!

You hit the nail on the head with this one! When I found out I was gluten intolerant (last Feb.) I started paying attention to my diet in more detail. The scale hasn’t moved, but I’ve lost inches off my waist and hips and a jeans size or 2 thanks to that and Zuzana’s workouts! 36 Dive Bombers, I switched to knees after 13. Man, do I have work to do. Ow.

You hit the nail on the head with this one! When I found out I was gluten intolerant (last Feb.) I started paying attention to my diet in more detail. The scale hasn’t moved, but I’ve lost inches off my waist and hips and a jeans size or 2 thanks to that and Zuzana’s workouts! 36 Dive Bombers, I switched to knees after 13. Man, do I have work to do. Ow.

Hey Tamara, that is so frustrating these vague charts that they use at the doctors offices. I also weigh 130lbs and I’m 5′ 3&1/2″ . I do have a wide frame (muscular type build) I guess… But, I also share t-shirts with my 12 year old daughter (she’s 5’2″ & we has same style/taste) as well. These ideal body weight mesurements go out the window when we have more muscle and different body types.

:)

I’ll try that thanks!

Try increasing your protein intake ;)

Hi Zuzanna and Freddy

i have a question. i try to lose weight and i do your workout since june last year. i see the results mostly on my arms and chest. my biggest problem areas are my thighs and butt. i have really muscular thighs. they look really big . and i hate them . i do your workouts and i watch what i eat but they look so htick. what should i do?if you could help me i would be soooo happy=)

lots of love from germany

67 dive bombers,OUCH arms so tired! LOVE IT!

Hi Zuzana,
I’m glad you addressed this topic because many people don’t seem to realize that dropping weight and looking better mustn’t necessarily go together. I just wanted to comment on the scale you bought – I think I’ve got a similar one (or maybe even the same), but the body fat measuring doesn’t seem to work very realistically. I don’t think it even can, based on the principle that’s used to measure it. It would need much stricter conditions to do it accurately. So I’m just wondering what you’re going to say once you figure it out, if it’s just me or if it really is a feature that just makes the description look good. Once you figure out how to do it, I’d be glad if you shared your number so that I could compare. Thanks again for this post, really enjoyed it!
Tereza from Prague

My wrists used to hurt in the beginning. They eventually stopped after a month or so. I’ve seen the Perfect Pushup grips and they say if you have wrist problems they will help with that. I wouldn’t use them with burpees tho. Hope this helps :)

You might not have enough strength to do the actual form yet. Switch to the modified version and see if it still does that or not.

You’ve got awesome upper body strength, Deb! Pound for pound!

Happy Birthday Marie from Zuzi and I

65 reps and my arms and shoulders are swole! I had to stop and shake Brutus off my arms a few times so he ate up my reps like a monkey on my back. I love the upper body pump this gave me Zuzana!

I did a warm up run that felt better than usual (more run than jog) for 45 minutes. I was not sure how my recovering shoulder would hold up to dive bombers. I got through 36 very carefully in 5 minutes before I had to lay off. I had trouble getting really close to the ground and sweeping through smoothly. I continued the 10 minute challenge with 20 push ups to inverted V ups on the exercise ball, then 10 side plank push ups each side, and still had 1 minute left so did 20 more inverted V ups on the ball (no push ups this time). I am really excited I got through this many; I am seeing improvement in the recovery this week. Maybe another month to go….patience!

I did a warm up run that felt better than usual (more run than jog) for 45 minutes. I was not sure how my recovering shoulder would hold up to dive bombers. I got through 36 very carefully in 5 minutes before I had to lay off. I had trouble getting really close to the ground and sweeping through smoothly. I continued the 10 minute challenge with 20 push ups to inverted V ups on the exercise ball, then 10 side plank push ups each side, and still had 1 minute left so did 20 more inverted V ups on the ball (no push ups this time). I am really excited I got through this many; I am seeing improvement in the recovery this week. Maybe another month to go….patience!

Have a wonderful birthday & many divebomber wishes to you!

Btw Zuzana, are you going to do your older workout sometime soon (like the ones from early 2010 or older)? There are some older workouts that look pretty intense but they don’t have the tutorial how to do it in proper form. I think it’s nice to have and it’ll be good too since a lot of them mostly bodyweight. Hope you consider this option :)

You too!

You too!

Dang girl, your the bomb! Love your blog by the way :)

Dang girl, your the bomb! Love your blog by the way :)

Ok my arms felt that 56 dive bombs in 10 mins. I will be retrying this one many times to see if I can beat my own score.

It hurts my heart to read this.. I struggled with anorexia and bulimia for years, it is a hell I never want to go back to. I still struggle with broken mirror syndrome but I try to tell myself that it is the eating disorder that is telling me that I am not good enough. My advice is finding a good counselor that specializes in eating disorders and most importantly love her, lectures and jabbing comments do no good, usually it makes it worse. Be there ready to listen if she wants to talk and let her do the talking. It is a long road, don’t give up on her she needs all the support she can get to help her through it.

Whoa, that’s incredible!

Try signing in with facebook :)

:)

Very sweet :)

Thank you for your kind words and for sharing your experience :)

Let go of it and focus instead on keeping track of your reps and sets and beating your personal best scores :) You can do it!

Happy Birthday, Marie MajorFit!!!! :)

What 102???? Wow!!! :)

Thanks for the very unexpected laugh at the “explosive diarrhea” bit. Freddy had a good laugh too.

I did 78 reps of Dive Bomber in proper form in 10 minutes. I love it.
I also did Flavia’s challenge as follows:
Gymboss: 15 10/30 (10 mins)
1. Swimming – 28, 25, 26 (Flavia: 20, 20, 15)
2. Side Bend – 23, 25, 24 (Flavia: 13, 13, 11) – Flavia, I don’t know what kind of side bend but I did standing with 10 lbs dumb bell each hand and bend my upper body without bending my knees, alternate side, is that how it should be???
3. Bicycle – 41, 42, 42 (Flavia: 34, 28, 30)
4. Skipping Low Jack = 33, 42, 41 (Flavia: 32, 33, 30)
5. High Knees on Pull up Bar = 15, 13, 15 (used dip station) (Flavia: 9, 10, 10)

Hi Flavia, looks like I beat your score… hahaha!! :) Thanks for that. :)

87!!! oh mama! that’s really good ! keep rocking ! :)

Amazing progress – congrats!

Really loved your comment!! You are completely right!! :)

you alll girls rocked!!

crazyyyy!! =D

I totally want your six pack avatar!

I used Gravatar :)

My hubby was eating a baby food when he wanted to gain weight, you know that one in a powder form that you mix with water (or milk? I dont remember). It worked for him..

My hubby was eating a baby food when he wanted to gain weight, you know that one in a powder form that you mix with water (or milk? I dont remember). It worked for him..

You too Flavia! :D You are great!

Hi Barbie, You can look up avatars for Diqus at your favorite search engine. This should give you many options.

–Chris

& I thought I did a lot at 73!

thank you =DDD!

thank you =D my arms are so sore today ahha! but i like it!

thank you =D my arms are so sore today ahha! but i like it!

I did 65 beginner dive bombers but only for 9 minutes as I did not have the strength anymore but I felt greatly exhausted afterwards, yessss :)

One day behind, was sick on Monday so i took a day off! I’ll make it up this week and add on one more day during a rest day.

I accomplished 73 dive bombers, but i went straight back to down dog after 10 (instead of dipping back through). I broke my wrist snowboarding a couple years ago and its never been the same.

After that I hit my personal best at jumprope, I accomplished 1022 freestyle rope skips in a row without tripping! Im doing a personal challenge during february to do 1000 rope skips every day on top of the workouts. Today was my first time getting through all of them with no trips! It took 7 mins 28 seconds.

Thanks for your inspiration Zuzana & Freddy! As a coach myself its wonderful to have someone telling me what to do for a change! :)

Some professions though guage fitness by the Height / Weight BMI scale. I had a problem getting into my job as I played semi pro Rugby and did a lot of weight training. I wasnt fat but I did weight a good 17st. This was mostly muscle but because I weighed 17st and was 6ft tall I was classed as Obese… The BMI scale is flawed and doesn’t account for the fact that muscle weighs more than fat.

Ohhh yeah! :) So happy!!! I completed 81 reps in 10 minutes! I was only hoping to beat Zuz’s score (hihihi…), but I am actually stronger than I thought! Way to go to me!!! :D Plus 20 minutes of high intensity skipping!
Let’s just say that this morning my shoulders would prefer me doing to sumo challenge to kill the legs and leave them alone!!! :P

Ohhh yeah! :) So happy!!! I completed 81 reps in 10 minutes! I was only hoping to beat Zuz’s score (hihihi…), but I am actually stronger than I thought! Way to go to me!!! :D Plus 20 minutes of high intensity skipping!
Let’s just say that this morning my shoulders would prefer me doing to sumo challenge to kill the legs and leave them alone!!! :P

Hi Manda, I have the same problem fitting into jeans as well. With the muscular legs and butt I find that jeans with stretch in them are the only ones I can wear. I only buy Silver brand jeans and they are the only ones that flatter the athletic build that I have. I also try to buy the low/very low waist type jeans too ( below belly button & sit right on the hips) to prevent the waist gap that you find with most higher waisted jeans.

I totally agree with you about not getting hung up on what the scale says. I never weigh myself–I don’t own a scale, so the only time I know my weight is when I get my yearly check-up done at the doctor’s office. From those I know I’m around the 125-127 lbs. mark–it fluctuates slightly, but never more than a couple of pounds from year to year. I’m 5′ 5″ and pretty petite-framed, and most people put me at around 100 lbs., so I’m a lot heavier than most people would assume. I have a lot of lean muscle, so I know that’s why. But I am happy with my body–I look good, I feel strong–so why should I get hung up on some stupid number on a scale? I think that’s really important to remember–I was always skinny as a kid, but when I first started working out regularly as a teenager, I actually put on weight from muscle. I could have been one of those girls who freaked out about it, but I never did because I usually only had a vague idea of what my weight probably was, and didn’t care as long as I was tight and toned. Our society places way too much emphasis on what that scale says.

This one’s got to be a point for the boys! It’s much more upper body so it’s normal if the boys win. I did 116. I do them slightly differently to Zuz, though, with a continuous circular movement rather than the to and fro movement she does. We also called them cat licks back in my day in judo training!

Adda girl….lol, made me giggle

So can we refer to this article from your site http://www.bodyrock.tv/2009/02/13/how-to-measure-and-calculate-your-body-fat-percentage/ until you post the video for caliper body fat measuring? That’s basically how we should do it? :)

I combined this challenge with another one, tik tok exercise challenge. My arms were shaking and I was dripping sweat after first 20 reps. I pushed through 10 mins with 58 dive bombers. 40 with proper form and another 18 with modification. I love upper body exercise!! Thank you guys :)

Mar 8, I completed 70 reps in 10mins.

Did this one on Saturday, 59 reps. But my form sucks I guess.

think as your body a temple. Every time you are going to eat, think as if your bring an offering to your temple. The best like gold, silver silk, jewels -clean whole. Don’t restrict this temple to less then it deserves. This temple offers you good, pleasant and wonderful things – a heart for life, love…., a mind to think and dream, lungs to breath, limbs to work. Mouth to speak, encourage. The list of things this temple offers you! Don’t restrict it! Bless it with the best! Every time you are getting a panic attack repeat this. Remember your worth. It’s not in a size or number but how you honor your spirit by having a healthy fit body. follow BodyRock.TV Diet and continue with the workouts . Lots of love coming from the East Coast-If you need encouragement -someone to help put your heart back in your chest send me message on FB :) You have a group who cares for you here! Take advantage of us:)

65 dive bombers on knees

In the lack of my equipment and time, I chose to do this exercise yesterday morning instead of the new one. I haven’t really done dive bombers for a while, so I was a bit worried about whether I’d beat my February PB (first 10 + another scattered 5 regulars and 55 from the knees), but I did. I still cannot believe and so LOVE the fact that I almost always improve my old scores.

I was most surprised that I never fell on my face this time (which was probably strongly influenced by the fact that I had to do the exercise on my friend’s hard wooden floor with the only cushion of a towel). I probably could have done even better if I didn’t have to rearrange the shifting-sliding towel every once in a while, but the fact is that I still did 20 consecutive regular dive bombers followed by 10 that I started from the correct starting position and reversed from the knees, before settling on the beginner version. Total number was 76.5.

I haven’t skipped for days but I do a lot of walking with my heavy-ish bag (also saving on the expensive bus and tram tickets). Why not, the weather’s BEAUTIFUL!

Just did this one, did 65. About 10 to 15 regular ones, the rest modified. I could’ve perhaps done more, but Brutus kept bothering me and i lost probably about 2 or 3 minutes where i just kept thinking I don’t think i can do this, i quit, i’m too weak. But I still did it! Have to keep reminding myself that I am getting stronger. Thanks for a great workout =)

YEAH: 68 reps, all proper form :D
In February I could only make like 15 max. 20 regular Dive Bombers. Amazing!
Thanks to you, Z & F!
Much love, Maria

Hey! I never see how to use the thing to mesure body fat or skin?

:S

Pulled a leg muscle yesterday, so couldn’t do any of the current workouts. I decided to give this one a try again. I last did it in Feb. with a score of 74 dive bombers.  Today’s score: 90 (unmodified)! Beating personal bests is awesome! I feel so strong. :)

I am concentrating on dive bombers today. I don’t want to leave out my legs so I will jump 1 minute and dive bomber 1 min, alternating.

This week’s Good Feeling workout made me sore in all the right places. Well done, Jesse and Sean. Coming back to an older workout gives me my Z fix.

67.5 beginner dive bombers in 10 minutes. I find the full dive bomber particularly hard to do, and the easier one still had my arms wobbling by the end. Thanks for another great workout!