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I can attest to this really working. I did the 5 week challenge (in conjunction with the other diet challenges) the beginning of this year and lost 4 lbs, but TONS of inches. I wasn’t trying to lose weight though, just bodyfat and it worked. I’m now 10 weeks pregnant with #4 and there is still a 6pack with a baby bump :)

Just set a goal, prepare and plan and don’t let Brutus sneak in and ruin it. Summer’s almost here and I need someone to have the body I wanted this summer… who’s it gonna be?! ;)

Hi Zuzana,

I will again try to do this challenge…but I love having oatmeal at breakfast and hate working out before eating breakfast. :-)

Seems sort of hard to work that out, but I trust you and do want to loss some stubborn belly fat. So I guess for a while I will eat something else for breakfast…:-(

I hope Freddy is doing better.

Take care,
–Chris

i did the beach body workout today, so im posting my scores here as well
absolutely brutal as always.
#1) side lunge knee tuck (l) jan 14,14,16,14 ————> today 20,19,21,18
” (r) jan 13,14,15,14————->18,18,19,18
happy monkey jan 4,5,5,6——————–>6.5,6.5,6,7

#2)commandos and mt sprints -jan- 7,7,6—————8,7,8

#3)jump lunges -jan-23,20,20,24,18,21————->26,22,23,25,(asthma attack)24,18
diamond runners- jan 6,5,5,5,4,5——————>7,5,6,5,,6,6

so i was in the very last round, on the #3 exercises. and my dad came down and started telling me i wasnt going fast enough. i dont like when ppl watch me work out and he can pretty much make me cry by talking to me- and i get rly easily agitated when im working out. i was in the middle of jump lunges and i started feeling like i was really going to throw up. i had to stop my timer and breathe, but i couldnt breathe- my lungs were closing up. I rly couldnt breathe, i had such little space- maybe an asthma attack. but it wasnt getting better and i was gasping for air. i had to run upstairs and outside and lay down even to get my breath back and my lungs back open. it was rly scary, but after i calmed down, i finished the last 2 minutes of the workout outside in the 15 degree fahrenheit weather, but it was actually rly nice and i didnt feel cold at all. just wanted to share this, its never happened to me before and i dont have asthma, at least i didnt think. maybe it was stress induced

haha! “I need someone to have the body I wanted this summer…” lol Me too! I am 4 months pregnant too and still following these workouts lightly, still in great shape, with a beautiful bump~ love Z’s diet advice :)

Wow. Sounds like you were pushing hard enough. One thing about exercise is only you can dictate how hard to go. If you felt you were really extending yourself, then you were. Period. I am sure you father wants to see you reach your fullest potential, but at the end of these exercise I am beat and the last thing in the world I would need is an authority figure telling me I am not pushing hard enough. It sounds like you may have some issues with your Dad trying to tell you you are not good enough. Perhaps you can gently tell him you are doing what you feel to be your best, and that if he is not in agreement he should have the courtesty to let you exercise uninterrupted. This is something you are doing for yourself, not anybody else. You can do it any way you see fit. These exercises are hard enough without somebody passing judgment on your efforts. Perhaps he would like to demonstrate how it should be done while you criticize him from the sidelines?

Sorry if this sounds harsh. I have lived with judging people who dish out verbal abuse and I can really appreciate and sympathize what you are going through. Hang in there!

Ok…I am on this. I have a 5 lb goal for myself, so I am ready for a new approach. Perfect timing!

I did the 5 week diet challenge before with you guys, and it really works. I was slacking during christmas and then I never got back 100%. But this part (Earning carbs) is the one thing that I sticked to. And since I started working out mornings, I can have my oatmeal without a regret :D
I wanna lose fat AND gain a little muscle :D but I guess I will focus more on weightloss until summer :)

I have been following this challenge since you introduced it, and eventho it takes a while to get used to, It stuck to my routine. I eat my yummy celery, grapes, flaxseed yoghurt in the morning (fruit & veggies), and only eat grains like pasta, rice or potatoes for diner, which is 1-2 hours after my workout. When I feel weak or very tired after my shift, I eat a whole grain sandwhich or a homemade bar, to get my strenght up. I have noticed an apple or a salad doesn’t cut it, but I always make sure it has a veggie on it, like lettuce, cucumber or a tomato.

What struck me though was that, when I eat whole grain bread in the morning, I get a bloated feeling and an upset stomache. This must be due to the eating routine I have now, or my body isn’t used to bread in the mornings anymore.

Ugh. I love bread.. So this one is gonna be difficult for me.. ><; I should really start sticking to these diet challenges. Tomorrow is day 1 NO SUGAR! I had my sweets today but now its time to start sticking to these awesome diet challenges!

I also did a mini-challenge for myself: 250 reps/ 100 knee raises, 20 sandbag swings on each arm, 60 side lunges and 5 sets of 10 pushups each, all different. I'm still sweaty. :) feel great!

This diet challenge works. I actually rarely have bread and pasta at all and I don’t get that bloated look or feeling anymore. I do add oats or brown rice once daily in one of my 6 meals (preferably after my AM workout). The rest of my meals consist of mostly veggies and a fruit or two spread out with a protein. It was hard at first to cut out, but I have to say that I don’t miss it anymore less crave it.

Does anyone have any tips on doing this challenge as a Vegetarian ( No meat, dairy, whey protein, eggs or fish). Is it even possible? I really want to lose fat, but I rely on my whole grains (especially Quinoa) for protein mixed with beans… so I dunno?
I would love some advice!!!

Zuzana, as you mention, the whole low-carb thing is usually followed when trying to lose weight – how come you do it yourself, when you don’t seem to have any fat left on your body?

I know how you feel, but here’s what I did while I did it because I had to do morning workouts too. I just had some eggs or yogurt and fruit/veggies about 10-45 mins before I started to workout(depending on what I ate), then I wouldn’t die in my workout (small meal though). Did my workout and cooldown. Then had my real breakfast…oatmeal or whatever. If you can’t add an extra time in your morning for that, you can always use a protein shake as your pre-workout meal. Then you only need about 10 mins before you can workout. I hope that’s helpful to at least get you thinking!

Good luck and you can do it… no problem!

LOL! I’ll do my best for you! :)

Ok, I have to admit, I definately have the most “resistance” to this challenge and have been both eager for it and dreading it since these mini-challenges have begun. I’m not a really big bread eater to begin with but usually inlcude a whole grain in most of my meals. I believe you though – and no from past training that carb control is key and the effects can indeed be “magical’…. So i ACCEPT THIS CHALLENGE starting right this instant! And I’ll be sure to report in on the changes…

As always – thanks for providing such sound guidance and amazing inspiration!

Not sure where you’re from… but in the US there is a book “Becoming Vegan” by Brenda Davis adn Vesanto Melina that has a section about the Vegan Athlete. Just do some research on the internet and I’d bet you’d find loads of information. There are lots of vegan versions of protein powders (like hemp) and you’d be using tofu and soaked nuts and seeds instead of meat/dairy. I know you’re not the only one out there! It’s totally possible!!!

My other advise would be for you, especially since you said you wanted to lose fat, to measure your portions. One of their earlier challenges talked about the “how to” of measuring portions. Make sure you’re taking a vitamin supplement and drink lots of water!

After a few days the bread cravings will go away. Just really be prepared. Have your fridge stocked with fruits and veggies you can grab, if you are the cook in your house prepare more than you need so you have leftovers for snacks. And when you shop… DO NOT go down the bread isle or the cookie/cracker isles. Set yourself up for success NOT failure. You can do it!

Thanks. I appreciate it. :)

I thought of you after my workout today and realized I forgot to say congratulations on your pregnancy! That’s super exciting!
It’s also exciting to hear about your success with the 5 week challenge. I was still more of an observer/casual participant when that first went up, but I’m ready to give it my all. A six pack and a baby bump?! That’s crazy and so so awesome!
Continued good health to you! :)

I thought of you after my workout today and realized I forgot to say congratulations on your pregnancy! That’s super exciting!
It’s also exciting to hear about your success with the 5 week challenge. I was still more of an observer/casual participant when that first went up, but I’m ready to give it my all. A six pack and a baby bump?! That’s crazy and so so awesome!
Continued good health to you! :)

Congrats to you! May the rest of your pregnancy and birth be amazing :)

You’re so sweet to write back again! Thanks–It is super exciting…I never thought I’d be the mother of 4…but here I go!

I hear you about the casual participant. Really, all it is is a decision that “enough’s enough”! The first few days are rough, only because it’s new and different. But stick with it and you will be so pleased with your results. Just do it and don’t look back! I’m rooting for you! After all, you are my summer body!!!!!!!!!!!!!!

Thank you for the advice, you rock!

I have been doing lots of research, and it has been helping. I should look into that book though! But you are right, I need to measure my portions!! I think that is the key for me! I drink tons of water :-)
I will try to stick to the carbs after workouts too!

I’m in this challenge too!! I’ve been eating only unprocessed whole grain about 2 weeks and can see a huge different. I don’t have bloating stomach anymore :) I love rolled oats,steel cut oats, bulgur,brown rice and quinoa. At first it was hard especially by dinner time.So, I try to load up more fruit, veggies and good fat on my plate. My new fav. now is coconut milk and coconut flakes :)
I’m looking forward to your artical about gaining muscles as well.But for now…fat loss first :)

Hi ashtromanius,

I think tomorrow I will try doing a Tabata protocol before eating as that will be with warm up and cool down about 10 minutes.

Thanks for the support,
–Chris

Welcome back Freddy!
I want to share with you one of my decision concerning my diet. I do your workout 6 days a week and Sunday is my day of rest. And I decided that Sunday will also be a day during which I will only eat vegetarian meals – no meat! I see it as a way of cleansing a bit my body even if I eat healthy foods everyday. It could be a suggestion for our diet challenge too ;)

I totally agree with your comment, well said! ”Healthy living” stops being healthy the moment you’re stressing about it too much and when it comes to depriving yourself instead of enjoying it.

Zuzana meant that you have to earn carb… meaning do your bodyrocking first and wait from 1-2 hours before you eat any carb and of course, with limited amount, not much. Hope this helps. :)

Hi. The 5 week challenge was given last year sometime, but has recently come up again as one of her challenges. Check out the “rock your diet” tab and it has to do with eating no carbs until after your workout. Good luck! :)

is it ok to eat some extra fruit sometimes?

Hi zuzanna =) i love the challenges you have and the diet plan. its amazing and easy to keep up with. i had a question. How many fruits should i be eating in a day? is stevia better to use than splenda if im using it in coffee everyday? can i eat quinoa everyday?

Hi zuzanna =) i love the challenges you have and the diet plan. its amazing and easy to keep up with. i had a question. How many fruits should i be eating in a day? is stevia better to use than splenda if im using it in coffee everyday? can i eat quinoa everyday?

There are half truths in life. I have no problem with “processed white carbs”. Only if I ferment the processed white carbs it will suite me fine. The process of fermentation actually have create “friendly/beneficial bacteria” which will support weight loss. I don’t do well with whole grains. Whole grains are high in fiber and protein, however if you want to get the most nutrient value/absorption one must chew well. I know you can ferment brown rice to “predigest” the grain. It will break down the fiber/protein. Scientist believe in your gut there’s friendly and bad bacteria. The more friendly bacteria the better your health which result in healthy weight. Fat people eat foods that feed the bad bacteria. This is why people get fat. Also fruits and vegetables feed the friendly bacteria which helps with weight loss. http://articles.latimes.com/2010/jun/21/health/la-he-in-the-works-20100621

This diet challenge is going to be really REALLY hard for me…..but I am going to do it! Starting today for at least 7 days start!

Believe me that there’s just NO reason to go vegan/vegetarian & it can easily harm your growing.
Im almost 16 now & I was underweight & under malnutrition after 4 months of being vegan.
I can tell you that it’s a HUGE mistake a lot of people doing. I was so limiting myself that I was almost anorectic. I didn’t ate any cooked food, in any form, it was like: fruit, vegetable, fruit, vegetable… my diet was HORRIBLE !!! noe Im working myself back to normal, balanced eating habits as Im following Zuzana’s Diet Challenges consistently.
I highly reccomend you to leave this bullsh*t (sorry, I know it’s hard to understand first of how it sounds, but believe me – everything they [=those vegans] tell you is just LIE & those diets BARELY can fitting a normal BodyRocker lifestyle !!!)
To be honest, I just don’t get why people keep doing that & hurting themselves. please quit it, even if it would be done only for me !

Very little content of protein. U can take a look on protein content charts, Just Google ‘em! :)

Welcome to the family :)

U mean *WholeWheat* :)

Start with any of the workouts. Just look at the “archive” section and you’ll find lots. Good luck!

Jessybee… The only way to do it is to make sure you are getting enough protein to build muscle and you are constantly feeding it. F&Z’s challenges of eating frequently and high protein and good complex carbs etc. along with SMALL portions will really help. Push yourself in these workouts (and if you do anything else)… add 5 more lbs in your sandbag or whatever. You must build muscle to burn that fat. You may not “lose” 4 lbs on the scale but you will look better. If you can, get someone to take your circumference measurements and body fat %… then in 2 weeks see where you are at following their plan. Hope that helps…and hope you check back for this reply! :)

Are cooked beans considered part of these carbs?