Exotic Spicy and...

Well said!!!You're one of my favorite trainers!!!Keep inspiring!!

I agree with you 100% about genetics. Nobody can expect to necessarily look like someone else even if they have the exact same diet and exercise routine. Our bodies are simply shaped different. Take a look at Oxygen fitness models. They are all in amazing shape, but their bodies look different. However, I believe that anyone who follows a great diet and exercise routine can look like a really fit version of themselves and blaming "bad genetics" is a huge excuse to minimize our accountability :)

Thank you again, Z. You always give us such good reminders, suggestions and advice. This older lady up the road from me - 81 - has arthritis but has never drank or smoked. She is STILL so agile and mobile. Clear-eyed and smart. She credits to living healthy and not being negative. You are well on the way to being like her. :)

but you likely won't have arthritis! :D

Multiply by 12?? That seems like a lot of calories!!

Unless it is a medical condition such as a thyroid condition ... You can eat as well as you want, but you won't lose weight. I went through that where I was literally living off of veggies and meat and it wasn't until I started a diet that supported my thyroid and began thyroid replacement hormones that I started to lose weight.

thanks for explaining this so simply!

I have ulcerative colitis and am on the specific carbohydrate diet SCD for short to help with my intestinal disorder. I find it hard to stay energized during the workouts since the diet cuts out things made from flour, grains, wheat, barley etc. where else can I find carbs to keep my energy going?

Beautiful is little to say u!!! I wish to choke me with your beauty!!!

My fitness pal is also another great tool to use to track what you consume and how much you should be.

This is perfect. Now we got our exercise/workout next is we have to master our eating habits... Thank you, Z...

Love you Zuzana!!! Tell me, do you believe in not eating 2-3 hours before going to bed? What do you do when you already had your dinner at 6pm or 7pm and then you're up until 10pm. And in the time you get really hungry. I mean starving because your dinner was a portion suze chicken breast and veggies. What is your advice on late night eating or snacking??

Hi Zuzka, The video is great:) I have some questions (wanted to post again just in case) #1. What do the numbers 12 and 14 represent? Or are they arbitrary? #2. Is the 1c."chopped salad" all of the fruit/avocado/nuts/other toppings you would include in a leafy salad? #3. How often do you re-measure your caloric intake? Or do you figure it out once, keep with it til you reach ideal weight....OR do you have to re-measure after every 5lbs you lose or something? You is kind, you is smart, you is important! :)

I really love you Zuzka, but actually that is not true that people don't have genetic issues. While it does not make it impossible to lose weight, it does make it much harder. It is in fact very disheartening to be exercising for weeks, and eating well and still not be losing weight at a respectable clip. I have a disease called PCOS, Polycystic ovarian syndrome. This disease slows down your metabolism and makes your body glucose intolerant. I have tried every diet out there, paleo, clean eating, south beach diet, you name it I've tried it, even phentermine when I got desperate. I exercise 5 to 6 times a week, and I keep my calories between 1200 and 1500 a day for a person who is 5'2 (currently 148 lbs). I do Zumba usually 3 to 5 times a week, and weight training or YOUR workouts 3 times a week. I AM losing weight, but it is very slow. I am currently following weight watchers, because I feel that is the most healthy, non mind screwing diet that I have done. I just wanted to put that out there, because until you have experiened it, to other people it's not real. I don't eat junk processed food except for ONE time a week during my cheat meal. The rest of the week it is clean eating style with nuts, fruits and veggies, lean meats. I buy mostly organic, and grassfed meat. I don't believe it gets any healthier than that.

Great post yet again, Lady Z! Portion size is definitely something I will have to work on for sure! Still, I've lost 20lbs rawkin' my ZWOW's and incorporating more protein into my diet via protein supplements. The muscle mass I've gain is OUTRAGEOUS as my husband and friends have noticed BIG TIME! Thanks for such an effective approach to getting fit, lean and healthy! With Ivory Soul, May Palmer, WWW.MAYPALMER.COM

What about carbs (breads, pastas, etc)? Do you eat them? If so in what portions?

What about dry fruit? My diet consists of a lot of fruits, veggies, proteins, potatoes, rice, branflakes and oats. I try to avoid bread. But sometimes it's just not enough fiber to keep digestive health so I have dry apricots, pears, prunes and figs. What serving size should they be? Coz they are very addictive

Glad to hear you choose full fat dairy over low fat. All my friends think I'm crazy. :)

Thanks for all of your advice it really helps! You are so awesome and you inspire me to be a better person. I will follow your directions and do your exercises because I believe in you and what you represent. So thanks again for everything. Much Luv!

Well, I just have started my work-outs with ya...and this video is great but Since you are doing 1 work-out a week...we should just pick from the previous ones I'm assuming.... So-either daily or 4-5 times a week we have work-out..How about a warm-up routine? Love you a bunch. Been folllowing your evvvver since Body-Rock, and YOU KNOW YOURE AWESOM! But I like how personalized this is! Love you! Glad I found you back!!

Zuz, please be the first one that gives clear guidance for vegetarians! Many of us don't eat tofu either, and it's really annoying when everyone gives very vague rules like 'replace lean protein by tofu or eggs'. I don't like egg whites, and basically from this video I only have diary as a source of protein. What about rice, potatoes, beans, lentils, etc....How much of them should we include in our diet, and what do vegetarians do in order to find a good balance between carbohydrates and protein... I find that I can't have a day of just eating diary and veggies, I need to always have rice or peas or lentils, but some say this is not good... Total confusion, which I am hoping you will clear out, you are my hope! :)

could you tell us how to allocate carbohydrates proteins and lipids% thank you

I hear ya!

i am a vegetarian, what about proteins for me? I don't eat much dairy either, I don't think its healthy

Zuzka, Love You and I'm still here with You. :) I'm dietetic and 1500 is good choose for most of us. :) The key is to dont cut so much kcals in our diet (ex. 1000kcal is TOO little) because we're working out and our muscles must have power to burn fat (simple way;) ). Thanks a lot for youe NICE apparition. :) /Dorotka from Poland :)

Come on guys! Sure there are people with medical conditions that make success harder. In general it's not good genes that support being fit, but being dedicated in your training and eating. --Chris

Liked the video and the kalorien calculation, however its a little sad that your food information are on such a old basic. All the protein food you named are animaly products and sure, they have a lot of protein. But today you don't need any (!) animal products. I eat 99 % no animal products and I have an amazing muscle growth. As Germany is where I come frome just two german "fitness celebrities": Patrik Baboumian, he is the stronges man in Germany and he is a vegan! And you can also just google for Attila Hildmann, he is a vegan as well and changed his body without animaly products from overweight to muscular with sixpack. Just eating animal products is the easy way (but after I informed myself about all the negative crap animal products do to ours bodys I definitely can't eat it anymore) but with a vegan diet you get the same results in the same results. Good non animal sources for protein are legumes, soy, nuts etc.

Good Guy Zuzana! Thank you very much for not giving up on us. You are my muse and my inspiration!

I'm vegetarian are you saying I have to live on egg whites to tone up? Aren't lentils,chickpeas ect classed as lean protein? What about starches like oats aren't they healthy?

Hi Zuzka! I must say this diet is as good as you say. I feel a big difference during my workouts depending on if I have been folowing the diet of not. Still, I Have a few questions. What about carbs- can I take some during the breakfast or I can only take them during 2 hrs after a workout? another thing is- is it ok to eat different kinds of fish, not only salmon and tuna? I've heared the fish fat (omega3) won'tever pile up like body fat. Thank you very much about what you're doing, you have turned my oppinion of diet and being fit upside down. Which is good :)

If I want build my muscles but don´t lose weight, how diet is suitable?

I train 3 to 4 times a week and I want to lose weight without losing strenght because otherwise I am too tired on when I have to train

Hi Zuzka, thanks for all the advice! These posts double my enthusiasm to finally reach my goals. Thank you! I have a question for you. How does it impact fat loss if I eat too little? I have noticed that now that I've changed the amounts of food I'm eating, my caloric intake is maybe something a little less than 1000 a day. I don't feel hungry and I have the energy to workout daily basis when I eat like this. Does it slow down my fat loss?

You're beauty)) Interesting! But as for me I started to count proteins, fats And carbohydrates. It's very convinient - I found out that it was a little of protein in my diet (i eat only fish, eggs and milk products, very rare turkey) so now i put more this products into my diet. And less of cheese - there/s so many fat!

Thank you for posting this. I am struggling with my diet and it will help me a lot. I have a question for you. What about the carbs? Do you cut them all from your diet?

I've heard of a "no startch after 3 pm" rule. Is this true? if I don't have a carb with dinner, I'm super hungry before bed! I'm not losing weight, so does this "rule" apply to me?

i'm vegan - so it's also no problem to follow a healthy and supporting diet by not abusing animals and earth. just search fb - there are some vegan atheltes who give tips for vegan people! (e.g. vegan calisthen-x, noel vegan fitness model, patrik baboumian, mac danzig, ..)

Thanks for the great blog. It's always something I've struggled with.

Thank you for everything you do Zuzka! You keep me inspired and motivated all the time! Thank you!

You never mentioned carbs!

Zuzka, do you eat chocolate sometimes? :-)

It would be helpful to have all foods in grams, rather than some in ounces (chicken) and some in grams and some in cups. One cup of fruit can be quite different depending on how it's cut and compressed into the measuring cup. Anyone who is serious about dieting has a scale so measuring all food in grams should not be difficult.

I would like to add that a sucky diet could also include one that may be healthy clean foods but not enough intake daily! I see countless times people who think eating clean means two or three small meals a day and are working their asses off at gym! They don't understand with a heavy workload and not enough meals that their body will just store the food they are eating,it's our bodies survival mode!! We need 5-6 proper portion sized meals a day,if you work out or not!! Particularly when you workout,but even in a typical day with no workout our body,and for metabolisms sake,we need to be fueled!!

Zuzka, what kind of meals do you suggest to eat for breakfast?

I love your video, it's very personal and so inspiring. I have search the net for other trainers online, but you beat them all! Your are the most motivating trainer. I usualy get bored within a few months with other forms of training, but I have been following your for 2 years now and keep coming back for more. Please talk about carbs, whole grains and the amount that could be included in our diet not to sabotage our efforts to keep healthy with a reasonable weight. Thanks for everything! Your passion is the best inspiration. :)

I think your info is great! For those that have obstacles with their helath, this info still holds true. You may just have to tweak it a bit to fit your situation. The basics on calories in/calories out will always hold true. Eating lean proteins, fiber-rich veges, fruits, and whole grains, as well as low fat dairy and good fats such as nuts and avacado .......she hits it right on the mark. For those that are picking apart what she says, please realize that she is giving you an example of how to eat as healthy as you can. If you have certain health restrictions based on a doctors care or otherwise, you know what those restrictions are and common sense will guide you to tweak what you need to. Calories and portion sizes will will always hold true. Just count your calories and keep a journal to be accountable for what you are eating throughout the day. State how you feel during your workouts to be sure you are allowing yourself enough calories to have a good workout each day. And if you are honest with yourself and your journal......and you workout consistently, you will see results. One thing I like to do is have a cheat meal once a week. I sometimes trouble bouncing back after this cheatmeal, so if this is the case, you may not want to do so. I like to do this so that if there is something I am really craving, or if I am extremely hungry one day, I can look forward to that meal. If I tell myself I will never have certain foods again, I know that I will not be able to do it long-term. A long-term, way of life is what your goal is, ultimately. If I need to have 1500 calories to lose 1-2 pounds a week, I will have 1400 cals a day so that when I have my "cheatmeal", it will not really set me back in the whole calorie-deficit thing. So, after alot of rambling, I guess I am trying to say that for those of you that are kind of "picking apart" Zuzana's video....shame on you!! She has excellent information, and she cannot address all situations. The basics will always remain the same, and she is basically saying that many people out there blame gaining weight on genetics, but there is no excuse...if you follow this plan you will lose weight. Yes, you may have a certain situation in which you might have to tweak some things based on your health, but you know what they are and you can make that happen. Be honest with yourself, and journal your workouts/diet.....and you will see results, both in your waistline, and your general feeling of well-being. And it is possible that through health and exercise, you can reverse alot of symptoms of whatever health issues you are having. Exercise is the one "pill" that everyone should swallow every day!!!

i do zwow six day a week and i like to breack fast juice of banana and some salad .with some protein . and to lunch try to eat litle carbs small portions of carbs, protein normal and some salad and the night sometimes salad or just a cup of milk and really i feel so good. now im not tired and bored. and about the body i see good good result. im one more time i see the workout and diet always together always.

Hi Zuzana, It's so helpful... Thank you so much for sharing this information! Have a nice weekend!!! xoxo

Eating plain healthy foods is the way to the ideal body. She's right! All of 2012 I worked out 4-5 times a week. I did ZWOWs, LiveFit program, a Jillian Michaels Ripped in 30 program, and ran 3 miles a few times a week. Because I worked out so much and kept challenging myself throughout the year, I thought it was just fine to eat whatever the heck I wanted. I thought I was going to prove the fitness world they were wrong about how important diet is to your fitness regime. I only proved how important diet really is!! I leaned out, but not nearly as much as I should for the amount of working out I was doing! In the fall, I finally switched to a diet like Zuzana talks about here. Not even a full week went by and I saw immediate results from all the hard work I put in with my workouts. So everyone listen to Zuzka!! She is right :D And count those calories! It's soo important!

Do you use salt when preparing your meals?

Hi Zuzka. I have one question. Can you tell me how much protein, fat and carbohydrate I should eat per day (Approximately)? I am confused.

@Emilija - google can also help you ;) search for "my plate" - http://cdn.sheknows.com/articles/2011/06/my-plate.jpg

What would one of your days look like as far as eating? Could you post a sample menu?

what aobout carbs? do you include them to every meal?

Do you watch your water intake? Do you drink a specific amount of pure water no matter how many fruits or veggies that contain pretty much water; or do you drink just when you feel thirsty? Also what about tea and coffee that contain caffeine, which is supposed to drain H2O from our bodies? Thanks %)

What about people who work the night shift? I'm a working mom, up all day with my toddler, then I go to work all night from 6:45pm and get home at 8am. I then don't go to bed until around 11am. That's a lot of meals to eat every 3-4 hours.

@Lisifee Handler thank you. I will search on google that again... :) cause I already did that and I was confused by so many different things people were saying. But I'll try again. :)

Zuzana, could you tell us what your body fat percentage is and at what BF% women start to see abdominal definition?

Vegans can leave dairy or replace it with coconut or almond milk and coconut yogurt. Get healthy fats from coconut oil (for cooking), nuts, seeds, avocado and olive oil. If you need additional protein or a change from beans/lentils, go for Sunwarrior protein powder, it's soy-free.

totally agreed zuzka...last few days i fight with people who drink supplement n said it will reduce ur weight 100% without exercise. the only think they just need to avoid carbo... nonsense!! thanks zuzka..:)

Can you give some examples and ideas of how you can incorporate fruits and veggies into your diet? Especially veggies!! I don't eat any veggies and hardly any fruit, not because I dislike it but I just don't. Fruit is easier because its sweet and I like it plain, but other than eating a veggie as a side with dinner, I don't know how else to add it in. Thanks for everything Zuzkalight! Your ZWOWs alone got me in the best shape for my wedding last summer! I didn't change my diet much then but I know it's more than just the way I look, it's my health that matters!

hello, at first I think your Zwow`s are great and kick everyone's ass:) 2nd I wanted to know does your diet consists only protein, veggies , good fat and fruit? what about bread, pasta, rice, potatoes oats, buckwheat and other cereal products? And what about milk products? cheese, yogurts and curd or cottage cheese? I am waiting for more info about your diet. Thank`s and good luck E.E.

Thank you for all of your comments and questions. I have read through them and will have a post for you tomorrow morning with my answers. Best, Zuzka

Hello Zuzka :) I wanna ask you - what about boys(men)? Is the protein size twice as much as for women(as you mentioned long time ago)? Or it's different now? Can you give me some advice ? Thx :)

Hey Zuzka I love your workouts and I really enjoy doing them.I've been doing your workouts for a year and 3 months now and I was wondering how can I lower my bodyfat percent because I really want to see my abs :D :)thx

What can I do to help motivate my husband to watch what he's eating and be aware of Portion Control, Healthy foods vs. Junk, Self Control etc? I've been trying my hardest to motivate him but it ends up turning into a minor disagreement on what healthy is and he says that Im setting my standards too high and that he is content. But honestly his diet sucks if I dont cook for him. I really want and wish he would jump on board with the healthy lifestyle. His justification is that he is 40 years old and hes always been kinda overweight. Do you have any helpful tips?

I agree with you in the fact that we should fight calories to loose weight BUT we shouldn't forget that there are proteinsand energy in all foods and we must be aware about portions not eliminate that kind of foods because there is fat in it or we gonna live with frustration and guilt

Hey!! You are my favorite trainer and my complete inspiration!! :) I had a question about drinking coffee... Sadly I am a coffee drinker but I try to limit it to only one cup a day. I WILL NOT drink more because I really like water. Is this healthy? What would you advise? Love you lots!! Selena

Thank you so much for this video, I did the math and I realized that I have been eating too little calories maybe that is why I am not loosing weight. Going to change my calories and give it a try. Love your workouts I did workout 1 of the first video today and loved it

Could you pretty please make a strict guideline for nutrition? :( For example, 5 meals a day, palm sized protein.... I'm having trouble following your diet program :(