- I’m new to ZuzkaLight.com. and I want to workout with you Zuzka. Where do I start?
- Where can I find the Weekly Workout Schedule?
- I can only do my workouts early in the morning, so 9am (PST) is too late for me. How can I follow your schedule?
- How often do you post new workouts to the ZGYM?
- Your workout routines seem really short. Is 12-15 minutes a day really enough to get visible results?
- What exercise equipment do I need to follow your routines?
- I’m a beginner and your workouts seem hard. Where do I get easier workouts?
- How can I avoid plateu? (Plateau – when you hit the wall and see very little or no change after a period of time of regular training)
- I’ve been getting stronger and faster with your workouts, but I’ve not lost any weight or inches. What am I doing wrong?
- Can I watch your workouts via mobile devices, and on IOS devices such as iPod?
- Do you follow any particular diet that you can recommend?
- How do I add a profile picture?
- Why is there no question number 13?
- I’m having a problem getting the videos to play, what should I do?
I’m new to ZuzkaLight.com. and I want to workout with you Zuzka. Where do I start?
You can start following my Weekly Workout Schedule and exercise with me every single day. You will do exactly what I do to keep myself in shape. My workouts are mostly short but really effective and if you stay consistent, you will see great results pretty fast.
Some of the workouts are labeled as PREMIUM which means that those belong to the ZGYM subscription club.
Make sure to Bookmark my website so that you can easily come back every day to do your training.
I’m posting new workouts at midnight PST (Los Angeles time zone) before the day starts.
Where can I find the Weekly Workout Schedule?
The workout schedule is listed on the right side of every page and it’s updated every Sunday for the following week.
I can only do my workouts early in the morning, and I’m from Europe (or Australia) so midnight (PST) is too late for me. How can I follow your schedule?
That’s easy. Whatever workout I post today, is YOUR workout for tomorrow. That way you can plan out your training a day ahead.
How often do you post new workouts to the ZGYM?
I post at least 3 new workouts weekly.
Your workout routines seem really short. Is 12-15 minutes a day really enough to get visible results?
Absolutely. This is how I’ve been keeping myself in awesome shape for the past 7 years, and there’s now enough research to support the benefits of short, high intensity workouts. These workouts are extremely effective for building strength, stamina, and burning tons of calories. Besides that, you will see visible results real soon if you stay consistent and support your training with a healthy diet. I’m in better shape now then I was in my early twenties, thanks to my workouts and my lifestyle.
What exercise equipment do I need to follow your routines?
What you’ll need is an exercise mat, jump rope (speed rope), pair of dumbbells (minimum of 5 lbs each), yoga blocks and Kettlebell. I’m using 26lbs Kettlebell which is the perfect size for a woman, however I encourage you to get one more Kettlebell that is lighter – maybe 18-20lbs if you’re a beginner. With this little amount of exercise equipment, you can keep yourself in shape forever and it’s totally worth it.
I’m a beginner and your workouts seem hard. Where do I get easier workouts?
My workouts are really challenging, however the format allows everyone to follow along at their own pace. If the workout asks for as many reps as possible, your goal is to at least keep up with me, however you can always pause the video or just do as many reps YOU can do. If the workout asks for completing 3 rounds as fast as you can, then again try to keep up with me, but remember you can pause the video whenever you need to. If the exercises are too hard, then try some of the easier modifications I show at the beginning of the video.
In addition to that, I will be posting Beginner Classes in the ZGYM for everyone who wants to start building their strength and stamina with easier workouts.
How can I avoid plateu? (Plateau – when you hit the wall and see very little or no change after a period of time of regular training)
The way people hit a plateau is when they do the same workouts with the same exact intensity. After a while, your body adapts to what you’ve been doing and you won’t see any new results. The best way to avoid plateau is to keep a journal and write down your score after each workout. If the workout is an AMRAP (as many reps as possible) then write down how many total reps you did. I go back to my older routines every single week to make sure that I’m pushing myself to beat my old personal best. Do the same thing with Time Challenges. If the workout asks you to complete 3 rounds as fast as you can, then write down how long did it take you. The next time you do this routine, you will have a number to compete against, which will push you even harder. There is no way you will ever hit a plateau if you are constantly striving for better workout performance.
I’ve been getting stronger and faster with your workouts, but I’ve not lost any weight or inches. What am I doing wrong?
If you’ve been training for at least 4 weeks consistently and have a proof of becoming stronger and faster, then the problem in regards to weight loss is 99.9% in your diet. I try to always remind you of keeping your diet clean and as healthy as possible, because lets face it, it’s 50% diet and 50% exercise if you want to reach the ultimate health goal.
Can I watch your workouts via mobile devices, and on IOS devices such as iPod?
Yes! My workouts will work on all of your devices so that you can take them anywhere.
Do you follow any particular diet that you can recommend?
I’m Precision Nutrition certified and I’ve been following that lifestyle for many years. I follow these basic rules:
- I try to avoid all processed foods as much as possible. Anything that’s labeled “Low Fat” is never in my shopping cart.
- I avoid sugar in all forms as much as I can, including carbs from pasta, bread, potatoes and other starchy carbs that have the potential to raise my insulin and blood sugar levels. Any food that does that is the #1 cause for lifestyle diseases such as Diebetes, Obesity, and even Cancer which is a metabolic disease. Cancer cells can survive only off of a glucose that our body obtains from carbs.Here are some links if you are interested in further research:
The good news is that we can control our carb intake and use exercise to lower the bad effects of glucose in our body.
- I divide my meals into two categories:
FM – Free Meals that I don’t need to pay for with a workout. I can eat these low carb meals at any time of the day regardless when I had my daily exercise.WE – Workout Earned. Those are all meals high in carbs and sugar that I have to earn with a workout first. I give myself 2 hour window after my training, to enjoy all the starchy carbs that I would normally avoid. Eating your carbs after an intense workout is the best way to use that energy for muscle recovery instead of storing those calories as fat. Earning your carbs will also make you more excited about your workouts. I’ve never said you can’t have a piece of chocolate. I said earn it!
- I stick with veggies, fruit (low in glycemic index), healthy fats (coconut products, nuts & seeds, avocado, extra virgin olive oil, grass fed organic dairy), and protein (meat, fish, poultry, egg whites, whey protein, pea protein, hemp protein).
How do I add a profile picture?
For the time being, you can add a profile picture by creating an accout on gravatar.com. Gravatar is a separate service that links your email address with a profile picture for all sites that use WordPress, like this one.
Before you create an account on gravatar, though, you should be aware that your picture will be posted on any WordPress-based site you comment on using the same email address. Also, last time I checked, gravatar does not allow you to delete your account, so just be aware of that.
If you’re not comfortable with that, then just sit tight for a bit. We’re working on a way to allow our members to have personalized profiles on this site with better privacy options.
Why is there no question number 13?
No one likes bad luck.
I’m having trouble getting the videos to play, what should I do?
If you’re having trouble playing the videos, it basically comes down to 1 of either of these 2 things.
- Old browser or Flash Player plugin – the video never loads, or you hear the audio but see a black or green screen.
- Slow internet connection – the video plays but stutters or skips a lot
Check your version of Flash Player here. Make sure it says you have at least version 17 installed.
Install the latest version of Flash from here if you need to.
Android users: Only use either Chrome or Firefox browser on Android. Other browsers do not handle video very well. Also, I would suggest disabling Flash if you have it installed on your Android device.
Safari users: make sure you are using at least Safari version 8.
Firefox users: make sure you are using at least version 33. There was a major change in how Firefox plays video starting with version 33.
Chrome users: Make sure you are using at least version 39. Chrome also complicates the issue because it comes bundled with its own, possibly older, version of Flash which overrides anything you install. If you are using Chrome, have verified you have installed the latest and greatest versions of everything but are still having problems, then follow these instructions to force Chrome to use the newest Flash plugin.
Another weird thing about Chrome is that it buffers more slowly if you are playing the video, which causes it to skip and stutter. To help with this, when you first hit the Play button, hit play again to pause for a few seconds to let Chrome buffer at least half of the video before you start playing it again. You’ll see the play bar fill up as it buffers the video.
You can also check your internet speed and make sure you have a connection that is at least 3-5Mbps.
If you still have problems, send us an email and let us know as much specific information that you can, such as: browser name and version, operating system name and version, what device you’re using, and which video you’re having trouble with and we’ll do what we can to get to the bottom of it!