Hi There! New to the ZGYM?
Fitness | April 26, 2019
Are you a new member of my ZGYM? Or are you thinking about signing up? Then let this post be your guide! I know that after training with me for a while, those old, hour-long workouts and cookie-cutter body split routines will be a thing of the past! Even better? You can do it right in your own home! No more traffic, expensive membership fees, parking, and crowded areas. The ZGYM is your gym, and you’ve got me and a worldwide network of fellow members to connect with and train alongside. So, if you don’t know where to start, read along to get the ball rolling!
Step One: Find Your Fitness Level
Total Newbie: If you’ve never done a single workout in your life outside of PE class, then it’s safe to say you’re a complete newcomer to fitness. And that’s perfectly alright! The Bunny Slope Beginner Workout Program is right up your alley. It’s a progressive program designed to get you in the habit of daily exercise. All you need is 3 lb dumbbells, an exercise mat, power bands, and an exercise ball (if you can increase the weight of the dumbbells, then please do so to help increase the intensity and further progress for better results).
This program is absolutely free- no ZGYM membership required!
Beginner: For the Total Newbies, after you’ve completed the Bunny Slope program, consider moving onto my other beginner programs. Those of you with some fitness experience under your belt who aren’t quite ready to call themselves experienced can start with these, too.
Mix and match or stick to one of the following beginner programs:
Beginner Cardio
Beginner Strength
Bodyweight Beginner
A caveat I want to make is for those of you who are intermediate and above with little to no experience with a particular piece of equipment, like the kettlebell, consider following the beginner program to get a good grasp of the basics and form before advancing to the harder routines.
These include:
Beginner Kettlebell
Jump Rope Cardio Beginner
Tabata Fit Slide for Beginners
Intermediate: You’ve either worked out with me at least for a few months or are used to regular workouts. Now you can start testing your skills and engaging in more challenging routines.
Here are some programs that I recommend:
15 Minute Fat Burn
Legs Like a Dancer
Black Diamond Upper Body & Abs
Intermediate to Advanced: Playtime is over. You’re either a seasoned athlete or have graduated far beyond the intermediate level and need something a good workout to keep you humble. Any workout title of mine that includes an ‘X’ in the end means it’s extreme, so know what you’re going into after you click ‘play’ on the video! (But don’t worry, we’re in this together, so you’re not alone!)
Try any of these on for size:
Jump Rope Cardio Kettlebell X
Killer Legs
Upper Body & Abs Inferno
Step Two: Commit
It’s one thing to say you plan on working out. Actually doing it- and sticking with it- is another thing. One of the strongest habits for success is consistency. You have to be consistent in order to achieve your goal. Doesn’t matter if it’s training to fit into a suit or finishing a project. Without doing what needs to be done on a regular basis, you’ll never get anywhere. Ask yourself, how much am I willing to commit in order to reach my goal(s)? In fact, I’d recommend you do a lot of soul-searching in order to figure out why you’ve chosen this journey in the first place! To get started, I recommend you the following post here on the questions you need to ask yourself before setting goals, along with this post here that teaches you the importance of setting up micro goals in order to reach bigger ones. I also encourage you to reach out to your fellow members for support and encouragement, since we’ve all been beginners at some point and are all too familiar with the struggle of turning fitness into a lifestyle. (Once you do, you’ll be glad for hanging in there!)
Step Three: Whip Your Nutrition into Shape
Time for a change of pace. While exercise is going to help you find your ideal weight and tone and shape your muscles, all of that effort might as well go into the trash if you’re not as serious about your diet. You shouldn’t be obsessed, but you do need to start looking at the food on your plate as an opportunity to nourish your body, instead of depleting it. There are two cornerstones I preach all of the time: bio-individuality (the philosophy of tailoring your diet according to your genetics, lifestyle, age, and needs) and whole foods (basically, anything coming from nature; not a machine). Finding the best diet for you is going to take some time and experimentation. The only person who can ultimately decide what’s best for you is, well, you.
But that being said, I do offer a few guided meal plans that serve as stepping stones to help you determine specific dietary approaches. First, there’s my all-time classic Z-Shred Super Food Meal Plan, which is low carb. After that is the Shred & Glow Plant-Based Meal Plan; it’s not vegan per se, but you can tweak the recipes and make them so (read how you can do that here). Otherwise, it places an emphasis on plant-based foods like whole grains, nuts, seeds, legumes, lean animal protein, and plenty of fruits and vegetables. And finally, there’s my Keto Meal Plan for Fat Loss. This one is amazing for squashing sugar cravings and creating metabolic flexibility, enabling your body to burn mostly fat and ketones instead of only glucose (sugar).
Why do a meal plan? It provides structure. No more hours of planning your meals ahead of time or figuring out what the heck you’re supposed to eat. Instead, I’ve programmed all of your shopping lists, meals, and optional snacks. The only thing I ask of you is to once again commit by buying the food, cooking the meals, and eating what you make. That’s it. Beginners with little to no experience with nutrition who need guidance would do well in following one of these plans, especially since they’ll truly deliver the maximum results when combined with one of my workout programs.
And there you have it! Welcome again to my website and the ZGYM. If you’re still on the fence, feel free to connect with me or leave a comment below. I’ll be sure to help and look forward to working out with you!
Private Member |
I have a question:
I often feel that the beginner workouts are not challenging anymore but the intermediate workouts are still too hard.
Is there any workout program or series that you recommend for the transition between beginner and intermediate level?
Thank you for your help!
Private Member |
british columbia, canada
You can modify pretty much any exercise to be more or less challenging. Also, consider increasing or decreasing the weight you are using. You should probably just move on to the intermediate level and modify a little. Pushing yourself while keeping proper form is the way to make progress.
Private Member |
Thank you for your encouragement, Emily! I will try to do some intermediate workouts with modifications or just bodyweight and see if I will progress over time. Even with the beginner workouts I have experienced progress quickly.
I am looking forward to it 🙂
Private Member |
Zuzka’s “transformation challenge” hubs have an intermediate “low impact” schedule that seem to be progressive. I’d maybe start there….
Private Member |
Thank you Svetlana! I will try out this schedule, that was exactly what I was searching for 🙂
Private Member |
chrisney, in, united states
Thank you Z, I definitely found the post helpful. I’ve been a long haul trucker for many years. I sit. What else do I do? I sit. I found out this afternoon you’re gonna help me get back into shape. I’m thinking nutrition is going to play as big a role as ‘beginning’ workouts. I am definitely crawling before I walk here.
I walked away from trucking 8 months ago. It took a toll on my legs and hips. My plan is to get them back. I have so much work ahead of me. This afternoon, I did 27 air squats and I’m looking for the fire extinguisher.
This ‘will’ be a journey.
As a teenager, I was the long distance runner {marathon vet}, I got some ground to make up. It’s gonna be slow and steady.
Question for Z or anyone… do people still do fartleks? It’s how I trained back in the early 80’s. I never hear people talking about it anymore.
I’ve spent a few hours on here thus far, everything I read/watch is beneficial. It’s gonna take a lot of hard work and repetition to get what I what.
Be well, everyone. When’s it’s 34 and raining out, that’s when you need to lace up and do what your competition refuses to do.
Doug
Private Member |
québec, canada
Hi Zuzka
I’ve been enjoying zgym thoroughly since I joined 2 months ago. I’ve been doing the intermediate program and wondering if I’m ready to switch to advanced. I worry that advanced will be too difficult, especially abs exercices (still recovering from giving birth over two years ago…). What should I do? Thank you!!
Private Member |
Hi Annezo, you can honestly modify at any level. I do beginner, intermediate and advanced. The advanced level has exercises that some might find more challenging like clapping push ups, pistol squats, handstands or double unders. If you modify you can do any level. You can push harder or lift more weight or slow down and grab lighter weights or no weights at all. I got bored in the beginner level so I switched to intermediate for variety. Beginner can be challenging for me if I push hard enough. I can do advanced workouts if I skip an exercise or modify an exercise. Are you worried that you will injure yourself if you try?
Private Member |
québec, canada
Thank you for the reply Svetlana!
I’m worried that it will be too difficult, or that I will injure my core. But you’re right, I can choose lighter weights or modify challenging exercices. I will try some advanced workouts and see how I feel! I mean, what’s the point of working out if I don’t challenge myself?