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Is One ZGYM Workout a Day Enough?
Fitness | October 22, 2018
One of the questions I receive frequently is whether or not one of my ZGYM workouts is enough for the day. At first glance, this makes sense. We’re so used to celebrities, trainers, and athletes talking about their lengthy one-hour or more workouts, that anything under that would seem like a cop-out.
When working out, it’s not about how much time you have, but what you do with it. For comparison, take a typical cardio workout on a machine like the treadmill. Many people take their time getting into a groove and really finding a sweet spot. Or how about a different example- a strength-training routine from a typical bodybuilder’s plan; it too takes a while to “get into” and actually start working for some.
In my opinion, both of these approaches are fine so long as they provide the results you’re looking for. But for me, neither of those was cutting it. In fact, I’d argue that they were wasting time I could have been spending on something else.
Enter my personal niche in fitness- short-term high intensity training for maximum results.
Even though I incorporate both a warm up and cool down, the real “meat” of the workout comes from pushing yourself to the max and really making the most out of each and every minute. I’m all about efficiency with these workouts. No wasting time trying to hop onto a machine or grab the next available set of weights. And my phone is definitely out of the picture here. Too many people are glued to their phones and distracted from their workouts. That’s one of the drawbacks of conventional training. For some people, focusing on their workouts takes a backseat to social media and entertainment.
That’s not the case at the ZGYM. When you train with me, I want your focus to meet up with your goals. Are you here to simply check an item off your to-do list, or are you here to make a change and work for it?
High-intensity interval training is not a typical aerobics class or weight lifting routine. It’s about training intelligently and with a full body and mind engagement. The point I’m trying to make is that if you really put the effort into one of my workouts, you should be coming out either exhausted or definitely pushed for the day. However this exhaustion will last for only a short time after you finish your workout. Typically I take a shower after my training and feel energized again. This might mislead you and make you think that maybe you should do another workout since you have so much energy left.
Stringing several of my routines back-to-back is not only unnecessary; it’s completely overkill for your body. Not only will you probably be wiped out for the day, you’ll also increase the likelihood of injuring yourself as your form gets sloppy, causing you to make just one wrong move. All because your body had already been wiped out from the first workout.
So once again, there’s no need to go to extremes. If you don’t think just one workout is enough, there’s a chance you may not be trying hard enough (or as hard as you may think). And by hard, I don’t mean balls-to-the-insanity where your form is once again compromised and you risk the chance of injury. You’re pushing past your comfort zone and putting in all your effort. If you can channel all of that into a specific time slot, you shouldn’t need another workout to make you feel that, well, you need another workout. And if that’s still not enough, consider upping the challenge by doing more of my advanced routines and challenges; it could be that you’re no longer a beginner or moderate level member!
I’ve been training this way for years, and have featured several testimonials from people that have been able to do the same and transform their body in the process. (Read HERE, HERE, and HERE for some!)
If an hour or more of training wasn’t working for you before, then perhaps it’s time to for a different approach. Why not try out the ZGYM for a spin?
(By the way, I’ve got a NEW line of active wear in the store that’s perfect for working out and heading out! Head on over to my store right now and get your hands on it ASAP!)
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Private Member |
I’m just starting working out with you for a second time, Zuzka. I have lost a huge amount of strength and endurance. So, I’m doing your Bunny Slope workouts as well as walking. I imagine your workouts plus a 2 mile walk isn’t too much, right?
Private Member |
Do not worry about the walk 🙂 even though it is movement, unless you’re doing it super fast, it is more relaxation than exercise. So your main workout is Z’s workouts, and the walk is a way to not be sedentary. It won’t be too much for your body. have fun and welcome back 🙂
Private Member |
warsaw, poland
I so so agree with all of that. I’ve been there… when I started working out here in ZGYM I was doing even three workout per day. Since that point I went through a very long way to get to the point where one ZGYM workout a day is totally enough for me… not because I’m super lazy;) I just know that this is right amount of cardio/strength-training routine etc for my body and my mind to feel good and fulfilled. I do of course sometimes a little “game-change” like adding second round of 12 min jump rope cardio or doing 16 min of Tabata instead of 8 but that’s it. I’m done with over exercising my body:)
thanks Zuzka for this!!
Private Member |
santa fe, nm, usa
Thanks for this article. More than one intense workout is ridiculous. I do one workout, then walk my dogs. It’s perfect. ( walk, not run!! LOL) Always a stretch routine afterward.
Private Member |
ca, usa
I have been with the Zgym for 5 years and will be 50 next year. I am in better shape than I have ever been in with literally no more than 30 min a day including warm up and cool down. If there is one thing I could go back and tell my younger self is that over exercising will NOT get you in better shape but will do more damage than good and wear your body down which defeats the purpose of what exercise should do in the first place. Remember, exercise is a stressor for the body too. Work out with intensity a few times a week and get on with your life.
Private Member |
caseyville, illinois
I agree! I do like to vary the lengths sometimes,such as with the Summer shreds or depending on the workout, add more rounds or reps. Some routines wipe me out, no need to extend, some routines I can add a little to if that makes sense. I also like working on skill practice and right now i am working through GMB’s Elements of crawling to try and fill any strength gaps i may be missing along with with lots of mobility and stretching. Sometimes i do this as part of my warmup as i do not consider this a “workout” but practice such as Zuzka explained with her Handstand practice, and sometimes I do this as at our Office as a break from sitting.
Private Member |
I used to do multiple high intensity workouts in a row & it was mostly because I love them. Then I realized I wasn’t do anything for myself & was worried I was going to lose lean muscle I work hard for. I do one high intensity workout now & maybe add a little extra jump rope /abs. Love your workouts! Much more of a struggle for me to stay strict & consistent with diet than your workouts! Never skip!🙂❤️
Private Member |
Desde Colombia Zuzka, te digo que cuando encontre tus entrenamientos senti como si hubiese encontrado un tesoro, es lo que precisamente estaba buscando. Si iba al Gym, y me iba muy bien de hecho, me decian que me veia muy ben, que el ejercicio me funcionaba muy bien, pero yo sentía que eso no debía ser todo pues empece a sentir el ejercicio de pesas y maquinas como algo aburrido y sin sentido, consecuentemente mi mente dejo de sentir interés por ese tipo de entrenamiento eran dos horas uff mucho tiempo. Sinceramente nunca había estado mejor desde que empece tus entrenamientos, encontré el sentido!! y mi mente dijo si esto es lo que quiero!!!
Private Member |
Thank you for this article Zuzka, as it’s something I’d been wondering for a while. I’m loving your workouts. Sometimes I’m not sure if I am pushing myself hard enough because I’m often slower than you, or I have to stop for some seconds before I can go on. For example this Monday’s Body Crush 31, I had to take a 10 second break after every 3-4 surfers. I guess that’s just a function of my general fitness level… Once the workout is over, though, I always regain my energy within 15-20 minutes. I’m glad to hear that this is in fact how it’s supposed to be!
Is there any advice for how to progress from the intermediate to the advance level? I mostly follow the intermediate schedule, but every day I also take a look at the advanced workout. If it doesn’t look impossible, I give that a try instead of the intermediate, even if i end up being way slower/doing way fewer reps than you. Is that ok?
Private Member |
switzerland/, france
I am also between intermediate and advanced. I check the weekly schedule and check if my energy level will match that of the day/week ( I workout using “feeling” and hormonal cycling) if I can do the advanced, so do I ..otherwise I go down to intermediate..or even to beginner. The important is if you feel you gave all you could. Sometimes I do the advanced and just modify 1-2 exercises to match my level/skills…or modify a beginner’s w.o. by adding weights or a buy-out.
Private Member |
kyiv, ukraine
Z, let me ask you direct question: how do you personally identify the border between good productive challenge and unproductive negative extremes?
I’ve been into sport for almost 10 years without brakes and I still manage to get myself over-trained.
I was thinking of it for a long time, and It seems like for me if i’m not dead (literally) after this w-t, I have to rise the level. And I start thinking may be it shouldn’t be like that. If I almost dead after the w-t each and every day, what is the point then? When am I suposed to live then if not during the w-t only? Well, that comes from my childhood when we had to work up to exhaustion studing, working in the gardern etc. I came to thought that it is not right. I’ve been in love with sport activities but in the end of this summer I found myself with feeling of disgust just thinking about next w-t. I literally dragged myself to stadium with the thought like “Just 30 min, just come throuhg, 30 min and it will be over…”. Seems like I reached my extremes.
So how do you track level of your efforts? Do you use cardio monitors? What is you feeling of “i should stop here for this time” in terms of effort? And my questions in not about duration of w-t but also about physical and mental effort you devote to every movement. Not sure if I was able to speak it out correctly but I think you, as an athlete should get it.
I’d really appreciate your answer!
Private Member |
los angeles, ca, usa
I’ve been working out with you Zuzka since 2014, I can safely say that the past two years, I felt like one workout with you per day was great as long as I was walking for relaxation with it. I’ve noticed so many changes because I was not burnt out trying to workout several times a day. I workout early in the morning which wakes me up, and gets me rolling.
I think that you are wise about the advice to not over do the workouts! I know when I hit a wall and I work with my body not against it. ( I used to ignore the warning signs my body was giving me and ended up injuring myself).
I’ve hit my goal weight of 120 ( I started at 139), and now its time to tone my body up. I am 53 years old and am in the best shape of my life, got into size 4 jeans and I am loving myself for the first time in years. Thank you!
Kori