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1. 

   Private Member  |  October 6, 2023 @ 4:39 am

   Thank you for answering all my questions, that was a fun live to watch! 🤩

   What ZGYM series would you suggest I follow in order to build more muscle, so I don’t become marbled with fat!

2. 

   Private Member  |  October 7, 2023 @ 11:19 am
   torrance, ca, united states

   Hey Zuzka,
   Here are 2 questions:

   Is it necessary to take days off to rest while doing the zgym workouts? For instance: can I do lower body workouts 3 days in a row?

   What is the proper way of breathing while exercising?

   Thank you so much!!

3. 

   Private Member  |  October 7, 2023 @ 6:42 pm
   massachusetts, united states

   Hey Zuzka, looking forward to the live! Soo I’m still trying to build some muscle (as much as I can) my protein powder for my daily protein smoothie is used with Paleo Pro protein powder, (still love that and have used it faithfully since you introduced it years ago). I love the few ingredients it has. But thinking I should change to Whey protein powder, do ya think? I think your going to be selling it soon so of course I will get it from you because I trust you with my body, heheheheehhe. Thanks!!!!

4. 

   Private Member  |  October 7, 2023 @ 7:53 pm
   ivanovo, ivanovo region, russia

   Hi, Zuzka! Thank you so much for answering my question at the last session. Your advice helped me a lot!
   I finished your Upper body/Abs Shred program and also I do your Mobility Drills every day, and I can do Dive Bomber push ups now! It was impossible for me a month ago. Just a month… It’s so amazing!
   Tell me please, what type of workouts is better for getting more strenght in upper body? Black Diamond series or your EDT workout? And how often can I train my upper body for maximum results? Thanks!

5. 

   Private Member  |  October 7, 2023 @ 10:48 pm

   Love this Q&A series.
   My question is about macros. At 61 my body is constantly changing with what I can and cannot eat. I follow IF with varying times such as 20/4, 18/6, and 16/8. It makes me feel good giving my digestion a rest. I just want to drop some weight to feel better in my clothes. Is there a good macro ratio to follow? I eat a keto-like diet with little to no processed foods. Seems my macros are on average 60-70% healthy fats, 10-15% carbs from flax seeds and veggies, 20-30% proteins from fish and chicken. Any suggestions?
   Thank you for all you do to teach about fitness and nutrition 🙏
   Sherri

6. 

   Private Member  |  October 7, 2023 @ 10:57 pm
   astoria, or, usa

   I’m curious if you always follow a keto diet or have the metabolic flexibility to come and go. And do you test yourself to see if you’re in ketosis and if so, how often and what method? I found myself getting obsessive with the breath meter and getting really bummed if a series of bad choices kicked me out of keto and pleasantly surprised if one or two bad choices didn’t kick me out. But I’m also feeling like I don’t eat much variety and can easily skip the veggies that are probably more important than being in keto or not. I’m curious if you could give some examples of a few of your go-to basic meals. Thanks!

7. 

   Private Member  |  October 7, 2023 @ 2:38 am
   astoria, or, usa

   Ideally I would love to do a short mobility/stretching routine at the start and end of each day with my main workout in the middle somewhere. It would be awesome if you had a few short stretching/mobility routines tailored to the morning and night. Maybe 10-15 minutes each. I’m sure you switch it up personally as there’s so many body parts to stretch and mobilize but maybe just some whole body or primary focuses. Maybe links could be added where the warm up and cool down links are in each workout. Just some thoughts.

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     Private Member  |  October 8, 2023 @ 12:37 pm

     I too feel it would be ideal to warm up in the morning and cool down in the evening. I then like to workout throughout my day while I do other things. Zuzka, are there benefits to doing everything (warm up, workout, cool down) at once? I do sauna sessions several times a week so I don’t feel a need to get my heartbeat too high during workouts. I guess I’m subbing my cardio in the sauna. Is this ok? Secondly: How do you feel about designing more warm up and cool down routines? I’d love if you could design morning meditations and stretches as well as night stretching and evening meditations. What do you think?

8. 

   Private Member  |  October 7, 2023 @ 5:14 am
   fort mcmurray, alberta, canada

   Hi Zuzka. Can you share any exercises or stretches that can help strengthen and thicken the neck area? Thank you!

9. 

   Private Member  |  October 7, 2023 @ 6:01 am
   warsaw, poland

   I’m wondering if you consider to bring back to ZGYM Summer Shred series 😉 thanks Zuzka

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     Private Member  |  October 8, 2023 @ 5:36 pm
     houston, tx, usa

     Yes, I 2nd this!! The best series!

10. 

    Private Member  |  October 8, 2023 @ 8:53 am
    liverpool, uk

    Hi zuzka, sorry this is a long one. how should we approach older workouts which are time challenge, and getting it done super fast, considering lately we’ve been focusing on form. For example some SS series takes me a bit longer to complete but can up the weight and feels my form and depth of squat is better. Doesn’t feel like progress but at the same time it does? Being 38 it feels better to do KB lifting alternating with HIIT but letting my heart rate come down before jumping into another exercise and flying through the whole workout. What are your thoughts on that? Thank you