Who would have thought that YOUTUBE.com would be able to get you FIT> Zuzka has a global following and her no-nonsense workouts will have you dripping with sweat. Zuzka’s fitness YouTube channel has cultivated a fast-growing worldwide following via her fitness, lifestyle and food advice.
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Recently Zuzka released her third DVD series, “ZCUT Power Strength” , which is a combination of high-intensity workouts based on her successful YouTube format that provides fans quick, circuit-style routines with modifications so that any fitness level can partake.
Here’s a Question and Answer session I had with Zuzka (thank you for your time Zuzka!) where she made clear lots of questions that I had about these programs!
1) How does a fitness beginner use your series? How can they modify — like perhaps not knowing how to do a burpee and do it with good form?
1) If you have one of my DVD series, like my ZCUT Power Strength, just make sure not to skip the breakdown instructions that are included before each workout. Before each workout I demonstrate good form and proper technique as well as offer modifications for beginners.
2) How should anyone who hasn’t done your workout before start out? I am pretty fit — definitely not your level of fitness– but I do a lot of things to mix up the routine but I couldn’t keep up with you at all. How does one modify the routine so that they can work up to doing a complete workout with good form.
2)
If you’re an absolute beginner who has never worked out before, I recommend you start with my new ZBeginner Series at the ZGYM on my website ZuzkaLight.com. These workouts are suitable for people just starting out. In this series I lead beginners through popular exercises, teaching proper form and offering simple modifications. While doing them at a moderate pace, these workouts will increase strength and endurance to help gradually progress so you’re more confident keeping up with my more advanced routines.
If you’re a beginner getting started with my ZCUT DVD series, I suggest you start by following along with the workout breakdown before each workout so you’re familiar with the form and suitable modifications. If you can’t keep up with me while doing my workout, that’s OK! You have two options; you can try to complete as many reps as possible, in the same amount of time it takes me to complete the total # of reps, then move on to the next exercise OR you can watch the workout breakdown for the rundown of the workout and then complete it at your own pace, completing the total # of suggested reps, aiming for the best time possible.
With the first option, it’s important that you’re using maximum effort and trying to complete at many of the reps as possible. For instance, if the workout is to do 50 weighted squats, but you can only complete 35 in the amount of time it took me to complete 50, that’s OK! Your goal is to just push yourself as hard as you can and just keep moving the entire time. You’ll still get in a great, high-intensity workout in a short amount of time. The next time you do the workout, try to complete 40 reps and so on, working your way up!
The second option is to keep a steady pace and complete all the reps in your own time. You can pause the video until you catch up and complete all 50 weighted squats, returning to the video when you’re done to do the next exercise. It’s still important that you push yourself to complete them as fast as possible.
My personal preference and suggestion is to stick with the first option for two reasons: I can be a great motivating factor, pushing you to keep up with me AND you won’t have to spend twice as much time working out, due to pausing the video and taking long breaks. It depends on your own preference, however the whole purpose of my workouts is to keep them more intense and less time consuming.
3) What are the most critical exercises that someone should learn how to do– and really must do — with good form (not that they all don’t require good form but there are some that are much harder)
3)
Plank, squat, lunge, and regular push-ups are the most critical body-weight exercises that one should be able to do with proper form. Most of my routines are combinations and different modifications of these basic moves. If you know the proper form for these exercises, it will be easy for you to understand the proper form for my more difficult exercises.
4) How often should this workout be done? 3x a week? Daily?
4)
I believe that some kind of physical exercise should be an important part of each day just like showering or brushing your teeth. I do my workouts about 5 times a week and on days I don’t do workouts, I stay active by walking my dogs, stretching, yoga, etc. Included with my ZCUT Power Strength Series are 30, 60 and 90-day calendars to help schedule workouts.
The first month’s calendar comes printed with the DVDs and the 2nd and 3rd months are available to print on my website, ZuzkaLight.com.
5) What’s your recommended eating program: you are more paleo, or balanced between lots of complex carbs and protein? Is it pretty stringent with a cheat day? what do you suggest?
5)
I wouldn’t put myself into any diet category. My diet rules are pretty simple. I try to eat a balanced diet with foods that include lot of veggies and fruit, lean proteins, healthy fats and whole grains. I try to control my portions by simply using my hands as the most personalized and portable measuring device. One portion of protein should be the size of my palm; one portion of veggies is about the size of my fist; one portion of healthy fats such as nuts, seeds, or avocado should be as big as my thumb; and one portion of carbs from fruit or whole grains should be as big as one cupped hand.
I eat in regular intervals with 3 – 4 hours in between and I drink a lot of water. This is the diet that I follow, it keeps me feeling happy and satisfied.
6) SWhould someone start off with doing the workouts online and then transfer over to the dvds?
6)
I suggest absolute beginners who have never worked out before start with my ZBeginner series in the ZGYM http://www.zuzkalight.com/> ZuzkaLight.com. My DVD series are great for anyone who wants to start a workout program.
I recommend taking before and after photos along with measurements to monitor your progress. I’ve seen fans get incredible results with my ZCUT Power Cardio and my ZCUT Power Strength DVDs.
If you are looking for brand new workouts to keep your workout routine fresh and new then I recommend my ZGYM at ZuzkaLight.com. I add new ZWOW and ZSHRED workouts every week, along with weekly workout schedules, new warm-up and cool-down routines, and special bonus jump rope and ab workouts.
7) How can this routine be mixed up with other workouts?
7)
You can easily mix and match your workouts. You can make up your own workout calendar and alternate routines from both my ZCUT Power Cardio series, ZCUT Power Strength and ZCUT Power Yoga. You can also join the ZGym and include one new ZSHRED and ZWOW a week.
As long as your pushing yourself and working really hard in each and every workout, you will see results! I encourage people to get creative and really raise the bar for themselves. Changing up your workouts every day will keep things fresh and exciting, so you don’t get bored and discouraged from working out.
8) This workout seems pretty intense because at the end even you are breathing hard and sweating.
What do you do to stretch out or post workout to cool off?
8)
I have included a cool down/stretching routine on each DVD. I also offer new warm up and cool down routines, updated often, through my ZGYM.
Cool down exercises and stretching are very important. If muscles that are not being properly stretched you may have a harder time with recovery.
9) Any supplements you recommend — particularly for the begimnner?
9)
I would suggest protein supplements for anyone who’s really active just because protein is so important for your recovery and health in general. There are many protein supplements that are also strictly plant-based which is great for vegetarians, who might have a harder time getting enough protein in their diet.
Fish oil is also a supplement that I would recommend for anyone who is doing my high intensity workouts and looking to improve their body composition. The fish oil contains essential fatty acids, that are anti-oxidant in their nature and very beneficial in recovery for it’s anti-inflammatory benefits.
The third supplement that I would suggest is green food supplements. So many people fail to include enough veggies and leafy greens into their diet on a daily basis, that supplementing with greens that you can add to a glass of water and simply drink it, is a highly recommended option.
10) How did you get started in fitness? What caught your attention/passion enough to become a trainer and put this online?
10)
Fitness has always been something that helps me to feel better. It helps me deal with occasional negative states of my mind in a more positive way.
I wanted to share that with the world because there is nothing better than helping to make positive changes in people’s lives.
It makes me very happy to see that what I do can help make a difference in the lives of a stranger who may just need a little extra motivation.
Website: www.zuzkalight.com
Facebook: /zuzanalight
Twitter: @zuzkalight
Instagram: @zuzkalight
Thanks to Zuzka for her great tips and insight into her new workout DVDS, workout regimens and her new website that has tons of new content for you to use to get fit!!
Stevie Wilson,
LA-Story.com
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These intense workouts are both fun and popular. They make sense because of the time constraints everyone has in life. She is smart to focus on this.
wait til you see her website. OMG. she has a beginner program and other things too. She’s smart to set it up online