Category Archives: Zuzana

Cardio Versus Weight Training – Which one is better for fat loss?

Aerobic training increases the body’s functional capacity to transport and use oxygen and to burn fatty acids during exercise. Aerobic exercise stimulates a series of metabolic responses in the body including: Increased mitochondria density in slow twitch muscle fiber, which results in higher energy production from fatty acids; increase in trained muscle capacity to utilize and mobilize fat, resulting from higher amounts of fat metabolizing enzymes, and increased blood flow; greater development of slow twitch muscle fibers, increased myoglobin content, which acts to store and transport oxygen in the muscles.Engaging in aerobic training can burn up to thousand calories an hour depending on the specific type and intensity of an aerobic activity. Unfortunately this information led many individuals to mistakenly believe that aerobic exercise is the only exercise you need to effectively control your weight. Aerobic training burns calories but does very little if anything to help you maintain your lean body mass during your weight reduction efforts. If you combine only cardio-based workouts together with calorically restricted diet you risk the chance of burning muscle, thus slowing down your capability to burn calories and fat over the long run. Engaging in resistance exercises such as weight lifting, will help you to increase your lean muscle mass, which in turns increases the amount of tissue in your body that naturally burns calories in a resting state. Simply put, bigger muscles burn more calories than little muscles. The best approach for proper fat loss is a balance of sensible nutrition, regular aerobic exercise, and effective weight training that challenges your body in order to affect your basal metabolic rate.


Interval Cardio – The best cardio

A lot of people ask me how they can burn the most amount of calories and fat during their cardio workouts without spending hours and without loosing their muscles.
Simply by changing the intensity level of your cardio workouts it is possible to super charge your results – burning large amounts of calories without breaking down lean muscles. Interval training can be any exercise in which you are working out in short bursts of activity at high speed / intensity at close to your max effort, followed by periods of lower intensity.
Interval training has been scientifically proven to be highly effective for fat loss – at a much higher rate than the more common, long cardio training at moderate or lower intensity. High intensity interval cardio also boosts your metabolism AFTER the workout, ensuring that your body continues to burn calories at an accelerated rate long after your workout is over.
If you want to get the benefits of interval training then get ready to sweat because for these fat burning benefits to kick in you have to workout at high intensity and to exhaustion – to reach the point of overload so that the training will be effective. Without overload there is no adaptation.
Based on a research of Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan, a method consisting of 20 seconds of all out effort followed by 10 seconds of rest for a total of 4 minutes is JUST AS EFFECTIVE as 45 minutes of endurance exercise. This exercise method puts both the aerobic and anaerobic systems at peak stress, and can be used with body weight exercises as I have shown in my 20 minute workout.
Interval training will save your time, muscles, and deliver scientifically proven superior results. Let everyone else sweat it out for hours 🙂


How can I develop muscle definition and muscle tone? by Zuzana

Muscle tone refers to residual tension in a relaxed muscle and increases with cardio and resistance training.  Generally the stronger you get the harder your muscles will be. There are two methods that can be used to produce high tension in your muscles.
1) Lifting heavy weights (using maximal or near maximal loads) at low speed
2) Lifting moderate loads at high speeds – explosive movements
If you have high percentage of body fat that is covering your body,  you won’t be able to see muscle tone until you lose fat.
I am a big fan of circuit training with combination of high resistance training and cardio, that will save you time and  give you all the benefits of both styles to optimize muscle tone and fat loss.


Water for Fat Loss

If you don’t drink enough water you can actually get fatter. I have put this sentence right upfront because I know what works on you. So now that I have your attention, I will take it from the beginning.  Water makes up 55 to 75% of your total bodyweight. Your blood is made up of ninety percent water. Reduction in 10 % of water can make you sick and 20% can cause a death.

If you do not provide enough water to your Kidney’s, your liver becomes forced to detoxify toxins. When your liver takes on this role, then your liver becomes less effective in completing it’s other jobs including metabolizing the food that you eat.
It is important that you drink enough water so that your liver can do it’s job to metabolize body fat as efficiently as possible.
If you don’t drink enough water then extra glucose remains in the blood until it reaches the liver at which point this glucose becomes stored as fat instead of glycogen. All of this nastiness can be avoided by drinking a healthy amount of water.
It is recommended that you drink plenty of water on a daily basis  – make sure to drink water 20 minutes before exercising to ensure that your body is properly hydrated. It is also recommended to drink water after high carbohydrate  meals. You don’t have to wait until your body signals you that you are thirsty. By the time you realize you are thirsty you are already dehydrated.
One of the best ways to check if you are dehydrated is to check your urine. Relax – just a quick glance below can tell you what you need to know. If your urine is dark with a strong smell then chances are you are dehydrated. The lighter and clearer it appears the better. If you really feel like you have to go to the toilet, but only pass a small amount of urine, this could also signal that your body needs water.
Our muscles are made up of up 70 to 80% water. You can very quickly see why drinking enough water is vital for performance.


Diet Advice – Healthy Quinoa Salad by Zuzana

For my lunch and dinner I prefer light meals that are easy and fast to prepare. This cold salad is one of my favorite recipes. It is a very light meal with an exotic taste, loaded with protein and vitamins. These are the ingredients that you will need to make the salad: quinoa, grilled chicken breasts, celery, crunchy apples, grapes, onion, curry, turmeric, brown sugar, olive oil, salt and lime juice. 
I started to cook with quinoa grain because it’s light, easy to digest, full of high quality protein and you can use to for deserts, soups, salads or any other recipe you can think of. Quinoa has many health benefits. It is a good source of magnesium, and since low dietary levels of magnesium are connected to increased rates of hypertension, heart disease and heart arrhythmia’s, quinoa can provide a boost to your cardiovascular health. Quinoa is also loaded with the amino acid lysine which is a key component for tissue growth and repair. 
Turmeric also known as Haldi, is a spice that is widely used in India. It has a long list of health benefits that includes being a natural liver detoxifier, and potentially being able to help with fat metabolism and weight management. I hope you will enjoy this recipe. 


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