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Old 01-11-13, 02:31 PM  
lapis
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Join Date: Nov 2001
Quote:
Originally Posted by wellnesswife View Post
How are the warmup & cool down?
Hey Erica,

I still have not done the cool down (I do my own,) but I posted this yesterday ..... this is the warm-up that you will be doing:

Warm-Up (no music and no clock)

10 Walkouts to Push-Ups
10 Air Squats
10 Reverse Lunges (alternating 5 each side)
10 Side Lunges (alternating 5 each side)
10 RDL Stretches
10 Side-Twists on Ground (5 each side)
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Old 01-11-13, 02:38 PM  
hotncmom
 
Join Date: Jan 2009
Does she show beginner modifications for the exercises?
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Old 01-11-13, 03:10 PM  
Sharaz
 
Join Date: Jul 2011
Location: South Florida
Quote:
Originally Posted by slysam View Post
Interesting. I suspect I need some longer duration, lower intensity work as well. Sometimes I will do a short high intensity workout followed by some gentler, lower intensity activity. I read about something similar being suggested by the Cosgrove's for "stubburn fat loss". I am not sure about that, though I seem to lose well when I do this. I mainly do it to mix things up and work anaerobic and aerobic systems. Maybe something like that can work with these. I am quite tempted now. I am not a big fan of burpees though, I do not question their effectiveness though.
Good for bringing this up slysam because I was thinking about this since tomorrow after reading olalas post. So, I’m going to give some feedback about it and I hope some find it helpful.

I own the original Studborn Fat Solution book by Lyle McDonald. I talked before about in my check in because I follow his protocols when I want to get my body fat slower. I’m talking about FAT not weight loss. The fat that don’t disappear with diet. Cellulite is stubborn fat as love handles, bat wings, muffing top, etc His protocols are geared to the ones that want to be ripped pretty much but can be adapted and give results to anybody who want to kill those fat cells (literally)

I plan to use Zcut before summer following one the protocol on the book as I did with her previous youtu workouts. I will do 5 min warm up zcut 10-20 min-ish circuit (all out to mobilizate fat cells) 5 min cooldown followed by 30 low intensity cardio on 60% to 65% max heart rate zone. What I used to do in the past was inclining walking on the treadmill, but any very low intensity cardio may work. He don't recommend do it dayly. Other good workout for this is the 10 min insanity warm up for the HIIT portion.

The book is one of my best purchases ever. well, i like to read even though he use a lot of scientific vocabulary. I enjoyed it and his protocols works for me. I resumed pretty much his method
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Old 01-11-13, 06:31 PM  
ADoll
 
Join Date: Jul 2008
I got my dvds today in Southern CA.
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Old 01-11-13, 06:33 PM  
ADoll
 
Join Date: Jul 2008
Quote:
Originally Posted by Sass View Post
And all of the workouts she's made in the past on Bodyrock and her current ZWOWs can be searched on litealloy - http://litealloy.com/workouts/tags .
Thanks for the link!
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Old 01-11-13, 06:51 PM  
Helen
 
Join Date: Apr 2005
Location: Australia
Quote:
Originally Posted by Sass View Post
And all of the workouts she's made in the past on Bodyrock and her current ZWOWs can be searched on litealloy - http://litealloy.com/workouts/tags .
Thankyou! That is a great resource, so much easier than sifting through both sites!
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• No exercise can compensate for a poor diet. 😖
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¹ Walk first
² Weights next
³ Cardio for fun
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Old 01-11-13, 07:22 PM  
Pam61
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Join Date: Dec 2001
Location: The Ocean State!
Quote:
Originally Posted by lapis View Post
Hey Erica,

I still have not done the cool down (I do my own,) but I posted this yesterday ..... this is the warm-up that you will be doing:

Warm-Up (no music and no clock)

10 Walkouts to Push-Ups
10 Air Squats
10 Reverse Lunges (alternating 5 each side)
10 Side Lunges (alternating 5 each side)
10 RDL Stretches
10 Side-Twists on Ground (5 each side)
What's an RDL stretch? I feel stupid, LOL!

Pam
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Old 01-11-13, 09:18 PM  
mwelters
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Join Date: Jun 2008
Are they all high impact? Thanks

MariaW
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Old 01-11-13, 09:53 PM  
lapis
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Join Date: Nov 2001
Quote:
Originally Posted by Pam61 View Post
What's an RDL stretch? I feel stupid, LOL!

Pam
In standing position, you raise your arm and leg on same side.

Here is a link with a sample of the RDL stretch on YOUTube:

http://www.youtube.com/watch?v=JeBHo7ZQDGo

(NOTE he is doing leg/arm using alternating sides but I believe Z does same arm/leg raise using same side)
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Old 01-11-13, 11:58 PM  
fitmummy
 
Join Date: Mar 2009
i might mix Zuzana with Tonique/fear zone
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watch it now, win tv, zcut, zuzana, zuzana light, zuzka light

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