Kayla Itsines' BBG and training programs are available for download as eBooks and can also be found within the Sweat app. Since. Women around the world are obsessed with Kayla Itsines, an In this eBook, I am hoping to clear the confusion for you and focus more on. Fitness guru Kayla Itsines has a following of 20 million. Her week Bikini Body Guide program features three minute HIIT workouts, three.
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Earn Your Bikini BodyStart my 12 week program today! Starting with my Bikini Body Guide is SO simple! Strict adherence to the nutrition and exercise guide are required for best results. Starting with the Bikini Body Guides is SO simple! Join Sweat With Kayla for access to workouts, recipes, shopping lists and so much more!. Ladies, I’m so excited for all of you doing my BBG workouts to be part of the SWEAT 12 Week Challenge again this year! BBG stands for Bikini Body Guide, which is the original training program Tobi and I created in In celebration of the 12 Week Challenge starting soon, I’m.
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It's not an easy program. They aren't all HIIT workouts, but it definitely feels like it. There are three HIIT high-intensity interval training workouts a week that are minutes long.
What makes it difficult is trying to complete as many rounds of a circuit in 7-minutes, resting for 30 seconds, and doing it all over again, for a total of four rounds.
The whole point of HIIT is to keep your heart rate up, so if you feel like you're dying, you're doing it right. TBH, if you're looking to build a booty, this is not the program for you.
There is a lot of squatting, jumping, and lunging, and it absolutely destroys your quads. But, since none of the workouts really focus on glutes and hamstrings, it doesn't do much for your backside.
Kayla's BBG includes a cool down session stretching for after your workouts, which is great, but you should definitely stretch before your workout , too. Going in stiff, to then jumping around and squatting, will do a number to your muscles and joints. And you should definitely foam roll any chance you have.
Foam rolling may hurt, but it helps speed up your recovery by releasing the lactic acid in your muscles. This one is a no-brainer. You cannot expect to get the Instagram results if you aren't putting in the work.
It's a cardio based program that is guaranteed to help you get fit if you just put the time into it.
And with it being only minutes a day, there's no excuse. The program is set out for you, all you have to do is take it day by day.
On Instagram, there is an official BBG Community that posts about group meet-ups, motivational quotes, and progress pictures of those in the community. It's an amazing source to have to get the support you need and motivation to complete the program.
Knowing these things before I started the BBG would have definitely made the process easier. Especially if you're new to fitness and are using the guide to start your weight loss journey. Finding any excuse to stop can be the biggest challenge, and had I known all of this going in, I would have been better mentally prepared. Coffee Tea Perfect for when you're Too Sober See All Drinks. The program enables you to reach and maintain a strong, lean physique.
The BBG workout does appear to bring positive and effective results. The program applies basic circuit training but also increases the challenge with high-intensity interval training HIIT. The high-intensity moves maximize energy expenditure during your workout.
During your recovery, your body works hard to replace the oxygen that has been used during your workout, of which fat is the primary energy source , says Kayla.
Afterward and during recovery, your body continues to burn calories post-exercise as it works to replace the oxygen that has been used. This is called EPOC excess post-exercise oxygen consumption and can last several hours after exercise, according to Kayla. High-intensity interval training HIIT continues to be a method of exercise very popular with the fitness consumer and supported by more and more research every day, according to fitness expert, Tony Maloney.
HIIT can be very effective mainly due to the bigger training effect in much less time. Simply put, the harder you exercise the more energy calories you will burn. Also, energy is used during adaption and recovery from the training session.
This means you are burning calories long after you stop training. Additionally, this style of training can improve insulin sensitivity in your blood, resulting in improved metabolic health, suggests Maloney. Keeping the movements simple is another way this program is effective, says Maloney. Most individuals can perform them and they are widely used for a reason, they work. Safety The BBG uses progressive training, starting with basic movements and adding increased challenge as you adapt to exercise.
Itsines promotes her program as simple, using a basic format, and making it easy for you to get started. Kayla says the BBG program is suitable for women of all ages and fitness levels, with the exception of women who are currently pregnant. The workouts are designed so that depending on your current fitness level, you can control the intensity of your workouts.
You can gradually increase the speed at which you complete the circuits, as well as adapting the weight resistance to suit you. As you progress, the intensity of the workouts will also slowly increase, as well as the complexity of exercises as you get stronger, fitter, and more confident.
The BBG does offer a four-week pre-training workout. This is especially helpful for new exercisers unsure about starting the program. It may be helpful to promote confidence and prepare you for the rest of the circuits. You may also consider starting with a brisk walking program on your own before using the program.
Kayla says the Sweat app also provides users with an in-depth education section. This section discusses the general training principles of cardio, resistance training , stretching, posture, and injury prevention. Itsines always recommends that you should consult with your healthcare professional before starting any workout program to ensure the style of exercise is suitable for you. Pros and Cons Regardless of the workout you choose, it will come with positive and negative feedback.
The important thing is selecting a program that works best for you, your body, and lifestyle. The BBG pros include a strong social support network, according to Maloney. It seems the BBG provides a very strong community of women supporting one another which is a huge plus, says Maloney. The program is also easy to follow and includes well-done exercise videos.
It's fast-paced and fun with a focus on basic movements, suggests Maloney. The cons to the BBG are what appears to be conflicting messages describing the program, says Maloney. He read where Kayla was quoted stating that the focus of the program is more about feeling good rather than looking good, which is great, but the name of her program is Bikini Body Guide. Maloney just doesn't know if the messages add up.
Kayla says she based the name of her BBG workout from years ago training clients. The common goal of women back then and shared with her was their desire to achieve a bikini body. Every workout program is different and will achieve different results.