Hi everyone! In this post we want to introduce you to the BBG GUIDE (the E-book format) by Kayla Itsines. We discovered it almost two years ago, and we think it's the best program to start with! How we've already said in a previous post, Kayla and her guide completely changed our life for the better! We love it! Let's talk about her and her E-books!
About Kayla Itsines
Kayla Itsines (05/21/1991) is a personal trainer from Adelaide, Australia. Her journey began in 2008, when she started a personal traning course at the Australian Institute of Fitness. She soon realised, the methods she was instructed to use often fell short or did not provide the results the client was aspiring to achieve.
She decided to start her own company (co-created with his boyfriend, Tobias Pearce) aimed at helping women achieve a bikini body in the most efficient and effective way possible.
Kayla says that "a bikini body is not a certain body weight, size or look, but rather a state of mind where you are confident and feeling good about YOU", and this is exactly our what Fitness means to us.
The E-books
In Kayla's official site you can find three E-books, "Bikini Body Guide 1.0" (the one we've been using and we will talk about), "Bikini Body Guide 2.0", and "Bikini Body H.E.L.P. (recipe guide)".
The BIKINI BODY GUIDE 1.0 (WEEK 1-12) is a step-by-step, progressive exercise training program that is spread over 12 weeks. After that Kayla created another 12 weeks training program of higher challenge workouts, the BIKINI BODY GUIDE 2.0 (WEEK 13-24) for those who have completed the first guide and want to maintain their healthy lifestyle continuing to see results. The BIKINI BODY H.E.L.P. is a recipe guide, 'cause Fitness is not only training hard but eating healthy too :)
BIKINI BODY GUIDE 1.0
The BBG 1.0 guide is a training program spread over 3 months. Throughout this 12 weeks period you will be performing three different styles of training.
• resistance training
• cardio training
• rehabilitation (stretching)
For resistance training this means one of the circuit training* sessions shown in the E-book.
For cardio training this means one session of either LISS (low intensity steady style= 35/45 minutes power walking), or HIIT (high intensity interval training= 10/15 minutes sprint training).
For stretching this means one entire stretching routine shown in the guide.
The image on the right show you how you should be training for the first 4 week, then from week 5 to 8, and finally from week 9 to 12.
CIRCUIT TRAINING*
But what is a circuit training? "Circuit training is a style of training that usually involves two or more exercises that are performed in a set amount of repetitions (reps)."
The ones of the BBG guide are 7-minutes circuits with 4 exercises in each. This means 4 exercises to repeat within 7 minutes.
Each workout (resistance training session) will consist of two rounds of two different circuits (example on the right). This means 4x7-minutes rounds= 28 minutes. In between each circuit you can have 30-90 seconds to rest.
OUR EXPERIENCE
So this was a short introduction to what BBG is and what your fitness journey will be like if you decide to join the "Kayla movement". We really really recommend to buy the E-book (you can buy it on Kayla's official site) because we've personally achieved many amazing results since we've started training with this guide. And we are not the only ones! In fact there are 7 millions of women around the world that have joined the BBG Community and that can prove how easy is to train with Kayla's workouts.
We're not here to sell any product, we just REALLY want to encourage YOU, women out there!
We've already talk about the importance of being fit and what Fitness means to us. Well, if you do want to start living an healthier life, if you do want to start feeling good in your own body and becoming stronger day by day..
Start NOW, not "tomorrow" or "next week". The change starts with you and no one else! Love yourself, start this journey! :)
We'll write a post about our own experience with the BBG 0.1 guide very soon. Let us know if you have any questions about it. Love xx
Vanilla & Julia
Write a comment
melaniasmith (Thursday, 14 December 2017 11:38)
Thank you so much, you share your experience of workout and fitness techniques.
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