Kayla Itsines (pronounced It’s-Seen-Ness) Bikini Body Guide (BBG) workouts have taken over the world by a storm and is now a global internet fitness sensation. If you have not heard of Kayla, you must have been living under a rock or have absolutely no regard for fitness or exercise in general. Here is a what you need to know about Kayla Itsines and her BBG program:
1) Who is Kayla Itsines?
Kayla Itsines is a 24-year-old qualified personal trainer from Adelaide, South Australia who studied at the Australian Institute of Fitness with 3.9 million Instagram followers (@kayla_itsines). She has her own movement (#thekaylamovement) and has boot camps across the world. She is an inspiring role model who advocates loving yourself and being confident in your own skin without succumbing to society perception. She also has two gorgeous Huskies, Ace and TJ which will make you further green with envy.
2) What is Bikini Body Guide (BBG)?
The Bikini Body Guide is a 12-week exercise and training plan to deliver girls and women the body they have always desired. Kayla noticed many girls are aspiring not for the “bulky and muscular” look, but a lean, healthy looking body. She developed her own set of exercises aimed at helping women achieve a bikini body in the most efficient and effective way possible. By sharing client transformations, eating suggestions and training tips on social media, she has now touched the lives of thousands of women.
3) How does the BBG work?
The exercise part of the Bikini Body Guide consists of three separate styles of training:
- resistance training
- cardio training
- rehabilitation (stretching)
Resistance training is a circuit training session of 28 minutes. If you buy the Bikini Body Guide you will receive a 12 week manual that lists all these circuit trainings. The exercises vary per session and will get harder as the program advances. The circuit trainings will target arms, abs, legs or the full body and are very high in intensity.
Cardio training consists of LISS (Low Intensity Steady State) or HIIT (High Intensity Interval Training) cardio. LISS is a low intensity exercise at which you stay at the same pace the whole session, the duration is longer than with HIIT. HIIT consists of 2 intervals, one high interval of 30 seconds and one low interval of 30 seconds where you can catch your breath for the next round. The rehabilitation sessions are a very important part of the program. Stretching plays a huge part in recovery, injury prevention and flexibility.
You can purchase the BBG at her website, www.kaylaitsines.com.au.
4) What equipment do you need?
The equipment you need for the BBG are two benches/steps, a mat, two hand weights (the weight recommendation is between 3-5 kgs each), a medicine ball (between 6-12kgs), a jump rope, and a bosu ball. It is a workout that was designed to be done at home, so make sure there is ample of space, otherwise it can be done at the gym.
5) How is the diet plan like while on BBG?
The Guide offers some basic guidelines based on the perfect macro and micro nutrient breakdown to keep you fueled for the level of exercise. If you are not yet familiar with your energy demand (how many calories you need to maintain, lose or gain weight) and the perfect macro nutrient breakdown (carbs, protein, fat and fibers), there is a H.E.L.P nutrition e-book Kayla offers on her website. This also features a full week meal plan to keep you on track. Ultimately, Kayla does not place emphasis on weight alone but rather on healthy living.
6) Are the moves hard?
Yes, they can be pretty tough. It is best to try the first week to determine your level of fitness. If you are truly struggling, perhaps you could just repeat Week 1 a few times until you’ve built up your fitness and feel ready to go on to Week 2. If you’re concerned, you can try Kayla’s free downloads and see how you feel, or practice until you feel confident enough to begin the full 12 week program
7) How do I stick to the BBG?
If you aren’t used to exercising regularly, diving straight into BBG can be challenging. There is a 4-week pre-training program to help prepare you and your body for what is to come but the most important tip would be to be consistent! Additionally, get excited and tell people about your fitness plans and goals as it keeps you accountable for sticking to the program.
8) How is BBG different from other workout guides?
There is too much emphasis on tracking progress by measuring weight on the scale. Kayla tells girls who follow the BBG to take progress pictures every four weeks as changes aren’t noticeable until we compare them to previous pictures. There is a strong online BBG community (hashtag #BBG) that is uplifting and encouraging. There are many of the girls have faced and have overcome the same struggles that you are currently facing! The best way to stick to something is to surround yourself with positive people who are going to inspire and support you!