Women around the globe are going crazy over BBG, a popular fitness program from Australian personal trainer, Kayla Itsines. What is BBG, exactly? Does it really produce the chiseled abs Itsines posts in her jaw-dropping transformation photos? Grab your protein-filled Daily Shake – we dug deep to dish on everything you need to know about the bbg workout program that everyone is so obsessed with.
What is BBG?
BBG stands for “Bikini Body Guide,” which is a 12-week workout and nutrition plan designed to help women achieve – you guessed it – a bikini body. According to Itsines, a “bikini body” is not a certain weight, size, or look. Rather, it’s a state of mind where a woman feels comfortable and confident in her own skin.
How does it work?
The notion that diet and Activity produce desirable results isn’t exactly breaking news. However, the way Itsines structures her program makes the process of getting in shape more manageable than say, going to the gym without a plan or personal trainer. BBG is built around three types of workouts: resistance training, cardio workouts, and stretching. The number and intensity of the workouts increases as an individual progresses through the 12-week program.
The BBG program is a workout plan that is designed to be done at home. These workouts are all about accessibility: the program requires minimal equipment, and each workout is only 28 minutes long. These quick, effective high intensity workouts are designed to help women reach their fitness goals from the comfort of their own home.
The resistance training portion of the program calls for a circuit format. Each workout consists of two rounds of two different circuits, each lasting seven minutes. For cardio, Itsines recommends a combination of LISS (low-intensity steady state) and HIIT (high-intensity interval training). LISS workouts define Activitys that are performed at the same pace for the entire time, like brisk walking, low-resistance cycling, or hitting the elliptical. HIIT requires “rest” and “work” periods where you train at 100 percent for 30 seconds, and then rest for 30 seconds over a period of 10 to 15 minutes.
Stretch it out
The final style of BBG training is rehabilitation or stretching. In addition to stretching at the end of each workout to aid in recovery, Itsines recommends one rehabilitation session each week that is entirely dedicated to stretching and myofascial release through foam rolling. Itsines recommends stretching as an aspect of training for its ability to increase flexibility, improve muscle condition, burn calories, release toxins, and prevent injury.
Can I try it as a beginner?
Though BBG workouts are high-intensity and therefore meant to be challenging, Itsines makes accommodations for people who are complete newbies to exercising. For those that are new to high-intensity training, the BBG program offers an eight-week BBG Beginner program to build the base fitness and strength training that you’ll need to start the BBG workout.
The BBG beginner program includes 4 initial weeks of strength training Activitys to build your core fitness base and to prepare your body for more high intensity workouts. The next 4 weeks build off of that fitness base, incorporating more jumping Activitys and resistance workout that build up intensity each week. As a whole, these 8 weeks are designed to train your body to prepare for the BBG fitness program, so you’re not diving in as a beginner. After a great workout, if you need relief from the muscle pain, our magnesium drink can be very helpful.
What’s on the menu?
When it comes to nutrition, Itsines advocates for balanced, healthy eating free of exclusions. She offers BBG members delicious recipes for every meal of the day, including vegetable curry, chicken salad, and omelettes. The inclusivity of the BBG meal plan makes it an ideal follow-up to the 21-Day Clean Program. By following the cleanse for 21 days, you’ll have learned which foods trigger sensitivities or allergic reactions so you can avoid them in the future.
BBG community
Another thing that sets the BBG workout plan apart from other workouts is the sense of community. The BBG program features BBG Groups, which allow members of the community to connect with other BBG workout participants all around the world via social media. The group messaging features allow you to find other members of the community in your area, or those with similar fitness and lifestyle goals. Participating in the BBG community is a great way to stay accountable for hitting those fitness goals, as well as motivating and uplifting others.
So, does it work?
There is no one-size-fits-all approach to weight loss. However, many women have experienced dramatic transformations with BBG, and most find it gives them lots of strength, which is extremely beneficial for women and bone health. According to Itsines, it all comes down to how much effort you put into the program. We’ve had many people successfully incorporate a 21-Day Program with a modified BBG workout, just remember to listen to your body.
Written by Kate Kasbee
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