What Is BBG?
This is a 12-week workout and fitness program created by Kayla Itsines. I have the 102 page E-Book that I printed out and follow. Each week, the guide lays out 3 days of resistance training that add up to about 28 minutes + LISS (35-45 minutes of power walking) + HIIT (10-15 minutes of interval sprints).
The Monday, Wednesday, Friday guided workouts consist of four 7 minute circuits. There are 4 exercises within each circuit that you try to complete as many times as possible during 7 minutes. Each day's workout has two different circuits that you repeat twice. Basically you get 7 minutes to complete circuit 1, break 30-90 seconds, then set 2, break, then repeat set 1, break, repeat set 2.
The PDF includes:
She also has a free 1 week preview you can download that feature 3 workouts.
The Work Outs:
Resistance Circuit Training:
HIIT = High Intensity Interval Training
These 10-15 minutes of sprint training (30 seconds sprint, 30 seconds rest, repeat) can be done on a treadmill, bike, rower, or outside.
LISS = Low Intensity Steady State
35-45 minutes of power walking about 4mph gets your heart rate up at the same rate for an extended period of time.
$ How Much Does It Cost? $
Sweat With Kayla App
Note: App comes with workouts, education, and challenges
I call it nutrition and not a diet because the plan is more to inspire you with a 14 day example menu, an overview of macros and micros, and give you cooking tips. There is a vegetarian option and a carnivore option. I am a gluten-free pescatarian so some modifications were required. Kayla wants you to eat 3 meals and 2 snacks.
The most helpful part of the guide for me was learning portion sizes for meals and snacks. For my American friends, Kayla is from Australia, so you will have to do a lot of conversions. A proper snack includes 100g of low fat yogurt (~1/3 cup), 1 banana, 1 tsp raw honey, and 1/4 cup rolled oats, but she unfortunately does not specify if that's measured cooked or raw.
The other downside about her food guide is that it is not tailored to your individual daily activity level, but instead is a very broad recommendation. For example, I work a very active 60+ hr/week job and probably need a few more calories than someone who works a desk job.
What I Actually Ate:
I tried to learn as much as I could about proper portion sizes and how many servings of a food group I should be consuming a day, but I ultimately I did't find it useful.
Basically I ate clean, limited my snacking, considered my macro portions and shopped from the edges of the grocery store.
Clean eating is about eating whole, natural foods, limiting processed foods, watching out for fat, sugar, and salt. Generally eating smaller meals 4-5 times a day. Here's an example of a day for me:
12 Weeks really paid off!
I am more toned, much stronger, a bit leaner, and a whole lot happier.
I did every single MWF resistance training, Even the optional ones. I love that I don't have a gym membership and can still do these workouts and see results. One day I even worked out in my apartment's parking garage during a snow storm. I loved these exciting and dynamic intervals.
One of my personal struggles throughout my BBG journey has been comparing my progress to that of others. I tended to be a little hard on my self when I didn't see the same awesome results like a six pack, tight booty, and strong arms as other women on the same week in the process were seeing. It is so important to remember that everyone's journey is different and to not be discouraged by others' results!
The key to your success is remembering that this BBG journey is a lifestyle, not a destination. Another piece of advice is to have a "real life" fit friend! It has been the biggest blessing to have my Best Fit Friend to encourage me when I feel ick and bust my excuses when I don't feel like working out. So find someone you trust and love and embark on this wonderful healthy lifestyle together!
My Overall Impression:
Feel free to connect with me to ask any more specific questions you might have!