What Is BBG/How Did You Lose So Much Weight?

BBG stands for Bikini Body Guide. It’s a training guide made for women all over the world, made by Kayla Itsines, a personal trainer from Australia.

Kayla’s Program consists of the Bikini Body Guide (training guide) and the HELP guide (healthy eating guide). For more information on whether I use the HELP Guide, and what my food habits are like please go here.

BBG consists of Resistance Training, LISS and HIIT.

Resistance Training: a mix of plyometric (jump), body weight and hypertrophy (muscle and strength building) training. Resistance training is done 3 times a week, and each “workout” lasts about half an hour. These workouts vary in intensity, and focus on different areas of the body (for example, week 1 has Legs&Cardio, Abs&Arms, Full Body Circuit). If you’ve done any of these workouts, then you probably know what #deathbykayla is! 😂

LISS: stands for Low Intensity Steady State. It’s basically any low intensity cardiovascular exercise that maintains the same duration and speed throughout. So, what I do is WALKING for 35-45 MIN at 6.0-6.5 km/hr (3.7-3.9 mph). I either walk outside and enjoy the scenery, or walk for 45 minutes on a treadmill at the gym while watching TV (i always try to go when FRIENDS is on :D). If you don’t like walking, Kayla also recommends cycling or using a cross-trainer. I’ve heard of some people who do Yoga for their LISS sessions!! What’s important is to do LISS from 3 to 5 times a week, ideally on the days in which you don’t do resistance training.

HIIT: stands for High Intensity Interval Training. HIIT consists of two periods, called “rest” and “work” periods. The intervals Kayla uses are 30:30. So, sprinting at full capacity for 30 seconds and then standing still for 30 seconds. This happens for 10-15 minutes. I personally don’t like doing it on a treadmill because I hate running, but I enjoy using the stationary bike for this.

In Kayla’s BBG, Resistance Training and LISS must be done for the first 8 weeks, and HIIT sessions must be incorporated in week 9.

I did BBG for many months, lost about 10 kilos at some point. Though weight loss is not everyone’s goal, it was mine when I started. My goals have changed since then, and I’m more interested in growing muscle than losing weight, so I workout and eat accordingly.

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15 thoughts on “What Is BBG/How Did You Lose So Much Weight?

  1. Hola Natalia, muy chévere tu blog y tu cambio 🙂 Congrats! Tengo una pregunta y no encuentro al respuesta, me podróas ayudas plisss?. Es sobre el ejercicio. Yo soy una loca del ejercicio, me encanta, corro medias maratones, maratones, hago insanity, tabata, hiit, todo, mejor dicho todos los días hago mínimo una hora pero porque me fascina y siempre siento que 22-30 minutos es muy poco y descanso un día porque me toca. Por mi haría toda la semana.
    Voy a empezar la guía la próxima semana. Pero quiero saber si puedo hacer HIIT desde la primera semana o cardio mas pesado (correr 5-10-15km) desde la primera semana, los días que no haga resistencia (es la única restricción que encontré en la guía: no juntar hiit con resistencia). La verdad LISS me aburre!! Mejor dicho. Podré reemplazar el HIIT por LISS? Estoy confundida!! Si me puedes ayudar con esto sería buenísimo! Mil gracias y felicitaciones otra vez¡¡¡
    PS: Vi que le echas a tu comida merken. Yo viajé a Chile hace 3 años y lo probé y lo AME!!! Lo comprè en un pueblito del sur que ni siquiera me acuerdo el nombre! me traje como 5 tarros y ya me queda el último poquito. Me puedes decir dónde lo consigues en Santiago?? A ver si algún amigo allá me lo consigue?! GRACIAS!!!

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    1. HOLA!! Gracias por escribirme!
      Si estás en un buen estado físico entonces no hay problema que empieces con HIIT. No se si se debería reemplazar LISS con HIIT! Quizas podrías trotar o correr como LISS, pero no necesariamente tienes que hacer una sesión de HIIT. Pero bueno, tu tienes que ver como se acomoda tu cuerpo!
      El merkén se puede comprar en cualquier supermercado! Que bueno que te gustó! ¿de dónde eres? Un abrazo!

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  2. Hola Natalia!! Tan bonita gracias por responder 🙂 se que has tenido miiiillll nuevos followers y preguntas en los últimos días. Muchas gracias
    Voy a empezar entonces reemplazando algunos liss con hiit a ver cómo me va! Este lunes empiezo. Estoy muy emocionada!
    Gracias por el dato del merkén! Estaba muy preocupada de pensar que nunca lo iba a encontrar otra vez entonces como me queda el ultimo tarro llevo como 6 meses comiendo de a poquitines!! Lo amo. Se lo echo a TODO!
    Soy de Colombia pero estoy viviendo en China!! Y te imaginaras qué el tema de la comida sana es bieeen complicado por acá! Pero bueno! Se logra!! Un abrazo t gracias nuevamente!

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  3. Hola!
    Primero, admiro un buen tu trabajo, estás increíble ☺️
    Ya he terminado con bbg1, pero no veo taaantos resultados como creía, sé que es un estilo de vida que adoro haber adquirido, hasta cuando viste resultados satisfactorios en tu caso? Muchas gracias por compartir todo esto con nosotras. Eres una inspiración.

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  4. Hi Natalia,

    I’m a huge admirer of yours; your posts and IG feed is extremely inspiring for me! We are about the same body type/height, so I really connected with you. (I won’t go on about how amazing your progress and dedication is, because you already know.)

    I’ve been trying to do the BBG for a while now. I keep getting to week 2-3 and then lose discipline. (I’ve re-started weeks 1-4 twice and failed both times.) I think since I didn’t stick to them strictly, I haven’t seen much progress which is also discouraging. Now, I’m considering starting over again.

    I had a lot of success with barre workouts, but because they’re so expensive – I like the value and convenience of Kayla’s guides. However, BBG is a lot more high impact and “feels like hard work” vs. the fun atmosphere of a barre studio… Even though BBG is less than 30 minutes (compared to an hour in a studio) I find it really difficult to stick with it and I dread each workout (vs. looking forward to going to a class.)

    Did you feel like this when you first started? (For me, these exercises feel awful and it is really hard to stay focused and not think about giving up.) Any advice on how to stay motivated/dedicated?

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    1. Hi! This has happened to me. When I first started I didn’t really dread the workouts, but now I kind of do! It’s normal. Some of the exercises require a lot of jumping and I don’t really like feeling out of breath. But I love how great I feel after a workout, feeling like I’ve given it my all! I would recommend you get a friend to try the workouts with you, that way it’s easier to commit to it! If you haven’t already, make yourself a fitness instagram! It helps A LOT, finding other people with similar interests that will help motivate you to continue! Also, eating healthy will help! Good luck!

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  5. Good morning, Natalia!
    I’m considering the bbg and have read gobs of blogs/tutorials/memoirs of sorts. As an active bbg gal, would you suggest the free trial wk to a newbie or should I jump in head first? Also, I read that it’s an ebook. Is that the actual format? I’m hoping for a dvd.
    Thanks in advance for your information! Hopefully, we’ll be on this path together soon.
    Caity

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    1. Hi Caity! Thanks for contacting me! It’s an ebook (pdf) and I would suggest you jump in head first! The free week shows you what kind of workouts there are in the guide, but it’s important to read the whole bbg (workout) and HELP guide in order to gain real results! hope this helps! Good luck!

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  6. Hola 🙂
    Soy un poco lenta y no entiendo lo del LISS en la caminadora. Le debes ajustar en la velocidad hasta 6.0 o 3.7 cuando caminas porque cuando le subes hasta 6 ya estás corriendo! No sé si me explico, ojalá puedas ayudarme 😀

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