FAQs

Here you’ll be able to find all of the questions I get asked the most!!

If you have any other questions, please feel free to ask 🙂

How I Went From Lazy Bed Bum To Healthy Fitness Lover

Healthy Eating Related:

Do You Follow The H.E.L.P. Guide?

Do You Have Any Cheat Meals?

Treats vs. Cheat Meals

Do You Drink Alcohol?

Do You Drink Coffee/Tea?

Do You Take Any Supplements?

How Do You Keep Your Eating Habits Disciplined (Especially When Living With Family)?

How Many Calories Do You Eat Daily / Do You Count Calories?

How Do You Deal With Cravings?

 What To Eat Before and After Workouts

What Do You Eat Daily

Workout Related:

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

When Did You Start Seeing Progress?

Do You Do Any Other Exercises Other Than Kayla’s BBG?

How Many Times a Week Do You Workout?

What Equipment Do You Need For Kayla’s BBG? 

How Do You Do Kayla’s Resistance Training Circuits?

Do You Still Have Cellulite?

Body Measurements & Size?

Does Kayla’s BBG Really Work?

What Do You Do For LISS Workouts?

What Do You Do For HIIT Workouts?

Should You Restart a Week If You’ve Been Slacking?

Did You Struggle With The BBG Exercises At The Beginning?

Morning or Night Workouts?

How To Stay Motivated

Why You’re Not Seeing Results

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88 thoughts on “FAQs

      1. Hola, quería preguntarte si al principio se te hizo difícil.. Mi caso es que yo hago regularmente ejercicio en la caminadora (1 hora de lunes a viernes) y la cosa es que intenté el primer dia de bbg y no lo pude ni completar 😦 si no puedo hacerlo bien la primera semana.. Es recomendable repetirla a la segunda y desde ahí empezar a contar? Me frustré un poquito porque realmente no tengo training en lo q es músculo u.u .. Alguna recomendación?

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    1. I don’t get it when you have to do the LISS/resistance or HIIT training. Can you give an example of your weekly workout? For an example, how many times do you do the workout, what do you do on the rest of the days, like on Tuesdays and Thursdays and Saturdays.

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      1. I usually do Mondays, Wednesdays and Fridays resistance, then Tuesdays, Thursdays and Saturdays LISS. I usually do HIIT whenever i’m feeling it! But I never do on the same day as resistance!

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  1. Hey nats, i was wondering did u start the pretraining guide before the 12 weeks, or did you go straight for the 12 weeks? What kind of routine did you use to have before starting BBG (I mean, were you active)? Were you REALLY sore after the first sessions?
    Sorry I’ve got a lot of questions haha I hope you can answer xx

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    1. Hi! No, there wasn’t a pre-training available back in October! But if you’re not very active I recommend you start there! I went straight for the 12 weeks and it was KILLER! I was very sore for the first week, since I was not active AT ALL before!

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  2. Im on week three and i can know where near finish legs and cardio half way through i feel like im going to vomit and pass out. Its really upsetting me because i feel like i am getting no where nor any fitter. Did you stick strictly to her work outs or adjust them towards yourself? Please help im feeling rubbish!

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    1. When I started BBG I would struggle with the workouts all the time. I sometimes only did one round of circuits in 7 minutes. It is very common to feel like you’re going to vomit! It happened to me a few times at the beginning. But now, I never feel that way! So don’t give up. It takes a while to see results but when you see them, you won’t want to stop! You can do this!

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    2. Hi! Don’t be discouraged! It’s a marathon, not a race. Everyone’s progress is different, don’t expect results immediately! Be patient and eat well, and you’ll see results in a few weeks! 😘

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  3. Hi!! Question. I’m going to do bbg1.0 for the second time and wanted to start HIIT right from the beginning. Do you ever do LISS, HITT and resistance all in one day? In other words, how do you space out the sessions. I can’t figure out how many to do in one day. Thanks!!! Love your blog!!!!

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    1. Hi! That would be LISS workout I think. HIIT is HIGH INTENSITY INTERVAL TRAINING, so basically it’s 15 minutes of intense workout, in intervals. I go 30 seconds fast on the bike, then 30 seconds slow. Other people do that on the treadmill. Find a HIIT workout that works for you, make sure you’re doing intervals! good luck!

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  4. Hi. I am doing kayla’s workout but still has problem getting rid of my lower belly fats 😥 Do you have any tips or advice for lower belly fats? Thank you!

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    1. Hi! yes, you need to eat well! I’ve had lower belly fat for a while and believe me, it takes time to get rid of it. I do abs exercises, and I eat as healthy as I can, and that has made all the difference! Good luck!

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  5. How to manage doing Kayla without having equipment? I don’t have anything bench-like, step and bosu ball are too expensive, and i can’t find anything for exchange! Any suggestions?

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  6. Hi !
    Firtsly your work is spectacular and so motivating !
    I am french and i am beginning the forst week of the programm. But i don’t speack english very well and that is why there is something i don’t understand. Maybe you ould help me ?
    Well in the book with exercises, there are exercices for week 1 to 3 and then from week 2 to 4. So for the week 2, we have to do 2 sorts of exercices ? i don’t really understand ,

    And I have an other question : we have to do the exercices, fitness, but other things during the week ? Like running for example ? How many times in the week N? I don’t really understand because i am poor in english, so bad 😦 ?

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    1. Hi! The exercises on week 1&3, 2&4 are the same. So basically you have to do the same types of exercises on those weeks! It’s not that you have to do more of them, just repeat the same exercises! Don’t really know if that explains it! You have to walk 3-4 times a week, at a speed of 6.5 km/hr aprox! Good luck!

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    1. Hi Maria! I did BBG 1 twice, so that was 24 weeks. Now i’m doing BBG 2.0, which is another 12 weeks. I don’t know what i’ll do later! Maybe i’ll mix up some bbg exercises with other programs! Depends on what I want for my body at that moment.

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  7. Hey Ive been doing BBG for 9 weeks now and Ive noticed a little bit of changes not much…but Im sure its due to my eating habits. I try to eat healthy but I have ALOT of slip ups. I think Im having a hard time because Im getting bored with my meal plan. Just wondering…I see your instagram and all your rcipes….when are you releasing your recipe book and are you going to provide you typical week meal plan?

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    1. Hi Claudia! I don’t have a set release date yet, but i’m working on it! I’ll write the release date on instagram as soon as I know. Not sure about the meal plan yet, maybe that will be the next step! Good luck!

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  8. Hi! Do you have a thigh gap from kayla’s guide?
    My thighs touch when I walk ( glaaaam) and it makes me very very self conscious when I’m wearing leggings and bikini bottoms. So I just wanted to know if this guide slims the inside thighs!!!

    I wish you all the best , keep improving xx

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    1. Hi, i don’t know if I have a thigh gap. I guess it depends on how i’m standing. But yes, I understand you! My thighs used to touch and it was very uncomfortable! Lunges are great for slimming the insides of thighs! BBG has helped tone my legs down!

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      1. oh ok thanks but I heard that lunges bulk the legs instead of slimming them, is that true?
        And did you do lunges in addition of the BBG guide or just the ones being included in it ?

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      2. that’s a myth!! If you want to slim your thighs down then you need to do some kind of cardio, that’s why kayla’s guides suggest doing LISS every other day. If you combine cardio + resistance you’ll see a change in no time! I just did the lunges in the guide!

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  9. Hola hablas español? Si es así me gustaría hablar contigo de alguna forma, por instagram direct o whatssap o correo ! Mi instagram es modafitness277 gracias !!!

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  10. Hola Natalia! Antes que todo contarte que fuiste ina inspiracion para comprar la BBG!
    Hoy empecé mi pre-entrenamiento (tengo buena resistencia cardio pero CERO musculo asi que decidi empezar por lo básico)
    Mi pregunta es 2×1 (y lo q no entiendo de la guia):
    puedo hacer trote suave como LISS? Y, este se hace los dias que yo prefiero? O sólo los dias indicados en la guía?
    Ahi me pierdo…no me gustaría que salir a trotar “interrumpiera” el entrenamiento BBG.

    Gracias!!!

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    1. Hola! Gracias por escribirme 🙂 Sí, está bien hacer un trote suave como LISS. Lo importante es que mantengas un “steady heart rate” durante ese trote! Tu puedes organizar tu horario como quieras, pero lo importante es que los resistance workouts sean día por medio para que los músculos tengan tiempo de recuperarse! Entonces intenta de hacer un resistance workout un día, y al próximo LISS. Suerte!

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  11. hi nats! i just tried to read through all your posts and comments so i don’t repeat questions, so i’m sorry if i do!
    i’m wondering what you eat before and after workouts? i prefer to work out in the morning or in the afternoon, but i usually end up slacking and working out in the afternoon anyway haha. sometimes i have granola and greek yogurt prior to a workout (because that’s usually my lunch and i work out after lunch) and feel like i have more energy as opposed to when i don’t eat first. and should i just wait until the next meal to eat post workout? or is a snack okay, and what kind of snack?

    also, do you feel thinnest in the morning and feel like you bloat as you eat throughout the day? i wake up feeling confident with a flatter tummy and then once i eat something i bloat :[ its super frustrating. does this ever get better? thank you so so much xoxo

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  12. Hi ! First, I love your transformation, so inspiring. I follow you on instagram, I would go watch your pictures to motivate me 😀 So, I have one (“embarassing”) question… I have no problem doing the workouts I m on week 6… i have no prob eating well and healthy… but we are at that time of the girl month lol where I just can’t stop eating.. it s impossible not to, I feel tired, my head hurts, i have no energy. I feel crap because I was doing so well but I know that it will get better in a few days.. did it happen to you too? Thanks 🙂

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    1. Hi! Nothing to be embarrassed about! It happens to the best of us! Just try to keep a clean kitchen, so you aren’t tempted to eat unhealthy foods when it inevitably happens! Good luck!

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  13. Hi! I have a question, you bought the book ‘build a better booty program’? I want to know if it’s worth paying for the book, thanks!

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  14. Nats I want to tell u that u are soooooooo inspiring ♡♡ and u motivated me a lot 🙂 I do have the same problem as u with my thighs 😦 I really hope my thighs can be as but if u as yours after the bbg. .. did u do all the leg workouts including the weighted lunges ? Because I don’t want my legs to have a lot of muscles I want lean legs…. Also can I do a p90x3 workout instead of the liss ?
    Thank u soo much beautiful :***

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    1. Hi! Thanks for your kind words 🙂
      I did all of the leg workouts, yes! Don’t be afraid. Your legs will only get bigger if you’re eating too much. But if you eat healthy, you should see toned and lean legs! I don’t know about the p90x3 workouts though, sorry!

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    1. Yes you can! LISS is cardio. But I think you should still stick to kayla’s LISS because your heart rate will stay steady without compromising your breathing!

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  15. Hi ! I’m truly inspired by you and you have really motivated me to start workoing out. I was just wondering how many times a week you typically workout? do you take any rest days? thanks so much and keep doing ehat you’re doing!

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  16. Your waist is so tiny! What are your waist and hip measurements? We’re about the same height and build so I’m super interested so I can get motivated!

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  17. Hi there. I don’t have an FAQ, I just wanted to let you know that you inspired me to (finally) purchase Kayla’s bbg. I had been on the fence for a couple of months and wasn’t sure if I wanted to invest. Then one day I saw your progress pic and something just clicked for me. I bought Kayla’s guide about a week ago and am thrilled that I did. Nats, keep inspiring people to change their lives. Your blog and insta are really helping me learn about whiole body heath, determination, and how to feel good about myself even if I don’t see numbers changing. Thank you beyond measure Nat!

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  18. Hi! Thank you so much for investing so much of your time towards helping others with their fitness and healthy lifestyle journeys! It’s incredible to see women building up other women rather than us being so judgemental toward one another! I just began bbg 1.0 and am just still on week 1 pee training. I am similar to you, I have cut out junk cold turkey otherwise I wold be too tempted this soon in my process. I also like you, have never previously included myself in any type of physical activity.

    I have 2 questions that I will list below!
    1. I’m finding myself extremely sore after these workouts which I love because I know they are working! My question is, did you ever get so sore than you could barely walk? That’s how I am now. It’s kills to sit for a long period of time and then stand back up. To sit in my car or get out of my car, etc. Tomorrow is my full body day, I am going to do my best but I don’t know if my poor little thighs can withstand some of the leg workouts tomorrow! I think they might end up just plopping off of my leg itsself!

    2. I began healthy eating 4 days ago! I have found I feel so much better and no longer have that sluggish tired feelings after meals or that 2pm crash every day! I have been having mostly fruits and yogurts for breakfast. However this morning I switched it up and had an English muffin with an egg and blueberries. Shortly after I ate I found myself feeling very bloated and sleepy feeling. Is this due to the different type of breakfast? I am thinking too many carbs at once…

    You are truly inspiring and I am so proud of you for sticking with your plan for good! Keep up the excellent work. You look fantastic!
    🙂

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    1. Hi! thanks for your kind comment!!
      1. yes! I felt sore when I started as well! the first week was HELL!! but it gets better! and then it gets worse again haha but you learn to love feeling sore!
      2. what’s an english muffin? maybe it isn’t as healthy as you think and that made you bloated! make sure to only eat whole wheat grains!
      good luck!

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      1. Thank you so much for your advice!
        Ha! I guess I forget not everyone is from Alabama, U.S. – we are country folks down here! Or up here, depending on where you are!

        Since I posted the last comment, my legs have almost gone back to normal. I have found I can do the workouts now and be medium sore but not like I was for the last few days! I am doing extra cardio sessions daily on top of LISS to build up my stamina. Like I said I have never included myself in physical activity prior to this so my body is being thrown for a loop during these beginning days.

        As far as the English muffin, I tried to attach a photo but it won’t let me! It was whole grain but I put about a tsp of butter on it and I am thinking that’s what it was! The nutrition facts are equivalent to 1 slice of whole wheat bread..

        Thanks again for your help!!
        (:

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  19. Thank you so much for sharing your journey! You are such an inspiration and part of the reason I started the BBG and Help Guides. I have a quick question on grains/carbs from your first time around with BBG 1.0. Did you eat much bread, wraps, or pasta (gluten free, wheat, or otherwise)? And if so, did you often eat a sandwich or wrap for breakfast/lunch and then eat a small pasta dish for dinner in the same day? I just don’t want to overeat grains/carbs and hinder my results. Thanks!

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    1. Hi Lynn! Thanks for writing! When I first started I ate a lot of quinoa, brown rice and wraps and bread! I would eat pita bread more than any other. I wouldn’t eat pasta because I didn’t realise there was whole wheat pasta! And yes, I would eat bread for breakfast, then maybe some rice for lunch or dinner. I wouldn’t worry about it too much! I guess it depends on everyone’s body. As long as you make the change from white grains to whole wheat then I think you’re fine! Maybe do two servings of grain a day? Good luck!

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  20. Hi! I write to ask you for some advices 🙂 I’m in the 7th week of Kayla guides, i can see how much my body changed and how good i feel myself, i eat healthy always but now i’m at my boyfriend and i will stay here for 3 weeks, the problem is that his family cooks really unhealthy food all the time, full of fat and sugar, i can even forget about fresh veggies. I feel myself really bad with this, im full and bloated all the time and i don’t have energy. Obviously i eat everything what they give me, because i don’t want to be unfriendly. I tried to change something and when we went to the shop last time and i wanted to buy healthy stuff like olive oil, fresh veggies or whole grain flour but his mom changed these things for worse, “unhealthy” ones like normal oil. I can’t really go to the gym either, i just try to go for a walk everyday but it’s like only 15 mins walk. So in general i’m really happy to be here but I can’t really enjoy this time because i’m afraid of losing my 7 weeks progress in this short time. I would be really thankful for your advices how to deal with it and what to do. 💕😊

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    1. Hi! I wrote a blog post about this:
      https://squatmango.com/2015/02/15/how-do-you-keep-your-eating-habits-disciplined-especially-when-living-with-family/

      But I think it’s different dealing with your own family and dealing with your boyfriends! It’s a tough situation you’re in! I would suggest you go to the supermarket on your own time and buy your own food. Maybe talk to your boyfriend or talk to your boyfriend’s mom about your healthy eating and how dedicated you are to it. Try to make them understand this is important for you. You can suggest you’ll cook your own meals but you’ll need their approval, being a guest in their home! Good luck!

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  21. Hola nat! solo te escribo para preguntarte si tomas alguna clase de proteina, ya sea protein powder o algo parecido. recientemente me he dado cuenta que muchas bbg girls toman algun tipo de proteina con smoothies, shakes (pre workout and post workout) y para otras recetas. no se tu que pienses sabes algo acerca de esta proteina? es buena para mi?

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    1. Hola Cami! Comencé a tomar proteínas hace muy poco. Uso Lean Up Whey Protein de Uniquemuscle, es riquísima! Yo que tú investigo sobre el tema y luego ves si es algo que quieras consumir. Para mi no fue necesario comenzar a tomar proteínas hasta ahora, ya que mis metas han cambiado y quise un empujón! Un abrazo!

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  22. OMG, I had no idea you were Tami’s sister! I knew Tami for several years from Nido (didn’t know her that well tho) and I followed your blog and ig just recently and saw you both and I literally died lol

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  23. I was wondering what do you do when you get sore. I just started Kayla’s bbg for Monday week 1 and I felt so sore after completing the workout. I usually don’t feel sore until the very next day, but I guess the workout was too intense for me that my thighs were sore. I was still sore so I couldn’t continue with the Wednesday workout. Is that okay? What would you do if you got sore from a Monday workout session and couldn’t continue with the Wednesday workout session? Would you just skip it and rest your muscles? Maybe I should have tried exercising and build up my physical activity weeks before getting started with Kayla’s guide. Any suggestions on relieving sore muscles? It’s been awhile since I’ve exercised, and my body is not quite used to it yet.

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    1. Hi! I’ve started adding protein powder to my diet in order to decrease soreness! Being sore is great because you feel like you did well in your workout, but it sucks when it leaves your body useless! Usually I do LISS on days I can’t workout cuz i’m sore! Also, you could get a foam roller! Good luck!

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  24. Another question: How do you know when a mango is ripe? Whenever I go grocery shopping and I’m picking out a mango, I never know which is good to pick. Do I examine the color? The texture? When I try to cut it like yours, it never turns out nicely like yours, too. It’s quite frustrating. Would you cut it and freeze them to make smoothies with it?

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  25. Hey there! I didn’t know how to contact you about your recipe book.. I bought it.. yaye me!But I have a question about the pil pil shrimp.. i would love to make it but it says 100 ml white wine.. I don’t drink alcohol because of my beliefs.. What can I substitute it with??

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  26. Hola! Voy por la segunda semana de bbg (con mucho mucho esfuerzo, la verdad es que nunca he sido de hacer ejercicio) y el primer dia senti mucho dolor en las piernas.. pero a partir de ahí ya para nada.. y eso me espanta.. no se si no estoy haciendo bien los ejercicios.. porque de verdad no siento nada de dolor, o no se si me estoy dando mucho break entre ejercicios.. cual es tu recomendación?

    Saludos!

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    1. Hola Maria!! es completamente normal eso, nos pasa a todas!! la primera semana es dolor dolor dolor y la segunda no pasa nada! tu cuerpo está acostumbrándose! no te preocupes, y sigue con todo!! suerte!

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  27. Hi!

    I was considering your recipe book and was wondering if your recipes show how many Protein, Carbo And Fats there are in each dish? I’m considering tracking my macros and would like to know.

    Thanks!!

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    1. Hi! No, it doesn’t have the nutritional value of each dish. I wanted to make the book as simple as possible and considering I don’t count calories or track macros, I didn’t think it’d be necessary. Sorry about that!

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    1. Hi! It depends on how i’m feeling. But I try to push myself and get them done anyway! If you can’t do an optional day for some reason then that’s ok! Always listen to your body.

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  28. Hola… Hace muchísimo tiempo que he querido empezar a hacer este programa (BBG), sin embargo, he intentado por 2 semanas y no duro más, ya que, siempre he sido muy deportista, y he hecho mucho ejercicio, además que soy hiper inquieta y no puedo estar tanto tiempo sin hacer ejercicio. Mi pregunta es, que opinas tú de comenzar al tiro con la estructura del programa de la semana 9 en adelante, o sea, comenzar con los ejercicios de la semana 1 y todo, pero realizar desde la semana uno, 3-4 ejercicios de resistencia. 1-2 HIIT, 1-2 LISS. O crees que es necesario seguir el programa lo que dice, o sea, espero a la semana 9 para realizar todo lo anterior. Gracias de antemano. Y está buenísimo tu blog.

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    1. Hola!! Sí, puedes subir la cantidad de ejercicios y agregar HIIT si tu quieres! BBG esta diseñado para que una principiante pueda hacer los ejercicios sin agobiarse tanto y de a poco se va incrementando la dificultad, pero si tu sientes que es muy poco y estás com ganas de más, entonces dale!! 😊

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