what is bbg workout

What is BBG Workout from Kayla Itsines?

What is BBG workout by Kayla Itsines? You may be wondering this as you scroll through your news feed on Facebook or Instagram as advertisements for the BBG program pop up left right and center.

The BBG workout is part of popular Australian personal trainer Kayla Itsines’ Bikini Body Guide (BBG), followed by millions of females across the world. What are BBG workouts is what this article is here to explain to you, so read ahead to find out more what does BBG means!

What is BBG Workout all about?

So really, what is BBG workout all about that makes it so successful? The Kayla Itsines workout within her BBG program is perceived as working towards getting that ‘Bikini Body’ that every woman desires.

However, it is not just about getting that ‘Bikini Body’ but a whole lot of other factors to do with improving women across the globes fitness and health in order to live a better lifestyle.

Itsines states, “To me, a ‘Bikini Body’ is not a certain body weight, size or look, but rather a state where YOU are confident, healthy and feel good about yourself and your body.”

Essentially, the BBG created by Itsines is a way to encourage women to become fitter and healthier in order to make better lifestyle decisions and thus feel good about themselves in their own skin.

Itsines’ BBG is a 12 week workout and nutrition guide. It involves a variety of exercise types structured to induce increased fitness and weight loss. Exercise is completed six days a week with one rest day.

Each day involves exercise such as resistance training, HIIT (High Intensity Interval training) and LISS (Low Intensity Steady State) cardio. These types of training will be expanded further shortly, as you read more.

Each week involves three 30-minute interval based resistance-training sessions. These consist of two different circuits comprised of four different exercises. Each circuit lasts 7–minutes, which are repeated twice throughout the session.

These resistance-training sessions are completed roughly three times a week. Each session will target a different area of the body. This includes legs, arms or core. Some of these may be combined to create a session involving both arms and core or whole body.

On alternative days, the program requires you to complete a form of cardio-based exercise. This involves either HIIT or LISS as mentioned before.

HITT involves interval-based exercises. This includes sprinting for say 30 seconds and resting or walking for 30 seconds. These sessions are for a shorter duration that will not exceed 30 minute and usually last 10 to 15 minutes.

LISS involves low intensity activities for a longer duration. These include walking, running, cycling, swimming and the like.

These activities are completed for roughly 30 to 60 minutes approximately three days a week.

By implementing this type of workout program in conjunction with a carefully planned nutrition guide the BBG works to:

  • Improved body image
    Learn to love the body you are blessed with
  • Increased fitness
    Expand your lungs capacity to utilise oxygen in order to work at a higher intensity for longer
  • Increased strength
    Build up your muscles to be able to lift more or complete more repetitions
  • Improved weight Loss
    Decrease your body fat percentage and thus decrease weight
  • Education
    Learn how to effectively apply training methods and nutritional guidelines to improve you lifestyle habits to encourage a healthier lifestyle
  • Community and social motivation
    Having a worldwide support group who is completing the same program can help to motivate and inspire. It also acts as a way to keep women accountable and encourage other women to keep going and achieve their goals.

These six factors are what the BBG workout is all about and work to induce successful results for millions of women who follow Kayla Itsines’ program.

Inherently, Itsines guide is about improving a variety of factors in Women’s lives to successfully induce weight-loss but ultimately allow them to make healthier lifestyle choices and live a better, happier life!

What is the BBG workouts effectiveness?

How are the BBG workouts effective in doing for women who complete Kayla Itsines’ BBG program? Well, lots of effects have resulted from the Kayla Itsines workout in conjunction with her carefully developed nutritional guide by qualified Dietitians.

As per the thousands of Instagram accounts and online reviews based around Kayla Itsines BBG program, there have been millions of testimonials and photographic evidence proving success and effectiveness of the BBG.

So what are the BBG workouts and how is it effective in producing results for the many millions of women across the world in achieving their ‘Bikini Body’ and improved heath and fitness for a better lifestyle.

  • Scientifically Based
    Training prescribed is proven via research to increase fitness alongside improving metabolism to maximize fat loss and therefore weight loss. Incorporating resistance training and HIIT in addition to the standard cardio has been proven to increase metabolism not only during exercise but also post exercise.

This is called EPOC (Excess post-exercise consumption). EPOC is the increased use of oxygen following a high intensity exercise activity due to the deficit of oxygen the body is placed in when starting an intense bout of exercise. This works to return the body’s function to resting levels. By doing so the body is effectively utilizing extra energy (metabolizing) thus increasing calorie burn for hours following exercise completion.

  • Qualified Dieticians
    Dieticians from NPA Pty Ltd have assisted in the production of meal plans provided in the BBG nutrition guide. It follows the research-based recommendations of the Australian Guide to Healthy Eating (AGHE). The AGHE provides advice on what should be included in healthy meals and their portions. This includes a wide variety of nutritious foods such as grains and cereals (mostly wholegrain and high fiber varieties), vegetables, legumes and beans, lean meats and poultry, fish, eggs, tofu, nuts and seeds in addition to milk, yoghurt, cheese and other dairy alternatives (mostly reduced fat).
  • Consistency and Dedication
    The program will only work if you do. Itsines give you all the structure and education you need to succeed but you will have to do the work and follow it meticulously in order to see results. If you do, consequently your outcome will be the one you desire.

These three factors form the effectiveness of Kayla Itsines BBG program. Consequently the effectiveness of the program is high, meaning a prominent success rate through consistency and dedication completion of this research based program.

To understand more about Kayla Itsines BBG workout, you can read my full review on Kayla Itsines workout program.

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