Bikini Body Guide workout founder Kayla Itsines is a 24-year-old fitness trainer from Adelaide, Australia. She has gained a considerable popularity and fan following within a short period of time with her Kayla Itsines BBG Workout. Ms. Itsines has been able to successfully cultivate in her fans, a motivational spirit towards a healthy way of life. By campaigning actively about "bikini" body, she has been able to relate her campaign with confidence, self-acceptance, and a healthy lifestyle.
The key mode of her online recognition is via her Instagram account, in which she frankly shares different tips, e-cards, pictures of her abs, her campaigns, and motivational sayings. Her Instagram account has about 5 million passionate followers. According to statistics, posts with '#kaylaitsines' hashtags exceed 1.4 million.
Kayla Itsines Bikini Body Guide Workout Founder
Born in a happy family, she grew up doing pushups, situps, playing basketball and running around. Instead of playing indoor games and Xbox, she developed in her head a purpose to be fit and physically healthy. She completed her AIF Master Trainer course in 2008 from Australian Institute of Fitness. After working as a personal trainer in Adelaide for a while, she established her own company The Bikini Body Training Company Ltd.
Currently, Ms. Itsines leads an idyllic life along with her boyfriend Tobias Pearce. She teamed up with his company, Fresh Fitness Solutions to expand her training. In fact, according to Itsines, Pearce was the major source of support for her in compiling Bikini Body Guides, a series of e-books that can be purchased online. In these pdf guides, she presents a 12-week plan, expanding on two different levels: BBG 1.0 and BBG 2.0. Also, she has a nutrition guide called H.E.L.P, which is a descriptive manual about healthy foods, healthy routine and much more.
Kayla Itsines Workout
Kayla Itsines Bikini Body Guide BBG Workout got wide popularity under 'The Kayla Movement' campaign, which started on January, 5th. It was about taking her Bikini Body Guides and sharing it using the hashtags: #kaylasarmy, #thekaylamovement and #kaylaitsines. After few months, she became a sought-after figure on Instagram. Currently, women from all over the world join her fitness plan. If you meet a woman following Kayla's fitness routine, you will find them to be the nicest persons with fresh skin and an active body!
In her guidebook, she explains the necessity of educating women around the globe about the importance of training and healthy diets. She thinks that they create a well-rounded way of lifestyle which is enjoyable, beneficial and long lasting. Her BBG workout e-book is a compiled research of personal experience and cited facts. It gives sound recommendations and advice on food, fitness goals and various exercises.
BBG Workout Plans
Her e-book majorly covers plyometric training, circuit training, stretching and cardiovascular exercises. These exercises are fairly spread over a 12 week period. The good thing about these exercises is that they become tougher with each passing day which gives time for your body to get equipped with constant physical exercises. It helps you build stamina and keeps your pace steady. There is a wide range of options for exercises which makes it less boring.
All famous fitness guru Kayla Itsines released her app and changed the name of her campaign "Bikini Body Guide" to "Sweat with Kayla". She did it because of criticism on the word "bikini". Many thought of the term as too shallow and reverting. In order to compensate for criticism, she switched to a progressive and less reverting name for her app: "Sweat with Kayla". This app got a lot of criticism from her loyal fans on account of various reasons. According to many, it is expensive and has nothing new. In her interview, Kayla clarified the purpose of introducing the app, which was to expand modes of approaching her and to create a largest female community in a cheapest possible way. She also said that the happiness of Bikini Body Guide was her number one priority and that she will evolve her methods and introduce new training in her program with the help of this app.
BBG Workout 1.0:
BBG 1.0 is the first stage of her plan, which is comprised of various training. They include:
- High-intensity interval training
- Low-intensity steady state
Kayla plans the whole week with different exercises for each day. An advantage to these exercises is that they vary greatly in their intensity which makes your overall routine flexible and less boring. In BBG 1.0, HIIT (high-intensity interval training) are to be done for three times in a week (Monday, Wednesday, and Friday). These are twenty-eight minutes exercises that include two seven minute circuits. These circuits are done with four different exercises, twice.
Other three days of the week (Tuesday, Thursday, and Saturday) are about focusing on LISS (low-intensity steady state). These mild exercises include normal chores, like walking, cross training on elliptical machine and cycling for 35-45 minutes. LISS days can also be compensated with yoga classes.
Also included in her weekly routines are rehab guides. These include random stretching which she emphasized her clients to perform when they are free. These rehab exercises can be done after HIIT workouts and on Sundays, which is an off day.
BBG Program 2.0:
Even though it is also a typical woman workout style, BBG 2.0 is significantly different. It involves heavier weights and a lot of static movements. There is less jumping (typical of BBG 1.0). BBG 2.0 is a real challenge because it requires a lot of stamina. There is a lot of fat burning and sweating as it incorporates intensive workouts like weighted barbell squats, weighted sit-ups, arm raises and etc. It is also spread over a span of 12 weeks. The overall guide is same as it also involves seven-minute workouts in four sets.
Also, it requires more equipment, like barbells, dumbbells, medicine ball of 12 kg, skipping rope and kettlebell of 8-15 kg. In BBG 2.0, Kayla Itsines has introduced exercise challenges which have to be done after every few weeks.
Kayla Itsines reviews have been fairly positive and motivating all over the internet. The population of her fan following keeps increasing with every next picture of her abs. She is no doubt one of the leading fitness gurus in the world, who not only emphasizes on a sound body, but also on a healthy approach towards life. Her food manual, H.E.L.P is of great help in critically choosing daily food in light of proteins, carbohydrates, vitamins, and minerals.
Ready to begin with your own fitness routine? Do you know where to start or how to begin? Do you know what routine will work for you and your goals? If you have no clue how to answer these last couple questions, the tips that are listed below are for you.
Increase your activity level by not taking the easy routes during your day. Everyone has difficulty squeezing workouts into a hectic schedule, so increase your movement during the course of your normal day. Instead of parking near the entrance of the store, park at the end of the lot and walk. Avoid elevators and take the stairs whenever you can.
Don't be afraid to ask for help at the gym. If you don't know how to use a machine, go ahead and ask. Understanding how to utilize both the aerobic and strength building machines will give you the confidence to actually use them. The more comfortable you are, the more likely you are to keep up your workouts.
In order to improve fitness levels when biking, try cycling with just one leg. The benefit of this is that you are able to focus on the important part of your leg stroke, that being the even distribution of workload among all of your leg muscles. This trains your leg for the upstroke and allows the minor, smaller muscles to get a greater workout.
A good way to make sure you routinely do as much as you can to get fit is to take a friend to the gym with you. When you take friends to workout with you they not only make sure you don't slack on going to the gym, but they help motivate you when you're there as well. Working out together also relieves the stress and anxiety of going to the gym alone.
When working out, it is important to keep in mind that shorter workouts are better than lengthier ones. Increase your workout slowly over time and remember that quality training is better than longer training sessions. This will prevent muscle strain and instead will build your muscle strength in a safe and healthy way.
A great tip to help you get fit, is to invest in some body fat calipers. Scales only tell you how much you weigh and it's common knowledge that muscle ways more than fat. Body fat calipers will tell you what percentage of your body consists of fat.
Exercising increases the oxygen to the brain. Studies have proven that incorporating an exercise program to your daily routine will decrease the chance of getting dementia in up to 60% in older adults. Exercising releases proteins that strengthens the brain's neurons and cells which is directly related to memory and learning.
If you are looking to gain muscle mass, then do more reps with a lesser weight to achieve this. Muscle mass is not all about being able to lift the most but to endure the longest without losing strength. Many heavy lifters use this specific method.
Exercise in the morning. Studies show that most people are most sedentary in the early morning hours, which means that your metabolism runs slow. Exercising in the morning kick starts your metabolism and helps you start burning fat quicker, whether it's a brief workout of five minutes or a full workout routine.
You should try to keep your body as limber as possible. You should hold your stretches for 30 seconds if you are under 40 years old. If you are over 40, you should hold your stretches for one minute. As you become older, your muscles get less pliable. As a result, your stretches need to be held for longer.
Kayla Itsines Workout Review Conclusion
A great fitness tip is to perform front squats. Adding front squats to your routine is a great way to target your quadriceps in a different way than regular squats. All you do for a front squat is place the bar with the weights against your collarbone, in front of your neck.
Dribble a basketball in heavy gloves. Doing this will allow you to learn other methods of hand control, since you cannot feel the ball. Famous basketball stars credit this method with helping them learn hand control, and studies show that it really does help. Get some thick gloves and dribble away!
Learn how to do squats by using a chair. Squats can be great for you, as long as you have good form. Learn how to do this by sitting in a chair, but standing back up the second you feel your bottom touch it. This is the best way to learn the proper squat technique.
Do you know how to begin your own fitness routine now? Can you now find a place to begin with it? Do you know what will work for you? If you can now provide an answer to these questions about Kayla Itsines Workout, then you have read and understood the previous tips and are ready to make Kayla Itsines Bikini Body Guide BBG Workout work for you.