BBG WEEK 1: Total Newb
Happy 2017! It's January, which can only mean one thing...most of us are hitting the re-start button and getting serious with our health. Motivated or not, I hope this 12 week exercise program inspires you ;)
Our wedding is 6 MONTHS AWAY (insert panic attack), and my goal is to be in the best shape of my life. Lord knows it's only going to go downhill from here. Jokes aside, I do pride myself on keeping an active lifestyle and eating well. I'm just saying that I may or may not be in a steady relationship with pizza, okay.
Let's get to business. Ever heard of the BBG? It stands for Bikini Body Training Guide, and it was created by Kayla Itsines. Before you roll your eyes, this isn't a diet program or some weird fasting nonsense. This guide is dedicated to making you stronger through specified resistance, LISS, HIIT, and stretch exercises. As it's stated in the guide, "a bikini body is not a certain body weight, size or look, but rather a state of mind where you are confident and feel good about YOU". Click the link above for a more in-depth analysis, but here's the general basics you need to know:
- It's 12 weeks worth of 28 minute high-intensity resistance workouts in circuit form, plus educational content. These workouts come in sheets, and you do them on Monday's, Wednesday's, and Friday's. Each sheet has two circuits, with 4 exercises in each. The circuits should be done in 7 minutes, and you perform them twice. So your total workout should be around 28 minutes. Make sense? See photo below!
- On the days you are not doing the resistance workouts (Tuesday's, Thursday's, Saturday's), you can either do LISS (Low Intensity Steady State) cardio training or HIIT (High Intensity Interval Training). A LISS workout would be 35-45 minutes of walking, or you could choose to do HIIT and include 10-15 minutes of interval sprints.
- Although the guide is heavily focused on exercise, FOOD INTAKE still plays an important factor. What you put into your body throughout this 12 week process will make or break your fitness goals. Kayla Itsines provides dietary recommendations on her website as well.
There's a lot more to this guide that I did not include, such as what you should do before you even start, how to perform each exercise correctly, and an educational section that explains the benefits of the guide itself. Did I mention it's 100 pages long? It's a great investment, and you can buy it here for a little over $50.
Can we talk about how I almost died this week? Kidding, but not really. If you think you're in shape, attempt Week 1 and get back to me. I could barely walk after doing the first set of resistance training circuits on Monday! I wish I was joking, I truly do. Then Wednesday came along and I thanked the heavens above that I didn't have to use my legs as much. As you can see above, the resistance training days transition from "Legs & Cardio" to "Arms & Abs". I was able to get through the Wednesday circuits, but then Thursday was even more awful because my entire body was useless. Let's just say that if I were to race my 87 year old grandma today, she would beat me by a long shot.
TGIF! Today I had an optional whole body workout. In my book, there is no "optional". Otherwise, the sheet above would have been taunting me as I sat on the couch happily binge watching Gilmore Girls. Not only did I do it, but I'm starting to feel slightly stronger! Now that my muscles are slowing getting over their state of shock, my body is feeling better prepared for the weeks ahead. I feel proud of myself, and that's enough for me.
Wanna join me and the BBG community? Follow me on Instagram here and let's kick some ass together. If you have any questions regarding the guide, comment below and I will do my best to help a sister out. And if you're familiar with BBG, any tips or tricks you might have would be greatly appreciated <3