How to Become a Fitness Pro

February 28, 2017 by  
Filed under The Fitness Bug

Pamela got it done…

Fitbuggers…

So… We’ve been doing this stuff for a while now. So it’s pretty easy to see when, where and why people fail, in regards to taking up ‘fitness’.

There’s two main things to consider if you want to fix the ‘failing’.

#1 Your overall approach

#2 Sticking with a source that you trust, through thick and thin

That’s it. If you do that, you’ll win. Regardless of what ‘good’ fitness plan that you start.

Now… Let’s dig into the training aspect of #1 above. This is how you win.

You win, by taking a long term view from day one. With the intention of sticking to a plan for 6-18 months if you’re really hungry to ‘achieve’. And 1-5 years if you want to still have a life, whilst achieving. The later is more realistic for most people.

The long term training approach

This is specific to weight training and bodyweight workouts only. Which of course, is the type of training that will give you the quickest results if you want to grow muscle on certain body parts, or shred fat (And not shred weight… Which kills your results if you do).

It’s all about strength progression

The plan is to always focus on this from day one. But that’s not always possible as a brand new trainee. Because it’s usually best to start on a 30 day trial, before heading into an official 6-18 month long term plan.

The 30 day trial is where you’ll learn everything about ‘you’ and build the foundation. Which means you’re actually learning how strong you are at this time. So it doesn’t make sense to focus on the ‘real’ strength progression process…
Yet.

Next

Once you do get into the groove of things, it’s all about learning what exercises work best for you (Not all exercises will).
This is important. Because a big part of strength progression, is knowing what exercises you’re going to progress to…

Like…

> Push ups on knees
> Push ups on feet
> Feet raised push ups
> Assisted pull ups
> Pull ups
> All exercises hanging in a pull up position (Such as hanging half leg raises)

That right there is where all the magic happens.

Because if you start successfully moving through the exercises. It means that your strength levels are going up.

If your strength levels are going up, it means that your body will start becoming leaner (Which is good for shredding and muscle building). Which also means that you are outpacing the rate at which your body adapts to change.

Outpacing the rate at which your body adapts to change, is how you keep your muscles guessing. That’s when the big physical changes happen.

Conclusion

That is the strength progression formula.

That’s why it’s always being hammered into your head to encourage starting on a long term plan from day one. And to not stop for the first 6 months.

It’s like when you take driving lessons. You’ll increase your chances of failure if you stop taking them in a consecutive fashion.

Also… Strength progression is usually an after thought when it comes to training, for most. So it’s something that one must focus on. That’s why long term trainees ‘win’. That’s how you go pro when it comes to getting results.

It’ll usually kick in by your 2nd month, with whatever training program you’re on.

The Body Building Beacon – 5 Tips for Designing Your Own Gym Setup

February 17, 2017 by  
Filed under The Fitness Bug

Working out is hard, but that’s kinda the point.

Strenuous exercise is good for you, as your muscles get bigger and stronger the more you work them. Cardio reduces fat content, strength training is mostly weight based, and gym machines are a great combination of weight and endurance training.

Exercise increases the health and wellbeing of your body, often increases your life expectancy, and improves your quality of life as well, making it easily one of the most rewarding pastimes/activities.When designing your gym set up, a combination of a range of cardio equipment and a range of weight-based machines is a wise spread. 

Cardio

It’s important to remember cardio when planning your your gym setup, as many people forget the cardio and dive headlong into the weights as soon as the design process begins. Big muscles are great, and they indicate strength and hard work, but you’ll never be able to see them unless you use cardio to work away the surface layers of fat that conceal that muscle. Cardio also helps with improving heart health, so your overall well being, benefits from a bit of cardio.

Weights

You might want to have pronounced muscles,  as many people do when they start working out.

The best way to achieve that goal is a by a series of weights, each exercise including a weight and a different muscle group. Shoulders, back, arms, chest, legs, forearms, core, all of these can be exercised with weights, and all of these become more pronounced muscle groups with longer-term and increasingly difficult weightlifting. Heavier weights with fewer repetitions equals more muscle growth, lighter weights with more repetitions equals more toned muscles. A combination of both is the ideal to aim for when designing your weight-based section of gym.

Machines

Machines are a wonderful invention of the modern world.

They take the space and work needed to do many different exercises and compress them down into one small area, saving space and many moving parts with the potential to go missing. Elliptical machines, cardio machines (such as exercise bikes and treadmills), and weight-based machines are all fine additions to any gym, and can drastically increase the number and the kinds of exercise you can do with a relatively small space.

Space

Speaking of space, space is another thing you will need to consider when planning this gym.

Nobody wants to exercise in a broom closet, and your gym room should be long enough and wide enough to really allow for a wide range of movement on all sides. Make sure you can stride confidently for at least a few seconds in any one
direction, where possible. This means you have room to perform more complex exercises, like walking pushups or bear crawls.

Forgotten Things

Many non-exercise related things are crucial to make a gym viable.

How are you going to clean and/or deodorise the room? How are you going to remain hydrated while there? How are you going to play music, or cool down when it’s hot, or warm up when it’s cold? These are all often forgotten, and hurriedly fixed later on, but you can get ahead of them by dealing with them before they become an issue for future-you.

With these tips, your exercise palace can become a reality within months instead of years.

Why Coffee is the Best Pre-Workout Money Can Buy

February 8, 2017 by  
Filed under The Fitness Bug

One of the best and most effective pre-workouts isn’t some sugary powder you will find at your local GNC or supplement store. In fact, you can make this particular workout booster in your very own kitchen or pick it up at the corner store. That’s right, you guessed it: we are talking about coffee.

Drinking a delicious cup of joe right before your workout isn’t going to just provide you with extra energy during your sets, but it also comes with a whole host of added health benefits that will make you reconsider that flashy tub of
pre-workout. Here are 5 reasons it’s time to consider swapping your favorite pre-workout for a cup of tasty black coffee.

Speed Up Fat Loss

Probably the most popular benefit of drinking coffee before you get after it in the gym is its ability to aid in fat loss. You see, when you drink coffee before exercise, it can cause your fat cells to be used as your primary energy source instead of stored glycogen. Additionally, the caffeine found in coffee is going to help speed up your metabolism, which will cause you to burn more calories after your workout and throughout the rest of the day. As an added benefit, the
caffeine along with other compound found in coffee acts as an appetite suppressant which is helpful during a diet or periods of caloric restriction when trying to reach a weight loss goal.

 Better Overall Performance

There have been many studies conducted the show a definitive link between taking in caffeine before a workout and an
increase in general athletic performance. These studies commonly refer to the same caffeine found in coffee as “powerful ergogenic aid,” that help athletes to train longer and output more power during those sessions. Another study that looked at caffeine where able to decrease the time it took to run 1,500 meter on the treadmill when compared to a control group. Our advice is to drink just enough coffee to gain that competitive edge. The right
balance of coffee
is critical, as too much and you may hinder your performance due to increased anxiety.

Improved Focus

Coffee doesn’t just give you that extra boost to push past your competition at the gym, but will also helps you stay sharp mentally, too. This mental focus will help you stay on track in the gym and make sure you have an effective and productive workout.

Less Pain in Your Muscles

One study that was conducted at the University of Illinois found exercisers experienced less muscle pain during their workouts when they had consumed caffeine prior to it. From a practical perspective, this means that you will be
able to do more work at a greater intensity during strength training or run for longer periods during conditioning. More  work equals more results.

Has Disease Preventing Properties

While coffee can help you in the gym, it can also health you stay healthy long-term as well. Coffee contains large amounts of antioxidants that protect your body against circulating free radicals. According to one study from 2011,
coffee can help prevent diseases such as diabetes, Parkinson’s disease, Alzheimer’s disease, and certain forms of cancer. Coffee, along with a healthy cooking and diet, can be a real powerhouse when it comes to keeping

 

Remy Bernard is the Owner and Editor at Miss Mamie’s Cupcakes. A fitness enthusiast, chef and writer, Remy started missmamiescupakes.com as a way to deepen and spread her passion for making delicious food.

We’re trying 4 Gauge Pre-workout (Part 1)

February 6, 2017 by  
Filed under The Fitness Bug

 

You know… Every now and again, we experiment with new supplements. It’s actually what we do when it comes to eating S-curvishly @ this…

And one part of it was embracing the later stages of eating S-curvishly… When you start taking the A-F

food rating system to restaurants.

#1 You learn the S-curve meal structure and rating foods from A-F when > shopping for food.

#2 The real fun kicks in, when you start eating out at restaurants around the world, look at each food source and rate it. As well as the taste.

So why not try it with new supplements.

Almost everything in life evolves with time. So it’s certainly going to happen in the supplement arena.

So right now… We’re going to testing messing around with this 4 Gauge supplement, using all the S-curve tips and tricks that we use with all other foods.

We’ll be documenting everything that happens with this in continuous parts over time. So feel free to join in on the fun.

You’ll of course need your own stack of the stuff. So > go here to pick a pack.

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How to actually do ‘fitness’

January 10, 2017 by  
Filed under The Fitness Bug

Fitbuggers…

You’ve all been around the site. And you can see the ‘formulas’ that we’ve set. In short. Everything you have seen here, teaches you how to actually approach ‘fitness’.

Fitness… That’s way too much of a generic term. Especially in today’s world.

So let’s say…

– A lifestyle
– Retain a youthful appearance
– Results that you get to keep, without damaging your overall health

And today, I’ll show you exactly how we’ll do that.

Nutrition

It doesn’t matter what your ‘physique’ goals are. The first thing you need to do, is to get the A-F food rating system into your head.

Here’s how it works…

A = Apple
F = Apple pie

A-rated foods are foods in their original form. Their natural state. Those are the foods that will boost your results and keep your body ‘healthy’. However… We can’t eat A-rated foods only.

#1 Because they won’t give your body all of the nutrients it needs.
#2 Because they are usual very bland (Not including fruit).

Which means that 80% of the foods you eat, need to be A-C rated.

The best way to do that is to vary your meals every 2-3 weeks. That is ‘hard’ to do for most people. So it’s usually best to get a coach (That you know and trust) to help you with that.

Also… We don’t just neglect D-F rated foods. Instead, we snack on those a few times a week via ‘cheat snacks’. This is when you eat your apple pie as dessert, right after your lunch meal.

This is a better approach than focusing on cheat days or meals. As both of those will encourage binge cheating. Which will ultimately kill your results over the long term.

Workouts

Weight training + HIIT cardio + Any sport/activity that you enjoy.

That’s ‘the’ ultimate formula to achieve your desired results, without having to live in a gym.

Weight training

There a A LOT of ways to approach this. And all of the different types of training will push for a desired result. If you’re training with a good coach of course. But in general, it’s weight training type of workouts that will help you to achieve your best results in record time.

HIIT cardio

In short, this is what you’ll do when you want to shred fat. Especially if you have a body fat percentage of 25 and above.

Any other type of cardio just isn’t as effective, if boosted results is the goal.

Lifestyle

This is one of the magic parts of the formula. What you do here, will help you to stay active in all things fitness related.

Because chances are… You have quit fitness ‘program’s’ more than once if you’re reading this.

Quitting sets you back.

What you have to do, is to choose a set of activities that you’ll do outside of your workouts.

Favorites include…

– Reading
– Golf
– Boxing
– Swimming
Badminton

Doing so will give you balance and mind space.

The other important thing you have to do, is to make your actual workouts a part of your lifestyle.

The best way to do this, is to have periods where you’ll go intense with the workouts. And then have periods where you take it easy. It’s at this point, when you’ll go on vacation, attend festivals, go on road trips or anything else that you enjoy.

However… The one thing you must always focus on, is nutrition. It’s not so much about focusing on it ‘exact’. It’s more about doing the nutrition stuff above, repeatedly, until it becomes a ‘second nature’ habit. Like waking up to brush your teeth.

Conclusion

There are more details to cover. A lot more. But that’s the short and precise version.

Let’s get ‘fit’ and live!

How Basketball Can Keep Your Child Healthy

December 14, 2016 by  
Filed under The Fitness Bug

800px-basketballhoop

Many parents strive to find exciting activities for their growing children. Doctors have said repeatedly that children need at least thirty minutes to an hour of physical activity each day to avoid lifelong problems such as obesity. So, what are some great activities that children can play to maintain great cardiovascular health?

Basketball can be a great activity for a child of any age. By just dribbling down the street, a child can burn off a few hundred calories within an hour. In addition, basketball can help a child build muscle mass and maintain proper endurance. Just the act of throwing and catching, allows a child to improve his or her hand eye coordination. So what is one of the first things that you should do when you want to expose your child to basketball?

Buy a Basketball Hoop for the Backyard

Playing basketball can be a great way for children to stay active and have fun. The best part of basketball is that unlike certain sports, such as football or baseball, kids do not need a tremendous amount of space. All parents can start by purchasing a basketball hoop. If your children are small, then a parent can purchase a hoop that can be vertically extended as the child grows. The best part of basketball is that you can play it with just two people on the court.

What if I don’t have space for a basketball hoop?

Any parent can practice basketball with their child without the use of a hoop. All a parent needs is a moderately sized open space and a ball and he or she can practice the following activities:

  • Dribbling
  • Passing
  • Proper defensive stance
  • Jumping
  • Short sprints

All of these activities are very important components of basketball and can be practiced on a regular basis.

Enroll in a basketball league

Once the child has developed the proper fundamentals, then he or she may be ready to enroll in a basketball league. This can allow the child to not only get the proper amount of exercise, but also interact socially with other children. The children will have fun, learn how to compete on a team, and be physically fit.

For a child of any age, basketball can be a great activity to maintain proper physical health. Girls and boys alike will love the challenge of the sport and will want to play every day. So, parents, go to the store, purchase a ball and have fun playing with your child!

Vitality Through Vitamins – How Healthy Habits Can Boost Creativity

December 14, 2016 by  
Filed under The Fitness Bug

vitality

We all wish we could tap into our creativity more and enjoy expressing ourselves in new and different ways! Here is a bunch of healthy habits you can try to boost your brain and get into the right gear!

Cover Your Basics

The first tip we have for you is a simple one, just look after yourself!

Do some exercise, get plenty of sleep, and keep your brain healthy and nourished. Things like omega 3, Vitamin D and plenty of antioxidants will help keep your brain in top shape and ready to go. That’s why you should ensure that you include foods rich in vitamins and minerals in your diet or include supplements like Comvita health products from MrVitamins.

Meditation

Meditating has so many benefits both physical and mental. Regular meditation can reduce stress, improve sleep, increase mindfulness and
it gives our brains a chance to unwind and wander uninhibited. All of these things can help get us into a more creative frame of mind.

Walk it Off

The best thing to do to bust a creative block is to get up and move! Go for a long walk, or perhaps a jog to get your body really feeling the positive vibes. Yoga is also a great thing to do for creativity. It is a relaxing but stimulating series of movements that encourage flexibility and fitness that is both physical and mental.

Napping

A brief nap in between tasks is a great way to energise and prepare for the next task ahead. Not only that, but we organise and consolidate our memories and what we have recently learnt while we sleep. So take some time to reset so that you can wake up with fresh energy and eagerness to tackle that next project!

Play

Take time to enjoy yourself once in awhile, you can go outside to do stuff or just enjoy a video game or two. Both kinds of play will enhance hand eye coordination, creativity and mood, which are all fantastic things for getting in the mood to make stuff!

Listen to Music

Music can do so much for us, we can use it to get pumped up or to calm down.

Music can inspire us to be creative or it can boost our concentration. Depending on what mood best aids your creative side, music can
help you get there. Alternatively, you can see if the ‘ Mozart Effect’ works for you by listening to some classical music next time you sit down for a crafternoon! Tis’ the season, so maybe carols are a better for getting you going this Christmas.

Laughter is the Best Medicine

Even if you are feeling crappy, having a laugh can put you in better spirits.

You are more likely to feel creative if you are in a good mood. Plus, regular laughter is great for your overall health as it makes you release “feel good” hormones.

Use Your hands

The more senses you stimulate the better your crafting will go!

So, when possible, ditch the computer and write with a pen and paper or draw. Working with your hands can trigger creative thinking, plus
if you do something busy with your hands your mind is free to wander and plan the next project. Some great tasks to get your hands and mind going is knitting or embroidering, or even some paper mache or clay creations!

Work in a Cafe

Some people are at their creative peak with some noise in the background, so a coffee shop may just be the ideal environment for making
stuff. You can only do certain activities in a cafe, but if writing or drawing is your passion you should try this different setting and see how it works for you. The smell of coffee can also help keep you alert and aware, and the fact that there are waitstaff that will bring you food and drinks periodically doesn’t hurt either!

Finding what works for you can really be as simple as a couple of small adjustments to your habits and attitude. As well as boosting your creativity these tips are great for your general wellbeing, so you really can’t go wrong!

4 ways to shred fat and keep it off (No gym required)

November 29, 2016 by  
Filed under The Fitness Bug

 

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Fitbugger Aurora

You know… We have covered a lot of topics on here over the years. And today, there are enough results flying around as proof that what we teach on here, works.

One of those things is shredding fat without losing muscle.

Shredding fat AND losing muscle is what WILL happen to you if you start…

– Cutting carbs
– Doing slow go cardio for 2 hours or more

The best way to shred fat without losing muscle (In terms of working out), is to start doing structure weight training routines.

In addition to that, you could start doing some HIIT cardio too. Especially if you have a body fat percentage above 25%.

However….

If you’ve been into ‘fitness’ for any length of time longer than 3 months. You will know that ‘the gym’ can becoming boring pretty quickly.

It’s the whole ‘too much of one thing isn’t good for anyone’. And that’s why it’s highly recommended to find a physical activity that doesn’t involve stepping into a gym.

This is also one of the things that will keep you on the fit wagon over the long term.

If you want these activities to help you shred fat. Then you need to choose activities that act as HIIT cardio.

So let’s look at some…

Swimming

This is #1 on the list, because it’s an activity that allows your body to ‘fully flex’ and relax. It allows you to stop and think for an hour or so, with no interruptions from…

– Work
– Kids
– Friends/Colleagues

The best thing to do, is to swim intense laps back to back for 2-3 minutes. Followed by back stroke or butterfly laps for 5-10 minutes.

Relax and repeat. You are done when you are done.

Badminton

#2 On the list, because it’s a whole lot of fun. All you need to do is play. HIIT happens automatically.

Boxing

#3. Just don’t get hit in the face (Easier said then done). So listen to your coach. It acts as HIIT, due to the intense blocking and punching that happens.

Cycling

You could do this in the gym. But a real bike is more fun and effective.

– Ride fast for 1 minute
– Ride slow for 1 minute

Do that for 20 minutes, twice.

Another thing you could do is > ride up a hill a few times. That isn’t as fun though.

Conclusion

You don’t have to live in the gym to shred fat without losing muscle. And you can indeed do the above, lift no weights and still shred fat.

This is how you get your fitness fix for the long term. To build results that you get to keep. It’s topic that we could talk about all day.

The best part of all, is that you’ll be having a lot of fun when you do those activities above.

Fun… Which is what will keep you on the fitwagon for life.

6 Foods To Help Increase Testosterone

November 22, 2016 by  
Filed under The Fitness Bug

d-aspartic-acid fenugreek magnesium vitamin-b6 vitamin-d zinc

If you are looking to boost your testosterone levels so that you can see faster muscle building results, you need to start paying a little more attention to what you’re eating on a day to day basis.

While getting in adequate calories, proteins, carbs, and healthy fats in general is absolutely essential to being able to have the energy to support proper muscle growth, there are certain foods that tend to hold ‘superpowers’.

These foods, when eaten, will not only support the muscle building process, but also support higher testosterone levels. And since testosterone is the most powerful muscle building hormone in the body, if it’s low, you won’t be seeing as fast of results regardless.

Here are the main foods to focus on that hold these special benefits.

Oysters

Oysters are an all around muscle building super food. Not only do they contain a high dose of zinc, which is an important mineral for faster muscle building, but they also contain protein, which supplies your body with the amino acids to generate more lean muscle mass.

Grass Fed Beef

Always opt for grass fed beef when choosing between the varieties. Grain fed beef is likely to be higher in chemicals, which can promote the formation of estrogen in your body. Since estrogen works directly against testosterone, this is very bad news as far as your muscle building goes.

Almonds

Almonds are the next superpower food when it comes to enhancing testosterone levels. These will supply you with healthy fats and healthy fast are going to be needed to keep your hormonal levels optimized.

Men who eat very low fat diets tend to show significant declines in testosterone, so it’s something that you should be avoiding.

Salmon

Salmon is a food rich in omega fats, which can provide the essential fatty acids that your body needs to deal with the stress of exercise correctly. Men who are not getting enough antioxidants may suffer a weaker immune system which can also throw your hormonal system out of balance.

Keep your testosterone levels optimized with an adequate omega intake.

Pumpkin Seeds

Another zinc rich food, pumpkin seeds are a great choice for providing this mineral to the body while also giving you yet another dose of healthy fats.

Men will fare much better consuming a diet that’s moderate in carbs and moderate in fats than a high carb, low fat diet due to its impact on your hormonal levels.

Brussels Sprouts

Finally, the vegetable that most people turn their nose up – Brussels sprouts are also one to be taking in more regularly. This vegetable will help to provide indole-3 carbinol, which can help to reduce the estrogen levels in the body and help to increase libido levels in men.

Serve this up boiled or baked – whatever your preference.

So there you have some of the top foods to be eating if you want to enhance testosterone release and see better results from your workout program. Make sure you are taking the time to get these into the picture with your nutrition approach. If you want to enhance your results, try out a natural testosterone booster here at supplementyouneed.com, for an easier approach to boosting T Levels faster.

BBG Workout By Kayla Itsines

October 9, 2016 by  
Filed under The Fitness Bug

BBG Workout

Have you heard of the BBG Workout by Kayla Itsines? Also known as the Bikini Body Guide, Kayla and her BBG program have taken the fitness scene by storm.

Aside from the popular reads promoted by the newest trend diet advocates, there is basic science. This school has always uttered the same basic message: proper nutrition and exercise leads to healthy bodies.

The Kayla Itsines BBG workout as explained over here works because it sticks by this age old fitness wisdom. More specifically, the Bikini Body Guide works for three reasons:

  1. It’s healthy
  2. It’s sustainable
  3. It’s fun!

Let’s talk about why it’s healthy.

Kayla Itsines Bikini Body Guide Review

 

First of all, many women today are so bombarded with contradicting wisdom about diet and exercise that they don’t know what is healthy anymore. The rule of thumb here is to listen to your body. Sometimes it’s hard to tune out bad advice, especially when it’s all around.

I just saw a post on Kayla Itsines’ Instagram from a woman who was trying to stay thin by eating less than 1,000 calories a day. This inevitably lead to her binge eating because her body was starving for nutrients! Her body reflected this. After going through the BBG workout, changing her diet, which now amounts to 2,000-3,000 calories a day and regularly challenging her body with the Kayla Itsines Workout, she looks absolutely fantastic.

BBG Workout – What Is It Anyway?

 

Kayla Itsines’ BBG workout program is just that, a nutritional and exercise guide to help get you in the best shape of your life. It contains a realistic and healthy diet breakdown that is easy to follow and easy to maintain. That means that it is not a quick fix, omission diet. This is a complete nutritional program. Unlike other diet trends, it is not overly exclusive. You can still drink your lattes without shame! Eat your peanut butter and carbs! You don’t have to cut out anything actually. It’s all about moderation and getting all the nutrients you need through a well-balanced diet.

In fact, Kayla Itsines insists that you get every single calorie you need in a day and that those calories come from a variety of sources. Balance is key! She recommends a minimum of six servings of grains, five servings of vegetables and legumes, two and a half servings of dairy, two and a half servings of lean meat, poultry, fish, eggs, or alternatives, and two servings of healthy unsaturated fats. You can adapt the diet to be vegetarian or vegan as well. She also insists that you always get at least eight cups of water each day! Hydration is essential!

 

BBG Workout Benefits

Because the diet is healthy, it is sustainable!

After you achieve healthy levels of nutrition and exercise, you will feel so good that you won’t want to go back to your old ways. The main problem today is the overabundance of misinformation regarding food and exercise. The Kayla Itsines guide provides you with the correct information from a passionate certified trainer drawing from years of experience and acquired knowledge. The BBG workout pdf makes it easy for you to follow by providing tracking charts that will help you to get all of the nutrients you need each day. Kayla Itsines also makes healthy mouth watering meal suggestions that anyone can make from scratch!

And now for the fun part!

Kayla Itsines Workout Features

Kayla Itsines Bikini Body Guide

The Kayla Itsines Workout is a twelve week program broken down into three parts to challenge all of your body’s systems without going overboard. The program starts slow in order to get your body up to speed and then intensifies as your body gets stronger. It consists of:

  1. Cardio
  2. Resistance Training
  3. Rehabilitation

Cardio is designed to get your heart rate up to strengthen your heart muscles and get your blood flowing. There are two types of cardio exercises:

  1. Low Intensity Steady State (LISS) or about 30-45 minutes of power walking
  2. High Intensity Interval Training (HIIT) 10-15 minutes sprint training

Each type of exercise is considered a session that you will piece into your weekly routine where it fits. In the first few weeks, HIIT is not recommended as part of your routine because your body may not be ready for it yet.

The BBG Workout also includes weekly sessions of both resistance training and rehabilitation. The guide provides an easy to use chart including pictures of resistance training exercises and stretches that should be done at certain points throughout the program. The exercises are fun and they feel great! Arguably the best part is that rehabilitation is mandatory!! Yes, stretching, rest, and sleep will help you to get your bikini body! In weeks one through four, the goal is to complete three sessions of LISS, three sessions of resistance training and one session of rehabilitation. This is a fun challenge and an achievable goal.

Kayla Itsines BBG Workout works because it is realistic!

It starts from where you are at and helps you to build up strength without over working you. It is easily adaptable to your routine and it considers all of your human needs for rest, work and play! Another important point is that this guide suggests tracking your progress primarily by taking photos so that you can see how your body changes and by how you feel. This is different from many programs which suggest counting calories and pounds. The main difference is in how you are being asked to look at your health. Sometimes gaining weight is a good thing as you burn fat and build muscle. It’s not about being as tiny as possible as many mainstream fads will have you think. It’s about being healthy and confident.

What do millions of followers have to say about why the BBG works?

The Bikini Body Guide works because it is a complete lifestyle approach to looking and feeling great. It is conscious living for a healthy body and mind. Eat healthy and eat enough! Workout, but rest too!

Kayla Itsines even suggests taking a vacation or getting a massage as a part of your routine! When your life is in balance, staying in shape is easy! The Kayla Itsines BBG workout program is more than just a diet or even a lifestyle, it’s healthy living with a community of support.

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