3 Reasons Why Women Should Do Strength Training

Strength training is very important to the long-term strength and health of women. Many women avoid it because they are afraid of the fact that they will bulk up and not look feminine enough. This is a very common misconception though on the part of women who are not sure how strength training affects their bodies.

Strength training allows you to burn calories, build bones, and be very strong when using strength training. According to the WHO, it is important to make sure that there is around 2.5 hours of strength training per women per week. There are many reasons for this but one of the biggest ones is what happens to us as we age.

Your Muscle Loss

As an adult, we oxidize and we age. What that means is that there is a huge amount of muscle that is lost, that is around 3-8% per year and when resistance training it is possible to ensure that you are able to reduce and even stop this kind of loss. When there is significant muscle loss there are many negative side effects for the person. A few of those issues include greater fatigue, meaning that your endurance will not be what it once was. In addition to this, there are also many issues that happen as well with the way that people are able to recover when there is less muscle mass. What that means is that people are more likely to be in a bad situation when they sprain or hurt a muscle that has suffered from a lack of mass. There are many reasons that it is very important to ensure that you are able to keep your muscle strong and healthy.

Reduction in Obesity

Women are naturally made up of more fat than men because of the fact that they have to be to be able to give birth. However, over the years as there is also a wain in the production of hormones women are also more likely to gain weight. Considering that over 40% of the American population is overweight, it is important to see the ways that weight maintenance should be a normal part of any procedure to ensure that it is going to ensure that there will be a great result in weight management. This means that it will help all people to ensure that it is possible to stay slim and be healthy on a regular basis by using strength training.

Reduction in the Risk of Osteoporosis

Because of the ways that women age there are many changes that happen in the aging process there is less bone mass and that means that women have the ability to have issues with Osteoporosis. What that means for the long-term health of women is that if they are doing strength training, they are able to maintain their strength and know that they are helping to ensure that their bones will also continue to be strong.

Women who are able to see the long-term benefits of strength training will be able to take advantage of finding ways to work on improving their health. The largest benefit as well to strength training which we have not outlined yet is looking amazing in anything. When you are strength training on a regular basis it is possible to immediately see the svelte change that your body undergoes. Your metabolism will also improve. There is something that is very empowering when you look and see the way that you feel in this moment when you are able to pick up anything off the rack and look like a million bucks.

How Can Kayla Itsines BBG Workout Help Busy Moms or Busy Career Women?

Kayla Itsines has become a legend on the social media network. From graduation to becoming a personal trainer, Kayla Itsines took what she saw from her job, and let her job become an inspiration, helping many transform their bodies for a healthier, bikini ready body.

If you go to Instagram the pictures are truly incredible, and the way Kayla presents herself has many of her fans earning her respect and support. These women also build each other up, supporting and encouraging each other since they all have common goals in mind. All over the world, Kayla’s fans have become an army, joined and united and stand behind Kayla and her program.

So how does Kayla Itsines BBG workout help all the busy women out there, whether that be a busy mother or career women (or both)?

Kayla’s Bikini Body Guides come in a printable download PDF, or an App called Sweat with Kayla, and your workouts are only 28 minutes long per workout. You can learn more about the BBG here.

That’s right, 28 minutes of sweating, or not, depending on which circuit(s) you are doing for the day. There are four different types of exercises that you will be performing.

  • Resistance training
  • LISS training
  • HIIT training
  • Rehabilitation (stretches)

You work out each day, doing a different set of circuits which will all be included in the guide. It will say which workouts to do which day, and how many reps to try and accomplish within the timeframe.

With the first Body Guide, you will do four circuits that are 7 minutes long, with days of stretches and one day per week, every Sunday where you get to rest, and enjoy yourself after a week of working out.

In the second Body Guide, your workouts will be a bit more challenges with different exercises, along with the frame of time for each one. Instead of four circuits, you will do two 14-minute workouts.

What’s also great about the Bikini Body Guide when it comes to a busy lifestyle is the HELP nutrition guide. In the nutritional guide, you are given recipes that are healthy and good for you. If you follow the recommended meals in the guide along your workouts each day, the results are going to be out of this world.

Eating healthy is just as important as working out, and Kayla Itsines feel you need to give 100% to both to get the results you are looking for.

When you hit the gym, take out your phone where you can either download the PDF files there, or you may get the Sweat with Kayla App, and you can follow the guides from there.

We all know how busy our lives can get from day to day. There are busy moms who are running from sporting event to instrumental lessons. Then you have the house to clean and food to make. Life every day is very hectic if you have a multi-person family.

The same goes with career women. You ladies, are probably running from meeting to meeting, sitting behind a desk fixing problems or working your butt off to keep a company up and running smoothly, with little to no downtime to take care of yourself.

With the Kayla Itsines Bikini Body Guide, making yourself available for 28 minutes a day is the most doable program out there you are going to find to keep yourself strong and healthy.

Do exercises you can from the comfort of your office or home that requires no or minimal equipment (like kettlebells or dumbbells) and save the bigger equipment exercises for the gym. All in all, many busy women out there recommend this program to get the results you are looking for.



Is Kayla Itsines App Better Than Bikini Body Guide PDF?

As the Kayla Itsines fever reached epic proportions, boot camps were organized all around the world where one would get to work out with none other than Kayla herself. They were pretty popular. Apart from giving thousands of women a firsthand experience of what it would take to get that perfect bikini body, it also served as the perfect platform to market the Sweat with Kayla App, which, back then was still in the pipeline.

It generated a lot of buzz. Women were waiting with bated breath. Even the ones who wanted to purchase the Bikini body guide PDF put it on hold and decided to wait for Sweat with Kayla.

Because it made more sense to get the more recent and upgraded version of the workout plan rather than buying something that was now at least a couple of years old. Besides, the new iPhones were just about to hit the market. Nothing like a bright and clear screen to see your workout videos in.

Then the app launched and it was not met with the kind of response that most people expected it to. Even Kayla Itsines didn’t expect the kind of backlash it received from her members. But that was a few months ago. Most of those stories and the negative press seems to have been buried by now under a lot of positive reviews.

That makes people wonder, whether the Sweat with Kayla app can help them get into a bikini body?

Here’s the answer.

Kayla Itsines App vs Bikini Body Guide PDF

First things first, will the sweat with Kayla app work? It probably will.

But there’s an easier and cheaper way to get that same bikini body, performing the same exercises that you get in the sweat with Kayla app.

That’s the Bikini Body Guide eBook for you.

The app is a mere glorified and repackaged version of the Bikini Body Guide that is being sold at a much higher price that will be billed every month on your credit card. And when you stop subscribing to the app, you will lose access to all of the so-called new content that the app promises to bring to you.

You heard that right. Sweat with Kayla is the worst thing to come out of Kayla Itsines’ business ever since she became the globally recognized fitness icon.

Why the Sweat with Kayla app doesn’t cut it

When the app was being promoted by all and sundry, the promise was better content, newer workouts, a refined diet plan and the convenience to access it just about anytime and anywhere that you want to. Now, here’s why the BBG workout eBook is a much better deal.

No new content: That’s right. Apart from reorganizing all that was already sold to her members in her BBG program, there is no new content on offer in the Sweat with Kayla app. In fact, it falls flat on its promise of delivering some amazing new content.

Same old workouts: The third iteration of the BBG which was supposed to be a members exclusive for Sweat with Kayla subscribers turned out to be a dud. The BBG 1.0 and 2.0 were markedly better than it. As a matter of fact, BBG 3.0 was nothing but the same two workout eBooks rearranged with newer names. That’s not to say that the BBG workouts are not effective. It’s just that the third version was supposed to be a newer and meaner version of the BBG. It was not meant to be.

Same old diet plan: Even if you were to ignore the other two parameters and consider buying the Kayla Itsines app for the diet plan alone, you’d still be getting a raw deal because even the diet plan is exactly the same as what was included with the complete BBG transformation program. Maybe there’s a new recipe or two. But why would you even want to pay $240 a year for a couple of additional recipes? Isn’t that why you have Google?

The option to select workouts: The Kayla Itsines app lets you toggle through the menu and choose from LISS, HIIT and conditioning at any time that you want to and repeat it as many times as you want until you feel comfortable with it. But that can be done with a printed BBG eBook too. You can select just about any part of the program and repeat it until you are satisfied.

The point is that sweat with Kayla is an effective app because it contains Kayla Itsines’ flagship offering, the Bikini Body Guide. The only caveat is that you have to pay almost double of what you pay for the Bikini body guide for it.

The question is how are you looking to get into that bikini? These are the two ways you have. If you are smart, you’d choose the cheaper way and save yourself some Benjamin just like I did.


How Much Is Kayla Itsines Workout?

You have seen the crazy results on Instagram. You have seen photos of Kayla Itsines’ perfect abs. You never wanted to see how much Kayla Itsines workout plan program cost because it must be crazy expensive. But is it really?

Personal trainers, nutritionists, healthy food and gym memberships cost a fortune. So how much does a program that offers all three cost? It must be a lot, right?

At a typical gym, a session with a personal trainer is around $60, a gym membership is usually more than $40 a month, and a nutritionist can cost hundreds. With the Bikini Body Guide, you can save money on all that with workouts that can be completed at home (or in the gym) with minimal or no equipment! How amazing is that?

How much is Kayla Itsines Workout program?

The Bikini Body Guide program costs $189.94 for the first eBook, second eBook, and diet guide.

  • The workout books are $119.97.
  • BBG 1.0 workout is $69.97
  • BBG 2.0 workout is $69.97
  • That is 36 individual workouts for only $3.30 a workout!!
  • Yoga, barre and spinning classes can cost $30 a class.
  • The Bikini Body Guide gets you better results for only a tenth of the price!

The Kayla Itsines Workout guides include;

  1. 36 unique workouts for your entire body~
  2. A breakdown of every single exercise to explain proper form and how to target the right muscles in the movement
  3. Clear guidance on how to time the workouts to make them exactly 28 minutes
  4. Guidance on what to do on your “low intensity” days

The nutrition guide is very helpful for anyone who is trying to learn to manage their diet and eat healthy while also feeling full and satisfied. The nutrition guide costs $69.97 and includes all of the following.

The Nutrition guide includes

  1. A comprehensive 14-day meal plan with three meals and two snacks per day
  2. Recipes and an ingredient list for all of the meals
  3. Advice and educational materials for macronutrients and micronutrients
  4. Guidance on how to eat healthy on and off the meal plan

Visit her official website to learn more and to purchase the eBooks. All of this information and access to the #BBGcommunity is available on Kayla Itsines app, Sweat with Kayla. The app costs $19.99 a month and includes all of the workouts (with additional CHALLENGE workouts) and the support of millions of women in the BBG community!

In addition to what you pay in dollars for the workout, you also need to put in the time, effort and determination! How much is your sweat? Priceless. So grab your eBooks and try Kayla Itsines Bikini Body Guide today.

How can you get Kayla Itsines workout Discount?

You can get an 80 percent off discount by visiting www.bbg-discount.com! That means you can get the nutrition guide and BOTH workout books for only $39.97!!!!! This is an unbelievable deal so you need to act fast.

Again, most people have to pay $198.94 for all three eBooks, but for a limited time only you can get all three guides for only $39.97. Do yourself a favor and download these eBooks now!

The complete eBooks only cost $39.97 on www.bbg-discount.com, but they are worth much more than that. Gain confidence and feel like your best self. That’s worth every penny.

4 Drinks That You Should Drink While Doing BBG Workout Plan!

The common weight loss drink trend as of late is lemon water. The combination is supposed to cleanse your liver and speed up your metabolic rate. This is true, however not just drinking lemon water is going to accomplish your weight loss goals.

Healthy eating and routine exercises with BBG workout pdf are going to help to get on the right track. Don’t know what is the BBG workout all about? Read this article on what does BBG mean.

Nonetheless, there are drinks out there that can help give you a boost in your metabolism and weight loss journey. While you are kicking butt with exercising and staying clean with greens, try these four amazing drinks that are going to put a pep in your step and get to your goals far faster than you would without them.

Drink This While Doing BBG Workout

Green tea

This herbal tea is calorie-free, and combined with exercising will help shed excess fat. Dr. Justin Roberts carried out a study which was published in the Journal of the International Society of Sports Nutrition, found that partakers who drank four cups of green tea per day for two months lost an average of roughly six pounds in excess of those who drank plain water. Not only did they drink green tea, they also cycled for one hour three times a week.

This makes a great way to give yourself an extra boost to melt lose pounds faster, so drink more green tea, and exercise on a regular basis. Let’s help the scale tip in your favor.

Ice water

Always a sure thing when we talk about plain water, but having it the coolest temperature you can gives you added benefits. When you add ice to your water, research shows you will burn more calories.

You will also completely eliminate taking in excess calories since water curves your appetite, which means less snacking and smaller portions when it comes time to eat.

The best time to drink water and how much is as follows:

  • When you wake up, drinking two glasses of water will help stimulate your organs
  • Drinking one glass of water thirty minutes before a meal aids digestion
  • If you want to avoid high blood pressure, drink a glass of water before a bath
  • One glass of water before going to bed will help avoid strokes and heart attacks

As you can see, water has its many benefits. You cannot afford to NOT drink water if you want to live a long healthy life.


coffee better than lemon water

Coffee is the godfather word of the human race. So many people thrive, and survive on it; And for those who may have a slow start to the day due to whatever reasons, this just might brighten your day.

Drinking a couple (or a few) cups of brew one-hour before your workout is not a bad thing. In fact, it’s going to push you maybe to go the extra mile. Having caffeine in your system while you’re exercising is going to block pain, and that is never a bad thing.

An added bonus, drinking another cup AFTER your workout is good for your muscles. Doing this helps refuel your muscles, and helps them recover quicker. Your muscles primary source of fuel is called Glycogen. When athlete’s digested both carbs and caffeine after their rigorous exercise, their muscles reloaded their glycogen levels more rapidly consequently improving their performance.

Aloe Vera Juice

If you are looking for something different, but effective, this is what you are looking for. Aloe vera juice has many benefits which include, but are not limited to:

  • An immunity booster
  • Decreased IBS inflammation
  • May lower blood sugar levels

After success with a study done on obese rats, a smaller study was conducted with diabetic obese humans or those who were considered prediabetic were given placebo or aloe vera gel complex over the course of eight weeks. The participants who digested the aloe vera lost more weight and body fat than those who were not given the supplement.

A quick recap; We covered four great drinks that are going to do just as good, if not a better job than lemon water when it comes to finding an aid in weight loss. I think we can all agree that drinking certain drinks alone is not going to get us far, but it’s a good start to bettering ourselves, and any of these drinks combined with weight loss is going to give you a head start on seeing lower numbers when you take that step on the scale.

Who Is Kayla Itsines And What Does She Do?

Who is Kayla Itsines Summary: Fitness celebrity Kayla Itsines has helped millions of women transform their bodies and feel fitter, sexier and more confident with her Bikini Body Guide Program. But before the fame and the fortune, there was one Australian trainer with a dream.

Who is Kayla Itsines?

kayla itsines details

Kayla Itsines is;

  • an Australian personal trainer and fitness celebrity.
  • She and her partner Tobi Pearce are the creators and authors of the Bikini Body Guide.
  • Kayla is a certified personal trainer, having completed the Australian Institute of Fitness Master Trainer course in 2008.
  • After finishing her course, she started working as a trainer at a female-only personal training studio in Adelaide in South Australia.

A few months into her personal training career, she created her own business, The Bikini Body Training Company Pty Ltd. She took on more clients in her private business and learned about their fitness goals, hopes and dreams.

After The Bikini Body Training Company started to take off, Kayla took to the internet to spread her knowledge about fitness and training. She created an Instagram and Facebook account and started to post frequently on social media.

She started to upload her clients’ transformation photos, healthy eating recipes and training tips to Instagram. Kayla started to gain popularity from there.

In 2012, The Bikini Body Training Company teamed up with Fresh Fitness Solutions, Tobi Pearce’s company. The pair started to run boot camps for women who wanted to get fit fast.

Tobi Pearce is a successful Australian bodybuilder and personal trainer. He also completed a personal training degree at the Australian Institute of Fitness. Tobi had his own personal transformation with fitness, from a 60 kg classical musician in high school to a 102 kg body builder as an adult. Tobi is passionate about educating women on how to achieve their goals.

Kayla, with the help of Tobi, created the Bikini Body Guide eBooks in 2013. The three part guide, with the BBG 1.0, BBG 2.0 and the Nutrition Guide have sold millions of copies.

In 2015, the pair created the “Sweat with Kayla” app, which is available on iPhone and Android in eight different languages. There, women can upload their progress photos to receive feedback and support from millions of people using the app. The app even has an Apple Watch component to help you stay extra-accountable.

How did Kayla Itsines became so Famous?

Kayla was able to get her message out to so many women through Instagram and the 10.5 million women who have used the BBG Workout.

At time of writing, Kayla has 5.7 million followers on Instagram and 8.6 million Facebook followers. Through social media, she has been able to reach millions of women, but the Bikini Body Guide speaks for itself.

The guide is a comprised of 28-minute circuit workouts that get progressively harder as the weeks go on. Many of the workouts are based on plyometric movements like burpees and jump squats.

The circuit workouts are performed three times per week for a total of 84 minutes of rigorous exercise. That’s less than an hour and a half of exercise per week! But the Bikini Body Guide gets results because the workouts are tough. You will sweat and crank up your heart rate during your workout and can expect to burn fat for the rest of the day.

The circuit workout is designed as a high intensity interval workout which has been scientifically proven to burn fat for hours after completing the workout.

The other days of the week, you do low intensity steady state cardio like walking, biking, or running.

The guide also comes with a nutrition plan which gives you guidelines on which carb, fat and protein sources to eat as well as a comprehensive 14-day meal plan complete with recipes and an ingredient list. The meal plan has accommodations for vegans, vegetarians, pescetarians, lacto-vegetarians, ovo-vegetarians, and standard eating preferences.

To put it simply, Kayla as effectively given women all of the tools that they need to achieve the bikini body they desire. The program has worked for women and men of all ages! The program only works if you do, though. If you put in 10 percent of the work, you can’t expect 100 percent of the results.

But if you follow the nutrition guide and the workouts strictly, you can be in the best shape of your life! So who is Kayla Itsines, you ask? Well, she’s about to be your new best friend.


How To Choose A Bikini After BBG Workout Transformation?

Fast forward 12-weeks after completing your BBG workout plan. Now you have a sexy, confident new look and you’re ready to show if off. You want to wear that bikini you’ve been eyeing for many summers. But before it was always, “maybe next year” until finally you got tired of saying that.

This time you finally did it and you’re exuding confidence. You want to show the world your hard work and great progress. So maybe it is time to go shopping for a new bikini swimsuit. The only problem is that you just don’t know where to start. You wonder which bikini suits your body and dig into some research.

Which Bikini for Your Figure After BBG Workout?

No matter how much you work out, it is fact that all women have different body types. We’re all unique regardless of our fitness regimen. You can look in the mirror and see a:

  • Slender and slim body type
  • Muscular body type
  • Big-boned body type
  • Round body type
  • Curvy body type
  • Petite body type

Or as most people refer to them as:

  • Pear-shaped (smaller on top, thicker on bottom)
  • Apple-shaped (thicker on top, smaller on bottom)
  • Hourglass-shaped (smaller waist, proportional top/bottom)
  • Slender (proportionate all the way down)
  • Curvy (larger boned or thicker all the way down)
  • Muscular (large muscles all the way down)

No matter which body type you have, there is a bikini style that would best showcase its features. Showing off your new bikini body all comes down to which bikini is for which body type.

The best tip to wearing whichever bikini that suits your body best is to make your body appear proportional. You’ve hammered out your problem areas with Kayla Itsines’ BBG. That means concealment is not an issue. The goal is to achieve proportion and find the utmost support possible.

A lot of women have bigger sections of their body that don’t add up to the others. For example, pear-shaped women have a smaller top but have a thicker bottom. Apple-shaped women are the opposite with thicker tops and smaller bottoms. When trying to find which bikini is best for which body, proportion is key. You also want to make sure your bikini will offer the most coverage for your body type.

Pear-Shaped Body Type

You can consider your body pear-shaped if you have a thicker waist and smaller top. This means your chest, busts, and/or stomach are smaller. What’s recommended is a bikini that supports your bottom half but doesn’t draw more attention to it. High cut bottoms and a dazzling top would work best.

A dazzling top would draw attention off of the lower part thus making your body appear proportional. No small bikini bottoms are recommended because it will accentuate your bottom half. Plus it would all hang out and support is very important when running around the pool.  Asymmetrical cuts also adds proportion to your body.

Apple-Shaped Body Type

Apple-shaped bodies have a larger chest or shoulder area. The lower portion of the body is thinner. For these type of bodies, it is recommended to find a highly supportive top. Underwire is a desirable feature so everything stays in its place. Bands below the band also help tremendously.

High rise bottoms make your lower half appear to be bigger and more proportional compared to your top half. Everything seems to even out when you choose a bikini that

Slender (or athletic, or muscular) Body Type

If you are athletic, slender, or muscular, you can find a bikini that is more feminine. To highlight your features and bring out your curves, you should find a top with ruffles, cutouts, or tie tops. These are used to take focus off of length and to put focus on being girly. Boy shorts and the like should be avoided.

Curvy Body Type

If you are curvy, tankinis and bikini skirts are said to be most appealing to your body type. They accentuate the curves and make you feel cute at the same time. You can still feel flirty. Colorblocking can also be used to make your curves noticed first.

If you want to draw less attention to curves, try an asymmetrical bikini.

Which bikini is for my body?

Which bikini is right for my body all comes down to the type of body I have. I would have to first figure that out and then go from there. With exercises successfully completed, it is easier to tell which body type I have.

I’d have to narrow down which areas needed more support. Upon doing so, the other half of the bikini should be no problem.

Let’s say for example you have a top-heavy, curvy woman. She would require a top with more support. She could look for padding or underwire. She would stay away from tie-back bikini tops and small bottoms. Bikini shorts would actually compliment the particular bikini top needed.

In all, the bikini suit that is best for your body just depends on your body type. The most important aspect in bikini shopping is making sure you highlight your best features. You don’t want to draw more attention to areas that already get enough attention. Most importantly, you want to make your body look proportional and have support.

If you will like to look great in your bikini, I’ll also recommend you to do the BBG workout. You can learn more about it by reading – What is BBG workout.


What Does BBG Mean On Instagram And Fitness?

So what does BBG mean on Instagram? Let’s say you’re feeling unhappy and negatively about yourself. You surf countless apps on your phone hoping to find inspiration. Then you end up submerged in hashtags seeking a way to resculpt your mind. That’s when you come across the BBG hashtag.

What does BBG on Instagram Actually Mean?

BBG is an acronym for Bikini Body Guide. This 12 week workout guide was created by an Australian woman named Kayla Itsines. Kayla created this fitness guide to help women all around get a perfect bikini body. She simply wanted women to feel great about themselves.

She moved her services to the world of social media. That’s when the BBG workout made its way to Twitter, Instagram, and Facebook. Kayla Itsines’ workout was available across all platforms. Now anyone could access her workouts no matter the type of account they had.

Moving to Instagram Was Very Beneficial

Kayla Itsines created more of a reach by becoming a part of Instagram. In doing so, she was able to reach out to additional followers. You thought her bikini body guide website was inspirational? Then you’re in for a sweaty treat because her Instagram is where it’s at.

So once you access her page, you may ask “what does BBG mean on Instagram” after all? It means scrolling through daily motivation and inspiration. You won’t be limited to viewing boring workout photos like others might post.

What Does Kayla Itsines’ Post on Instagram?

Kayla Itsines posts about:

  • Recipes
  • Before/After Photos
  • Self Love
  • Motivational Quotes
  • Rewarding Destinations
  • Exercise Musts
  • Selfie Updates of her own workouts
  • Footwear
  • Photos of the App on her Phone

Instead of ordinary posts, Kayla posts appealing photos of delicious food. She posts new recipes that are from the blog. The presentation of the dishes are photographed just right to get your mouth watering. The best part is that her tasty meals are also healthy. You won’t have to worry about looking at drab photos of treadmills and salads.

She also shares a multitude of before and after photos. By posting these success stories, she wants to show you that you can do this. Everything is possible with Kayla Itsines’ workout. The proof is within all the ladies that have accomplished their goals.

Her posts aren’t limited to her the BBG workout or her diet plan either. She also reposts inspirational quotes, promotion of self-love, and sometimes a giggle worthy photo.

What is BBG fitness all about?

Now that you understand how vital BBG on Instagram is, you wonder what is BBG fitness anyway? BBG fitness is the epitome of success for women. Millions of women have successfully earned their bikini bodies by following Kayla Itsines guide.

Kayla Itsines bikini body guide is broken into two features. One is the healthy BBG workouts and the other is its equally important food guide. With both powers combined, abs are only some time and dedication away.

So what BBG fitness comes down to being is success. Simply put, it helps discipline all kinds of women into having the bodies they want to have. It doesn’t matter if they are new moms, long-time fitness gurus, or first-timers. Each various person has an opportunity to transition themselves into better.

What makes BBG fitness so great:

  • Yummy recipes
  • Easy workouts
  • Success stories from other women
  • Available on social media
  • Discounts available
  • Ebooks available
  • Sleek app for busy women on the go

The bikini body guide is a way of life. For 12-weeks, it helps to get you on track to a healthier life. In doing so, you resculpt your body and mind in a positive way. There is an additional 12-weeks  guide available after you complete the initial guide. This secondary guide helps to maintain the major lifestyle change.

To complement the workouts are fresh, tasty recipes to kick junk food cravings to the curb. Changing your body temporarily won’t work. In order to maintain your bikini body after the BBG, you must make a lifestyle change. As always, moderation is key. However, you must be able to make healthier choices.

10 Things To Avoid To Improve Your Metabolism

If you want to improve your metabolism and calorie-burning capability, ensure you curb these habits NOW!

Why should you love your body even more than you do now? Higher metabolism rate can burn calories all by itself, if you treat it right!

Every single cell that forms your body is involved in the process of energy metabolism. Metabolism is the process of converting the food you consume into usable energy to ensure your heart, lungs and muscles continue to function effectively and efficiently to live your life whole-heartedly.

A faster metabolism means you are able to burn more calories throughout the day.

There are many ways you can increase your metabolism such as regularly working out with BBG PDF workout plan. If you don’t know what the Bikini Body Guide workout is all about, you can read this article – what are BBG workouts?

However, there are also many lifestyle habits that can significantly minimize your metabolism, the natural calorie burning machine!

Avoid these 10 things to establish a more effective metabolism.


A research study in 2012 fed one set mice high fat foods infrequently and another set of mice a similar diet on a regular schedule. The mice that ate regularly did not gain as much weight as mice who at infrequently. Eating at the same time each day is suspected to prepare the body to utilise more calories between meals.


  • Eat regularly. Every 3 – 4 hours
  • Eat within 1 hour of waking
  • Include protein at breakfast
  • Do not eat in the 3 hours before bed
  • Ensure you have eaten before working out
  • Eat within 45 minutes post workout
  • Focus on mindful eating
  • Eat protein first, drink alcohol last

Chemicals present in pesticides used to grow produce can inhibit the energy-burning process of the human body. According to one Canadian study this makes it much harder to lose weight. It has been found that individuals who eat foods with the most toxins experience a higher reduction in metabolism function and as a result found it challenging to lose weight.


Aim to purchase organic based foods when possible. Particularly those listed below as they are grown with the highest amounts of pesticides, making them the dirtiest fruits and vegetables! Go for organic!

  • Apples
  • Celery
  • Capsicum
  • Strawberries
  • Peaches
  • Grapes
  • Nectarines
  • Lettuce
  • Spinach
  • Blueberries
  • Cucumber
  • Potato
  • Green beans
  • Kale and other green leafy vegetables

Getting enough sleep helps to maintain weight and if sleep is irregular this can be detrimental to your weight-loss progress. It has been found that those who sleep less therefore move less the next day reducing the amount of calories burned. Swedish and German studies based on sleep have shown that being deprived of sleep actually decreases the amount of energy used at rest!


Improve the amount and quality of sleep you get by:

  • Accept that when you need sleep, you need it. It’s a part of life.
  • Set a regular bed time
  • Take a soak in the bath to relax the body
  • Create a dark, cool and quiet environment to sleep in
  • Avoid heavy eating or drinking before bed
  • Supportive, comfortable pillows suited to your sleeping position
  • No pets – they’ll keep you awake with their odd sleeping schedules
  • Dull any pains with ibuprofen or by seeing a Dr. for recommendations
  • Avoid late afternoon/evening coffee or caffeinated drinks
  • Concentrate on breathing in deep and slow
  • Keep calm – relax and trust the process
  • Don’t compensate by sleeping in, taking naps or going to bed early

Iron helps carry oxygen to your muscles in order for them to function optimally. During your period you lose iron through blood loss. If your iron levels get too low your muscles consequently do not receive enough oxygen! This results in reduced energy levels and your metabolism therefore suffers.


Ensure you eat plenty of iron-filled foods such as cereals, beans and dark leafy green vegetables!

  • Spinach
  • Kale
  • Broccoli
  • Bok Choy

If you are not eating enough throughout the day, your body actually converts to starvation mode. This transition causes your metabolism to slow down and conserve energy by decreasing calorie burn! Not ideal if weight loss is your goal!


  • Non-active day
  1. Weight x 15
  2. A – 500 = Calorie goal for the day
  • Active day
  1. Weight x 18
  2. A -500 = Calorie goal for the day

This will help you lose .5 to 1 kg a week, a healthy rate of weight loss. Ensure you are eating enough food to meet the daily calorie intake for adults. In addition, make sure those calories are healthy balanced foods for optimal health benefits. Follow national food guidelines for a balanced guide to eating.


According to research on ergonomics (The study of individuals efficiency in their working environment) only 20 minutes of sitting is enough to reduce the effectiveness of your metabolism. Many jobs require sitting for long periods of time, much greater than 20 minutes! What can you do to break this up and reduce your time being seated? Try some of the following ideas!


  • Park away from the office and walk instead
  • Every hour take an active 2 minute break to get the blood flowing
  • Try a walking or standing work station
  • Walk to a co-workers desk to ask a question instead of phoning
  • Walk on your lunch break
  • Take the stairs instead of the elevator
  • Ride or walk to work
  • Have a walking meeting
  1. JET LAG

Some women fly regularly for work, constantly putting their internal body clock in disarray. The region of cells that work to keep your metabolism functioning is directly controlled by your internal clock or circadian rhythm. When this rhythm is disturbed – by crossing time zones or interruptions to sleep – the cells involved in metabolism do not function and reduce the effectiveness of the metabolism.


  • Use hand sanitizer and alcohol based wipes to avoid germs
  • Frequently walk around for 5 minutes at a time to increase blood flow
  • Coordinate your flying with your circadian rhythm by sleeping when you would usually sleep and staying awake wen you would at your destination.

Tackle jet lag side effects and unbalanced sleep routines by:

  1. REDUCED CALCIUM INTAKEAre you getting enough calcium in your diet? Calcium aids in regulating fat metabolism, determining if calories are used or stored as fat. Research by the University of Tennessee indicates high calcium diets could assist you in burning more fat. Ensure your getting your fill of calcium with the following tips.


  • Calcium supplements
  • Fortified cereal
  • Soy Milk
  • Spinach

Every cell within your body depends on water to function. This includes metabolism. Research has shown you could be reducing your caloric burn by up to 2 percent if you are dehydrated!


For optimal bodily function and weight management you need to drink at least 2 to 2.5 L of water a day. If you are exercising, this will be more due to loss of fluids via sweating and using energy to workout!

  • Approximately 8 glasses of water a day
  • Only drink when thirsty

Just like irregular eating schedules missing breakfast sets your body up to conserve energy – meaning the body slowly burns calories! According to research, those who skip breakfast are 4 – 5 times more likely to be obese. Stop skipping breakfast; it really is an important meal of the day!


Find a few easy breakfast options that you can rotate throughout the week. This will ensure you are able to eat something you like and consume it quickly or on the go because most of us live very busy lifestyles! Check out these five breakfast ideas to get your started.

  • Oats with mixed berries
  • Granola with Greek yoghurt
  • Fruit salad with Greek yoghurt
  • Almond milk banana berry smoothie
  • Avocado on toast with a poached egg

So avoid the 10 things I’ve mentioned above and you will definitely increase your metabolism rate and burn more fat!

Now learn about the Kayla Itsines Bikini Body Guide workout plan here to learn how I lose 43 pounds in 6-months!

5 Exercises to Flatten your Lower Stomach With BBG Workout

Not all abdominal strengthening exercises are created equal. As explained in the Kayla Itsines BBG Workout guide, some abdominal exercises are better at targeting certain areas – such as the upper, lower or difficult to target internal core muscles.

It is important to choose the right type of core exercise in order to target your lower abdominal to get the best results.

Each of the following five exercises works to target your lower abdominals. Complete a core circuit involving 1 minute of each exercise, with 1-minute rest, repeated 3 times. This will give you a solid 15 minutes of hard work, for stronger and flatter lower abs!

BBG Workout Additional Abs Exercises


In addition to strengthening your lower abdominals this exercise works to improve your strength and stabilization throughout your entire core. It also works to build a stronger lower back.

Exercise guide:

  1. Begin in plank position. Hands beneath shoulders and flat back.
  2. Rotate your body towards the left side. Hold for 5 seconds.
  3. Rotate your body towards the right side. Hold for 5 seconds
  4. Repeat for entire 1 minute


This multi-tasking move targets your lower abdominals as well as your oblique muscles (side muscles) responsible for stability. It also works your hips and lower back.

Exercise guide:

  1. Begin in push up position
  2. Keep your back flat and bottom down throughout the movement
  3. Drive your right knee towards your left elbow, then lower
  4. Drive your left knee towards your right elbow, then lower
  5. Repeat for entire 1 minute


The slow nature of the movement in this exercise – rolling your body out one vertebra at a time – engages the deep lower abdominal muscles. These muscles help to stabilize your pelvis on your return to the starting position.

Exercise guide:

  1. Lie flat – feet squeezed together and arms reaching up past your ears
  2. With controlled inhalation, lift your head through your arms and slowly begin rolling your back up and forwards one vertebra at a time off the ground
  3. With controlled exhalation continue forwards reaching your arms out in front across the room. Try to touch your forehead to your knees
  4. As you inhale again, reverse the movement to the initial position


This exercise targets your rectus abdominus – the six-pack muscles! It also targets those hard to train in your stomach area as well as hips and lower back.

Exercise guide:

  1. Start in push up position with shins rested on a Swiss ball. Keep your back straight.
  2. Keep your bottom where it is (Keep a flat back or natural cure – do not dip your hips) and pull the ball towards you with your feet
  3. Roll the ball backwards to return to the starting position


This exercise engages the deep psoas muscle – a muscle in front of your spine in your stomach, lower back and of course, your lower abs.

Exercise guide:

  1. Hang with shoulder-width and overhand grip from a chin up bar
  2. Keep a slight bend in the knees and legs together
  3. Bend at the hips and raise knees towards your chest
  4. Pause for a moment
  5. Slowly lower legs to starting position

I hope you’ve found this article useful! I’ll also recommend you to learn how I lost 43 pounds and get a bikini body here.