You dream of having a toned body like that of Kayla Itsines, the fitness guru who created the Body Guide 0.1 bikini (BBG). Her method has seduced millions of believers and promises a dry and toned body in 3 months (minimum). Her slogan to motivate you is ““ Be stronger than your excuse ”.
Kayla developed a method which she packaged into a paid ebook ($47.97.). They are cardio exercises and muscle-strengthening exercises that promise to sculpt the body in 12 weeks.
Launched in 2014, this show became a worldwide hit with a #kaylamovement spreading across social networks. Today Kayla’s Instagram account has more than 12 million subscribers and 28 million on facebook.
Body transformation photos and testimonials are the key to its success. The community supports, encourages and compliments each other. However, these photos omit the effort required to get the results. In fact, the program is to be followed 6 days out of 7 and, if you are not trained, you risk having pain after a few days of training, and abandoning the programme. In fact, you need to be very trained to be able to perform burpees, squat jumps, push-ups, etc. in sequence.
Discover the benefits and criticisms of this program and the softer variant proposed by Tipsforwomens.
Who is Kayla Itsines
Kayla is a beautiful 31 year old girl with a tanned toned body. She has been coaching since 2008 in Adelaide, Australia.
How does the bikini body guide work?
His method is based on a daily 30-minute workout that alternates sessions of muscle strengthening – abs, push-ups, squats, etc. – to LISS cardio sessions (low intensity) and HIIT cardio sessions (high intensity).
The weekly program
- 3 times a week: muscle strengthening in circuits. It’s all about burning as many calories as possible in a minimum amount of time.
- 2 times a week: moderate cardio exercises but on a long duration, at home or in the gym. The goal is to increase endurance while burning fat. For example, activities like swimming and stationary cycling are perfect.
- Once a week: “boost” phases. That is to say exercises of high intensity but of short duration. Examples sprints.
- Sunday: rest!
After each session: stretching to oxygenate the muscles and avoid soreness.
Kayla Itsines and the Body Guide 0.1 bikini: goals
Warning: Kayla Itsines’ fitness method doesn’t make you lose weight, on the contrary it develops lean mass and you could see the balance pointing to the right because muscle weighs more than fat.
The goal is to tone the whole body: thighs, stomach and arms. Goodbye flaccid muscles and bearings: gradually you find yourself with a toned and firm body.
Find out all about the bikini body guide program.
Kayla’s Program: Is It Right For Me?
We have to tell the truth: the intensity level is very high and therefore it is not recommended for those who:
- he is overweight.
- He has joint problems.
- He has heart problems
- He doesn’t like sports.
Ditto if you practiced sport only once a week, the advice is to start with a one-month soft program of physical preparation, before throwing yourself headlong into Kayla’s program.
The method is effective only if you are prepared, motivated and if you follow a balanced diet. Don’t dream of losing 10 cm of waistline with this program if you eat badly, it would just be a waste of time!
In any case, if in doubt, ask your doctor for advice.
Positive points of the bikini body guide
- You can try the program for free for 7 days. One way to test it before investing.
- no materials: a mat and a pair of sneakers are enough.
- a Youtube channel where he explains the exercises.
- a very compelling community.
Negative points of Kayla’s program
The risk of dropping the program after buying it is high. Obviously Kayla doesn’t mention it but when you go from 1 workout a week to 6, it takes a lot of patience, dedication and motivation. So if you decide to do it, don’t do it just for the costume fitting.
It’s true that it’s only about 30 minutes of training a day but when you come back from work at 7pm, you have to prepare dinner and take care of the children, are you sure you can do it? So consider carefully when to train.
Also, the first week of training is very difficult because when your muscles suddenly wake up, you have soreness the next day. Training the next day with aching muscles is very difficult. Just know!
If you’ve never played sports, doing squats and push-ups without understanding how to do them could be harmful to your body.
Yes, it works, but 50% of the positive results seen on social media are also obtained thanks to a diet.
Does it work or not?
You have to be realistic. Changes only happen over the long term. In fact, many women and girls subject their body to enormous stress to get back in shape in a flash and they don’t realize that sport and diet are first and foremost a matter of health, and then also aesthetics.
Finally, make no mistake, everyone’s morphological profile is largely dictated by genetics, so it can’t be drastically changed, even with Kayla’s program.
Those who have had results can continue with the ebook (weeks 13-24): cost $47.97. But after 3 months of intense training, it can be good to take a break and change your training style and then start again after a few months. In fact, diving back into yet another intense 3-month program can be mentally and physically challenging.
Bikini workout: workout video by Tipsforwomens
Playing sports is important for health because exercise gives energy, positivity and a healthy, toned body.
However, busy schedules that don’t allow anyone a day off can be harmful in the long run. Also, if you take a break for a few months, you lose all benefits. So, it’s important to set some fitness challenge goals and step out of your comfort zone, but don’t go overboard.
Also, to get results, you don’t need to train every day but every other day, so you can recover.
In fact, it is during the recovery period that muscle growth occurs.
In fact, the body needs sufficient time and rest to build muscles which, subjected to the stress of training together with the tendons and ligaments, need post-workout rest to avoid what is called over-training or a wrong workout .
Therefore, the secret, at all ages, is measure and balance.
Tipsforwomens offers you a cardio training circuit, inspired by Kayla’s exercises, to be performed 3 times a week (Monday – Wednesday) to be combined with an arm and leg circuit (Thursday – Saturday) to get back in shape.
Bikini workout : fase cardio
Tipsforwomens’s bikini workout is a full body workout that can be modulated according to your goals and your physical shape. The circuit consists of 10 exercises and you can repeat it 2 or even 3 times. But, if you haven’t practiced sports for a long time, the advice is to do it only once, the first week.
These plyometric exercises must be performed quickly to build reactive strength and explosive strength. A complete workout consisting of 10 exercises to be repeated 2 times.
Each exercise lasts 60 seconds and between exercises, you have to do a 10-second recovery.
Tipsforwomens offers you a circuit of 10 exercises to be performed 2 times to work your legs and shoulders and help you burn fat mass. The circuit combines aerobic training and strengthening exercises, to be done one after the other, interspersed with a few seconds of recovery. Once performed, the circuit must be repeated from the beginning.
You can adjust the intensity of your workout according to your physical condition. Indeed, the general principle of the program is to repeat the same movement several times for 30 seconds and then allow yourself a 10-second recovery time. The speed of execution must be sustained but not maximal.
The goal of this type of training is the improvement of strength, endurance and muscle tone.
This program is within everyone’s reach but, like any workout, to obtain physiological benefits it is very important to be constant and to associate movement with a balanced diet, such as the Tipsforwomens diet.
Photo credit: Instagram @kayla_itsines.