I’ve been procrastinating this post about my experience with the BBG exercise program for ages because I don’t really know where to start and I have so many thoughts.
But I’m finally sitting down to pound out some thoughts.
First of all, let’s address your most asked question…
What the heck is BBG?
For a long time, I would refer you guys to Kayla Itsines’ instagram page when you asked this question. But it turns out that she doesn’t share a ton of details on there, or her website, about the specifics of her program. So let’s clear that up first.
BBG stands for Bikini Body Guide, and it’s a 12 week circuit strength training program. It’s a three day per week program (Monday, Wednesday, Friday), and it’s 28 minutes long each day.
Each daily workout has two 7-minute circuits with 4 exercises in each. You set your timer for 7 minutes, and do each of those 4 exercises until your timer goes off (you might be able to go through each of the four exercises twice). Then you move to the second circuit and do the same. When you’re done with that, go back to the first and repeat.
On the off days, she has you start with low impact training, like walking or jogging, and work your way up to high intensity training.
The BBG program has an ebook (which is what I have), and an app that you can subscribe to within the app store. The ebook is a one time charge, and the app is a monthly fee. The ebook has images of each of the exercises and you’re responsible to set your own timer, whereas the app has videos of each exercise and keeps track of the time for you.
I have the ebook, and I haven’t used the app, so I can’t speak for it specifically, but I’ve heard amazing things about it. One of my readers messaged me saying it’s the best app she’s ever used.
Can you do it at home?
Yep, this is one of the biggest benefits of this program for me. I do the entire thing in my living room three days a week, and then run outside the other days. It requires a couple of free weights, and a step, and that’s it. So you could do it at the gym, but you can absolutely do it at home.
I use my (very sturdy) coffee table as the step, and I use a set of free weights (like these ones) that are great for adjusting based on your strength level.
Also some exercises require a medicine ball, but I just use one free weight in place of that (holding it on either end), and for the jump roping sessions I just do air jump roping so I don’t hit my ceiling fan.
Basically, it’s very easy to adjust based on your circumstances.
How did you stay motivated through the entire 12 week program?
I wrote more in depth about my motivation to start, and my motivation to stick with it in this post!
Also, podcasts. I really hate exercising, but I forget about it when I’m listening to an amazing podcast. I shared my three favorite podcasts in this post.
What changes have you seen since starting the program?
The biggest change for me was mental. When I finally made it through the entire 12 week program, I felt so happy and so proud of myself that I actually stuck with it for twelve weeks. I realized I could wake up at 5:40am and do this. I wasn’t a quitter, and I could do hard and challenging things. Twelve weeks is a lot, but it’s not impossible, and it was enough to make me realize if I could do twelve, I could do twenty, and fifty, and I just don’t want to stop!
I feel so much happier. It’s hard to make time for your health when you’re a busy mom with little kids, but I’ve realized how much happier I feel when I get up and move, burn some calories, and boost my endorphins. It’s like a daily therapy session, and I totally see the difference when I miss a day.
I feel stronger than I ever have. My arms, legs, and abs are more toned than ever before, my whole body feels tighter, I feel like I have more energy and clarity, and I just feel strong. One of my 2017 goals was to get stronger, and it took me almost the whole year to start working on it, but better late than never.
I love this quote that Kayla has in the intro to her ebook.
“…To us, 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…The definition for that goal is happiness through health.”
Do you do Kayla’s eating program?
No, I don’t use them. I struggle with eating programs because I have kids and a husband to feed too. When I first started BBG, I felt like I needed to ease my way into a lot of lifestyle changes, so I didn’t change what I was eating at all. But after about three weeks I realized I was gaining weight because I was hungry from all the exercise I was doing, so I was overeating.
I started using MyFitnessPal to track my calories each day, and it was so eye opening to see just how much I was overeating. I started eating my veggie scramble every day for breakfast and lunch, and making better choices throughout the day, and instantly I saw big changes in my figure.
I’m not great at inputting my food into the MyFitnessPal app every day, but I’m much better now at paying attention to portion control and what’s in my food than ever before. And if I ever catch myself falling back into poor eating choices, I force myself to diligently input my food for a couple of days to jumpstart my progress again.
It’s a fantastic program.
- I love that I can do it at home
- I love that it takes less than 30 minutes
- I love that it challenges me
- I love that it’s different every day so I don’t get bored
- I love that I can do it by myself OR with people (I’ve never actually done it with other people, but I know others have and love it!)
- I love that I saw quick results!
Also, Kayla has several versions of the program now — a starter program (I don’t know all the specifics, but it’s some kind of program that you do before you start the 12 week program if you need a lower starting point), BBG 1.0, and now a BBG 2.0 program, although the higher programs are only available on the app as far as I know.
Like I said, I’ve only done the 12 week 1.0 ebook program, but if any of you have done the other programs, leave a comment and share your experience!
And of course if you have any questions I didn’t cover, leave a comment below and I’ll answer!