Bikini Body Guide from a Trainer’s Perspective

Don’t worry, I don’t plan on writing this like a newspaper or magazine review. But I do want to give y’all a little bit of background info on BBG.

Kayla Itsines is a female trainer from Australia that partnered with her boyfriend to create one of the most popular fitness program-turned-apps called Bikini Body Guide (BBG) . Since a year ago, (when I participated), it has now turned into a multidimensional app called SWEAT, and includes 2 other trainers whose humble beginnings came from their own BBG progress. The app is connected heavily to social media accounts and includes the benefit of the “BBG Community”. If you want more info then just Google it, but for the sake of being concise, I’m going to go ahead and tell you about my experience with BBG.

Why did I choose to do BBG?

I’ve talked about this before, and if any of you know me, then you know I sustained a fracture in my tibial plateau a couple years ago that put me out being able to workout for a full 6 months. During that time, I honestly had a lot more going on than just physical ailments. Perhaps it was being physically inactive or maybe it was just extenuating circumstances, but I also lost the mental motivation and desire to workout. To put it plainly, if you don’t want to work out then you won’t work out. And I did not want to work out.

So as time continued on, I ate poorly, didn’t exercise, and gained a good deal unwanted fat. At this point I began to lose nearly all confidence in my body, but I still just couldn’t seem to get motivated to do anything about it.

After doing some research, I found BBG via Instagram. I came across Kayla Itsines’ Instagram account, and couldn’t help but notice the dramatic differences in the progress photos of BBG participants. Over the course of three months, girls would go from average physics to toned, thin, strong women. I looked into it further, and the program seemed to use theories that I knew would work. So I decided to purchase the app for $29.99 a month.

Normally, I don’t spend money frivolously, but this app included a workout schedule, the workouts themselves, and a meal plan. So I figured it was pretty economical.

What did it feel like?

This is actually a question that I ask my clients on a regular basis to keep a good check on whether or not they need to be pushed harder, if the workout needs modifications, and so on. It’s a great measurement to use because your body will tell you everything you need to know about a workout.

Here’s what I liked about BBG:

1) It followed the same “schedule” that I normally do. Resistance days were 3 days out of the week, interspersed with 3 cardio days and followed by a rest day. What I like about that schedule is the balance and recovery time that it affords you.

2) The meals were extremely easy to make, made me feel full, and they weren’t too expensive. They also had a good deal of variety and didn’t cut out a significant amount of carbs.

3) There’s a few of the exercises that I still use with myself and sometimes even my clients. Some of it was pretty creative.

Here’s what I didn’t like:

1) A good trainer’s number one concern is a reduced risk of injury. While rapid weightloss is usually what clients want and you do want to deliver, it should never be at the risk of joints or connective tissue.

That being said, these resistance workouts are 28-minutes long and are actually designed more like HIIT than a regular resistance workout. They use A LOT of high impact moves, and while that’s great for weight loss, it’s terrible for the spine, knees, and hips. My number one reason for stopping BBG was because it was too high impact. You can burn crazy amounts of calories without constantly pounding against gravity.

2) I don’t care what marketing scheme you’re listening to, 30 minutes per day isn’t quite enough time to sweeuze in a workout and get good results without overloading it all at once. Which is exactly what BBG does.

Here’s the thing: it has been scientifically proven over and over again, that in order to achieve enough of a calorie burn the body needs to work out for at least 45 minutes to an hour. 30 minutes is just what’s recommended by the CDC in order to MAINTAIN. So we know that much, but in many cases people don’t have an hour to workout, so the industry has found a new appeal by “packing in” an hours’ worth of work into 30 minutes. Listen closely here, for the HIIT method this works. However the way that BBG sets its workouts up, it basically tries to achieve more in 30 minutes than is humanly possible. In my opinion some of these workouts such as squat presses, lunges, and push ups, are better suited using the appropriate time to work on form.

Plus, it’s just science. More time spent working will always equal more calories burned when you’re outing in the same particular level of exertion.

What were my results?

When I say this I mean it honestly, I trimmed up, but not nearly as well as when I do my workout set up. That’s true for several reasons, but mainly because I know my body and what works for it. There’s nothing quite as valuable as knowing what is right for you. Customizing workouts will always work better than a general outlined plan.

After 3 months of participating, I did see some results, but they weren’t exactly visible. So I did an extra month and a half of combining some of BBG with my own stuff. The photo below is of me in July of 2016, and on the right is 6 months later in January  of 2017.

Would I recommend it?

Short answer, yes and no.

If you’re needing a 12-week jumpstart like I did, then go for it. In my opinion BBG is a great jumpstartr for no more than 12 weeks. Once I got past that point, I just felt like the app was trying too hard to get my heart rate up based on a formula and not an actual human body. There also wasn’t very much variety. But it definitely did its job of getting me back to the gym, and back into a schedule!

If you’re wanting to settl into something that will work for the long haul, then I wouldn’t quite recommend BBG. Interestingly enough, many of the testimonials of the girls that have made it onto Kayla’s feed include the minor detail that they would change the workouts slightly too. Which leads me to believe that the workout itself isn’t quite sufficient enough to chisel and define. And I also can say from experience (24 weeks worth) that is not the case.
It just depends on what you’re looking for! But that is my honest, short, concise opinion on BBG. If you have any further questions let me know in the comments or by emailing me at

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