Bbg Diet Plan: What To Eat And Avoid

Kayla Itsines’s Bikini Body Guide (BBG) is a 12-week workout programme that's notorious for delivering dramatic results. It's a mixture of high-intensity interval training (HIIT), circuit training and low-intensity steady-state (LISS) training. The BBG diet is designed specifically for women aged 16-25 and promotes meal planning based on the Australian Food Guidelines for Healthy Eating. Itsines herself follows a balanced Mediterranean-style diet that includes lots of fresh fruit and vegetables, meat, fish, pasta, and plenty of olive oil, lemon juice, and oregano.

Kayla Itsines' HELP (Healthy Eating & Lifestyle Plan)

The BBG diet is designed specifically for females aged 16-25. Itsines' guide includes a serving size alternatives chart, so vegans and carnivores alike can follow the same meal plan. Multivitamins and supplements are not necessary, according to Itsines, unless someone is consistently unable to meet the serving goals recommended by their country's food guide. Itsines' biggest warning is to be careful when swapping meals, as they may have different macronutrient distributions.

The BBG workout program consists of three strength-training circuit workouts and three days of cardio per week. The workouts are a mixture of high-intensity interval training (HIIT), circuit training, and low-intensity steady-state (LISS) training that take less than half an hour to complete. There is also a four-week beginner program to acclimate to the workouts in the official program.

High-intensity interval training (HIIT)

The BBG diet plan, or Bikini Body Guide, is a 12-week workout program that includes a mixture of high-intensity interval training (HIIT), circuit training, and low-intensity steady-state (LISS) training. The program is designed to deliver dramatic results and is known for being challenging, with many people giving up after only a few weeks.

HIIT is a form of interval training that involves short bursts of intense exercise alternated with periods of less intense activity or rest. This type of training is designed to elevate the heart rate and provide a challenging workout in a short amount of time. HIIT workouts typically last for less than 30 minutes and can be an effective way to improve cardiovascular fitness and burn calories.

During the high-intensity intervals, individuals push themselves to their maximum capacity, performing exercises such as sprinting, burpees, or jumping jacks. These intervals are typically performed at near-maximal effort, lasting for 30 seconds to several minutes. The low-intensity intervals, on the other hand, involve active recovery or light exercises such as jogging or walking, allowing the body to temporarily recover before the next high-intensity burst.

The structure of a HIIT workout can vary, but a typical session might include a warm-up period, followed by several cycles of high-intensity and low-intensity intervals, and ending with a cool-down period. The specific exercises and duration of each interval can be modified to suit different fitness levels and goals. For example, beginners might start with shorter high-intensity intervals and gradually increase the duration or intensity as they build up their fitness.

HIIT has become a popular training method due to its efficiency and effectiveness. It offers a time-saving way to fit in a challenging workout, making it ideal for busy individuals who want to improve their fitness and health. Additionally, HIIT has been shown to provide numerous health benefits, including improved cardiovascular endurance, increased calorie burn, enhanced fat loss, and improved insulin sensitivity.

Circuit training

A typical circuit training workout might include a range of exercises such as squats, lunges, push-ups, burpees, and mountain climbers. These exercises can be done with or without equipment, making it a versatile training method.

The benefits of circuit training include improved cardiovascular fitness, increased muscle strength and endurance, and enhanced calorie burning. It is an efficient way to get a full-body workout in a short amount of time, making it ideal for busy individuals.

Itsines' BBG diet recommends three strength-training circuit workouts per week, in addition to three days of cardio. This combination of circuit training and cardio helps to create a well-rounded fitness routine that can deliver dramatic results.

Low-intensity steady-state (LISS) training

The BBG diet is a workout program that includes LISS training. LISS stands for low-intensity steady-state training and is a form of cardio that involves performing an activity such as running, biking, walking, or swimming at a low intensity for a sustained period, typically 30-60 minutes. It is the opposite of high-intensity interval training (HIIT) which involves short bursts of intense exercise with low-intensity recovery periods. With LISS, the goal is to keep your heart rate consistent and slightly elevated for longer periods of time, typically around 50 to 65 per cent of your maximum heart rate.

LISS training can help lower the risk of high blood pressure, stroke, obesity, diabetes, and certain types of cancer. It also improves muscle strength, aerobic fitness, mental health, cognitive function, and sleep. It can also contribute to weight loss, although it may take longer to burn the same number of calories as high-intensity workouts.

LISS training is a great option for those who prefer exercising outdoors, as it can be done through activities such as running, biking, or walking. It is also a good choice for those who want to improve their cardiovascular health and fitness without engaging in high-intensity exercises.

The Mediterranean diet

The BBG diet, or Bikini Body Guide, is a 12-week workout program created by Kayla Itsines that focuses on delivering dramatic results. It consists of three strength-training circuit workouts and three days of cardio per week. The diet is designed specifically for females aged 16-25 and promotes meal planning based on the Australian Food Guidelines for Healthy Eating.

Frequently asked questions