Review of The Kayla Itsines Bikini Body Guide: Phase One, Preparation

Review of The Kayla Itsines Bikini Body Guide: Phase One, Preparation

As the summer season is around the corner and I have a vacation planned, I’d like to tone a few of my body parts¬†better, if you know what I mean ūüėČ

I heard good things about the Kayla Itsines Bikini Body Guide, so I decided to try it. I’m going to take it step by step.

Phase one is going to be preparation of equipment and plan.
Phase two is going to be starting the workout and nutrition.
Phase three will be assessing results and figuring out how to maintain or improve.

Let’s start with Phase one: Preparation

Equipment needed:

The exercises can be done from a gym, outside or at home. If you’re not going to be exercising at the gym, then just get all the equipment, it will save you time and hustle. Which will increase your motivation and success rate.

Dumbbells 10-15 Pound


Medicine Ball


2 Flat Benches (12+ Inch)


Bosu

Skipping Rope

Foam Roller

Gear:

Drink Bottle


Sweat Towel



Yoga Mat

Training styles to prepare for:

Resistance training

The exercises are a mix of:
Plyometric (jump). Intended to burn high amounts of fat.
Body weight and hypertrophy (muscle and strength building) training. Helps increase strength, power, hypertrophy and anaerobic endurance.

The resistance training requires to follow a circuit format. Which consists of two rounds of two different circuits, each lasting seven minutes.

In each circuit, four exercises need to be completed as many times as possible in seven minutes.
Will be exercising for the entire seven minutes
Only rest when the timer goes off

In between each circuit, I’ll take 60¬†seconds to rest. Drink water between rounds as necessary, but not too much to not feel sick.

Note: Prior to beginning the¬†resistance training, I’ll warm up with a¬†5 minute jog. Being warm helps to lubricate joints, keep muscles safe for exercise and decrease injury risk.

Cardio training 

Two different styles of cardio:

LISS (low intensity steady state) for example:
35-45 minutes of walking or jogging
35-45 minutes of low resistance cycling
35-45 minutes on the cross-trainer at the same speed as a fast-paced walk

HIIT (high intensity interval training) consists of two periods, typically called the ‚Äėrest‚Äô and ‚Äėwork‚Äô periods. The intervals 30:30 set up. This means sprint at 90-100% capacity (12-17 kmph/7.5-10.5 mph) for 30¬†seconds and then be at a stand still (or slow walk) for 30 seconds, and repeat.
This is typically done on a treadmill or bike in a gym over a period of 10-15 minutes.

Rehabilitation (stretching) 

Stretching plays a big role in recovery, injury prevention, and flexibility.
In addition to stretching at the end of each workout, Kayla recommend that you complete at least one rehabilitation session every week: a session that is entirely dedicated to stretching and/or foam rolling.

Structuring Weekly Workouts

The workouts are divided into training blocks: Weeks 1-4, Weeks 5-8, and Weeks 9-12.
Also, four weeks of ‚Äėpre-training‚Äô for individuals who are¬†beginners (I will need that since I haven’t¬†had time to exercise lately while working on my startup VoxSnap).

To insure progress throughout this training program, Kayla uses a technique called progressive overload, a technique that involves changing the training frequency or resistance in order to continually challenge the body.

Workouts Plan:

PRE-TRAINING

WEEKS 1-2
2-3 sessions of resistance training
1-2 sessions of LISS cardio training
1 rehabilitation (stretch) session

WEEKS 3-4
2-3 sessions of resistance training
2-3 sessions of LISS cardio training
1 rehabilitation (stretch) session

TRAINING

WEEKS 1‚Äď4
2‚Äď3 sessions of resistance training
2‚Äď3 sessions of LISS cardio training
1 rehabilitation (stretch) session

WEEKS 5‚Äď8
2‚Äď3 sessions of resistance training
3-4 sessions of LISS cardio training
1 rehabilitation (stretch) session

WEEKS 9‚Äď12
3‚Äď4 sessions of resistance training
2‚Äď3 sessions LISS cardio training
1‚Äď2 sessions HIIT cardio training
1‚Äď2 rehabilitation (stretch) session(s)

screen-shot-2017-05-16-at-11-31-50-am

Tracking Progress:

Progress photos is primary form of measurement

  • Without visible record of progress, it is very easy to lose motivation.
  • Set a phone/ calendar reminder every four weeks to retake the¬†photos (every fourth Monday morning straight after waking up).
  • Take¬†1 front view and 1 side view

Body weight is secondary

  • Rule¬†of thumb: Check weight every fourth Monday morning¬†straight after waking up.

Before moving to Phase two (the actual workouts & nutrition), I reviewed these chart one more time:

How to workout:

  • Two different circuits repeated twice each
  • Repeat the 4 given exercises as many times as possible within 7 minutes
  • Take 60¬†seconds rest between circuits

screen-shot-2017-05-16-at-12-11-15-pm

How to Eat:

Kayla has the HELP Diet Plan to accommodate the BBG. I looked at it and chose for my diet¬†the¬†foods I prefer. When it comes to meats¬†I try to avoid “heavy” and stick to the “lean”. That’s why the only meats I include are: chicken, turkey, fish (salmon), seafood (shrimp).

Below I’ll list my go to foods. I usually prefer something I can quickly grab or prepare instead of cooking.

Space meals 2.5-3 hours apart.

I also like to take probiotics twice a day to help the food absorb better.
Here is my favorite:

Breakfast 9:30am:

Toast+spread or Yogurt+filling or Oats+berries

Drinks to choose from:

  • Water
  • Hot lemon water
  • Hot Green tea
  • Hot Herbal tea
  • Natural fruit¬†juices

Ingredients to choose from:

  • Whole wheat toast (1-2 slices)
  • Avocado (25g)
  • Tomatos
  • Parmesan cheese
  • Almonds
  • Blueberries
  • Raspberries
  • Orange
  • Greet yogurt (200g)
  • Muesli
  • Honey
  • Oats
  • Healthy¬†shake

Try to avoid

  • Fast Food
  • Cream
  • Deep-fried foods
  • Pastries

Snacks during the day:

  • Almonds
  • Celery (2 stalks)
  • Penut butter (10g)
  • Pear
  • Cucumber
  • Tzatziki

Remember: 3-6 cups of water

Lunch 12:30pm:
Sandwich or Wrap or Meat+Grain/starch+Veggies/Greens

  • Chicken
  • Turkey
  • Shrimp
  • Salmon
  • Quinoa
  • Mixed Greens
  • Spinach
  • Tomatos
  • Lettuce
  • Whole wheat beard (sandwich)
  • Bell paper
  • Sweet potatoes

Remember: Drink 3-6 cups of water

Dinner:
Salsa+meat or Veggies+meat

  • Chicken
  • Turkey
  • Shrimp
  • Salmon
  • Quinoa
  • Mixed Greens
  • Spinach
  • Tomatos
  • Lettuce
  • Bell paper
  • Broccoli

I’m excited to jump right¬†in! In Phase two I’ll be doing the workout and keeping a journal of how it’s going. Stay tuned.