Fit

#FITGIRLCODE review: Kayla Itsines 12-week Bikini Body Guide – Part 2

It’s been six weeks since I shared my halfway progress and experiences with the Kayla Itsines Bikini Body Guide. Time to catch up and see how the final six weeks went and see if my 12 week transformation pictures are just as jaw-dropping as some of the other transformations.

If you’re up for a challenge yourself, we have great news for you: if you download a Bikini Body Guide now, you get 10 % off. You just have to enter our special code: BBTGFGC10 

(Valid until 02.28.2015)

foto 2The promise of the 12-week Bikini Body Guide (BBG) is to deliver girls and women the body they have always desired. The program consists of the Bikini Body Workouts and the H.E.L.P nutrition guide. In my first article I focussed on the functional side of the Bikini Body Guide. I explained the importance of both the exercise and the nutritional part of this program and shared my food diary for one standard week of eating. I was overwhelmed with your response and your requests for a follow-up article when I was done. In this wrap-up article I want to focus more on the emotional part and really share my personal experiences with you. So here we go… Kayla Itsines Bikini Body Guide, The Good, The Bad and The Ugly.

The Good
The good thing, no let me correct, the best thing about the BBG is that it works. I think for almost every woman with every body type this program will challenge you both on a physical and emotional level but the results will be worth it.

 

 

To sum up The Good:

– the exercises
– the focus
– the energy level
– the physical progress
– the supportThe exercises
With the BBG Kayla Itsines has really created a program that offers a lot of variety, and challenges you to push yourself with every training. And although your strength and stamina improves, the program gets more advanced too so it never feels like it gets easier. I love how it tones up every part of the body, helps you develop lean muscle mass and in no way will make you look bulky.My favorite exercises in the end were my least favorite ones in the beginning. I now love doing spiderman pushups because it makes me look and feel strong. I finally got the hang of the straight leg jackknives without losing my balance and tipping over. And as for burpees, I never thought I would live to see the day where burpees would feels as a nice break in my workout routine, but now they do. I appreciate them in every variation, even the bosu ball burpees which in the beginning were a total pain in the ass.

The focus
Before I started the BBG I was a bit disappointed with myself for not reaching one the goals I set for myself. In 2013 I competed in one of my first obstacle runs, the Strongmanrun, it’s best described as a half marathon but with loads of obstacles. For me it was one of the most fun and challenging experiences in my life. I placed 44th out of 800 women. And I set myself a goal, next year, I would be coming back even stronger and end top 25.

 

And then life got in the way, in a good way though. I founded- and launched a social dating startup Wingme with three co-founders. I fell in love with my boyfriend and we moved in together shortly after and I was combining this all with my busy advertising job. Needles to say, something had to give, and this was my training regime. Not that I stopped working out, but I didn’t train enough to properly prepare myself for such a demanding race and my goal to finish in the top 25.

So I when I ran into Kayla’s Instagram account and saw all the amazing transformations I decided that completing the BBG would become my next challenge. From that moment on, all my focus was on making this a success. And when I commit, I fully commit. I don’t do half-ass. After a few weeks I found that the structure of the program and the focus on my food and my training was actually helping me focus in other areas of my life too. I quit smoking, I cut my alcohol intake, I went to bed- and woke up early every day, I prepped all my meals and I was more committed to my job than ever. I worked on three pitches and in my opinion delivered some of my best work.

I even found out that my elevated focus was contagious. My boyfriend, who’s been my biggest supporter during this whole process also made a commitment to himself and finished his long overdue thesis. And many of my friends have started their fit journey inspired by my progress, which to me is huge.


foto 2The energy
The only reason why I could do what I did without a nervous breakdown for these 12 weeks is because of my high energy level. Almost throughout the whole program (with some exceptions, but more on that in “The Ugly” section) I was high on adrenaline. I didn’t miss one training session, I even did more than what the BBG prescribed. I didn’t get sick, although all of my colleagues had some sort of the flu. Actually I felt better with every training session I finished. Which is a very addictive feeling that you do need to get you through the 12 weeks.

 

The physical progress
But the biggest reward is the noticeable physical progress you will see when you look in a mirror, take an ab-check selfie or when you step on a scale. You will see and feel your body changing. That is why Kayla emphasizes the importance of taking weekly progress shots so you can compare yourself and stay motivated by the change you see.

For me personally the main goal was to lean-out and become more toned. I was performing weight lifting at least three times a week but always had the feeling like a layer of fat was covering my muscles. I wanted to shred that layer as much as possible without losing my strength. And that is what I achieved. I can still bench press, deadlift and squat the same amount of weight or even more in some cases, but without the little aches in my body after a heavy training because my core is much stronger and my body holds less tension in the back and neck.

In total I ran around 300 kilometers in the 12-weeks of the BBG. Three times a week I ran 6,3 km for my LISS trainings, my average pace in August was 5’37/km vs. 5’26/km in September and 5’17/km in October! After 10 weeks I even participated in another obstacle run, The Strong Viking run. It was a grueling experience, with so much mud and cold water, but I had an amazing time. It felt like all my morning runs were finally paying off.

The support
Kayla’s army is a big one. There are loads of girls all around the world who are part-taking in this movement. It is both a physical movement that gets asses off the couch and into the gym and a mental movement that helps shift a lot of girls view on what a healthy body should look like and what a balanced diet actually consists of. Major things in my opinion. Girls need role models like Kayla in their lives who tell them that carbs are not the enemy and that weight training doesn’t make you look ‘bulky’ and ‘manly’. What Kayla has done is just what #FITGIRLCODE is doing, trying to build a supportive community of women of all shapes and sizes that promote a fit lifestyle. I have met so many inspiring women while participating in this program, mostly through Instagram, by engaging with other BBG-girls on their profiles. They follow my progress and support me on my journey and I do the same for them. This is golden.

The Bad
Although I love the Bikini Body Guide and would definately recommend it to any girl out there looking for a challenging program that will deliver results fast there are two sides to every coin. And it wouldn’t feel truthful if I didn’t share these experiences with you either. Just like the positive sides these might not apply to you since we are all different people with different body’s.

The negatives of the BBG for me:

– #teamnoboobs
– flat bootay syndrome
– the lack of protein
– the emphasis on ‘clean eating’

#teamnoboobs
The most commonly disliked side-effect of toning up and a lower body fat percentage is the fact that your old mates “boobs” want to leave the building as soon as possible when your new bestie “abs” decide to join the party. Why can’t these two just get along!! It’s not fair to all of us Fit Girls all over the world who are not genetically blessed with a big rack that we have to make a choice. But we do. For now I’m choosing abs over boobs. Good thing my boyfriend is an ass man.

Flat bootay syndrome
Which immediately brings me to my second critical point. If your ass derives from pancake flatland like mine and you have literally worked your butt off the last couple of years to build an ass for yourself, than you better incorporate some heavy weight work into this program and you may want to overthink the amount of LISS sessions. After the first month already I saw my ass getting more flat from all the cardio I was doing. Although I am a runner by force, not by nature, I was enjoying my fasted morning runs more than I thought. But my glutes didn’t. So I adjusted my exercise routine and decided to throw HIIT in the mix and take one LISS a week out. I also did an extra weight session focussed purely on my glutes and hammies by performing heavy weighted glute bridge, deadlifts and pull-throughs.

The lack of protein
The BBG will have different effects on everybody. If you’re a very skinny girl with no muscle mass you will probably build a lot of muscle during the program. If you are coming from a more heavy weight lifting routine like me you may lose some. In the beginning of the program I was feeling a bit fatigued due to the low caloric level I was eating at, so I went to the doctor for a quick checkup and found out that the creatine levels in my blood were a bit elevated. This is common side-effect for athletes who are participating in very intense training programs. So to benefit my energy levels and better fit my personal goals I also made some changes to the nutritional part of this program by incorporating more protein in my diet and thus increasing my caloric intake.

The H.E.L.P. nutrition guide prescribes 2 protein units (of about 25 grams of protein each) which for me was not enough. I must say, I came from a high protein, low carb diet, which can be the reason why I found it hard to adjust my protein intake to the guidelines prescribed. But if you already have a lot of muscle mass when entering the program, like me, you might benefit from adding some protein too to make sure you are not eating up your muscles instead of your fat resources.

The emphasis on ‘clean eating’
Although the H.E.L.P. nutrition guide offers lots of variation and, like I mentioned earlier, I love that it teaches girls that carbs are not the enemy, I do think it puts too much emphasis on ‘clean eating’ guidelines. I am a big fan of being strict but not restricting yourself too much when it comes to food. I feel a lot of people nowadays over think their eating (some of my friends reading this will now burst into laughter because in their opinion I am one of those people myself :)) which can lead to orthorexia nervosa. In 80% of the cases I will chose the healthy option over any unhealthy stuff, but I am only human. And I love, love, loooooove food! I want to be able to guilt free enjoy high fat cheeses, pasta, wine, cream, bacon, chocolates and cake every once in a while, like any other Fit Girl. I don’t want to become a food extremist who cuts out whole food groups (lactose, gluten, meat, fish, anything cooked in general) when there is absolutely no medical need or moral objective for me to do so.

The H.E.L.P. nutrition guide is full of great tips and guidelines for most girls. But I think it’s hard to maintain these guidelines in the long run without resulting to occasional binge eating, or worse, an eating disorder. That is why I’m following IFFYM, for about 80% I eat healthy unprocessed foods, the other 20% I can fill with whatever I want, as long as it fits the macro breakdown I set for myself that matches my fitness goals. This flexible way of dieting works for me, for now.The Ugly
I cannot call this a complete review without covering the ugly. The part that nobody wants to talk about because they are sitting on cloud 9 accompanied by ‘the good’. But I’m gonna try and be totally honest with you because I want you to know what you’re getting yourself into.

The stuff I could have done without:

– hangriness
– being a self-centered asshole in general
– jealousy and unnecessary negativity

 

foto 1Hangriness
The number of times I have apologised (sometimes even in advance) for what I say and how I behave when I’m hangry are countless. Aside from unknowing fellow commuters whom I called the worse names possible from the safety of my car, my boyfriend and colleagues got the worse of me more than once I’m afraid.

Being on a caloric deficit for almost 12 weeks straight to tone up as much as possible is not fun for anybody, but I for one found it extremely hard at times. I’m not one of those people who “skip breakfast” or “forgets” to eat. Au contraire, I live from meal to meal and as soon as I finish my last bite my mind already wonders of to what my next meal will be. If I wasn’t such a fitness and health freak I think I would make a great competitive eater ;). But I am also a goaldigger who cannot do anything half-assed. So when I set the goal for a visible sixpack in 12 weeks, I knew that I would do anything (within the healthy and acceptable limits) to reach that goal. I did cross the acceptable limit of hangriness a few times, so when my boyfriend said; “Babe, although I love your determination, but I think you are not a lot of fun to be around ATM” I knew what I had to do and I upped my caloric intake with about 200 calories a day and tried to center all my hangriness at my fellow commuters instead of the people I love.


Being a self-centered asshole in general
But you do have to get used to the fact that you cannot please everybody when you are committing to a highly demanding program like the BBG. The downside of the hyper-focussed-state-of-mind that I mentioned in “The Good” section is that I became somewhat of a self-centered asshole in the process. I can be quite tough on myself – my motto is: go hard or go home – and following the BBG, to me, was quite all-consuming. May daily routine can best be described as train-eat-prep-work-train-eat-sleep-repeat. Can you see how I’m missing the whole “raving” part over here? The choices I made and the priorities I set kinda killed the buzz out of social activities for me. Most of the time I left the party early to go to bed, I didn’t go at all because I had to train that evening.

On Sunday I started with planning my exercise routine for the week, I only shifted in these if my work demanded this, like when I had to pull all-nighters for a pitch. I made a plan, a commitment to myself, and I stuck with it. This means I have have been absent, late, rescheduled or called off last minute because I put my goals over everything else. I’m sorry, but the only way for me to do this is to do it full-pull, and that means putting me first.

Jealousy and unnecessary negativity
Whenever you put your half-naked body on the interwebs you are bound to get some negative feedback. I get it, I am a digital diva who’s been working in the community management business for over 7 years. But still it baffles me how mean girls are to each other. Please, don’t get me wrong, the internet is beautiful place where you can lots of like minded souls who will support you on your journey. But you will also see the face of humanity in it’s most ugly form. Some of the comments I read under progress- and transformation pics are just plain nasty and uncalled for. Don’t call someone else ‘fat’, ‘skinny’, ‘too big’ or ‘too thin’. You don’t know where they came from or where they’re going, so don’t judge their path. I seriously give 0 fucks about others people opinion about my body, I do this for me. But words do hurt, and can even cause permanent damage to some who are more receptive. So be supportive, or shut the fuck up. Am I right? Or am I just hangry? 😉

And now what?
Besides EATING ALL THE FOOD you mean? Which is exactly what I have done the last couple of days in Antwerp with my boyfriend, who surprised me for my birthday with a weekend out of town. I gave myself three days off: no training, no food logging, no counting macro’s and no restrictions. I had an awesome time, ate everything I wanted to without feeling guilty and haven’t seen my sixpack in 3 days. Today is the last day of my celebration and I am rewarding myself and my colleagues with a belated birthday cake. The mother of all cakes, the famous Milka Oreo Kinder Bueno Nutella Cheesecake, also know as diabetes-on-a-plate at a whopping 7000 kcal per pie. I will however make this baby fit my macro’s.

And as much as I loved this weekend with no restrictions, I also missed working out and I am looking forward to being back at the gym today. I love working out and it is, has always been and will always be an important part of my life. The Bikini Body Guide has provided me with even more knowledge about my body and how it responds to certain training and diet than I already had and I will incorporate this information into my daily routine.

So here are my results from following the Kayla Itsines Bikini Body Guide for 12 weeks

Anneli1 Anneli2

 

And now what…

I will set new goals and it will probably take some time for me to crystallize what they will be exactly but for now I’ll start by:

  • Getting my bodyfat percentage measured. I think I am at around 18% now but I’m not sure and I would love to know so I can set a goal on this.
  • Committing to flexible dieting using IIFYM and reverse dieting out of my caloric deficit.
  • Building my butt with heavy weight lifting. Nobody has ever written a song about a flat ass, so I’m going to drop-it-non-stop until I have a round and firm booty.
  • Keep incorporating HIIT to support fat loss that is needed for me to have visible abs.
  • Keep the resistance training circuits from the BBG. I love the variety and the circuits have an amazing effect on my upper body by building lean muscle mass instead of the more bulky arms and back I had before.

 

This probably means that I will still be training 6 days a week, but not twice a day anymore. And I will try to take one day of rest each week because I know it’s good for me. Not because I want it, I really hate rest days. I actually feel much better to just keep going and have exercise just be one of the things I do every day, like brushing my teeth. I will try this for at least 6 weeks and see how I feel after this. Maybe I will start the BBG 2.0, maybe I’ll do something else that crosses my path. If you have some tips for me, let me know!

This is my final review of Kayla Itsines 12-week Bikini Body Guide. I have tried to be as honest as possible about my journey. I definitely recommend the BBG to anyone who wants to become more fit and who’s up for the challenge. Please be aware that everybody is different and my results and experience will probably not match yours. Which is good, the world needs diversity and less hangry assholes like me ;). Don’t strive for someone else’s body, just try to be the best you, you can be. Oh, and have fun and kick ass and keep me posted!

Leave a Comment

Comments

  1. Denise

    Thanks for sharing!!
    Fijn, zo’n eerlijke review, en ontzettend herkenbaar! Je ziet er fantastisch uit!
    Bedankt voor alle motivatie:)
    xxx

    • Anneli

      Hi Denise! Bedankt voor je lieve compliment! En leuk dat je het herkende! Ben je zelf al klaar met de BBG?

      • Denise

        Hi Anneli! Ik ben in week 7 nu! (denise_livelovelift @ insta) .. nu prive wat ellende maar hoop dat dat niet teveel effect heeft op t resultaat ;)!

  2. Sherelle

    Leuk Anneli. Ik heb diep respect voor je dat je het zo mega goed hebt volgehouden.

    • Anneli

      Ah dankjewel lieve Sherelle!

  3. Heleen

    Anneli, als ik heel eerlijk ben: ik heb Kayla een half jaar of zo gevolgd op Instagram, teen toen was ik al die schriele bottenlijfjes zo ontzettend beu dat ik ben gaan unfollowen. Ik heb veel respect voor je voor het volhouden van de bikiniguide, een dergelijke challenge is altijd zwaar… maar als ik jouw lichaam zou hebben van de before-pics, dan was ik oergelukkig. En de grap is: ik heb dat lichaam, alleen dan met ietsje bredere bovenbenen en vooral wat meer cellulitis op billen en bovenbenen… wat na elke zomervakantie waarin ik geen tijd en/of zin heb om te snoepen en te snacken binnen twee weken al zo sterk is verbeterd dat ik gewoon wéét wat ik moet doen (en vooral moet laten) om daar iets aan te doen. Ik weet dat het hem vaak in relatief kleine gewoontes zit die we gewoon te vaak herhalen, ook vanuit mijn beroep als fysiotherapeut. En ik vind persoonlijk Kayla en haar volgers vooral gewoon heel erg eng, los van al het respect van de wereld voor hun input in hun eigen challenges. Ik heb nog geprobeerd om de tips waar je wél iets aan hebt en de foto’s van haar geweldige smoothies en fruitsalades gewoon als inspiratie te gebruiken en de rest te negeren maar dat was niet te doen. Voor mij gaat dat droogtrainen net iets te ver!

    • Anneli

      Hi Heleen,
      Dankjewel voor je compliment. Ik begrijp waar je weerstand vandaan komt. Iedereen heeft een ander beeld over wat een “gezond”, “sterk” en “vrouwelijk” lijf precies is. Voor mij was deze BBG juist een experiment om te zien wat een vorm van training die ik juist al heel lang niet deed (namelijk high cardio en low weight) met mijn lijf zou doen. En het heeft me doen beseffen dat voor iemand als ik die al 80% deed de laatste 20% het enige is wat mij 100% resultaat gaat opleveren. Ook een waardevolle learning omdat ik nu beter kan bepalen wat die extra 20% me precies waard is.

      Qua lijven van de tansformaties zitten er meiden tussen die inderdaad erg dun zijn maar ik vind ze alsnog prachtig en het zijn fitte en gezonde lijven. Voor de maatstaf van de gemiddelde persoon misschien aan de dunne kant, maar als je vaak ziet wat voor eet/leef/sportpatroon ze hadden is het in bijna 100% van de gevallen een verbetering. Toch ben ik net als jij erg kritisch hierop omdat ik, zoals ik aangeef in m’n artikel, niet geloof dat het gezond is om dit je hele leven vol te houden. Ik denk je uiteindelijk niet gelukkig wordt als je jezelf zoveel ontzegt terwijl je op een gebalanceerde manier hetzelfde effect kan bereiken, of misschien wel meer. Maar dan wat gelukkiger omdat je meer vrijheid hebt om keuzes te maken.

      Sowieso kan ik niet zo goed tegen elke vorm van dogmatisch denken, dat stuit al snel op mijn allergie. Er is niet zoiets universeels als “goed” of “fout”, “zwart” en “wit”, “clean” en “dirty”. Er zijn vooral heel veel tinten grijs en ik ben van mening dat iedereen zelf z’n kleurenpalet moet samenstellen. Echter denk ik wel dat je hiervoor jezelf moet inlezen, onderwijzen en moet onderzoeken wat voor jou werkt. Als de BBG daarbij helpt, zoals het mij heeft geholpen dan vind ik het een waardevol programma.

  4. Sophie

    Why do you look yellow at the end of the bikini body guide?

    • Anneli

      Hi Sophie,
      Awesome remark haha. It’s the combination of my fake tan and the artificial lighting and poor camera quality. The before picture was taken at 8 o clock in the morning during summertime. The after last friday at 9 in the morning (couldn’t wait longer, cause I was too hungry and had to work haha). Since it’s autumn now we don’t get a lot of light in the mornings anymore so I had to use a lamp to make it somewhat acceptable.

      Hope this answers your question.

      • Sophie

        Sorry if I was rude 🙁 Thanks for sharing your experiencie with us and being so polite answering me after my bad question.

        • Anneli

          You weren’t rude, I honestly thought it was an appropriate and funny question. So you got the honest truth haha.

  5. Tamara

    Thanks for sharing your experience, Anneli. I am on the BBG and making similar experiences, especially regarding by butt…
    I hope you don’t mind me asking, but how did you incorporate one or even two sessions a day into you routine? Thats my biggest trouble at the moment, I just feel like I cannot make enough space for the gym without ditching my boyfriend and friends.
    And also, I would be happy if you could share a few exercises that help to maintain/build a booty. With the BBG my booty is losing size, though it would just have needed a little toning…
    Thank you! x

    • Anneli

      Hi Tamara,
      You are very welcome. And I’m so sorry to hear about your but. Low five my flatland pancake sista!

      I’m gonna be honest with you, like I’ve tried to be from the start. I am a crazy fucked up person and I am not a big pleaser, nor do I allow myself to be guilt tripped. If you want something, you have to commit and do this for you and you alone. You will lose some people who don’t understand, or feel threatened by your focus and determination and that’s ok. It can be only temporarilly. You will also meet likeminded sould who will support you and uplift you when you need it and you will inspire others, which will be your biggest reward and motivation.

      After doing this for years already my friends are used to the fact that working out is not an activity that will be ditched. It’s one of my top priorities. I don’t judge their priorities nor do I accept it that they judge mine. I do however value my friendships so I initiate appointments and conversation when I can and try to stay in the loop about the important stuff.

      As for my relationship, my boyfriends opinion on my shape is the only one I do value. I am lucky that he’s also very much into fitness, we work out at the same gym and go there together 5 times a week. He also joins me sometimes when I run and he actually did one of the BBG trainings with me to better understand the program, which was awesome because my “girly training” nearly killed him haha.

      Best thing I can advise you is don’t make any social plans during the week. Wake up one hour earlier every day, just make it a routine to either do your LISS, HITT, stretching / yoga, or circuit trainings then. For me it helps to bring my workout gear with me to work every day. This way I prevent going home and crashing on the couch instead and it just becomes much more of a routine. I told myself “you will workout every available moment unless you have a real valid excuse not to”. These excuses would either be work related, a social crisis, or a physical one (which thank god didn’t happen). It’s hard, but it’s only 3 months of your life. Your friends and boyfriend will understand. Just explain to them how important their support really is and how they can help you, and what to do when they feel like it’s taking a toll on their relationship with you. How they expect you to handle this beforehand, these agreements will help you and stop you from guessing how you think they will feel.

      As for the exercises, If you want to build your booty without building too much leg muscle you better focus on stiff legged deadlifts (I do 4 sets of 8 reps with 70 kg), glute bridge (on bench)(also 4 x 8 with 70 kg), pull throughs (4 x 8 with 35 kg) and kettle bell swings (all the way up above your head (4 x 8 with 20 kg). If you also want to build your legs then squats (front of back), leg press, leg extention and adductors are great exercises too.

      Let me know how you go!

      • Elodie

        Hi Anneli,

        Het is echt zo fijn dat je werkelijk alles (voor zover het nog kan haha) met ons deelt. Ik zit momenteel nu al 6 weken op de bank na twee operaties en heb er helaas nog een over twee maanden. Echt ontzettend balen aangezien ik hier voor zo vaak mogelijk in de sportschool stond. Ik kan echt niet wachten om weer aan de slag te gaan en heb echt een flinke boost nodig om weer op het niveau te komen van waar ik voor mijn operatie was. Ik hoop zsm te kunnen beginnen met het programma van Kayla zonder mijn booty te verliezen en je tips zijn echt super helpful!

  6. lizzy

    Hi Anneli,

    Ik wil alleen even zeggen dat je er zowel voor als na supergoed uitziet en dat ik het knap vind hoe doelgericht jij te werk kan gaan. Het is leuk om zo’n complete en eerlijke review te lezen.

    • Anneli

      Hi Lizzy! Dankjewel! Superlief van je!

  7. Emma

    thank you for sharing! great insight. still undecided about whether or not to do it!

    • Anneli

      Thanks Emma! What’s keeping you?

  8. Heleen

    Waaw! Heel fijn om te lezen! Ik ben zelf nu bij week 7. Ik volg de nutrition guide niet, omdat ik eet volgens Bodieboost, iets anders hou ik toch niet vol. Mijn resultaten zijn dus niet zo zichtbaar als die van jou, maar ik hoop na 12 weken toch ook een resultaat te hebben waar ik blij mee kan zijn. Je bent een echte inspiratie!

    • Anneli

      Hi Heleen!
      Dankjewel! Bodieboost klinkt gelijk aan de HELP guide, alleen met cheats. Lijkt me niet slecht om daar mee te beginnen. Let alleen wel op je eiwit inname, zoals ik aangaf, 2 units is vrij weinig (namelijk maar 50 gram, terwijl ik op zo’n 150 gram per dag zit). Ik ga voor je duimen! Die resultaten komen er vast!

  9. Jennifer

    Wauw! What a progress! Ik ben er sinds kort ook mee aan het experimenteren, en het is een pittig uurtje met een kleine warming-up en cooling-down erbij! Vind het wel moeilijk om me volledig aan het schema te houden, aangezien ik er ook nog van houd lekker een krachttraining dagje te doen of juist weer n avondje body combatten! Nog tips?

    • Anneli

      Hi Jennifer,
      Dankjewel! Klopt, zeker pittig! Zoals je in m’n review kan lezen heb ik ook krachtraining erbi gedaan, geen andere lessen echter. Als je iets inwisselt zou ik dat met LISS doen, maar probeer je zoveel mogelijk er aan te houden in het begin. Je kan na die 12 weken of tussendoor altijd nog aanpassingen doen.

  10. Laura

    Hoi Anneli, wat zie je er prachtig uit! Ik zit nu ook in de laatste week, en het gaat goed! Ik heb een heel ander lichaamstype dan jij, ik heb juist veel curves, en ik vind het echt tof. Ik heb eerst krachttraining gedaan, maar ik trok het niet, vier keer per week. Hier besteed ik minder tijd aan, gewoon eerder opstaan, en ik heb een super resultaat. No abs poppin, wel de curves behouden (was ook de bedoeling) maar alles is gestroomlijnder en mooier. En hoe wel gewicht niet altijd veelzeggend is ben ik wel voor het eerst in minstens drie jaar onder de 63 kilo. Ik snap je enthousiasme dus, en als je met de 2.0 bezig gaat, succes! Ik ga hem ook doen 🙂

    • Anneli

      Hi Laura! Ah wat lief van je! Bedankt voor het compliment! If you’ve got curves, embrace them! Bij mij moet ik elke curve die ik wil er heel gericht aan trainen of kopen haha. Heb je ook Instagram waar ik je kan volgen (of volg ik je misschien al)? Fijn dat je blij bent met je resultaat, ik ben benieuwd!

      Ik ga wel bepaalde circuits uit de 2.0 doen maar combineren met HIIT en weights, omdat ik echt die billen terug moet krijgen haha.

      Jij ook heel veel succes!

  11. Laura-Lee

    Beste Anneli,

    Dit is net wat ik nodig had ben ook begonnen met de BBG maar had afgelopen 2 weken ook dingen die er tussen kwamen.
    Had net besloten om de laatste 6 weken te gaan doen. Dit is net het steuntje wat ik nodig had.

    Hoe vaak per week deed jij liss of HIIT? Want ik heb ook het gevoel dat ik mijn spieren wegtrain ipv mijn vet.
    Heb ook meer calorieen en eiwitten in mijn eetschema toegevoegd.

    • Anneli

      Hi Laura-Lee,

      Super dat je weer aan de bak bent! Ik deed 3 a 4 x pw liss en 2 x pw hiit, maar ben nu helemaal gestopt met liss precies om die reden. Denk dat het voor jou ook handiger is om met LIIS dan echt of alleen maar te powerwalken (denk dat ik een fout heb gemaakt door te gaan hardlopen) of het te laten.

      M’n schema ziet er nu als volgt uit:
      Ma: foam rolling, warmup (10 min touwtje springen), BBG 2.0 Arms, stretching
      Di: foam rolling, weights benen / glutes, abs (15 mins @fit_by_nela oefeningen), stretching
      Woe: HIIT (5 mins warmup, 10-20 mins interval, 5 mins cooling down), abs (15 mins @fit_by_nela oefeningen)
      Do: REST
      Vr: foam rolling, warmup (10 min touwtje springen), BBG 2.0 Abs of legs (waar ik meer zin in heb), stretching
      Za: foam rolling, weights benen / glutes, abs (15 mins @fit_by_nela oefeningen), stretching
      Zo: HIIT (5 mins warmup, 10-20 mins interval, 5 mins cooling down), abs (15 mins @fit_by_nela oefeningen)

      Verder probeer ik nog een yoga lesje er in te werken, maar dat is deze week niet gelukt. Hope this helps!

  12. […] proberen, samen met Yummee. Door alle before&afters die ik voorbij zie komen op Instagram en de review op FitGirlCode, ben ik er nu van overtuigd dat dit mij ook gaat […]

  13. […] proberen, samen met Yummee. Door alle before&afters die ik voorbij zie komen op Instagram en de review op FitGirlCode, ben ik er nu van overtuigd dat dit mij ook gaat […]

  14. Naomi

    Beste Anneli,

    Ik ben ook van plan om de bikinibody guide van Kayla Itsines te volgen. Ik wil snel vooruitgang boeken.
    Hoe vaak per week ga je naar de sportschool?

    • Anneli

      Hi Naomi.

      Ik ging tijdens de BBG, vooral laatste 6 weken elke dag (meestal deed ik s ochtends m’n hardlooptrainingen, ‘s avonds m’n circuits in de gym, en weight training maar dat was additioneel omdat ik gewoon gek ben). Momenteel probeer ik 1 dag rust te houden.

  15. Tracey

    Thank you so much for this!
    I recently brought the BBG and was going to start straight away, but my willpower is already low and with Christmas coming up, parties, cheese, wine and more cheese, I thought it was best for me to start in the New Year.
    Thank you for letting me know what it’s really like. I’m glad to see that the community is very supportive. Looks like I just need to find some extra willpower in the next 6 weeks. Eeek!! 🙂

    • Anneli

      Hi Tracey,

      Well girl. Momentum will never be on your side, and if this is what you want, you will have to choose YOU over cheese. Or find a way to incorporate it into your mealplan. It should be a lifestyle, not a quick fix. Please stop making excuses for yourself and just start now. There will always be another party, wine and more cheese. Trust me. Just try to avoid temptations by always bringing your own (more healthy options) and learning the most powerful word in the world. NO. It’s just a question of mind over matter. You can do this. Start today, don’t look back and kick major ass. If you want my support, just send me a message on instagram @arispens and I’m there.

  16. Fleur

    Hi! Supergoed bezig, en geweldig resultaat. Ik heb ook de gids gekocht, maar nu echt nog TE druk met werken/afstuderen/etc. om eraan te beginnen. Januari it is. Maar wat ik me afvroeg: hoe komt het dat je vaak twee keer per dag moest/ging trainen? De Kayla gids geeft toch eigenlijk aan 6 dagen per week (de LISS/HIITS en circuit trainingen bij elkaar)?

    Liefs

    • Anneli

      Hi Fleur, ik snap het allemaal. Maar lees m’n comment hierboven ook even. Als Obama en Beyonce elke dag kunnen sporten, dan moet dat voor jou ook haalbaar zijn. Zelfs naast je studie en werk. Ik werk 50 uur per week bij een reclamebureau, heb een eigen startup er naast, een relatie, vrienden en sport toch elke dag (soms zelfs 2 x). Het is een kwestie van priorteiten stellen en jezelf op de eerste plek zetten. Als dat perse moet wachten tot januari dan is het niet anders, maar trust me, er is altijd wel een excuus om het niet te doen.

      Ik vind het persoonlijk niet prettig om Liss en circuit achter elkaar te doen, en hiit en liss op 1 dag ook niet. En deed ernaast ook nog weight training. Dus voor mij werkte het beter om het te splitsen en 2 x per dag te gaan. Id ochtend hardlopen, in de avond weights of circuit.

  17. Fiona

    Ha Anneli! Bij je eerste review heb je een food diary gepost. Heb je daar mss nog meer van? Dat is iig voor mij een handige inspiratiebron (naast HELP van Kayle)! (Volg je ook op IG, daar post je ook veel maaltijde; superhandig en dank voor ‘t delen daar!). Thx! Fiona

    • Anneli

      Hi Fiona!

      Hmmm, ja, dat heb ik zeker. Wat je beste kan doen is me bevrienden op MyFitnessPal (username arispens) dan heb je inzage in m’n eetlogboek en kan je dus exact alles zien wat ik op een dag naar binnen werk ;). En zelfs dingen overnemen. Heel chill.

      Is dat een oplossing?

  18. Penny

    Hi, I have been interested in this program for some time now. However, I am the opposite of what most girls try to accomplish. I am actually trying to gain weight. I am currently 10 pounds underweight. I am looking to gain muscle weight, is this program right for me? I am very active, I workout everyday, run half marathons and weight train three times a week. Should I stop my current routine and begin this one? Also, another concern of mine is that I am gluten and dairy free. I would not be able to follow the HELP food plan…. should I bother? When I see the results the girls always look musclar and fir, which is my goal. I can not seem to find an answer. PLEASE HELP!
    Reply

    • Anneli

      Hi Penny,

      Good thing that you’re trying to become a more healthy version of yourself! I can only applaud that! And yes, there are also examples of girls who have come from an unhealthy weight and even eating disorders and have used the BBG to become gain weight and some muscles.

      If you’re looking to gain muscles I think a highly based cardio program like this might not be your best option. Weight training definately is but any form of cardio will burn fat. HIIT supports building up lean muscle mass better than LISS or MISS (longer steady state cardio).

      You need to ask yourself honestly what you’re training for. If you train because you want to run marathons than you have to be ok with being low on fat and muscle mass (the long hours of running (anything over 30 minutes) will burn up your muscle tissue). You will probably be on a high carb diet to give your body the propper fuel for long runs.

      If you want to train to be a strong, more muscular type, than focus on eating a very balenced diet that includes enough protein (but also carbs and fats of course) to support muscle recovery and build.

      If you are currenly underweight (and not that healthy) you will probably need to up your calorie intake (look into reverse dieting if you’re scared of gaining weight / fat) and take it easy on the running for a while. Don’t do everything or try to combine it all. Chainge certain factors (like food or training) and see how your body responds. And then adjust when needed to best support your personal goals.

      This said. I’m not a nutritionist or personal trainer. It might be in your best interest to consult a real specialist for this.

      Best of luck to you dear!

      • Penny

        Hi, thank you for the advice! Why I found the BBG so interesting is because I thought it was an easy step-by-step guide of workouts on how to gain muscle. When I look at the before and after photos, the women seem to be very lean and muscular. I am willing to back off from running for a bit to attain my desired weight. That being said, would this guide work for me or should I look into a weight lifting program?

        • Anneli

          Hi Penny, sorry for the late reply. It’s not a program that will make you gain a lot of muscle. I actually lost muscle on the BBG. The BBG 2.0 is more aimed at this, maybe you should look into that?

          If you want to gain weight, start creating a calorie surplus (eat more than you burn) and do heavy weight lifting, and very little cardio .

  19. Bo

    Hey Anneli, vraagje: ik wil de resistance oefeningen graag thuis doen maar heb daar geen bench zoals nodig in sommige oefeningen. Hoe kan ik dit oplossen? Heb jij ook thuis getraind of alleen in de sportschool? Thanks X

    • Anneli

      Ik trainde soms thuis en soms id gym. Je kan er een mouw aan passen thuis, maar ik vond de gym met alle benodigdheden fijner.

  20. Belqis

    Hi Anneli,

    Looking great, in the before and after pictures! I am doing LISS 3 times a week and I am kinda scared of becoming buttless now. Should I replace one LISS session with a HIIT session or just do a HIIT session besides the normal routine? Since I am just in week 3, the HIIT sessions are not yet incorporated in my routine. What do you recommend?
    I tend to do a LISS session after a circuit. Would this affect the process anyway or is it more a recommendation?
    And last question: In the guide they use sessions of LISS for week 1-4 and 5-8 and then for week 9-12 it changes in units of LISS. So just to be sure, is it the same?

    • Anneli

      Thank you Belqis,

      Just follow the program first and see how you go after your first progress shots. Combining liss and circuit is possible, but I wouldn’t advice doing them straight after each other. If you can, split the trainings up.

      And yes, units is the same as sessions. No worries 🙂

  21. Maddie

    This was a really comprehensive review, thank you. There are several girls at work who are completing the 12 week course on different stages. I’m all for exercising – but goodness me when you work fulltime, fitting in 7-11 sessions a week is hard work in itself.
    However, I’m pleased that she’s not just saying drink lemon juice and ginger, from what I can see on here, the supporting documentation is comprehensive, relying on you to provide the determination.
    If you start it and don’t finish it, at least you’ve started!

    • Anneli

      Hi Maddie,

      Thanks for the compliment! Haha, yeah it wasn’t a walk in the park, but I’m very determined and focussed and working out to me doesn’t feel like a punishment, I actually am happy to workout every day and sometimes don’t know what to do when I have a rest day LOL.

      And yeah, although i think Kayla’s team could do a better job at answering questions that loads of girls have I think she at leasts doesn’t promote crash dieting or anything.

      But there are a lot of girls who do crash diet on the BBG, or worse, develop an eating disorder like boulimia. I’ve seen the examples and to be hones, the comments under the transformation pictures scare the hell out of me and make me feel and fear for some of those young girls who will do whatever it takes to develop a sixpack. That’s why I think her community management team should do a better job answering questions and moderating comments. And that’s why I think it’s good that more and more honest reviews are being published on sites like these. Have you also read Emma’s review? http://84.22.114.53/healthy/emmas-review-kayla-itsines-bikini-body-guide/

  22. Jelena

    Hey, I want to start his program but I really do not undersand waht I need to do.Do I work exercises only 3 days per week,what exercises I need to do? I Bought this ebook but I do not understand.Help me,please.
    Thank you

    • Anneli

      Hi jelena, please read the guide thourougly and otherwise contact Kayla’s team via the website of the BBG.

  23. Michaela

    I loved your review!! Do you think you could post a good butt work out to go with this?

    • Anneli

      Hi Michaela,
      I would love to do a follow up with more targetted excercises. But fist I wanna do it for 12 weeks and see how it goes. If the progress is good I’ll be more than happy to share. For now, I’ll redirect you to the a workout routine where you can find some of the best exercises I do. http://www.aworkoutroutine.com/list-of-exercises-for-each-muscle-group/

      I do a 2 day upper body / 2 day lower body split. I start each day with compound exercises for the big muscle groups (quads, glutes, back, chest) and end with isolation for smaller groups (lats, biceps, triceps, calf). If you read his guide, its the most comprehensive and best source I have yet discovered.

      • Michaela

        Okay thank you so much!!

  24. Katie

    How did you become all consumed with it? Her workout plans are only 27 minutes each with her LIIS and HIIT being 30-60 minutes. This can easily be fit into someone’s day without being a self-consumed asshole. Now, when I train for Ironman with 8+ hours of training in one day… that’s when I become the self-consumed asshole with a focus on my big race day, but not with 27 minute workouts. That’s a bit dramatic, don’t you think? Although, to be fair, I don’t follow your blog and you very well could be referring to other training plans – but if you’re referring to Kayla alone, it’s a bit of an overkill.

    • Anneli

      Hey Katie,

      Great for you that you’re training for an Ironman, that’s bad ass!

      I’m not saying that everybody who’s doing the BBG will become a self-consumed a-hole, I’m just refering to my personal experiences. Like all of the other good & bad aspects are just me stating my experience and opinion.

      In my case, I have a more than full-time job as a manager within an international advertising agency. Next to that I have my own mobile-dating-startup, if you combine that with my execution of the BBG (which was training almost every day and in the last month even twice a day, always warming up properly and stretching so each session took at least 1 hour of my time) and focussing on my food intake and optimal rest this leaves little room for flexibility. Lot’s of people do not find it very “gezellig” as we say it in Dutch, if you are always bringing your own meals, can’t have a drink or two, or three, have to go home early to get your rest and skip social get togethers cause you have a date with the gym.

      This is one of the main reasons I’m currenly only weight training 4 times a week and only 1 cardio session, and why I started IIFYM and reverse dieting. To leave more room for flexibility and all the other things I love without comprimising too much on the results I want to achieve.

      The world doens’t need any more assholes so I’m trying not to be one.

  25. Allison

    Hi!! I would just like to ask, what equipments do you need for this guide? I haven’t bought one yet and I’m still thinking if I should purchase it or not! 🙂

    • Anneli

      You would need some light weights (5-10 kg) a medicine ball, bosu ball and a jump rope to complete the exercises. But not for all circuits all tools are needed.

  26. Roxanne

    Hi may I know how’s ur macro breakdown like? Together with your height & weight ? I was previously on weights training & iifym. I got a lot of muscles but I feel like getting too big. So I’m starting back on BBG with iifym. Thanks in advance ! Xo

    • Anneli

      Hey Roxanne,

      My macro’s change all the time, since I’m reverse dieting and lean bulking. But currently round 2100, 220 grams carbs, 140 grams protein and a bit over 60 grams in fat. I’m 180 cm and weigh about 67 kg. Hope that helps.

      You’re welcome!

  27. Lesley

    Congratulations, Anneli!!! You made it through! I am on week 4 right now. I made it to week 6 and gave up last fall, so I am restarting. This time I’ve roped a good friend into doing it too, as well as my fiance! Whoop whoop! I know you posted this a while back, but I wanted to ask you about cutting and building at the same time. I am a little discouraged because I reached my goal weight of 134 (I’m 5’7″) last month and since then have gained 3.5 pounds on maintenance calories (about 2000/day). I also started the BBG a month ago. I’ve seen about a 1/4″ gain in my waist circumference. My goal with completing the BBG is to build up my arm strength and get some nice shoulder caps like yours. Did you notice a weight gain using the BBG? Weight gain makes sense if I’m building muscle, but it freaks me out a bit and I’m wondering how much I can expect to gain and if I should consider taking my calories back down. Only problem is that the workouts make me intensely hungry!!! Thanks so much! -Lesley

    • Anneli

      Hi Lesley,
      Thanks so much! Good that you have restarted!

      Although I’m not a dietist or professional I’ll try to answer your question to the best of my abilities.

      If you are gaining weight you are not eating at maintenance. You are probably above maintenance. People tend to overestimate their energy burned from activity and underestimate their energy take-in from food. Do you weight & track everything (also liquid calories and small bites here and there) in an app like MyFitnessPal?

      If you’re extremely lean it is possible that you’re gaining weight but you should be gaining mostly muscle mass and not fat then. Muscles need fuel to grow, so eating at maintenance or a bit (50-250 kcal above) should be fine but you should minimize fat gain and maximize lean muscle mass gains. I’m currently on a reverse diet / lean bulking phase and have gained 1,5 kg since I ended the BBG too. But needed to do this to build my body / booty.

      The BBG and training in general makes me hungry too. I’m currenly at 2100 kcal at a height of 180 cm and weight of 67 kg. Try eating in smaller portions spread out during the day, that helps for me. You can also add me on MyFitnessPal (username: arispens) to see my exact food diary.

      Btw, the BBG helps with building strength and some muscle mass, but to really become stronger and build shoulders, back, bicep and triceps weight training is much more effective.

      Hope this helps!

      • Lesley

        This helps a ton! Thanks! I think that you are right about eating over maintenance. I cut back a bit and things evened out over the last two weeks. I’m mostly a cardio kind of girl, so I think this workout has been a bit of a shock to my muscles! haha I’m not all that lean (about 17%) so I still have some legs and booty. Definitely going to incorporate more weights for my upper body. I’ve started by adding assisted pull ups. Thanks for your response! -Lesley

        • Anneli

          Good to hear, how are you currently doing Lesley?

  28. Rachel

    Your results are amazing!! I’m looking to start the guide soon and I have the same fear of loosing the booty. I’m pretty thin now with some muscle and have always focused more on weights at the gym rather than cardio, but I have some stubborn fat that I want to lose and tone up overall. Do you think taking out 1 cardio session per week and adding glute workouts/weights a few times a week will help prevent the butt from shrinking?

    • Anneli

      Hi Rachel, thanks for the compliments!

      I think that takinig one cardio session out and adding a weight session should prevent the muscle loss as much as possible within this program. But it probably wont prevent it completely if you have a stubborn ass like mine ;). let me know how you go!

  29. Jess

    Girl you’re beautiful. Your boobs and butt don’t look smaller to me! Amazing work and determination I envy 🙂

    • Anneli

      Thank you so much Jess!

  30. Laura

    Hi Anneli! Thanks so much for your review. I’ve read bad and good things about the workout but it really helped to have a detailed review and progress update. I have recently fallen out of my routine of exercising so have lost a lot of my fitness. Do you think doing the BBG would be a bit too much at the moment from your experience? Do you think I’d need to build fitness back up again first or would the BBG be the way to do that? Thanks for your help!

    • Anneli

      Hi Laura,

      Good to hear that my review was helpful! If you have a basic fitness level than you can definately handle it. It will build you up real fast because you’re constantly progressing throughout the program.

      good luck!

  31. Kees

    Hoi! Wat een reacties allemaal onder je post. Goed artikel en wat een geweldig resultaat!! Ik zit momenteel in week 5 van Kayla en doe te weinig LISS ben ik bang.. Ik zie wel iets resultaat. De resistance training doe ik braaf 3 keer in de week, maar ik kan mezelf moeilijk tot de cardio zetten. Denk je dat dit heel erg is? Raad je erg aan om de LISS absoluut niet over te slaan? Ik hoor het heel erg graag!!

    • Anneli

      Hi Kees!

      Het is echt een combinatie van de 3 elementen, LISS, HIIT en RT die het verschil maakt. Als je alleen RT doet dan train je effectief maar 3x per week 28 minuten en zal je dus ook minder verschil zien. Het ligt er maar net aan wat je doel is. Als jij happy bent met het resultaat wat je nu behaald en je er echt niet toe kan zetten dan is het toch prima? Maar wees wel eerlijk tegen jezelf, als je maximale resultaten verwacht met minimale inzet dan ga je van een koude kermis thuis komen.

      Het is maar 3 maanden van je leven, wat je daarna doet kan je altijd nog beslissen. Maar LISS went snel, je hoeft niet eens te rennen, je kan gewoon 45 min – 60 min gaan wandelen op een stevig tempo. Ik doe het met regelmaat nog als herstel na een heftige benen training.

      Als de routine er eenmaal in zit is het easy. Trust me.
      grts

  32. Marie-Chantale

    Hi! I’m currently on week 7 of bbg and I can tell that my booty is becoming flatter and flatter…! I used to do 3-4 times a week of heavy lifting and no cardio. I started Kayla’s program because I wanted to leaner and loose fat. So far, I don’t see a lot of change in my body, except for my booty wich is very frustrating. I’ll definitly add more glutes and legs workout as you did, but I don’t know what to de with the cardio part. Should I quit LISS workouts and trade them for HIIT instead? Please help! I want a flat belly and a big booty 🙂

    • Anneli

      Hi Marie-Chantale,

      If I had all the answers I wouldn’t have had similar issues myself ;).

      I think that if I would do it over again I wouldn’t go running for liss but just brisk walking, or do HIIT instead. Don’t know if that works for you but see how it goes.

      You have to keep in mind that you cannot spot reduce. If you want a flat belly, you will lose overall fat, so if you but consists of fat instead of muscles, it will flatten out. You can however spot induce ;). So focus on hitting those glutes heavy and hope it helps! http://breakingmuscle.com/strength-conditioning/spot-reduction-one-final-attempt-to-kill-the-myth

  33. Nessa

    Wow, you look amazing. I want to do the complete guide but do not want to lose weight but to shape the body and gain some muscle mass, what would you recommend?

    • Anneli

      Hi Nessa,

      I would just go for it and evaluate after 6 weeks how you feel! Don’t forget to eat enought protein to make sure you’re supporting muscle growth!

      • Nessa

        Perfect, I come from a stage weight loss but I still have stubborn fat that I want to eliminate. On Monday I started week one, as I do not lose weight I’ve done sessions LISS or HIIT because although I have a good BMI, cardio sessions take me to a low weight and is not what I want. I guess making me strength sessions go well, follow the IIFYM and’m eating maintenance calories are me, are about 1800.

        Of calories left over me, I know because I’m using MyFitnessPall, I add in the protein. So what the consumer spending to maintain weight, I do not know if I can achieve something in these 12 weeks consuming what I spend and doing only strength routines. But go we are seeing coming.

        Sorry if this has editorial errors, I used google translator (actually I speak Spanish haha) Thanks for the advice of proteins, I will take it into account.

        As for the HELP guide I’m not as much like the guides but in larger quantities. As more carbs and protein that dictates the guide. I hope that following only the endurance sessions can achieve something haha. I have seen on Instagram as very thin girls have managed to be healthy, that’s my purpose 🙂

        I write again over here in six weeks, Thanks!

        • Anneli

          Hola Nessa,

          Good to hear from you. Haha, you should have started with the comment about Google translate, that would have made it easier for me to guess what you’re saying in some cases lol. But in general I think I get the point.

          Good that you’re skippping some of the cardio. You can also toss in one session with heavy weight for that matter if you want to build muscles and not lose too much weight doing excessive cardio.

          And good that you’ve upped you protein intake, I did the same. Try to stay around 120-140 grams a day.

          I am sure you will achieve results in 12 weeks. Just monitor your progress and don’t forget to take pictures and maybe even measure yourself (with a tape measurer to see if you’re growing in the right places ;)).

          I’ll hear from you soon!

  34. Kim

    Hi Anneli!

    I loved how honest your review was and I agree that with guides and programs like these, people only highlight the good and automatically jump the bandwagon.

    I was wondering if you’ve tried JEN FERRUGGIA’s Bikini Body Guide and was hoping to give a review like this that focuses on the good, the bad and the ugly.

    • Anneli

      Hi Kim,

      Thanks for the positive feedback! That’s exactly what I was aiming for with my review. I haven’t tried Jen Ferrugia’s guide nor am I planning on doing so. I am currently training for the World Championship Obstacle Course Running in October and am doing my own schedules of weighlifting (4 x a week), running (1 x a week) and obstacle training / boxing (1 x a week).

      Have you tried it?

  35. Robyn

    Hi Anneli,

    Thanks so much for your review! I have just started week 1 of BBG. I live in NYC and have been doing class pass for the passed few months. I love taking spin classes and working out at the fhitting room (HIIT classes) and I really don’t want to give these up! If I do 3 resistance trainings a week and still do 2 spin and 1 fhitting room and not any LISS is it possible to see the same results? Living in NYC I am pretty much forced to walk everywhere and feel like I unintentionally get my LISS in. Let me know what you think. I obviously don’t want to over train and am someone who likes to commit and not half ass something!

    Thanks again

  36. Annelien

    hey Anneli,

    Ik ben bezig met de pretraining van Kayla Itsines en ik ben heel tevreden! Ik zie nu dat jij werkt met de foamroller. Ik twijfel om deze te kopen, waarvoor gebruik je hem en welke heb jij? 🙂 zou je het met aanraden?

  37. Danaé

    Super goed!! Ik ben sinds gister ook begonnen met BBG, en de spierpijn is er hooooor, haha!
    Mag ik jou vragen wat de ‘2-3 units Liss & 1-2 units HIIT’ trainingen inhouden? Het is mij niet helemaal duidelijk wat de units betekenen, en deze komen ook alleen voor in week 9-12. De andere Liss trainingen zijn gewon ‘session’.

    Haha, liefs x

  38. Ana

    Hi Anneli,
    I am now doing BBG1 for the third time (not in a row) and I have found your review to be very close to my own persona experience. I have seen that within your new goals you had getting my bodyfat percentage measured. Is there anywhere you would recommend in The Hague or in Rotterdam to have this done? a reliable place? I have an scale at home but it fluctuates greatly and I am really working towards reducing by body fat so it would be very useful to know of a reliable place to have it measuredQ1

    Thanks so much!

  39. kassie

    Thank you for sharing this. I just started BBG but I am doing IIFYM for nutrition and I’ve added more weight than her suggested amounts so I’m hoping between those I can outweigh the bad. I was trying to find someone who had experience with lots of different exercises. Thanks again!