Saturday, November 8, 2014

My Workout Routine

For those of you who have been following me on Instagram, you probably already know that I am a BBG girl ;p I do the Bikini Body Guide from the awesome Kayla Itsines (You can find her guide at https://www.kaylaitsines.com.au/guides/). 

Kayla’s workout guide has worked amazing for me so far – I am now 14 weeks into my fitness journey and I am loving the positive changes in body as well as my lifestyle. Here are some photos of my progress:

Kayla Itsines BBG Girl Fitness Transformation Photo    Kayla Itsines BBG Girl Fitness Transformation Photo


Kayla Itsines BBG Girl Fitness Transformation PhotoKayla Itsines BBG Girl Fitness Transformation Photo

Kayla Itsines BBG Girl Fitness Transformation PhotoKayla Itsines BBG Girl Fitness Transformation Photo

If you are interested, you can visit the “My Story” page to read more about why I first started and how I have turned my life around by changing my fitness and eating habits. Xx
I have gotten quite a few questions on whether I do extra workouts apart from Kayla’s BBG guide. Yes I do! Please note that it is not because Kayla’s guide is not good enough, because it is! (As I always tell my boyfriend, in Kayla we trust!) I simply started adding extra workouts since week 8 because there are more other fitness goals that I want to achieve now than before and I also have been feeling more active and energized everyday (Thanks to the BBG guide), which was why I would like to start spending even more time working out!
Here is a summary of my weekly workout routines:
Monday
  • Kayla’s Resistance Training
  • 10 minutes Stretch and 10 minutes Foam Rolling
Tuesday Workout A
  • Squats with Barbell 3 sets x 5 reps (Currently on 25kg)
  • Bench Press 3 sets x 5 reps (Currently on 20kg)
  • Deadlifts 1 set x 5 reps (Currently on 40kg)
  • Pull ups 3 sets x 10 reps (Currently being assisted by 26kg weights on the pull up assistance machine)
Plus:
  • LISS (45 minutes power walk @6kmph)
  • 10 minutes stretch
Wednesday
  • Kayla’s Resistance Training
  • 10 minutes Stretch
Thursday Workout B
  • Squats with Barbell 3 sets x 5 reps (Currently on 25kg)
  • Overhead Press 3 sets x 5 reps (Currently on 15kg)
  • Pulley Row 3 sets x 10 reps (Currently on 12kg)
  • Chin ups 3 sets x 10 reps (Currently being assisted by 19kg weights on the pull up assistance machine)
Plus:

  • HIIT (15 minutes of 30s:30s interval sprinting @13-15.5kmph)
  • 10 minutes stretch and 10 minutes foam rolling

Friday

  • Kayla’s Resistance Training
  • 10 minutes Stretch

Saturday
Rest day/ Repeat Workout A
Sunday

  • Kayla’s Resistance Training
  • 10 minutes Stretch and 10 minutes Foam Rolling

Basically every week I alternate between Workout A and Workout B i.e. Week 1: A-B-A, Week 2: B-A-B, Week 3: A-B-A and etc.

As you can see from the table above, the main extra workouts that I added are lifting – with a focus on compound exercises. Compound exercises are any exercise that involves the use of more than one major muscle group at a time. Typically, there is one larger muscle group that ends up doing the majority of the work, and then one or more smaller muscle groups that are recruited secondarily. Examples of compound exercises that I do include all those extra workouts that I listed above i.e. Deadlifts, Overhead Press, Bench Press, Rows, Chin ups, Pull ups, Squats and etc. The benefits of doing compound exercises as opposed to isolation exercises are that they allow you to engage more muscle groups and hence allow you to lift more, which turn into faster and more consistent progression, leading to more obvious results and allowing you to reach your fitness goals. (source: http://www.aworkoutroutine.com/compound-exercises-vs-isolation-exercises/ and also the Starting Strength Lifting guide which describes in details why you should not waste any time on isolation exercises but to focus on compound exercises instead).
Girl Deadlift
Deadlifting
I started learning how to lift because of my boyfriend as he was trying to get bigger. We started reading two lifting beginner guides 1. Starting Strength and 2. Stronglifts 5x5 which are both quite helpful for those who have never lifted before and would like to start. I find lifting helps me immensely with my physical strength especially when it comes to my arms. As for the weight, right now I still find the ones I am doing challenging enough, so I will keep doing them with the current weight and will add heavier more weight once the workouts get easier. I am very careful with adding weight and I try not to rush it because it is easy to get injured (especially the back) with these lifting exercises. If you do plan to start lifting, I would suggest you to try it with a professional/ someone who has been lifting for a longer time, and also try it first with an empty bar (preferably the 15kg ones).
I sometimes do add some extra mini-abs workouts here and there. I will write more in details about these mini-abs workouts that I do in another post. Stay tuned for more updates!
Emi xx @stayfitandtravel

39 comments:

  1. Your BBG transformation is phenomenal, great work!!

    It's so good that you incorporate stretching into your routine. I get so lazy with stretching and have really been feeling tense especially in my neck so I have to start doing that!

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    1. Thank you so much dear! Yes I only started doing so much stretching since Week 8! And it has been having such a huge positive impact on my body (:

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  3. Hi! So you do Kayla's resistance training 4 x week (mon, wed, fri, and Sunday?). I'm also doing BBG so I was wondering which resistance you do on Sundays.

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    1. Hi! Because I am on BBG2.0 right now (Week 13) and she added one more resistance on Sunday (:!

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  4. Oooooh!!! Okay got it! Thanks :)

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  5. Great progress. I'm currently on week 5, used to be so super motivated but now after taking a new set of pictures I'm pretty upset. I can't see any changes,.. :/ i might feel it a bit but still. I'd like to know whether you had visible changes at that stage. I feel a little like quitting. I work out 6-7 times a week and eat only healthy meals (no sweets in 4 weeks, which was super hard) and still nothing :(
    Do you have a few words of advice for me ;) !

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    1. Hello there! Thank you for your comment - and I just want to say, no worries! Thats exactly how i felt even until week 8/9 (you can read more about my progress at that stage on my instagram). I was feeling so frustrated and I remember at week 8 I had a conversation with my boyfriend, discussing seriously whether it's time to give up because I had been spending so much time and effort on it but it seemed to yield no results. But I am so glad i did not give up because eventually, I see obvious progresses showing and it's all worth it!! Our bodies are all different and take different amount of time to show results - but keep going and do not give up! what you are doing right now is defs on the right track! and dont have to be so hard on yourself i would say - i allow myself plenty of healthy sweet treats (: they will make you feel better I swear!
      Hope my answer helps xx

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    2. Aw! Making me feel so much better. Thank you heaps! :) wish you all the best for your upcoming journey! :)

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    3. I'm on week 6, and I don't see any changes, but reading your comments gives hope:)

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  6. Hi!

    You said that you aren't having any progress with your lifting lately. I've been lifting weights couple of years now (I have a feminine, slim figure!) and I want to give you couple of advices just to be sure. Maybe you already know this but just want to be be helpful :-)

    If you want to grow your muscles (butt for example), you need to eat more than you consume daily. That means that you have to eat what your body needs daily and some extra (usually for women + 300 - 500 kcal). So if you need 2 100 kcal per day, then you should eat now about 2 500 kcal per day.

    Moreover, don't be afraid of adding weights. That's the main problem why women don't usually see any results for lifting weights. They are usually too careful. When the muscle tissue breaks, the muscle repair itself with protein (what you should intake daily 2 grams/kg of your weight, so about 100-120 grams daily) and then the muscle grows.

    So for optimal results: more calories per day, more protein and add more weights!

    Love your blog!
    Kind regards,
    Amanda

    Some references:
    http://www.wikihow.com/Gain-Muscle-in-Women
    Ebben, W., Jensen, R. Strength Training for Women: Debunking Myths That Block Opportunity. The Physician and Sports Medicine. 1998. 26(5).
    Tanopolsky, M., Saris, W. Evaluation of Gender Differences in Physiology. Current Opinion in Clinical Nutrition and Metabolic Care. 2001. 4, 489-495.

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    1. Hello thank you for your advice - the reason I am not adding weights is because I have slight Scoliosis - so It is not recommended that I lift so heavy for now (:

      Thank you again for the tips too!!I will keep that in mind and hopefully one day I can lift heavy! xx

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    2. I have never heard of this bbg but I am interested I have a hard time finding workouts that are right for me I also have scoliosis and knowing you can still do this without pain is Intriguing.

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  7. Hi! :) Is it okay if I do the bbg without following the sequence that set by Kayla? For example, I do week 3 BBG on tuesday and friday its like not consistent, but i will do other workouts during wednesday and thursday.I wonder whether this will affect the results. Thanks!! :D

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    1. Honestly speaking, I have no idea what's Kayla answer will be haha so I cannot say if it will affect the results or not. but for me I do this allll the time ;p

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  8. Thank you so much for posting your routine! I recently purchase Kayla's guide and I was worried because currently I'm lifting weights. I def want to try and incorporate lifting into her plan as well so I'm gonna try some sort of plan similar to yours and see how it works for me. I just have one question, did you originally start the plan doing both lifting and kayla's resistance training or did you just start out doing just her guide?
    Thanks so much! Love your blog it's so inspirational!

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    1. Thank you for your kind words - I started adding lifting by Week 8! Good luck with your fitness journey xx

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  9. You are a true inspiration! Just starting BBG. Do you train for the 28 minutes or do them twice? im thinking of hiring a trainer and doing 2 hours a week (guided with the guide), so this would end up in 4 BG sessions.. just not sure if I should do each day twice so its an hour but then again 4 hours of training a week seems like a bit much.... did you do, and continue to do the 30 minute sessions daily? just not sure how many hours a week of strenghth training are enough (without counting cardio). i would really appreciate your input!

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    1. Hello! Thank you for the kind words - I do them for 28 minutes - I follow the guide exactly (: it really depends on your own fitness goals and your energy level - and you can tailor make your own workout routines x

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  10. Thank you for post! I feel like it was your added strength that really got you the results, would you agree? I often wonder if it is possible to get such transformative results (especially abs) just doing kayla's resistance and cadio alone. But I think heavier weights are what really help. What do you usually do for LISS and HIIT?

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    1. I love doing weights training and i think my results are a combination of everything (: cardio is very important too for abs to show. I do treadmill for both LISS and HIIT for convenience purposes.

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  11. The results you got are stunning. Can you also share your workout videos, actually you are looking wonderful and I also want to get body like you. Thanks in advance.

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    1. Thanks Cris! You can find some of my workout videos on my instagram. Hope you find them useful x

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  12. Thank you for post, I really like your blog.

    Cheers !

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  13. sounds great! congratulations! People say Garcinia Cambogia blocks your body's ability to make fat and it puts the brakes on your appetite. Learn more how does garcinia cambogia work!

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  14. Thanks for putting this post together. I am inspired! I found your blog while searching for before and after pics of women who have done BBG and am now excited to get started!

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    1. Aw im glad that this helps!!! Good luck to your fitness journey babe (:

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  15. How about cellulite? Did it help you? I have cellulite in my legs.

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  16. This is too good,.
    Thanks for sharing about fitness,.
    weight Lifting For Women

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  17. Great work! I'm just starting out with BBG & I feel really inspired now. One non fitness related question though, judging from your week 0 photo, do you have scoliosis?

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  18. Great article on workout routine which helps in body strength and muscle build up

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  19. Wow you are an inspiration! I need to lift heavier weight.

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  20. Wow you are an inspiration! I need to lift heavier weight.

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  24. I just have a quick question, how fast is 6kmph? I run at about 6.8-6.9 on a tredmil, but i'm at a run. 4.0 is my fast walk

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