I am a the end of week 12 of the Kayla Itsine's bbg workout guide. Tomorrow will be my last workout for this guide but i am going to start guide 2 on monday so i will have another 12 weeks, I will be doing my final measurements and progress pictures on Sunday. I have been adding a lot more HIIT (high intensity interval training) into my plan and not doing as many 5k runs. I have been doing a lot of reading and doing a 20 min HIIT workout burns more calories than a 30 min run. It is all about spiking your heart rate with a fast sprint or high intensity move and then lowering it and then spiking it again. You get an after effect where you will continuing to burn calories even after your exercise whilst your heart rate tries to return to normal. I have found this more enjoyable than a longer run and it is a fast fat burning workout which i prefer. I have two alternate programmes that i use and wanted to share
1. I do a treadmill workout which is 22 mins long and alternates between walking, jogging and fast sprint bursts. I do this at the gym and love it. I always feel like i have had a good workout when i have finished and anything that makes me nearly want to throw up is good enough for me!
2. I do a skipping workout where i do 30 sec reps. I start with a slow skip for 30 seconds and then a fast, feet together skip for 30 seconds. I use an ap called Seconds where i set the intervals for 30 secs over 20 mins and i do it in my front room whilst watching a tv show.
If you want to do a HIIT workout, make sure that you high intensity sections are as fast or hard as you can do as you will get the most out of it and spike that heart rate as much as you can.
Another thing i have been doing is doing a few workouts on my non BBG workout days from this youtube channel. It is a lady called Christine Salus and she does longer HIIT videos which you can choose from to burn 500,600,700 or 1000 calories etc. I don't think those calories are a true exact amount but they are tough. I have done her 1000 calorie one hour workout and then i did her 700 sweat-fest hiit video as well. They are tough and get your stamina up fast! So if you are looking for a challenge, these videos are great to start with.
I haven't done my measurements recently but i weighed at the gym last week on the machine there at it came up at 8 stone 5. That is a 15lbs loss since January. I mentioned in my February update how frustrating it was to not really see any weight loss but this month i have gone down quite a bit. As i mentioned though, i don't really see where the weight has gone. I thought losing a stone would be a huge noticeable change but i don't really feel it is. My waist is a lot smaller and my bottom is but my legs feel the same and that is the area i want to slim down! I won't get hung up on that though and there is a quite that Kayla posted about "Trusting the process" and i need to remember that. If i have my goals set and working out as i should and eating as i should then, eventually, i will see the results i have set myself. This is a lifestyle change and i am three months in. I cannot expect miracles straight away. In another three months, i am sure i will be happier with how i look!
I am still eating as healthy as i can. I am opting for healthier options where ever i am. We have been out a few times for pub meals and instead of going for burgers, i always opt for jacket potato and water. I haven't touched any fizzy pop like coke for the whole three months. I keep all my food entered into my fitness pal so i know what i have had, how it has added up and what workouts i need to do to counter any bad decisions. I have hardly made any though and i am proud that i haven't been tempted to have chips, crisps, burgers or sweets. I snack on fruit and my meals consist mainly of a bowl of chicken and veg in a low cal stock. I am really obsessed with these meals right now and crave them as soon as i wake up!! I think 5 days out of 7 i have the chicken and veg and the other two are normally jacket potatoes. ( I have just read through my february update and it seems my meals haven't changed over the last two months and i just stick to these meals!!) I really don't mind having the same things. I know i am getting all the nutrients i need and not filling my body with sugar and processed food. I actually cannot believe that i have been as strict as i have!
I am looking forward to my next update already. I cannot wait to see what the BBG 2 has to offer! I know it is going to be tough and i am up for the challenge. Hopefully i will notice a difference in my body and start to feel a little happier with my progress.