Hey girls! Yesterday I had posted on Instagram some advice I had for new BBG girls and I thought I would go into more detail and add some more advice here. When I first started the BBG no one gave me any advice. I either figured it out on my own or saw what others were doing and went with it. I know when you first begin BBG a lot may be going through your head and wondering if you're the only one - I can assure you that you are not alone! Here is my advice, I hope you find it helpful!
1| Limit your use with the scale
I'm not saying don't ever use it because it can be nice to see the number go down. BUT, there will be a point where the number may go up. This could be a result of gaining muscle. Remember, muscle weighs more than fat. That is when I say ditch the scale. That number doesn't always reflect your body. Use progress pictures instead as you can see a bigger difference than a scale. I took progress pictures every week, but you can take them every other week or once a month.
2| Get involved with the BBG community
There are thousands (yes, thousands!) of us doing the BBG. Whether that's making an IG specifically for BBG or just commenting on others' posts, I found my journey a lot more fun when I was involved. You will be inspired by other BBG girls throughout this journey and you will inspire them. I've made so many amazing friends from this community and you can too!
3| Don't be too hard on yourself
Don't get too down on yourself if you can't do an exercise without modifying it. Almost everyone has to modify their first time around. My very first week of BBG I couldn't even do one sit-up and I could hardly do a push-up! But as I kept going I got stronger and I was able to do the exercises without modifying. However, even after 12 weeks I can't do 36 commandos straight without modifying the last few, but that's okay. There's a reason why Kayla provides ways to modify some of the exercises in her guides, don't be afraid to use them!
4| Don't compare
Don't compare yourself to other girls' progress. Every body changes in different ways and everyone starts off at a different place. Don't get discouraged, your body will reward you.
5| Results take time
One of the biggest questions I get asked is "why don't I see results like yours? I'm on week 2". My only response: You didn't put on the weight in a week so don't expect it to come off in a week. There is no quick fix. There never will be. Changing a lifestyle takes time, but just because it can take awhile doesn't mean it can't be fun. Take it day by day.
6| Have a cheat meal
Cheat meals!! It's okay if you have one. It's okay if you have three. One bad meal won't make you fat just like one good meal won't make you fit. A lifestyle change is hard so when you feel like you've fallen down just get back up and learn from it. Plus the whole BBG community is here to cheer you on!!
7| Do not restrict your calories
I know we were all told at some point that to lose weight you need to eat fewer calories. That may work for those who aren't active, but while you are on BBG you are considered a very active person. You need to refuel your body with nourishing food. Eating 1,000 calories + doing BBG = no gains, especially no muscle gains. I highly suggest learning about macro-nutrients and use My Fitness Pal to track them. I found this very helpful and found my abs coming through more when I tracked my macros. I would also suggest Kayla's H.E.L.P guide if you are very new to food portions, what types of food to eat, etc.
8| Missing a workout sometimes is okay
Missing a week because you were sick is okay. I know it may feel bad to be behind, but it happens! Listen to your body and let it heal. And don't try to make up for lost workouts by including all of the ones you missed in your next week of BBG; don't work your body too hard. Also, missing a day or two because of a busy schedule is okay. Life happens, we all get super busy. I'm not going to say there's no excuses because honestly, sometimes there are. Just don't make a habit of those excuses.
9| Take your time
Don't worry about how many times you can do a circuit. Concentrate on your form. If you go through the circuit fast and do it three times you may not have gotten anything out of that. If you ensure your form is correct, go a bit slower with each exercise and feel the burn, I guarantee you will see a difference!
10| Results come in many forms
Results is not always physical. You may find that you are achieving mental results as well and that is also something to celebrate.
11| LISS works!
Listen to Kayla, walking works! When you first see that walking for 35-45 minutes is considered LISS you may decide to disregard it. Don't! Walking at a pace of 4.0 on the treadmill is fast enough to get your heart rate up but slow enough to keep your heart rate in that fat burning zone. Once you start running you exit that zone and enter cardio zone, which doesn't burn as much fat. The whole point is to burn the fat so your muscles can shine through!
12| #DeathByKayla is real
You'll understand the day after Day 1. You will be sore, but it will be the best pain you've ever felt. You may not be able to walk, but you'll be damn proud of yourself. To help with this, make sure you are stretching after each workout and most definitely foam roll! Foam rolling helps relieve sore muscles faster than if you never foam rolled.
13| Drink your water!
Ugh, I know, water sucks. But really, it doesn't. Water not only keeps you hydrated, it helps with bloating. Ever find that you ate perfectly all day, but later on you were bloated? Yep, it could be because you didn't drink enough water.
There's my advice for you! You're going to do great and I hope this helped you!
What is your advice you'd give to a new BBG girl? What advice do you wish you had?