Bbg Workout Calendar Week 12 Review + Progress Photos

Before nosotros start I desire to portion a span of things: I didn't genuinely purchase into the procedure of BBG workout until nigh Week 4 hence I don't receive got images to compare from Day 1. I receive got images starting at Week 4. By too hence I experience (and Andrew agrees) that I had already lost some weight -- or at to the lowest degree you lot could tell a noticeable difference. 

Since nosotros started during the winter, I don't actually receive got neat photos for comparing purposes. Instead, hither are some weblog photos to exhibit you lot where I was earlier I started BBG workout:

Week 4 // Week 12 BBG Workout Comparison Photos (without doing whatever cardio workouts):

Ok, commencement off it's scary every bit shit to post service these photos. It's terrifying because I don't desire people to await at my progress too minimize it. I encounter too experience a large departure inwards my torso too I'm actually happy where I am today. 

It also shows off EVERYTHING. Like at that topographic point is no role for me to hide; specially my back. That's something that I'm relatively self-conscious nigh but also something I receive got footling to no command over. Fun fact: I receive got a mild illustration of scoliosis too that scroll on my correct side is partly because of that. I've had it my whole life too it volition move on to endure at that topographic point no affair how much weight I gain or lose. Now the i on the other side is all me, but I similar to blame the tight bra.

If you lot haven't already, I highly propose you lot read these related weblog posts because I larn asked questions that are already answered below ALL THE TIME:

• BBG Q&A + Week 4 Review (this volition reply all your basic questions nigh BBG)
• 5 Tips for Staying Motivated to Work Out
• Best High Impact Sports Bra for Working Out (good for my large-chest ladies out there)
• Apple AirPod Review + Video Q&A

BBG Workout Week 12 Review: 

I receive got finished the BBG workout 1.0 program! It took nigh xvi weeks to consummate but I experience good! I'm happy amongst my progress too I desire to maintain it up. I experience stronger, I think I await a lot leaner, too -- honestly -- I'm exactly happy I made it through.

I don't dearest working out. I exactly don't know if I'll move i of those people. But I similar that hence many of you lot are picking it upwards too proverb I aid motivate you lot when actually you lot aid motivate ME! Updating you lot guys every calendar week helps lead hold me accountable too I desire to actually receive got some neat progress to show.

I soundless actually similar the workouts, but similar I've said before, they are non for the faint of heart. They are difficult too actually force you lot to exhaustion. I'm on Week 1 this calendar week (starting over, to a greater extent than on that below) too it's HARD. Like so hard. And it never gets easy. But you lot larn stronger every day.

Here are ii things I don't similar nigh the program: how difficult it is on your joints too how it doesn't target all your musculus groups. The constant jumping throughout the weeks tin endure actually difficult too did atomic number 82 me to an injury (more below) but knowing what I know now, too having gone through it, I made certain to brain to my torso too modify when I needed to.

As for the musculus groups, nosotros don't actually target the dorsum of the torso much (lats, hamstrings, etc.). We actually focus on the principal muscles but would dearest to receive got to a greater extent than targeted workouts that aid amongst that. There powerfulness endure to a greater extent than inwards her 2.0 computer program or the BBG stronger but I haven't gotten at that topographic point yet!

Cardio Workouts: In the BBG guide you're supposed to contain cardio workouts into your weekly schedule. For the commencement vi weeks you lot are supposed to do i circular of LISS (low intensity preparation -- similar walking) for 30-35 minutes. For the final vi weeks you're supposed to do the circular of LISS but also add together ii rounds of HIIT (high intensity intervals -- similar sprints).

But I didn't contain whatever rounds of cardio into my 12 weeks of BBG exterior of my normal walking around NYC ( 7-10,000 steps a day). I only didn't receive got time. Trying to remainder work, the blog, a social life, a human relationship AND workout is difficult enough. I wasn't create to add together some other appear to all of that.

But my innovation (more on that below) is to contain cardio into my adjacent circular of BBG!

My Knee Issues: About halfway through, I developed a human knee work too it wound most days fifty-fifty when walking. It got to endure hence bad that I couldn't do a lot of the leg workouts too needed to modify my workouts (and sit down a calendar week out) for ii weeks after. After talking to a bunch of people I was able to endeavour a lot of novel things too this is what helped me larn past times it (and receive got null hurting today!)

• Change of shoes: I was working out inwards my Nikes but switched over to Asics because they receive got improve support
• Addition of Mats: We workout inwards the studio of our gym too they receive got somewhat supportive flooring. For added support, I would do most of my leg exercises on a mat for extra cushion.
• KT Tape: I started using KT record too this helped a lot for when I was injured. They receive got videos of how to utilisation too apply properly on their site (here is i for human knee support) too works life that I had null discomfort when working out. Amazing how record tin help!!
• Stretching: To endure honest I was actually bad nigh stretching earlier or later workouts. I know how of import it is because that has been instilled inwards my caput for years. I was exactly rushing through. I would do a quick warm up, workout too and hence caput dorsum to the apartment. That took its toll on me! You demand to stretch earlier too later workouts. 
• Foam Rolling: Going hand-in-hand amongst the above, foam rolling is i of the best things you lot tin do for a recovering body. 
• (Kayla has stretches too foam rolling guides inwards her app which nosotros verbalise nigh below!)
• Glucosamine: My dad recommended this to me too is something that I also think has actually helped non exactly amongst my knee, but my whole body. Glucosamine helps create cells to construct articulation cartilage. My dad says he takes i everyday too spell you lot don't know him, he's inwards neat form too has never had a major injury fifty-fifty though he works out to a greater extent than than anyone I know!

The Sweat App: For 10 weeks of the computer program I used the PDF guide that I had from a span of years ago. Once I decided that I wanted to move on my BBG workout later the twelfth week, I wanted to essay out out the Sweat App. I bought the yr subscription (50% off compared to the monthly -- it's $120 total) too LOVE it. It pairs amongst my watch, it has EVERYTHING I would demand too it is hence much easier than the printed out guide. I'm sorry I went hence long without it.

My Diet: I don't actually believe inwards diets but receive got nada against them. I started this to endure well for you lot too add together musculus but non to lose weight hence I didn't follow a diet. I DID nonetheless order off to surrender crimson meat too pork inwards Nov too alone consume it on occasion (about in i trial every ii weeks) too inwards real pocket-size moderation. Also for Lent I gave upwards chocolate too candy. Those are both past times endangerment too non because of BBG.

As for drinking, I've possibly had a total for 5 drinks inwards the past times 12 weeks. I'm non a large drinker but also don't throttle myself because of BBG. I exactly don't actually lead to drinkable on my own.

BBG Workout Reader Q&A:

Q: How much weight receive got you lot lost?
A: I receive got no idea. I don't weigh myself (I've been a consistent 150 since college). Also it makes me a footling sorry that this is the #1 asked question. I don't believe BBG is nigh losing weight, it's nigh beingness well for you lot too beingness toned. Muscle weighs to a greater extent than than fatty too the scale is exactly a number. 

Q: How much equipment did you lot receive got to buy?
A: I move out inwards a gym hence I didn't demand to purchase anything. The things you lot demand if you lot do the workout at habitation if you lot do the total 12 weeks are: weights (I utilisation ii 8lbs), boundary rope, ii even out benches too a Bosu ball. I also recommend getting a foam roller too a mat.

Q: What companionship do you lot do the BBG resistance workouts? 
A: She has them ordered calendar week 1-12 too I do them listed from overstep to bottom. So legs, arms, abs too total body.

Q: Is it difficult to motivate yourself to do a total workout at habitation too non one-half donkey it? 
A: You exactly receive got to lead hold yourself accountable. If you lot desire to brand a alter too hence you lot receive got to trust yourself to larn through it too exactly do it. I also works life that the app is actually helpful inwards keeping you lot motivated!

Q: How did you lot companionship it (app?) - I recollect you lot proverb in i trial you lot had a pdf, but totally could receive got mis-remembered! 
A: You tin larn the app inwards the app shop or the PDF through her site!

Q: Did you lot utilisation the pdf or the app? 
A: I used the PDF for the commencement 10 weeks too in i trial I realized I was committed to the move out, I bought a yr subscription to the app.

Q: Where did you lot notice the most alter inwards your body? 
A: I noticed it most inwards my legs too my face. My legs are much to a greater extent than toned too my human face upwards has actually thinned out.

Q: Do you lot think it’s actually worth doing it (are the results every bit skillful every bit most people brand them out to be)?
A: It's a VERY difficult workout, I volition non prevarication nigh that. But I think the pros outweigh the cons. I similar what it is doing to my body!

Q: What sort of workouts are you lot planning on doing moving forward? Trying novel things or repeating bbg?
A: I innovation on starting BBG (round 1) over again. I desire to do it in i trial again amongst cardio too also I don't experience potent plenty yet to motility on to the adjacent circular (weeks 13-24).

Q: How strict were you lot if you lot didn’t do a total week- did you lot repeat the calendar week or maintain going?
A: I would alternative upwards where I left off but e'er tried to complete inside the calendar week or if it carried over, I'd complete the adjacent calendar week inside that week.

Q: Did you lot do the pre-training beforehand or exactly boundary correct in?
A: I exactly jumped correct inwards but I recommend the pre-training to people who are novel to working out or to those who are unsure if they are create to commit to the terms of BBG.

Q: How did you lot contain whatever of your already-existing workout routines? How active were you lot prior to starting BBG?
A: I didn't move out earlier BBG. I would swim hither too at that topographic point (like very seldomly) but never did anything else

Q: I receive got exactly finished 4 weeks of beginner too forthwith am onto Week 1 but discovery that I am modifying push-ups soundless past times going on my knees. Did you lot receive got to modify throughout the 12 weeks? If so, what we're some modifications that you lot used? 
A: I modified whenever I didn't think it was condom for me non to. If I'm feeling weak I won't endangerment jumping on a high bench, I would lower the slats for my ain safety. I also modified my force ups for nigh the commencement vi weeks until I felt potent plenty to do regular ones every bit role of the routine.

The thing nigh BBG workout is that it's meant to force you lot to endure stronger but never meant to force you lot to injury. Listen to your torso too what you lot think it tin handle.

Q: How would you lot tell it shapes your legs? 
A: You tell me from the above! I think it has helped toned them for certain too made them leaner.

Q: What advice would you lot give for exactly going for it too starting again? 
A: Just do it! Week 1 is the hardest calendar week mentally but think nigh how skillful you'll experience in i trial you've done it.

Q: Any remedies for the extreme soreness that comes amongst the program?
A: Stretching earlier too later workouts, foam rolling the adjacent twenty-four hr catamenia (like a total xxx minutes of foam rolling), epsom common salt baths too bananas! Those are my tricks.

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And that's it! You tin follow me on IG too cheque out my "workout/BBG" highlight too follow along amongst my process. If you lot receive got whatever other questions experience costless to exit them below or message me.