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The Bikini Body 28-Day Healthy Eating & Lifestyle Guide
The body transformation phenomenon and #1 Instagram sensation's first healthy eating and lifestyle book!Millions of women follow Kayla Itsines and her Bikini Body Guide 28-minute energetic, kinetic, high-intensity interval training sessions that help women achieve healthy, strong bodies. Fans not only follow Kayla on Instagram, they pack stadiums for workout sessions with her, they've made her Sweat with Kayla app hit the top of the Apple App Store's health and fitness charts, and they post amazing before and after progress shots. Kayla's audience is avid and growing, with over 13 million followers worldwide. The Bikini Body 28-Day Healthy Eating & Lifestyle Guide 220 nutritious recipes, including fresh fruit breakfast platters, dips, smoothie bowls, drinks, salads and much more- 4 weeks of flexible meal plans for balanced eating- Clear, practical advice on nutrition and how to choose and prepare food that fuels strong bodies- A handy pull-out poster featuring Kayla's signature workouts in a comprehensive 4-week exercise plan
400 pages, Paperback
First published November 29, 2016
138 people are currently reading
452 people want to read
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Displaying 1 - 30 of 31 reviews
May 15, 2017
I first heard about Kayla Itsines through Instagram, where she has a whopping 6.9 million followers and a ton of hashtags for her #BBGprogram. It is all pretty inspiring, seeing all of these 'before & after' photos of her clients and I love that she is Greek and posts about her yiayia.
I read this as an e-book but I feel like getting this in print would be so much nicer! There are some very awkward cuts (photos and words cut off half way and placed on the next page etc.) and I bet the photos look so much nicer in person.
Overall I think this is a very positive and well-researched book. Itsines is all about a balanced approach to fitness/nutrition as well as listening and loving your body. This may seem hypocritical coming from someone who makes money off weight loss targeted to women generally under 30, but I get the sense that Kayla Itsines is genuine and wholeheartedly wants women to be happier and healthier. With obesity on the rise, I don't think there is anything wrong with promoting a proper fitness/nutrition lifestyle.
Although I believe this is much better suited for a beginner in the fitness/nutrition world, I still enjoyed it. For example Itsines goes into detail about the difference between LISS and HIIT-intense workouts, as well as what macros are, what protein, carbs, and fats are etc...which is all a bit too beginner for me and I had to skip a lot of the intro pages. The information is all quite good and I think it would be an amazing book for anyone just starting to get into fitness/nutrition but it isn't necessarily for me.
The only part of the book that I completely disagreed with was in the "Becoming healthy, strong & confident' Chapter. Itsines states that counting calories can cause us to be "lost, confused and make mistakes." As someone who has lost 20 lbs (9 kgs) using only calorie counting, I don't agree with what she said at all. She goes on to state that "this is typically the sort of nutrition profiling that an elite athlete would use, but I don't believe that it is mandatory in order for everyone to maintain good health." Again, I lost weight and have maintained for over a year now and I am about as far from an "elite athlete" as a person can be. I understand that for some people they just dislike calorie counting or become obsessed with it but I would not outright dismiss it.
The most interesting thing is Itsines says this but then a few chapters later under the "How does energy intake influence our weight" Kayla goes into great detail describing how calorie counting and CICO works! I think she was trying to be safe and not outright say she believes in calorie counting because some people go crazy over it, but she realised that you just cannot beat the science of CICO...its just thermodynamics!
If you are just beginning your fitness/nutrition or are interested in her recipes then I would definitely check this out.
|Featherbrained Books Blog | Twitter |
I read this as an e-book but I feel like getting this in print would be so much nicer! There are some very awkward cuts (photos and words cut off half way and placed on the next page etc.) and I bet the photos look so much nicer in person.
Overall I think this is a very positive and well-researched book. Itsines is all about a balanced approach to fitness/nutrition as well as listening and loving your body. This may seem hypocritical coming from someone who makes money off weight loss targeted to women generally under 30, but I get the sense that Kayla Itsines is genuine and wholeheartedly wants women to be happier and healthier. With obesity on the rise, I don't think there is anything wrong with promoting a proper fitness/nutrition lifestyle.
Although I believe this is much better suited for a beginner in the fitness/nutrition world, I still enjoyed it. For example Itsines goes into detail about the difference between LISS and HIIT-intense workouts, as well as what macros are, what protein, carbs, and fats are etc...which is all a bit too beginner for me and I had to skip a lot of the intro pages. The information is all quite good and I think it would be an amazing book for anyone just starting to get into fitness/nutrition but it isn't necessarily for me.
The only part of the book that I completely disagreed with was in the "Becoming healthy, strong & confident' Chapter. Itsines states that counting calories can cause us to be "lost, confused and make mistakes." As someone who has lost 20 lbs (9 kgs) using only calorie counting, I don't agree with what she said at all. She goes on to state that "this is typically the sort of nutrition profiling that an elite athlete would use, but I don't believe that it is mandatory in order for everyone to maintain good health." Again, I lost weight and have maintained for over a year now and I am about as far from an "elite athlete" as a person can be. I understand that for some people they just dislike calorie counting or become obsessed with it but I would not outright dismiss it.
The most interesting thing is Itsines says this but then a few chapters later under the "How does energy intake influence our weight" Kayla goes into great detail describing how calorie counting and CICO works! I think she was trying to be safe and not outright say she believes in calorie counting because some people go crazy over it, but she realised that you just cannot beat the science of CICO...its just thermodynamics!
If you are just beginning your fitness/nutrition or are interested in her recipes then I would definitely check this out.
|Featherbrained Books Blog | Twitter |
April 4, 2017
BLOG REVIEW:
https://passthefeels.wordpress.com/20...
At first, I wasn't even going to rate this book, let alone review it, as it's not a 'real novel' type book. Buttt with further thought I think I may have enough to say to write a review. So here we go. :')
To have a bit of backstory here, I picked up this book as I recently started doing Kayla Itsines' BBG (or Bikini Body Guide), I know I hate that name too, but the context Kayla associates it with is great. It's not about ganging the typical 'bikini body', it's more about gaining confidence within yourself, and letting you be the bikini body, however you may look, rather than trying to obtain an unrealistic image, such as ones seen in magazines, etc.
I have been doing these guides for two and a half weeks now, and I'm really enjoying them. I have already seen some progress, and I'm so excited to continue to see what my body can do.
Along with this, I have adopted a much healthier lifestyle, not that I ate unhealthily before, but now, I feel a lot better with what I'm consuming. Being able to fuel my body for all those gruelling exercises (thanks, Kayla).
Anyway, enough of that. Onto my thoughts about the book...
I really loved this book. It was enjoyable, educational and very visually appealing. Seriously, the images and colour schemes were some of the best parts of the book.
I've tagged a lot of recipes, and I'm so excited to give them a go (and attempt to increase my cooking skills... or maybe just gain any at all!)
My only slight issue with this book is that I found a lot of the recipes, particularly lunch and dinner, to be quite similar in terms of not having much variety. However, this could honestly just be because I am rather picky with food, another thing I'm hoping to change.
This is a book that I'll be able to continue looking back on in the future, fuelling my mind with all the information about a healthy lifestyle that one could need. It was so educational to me, so interesting to learn about all things nutrition.
I recommend picking it up if you're thinking about changing things in your life, maintaining a healthy lifestyle, want inspiration for recipes that encompass all times of the day, or simply if you're a fan of Aussie girl Kayla.
Considering I'm also Australian, I can't help but feel a little proud for all her amazing achievements in the fitness industry. You go girl!
https://passthefeels.wordpress.com/20...
At first, I wasn't even going to rate this book, let alone review it, as it's not a 'real novel' type book. Buttt with further thought I think I may have enough to say to write a review. So here we go. :')
To have a bit of backstory here, I picked up this book as I recently started doing Kayla Itsines' BBG (or Bikini Body Guide), I know I hate that name too, but the context Kayla associates it with is great. It's not about ganging the typical 'bikini body', it's more about gaining confidence within yourself, and letting you be the bikini body, however you may look, rather than trying to obtain an unrealistic image, such as ones seen in magazines, etc.
I have been doing these guides for two and a half weeks now, and I'm really enjoying them. I have already seen some progress, and I'm so excited to continue to see what my body can do.
Along with this, I have adopted a much healthier lifestyle, not that I ate unhealthily before, but now, I feel a lot better with what I'm consuming. Being able to fuel my body for all those gruelling exercises (thanks, Kayla).
Anyway, enough of that. Onto my thoughts about the book...
I really loved this book. It was enjoyable, educational and very visually appealing. Seriously, the images and colour schemes were some of the best parts of the book.
I've tagged a lot of recipes, and I'm so excited to give them a go (and attempt to increase my cooking skills... or maybe just gain any at all!)
My only slight issue with this book is that I found a lot of the recipes, particularly lunch and dinner, to be quite similar in terms of not having much variety. However, this could honestly just be because I am rather picky with food, another thing I'm hoping to change.
This is a book that I'll be able to continue looking back on in the future, fuelling my mind with all the information about a healthy lifestyle that one could need. It was so educational to me, so interesting to learn about all things nutrition.
I recommend picking it up if you're thinking about changing things in your life, maintaining a healthy lifestyle, want inspiration for recipes that encompass all times of the day, or simply if you're a fan of Aussie girl Kayla.
Considering I'm also Australian, I can't help but feel a little proud for all her amazing achievements in the fitness industry. You go girl!
November 20, 2023
I would never eat the meal plans in this book, but a lot of the individual recipes were delicious! Stuffed sweet potatoes are my favorite. The pictures for every recipe and excellent.
All of the health info at the beginning is helpful but pretty basic.
I used to do the included workouts a few years ago and thought they were excellent!
All of the health info at the beginning is helpful but pretty basic.
I used to do the included workouts a few years ago and thought they were excellent!
July 7, 2019
I thought this book had some really good insight and advice! It was fun and interesting to read and I’m looking forward to trying out the receipts and the work outs. I may have to modify the work outs but that’s ok! This book is very motivational and I think Kayla is really cool. I also love the poster that comes with this book showing all the circuits and exercises :)
November 5, 2020
Would more likely call this a recipe book than anything else. The meal plans are great and the recipes seem pretty simple and easy to make. Will definitely try a few to add something new to my meals. There are also heaps of yummy snack ideas that I will refer back to when I'm stumped.
February 7, 2017
I am like everyone else. I've heard about Kayla Itsines through social media and the success stories. I have been following her and the movement for a while, even purchased the e-books. But I haven't started the #BBG program myself. But this year is a year where I will get back into shape so I have purchased the book as well.
I was pleasantly surprised with the size and thickness of the book. There are plenty of recipes and the program is very well explained. Quite easy to follow actually. It's not as good as the FIT, FIERCE & FABULOUS book by Tone It Up gals (that's one very motivational book which takes care not only of your body, but your mind & heart too). But it's a good one.
My only wish is there would be more vegetarian / vegan friendly recipes in the lunch & dinner section.
Otherwise, I might just give it a go. :) and see if the 12 weeks changed my body :)
I was pleasantly surprised with the size and thickness of the book. There are plenty of recipes and the program is very well explained. Quite easy to follow actually. It's not as good as the FIT, FIERCE & FABULOUS book by Tone It Up gals (that's one very motivational book which takes care not only of your body, but your mind & heart too). But it's a good one.
My only wish is there would be more vegetarian / vegan friendly recipes in the lunch & dinner section.
Otherwise, I might just give it a go. :) and see if the 12 weeks changed my body :)
June 29, 2017
Notes:
the only positive - pictures of every single recipe!
also a couple dozen unnecessary pictures of Kayla
high carb/low fat
2 svgs of fat a day = 1/4 of an avocado or 1 T. olive oil - that's it!
believes calories in/calories out and fat makes you fat
her exercise program is pretty great but this book is for control freaks
the only positive - pictures of every single recipe!
also a couple dozen unnecessary pictures of Kayla
high carb/low fat
2 svgs of fat a day = 1/4 of an avocado or 1 T. olive oil - that's it!
believes calories in/calories out and fat makes you fat
her exercise program is pretty great but this book is for control freaks
October 27, 2018
All high carb.
Also who has the time to cook 3 meals a day??
She may be worth 65 million dollars and have the time to do this much meal prep, but some of work and have lives.
Also who has the time to cook 3 meals a day??
She may be worth 65 million dollars and have the time to do this much meal prep, but some of work and have lives.
February 21, 2018
I got this book from the library to see if I wanted to buy it or not. I liked it but, now that I’m reading her second book, I’d probably pick the second book over the first. The first book did good in educating the reader about food and exercise and why a good diet is important for health. I thought that the author’s tone was approachable and the information was good. I don’t see it as a book that I’ll refer to again and again, though. I might have used it as a cookbook but I don’t see myself reading the other sections over and over again.
As a side note, I did not try any of the recipes in the book so I cannot speak to those.
As a side note, I did not try any of the recipes in the book so I cannot speak to those.
February 6, 2017
Fairy good book, but questionable science and only covers the basics if you're new to a healthy lifestyle. The food looks incredible though and I can't wait to cook it, I just wish it was ordered better. For example, all of the A recipes should be together rather than spread out through the book. If I'm to follow the suggested meal plan I will have to write the groups out (recipes A, B, C and D) and order it that way.
December 29, 2018
Firstly the recipes were very tasty and the food and tips and combinations of meals felt like they were well thought out.
The book failed to acknowledge that different people need different portions, for a meal planning book it did not take into account if you were doing more exercise than the BBG guide alone. I know there has been allot of discussion around some of the days in the book only totaling up to 1200 calories.
I think this book should be used more as a guide then as a rule.
The book failed to acknowledge that different people need different portions, for a meal planning book it did not take into account if you were doing more exercise than the BBG guide alone. I know there has been allot of discussion around some of the days in the book only totaling up to 1200 calories.
I think this book should be used more as a guide then as a rule.
February 7, 2017
I was looking for a new cookbook; packed with REAL-whole-food recipes, fruit & veggie snacks, and lots of vibrant color! I have tried 12 of Kayla's recipes so far and have liked them all (not dozens of ingredients or hours spent in the kitchen either). I'm also on week 3 of the 28 minute a day fitness schedule, which is easy to follow, challenging, and motivating!
November 18, 2017
So first of all - not my normal kind of book - but I highly rate it. Why? To start with, the food is close to what we already eat just more variety. Two, we’ve liked the things we’ve tried so far. Three, her definition of a bikini body is something like - you feel happy in a bikini. Ie she’s going with the “it’s an attitude, not a size” approach.
February 24, 2018
This books was both informative and simplistic. I love how Kayla breaks down nutrition and how her meal plans are laid out. The photography is fantastic! I love the green smoothie bowl recipe from the very first day of the plan. I make it all of the time. I would like it though if she included a weekly grocery list with the meal plans.
April 14, 2019
This book had everything you need to get in track to a healthy lifestyle. It has meal plans complete with full recipes and workout plans for each week. Some of the recipes use ingredients that I wouldn't choose or that I'm not used to but she offers so many recipe alternatives that this is really a great book to jumpstart a healthier journey.
June 22, 2017
Very informative and the recipes look/sound amazing (can't wait to actually try a lot of them). Just wish the meal plan was better organized and actually gave weekly ingredient lists even if they're generic (ie. 2 servings veg, 1 fruit, etc)...Would really help terrible food planners like myself.
April 12, 2024
From one side interesting book to read, few nice looking recipes, but... I'm not convinced if this sort of plan can work, possibly, but with few. Don't get me wrong it's not bad book. Just... Not 'my cup of tea'.
January 1, 2018
Very nice layout. Colorful and bright pages and recipes. However, it's still just another basic weight loss book.
November 17, 2018
I love Kayla’s energy! I bought this primarily to see what exercises she does, but the food section is great too.
May 4, 2019
Great recipes but VERY basic workout stuff. You can get the same workouts in pinterest.
June 23, 2020
Some good information, however, the recipes are missing instructions or aren’t clear. I also think the portion sizes are wrong - they are too big. Serves of 2 is more for 4 people.
April 26, 2023
Very basic advice but a good place to start.
March 4, 2017
The Bikini Body Guide is a beautiful book. Itsines includes some great tips on nutrition and the importance of eating a healthy, well-rounded diet. Details like the difference between fat loss and weight loss, which many people get confused, and pages dedicated to why our bodies need various food groups set this book apart from some of the other lifestyle books I've read. There are a lot of great recipes that I intend to save and I would definitely recommend this book to anyone who is looking for a fun way to learn about proper nutrition.
I only know about Itsines via social media and #bbg, but she is definitely a leader in today's fitness world. This is a book I'll eventually purchase for the recipes and solid nutritional advice.
I only know about Itsines via social media and #bbg, but she is definitely a leader in today's fitness world. This is a book I'll eventually purchase for the recipes and solid nutritional advice.
March 16, 2018
Una buena guía de inicio para una vida más saludable, con muchas recetas apetecibles y una cuidada edición. Dejo la reseña completa del blog: http://www.madridylibros.com/2018/03/...
March 4, 2017
Nothing new under the sun, I guess, but there's some helpful stuff in here.
February 12, 2017
Being a fitness fanatic myself, I found Kayla's book really helpful. There were some really useful tips in there, and the recipes look delicious. Can't wait to try some of them. This book actually motivates you to want to live a more healthy lifestyle. Only downside was that I felt there could have been more exercise tips in here for the 28 day guide. Eg: like more cardio and weight training guides.
February 7, 2017
I LOVED this book! Kayla promotes a lifestyle not a quick fix you will crash after not being able to sustain it! Extreme isn't my thing (and dieting then going back to your crappy lifestyle habits is just one extreme to another, and destined like all extremist living for a almighty fall out). Kayla has some truly yummy recipes in here your body will love you so much for it (yeah I am vain but it will gift you too with better looking skin, more energy, and yeah you'll start to look shredded)! Her work outs and the method make sense, I like that she has thought about the biggest resisting force to any one working out - *time* and made sure you work your ass off as effectively and efficiently as possible. This book is just so beautiful to look at too! Beautiful job!!!
August 30, 2020
I’ve been a fan of Kayla for some time now and her fitness programs that are available at just a fingertip click away. This book was super quick and although I have already tried her workout routine, I cannot wait to make these recipes. My stomach was growling as I was writing them down! Super easy and not a lot of ingredients, so I know I can follow these and keep up with them for awhile! Come on Monday, because I am ready for a fresh start, and a 28-day to better eating and a healthier lifestyle!
February 5, 2017
Pretty good book. What you would expect. However I would have preferred more exercises than just a pull out sheet at the back.
January 18, 2017
I love this book! She has a lot of great healthy recipes and of course her workout program! <3
Displaying 1 - 30 of 31 reviews