First-year spread – most of us have been there. Whether it’s because of a few too many Steers takeaways, too many Brutal fruits at Friars, or because you indulge in those four slices of bread every day at the dining hall, your favourite jeans no longer fit anymore. So you decide to hit the gym but even after hours on the treadmill and swapping burgers for salads, those extra kilos still won’t budge. Sound familiar? Then the Kayla Itsines programme might be just what you’re looking for.
Who is Kayla Itsines?
Kayla Itsines is an Australian personal trainer who has released an ebook containing an exercise and nutrition programme that guarantees “a bikini body in 12 weeks or less”. With over 5 million followers on Instagram and over a million likes on Facebook, the Kayla Movement has become a sort of revolution amongst women of all ages. On her Instagram account Kayla posts before-and-after pictures of women who have completed her exercise and nutrition guides. These are accompanied with messages from them thanking her and explaining their journey. A similarity amongst almost all the messages is how much Kayla has changed their lives.
Why the massive hype?
The problem is that most women are unsure of what type exercises to do or what will be effective. Often girls kill themselves at the gym and become despondent when they don’t see results and give up. So the fact that there are messages from girls not only proclaiming that it does indeed work, but also providing their “before-and-after” pictures as evidence, serves as motivation for aspiring girls to begin the guides and actually stick to them. The fact that these are ordinary girls transforming their bodies is even more inspirational, because it evokes the logic that if they can do it, why can’t you?
How does it work?
Kayla’s guide prescribes 3 sessions of resistance training per week. Resistance training is a combination of high intensity circuit training that is made up of different exercises that target different areas of the body. For example, in week 1, Mondays focus on legs and cardio, Wednesday focus on abs and arms, and Fridays are full body workouts. These workouts are only 28 minutes long, so no longer can anyone claim that they don’t have time to get in shape. She also mixes it up and changes the routine every week, so you won’t get bored. She also prescribes 3 to 4 sessions of Low Intensity Steady State per week, which is 35-45 minutes of walking. Her workouts have been designed with beginners in mind and so are relatively easy to follow; nothing that the average person cannot handle.
Her nutrition guide, described by Kayla as a “scientific fat loss nutrition plan”, consists of a variety of healthy but delicious recipes as well as information on nutritition designed to educate women on healthy eating and promote it as a lifestyle, and not just a 12 week course.
How do I join the Kayla movement?
Visit her website to find out more information about the Kayla Movement, and to view pictures of body transformation and read letters from girls around the world. To buy either the exercise guide for $69,97, nutrition guide for 69.97, or both for $119.97, click here. If you’re worried about the price, why not split the cost between a few friends? The guides are electronic so it will be easy to share, and as a bonus you’ll have people to work out with and make sure you complete the full 12 weeks.
After falling victim to the dreaded first-year spread myself, and achieving miserable results from my efforts at the gym and trying every type of diet out there – Atkins, the Dukan diet, diet shakes, even a ridicilous 13 day metabolism diet – I have decied to begin the Kayla Itsines exercise programme myself. I will post updates on my progress and experience, so keep checking Tonic if you’re curious about the process. Good luck 🙂