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How to change your body shape

How to change your body shape

Are you a Sad Sally? Let's change that!

The BBB Babes that have read our 12 Week Guide will be familiar with the story of Sad Sally. But for those who are not…


Sally wanted to lose some fat and change her body shape. She wanted a curvier booty and more toned look overall. Sally went about achieving this by doing what she thought was right: increasing the amount of cardio she had been doing and decreasing her calorie intake.

Committed to her goal, Sally upped her cardio sessions to running 5 kilometres (3.1 miles) four times a week and doing an hour on the cross-trainer at the gym once a week. She also decreased her calories by eating about a third less than she normally would.

At the end of the first week, Sally weighed herself and was excited to see that she had lost 3 kilos (6.6 pounds)! This motivated her even more, so she kept on with her cardio sessions and reduced calorie intake.

At the end of the second week, Sally weighed herself and was surprised that she had only lost 500 grams (1.1 pounds). She thought she must not have worked hard enough, so she increased her running sessions to 7 kilometers (4.4 miles).

At the end of the third week, Sally weighed herself and was shocked to see that she hadn’t lost any more weight at all.

At the end of the fourth week, she still hadn’t lost any more weight. And worse, when she looked in the mirror her tummy looked a little flatter but her booty did too; she didn’t look how she thought she would look after doing so much exercise. Disheartened, she gave up her cardio sessions and ate her normal amount of calories.

At the end of the fifth week, she weighed herself out of interest and was stunned to see that she had GAINED back the 3.5 kilos (7.7 pounds). She was a very Sad Sally!


Excessive cardio workouts and calorie restrictions burn away muscle. The weight loss that Sally experienced in the first week was due to losing muscle, she didn’t lose any ‘fat’.

And worse, by burning away her muscle, her body lost its fat burning effectiveness. Which is why she didn’t lose any more weight. She was a naturally lean girl to start with, so her body got to a point where it wanted to conserve muscle, it plateaued in weight.

As soon as she stopped working out and resumed her normal calorie intake, her body gained back the weight as fat, not muscle. It happened so quickly as she had reduced her body’s ability to effective metabolise her food intake. In other words, she had slowed her metabolism by burning away her muscle.


Bikini Body Burn Babe, Nicole Stolorz, shows off the benefits of resistance training.


Resistance training is the most effective way to build muscle. If you don’t increase your muscle mass, you won’t change your body shape.

To change her body shape effectively, Sally needed to incorporate resistance training into her weekly workout schedule. She also should have consumed her regular amount of calories, but increased her protein intake.

Further information can be found in our fitness guides.

And just so we make sure we don’t offend any Sally’s… our Sally in this story wasn’t sad because she was skinny, she was sad because her hard work didn’t pay off the way that she thought it would!

Bikini Body Burn Babe, Britney Williams, shows off the benefits of resistance training.

Take care BBB babes! And get resistance training!

Both our 12 Week Guide and The Bandbook incorporate the perfect mix of resistance training and cardio, along with nutritional guidelines, so you can effectively change your body shape and reach your desired goals.

Karina & Simon xx


Feb 23, 2017 • Posted by Crystal

I want to try this but don’t know which one would be best? I want to get curvy , increase glutes ,get tone and eat healthy.

Feb 18, 2017 • Posted by Natasha

I’m really wanting to stay consistent with my exercise I have a one year old and work full time so need some motivation ???

Feb 18, 2017 • Posted by Patty

What if your not skinny to begin with?? Will the bbb guide srill give you the same results?? Iwant to lose my little tummy ger it flat and tone my body and ofcourse a bigger booty!!

Feb 09, 2017 • Posted by Lili

I want to make my butt big and sexy and i want something to eat and some training wish u guide me

Feb 05, 2017 • Posted by Jade CN

I would like to try this!

Feb 03, 2017 • Posted by Cynthia

I wanted to know the level of resistance of the two bands that come with the band book? How many pounds of resistantce do they each have? I tried finding the info somewhere on here but I can’t seem to find it ? Also do you plan on offering higher level resistance bands in the future?

Feb 02, 2017 • Posted by Leah

Looking to increase glute size & shed midsection

Feb 01, 2017 • Posted by Lindsey Stevens

Such an inspiration Karina! Proud to have girls like you out there to boost proper and healthy goals!

Feb 01, 2017 • Posted by Crystal

I wanna get a more curvy body

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