Ideal figure in 30 days. Classes with Jillian Michaels. Where to begin? In what order? How to do the program correctly

This girl became famous when a program was developed for her Jillian Michaels “A slim body in 30 days"(Jillian Michaels “30 Day Shred”), which she successfully tested in her own experience. In her youth, the girl was dissatisfied with her curvaceous figures, and wanted to make her figure ideal, and also open her own Gym for strength and aerobic exercises.

After Jillian Michaels started training with her program, she lost weight. overweight, having acquired a fit and slender figure. Jill began her coaching career at gym since 2012. She opened the gym with her own savings, and her companions also helped her. By doing the Jillian Michaels program, you can get fit (or toned) in just a month. Of course, if we are talking about losing a large number of extra pounds, then you will have to repeat the course several times until you achieve the desired figure. It is very important to train systematically, without missing a single workout, otherwise the results will not come so quickly. In addition to training, you also need to pay attention to your diet - exclude flour, sweets and fatty foods.

The program is aimed at beginners, as it helps to start training correctly without overtiring the body at first. During this time, a person does not become overtired, but only slightly tired. As you progress, you can perform both simplified and complicated versions of the exercises.

If you like the system of exercises for weight loss, as well as the results from the classes, then you can move on to a more difficult level to achieve maximum results. The complex course also lasts 30 days.

Please note: Jillian Michaels allows you to take a day off while changing levels so you can start training again the next day.

Each session lasts half an hour, during which time the metabolism accelerates, helping to burn fat even after training. The workout has three “levels” or “steps”, each lasting 10 days. A new level is a change in the training program. At each level, all muscle groups receive a load, but changing levels does not allow them to get used to the training regimen. The transition to a new level activates muscle work and fat burning in the body.

The weight loss system consists of several levels:

• First level. At the first level, untrained people will begin to get tired and feel pain in all muscles. A massage or hot shower will help get rid of these sensations. Also, muscle pain means that you are doing all the exercises correctly. This level usually helps you lose 2-3 kilograms;
• Second level. After completing the first level, your body will already get used to the stress, but you cannot stop. At the second level, classes become more difficult by acquiring new additions. The hands are now more heavily loaded than other parts of the body. pectoral muscles, since at the first level they were practically not affected;
• Third level. This level is no more difficult than the second, rather the opposite. Classes become simpler (compared to the second level), since training is focused on consolidating the result, and not on increasing it.

After completing all levels, you can either continue training with the Jillian Michaels weight loss system of the first level, or begin training with another training program. To understand correct technique doing the exercises, you can watch Jillian Michaels’ video “Slim figure in 30 days” level 1 in Russian.

Diet Jillian Michaels

Without dietary control, you will not be able to lose weight in 30 days with Jillian Michaels. Jillian Michaels counts calories and encourages everyone who is losing weight to simply reduce their daily amount so that the body itself starts the process of burning fat. However, everything must be approached wisely, and even reducing the daily amount of calories should be done carefully. Lack of nutrients can lead to loss muscle mass and blocking fat burning.

Please note: The normal amount of calories for a woman during weight loss ranges from 1300 to 1500, depending on her height. Jill's diet system for weight loss will not help you get rid of 20 kilograms in a month. If you have a lot of extra pounds, then simply repeat the complex for another month.

Jill does not suggest completely giving up fats or carbohydrates; her nutrition is based on the consumption healthy products. They help the body fight fat reserves without reducing muscle mass. Michaels also advises drinking 1.5-2 liters of clean water (not tea or compote) per day. This will help remove toxins and breakdown products of fat cells from the body.

While losing weight, you can eat:

• Seeds and nuts;
• Fruits and vegetables (especially citrus fruits);
• Spices (especially garlic and pepper), vinegar;
• Cereals and legumes;
• Seafood, poultry, meat (preferably low fat);
• Dairy products with low or medium fat content;
• Vegetable oils, preferably cold pressed.

Try to prepare interesting and tasty dishes from these products, because dietary food is not as meager and bland as it might seem at first glance.

Prohibited Products

The Jillian Michaels diet prohibits the consumption of certain foods. These include unhealthy, fatty and sweet foods that are instantly deposited on the thighs and stomach.

For at least a month you will have to stop using:

• Fast food;
• Store-bought juices (with the exception of freshly squeezed ones) and sweet soda;
• Products with trans fats;
• Baked goods and sweets;
• Products containing flavor enhancers;
• Alcohol and foods with a lot of caffeine.

If you really want, for example, to add mayonnaise to a salad, then prepare it yourself. Homemade sauce will be much healthier, but only if you do not abuse it. Decide on the purpose of your training: if you want to build muscle mass, then your diet should be rich in proteins. If you want to lose weight, then eat a balanced diet. For those who lack imagination, Jill has prepared the perfect meal plan:

You need to have a snack every 4 hours to avoid getting too hungry. If you feel hungry between lunch and dinner, you can snack on fruit or low-fat yogurt. The main thing when following a diet is to calculate the optimal daily norm calories and follow it.

Yoga workouts

Regular yoga is not designed for weight loss, unlike special complex, designed by Jillian Michaels. Jill offers an interesting interpretation of yoga that combines strength and aerobic exercise. This complex is a two-level weight loss system, each level of which lasts half an hour. This complex is aimed at improving your stretching and coordination of movements, as well as gait. It enhances the effectiveness strength training, performed both in the hall and according to a specific system. The maximum number of extra pounds that this method helps you lose is ten. Remember that you need to exercise in comfortable sportswear and shoes on a special mat, even if you are training at home.

Important! Gil doesn't say exactly how long the first level should last. You can move on to the second, more difficult one when the loads cease to be tiring for you.

Jillian Michaels' exercises are great for strengthening all muscle groups. Classes using this system of exercises will help you make your figure more prominent or lose more weight. The final result depends on the type of nutrition: with a calorie surplus and consuming large amounts of protein, muscles begin to increase, and with a diet with a predominance of complex carbohydrates, the process of weight loss begins. Jill advises either continuing to exercise to maintain your figure, or eating right. The main thing in achieving the goal is to exercise regularly and not eat harmful products, and that’s when you will find the figure of your dreams.

Jillian Michaels "Slim Figure in 30 Days" (reviews, before and after photos) - unique technique exercises that allow you to achieve beautiful, toned body. Just half an hour daily - and the muscles acquire tone, the silhouette becomes beautifully curved, the stomach becomes toned and flat, and the legs and buttocks become slender and elastic.

Gillian's story

Jillian Michaels wasn't always there athletic girl, until the age of 14, the burden of being fat hung over her, from which she got rid of by enrolling in the martial arts section. The eighty-kilogram teenager overcame his fears and complexes, and by the age of 28, Gillian opened her own gym together with fellow athlete Jackie Warner.

At 40, she looks great and leads healthy image life and motivates the fair sex to become even more beautiful with the help physical exercise. Home workouts with Gillian have forced many women to radically change themselves, starting from getting rid of extra pounds and ending with faith in victory over one’s own laziness and complexes.

The effectiveness of Jillian Michaels’ “Slim Figure in 30 Days” program has been proven by women, whose reviews and advice you can endlessly read on the Internet, comparing photos of girls’ figures “Before” and “After” workouts, the results of which are amazing. All you need is to find the “Slim Figure in 30 Days” program online, download it to your computer and start training under the virtual supervision of an attractive trainer.

What is the secret of the popularity of Gillian's program?

Jillian Michaels is confident that it is possible to achieve an ideal body

• quickly (in just 30 days)
• easy (30 minutes daily)
• no additional cost for a fitness club membership.

Home fitness is an opportunity to exercise without leaving home. No need to waste time on the way to the gym, just set aside 30 minutes of time for intense workout along with Gillian. Millions of young mothers and women practice fitness at home and see results within a few days.

Necessary equipment

A home gym needs minimal equipment in order to train effectively. To practice the Jillian Michaels program you will need:

• dumbbells weighing from 1 kg to 2 kg (you can take water bottles);
• aerobics mat;
• comfortable sports shoes (never exercise barefoot);
• sports bra to support your bust during exercise.

You need to exercise in sneakers because in Jillian Michaels' "Slim Figure in 30 Days" program there are a lot of jumps and doing it barefoot can injure your knees.

What does the “Slim figure in 30 days” program include?

The training is designed for girls who have started their acquaintance with fitness or for a long time took a break from sports (for example, were on maternity leave). The course is divided into 3 stages, each lasting 10 days. Gillian recommends working out 6 days a week, with Sundays off.

The advantage of the training is that its duration, including warm-up and stretching at the end, is only half an hour. Even the laziest girls can find thirty minutes a day to study with the charming Gillian. The first 10 days of training are quite easy: your body gets used to the load, the pace of training and daily sports.

Over the next 10 days, the load increases slightly, and for the last ten days of the month you work out as intensely as possible. Training is not boring, as Gillian leads the class with two assistants, one of whom trains at full strength, and the second shows how a beginner should practice.

Jillian cheers you on through the entire workout, cracking jokes and making you feel confident that you'll get through every step of the workout with her. The outline of each workout is as follows: warm-up, 3 minutes of strength exercises, 2 minutes of cardio and a minute of abs. This is all repeated in a circle 3 times, in each circle different exercises. At the end of each workout, do some stretching.

Program characteristics

Jillian Michaels helped to lose weight and gain slender body millions of Americans, and the weight loss program “Slim Figure in 30 Days” has received many positive reviews.

• The complex is designed for people who do not exercise regularly, but want to lose weight. The exercises from the complex are simple and easy to perform.
• The complex has a clear plan, the entire workout is recorded on video, the exercises are shown technically correctly, and Gillian voices possible mistakes. You can choose a more difficult or easier option.
• The training program lasts thirty days and consists of three stages. Despite the fact that each stage is an order of magnitude more difficult than the previous one, the exercises will be easier to perform because the muscles will become stronger, the body’s endurance will increase and the body will get used to the stress.
• After each stage, take one day of rest.
• The workout is quite short and intense - it lasts only 30 minutes and works all muscle groups.
• It is proposed to perform exercises according to the following scheme: three minutes for strength exercises, two minutes for training the heart muscle and one minute for abdominal exercises.
• Without changing anything in your diet, thanks to training you increase your physical activity, you burn more calories and thereby lose weight.
• Jillian Michaels is very charismatic, her lessons are interesting to watch, and she is a great motivator to achieve results. In her coaching practice, she has developed many programs designed for weight loss, one of which you can read in detail in the article “No problem areas with Jillian Michaels."

The main essence of the program

We invite you to watch the video where Jillian Michaels herself presents her program.

As we have already said, Jillian Michaels divided her program into levels and believes that level 1 is preparatory, level 2 is basic and level 3 will help consolidate the results by doing the “Slim Figure in 30 Days” program. Between levels, take one day of rest; muscles need rest to recover and grow.

Jillian Michaels Get Slim in 30 Days – Level 1

https://youtu.be/G0XqQVNgo90

The first level of the program will help you get involved in the work and feel all your muscles, down to the smallest ones. Be prepared for a sore throat! But this is rather a pleasant pain, since muscle pain is a sure sign that you are on the right path to an ideal body! To help you lose weight in 30 days, Jillian Michaels recorded her program on video.

Jillian Michaels Get Slim in 30 Days – Level 2

https://youtu.be/ppvXDpcpXcc

The exercises for the second level complex are performed by a girl, since this video with Gillian is not publicly available in our country. After the first level, your muscles are stronger and ready for the more intense second level. The exercises at this level are more difficult, but don't stop practicing. The process of losing weight does not stop because the load changes and the muscles do not have time to get used to it.

Jillian Michaels Get Slim in 30 Days – Level 3

The last, third level is more aimed at consolidating the result. The exercises are more difficult than the second level, but given that you approached it gradually and the body is already accustomed to the loads, the training will be much easier. As a result, you will get a more trained cardiovascular system and a toned, athletic figure.

Nutrition

Jillian Michaels claims that her workouts are only effective in combination with a specific diet, which must be followed throughout the entire course of training. She even offers a table of sample recipes that you can adapt to suit your needs, keeping in mind the total calorie content (one meal - 400 calories, snack during the day - 200).

The menu is quite simple and varied, despite its dietary content, you can easily get enough of it. Approximate menu for one day:

• Breakfast: 2 eggs (hard-boiled or scrambled eggs, 2 pieces of whole grain bread);
• Lunch: tuna salad;
• Snack: protein bar or one orange with a quarter cup of almonds;
• Dinner: Chicken breasts marinated in honey and lemon.

Thus, sticking to proper nutrition and by practicing Jill's video program (as her fans affectionately call her) every day, you get beautiful body, lack of excess weight and good endurance, spending a minimum of effort.

We hope that you will prove by your own example the effectiveness of Jillian Michaels' Slim Figure in 30 Days program. You can always find half an hour a day for yourself, and after completing this program and a short break, you will be able to conquer Gillian’s other video workouts - more complex, but no less effective and interesting.

Jillian Michaels “Slim figure in 30 days: reviews, before and after photos

Vika, 19 years old:

I lost 5 kg in a month and worked out daily at three levels. To be honest, after the workout I had no strength at all, it was simply explosive. I am satisfied with the effect, and will now train 2 times a week to maintain the result.

Marina, 44 years old:

I love yoga more, so I found a video from Jillian Michaels and do it every morning. My body became flexible and light - the effect was achieved.

Elena, 23 years old:

After giving birth I gained a lot of weight. I went to the gym, but managed to lose only 2 kg and that was due to diet. With a small child you often can’t leave home. I found a way out - I downloaded a video with Jillian Michaels’ workouts and now I’m working out at home. My weight loss is minus 5 kg per month, I continue until I see six-pack abs.

Lilian, 30 years old:

After giving birth, I reminded myself of a formless creature. Gillian made me human again. She has a military style, but she helps you not give up and not give up training.

Victoria, 35 years old:

I was looking for a program that was a combination of strength and cardio exercises, and I found it. Gillian came up with a unique 3-2-1 scheme that helps to train the body comprehensively.

Marie, 40 years old:

At first I studied using the simplified version, but after a while I switched to the more complicated version. This brought results. My figure is close to ideal. I feel vitality and strength, and this is thanks to the high-intensity interval training Gillian.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

Slender, fit figure is the cherished dream of every girl. According to reviews, losing weight with Jillian Michaels in 30 days helps to achieve impressive results, subject to strict adherence to the basic requirements of the program: proper balanced nutrition and special regime training. Find out how by going through 3 levels of this universal methodology, you can get it in just a month perfect body.

Who is Jillian Michaels

This amazing woman is successful fitness trainer. The experience of Jillian Michaels is valuable because she personally went through all the stages of losing weight and developed her own weight loss system. Her youthful passion for fitness eventually turned into a job. The coach is constantly improving and bringing something new to the program. 30 Days of Weight Loss with Jillian Michaels is guaranteed to help you shed those extra pounds. At the same time, with the help of training recordings you can save time and money, which is also important.

Jillian Michaels programs

The trainer claims that almost anyone can get an ideal body in 30 days. The only thing you need to determine is which Jillian Michaels program meets all your individual characteristics. Among the video courses for weight loss of this trainer you can find classes dedicated to yoga, Pilates, aerobics, gymnastics and other sports, which only confirms the high professional level Gillian.

It is important to note that on this moment Michaels has developed several comprehensive programs weight loss programs designed for 30, 60 and 90 days, as well as many special courses aimed at correcting individual problem areas of the body - hips, abdomen, buttocks. The following video courses for weight loss are the most popular among supporters of Gillian's approach:

Slim figure in 30 days

Jill has a keen understanding of how the body functions, which is why she strongly encourages her followers to work hard. Getting a slim figure in 30 days is difficult, but everything is possible provided that the person is sufficiently motivated to lose weight. Having gone all the way from start to finish, Gillian, like no one else, is able to convey the importance of a balanced diet and exercise. The trainer's practice shows that proper motivation largely determines the success of a weight loss program.

Lose Weight in 30 Days with Jillian Michaels

This course includes a very successful combination of strength and cardio training. At the same time, losing weight with Jillian Michaels in 30 days is based on the use of fitness as the main tool for weight loss. The coach advises beginning athletes to prepare the body for future loads long before the main stage of the program. Jillian Michaels believes that losing weight in 30 days should occur in 3 stages lasting 10 days each.

Level 1

Followers of Jillian Michaels claim that the initial phase of the program is the most difficult. The first stage assumes that the body will prepare for subsequent physical activity and losing weight. According to the terms of the Jillian Michaels program, level 1 includes daily classes for half an hour a day, and it does not matter what time of day or night they are performed. The workout consists of three approaches of 8 minutes, which involve performing a complex consisting of the following exercises:

• weighted lunges;
• push-ups;
• squats;
• jumping;
• abdominal exercises

Level 2

Each subsequent stage of the weight loss program differs from the previous one only in the intensity of the training. According to Jillian Michaels, level 2 is designed to destroy excess fat in the body and prepare it for muscle gain. It is worth saying that at the second stage, pain increases after exercise. However, by the end of this phase, the discomfort goes away, and the muscles begin to require more serious loads. At the second stage, the previously mentioned complex is supplemented with the “plank” exercise.

Level 3

The last phase of the program requires maximum endurance. According to Jillian Michaels, level 3 helps you completely get rid of your “old body” and lifestyle. At the last stage of losing weight, it becomes easier to exercise, which is explained by the approaching end of the program. At the same time, the training is so exhausting that some even give up, despairing of completing the course. The third level complex includes the following exercises:

Menu by day of the Jillian Michaels diet

When creating a complete diet, it is important to consider your metabolic rate. For people with a slow metabolism, Gillian recommends for weight loss complex carbohydrates. Persons with rapid metabolic reactions should focus on protein foods. It should be taken into account that the need for calories and the speed of metabolic processes change during the course. For this reason, it makes no sense to create a menu for the entire period of losing weight. The author of the technique advises coming up with meal options for 3-5 days. Meanwhile, the abbreviated menu by day of the Jillian Michaels diet is reflected in the table below:

Reading time: 8 minutes

About Jillian Michaels' workout “Slim figure in 30 days (30 Day Shred)”

“Slim Figure in 30 Days” is a special course created by Gillian for beginners in fitness and sports. The workout lasts only 25 minutes, and this is enough to tone your body in a month and help you lose weight. The lesson traditionally begins with a short warm-up and ends with a cool-down. It is not recommended to skip them, because your body must prepare for the load.

The main part lasts 20 minutes and follows the 3-2-1 principle. What it is? This is a super effective fitness technique from Gillian: 3 minutes you study strength exercises, 2 minutes - cardio and 1 minute - abdominal exercises. As a result, you strengthen your muscles and lose weight. excess weight.

The “30 Day Shred” program consists of three levels, each of which you study for 10 days:

1. First level quite tolerable in complexity, and in comparison with the second and third, one might even say, simple. Don't expect an easy walk, of course, but the load is quite accessible. You study it for 10 days, preferably seven days a week, and move on to level 2.
2. Second level – the least favorite and most difficult for most practitioners. After the first walking level, the second level is much more serious in terms of load. It is from the second level that you will notice qualitative changes in your body. Don't quit training, even if the second level seems overwhelming to you.
3. Third level more affordable than the second one. And your body has already become resilient, you are no longer afraid of stress, and the reflection in the mirror is already pleasing. 10 days of the third level, and now you can think about what to do after the Shreds course.

So, the 30 Day Shred class schedule is:

• From 1st to 10th day: first level
• From the 11th to the 20th day: second level
• From day 21 to day 30: third level

That is, every day you study one video for 20-25 minutes. If you yourself want to increase the load to achieve more quick results, then you can add other Jillian Michaels workouts or workouts from other trainers. But if you're just starting out, we recommend training only with the 30 Day Shred program for the first month.

Pros of the “30 Day Shred” workout:

• its duration is only 25 minutes;
• suitable even for the most beginners in the sport;
• a complex of strength, aerobic and abdominal exercises will help you burn extra calories as quickly as possible and strengthen your muscles;
• With this workout you will fall in love with fitness, because it will become so accessible, understandable and effective for you.

Questions and answers about the workout “Slim figure in 30 days (30 Day Shred)”

1. I've been doing the first level of Shreds for 10 days now. It has become easier to carry out the program than the first days, but it is still quite difficult. Is it worth starting the second level?

Definitely worth it. The second level, by the way, will be much more difficult, but there is no need to delay it. Firstly, the more your body gets used to the current load, the less efficiency it receives from the workout. Secondly, there is no point in exercising “in your comfort zone,” as you won’t lose weight.

2. I work out with Gillian for 30 minutes each week.Day Shred. Today I weighed myself and it turned out that I have gained 1 kg! So, am I getting fat?

3. Do you need to do the program for 30 days in a row, without days off? It's real?

In fact, this is very possible, especially since the training is quite short. Gillian herself advises working out all 30 days without days off, but if you are afraid that you won’t be able to cope, 1 day off per week will not be critical.

4. Which dumbbells are best to train with?

For those who have an entry level physical training, you can use dumbbells 0.5-1.5 kg. For the average level - 2 or 3 kg. The exercises involve the muscles of the arms and the shoulder body, so these weights will be optimal.

If you want to lose weight and regain your self-confidence, Jillian Michaels' weight loss workout "Slim Figure in 30 Days" will help you.

Jillian Michaels: how sports can change lives?

If the awkward teenager Jillian Michaels, who was less than 160 cm tall and weighed about 80 kg, was told that one day she would become the most famous fitness trainer in California, and perhaps in the entire United States, she would probably take this statement as a joke. As a child and teenager, Gillian never dreamed of such popularity. Probably her only dream was to get rid of the burden of problems that caused self-doubt and the rapid accumulation of extra pounds...

Things began to change when Gillian was enrolled in martial arts classes. There, in a mental struggle with herself, and perhaps with the whole world, she learned what the coach said: “Others respect only those who respect themselves.”

Jillian Michaels is the most famous fitness trainer in California

“Others respect only those who respect themselves” - it was this realization that led Gillian to the idea that with insecurities, fears and overweight we have to fight. Fight and win!

A change in thinking and playing sports brought her to a new direction in life. And on this line, having coped with her difficulties, she began to actively help people who found themselves in the same difficult situation. Participation in the reality shows “The Biggest Loser” and “Drop It With Gillian,” as well as numerous programs recorded on DVD, brought her real fame.

Watch an interview with Jillian Michaels where she talks about how she learned to feel confident and strong and began to develop as a fitness instructor, despite all the obstacles in life. You can learn a little more about who Jillian Michaels is and get a boost of inspiration for further training.

Slim figure in 30 days - how to lose excess weight at home

If you exercise regularly and watch your diet, you will definitely be able to lose excess weight and gain weight. beautiful shape.

Most The best way Make sure of this - start training!

If you exercise regularly and watch your diet, you will definitely be able to lose excess weight and get in great shape!

Jillian Michaels "How to Lose Weight for Life" (video)

For those who have been trying to lose weight for a long time, but the results are not yet satisfactory, we advise you to start training by watching this video. Jillian Michaels answers many questions about working out and losing weight.

How to properly follow the “Slim Figure in 30 Days” program:

Many workouts aimed at losing weight formed the basis of Jillian Michaels' famous "Slim Fit in 30 Days" program.

How to properly follow the “Slim Figure in 30 Days” program:

Classes in this program are conducted according to the “3-2-1” system:

• Strength exercises performed for 3 minutes
• 2 minutes – cardio
• Abdominal muscles are worked for 1 minute

In addition, the program is divided into 3 stages, each of which must be completed in one and a half weeks.

Below you can see short video presentation for the program “Slim figure in 30 days”:

Jillian Michaels Level 1 30 DAY SHRED Workout:

When you master level 1 of training with Jillian Michaels, many exercises may seem too difficult and impossible, even if you repeat them after a girl who demonstrates an easier version of the workout.

In this case, the main thing is not to interrupt classes and not lose momentum. You can replace this exercise with something else, at least intense marching. If the complex does not seem complicated enough to you, you can repeat the exercises after a girl who demonstrates more difficult exercises. Thus, Gillian provided different levels of load even within the same training level.