Jillian Michaels is a well-known fitness trainer and the host of two popular television shows in the United States. Many people remember it for its rather tough manner of motivating people to perform feats in the fight against excess weight. Thanks to her training programs, thousands of people have been able to lose weight. The most popular of them is “ Slim figure in 30 days.”
Until the age of 17, Gillian herself had serious problems associated with excess weight. Realizing that this could not continue, Michaels left her parents' home and began to work hard on herself. Then the girl opened a gym and was invited to host a show on TV. Those interested were offered: “With Jillian Michaels, lose weight in 30 days.” Her training program is represented by a set of exercises that must be done with full dedication. You can, of course, lose weight in a week with Jillian Michaels. But the result will be minimal. Therefore, let's look at the 30-day program.
Reasons for popularity
Jillian Michaels firmly believes that you can achieve a body that is close to ideal:
- easy (every day you need to spend only half an hour on exercises);
- quickly (30 days is enough);
- cheap (no need to pay for a gym or fitness club subscription).
Fitness at home is a great opportunity to work out your body in a comfortable environment, without prying eyes. In addition, you can save the time it would take to get to the hall. You just need to set aside just 30 minutes for an intense workout under the video guidance of an experienced trainer.
Millions of women follow the “Slim Figure in 30 Days” program at home and notice the first results after the first 4-5 days. Just tell yourself: “With Jillian Michaels, lose weight and get the perfect figure.”
And finally
The “Slim Figure in 30 Days” program by Jillian Michaels has not been translated into Russian. Therefore, you will have to use original videos. However, this has its own advantage - you can replenish your knowledge of English. Or get an incentive to finally learn the language - for those who don’t know it at all.
Gillian's course is based on interval training. This method of fighting extra pounds is recognized as the most effective. In addition, it is very convenient that the fitness trainer demonstrates entire sets of exercises.
You will not need to independently select them separately and combine them in such a way as to achieve maximum training results. All that remains is to clearly and correctly follow all the recommendations.
As we already mentioned, Gillian gained fame for her strong motivation for training. How do you like the phrase “I want to see steam coming out of your ears!”? It sounds encouraging and encourages you to work on yourself as intensely as possible. Turn on the video, gather all your willpower and get ready to win!
“Slim figure in 30 days”
Lose weight in 30 days with Jillian Michaels' program. It’s easy to say, but in order to get the expected result, you will need to try. The classes are based on an easy-to-remember interval pattern. Therefore, practicing them is not at all difficult.
You should train 6 times a week. The program for beginners provides 3 levels of difficulty lasting 10 days. The classes are clearly structured - each of them consists of 3 segments of 5 exercises. They must be done in a circle, maintaining a high pace.
Workout always begins with a short warm-up (literally a couple of minutes). This is an important component. It cannot be neglected. Then comes the main 18-minute training block according to the system developed by Gillian: 3-2-1. During one lesson you need to complete:
- strength exercises (3 minutes);
- cardio (2 minutes);
- abdominal exercises (1 minute)
Each workout ends with a mandatory cool-down and stretching of joints and muscles.
Gillian has 2 girls helping her to show people with different levels of physical fitness how to perform the exercises correctly. One demonstrates a simple version, and the other a more complex one, for those advanced in fitness. If you have never trained before, it is recommended to stick with the simple option. Do you think your preparation is worthy? Then proceed to exercises of increased complexity.
How do you know if the training was effective? You must be very tired and thoroughly sweaty.
Be consistent
Hitting the gym only a couple of times a month, when the mood strikes you, is not a very reliable way to achieve a flat stomach and chiseled shoulders. To fully work on creating the body of your dreams, the body needs regular exercise.
“Try to go to the gym at least four times a week and spend at least half an hour exercising,” says Gillian. – Regularity is very important.
If a half-hour workout exhausts you, try breaking it up into two 15-minute sets and taking a break in between. Gradually reduce rest time and increase the load.”
Three program levels
Lose weight in 30 days with Jillian Michaels. This is precisely the period for which her program is designed. It is best to exercise before meals or, if you suddenly forgot, an hour after meals. The ideal time is in the morning, before breakfast. At this time, the metabolism accelerates and the fat burning process, accordingly, proceeds faster.
The 30-day course of classes is designed so as not to take up a lot of a person’s time. The author of the method gives a clear structure of the exercises, describes in detail the steps and intervals. All organizational aspects are calculated down to the smallest detail. You only need to strictly follow the instructions. If you do everything right, a slim figure will move from the category of unattainable dreams to reality.
Does someone tell you, “Lose weight in a week with Jillian Michaels”? Don't believe it. This period is not enough to get a good result. Therefore, focus on a month of hard work.
First
At the first level, you will have the opportunity to get to know almost all modern areas of fitness as closely as possible. You will lose excess weight with the help of cardio exercises, strength training and unique methods of influencing the abdominal muscles. The latter will allow you to achieve an attractive belly - a source of pride after completing the program.
So you will have to:
- jump rope;
- squat with bench press;
- do push-ups;
- jump on the spot;
- curl up;
- do lunges with a press.
This set of exercises is considered introductory. Therefore, there should not be severe fatigue. After completing the first level, you need to set aside 1 day for rest.
Second
The beginning of the second level is no different from the first – it’s a warm-up. Then you need to move on to several cycles of exercises for different muscle groups. The main feature of this level of training with Jillian Michaels is the addition of the already familiar cardio cycles from the previous level with high-intensity aerobics:
- burpees;
- deep lunges;
- jumping in place from a position “on all fours”;
- push-ups.
This technique develops endurance, activates important processes in the body for weight loss and prepares you for the transition to the final, third level.
During the second 10-day period, the intensity of training is increased in periods. This makes it possible to start fat burning and accelerate metabolism. The main goal of this stage with Jillian Michaels is to lose excess weight and speed up your metabolism.
This level is more intense than the previous one. Therefore, after a half-hour lesson, you may be very tired. When the cycle of classes comes to an end, you need to give yourself a day to rest.
Third
If you have completed (or suffered through) two levels in a row with honor and dignity, there is nowhere to retreat. Feel free to proceed to the third - and you will certainly be rewarded with a slim figure in 30 days with Jillian Michaels.
Most likely, you have already felt the full effect of the classes. The body has already become accustomed to half-hour regular exercise, the muscles have become stronger and more resilient. The central nervous system has successfully adapted to intense aerobic work.
The loads at the last level increase already from the warm-up. Its intensity increases. It is also complemented by simple power elements. Then, according to the standard scheme, there are cycles of strength exercises and cardio. You will need:
- do a plank;
- perform a side plank;
- imitate running in a plank
- plank push-ups;
- jump with dumbbells.
In the third stage, Gillian devotes special attention to intense cardio exercises. After all, they are the ones that have the most effective effect on the processes of burning excess fat. Of course, it will be difficult. But being slim is worth fighting for.
Work at your pace
Gillian understands very well how the human body functions, so she does not promise a miracle diet. To get the body of your dreams, she recommends working out and eating a healthy, balanced diet.
Fitness
In her exercise routines, Gillian does not limit herself to one type of training. She recommends combining cardio with strength training, as well as incorporating aerobics, yoga, Pilates and plyometric exercises.
For beginners, Michaels advises preparing your body for the load within 10 days. To do this, she recommends arming yourself with dumbbells and exercising every day for half an hour.
During this period, you will already begin to notice changes in your body. The volumes will gradually decrease, and with them the weight.
After 10 days, your preparation will already allow you to take on something more serious. Here you need to add exercises from the above types of fitness to the strength complex.
To ensure that your workouts are enjoyable, and you don't want to end them quickly, Gillian advises paying more attention to sportswear and equipment. A good form will not restrict movement and will add motivation - because you will like yourself in it.
And high-quality equipment will make training more effective. It is more convenient to do push-ups with gloves, and several pairs of dumbbells will allow you to perform more exercises and progress better.
For those who want quick results, Jill also has a recipe. Use circuit training, which alternates strength exercises with cardio, and perform sets without breaks.
Combined exercises are also effective in this regard - for example, push-ups alternating with jumping. And one more secret from the master: when working out on a treadmill, do not hold on to the handrails.
This will increase the effectiveness of the lesson by 24%.
Nutrition
The main mistake many people make in the gym is not working out with full dedication. “I often see ladies leafing through magazines while working out on the elliptical machine.
Or guys take 10-15 minute breaks between sets, wandering aimlessly around the gym and playing racing games on their smartphones. It's ineffective and pointless.
If you exercise at full strength, calories are burned not only during the workout itself, but also for a long time after it,” explains Gillian in an interview with USA Today magazine. Are you lacking motivation? Try loading your favorite upbeat music into your player that makes you want to dance.
It will make you move faster and help you not slow down, which will have a positive effect on your work results. .
Equipment for classes
The training program is intended mainly for home use. It includes exercises that require you to lie down or sit. Therefore, for practicing, it is advisable to acquire a tourist mat or a special yoga mat.
You should definitely buy (or ask one of your friends) a set of dumbbells. Most strength training routines involve significant stress on specific muscles. The weight of dumbbells can be selected at your discretion. It is recommended to start with half a kilogram and gradually increase the weight during training.
Important note: you should train exclusively in sports shoes. The ideal option is athletic sneakers. The program is full of cardio exercises. If you perform them without appropriate shoes, you can harm your health - stretch or even tear ligaments.
results
Gillian recommends not using the scale for the entire 30-day period. During training, body weight fluctuations can be significant. Moreover, the weight may even increase. Why does this happen? After all, the program promises weight loss, and not the other way around. The main reasons for the gain are muscle growth (they weigh more than fat deposits) and swelling of weak muscles due to water retention.
So that the numbers on the scales do not frighten you or mislead you, it is best to measure dynamics using a centimeter tape. It is very good to compare measurements taken before starting training and after completing each of the 3 levels. How we lose weight with Jillian Michaels will be seen not on the scales, but in centimeters.
Don't give up
Everyone has breakdowns from time to time, but this does not mean that you can now with a clear conscience forget about the gym and sit in front of the TV, eating away your grief with a bucket of ice cream. Breakdowns are the norm.
The main thing is not to give up what you started because of one episode. “If you get a flat tire on the road, you don’t throw your car in the middle of the highway in anger and don’t sit on the side of the road sad and read a book, expecting the tire to magically fix itself,” says Gillian.
- Well, you missed one training session, so what? Watch your diet and schedule classes for tomorrow. Everything is very simple".
Meal plan
The full weight loss course, as you already know, is designed for thirty days. But exercises alone, even for different muscle groups, will not be enough. Even with 5-6 intensive classes per week. If your diet remains the same, you won't be very impressed with the results. Therefore, Gillian supplemented her program with a diet, which is also scheduled for a month. It is very easy to follow, and preparing dishes is not at all difficult.
It is not necessary to strictly follow the plan. The menu can be changed for different days. For example, transfer the entire Monday diet to Wednesday and vice versa, or swap only breakfasts.
Do as you please. The main thing is to maintain overall caloric intake. Each breakfast, lunch and dinner should equal approximately 400 calories. The calorie content of the snack is no more than 200.
Monday Wednesday
| Mon. | Having breakfast | Eggs with toast. |
| Let's have lunch | Green leaf salad with pieces of grilled chicken, slices of avocado and mango, dressed with fresh lemon juice and a spoon of olive oil. | |
| Having a snack | Orange with almonds (for a small citrus - a quarter cup of nuts lightly dried in a frying pan). | |
| Let's have dinner | Grilled chicken or chicken kebab with sauce (garlic, ginger, honey, vinegar). | |
| Tue | Having breakfast | Baked sweet potato and sausage. |
| Let's have lunch | Grilled steak with green lettuce, half a bell pepper, canned corn and chopped parsley. Season the salad with juice squeezed from fresh lemon, a spoonful of olive oil and sprinkle with red wine vinegar. | |
| Having a snack | Banana and apple smoothie (you need to take 56 g each of apple juice and coconut milk, half a ripe banana, a teaspoon of protein powder and a cup of ice). | |
| Let's have dinner | Chicken breast stewed in a marinade made from natural honey and fresh lemon juice. | |
| Wed. | Having breakfast | Cereals with berries (optional – banana). |
| Let's have lunch | Salad of vegetables (tomato, bell pepper, pumpkin, canned corn, zucchini), cooked on the grill, with sauce (garlic, ground black pepper, sweet vinegar and a little olive oil). | |
| Having a snack | One hard-boiled egg and an apple. | |
| Let's have dinner | Corn tortilla with fresh vegetables (optional) and slices of lean fish. |
Thursday Friday
| Thurs. | Having breakfast | Cottage cheese with pineapple pieces. |
| Let's have lunch | Mexican pizza (on whole grain flatbread - red bell pepper, spinach, chili pepper, mozzarella and salsa sauce). | |
| Having a snack | Vegetables (carrots and celery) with hummus. | |
| Let's have dinner | Oven-baked chicken breast with a nut crust (rosemary, garlic, crushed almonds, squeezed lemon juice, olive oil). | |
| Fri. | Having breakfast | Flatbread with egg whites. |
| Let's have lunch | Green salad (optionally, Chinese cabbage leaves) with slices of lightly fried red fish (your choice), tomatoes, onions (in the form of rings), blueberries, feta and crushed walnuts, dressed with sweet vinegar. | |
| Having a snack | A piece of low-fat mozzarella and a pear. | |
| Let's have dinner | Baked salmon (possibly salmon) with sauce (yogurt, pumpkin seeds, cardamom and cumin seeds). |
Saturday Sunday
| Sat. | Having breakfast | Oatmeal with apple and pecans. |
| Let's have lunch | Green leaf salad with fennel (peppered and dressed with olive oil and fresh lemon juice), tuna steak. | |
| Having a snack | A protein bar (in Russia they are presented in a wide range). | |
| Let's have dinner | Turkey kebab. | |
| Sun. | Having breakfast | Yogurt with the addition of almonds and various berries. |
| Let's have lunch | Whole wheat tortilla with slices of oven-roasted turkey, fresh tomatoes, avocado and half a cup of spinach leaves. | |
| Having a snack | A couple of melon wedges and a quarter cup of sunflower seeds. | |
| Let's have dinner | Peeled and fried shrimp (about 150 g) with sauce (you can make any light one). |
Recipes
- Chicken salad (4 servings, 185 kcal).
What do you need:
- olive oil – 2 tbsp. spoons;
- lemon juice (fresh) – 2 tbsp. spoons;
- mango sauce (chutney) – 2 tbsp. spoons;
- soy sauce – 1 tbsp. spoon;
- ginger root (pre-peeled and grated) - three quarters of a teaspoon;
- chicken breast (clean meat) – 4 pieces of 115 g each;
- green leaf salad - 8 cups;
- mango (cut into cubes) – 1 cup;
- avocado (cut into cubes) – three-quarters cup.
How to cook:
Heat the oven to 180-200°C. If you don't have an oven, you can use a special grill pan. In a shallow bowl, prepare the sauce with oil, fresh lemon juice, mango chutney, ginger and soy sauce (mix all ingredients together). Place the chicken breasts on a large plate and pour a couple of tablespoons of the prepared sauce on them (the rest is for basting the finished dish). Then cover them with cling film and leave for 7-8 minutes.
Place the chicken on a grill grate that has been sprayed with olive oil (you can brush it with a pastry brush). Each side should take 4 minutes (or until the meat is cooked). Turn the breasts over and brush them with any remaining mixture from the plate.
Cut the finished breasts into strips. Place lettuce leaves, avocado and mango slices on serving plates, and chicken strips on top. Top with remaining sauce.
- Salmon salad with feta and blueberries (1 serving 435 kcal).
What do you need:
- salmon fillet (preferably wild) – 85 g;
- Chinese cabbage (green salad mixture) – 2 cups;
- diced tomatoes - 1 cup;
- blueberries (fresh or previously defrosted) - a quarter cup;
- low-fat feta (crumbed) – 15 g;
- walnuts (crushed) – 1 tbsp. spoon;
- canned white beans (washed) – a quarter cup;
- red salad onion (finely chopped into rings) – an eighth of a cup;
- light raspberry vinegar - 1 tbsp. spoon.
How to cook:
Place the pan over medium heat. Wait for it to warm up a bit. Place salmon fillets skin side down. Fry for about 5-7 minutes (the fish should turn pink). Toss green lettuce, chopped tomatoes, beans, blueberries, feta crumbs, chopped nuts, and onion rings in a bowl. Add salmon slices. Sprinkle with a spoonful of raspberry vinegar before use.
Reviews
Most of those who follow the Jillian Michaels program note the high intensity of the load and its variety. Positive feedback was received, in particular, by the simultaneous work of several muscle groups within one exercise.
Many people really like that training requires minimal time investment and at the same time gives fairly good results. Motivating “kicks” in classes deserve special attention. The phrases “come on, don’t stop”, “there’s just a little time left - and an excellent result awaits you” really help to move on.
Those who have already completed the 30-day training program claim that the high results Gillian promised can only be achieved by following a diet. But even if you don’t change your diet, you can tighten your figure quite well.
