Jillian Michaels' programs, her diet and reviews of the course. Lose weight in a week with Jillian Michaels

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Jillian Michaels is a famous personal trainer in the fitness industry, the author of popular weight loss and workout techniques. At age 12, Jillian Michaels was overweight. With a height of 150 cm, the girl weighed as much as 79 kg. Jillian Michaels' mother decided to help her daughter and brought her to the sports section. A lot of time has passed since then and Jillian Michaels has noticeably transformed, losing excess weight and acquiring a slender, toned figure. Deciding to help others, Jillian Michaels developed her own diet and an effective training program, the essence of which she outlined in the publication “Lose Weight in 30 Days.”

The essence of the diet

The Jillian Michaels diet is based on the consumption of healthy foods that promote active fat burning during intense physical activity. When following a diet for weight loss, you must choose exclusively natural products, without chemical additives such as monosodium glutamate. Chemical additives enhance the taste of foods, which leads to an increase in appetite, therefore, a person eats a larger portion, which leads to excess weight gain.

Before starting a weight loss diet, Jillian Michaels recommends calculating your individual daily caloric intake.

Daily calorie intake = 655 + (weight in kg X 9.57) + (height in cm X 1.852) - (age in years X 4.7).

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A daily calorie intake that exceeds the norm will lead to excess weight gain, and a significant deficit will lead to a slowdown in metabolism. To safely lose weight on Gillian’s diet, it is necessary to subtract the permissible “energy reserve” of 400-600 Kcal from the individual daily caloric intake.

Basic rules of the Jillian Michaels diet:

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When creating a diet menu for weight loss, you need to focus on your own metabolism. With a slow metabolism, it is necessary that the basis of the diet be complex carbohydrates (vegetables, fruits, cereals), and with normal and accelerated metabolism, proteins (lean meat, fish, dairy products).
You should eat four times a day. There should be two main meals (breakfast and lunch), and two snacks in between. Dinner is completely excluded during the diet. Instead of dinner, have a hearty afternoon snack, for example, salad or legumes.
Every day you should drink at least 2 liters of still water during your diet, which will help speed up your metabolism and remove toxins and waste from the body.
Salt should be completely excluded from the diet when dieting, as it is the worst enemy of slimness, says Jillian Michaels.
The author of the diet recommends keeping a food diary, which can also be done electronically, which will allow you to control everything you eat during the day. Analyzing your eating habits will help you switch to proper nutrition and not fall off your diet.

A slim figure in 30 days is not possible without regular exercise. Jillian Michaels outlines the following training levels, each of which lasts 10 days:

The first level of the Jillian Michaels program - You should start doing exercises with dumbbells every day for 30 minutes for 10 days. Out of habit, you may feel muscle pain after training, but this is the first step on the path to the coveted slimness.
The second level of the Jillian Michaels program - Exercises with dumbbells become more intense, the main load falls on the chest and arms.
The third level of the Jillian Michaels program is consolidation of the result, most of the exercises are performed for stretching.

Permitted and prohibited products

Jillian Michaels Diet - Allowed Foods:

Lean meat (rabbit, veal, beef);
Lean poultry (turkey, chicken);
Fish and seafood;
Eggs;
Low-fat dairy and fermented milk products (kefir, cottage cheese, yogurt, fermented baked milk, cheese);
Bread made from wholemeal flour (whole grain, rye);
Vegetables (cabbage, broccoli, spinach, tomatoes, peppers, cucumbers, carrots, beets);
Legumes (beans, lentils, peas);
Fruits (apples, pears, peaches, plums, citrus fruits);
Berries (currants, raspberries, strawberries, blueberries);
Cereals and grains (oats, buckwheat, rice, millet);
Olive, vegetable oil;
Lemon juice;
Dried fruits;
Natural honey.

Drinks on the Jillian Michaels diet, in addition to water, are allowed: vegetable and fruit juices, tea (green, herbal), but without sugar, infusions of herbs and berries. As a sweetener, you can add a teaspoon of natural honey to drinks instead of sugar.

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Jillian Michaels diet - prohibited foods:

Fatty meat and poultry (pork, lamb, goose, duck);
Fatty dairy and fermented milk products;
Fresh baked goods, confectionery;
Bread and bakery products made from wheat flour;
Sweets and desserts;
Smoked meats, marinades, pickles;
Fatty sauces (mayonnaise, ketchup);
Semi-finished products;
Fast food;
Sugar;
Salt;
Spices and seasonings.

From drinks according to the Jillian Michaels diet, you should exclude soda and alcohol, and minimize the consumption of coffee.

Her new life

In 2012, Gillian's dream came true. She opened her own club, and then that same reality show happened in her life. And from a woman who was able to turn her life around, she turned into a coach who changes the lives of hundreds of thousands of people around the world. They believe her - because she knows well the value of every word of support, every movement and every lost gram.

Gillian has released a whole series of video training, and also wrote two books about healthy eating and metabolism. In addition, she is the author of a 30-day weight loss system, which includes training and a diet program - “Lose Weight in 30 Days.” This program is now one of the most popular weight loss systems in America.

Still from the program “Lose Weight in 30 Days”

Gillian's approach cannot be called a diet - it is, rather, a way of life, and Michaels immediately warns his wards: they should not count on returning to their previous regime. If you decide to lose weight, you must understand that the new regime is for life. Otherwise, along with old habits, kilograms, centimeters on the waist and all associated diseases will return.

The 30-day Michaels course is quite complex and will require endurance and effort. Gillian warns right away: you will have to work hard every day. But the result will be stunning, and the proof of this is Jill herself.

Day	Breakfast	Snack	Dinner	Afternoon snack
1	Steamed 2 egg omelette	Green apple	Boiled chicken fillet. Greek salad"	Cottage cheese seasoned with yogurt and herbs
2	Cottage cheese seasoned with natural yoghurt and dried fruits	Berry mousse	Steamed turkey fillet with broccoli and spinach	Salad "Brush"
3	Oatmeal with skim milk	Grapefruit	Fish baked in the oven with vegetables	The vinaigrette
4	2 hard-boiled eggs. Grated carrot salad	Fruit jelly	Roast rabbit meat with vegetables	Curd pudding
5	Cottage cheese casserole with raisins	Orange	Steamed beef cutlets. Spinach, broccoli	Caesar salad"
6	Buckwheat porridge with skim milk	2 kiwi	Bouillon. 2 slices whole grain bread. Steamed chicken breast.	Vegetables with seafood
7	Steamed omelette with tomato	Berry smoothie	Steamed veal meatballs. Arugula	Beetroot soup with crackers
8	Muesli with dried fruits	A glass of kefir	Celery puree soup. 2 slices whole grain bread. Grilled hake fillet	Shrimp in creamy sauce
9	Cheesecakes with raisins	Pear	Cream of mushroom soup with croutons. Fish soufflé	Baked apples stuffed with cottage cheese
10	Curd and carrot casserole	2 peaches	Fish soup with pieces of fish. 2 slices of rye bread	Vegetable stew
11	Millet porridge with skim milk	A glass of curdled milk	Boiled chicken breast. Vegetable mix	Seafood cocktail
12	Cottage cheese seasoned with yogurt and herbs	2 plums	Grilled trout. "Brush"	Stewed bell peppers
13	Rice pudding	2 apricots	Rabbit stewed in cream sauce. Bean puree	Cottage cheese seasoned with yogurt and dill
14	Pumpkin porridge	Tomato juice	Steamed turkey cutlets. Shopski salad	Zucchini pancakes
15	Cauliflower in an omelet	A glass of kefir	Broth with rye crackers. Beef medallions.	Arugula with shrimp
16	Lazy dumplings with low-fat sour cream	Pomegranate	Vegetable stew. Baked pollock.	Eggplant stuffed with vegetables
17	Oatmeal with kefir and dried fruits	Orange juice	Bouillon. Caesar with chicken.	The vinaigrette
18	2 poached eggs. Tomato	2 tangerines	Stuffed peppers with beef	Salad "Brush"
19	Carrot cutlets. Herb tea	Glass of fermented baked milk	Chicken rolls. Squash Cavier	Green beans stewed in creamy sauce
20	Buckwheat porridge with skim milk	Green apple	Green borscht. 2 slices of rye bread. Boiled chicken breast	Caesar salad"
21	Muesli with berries	Grapefruit	Steamed turkey fillet. The vinaigrette	Jellied fish
22	Cheese pancakes with natural yoghurt	Orange	Stuffed cabbage rolls with veal meat	Avocado and cucumber smoothie
23	2 hard-boiled eggs. Toast with cheese	Apple juice	Vegetable soup. Steamed veal medallions	Kefir with herbs
24	Oatmeal with milk	Berry juice	Bean puree. Baked chicken fillet. Cucumber and tomato salad	Caesar salad"
25	Curd pudding	Pomegranate	Rabbit stewed with vegetables	Stewed green beans
26	Zucchini pancakes. Green tea	A glass of kefir with herbs	Bouillon. 2 slices whole grain bread. Steamed fish cutlets	Lazy cabbage rolls
27	Milk rice porridge	2 peaches	Vegetable stew. Turkey beef stroganoff	Seafood with vegetables
28	Muesli with dried apricots	Glass of fermented baked milk	Mushroom puree soup with croutons. Grilled salmon steak	The vinaigrette
29	Nalistniki with cottage cheese. Herb tea	Kissel	Okroshka. Steamed beef meatballs	Carrot salad with sesame seeds
30	French omelette	2 kiwi	Grilled trout with vegetables	Salad "Brush"

Tips for losing weight

To control the result and not go off track, Gillian advises those losing weight three simple ways to keep themselves in good shape.

Keep a weight loss diary. Enter literally everything related to this process into it. Training plans, recipes for dishes that you cook and would like to cook, a list of what you ate during the day... This will help you fully immerse yourself in the process of losing weight and, of course, not overeat - it will be very easy to calculate the calorie content of your diet. Here you can note how much water you drank during the day. Usually, those who begin to lose weight find it difficult.
Take measurements regularly. Record your weight and measurements of your chest, waist, buttocks, hips and, if desired, even your arms. Take pictures in a swimsuit. All these records will help you observe changes in your figure over time. By the way, they can also be entered into your diary.
Tell us about your journey. Start a blog or diary online. The delight of your visitors will motivate you. In addition, it will be easier for you to keep yourself within the framework of the regime: you will also have to talk about each violation, so it is easier to stick to the chosen strategy.

The right way out

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Jillian Michaels' 30-day diet is based on the principles of a healthy lifestyle and proper nutrition, and therefore this weight loss technique is absolutely not harmful to health. Don't expect miracles or instant results from Jillian Michaels' diet. This method of losing weight is, first of all, designed to cleanse the body of accumulated harmful substances, accelerate metabolic processes, and switch to a healthy, balanced diet. It is this approach to nutrition, combined with regular physical activity, that, according to Gilliana Michaels, is the right path to a slim figure.

To maintain the achieved weight loss result, when leaving the Jillian Michaels diet, you must continue to follow all its basic tenets, namely: not have dinner, eat exclusively natural foods, drink at least 2 liters of still water daily. It is worth noting that when leaving the diet, it is not difficult to continue to follow all the basic rules of the Jillian Michaels method, since in 30 days the body has already managed to rebuild itself and adapt to the exclusion of eating in the evening and before bed.

When leaving the Jillian Michaels diet, you need to adjust your training program. The author of the method recommends switching to combined training, combining strength exercises with Pilates, aerobics, and yoga. To maintain your shape, you should train at least 4 times a week. Each intense workout should last at least 30 minutes.

Fat Jill

Her path to a slim figure was truly painful. At the age of five, Jill experienced a mental breakdown. Later it all ended, but the girl’s psyche remained vulnerable - therefore, when a few years later Gillian’s mom and dad decided to separate, the girl was terribly worried. Against this background, an inferiority complex developed, and it was a disaster. Already at the age of 12, Jill, with a height of 158 cm, weighed... 79 kg! Cruel peers, alas, do not forgive this.

Gillian has become a real outcast. She couldn’t dress beautifully, no one invited her to parties and friendly gatherings, everyone mocked and ridiculed her. The girl suffered, but she couldn’t help herself. Seeing how hard it was for her daughter, her mother was also worried. When the situation escalated, she decided to act. Jill went to study at another school. Mom also enrolled her in the karate section. By that time, the girl was 14 years old, and this period became a turning point for her.

Jillian Michaels before and after weight loss

The lifestyle began to change not only Gillian’s figure, but also her worldview. She realized that if you really want something and are willing to work for it, you can achieve a lot. For her, sport became such a “something.” She studied with pleasure and great dedication. She had to earn a living by other work - at the age of 17, Jill left her home, studied and worked part-time in a bar, but the girl did not give up training.

She had a dream - to open her own fitness club. By that time, she was already well versed in training, understood how to work properly to transform the body, and knew well how to help others become beautiful.

Lose Weight in 30 Days with Jillian Michaels