Jillian Michaels' Intense Workout: Lose Weight, Boost Your Metabolism

Burn Fat, Boost Metabolism Program

Jillian Michaels designed this program to really accelerate the burning of calories in the body, and the burning effect continues for several hours after the end of the training. In a body where the metabolism works at full capacity, fat simply does not have time to linger.

The Jillian Michaels complex is an intense cardio workout at a fairly fast pace, so it is not recommended for beginners. The training lasts about 50 minutes, during which time you will perform 6 different complexes, each exercise from the complex must be repeated 2 times. The “Michaelsty” workout contains elements from aerobics and kickboxing, due to which the heart rate accelerates, and the workouts do not get boring.

If you decide to try this training, you will definitely be satisfied, Gillian will squeeze all the juice out of you. After such intense training, the result will come very quickly, acceleration works in your favor.

For training you will not need additional equipment; all exercises are performed only with your own weight, which makes its implementation very effective even at home.

What is metabolism

Metabolism

Metabolism is the collection of many chemical processes that occur inside the human body. The number of calories needed depends on the speed of metabolism: the faster it works, the more calories are needed for the body to function properly.

Thus, metabolism converts consumed food into energy. The body is able to digest and transform proteins, minerals, carbohydrates, vitamins, fats and many other useful components. Thanks to this, many processes occur, such as the creation of new cells.

Metabolic rate is influenced by many criteria:

• Lifestyle;
• heredity;
• diet;
• general health;
• presence/absence of bad habits;
• other.

Thus, if a person leads an active lifestyle and eats a healthy diet, but is still overweight, it means that his metabolism is working slower than necessary. Also, people who have reached old age have a slower metabolism and more accumulated fat in the body.

In order to speed up metabolism, nutritionists recommend eating five to six times a day, but in small portions. It is also necessary to exercise, drink at least two liters of water a day, and eat healthy foods.

To speed up your metabolism, you should include in your diet:

• green tea increases the metabolic rate, cleanses the body of toxins, toxins, and other harmful components, and has a diuretic effect;
• broccoli saturates the body faster, which is especially useful when fighting excess weight;
• Avocado contains many fats that are beneficial for the body, and a large amount of water, it improves the working processes of blood vessels and the heart;
• walnuts improve metabolism and promote accelerated absorption of foods;
• ginger increases the metabolic rate, saturates the body faster;
• oatmeal regulates blood sugar levels;
• lemon speeds up metabolism and strengthens the immune system;
• celery prevents overeating, improves metabolism, breaks down lipid cells;
• dark chocolate (it must contain at least seventy percent cocoa and consumed in small quantities) normalizes carbohydrate metabolism and stimulates the burning of fat deposits;
• cinnamon saturates the body faster, reduces the risk of overeating, reduces the concentration of sugar in the blood, and eliminates cravings for sweets;
• coconut oil improves metabolism, stabilizes the working processes of the thyroid gland;
• grapefruit destroys fat deposits, boosts the immune system, improves metabolism;
• fish normalizes the amount of glucose in the blood, calms the nervous system, and speeds up metabolism.

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Calculation of the basic metabolic index

You can also add bran bread, spinach, brown rice, hot peppers, citrus fruits, and low-fat dairy products to your diet.

Grapefruit

However, in order to burn fat and speed up impaired metabolism, proper nutrition alone is not enough. For this you also need to play sports.

Features of the Michaels workout

Jillian Michaels' workout program suggests that each session lasts about an hour. It is divided into three stages:

1. Warm up . It lasts only 5 minutes, during which time you will warm up your body and prepare it for intense cardio exercise.
2. The main part of the training lasts 45 minutes . The entire training is divided into 7 parts, each of which lasts 6 minutes. The training is carried out at a high pace, non-stop, you practically do not rest. The program is interval, the pace either speeds up or slows down, due to this you have the opportunity to restore your breathing and endure the entire workout to the end.
3. Cool down . You slow down, restore your breathing, and stretch all your muscles.

The six-minute sections in the main part go in the following sequence:

• kickboxing;
• plyometrics;
• aerobics;
• exercises on the floor;
• kickboxing again;
• plyometrics;
• aerobics.

Program from Jillian Michaels

Jillian Michaels, an American fitness trainer and nutritionist who has written many books about a beautiful and toned figure, invites women to take her advice. A book called Burn the Fat. Speed ​​up your metabolism" includes a complex of anaerobic exercises and cardio. The duration of one workout is approximately forty to fifty minutes. Therefore, for women who are not accustomed to physical activity, it may be difficult to perform some exercises or withstand the entire training session the first time. In order to burn fat and speed up your metabolism with the Jillian Michaels program, you must have a certain physical fitness.

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About teas for cleansing the body

Thanks to a set of exercises from a fitness trainer, girls can avoid torturing themselves with strict, exhausting diets. It will be enough just to adhere to proper nutrition. Before you start exercising, Michaels recommends consulting with a leading doctor to avoid the possibility of having a medical condition that prohibits increased physical activity.

Jillian Michaels

Burning fat, accelerating metabolism with Jillian Michaels consists of several stages:

1. Warm-up, which should warm up and prepare the body. It lasts five minutes.
2. The workout consists of seven sports, each lasting six minutes. The total duration of the complex is forty-two minutes.
3. A cool-down normalizes breathing and heartbeat. Lasts no more than five minutes.

Following the book, it is most effective to practice six days a week. However, if a girl is new to sports, then it is not recommended to perform all the exercises at once. A body that is unprepared and unaccustomed to intense training can suffer. By sharply increasing the load on the body, you can damage it: pull muscles, cause irreparable harm to your health. If a person suffers from a disease in which high physical activity is prohibited, it is better to abandon the complex. However, if the disease allows a small level of stress, then before starting classes you should consult a doctor. In this case, some exercises will have to be excluded. The nutritionist also advises eating foods that speed up metabolism and drinking plenty of water. Those who want to lose weight and improve their metabolism should spend more time sleeping and walking in the fresh air.

It is worth knowing that all physical exercises burn fat. If a person consumes a sufficient amount of calories and does not eat up stress and fatigue from difficult workouts, then any complex will help in the fight against extra pounds.

Additional tips on the complex

When performing a set of exercises, beginners may experience certain difficulties. These tips will help you get the desired result:

1. Always focus only on how you feel; exercise should be enjoyable and give you energy after training. If you feel that the set pace is too high, slow down. With each subsequent workout, your endurance will increase and your lungs will become stronger.
2. There are a lot of jumps in this complex, so the lesson should be done only in sneakers; do not neglect this rule, otherwise you will have problems with your knees.
3. If the workout is very difficult, move the floor exercises to the end of the complex and complete the entire workout.
4. Don’t demand the impossible from yourself; it’s better to slow down than to lose consciousness later. Cardio training puts a lot of stress on the heart muscle, so you shouldn’t exercise until dark circles appear before your eyes.
5. Drink water! Place a bottle of water near you and drink it regularly in small sips.
6. Buy a heart rate monitor so you can keep your heart rate under control.
7. If you can’t complete the whole complex, do as much as you can; next time your endurance will allow you to do much more.
8. Take measurements, after such intense training, the body may be in shock and the weight will stop, but measurements never lie. Take measurements at the very beginning of your journey and then take them every week. By keeping your positive results under control, you will have additional motivation not to quit exercising.

How to eat while losing weight

It would be wrong to talk about losing weight without addressing nutrition issues. Metabolism can be accelerated not only through training, but also by regularly eating the right foods that will help burn fat. These recommendations will be useful to anyone losing weight:

• The most important thing is water! We have already written about drinking regime during training, but during the day be sure to drink water, at least one and a half liters. Start your morning with 2 glasses of warm water. If you add a few drops of lemon juice and a sprig of mint to water, you will significantly speed up your metabolism and prevent bloating.
• Frequent meals . This sounds strange, but in order for the body to lose weight, it needs to eat. The stomach cannot be empty, it constantly needs to digest food, so meals should be frequent, but choose small portions.
• Breakfast is the most important part of the day . For breakfast, choose slow carbohydrates. Avoid sandwiches and give preference to cereals, pasta, and fruits. Cottage cheese, an omelet or an oatmeal pancake made from oatmeal and eggs are great for tomorrow.
• For lunch you can eat soups, cereals, boiled meat, fish, vegetable salads, stewed vegetables.
• For dinner, choose protein foods, it could be: meat, fish, eggs, cottage cheese, some vegetables.
• For snacks, choose kefir, fermented baked milk, homemade yoghurts, and nuts. Fruits are suitable for snacking only in the first half of the day; if you eat fruits after lunch, they cause fermentation in the intestines and an unpleasant feeling of bloating.

General recommendations

In order for your metabolism to work fully, you must adhere to certain recommendations.

Recovery

Seeing a doctor

First of all, a person needs to seek medical help and undergo an examination. Once the diagnosis is made, the doctor prescribes a course of treatment that must be followed.

You also need to give up unhealthy, fatty foods and switch to healthy ones. You need to drink more liquids: fresh juices, water, green teas. The immune system needs to be strengthened. Vitamin supplements and regular walks in the fresh air are suitable for this. Try to avoid nervous exhaustion, breakdowns and devote more time to rest and sleep. It is advisable to perform physical exercises, but without excessive force on the body.

It is important to monitor your weight. Losing weight or gaining weight suddenly is not advisable. While the patient restores metabolism, it is recommended to completely abandon activities that could lead to changes in weight.

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About cleansing the body before losing weight

You can use herbal decoctions and infusions. However, before using them, it is advisable to consult with your doctor.

Slowdown

A faster metabolism is not a bad thing, but if it works too fast, it can develop some diseases.

It can also lead to disruptions in the work processes of the cardiovascular and nervous systems. An accelerated metabolism will need to burn much more calories than a person consumes. However, there are several ways to slow it down:

• eat three times a day;
• sleep no more than six to seven hours a day;
• add sweets, chocolate, dairy products, baked goods, meat, bread, fish to your diet;
• Stop doing cardio training and replace it with strength training.