The weight loss program was developed by fitness trainer Jillian Michaels, who at one time also had problems with excess weight. Jillian Michaels' "Slim Figure in 30 Days" method is a workout designed for beginners. It involves 30-minute workouts for all muscle groups, which help to lose weight, tone muscles, and improve metabolic processes.
about the author
Jillian Michaels was born in 1974 in Los Angeles and still lives and works there. Her childhood was full of difficulties: a severe sleep disorder for which she was forced to undergo treatment; mental trauma caused by parental divorce; weight 80 kg with a height of 158 cm and, as a result, bullying from peers. She managed to overcome all this.
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She graduated from the university and even tried to work in her specialty, but Michaels did not like public service.
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Her path to sports began with a martial arts course. In a short time, she lost weight herself, then became a personal fitness trainer and helped others do the same. Already at the age of 28 she had her own gym. Real success came in 2005, when Jillian Michaels was invited to be a fitness instructor on the TV show “The Biggest Loser,” which gained viral popularity. Today, this show format is shown in 25 countries, but at that time it was the first sign.
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In 2008, Jillian Michaels’ fitness program “30 Day Shred” was released, which remains one of the most popular to this day. Since then, she has been releasing several similar master classes almost every year, each of which is aimed at solving specific problems: speed up metabolism (Banish Fat, Boost Metabolism), make your stomach flat (6 Week Six-Pack), lose weight in your back and arms ( Killer Arms & Back), reduce weight after childbirth (Hot Body, Healthy Mommy).
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All programs are sold on its official website. But there are her video tutorials on the Internet for almost every set of exercises, you can get by with them.
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Diet
Jillian Michaels' weight loss goal is to eliminate "anti-nutrients" (artificial fats, sugars and chemical additives) and eat only organic and natural foods.
Three stages of the diet
During the first stage, you will eliminate the following foods from your diet:
- hydrogenated fats;
- peeled grains;
- high fructose corn syrup;
- glutamates;
- artificial sweeteners;
- preservatives and dyes.
Jillian Michaels suggests cutting back on starchy vegetables such as potatoes, tropical dried and canned fruits, soy, alcohol, full-fat dairy, fatty meats, canned goods and caffeine at this stage.
In step two, you'll learn about Jillian Michaels' 10 Nutrients:
- legumes – peas and beans;
- allions such as onions and leeks;
- berries;
- meat and eggs;
- colored fruits and vegetables;
- cruciferous vegetables such as broccoli and cabbage;
- dark green leafy vegetables;
- nuts and seeds;
- organic low-fat dairy and whole grains.
The final phase improves the timing, amounts and combinations of foods to shift the metabolism to burn most fats. This balance includes eating every 4 hours, never skipping breakfast, eating your fill and not eating after 9pm. If you are used to eating ready-made or semi-finished products, then you need to give up your habits. The Jillian Michaels diet focuses on consuming only natural, unprocessed foods.
Jillian Michaels: Slim figure in 30 days - weight loss drugs on Zdravie4ever.ru
Training plan for the year
After the first acquaintance with training, the question arises: what to choose and where to start? Such a variety of programs takes many by surprise. However, the trainer herself not long ago offered her users an approximate plan for the year, broken down by month, which puts everything in order and directs them to specific video lessons.
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If you don’t have such long-term plans, but want to choose something shorter and with a specific goal, we break down all the programs into areas.
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Comprehensive programs for 1, 2 and 3 months:
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- Slim figure in 30 days;
- Body shret;
- Lose weight in 30 days;
- Body revolution.
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- Flat stomach in 6 weeks;
- Killer abs.
For legs and buttocks:
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- Killer of thighs and buttocks.
For arms and back:
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- Arm and back fat killer.
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- Lose weight;
- Speed up your metabolism;
- Kickboxing;
- Intense cardio training.
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- No problem areas;
- Strong body;
- Body Fat Killer;
- Workouts for problem areas.
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- After childbirth;
- For beginners.
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- Yoga for weight loss;
- Unbearable yoga.
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- 10-minute workouts;
- Extreme shreds;
- Strength training with kettlebells;
- Lose weight in a week.
Jillian Michaels strength training
Jillian Michaels helps you lose weight in 30 days by selecting strength exercises that require large energy expenditures from the body. Strength training involves all muscle groups and helps to work both the muscles of the upper and lower shoulder girdle. Most often, strength training is based on the following exercises:
- Squats.
- Lunges with dumbbells.
- Glute bridge with barbell or dumbbells.
- Swing your legs with weights.
- Dumbbell or barbell deadlift.
- Leg extensions in a machine or with a gymnastic band.
Strength training helps you lose weight in 30 days with Jillian Michaels' workouts, tighten your shape, and remove excess volume. Strength training promotes rapid and maximum energy expenditure, which is why the process of losing weight does not take long to wait.
Strength training can be carried out simultaneously on all muscle groups, or you can split the exercises into individual muscles. This approach will allow you to train much more often, having time for muscle recovery after exercise.
If you have a large number of extra pounds that cannot be lost in 30 days, the weight loss course should be continued even after completing the training program. Here you can already focus on a variety of workouts, alternating strength and cardio exercises, monitoring the changes in your body.
Fitness Benefits from Jillian Michaels
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The diverse focus of the programs allows everyone to choose something to suit their needs in losing weight and working on problem areas. Their effectiveness has been proven in practice. Even beginners with minimal levels of physical fitness can practice (special programs have been developed for them).
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Her video tutorials are not just demonstrations of exercises on the other side of the screen: Jillian Michaels constantly communicates with her followers and motivates them, not allowing them to give up halfway.
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No special equipment is required, a minimum of equipment (several sets of dumbbells, an expander, a gymnastic mat), so you can practice at home.
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The basis of the technique is interval training at a high pace. There is no need to combine sets of exercises from different programs to achieve an individual goal. An experienced trainer has already done this for you.
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Working out according to the Jillian Michaels system, you will not stand still, even if you try all her sets of exercises: every year she releases 2-3 new programs.
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Recommendations
Are common
You can only train in sneakers. It is forbidden to use sneakers or exercise without shoes - this increases the risk of injury. If you do not master the correct technique for performing the exercises, you may not achieve the effect. Buy dumbbells for training (we have already told you how to make the right choice) or replace them with bottles of sand or water.
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Gillian warns about the soreness that will occur during the first week of intense training. After this period, it will gradually weaken and go away completely. If muscle pain continues, either you are doing the exercises incorrectly, or you need to change the program to an easier one, or you have health problems.
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There is no need to be afraid of building muscle mass: Gillian does not offer dumbbells heavier than 4 kg, and with them it is impossible to achieve a bodybuilder figure. All programs are aimed at fat burning and weight loss.
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In terms of nutrition
When creating weight loss programs, Michaels could not ignore the issue of diet, without changing which weight loss would not occur. However, she does not suggest any specific diet. Its rules are rather slightly adjusted principles of healthy eating:
Program overview
“Slim figure in 30 days” (30 Day Shred)
A program created specifically for the unprepared. One workout takes only 25 minutes. 5 minutes are spent on warming up and cooling down, and 20 minutes on the main part. The principle of lesson construction is 3/2/1:
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- 3 min - strength exercises;
- 2 min - cardio exercise;
- 1 min - pumping the press.
The program consists of 3 levels of 10 days each:
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- Level 1 - simple, accessible load, excluding weekends;
- Level 2 is the most difficult, but you need to endure it to see the first results;
- Level 3 is easier than level 2, but more difficult than level 1.
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- Lesson duration is only 25 minutes;
- Suitable for beginners with minimal physical training;
- the complex includes strength, aerobic exercise and abdominal exercises, which allows you to quickly burn calories and pump up muscles at the same time.
And most importantly, thanks to this technique, you can actually lose 5-6 kg in 30 days and reduce the size of your waist and hips by several centimeters.
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"Lose weight in 30 days" (Ripped in 30)
The principle of constructing classes is the same as in the previous review: 3/2/1. However, here the trainer already offers 4 levels, each of which lasts 1 week. They are steps of one ladder, and each one is more difficult than the previous one. Get ready for the fact that it will be easy only in the 1st week, and the rest of the time you will have to work hard. But such a gradual increase in loads will minimize stress on the body and make the process of introducing yourself to sports more gentle. The duration of one workout is half an hour. You need to exercise 5-6 days a week.
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There are exercises with dumbbells, and of varying weights. Gillian recommends having two sets on hand: 1.5 kg and 4 kg.
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What is good about this complex:
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- The training duration is only half an hour;
- every week - a new level: the body does not have time to adapt to the loads, the exercises do not become boring;
- the program is aimed at working out all muscle groups;
- can be practiced even by beginners;
- Even if you tried the 30 Day Shred program, you can safely do Ripped in 30, since the exercises here are different.
The complex also has its drawbacks. With good physical preparation, it may seem too easy, and without effort the effect cannot be achieved. In such a situation, it makes sense to choose something more substantial from Michaels. The second disadvantage is that the program has not yet been translated into Russian, so you will just have to repeat the exercises from the trainer using video lessons.
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"Body Revolution"
Valid for 3 months. The frequency of training is 6 times a week, and they include:
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- 4 strength training sessions targeting different muscle groups: days 1 and 3 – abs, shoulders, triceps, quadriceps, chest; Days 2 and 5 - back, biceps, abs, buttocks, hamstrings;
- Days 4 and 6 - two cardio workouts.
Every 2 weeks, strength training becomes more difficult, every 4 - aerobic exercises.
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The course consists of 3 levels, each lasting 1 month:
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- Level 1 - improved metabolism and fat burning;
- Level 2 - strengthening muscles and improving the figure;
- Level 3 – consolidation of results and achievement of set goals.
Jillian Michaels includes a calendar of classes for all 3 months with her video lessons.
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You will need equipment: 2 pairs of dumbbells and a tubular expander. As a bonus, the trainer also offers a week's preliminary preparation for her three-month course to improve metabolism. It consists of a daily alternation of 2 phases: morning (strength) and evening (aerobic). The exercises are not difficult, but useful and improve the effectiveness of the entire program.
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Why you should choose “Body Revolution” for weight loss:
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- there is a ready-made training plan for 3 months;
- the exercise sets are varied;
- alternating strength and aerobic training is a guarantee of weight loss;
- The course comes with a separate nutrition plan, a calendar for all 90 days and a detailed description of the training;
- The training duration is only half an hour;
- a preparatory aerobic strength course will improve the effectiveness of weight loss;
- As the training becomes more complex, the body and indicators such as strength and endurance improve.
Among the disadvantages, it is worth noting the duration of the course and the need to purchase a tubular expander.
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“Flat stomach in 6 weeks” (6 Week Six-Pack)
The program is performed at a high pace, so it is unlikely to be suitable for beginners and the lazy. One lesson lasts half an hour, each consists of 2 cycles: the same set of exercises will need to be repeated twice.
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There are two levels:
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- Level 1 - the first 4 weeks as preparation for further loads;
- Level 2 - the next 2 weeks involve performing a set of fairly complex exercises.
You will need dumbbells and a fitness mat. Most of the exercises are performed on the floor.
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- the result is not only weight loss, but also an ideal stomach and waist;
- The training duration is only half an hour;
- alternating abdominal work and cardio exercises guarantees excellent results;
- There is a ready-made training plan for all 6 weeks.
The disadvantages are inaccessibility for beginners and monotony of exercises. To avoid these shortcomings of the program, Gillian herself recommends combining it with the “Bun Killer” course, alternating classes every other day. The training will be much more varied, and the approach will be more comprehensive and effective.
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No More Trouble Zones
The workout offers a set of weight-bearing exercises performed at a moderate pace. You should start with one and a half kg dumbbells and slightly increase their weight every 2 weeks. Each workout consists of 7 circuit training segments of 5 exercises each lasting 6 minutes.
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- simultaneous work of different muscle groups throughout the body;
- low pace of classes;
- the result of training is accelerated metabolism, burning calories and fat;
- after a couple of months, the stomach is removed and the flabby muscles in the arms and legs are tightened.
However, this course is not designed for beginners and requires additional aerobic exercise.
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Hard Body
This is the only program from Jillian Michaels that is not unique because it is based on three of her other courses. It includes the best exercises from the “Speed Up Your Metabolism”, “No Problem Areas” and “Flat Belly in 6 Weeks” complexes. The result is an ideal workout plan for a slim and beautiful body. There is both a strength section and cardio. There are running components and jumping, dumbbells and high tempo. True, to implement it you will need good physical training.
“Slim figure in 30 days” (“30 Day Shred”)
One of Jillian Michaels' most popular workouts is “Slim Figure in 30 Days.” This workout is designed primarily for beginners: 30 minutes of training is quite easy to endure (of course, at the beginning you won’t think so, but think about how long a standard 50-60 minutes of training would last
