Jillian Michaels slim figure in 30 days level 3. Principles of weight loss from Gillian Michaels

A slender, chiseled figure is the ultimate desire of millions of women. But a healthy body is the result of hard work, both physical and psychological, because a healthy lifestyle is not only a model of behavior, but also a special way of thinking and perceiving the world around us.

If you set a clear goal for yourself - to become the owner of a slim body, then you will have to stock up on patience, perseverance and professional support. Jillian Michaels came to the aid of women desperate in the fight against excess weight, who created the specialized course “Slim Figure in 30 Days.”

How does sport affect a person's life?

Sports have been an important part of the life of a popular fitness trainer ever since Gillian herself dared to pull herself together and bring her body to those parameters of relief that can be clearly seen. Looking at Gillian, it is difficult to imagine that she herself once in her youth was faced with excess weight and its consequences.

Regular physical activity, devoid of self-pity, endowed with perseverance and determination, is what can endow the human body with health, prolong youth, give self-confidence and stabilize the psycho-emotional state.

Gillian is convinced that life is incomplete without regular exercise, a healthy lifestyle and proper nutrition.

How to properly follow the “Slim figure in 30 days” program

The effectiveness of the program is primarily due to the unquestioning implementation of a number of simple rules:

Regularity and consistency. It is extremely important not to deviate from the training schedule drawn up by the trainer (do not skip workouts, carry them out for the specified time, clearly repeating the number of exercises). Under no circumstances should you jump from stage to stage, do more repetitions than Gillian indicates, or use heavier equipment. Otherwise, the results of training may be unpredictable and unsafe.
Class time. It is advisable to train at the same time every day, with the exception of days 11 and 22 - this time is intended for rest and restoration of a tired body. It is advisable that a day (i.e. 24 hours) pass between workouts.
Food. It is strictly not recommended to eat your fill a couple of hours before and after training.
Water. During class, you must drink water, but you can drink it rarely and in very small sips.
Appropriate dress code. Tight or any other clothing unsuitable for sports will not only critically reduce the effectiveness of training, but can also lead to injury. To perform the exercises, you only need sportswear and shoes.

Before the start of classes. How to prepare for training

Before you start improving your body using Gillian’s special method, prepare yourself psychologically. This issue is especially acute for those who have not been involved in any sport for a long time. The first stage of the course is the most difficult, because an unprepared body may experience discomfort.

It is quite difficult during this period to force yourself not to stop and to go through all 3 stages with dignity and the greatest effectiveness.

Before starting the course, make sure that in addition to desire and fortitude, you have everything you need in your arsenal:

Basic equipment (small dumbbells, a mat, a wristband or a napkin for wiping off sweat);
A measuring tape that will help you monitor and compare results after each stage;
A small bottle of water;
A tracksuit (or special leggings for aerobics) and comfortable shoes.

The main feature of the Jillian Michaels program can be considered the uselessness of many exercise machines: each exercise is aimed at working with your own weight or small weights (which can be replaced with improvised means).

Course system “Slim figure in 30 days”

Jillian Michaels is the developer of not just one set of exercises, but several. All of them gained worldwide popularity, rewarding the coach with genuine fame and many fans. One of these courses is “Lose Weight in 30 Days,” but this program is more complex for a beginner and requires at least minimal experience in sports training. “Lose weight in 30 days” is also divided into levels and blocks, but there are 4 of them (each has a week + a day for rest).

Video lessons “Slim figure in 30 days” are no less effective, but differ in their structure - the program contains 3 blocks of exercises (1 block = 10 days of training + 1 day of rest). Gillian did not change her basic approach and built the entire system on the same basic rules of sequence - strength exercises, cardio, exercises for all muscle groups.

The basic rule is technically correct implementation of all proposed exercises and maximum impact. The famous trainer does not promise that training will be easy, but he guarantees stunning results.

Jillian Michaels - Slim figure in 30 days - Level 1 Video

Gillian's confidence, which she radiates from the very first seconds of the video, and her flawless body are the best motivation for any woman. In addition to providing an excellent motivational boost, the trainer describes his system in detail and clearly, leaving no questions or other ambiguities.

She is honest with her players - perseverance, desire, ruthlessness towards oneself - this is the only way to achieve a decent result in sports.

Basic level exercises

In order to prepare yourself for what awaits you in the next 10 days, you need to study in more detail the set of exercises proposed by the trainer.

Wonderful assistants Ginny demonstrate 2 types of load (light and normal), i.e. You yourself can choose the option for performing the exercise that you consider most acceptable. Among them:

A simple warm-up prepares the body for the main physical activity: circular swings of the arms, raising and lowering the arms while standing, circular movements of the body, jumping with swings, etc.
Strength phase: push-ups, weighted squats, jumping in place.
Various exercises to improve the abdominal and lower abdominal muscles: crunches, crunches with leg raises, lunges with weights, rowing exercise and many others.

Jillian Michaels - Slim Figure in 30 Days - Level 2 Video

The exercises included in this level are already more complex, but your body will not feel this to a significant extent, because the previous 10 days have already produced results, strengthening the core muscles.

To consolidate and improve the result, Gillian offers an even larger number of different exercises.

New exercises at home:

Swing your arms in a circular motion in the opposite direction.
Reverse mill.
Double jump rope.
Squats with and without weight.
The plank is ordinary.
Side plank.
Push-ups, etc.

The main load of the complex is aimed at the muscles of the chest and arms.

Jillian Michaels - Slim Figure in 30 Days - Level 3 Video

Your body is already accustomed to the load and requires increasing it. The 3rd stage of the world-famous complex is aimed at consolidating all the results that you have already achieved.

The most important exercises. Among the main exercises of this block are:

Circular rotations with hands.
Jumping up and sideways.
Plank with arm and leg raises.
Raising your legs bent at the knees.
Plank with alternating hands.
Bending while lying on your stomach.
“Climber” and many others.

This course is just the beginning of changing your lifestyle, because after 30 days of hard training your body will get used to the load and, thus, playing sports will become familiar in your daily life.

Diet and nutrition

During grueling training, it is necessary to adhere to a clearly adjusted diet. Only a set of measures can guarantee the expected result of weight loss. Diet is by no means a concept when women limit themselves to absolutely everything for weeks or months.

Such a decision can not only harm, but also aggravate the current state of affairs. After all, the body, which for a long time does not receive the necessary fats, complex carbohydrates and vital vitamins, after some time adapts to extract the maximum possible number of calories even from the lowest-calorie food.

In this case, the weight not only does not go away, but also returns with several kilograms.

Daily calorie intake:

According to the Harris-Benedict formula: Kcal

According to the Mifflin-San Geor formula: Kcal

Guidelines for losing weight:

Calorie Range: Kcal

Daily protein intake: g

Daily fat intake: g

Daily carbohydrate intake: g

A healthy lifestyle involves proper nutrition based on a uniform increase in the number of servings per day, with a decrease in their original volume.

Eat little but often;
Eat plenty of plant foods and greens;
Do fasting days;
Drink at least 2 liters of water per day;
Limit consumption of sugar, salt, flour;
Count calories (the calorie content of food consumed should cover the energy spent on sports);
Allow yourself to rest;
Take care of healthy sleep (at least 6-8 hours a day).

How realistic is it to lose up to 10 kg in a month?

If you are overweight, 10 kg is exactly the result you should expect from a comprehensive approach to weight loss. With regular physical training, the body will begin to shed unnecessary water ballast, which will lead to sudden weight loss.

But measuring weight is not the most correct way to monitor the dynamics of the process, because strengthened muscles weigh more than fat, and, therefore, the best method of measuring the result is to track how the centimeters melt on the waist and hips.

It is important to remember that a fanatical passion for losing weight can have an extremely negative impact on the functionality of the entire body as a whole.

A healthy diet, combined with reasonable physical activity, can slowly but surely and long-term rid you of the problem of excess weight.

Diet in 3 stages

Jillian Michaels has a great figure and good health. Gillian herself claims that sports and proper nutrition are the key to her success. For those who are not able to create a diet on their own, or simply do not have the opportunity to visit a professional nutritionist, the trainer offers the following dietary plan:

Stage 1

Strict exclusion of certain foods from the diet of the patients: dyes, preservatives, sucrose, excessive amounts of glucose, various chemical and carcinogenic additives.

Stage 2

At this stage, Gillian reveals the secret of ten nutritious foods that can give the body the necessary energy without prerequisites for weight gain. The list of these products includes legumes, leeks, berries, dietary meat, chicken eggs (boiled), vegetables, broccoli, cauliflower.

Lettuce leaves, nuts, and low-fat fermented milk products are also useful.

It is important not to overuse these products, but to distribute their amounts evenly throughout the day.

Stage 3

Preparing the body for hourly food intake. Gillian recommends a 4-hour interval between meals. Three more tips from the fitness star:

Even distribution of food calories throughout the day;
A complete breakfast that guarantees the correct functioning of the body;
Avoiding late dinner (eating after 21:00 is strictly not recommended).

By following simple rules, you can quickly lose unnecessary weight and enrich the body with useful substances, easing the work of the stomach and speeding up metabolism.

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).

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:

popular:

✅ Proper nutrition for gaining muscle mass
✅ Diet for a beginner athlete: menu for the week
✅ Diet "Roller Coaster" - menu for every day
✅ Italian diet for weight loss for 14 days: menu, results
✅ A set of exercises for the abdomen and sides at home

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:

First level 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.
Second level Jillian Michaels programs - Exercises with dumbbells become more intense, the main load falls on the chest and arms.
Third level Jillian Michaels program - Consolidation of results, 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, include 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.

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.

Day	Breakfast	Snack	Dinner	Afternoon snack
1	Steamed 2 egg omelette	Green apple	Boiled chicken fillet. Greek salad"
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		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"

The right way out

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.

I looked at a few reviews and decided to start practicing. At that time I was not even registered here. And now I’m with you and I hasten to tell you everything!!!

A few details about myself...

I’ll say right away that I needed this program after giving birth.

Before pregnancy, I myself worked as a trainer. (this is not my main job, but more of a hobby).

I regained my shape with using nutrition(diet to speed up metabolism), keeping a food diary and of course exercise! But still it’s not so easy to motivate daily and I decided to look for video fitness lessons that would inspire me and help me tighten my body!

And then I found this program that lasts only 30 days!

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About the video lessons themselves...

The program immediately interested me because of its unusual approach to business. I myself like to build for myself STEPS development. And there were just like this Difficulty levels. Like in the game

One video lesson lasts about 25 minutes. That is, you only need to study 25 minutes a day, which is not much at all! This was very important for me. I could have time to study at lunchtime while the child was sleeping.

The essence of the program is to complete 3 levels of video lessons from Jillian Michaels for 30 days without interruption.

Why no breaks? So that the body does not have time to wean itself off the stress (exceptions may occur on unfavorable women's days).

The first 10 days are the first lesson. Second 10 days - second. And the final stage of the last 10 days is the third lesson.

What they say about this program:

Make your body the one you've always dreamed of! Here is an effective 30-day course of exercises from fitness expert Jillian Michaels. This complex is specially prepared for people who do not constantly engage in sports, but want to lose excess weight. The exercises in it are simple and performed according to the “3-2-1” scheme: three minutes are devoted to strength exercises, two minutes to cardio exercises and one minute to abdominal exercises. By performing these exercises consistently, you will be able to burn extra calories as efficiently as possible, strengthen your muscles, and get results in just 30 days.

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DIFFICULTY LEVEL 1 (first 10 days of training)

The video lesson begins with introducing the participants. Together with the coach Jill , two of her assistants are present. Natalie - She performs a more complex version of the exercises. AND Anita - for beginners, an easier option.

I constantly looked at Natalie because, after all, I preserved my muscles during pregnancy with the help of video lessons for pregnant women. But for those who are not prepared, I advise you to look at Anita.

To start training you need a mat (if you don’t have them, I recommend buying them. I’m delighted with them; in extreme cases, take bottles of water)

★ The lesson began as expected with warm-up. It is short in this program, this is its disadvantage - the muscles do not have time to warm up, and it is very simple. At first you think that the course is very easy. But this is only the first impression.

★ Then they go cardio - jumping (for me the only difficulty was not to wake up the child with my jumping. It was because of this that I jumped carefully and quietly on my toes)

★ Next - power training. Push ups! This is my favorite. I do push-ups without problems using socks, as Natalie shows, many times - about 20. But I understand that push-ups can be problematic for many. Therefore, I recommend doing push-ups from your knees, starting with 3 times and gradually increasing.

And exercises with dumbbells. Which are great for tightening your arms and strengthening your leg muscles.

★ Then - exercises for abdominal Press. At the first level, these exercises did not seem difficult to me. Although, again, I always rocked it. Even during pregnancy (it’s hard to describe - but everything was safe, there was a fitball on the ball)

★ At the end of the lesson, as in all fitness programs, there is a . It's short and simple, but you can't live without it. After the lesson, I continued stretching for another 5 minutes.

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results

After the first days of training, my whole body hurt! Yes, even a more or less trained person’s muscles hurt! But it goes away quickly. The main thing is not to stop.

After 3-5 days you get involved and do everything in one breath.

After 10 days, the result is noticeable both on the scale and visually. A noticeable press appears and the buttocks are tightened.

I was looking forward to level 2! Every day I crossed out days on the calendar. And now this day has come!

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DIFFICULTY LEVEL 2 (second 10 days of training)

★ Warm-up is similar to the first level

★ Cardio has also been made a little more difficult (complex jumps with knees raised to the waist and jumps with emphasis on the hands appeared)

★Strength training - very unusual! I liked the new hand push-ups and the more challenging dumbbells.

★ Abdominal exercises pleased me with their novelty. Although during the first LEVEL the abs had already pumped up so much that the exercises were not very complicated.

★ At the end there is stretching as usual. It’s nice to do it and be happy for yourself and for a job well done.

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results

The results were encouraging every day. The body tightened, the centimeters went away... The weight gradually decreased.

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DIFFICULTY LEVEL 3 (last 10 days of training):

★ A lot of exercises have appeared, combined from several at once, which were previously

★ I liked the new exercises on the elbows and my favorite “boat” for strengthening the back

boat exercise

★ I also liked the interesting jumps and the new exercise with dumbbells for all types of muscles.

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5. Now let's move on to the FINAL results

It may seem to many that I didn’t have much weight anyway, but I can assure you that losing weight is much more difficult when there’s not much of it anyway! And here I am already guided not only by the readings of scales and centimeters, but also by my internal sensations and the presence of muscles.

I apologize in advance for the photo. When I started training, I didn’t think that I would register here and write a review. I took the photo for myself to visually evaluate the result. If I had known, I would have taken much better photographs and more detailed ones.

I can say that all my muscles have tightened, especially my legs, hips, and back. The press was pumped up well. My arms were already pumped up, but the exercises only benefited them. Weight decreased significantly by approximately 4 kg.

Of course, nutrition plays a big role. I tried not to eat after 18:00. I also sometimes practice banana-kefir diet.

In addition to the course, I twisted my favorite massage hoop!

Now I'm studying fitball and a bench for the abs and back.

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Are there any disadvantages to this program?

I can say that I would consider a short warm-up to be a minor disadvantage. Due to the fact that the warm-up was fast, my muscles did not warm up and at stage 2 I slightly injured my heel tendon. But I will not remove 1 star for this. After all, you can warm up before training on your own.

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6. Conclusions.

My only regret is that I didn’t find this program earlier!

Thank you Jillian Michaels for such wonderful exercises that help you be beautiful, slim and healthy!

I will periodically repeat this course to maintain good shape.

I recommend it to everyone!

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My VIDEO REVIEW of the program from Jillian Michaels (my opinion about these workouts):

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Olya Likhacheva

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

Content

A slim, 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 a special training regimen. Find out how, by going through 3 levels of this universal technique, you can get an ideal body in just a month.

Who is Jillian Michaels

This amazing woman is a 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 from this trainer you can find classes dedicated to yoga, Pilates, aerobics, gymnastics and other sports, which only confirms Gillian’s high professional level.

It is important to note that at the moment Michaels has developed several comprehensive 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 be prepared for subsequent physical activity and weight loss. 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 complex carbohydrates for weight loss. 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:

Program day			Snack (afternoon snack)
	2 eggs of any kind, whole grain toast, green tea	Chicken salad with avocado and mango	Orange, almond	Homemade whole wheat pizza with feta cheese, tomatoes and red onion
	Oatmeal with fruits and nuts, tea without sugar	Chickpea porridge	Banana-apple smoothie	Chicken sauté
	Light low-fat cottage cheese, a glass of berries	Grilled veal with corn as a side dish	Mozzarella cheese, pear	Chicken breast baked in lemon-honey sauce
	Boiled chicken sausage with baked potatoes	Pita with mozzarella, red onion, tomato, spinach

Jillian Michaels is a certified personal trainer who holds a black belt in martial arts and is considered by many to be an expert in all aspects of diet and fitness. The mother of two children became famous due to her author's weight loss system, in which she strives to take a constructive approach to health and self-sacrifice. Jillian Michaels' Slim Fit in 30 Days Program(Jillian Michaels "30 Day Shred") is a weight loss workout that focuses on three factors - a fitness regimen, a personalized daily fitness plan based on specific goals, and a plan.

The fitness system consists of 3 levels of difficulty and consists of special exercises that distinguish Jill’s technique. The Jillian Michaels Diet is based on consuming foods that are appropriate for your body type and eating style to achieve the best results. The system includes hundreds of recipes. Thousands of people around the world have been inspired by Jillian Michaels' system to lose weight and keep it off. Many of them have achieved great success using her methodology, and her system is actively sold in America for considerable money. Regarding food, Jill does not stick to just one method, i.e. low in fat, etc., but believes that each person needs their own nutrition plan that suits their specific diet.

Jillian Michaels' "The 30 Day Shred" weight loss system promises results within a month, completing three levels in 30 days in a row. Exercise is the best way to lose weight healthy. The levels consist of an intensive program, before starting which you should consult with your doctor.

Before starting classes, you need to measure your weight in order to correctly assess the result:

measure your arms, waist, legs, buttocks and hips;
measure the thickest parts of the body - the volume of the biceps, the circumference of the legs, etc.;
measure ;
measure your waist around your navel and around your hip bones to measure it;
to measure your buttocks, place the tape measure on the back of your buttocks and bring it together at the front;
Write down in a notepad or date of measurement for each body part.

After preparation, start passing the levels. Important: “Sleep is the cornerstone of weight management because of the effect it has on the hormones that control weight loss, as well as how you store fat and how you maintain muscle. The better your hormonal balance, the better your weight loss,” explains Jillian Michaels, who typically aims for 8 hours of sleep a night.

System Description

Jillian Michaels' "Get Fit in 30 Days" video is great for people with and for those who are already in good shape. Even advanced athletes who train 5-6 days a week say these three levels are difficult. With that in mind, if you think you can just skip level 1 and go to level 2, you'll be surprised. Level 2 is very difficult. So when Jill says start at Level 1, listen to her because she's seen how difficult these classes are, even for those "in shape."

Jill's The 30 Day Shred is a challenging workout that will leave you literally restless at any level. So if you want to lose weight in 30 days with Jillian Michaels, be patient and follow the system.

Please note: In Jillian's original "Slim Fit in 30 Days" workout videos, which can be found publicly available on Youtube, there are her "girls", two women, working out behind her. One shows a lower intensity version or a modified move, the other shows a more advanced move while Jill does the basics.

Jillian Michaels' signature style is 3 minutes of strength training, 2 minutes and 1 minute of strength training. The 1 minute ab portion is your rest time. These are intense classes with a frantic rhythm.

Level 1 (Video)

Completing levels is ideal for those who are busy and limited in time. Each exercise is only 24 minutes per day. You will simultaneously work with several muscle groups and do. Working large and small muscle groups at the same time, such as the lower leg and shoulder, is a great way to burn more calories and thereby reduce your exercise time.

You can watch Jillian Michaels’ video “Slim figure in 30 days” level 1 in Russian, and if you wish, you can do a lighter version of the classes, but then you will have to increase the time to even out the result.

Jill's 30-day challenge "Get Slim in 30 Days" includes 3 progressively more difficult levels. You do 1 lesson a day, starting from level 1. It is proposed to spend 10 days on each level, although everything can be individual and the trainer does not set strict limits.

Level 2 (Video)

Level 2 is for a second 10-day period. After you complete your first 10 days, you will appreciate the difference in effort and can ease up on the rhythm, as well as eliminate some exercises and combine others, as each level is quite challenging in its own way.

Level 3 (Video)

Having completed level 2, you move on to the last 10 days with level 3. If you speak English and watch Jill in the original, you need to know that level 3 of her exercises is not publicly available. And in order to purchase this course you need to pay for it.

Another great thing about Jillian Michaels' Get Fit in 30 Days 30 Day Weight Loss Challenge is that you work out every day for a month. This rhythm creates the habit of doing physical exercise. Remember that once you complete all the levels, you won't have to lose this habit, it will stay with you.

How realistic is it to “lose up to 10 kg in 30 days”?

It really depends on your diet and where you're starting from. If you're starting from scratch and can't remember the last time you worked out, 10kg in 30 days is realistic if you follow along. If you've been working out for a while but without a proper diet, it's realistic to lose 5kg. If you are following a diet and already working out, depending on the degree of progress, it is quite possible to lose 1-2 kg, but this will be a sustainable result, in which all your fat will turn into sculpted muscles. Since muscle weighs much more than fat, the scale won't tell you much of what you see in the mirror.

Important information: You've probably heard that working your abs takes place in the kitchen, not in the gym. This means that exercise without a diet will be ineffective. The goal of the exercises is to increase strength and improve cardiovascular health over a 30-day period. Many have commented that they noticed progress from fitness in just 5 days.

Ultimately, no matter where you start on your journey, remember that your end goal is to lose volume, not pounds. Therefore, before starting, carefully measure all places to be sure of progress - waist, hips and legs.

Diet in 3 stages

Jillian Michaels' weight loss goal is to eliminate "anti-nutrients" (artificial fats and chemical additives) and eat only organic and natural foods.

During the first stage, you will eliminate the following foods from your diet:

hydrogenated fats;
peeled grains;
high fructose corn syrup;
artificial sweeteners;
preservatives and dyes.

Jillian Michaels suggests cutting back on starchy vegetables such as potatoes, tropical dried and canned fruits, soy, 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, quantities and combinations of foods to translate into burning the most fat. 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.