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About Jillian Michaels workout "Slender figure in 30 days (30 Day Shred)"
"Slender figure in 30 days" - a special course created by Jillian for beginners in fitness and sports. The workout lasts only 25 minutes, and this is enough to tighten the body in a month and help you lose weight. The lesson traditionally begins with a small warm-up and ends with a hitch. It is not recommended to skip them, because your body must prepare for the load.
The main part lasts 20 minutes and runs according to the 3-2-1 principle. What it is? This is a super effective fitness technique from Jillian: 3 minutes you are engaged strength exercises, 2 minutes - cardio and 1 minute - exercises for the press. As a result, you strengthen muscles and lose weight.
The program "Slender figure in 30 days (30 Day Shred)" consists of three levels, each of which you are engaged in for 10 days:
- First level quite tolerable in terms of complexity, and compared to the second and third ones, one might even say, simple. Do not count, of course, on an easy walk, but the load is quite affordable. You study it for 10 days, preferably seven days a week, and move on to level 2.
- Second level - the most unloved and most difficult for most practitioners. After the walking first, the second level is much more serious in terms of load. It is from the second level that you will notice qualitative changes in your body. Do not quit training, even if the second level seems overwhelming to you.
- Third level more accessible than the second. Yes, and your body has already become hardy, you are no longer afraid of loads, and the reflection in the mirror is already pleasing. 10 days of the third level, and now you can think about what to do after the Shreds course.
So, the 30 Day Shred class schedule is as follows:
- 1st to 10th day: first level
- 11th to 20th day: second level
- 21st to 30th day: third level
That is, every day you do one video for 20-25 minutes. If you yourself want to increase the load for faster results, you can add other Jillian Michaels workouts or workouts from other trainers. But if you are just starting out, we advise you to train for the first month only on the 30 Day Shred program.
Benefits of the 30 Day Shred Slim Workout:
- its duration is only 25 minutes;
- suitable even for the most beginners in the sport;
- a complex of strength, aerobic and abdominal exercises will help you burn extra calories as quickly as possible and strengthen your muscles;
- with this workout, you will love fitness, because it will become so accessible, understandable and effective for you.
Questions and answers on the training "Slender figure in 30 days (30 Day Shred)"
1. I have been doing the first level of Shreds for 10 days now. It has become easier to carry out the program than the first days, but still it is still hard. Should I start the second level?
Definitely worth it. The second level will be, by the way, much more difficult, but there is no need to delay it. Firstly, the more your body gets used to the current loads, the less efficiency it receives from training. Secondly, it makes no sense to exercise "in the comfort zone", so you will not lose weight.
2. I work out with Jillian for a week at 30day Shred. Today I weighed myself and it turned out that I gained 1 kg! Does that mean I'm getting fat?
3. Do I need to do the program all 30 days in a row, without days off? It's real?
In fact, this is very real, especially since the training is quite short. Gillian herself advises to study all 30 days without days off, but if you are afraid that you will not be able to do it, 1 day off per week will not be critical.
4. Which dumbbells are best for training?
For those who have First level physical training, you can use dumbbells 0.5-1.5 kg. For the average level - 2 or 3 kg. The exercises involve the muscles of the arms and the shoulder body, so such weights will be optimal.
Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious :)
Content
Slimness is easy if you methodically approach the formation of the body. Regularly performed exercises, the right pace, perfect technique, self-discipline will help get rid of problem centimeters, tighten shapeless zones, lose the treasured few kilograms. Well Jillian Michaels A slim figure in 30 days confidently creates you beautiful figure. You just need to get started!
What is the success of the course "Slender figure in 30 days"
The success of the popular complex is facilitated by the personal result of the coach, clearly visible in all photos and videos. Gillian demonstrates an enviable figure that has retained feminine outlines even with constant training. Michaels was curvy as a child, so the girl is intimately familiar with the complex problems of weight loss. The course of exercises has been tested, corrected by the coach, confirmed by a real personal result, which proves its effectiveness.
An important role in the success of the Gillian complex for a slim figure is played by several more factors:
- short duration of classes, allowing the most active lady make time for exercises from Michaels;
- strict sequence of exercises from Jillian Michaels, evenly involving all muscles;
- lack of special equipment, allowing you to start building a figure without going to a special sports store;
- the availability of exercises for girls with any level of training, which gives a chance to improve the figure even for the first time acquainted with physical education.
A set of exercises for weight loss from Jillian Michaels
The course is designed to tighten and engage all muscles. They will not stay to rest, the muscles of the chest, arms, buttocks, hips, and back will work in exercises. An intense pace encourages you to give your best so that the result of the classes begins to impress after several workouts. The Michaels course is conventionally divided into three sections:
- Strength exercises - duration 3 minutes.
- Emphasis on the press - duration 1 minute.
The cyclicity of different exercises does not let you get tired, keeps you in good shape, sets an active rhythm. This approach contributes to the simultaneous weight loss and creation of body relief, so it is great for owners of different figures. The course captures only 30 days and consists of 3 programs at once, focused on 10 days each. Schedule for Michaels technique Gillian looks like this:
- The first decade of exercises - adaptation to loads, familiarity with the program, development of all muscle groups, mastering the technique.
- Days of rest.
- The second decade of exercises - work to the maximum, increasing the load, engaging the smallest, inactive muscles.
- Days of rest.
- The third decade of exercises - consolidation of the result, evaluation of effectiveness.
How to do the program correctly
For performance, train with dumbbells, selecting their weight according to your personal level of physical fitness. It is recommended to use a set of weighting agents, which allows each session to be carried out with benefit, preventing the muscles from getting used to a certain load. A little secret: if there are no dumbbells, replace them with bottles filled with liquid. It is allowed to adapt books, figurines, heavy crystal vases as weighting agents, however, for further classes according to the Gillian method, it is advised to get at least a pair of dumbbells.
When it comes to exercising from Michaels, experts advise two optimal periods - in the morning or after a couple of hours after a light dinner. However, if the evening meal is too late, it is better to exercise at lunchtime so as not to energize the body before bed. Even at home, practice in sneakers, because active jumps, lunges, and quick changes in position can accidentally injure your foot. Choose a form that preserves freedom of movement so that training is comfortable.
Take your measurements before starting Gillian's course. Measure volumes:
- chest,
- waist,
- hips,
- buttocks,
- legs separately in their upper part.
The number on the scale in the first days of training may move up or show stability, but do not lose enthusiasm. Muscles swell out of habit and retain water, so the weight does not go away. But after adaptation, you will immediately notice a significant result, manifested in a reduced volume. Since muscle mass is heavier than fat, active training by Jillian Michaels for thin girls can add a certain amount of new kilograms, but this is reflected in the figure from the best side.
Video reviews
Start creating a pleasing reflection in the mirror now! The figure after the course of classes, Gillian will acquire an appetizing silhouette, the body will get rid of sagging, the mood will improve. Make sure that home fitness can be no less effective than classes in a professional gym. Start from the first level, smoothly merging into the attractive world of exercises by Jillian Michaels.
This girl became famous when she was developed a program Jillian michaels slim figure in 30 days(Jillian Michaels "30 Day Shred"), which she successfully tested in her experience. In her youth, the girl was unhappy with her magnificent forms, and wanted to make her figure perfect, as well as open her own Gym for strength and aerobic exercise.
After Jillian Michaels began to train according to her program, she lost those extra pounds, gaining a toned and slim figure. Jill started her coaching career in gym since 2012. She opened the gym with her own savings, and her companions also helped her. With the Jillian Michaels program, you can get lean (or lean) in as little as a month. Of course, when it comes to losing a large number extra pounds, then you will have to repeat the course several times until you get the desired figure. It is very important to train systematically, without missing a single workout, otherwise the result will not come so quickly. In addition to training, you also need to pay attention to your diet - exclude flour, sweet and fatty foods.
The program is aimed at beginners, as it helps to start training correctly without overworking the body at first. During this time, a person does not overwork, but only slightly tired. As you train, you can perform both simplified and complicated versions of exercises.
If you like the system of exercises for weight loss, as well as the results from the classes, then you can go to a more difficult level to achieve maximum results. The complex course also lasts 30 days.
Please note: Jillian Michaels allows you to take a day off during level changes so you can start training again the next day.
Each session lasts half an hour, during which time the metabolism is accelerated, helping to burn fat even after a workout. The workout has three "levels" or "steps", each of which is designed for 10 days. A new level is a change in the training program. At each level, all muscle groups receive a load, but changing levels does not allow them to get used to the training regimen. The transition to a new level activates the work of muscles and fat burning in the body.
The weight loss system consists of several levels:
- First level. At the first level, the untrained will begin to get tired, feel pain in all muscles. Get rid of these sensations will help massage or a hot shower. Also, muscle pain means that you are doing all the exercises correctly. This level usually helps to lose weight by 2-3 kilograms;
- Second level. After passing the first level, your body will already get used to the loads, but you can’t stop. At the second level, classes become more difficult, acquiring new additions. More other parts of the body are now loaded hands pectoral muscles, since at the first level they were practically not affected;
- Third level. This level is not more difficult than the second, rather the opposite. Classes become simpler (compared to the second level), as training is focused on consolidating the result, and not on increasing it.
After completing all levels, you can either continue to train on the first level of the Jillian Michaels weight loss system, or start on a different training program. To understand correct technique exercise, you can watch the video of Jillian Michaels “Slender figure in 30 days” level 1 in Russian.
Diet jillian michaels
Without dietary control, you will not be able to lose weight in 30 days with Jillian Michaels. Jillian Michaels counts calories and encourages all those who are losing weight to simply reduce their daily amount so that the body itself starts the process of burning fat. However, everything must be approached wisely, and even reducing the daily amount of calories should be done carefully. Lack of nutrients can lead to loss of muscle mass and blockage of fat burning.
Please note: The normal number of calories for a woman during weight loss ranges from 1300 to 1500 depending on her height. The Jill diet for weight loss will not help you get rid of 20 kilograms in a month. If you have a lot of extra pounds, then just repeat the complex for another month.
Jill does not offer to completely give up fats or carbohydrates, her diet is based on the use of useful products. They help the body fight fat stores without reducing muscle mass. Michaels also advises drinking 1.5-2 liters of clean water per day (not tea or compote). This will help to remove toxins and decay products of fat cells from the body.
During weight loss, you can eat:
- Seeds and nuts;
- Fruits and vegetables (especially citruses);
- Spices (especially garlic and pepper), vinegar;
- Cereals and legumes;
- Seafood, poultry, meat (preferably low fat);
- Dairy products with low or medium fat content;
- Vegetable oils, preferably cold pressed.
Try to cook interesting and delicious dishes, after all diet food not as meager and insipid as it might seem at first glance.
Prohibited Products
The Jillian Michaels diet puts a ban on eating certain foods. These include harmful, fatty and sweet foods that are instantly deposited on the hips and abdomen.
For at least a month, you will have to stop using:
- fast food;
- Store-bought juices (with the exception of freshly squeezed) and sweet soda;
- Products with trans fats;
- Baking and sweets;
- Products containing flavor enhancers;
- Alcohol and products with big amount caffeine.
If you really want, for example, to add mayonnaise to a salad, then cook it yourself. Homemade sauce will be much healthier, but only if you do not abuse it. Decide on the goal of your training: if you want to build muscle mass, then the diet should be rich in proteins. If you want to lose weight, then eat a balanced diet. For those who lack imagination, Jill has prepared the perfect meal option:
You need to have a snack every 4 hours so as not to get too hungry. If you feel hungry between lunch and dinner, you can snack on fruit or low-fat yogurt. The main thing when following a diet is to calculate the optimal daily allowance calories and follow it.
yoga workouts
Ordinary yoga is not designed for weight loss, unlike a special complex developed by Jillian Michaels. Jill offers an interesting interpretation of yoga, which combines strength and aerobic exercise. This complex is a two-level system for weight loss, each level of which lasts half an hour. This complex is focused on improving your stretching and coordination of movements, as well as gait. It enhances the effectiveness of strength training performed both in the gym and according to a specific system. Maximum amount extra pounds to help you shed this method- ten. Remember that you need to study in a comfortable sportswear and shoes on a special mat, even if you train at home.
Important! Jill doesn't say how long the first level should be. You can switch to the second, more difficult one, when the loads are no longer tiring for you.
Jillian Michaels exercises perfectly strengthen all muscle groups. Classes on this system of exercises will help you make your figure more prominent or lose weight more. The end result depends on the type of diet: with a surplus of calories and eating a lot of protein, muscles begin to increase, and with a diet with a predominance of complex carbohydrates the process of losing weight starts. Jill advises either to continue training to maintain a figure, or to eat right. The main thing in achieving the goal is to exercise regularly and not eat. harmful products and that's when you'll get the figure of your dreams.
Home fitness is becoming more and more popular. It is very convenient for mothers on maternity leave, for people who do not have the opportunity to go to the gym due to lack of time or money, and also gives you the opportunity to exercise at any time convenient for you, whatever you want and how you want. I was fascinated by such convenience and, having sipped dumbbells from Envi, I moved on. I continued it with one of the best fitness trainers in the USA Jillian Michaels and I share with you in this post “Jillian Michaels. Where to begin?"
Jillian Michaels- Member of the American Association of Professional Aerobic Trainers certified trainer, TV star, owner of his own company and, finally, the author of tough weight loss programs. Jillian Michaels gained her incredible fame thanks to the TV show “Biggest Loser” (The Huge Loser Who Lost the Most), from where the image of a tyrant coach was formed. But believe me, every workout with her will prove this well-established image. By the end of any workout, you'll be crawling into the shower and scrubbing yourself with a washcloth with shaking hands. Personally, I went through several of her programs and not one of them left me indifferent and “dry”. The only exception is her yoga classes, but I, as a person indifferent to Yoga, did not expect a different reaction.
In all workouts, Jillian competently combines cardio and strength training and for a short time manages to achieve maximum effect. Studying with Jillian Michaels, one thought is spinning in my head: “I wonder at what minute will I die and stop enduring this mockery of myself?” The question arises: “Who forces?”. Trust me, absolutely no one. But looking at this fragile little woman screaming at you from the screen, it's just impossible to stop!
Trust me - if you feel comfortable, nothing will change, says Gillian herself. And that's what Jill is all about.
She disciplines to constant training, and soon the day seems to be wasted without them. And the first results, which appear soon, are even more pushing to move on (believe my personal experience and reviews of a million girls that can be found on the Internet). And in conjunction with proper nutrition, the body begins to melt before our eyes.
The program is also designed for 30 days and consists of 3 workouts, each of which is performed for 10 days. At the end of each level, you need to take a day off to recover. Exercises are also presented in two versions: basic and advanced. The program is based on the Gillian "3-2-1" interval system: 3 minutes power load, 2 minutes of cardio and 1 minute of the press. For this program, you will need a mat and dumbbells. It is best to start with lighter dumbbells and gradually increase the weight of the dumbbells as soon as you feel that you are reaching the appropriate level.
30 Day Shred. Slim figure in 30 days by Jillian Michaels
I went through this program and wrote my review about this program 30 Day Shred. There are my impressions and my conclusions 🙂
4. Ripped in 30. Lose Weight in 30 Days by Jillian Michaels
30 day program compiled according to the same Gillian “3-2-1” interval system (3 minutes of strength training, 2 minutes of cardio and 1 minute of the press). This program is more difficult than the previous one and consists of 4 levels, each of which is given 7 days. Gillian is a tyrant and does not change his motivation here:
I want to see steam coming out of your ears!
And as impossible, by the way, makes her do her "requests" with all her might.
Jillian Michaels Gillian Michaels. Where to begin
The nutrition plan for this program is described in the book (PDF) "Jillian Michaels - 30-Day Diet Plan Ripped in 30" (Jillian Michaels - Meal Plan for the Ripped in 30 program), you can download it, like the video, from torrents.
5. Body Revolution. Body revolution by Jillian Michaels. 2012
In this program, you will need to devote as much as 90 days to transform your body 🙂
Unlike previous programs, here you do not have to do the same workout every day. It is very diverse and consists of 3 phases (one phase per month). Each phase contains 5 workouts:
- 1 cardio workout
- 2 strength training on the front of the body (chest, shoulders, arms, abs, quadriceps)
- 2 workouts for the back of the body (back, buttocks, muscles rear surface hips, etc.).
If the first phase seems too easy, then you can safely start the program from the second phase. For training you will need: mat, dumbbells, expander.
body revolution. Body Revolution by Jillian Michaels
Having achieved results according to these programs, you can start tuning your body, i.e. focus on your problem areas that you want to improve or change. Crazy riding breeches, flabby hips and knees will be corrected by the Killer Buns and Thighs program, and for a beautiful tummy, 6 Week Six-Pack or Killer Abs will do. They are both good and the difference is that the 6 week 6 pack contains 2 cycles, one is slow, the second is faster, and killer abs is 3 cycles, it is easier to perform.
6. Killer Abs. Jillian Michaels
3 workouts include abdominal exercises and intense cardio. Various planks, push-ups, plies with dumbbells, squatting and high jumps, your favorite “alpinist” will not let you get bored throughout the program. It is recommended to perform each level for 7-10 days, until the technique and speed of execution are mastered. From the very beginning, you need to carefully monitor your posture. Do not rush, especially towards the end, when fatigue increases and the technique is not respected.
Killer Abs. Jillian Michaels
3 levels of the program that work out the lower body, each of which includes 8-10 exercises. Having mastered one level, it is recommended to move on to the next. You will need dumbbells from 2.5 to 5 kg.
Gillian Michaels. Killer Buns and Thighs
I passed this program.
My favorite and one of the most difficult and effective programs are “No to problem areas” and “Speed up metabolism”. They last about an hour, and, at first, not everyone can complete them. It is better to alternate these two programs with each other, because one of them gives a cardio load, and the second is a power one. Actually, I myself went through them that way, but if I had stumbled upon the Slimdown complex earlier, I would have settled on it, namely, I would have chosen Slimdown-2 and Slimdown-Mix.
Losing weight in a limited time, for example, in 30 days seems to be a very difficult and generally mythical process. But in fact, there is nothing unusual about this. On the contrary, if you know some tricks, then you can get a slender figure in 30 days without exhausting diets and in a good mood. Take advantage of our simple advice, and a pleasant result on the scales will not be long in coming.
By the way, if you get involved in this process, you will be able to radically change your lifestyle and stick to it in the future. This is a great opportunity to stay perfect shape and further - to the delight of her husband and as an example to her friends.
Rationally distribute the time of eating
The "golden" rule of successfully getting rid of extra pounds- eat more often, but in small portions. Take it for granted and try to eat by the hour. The body will get used to constancy at the physiological level and will be ready to digest food, which will positively affect the quality of metabolism.
During the day, you need to eat 3 times tightly, this is traditionally breakfast, lunch and dinner, as well as making healthy snacks between main meals. You can have a snack with drinking yogurt, kefir, green apple, carrots or similar products.
In the morning, our body works as efficiently as possible, so breakfast should be dense, healthy and satisfying. Whole grain cereals with the addition of protein dairy products are best suited: cottage cheese or yogurt with nuts, dried fruits, fresh berries. At lunch, it is permissible to eat soup on vegetable or chicken broth with salad, and in the evening - boiled or baked fish, chicken, lean beef with a side dish of fresh / stewed vegetables.
