Jillian michaels slim figure in 30 days. Classes with Jillian Michaels

Among the numerous methods for losing weight, the system stands apart ...

Among the numerous methods for losing weight, the system named after its creator, or rather, the creator, who tested her offspring, first of all, on herself, stands apart, and therefore can safely talk about a 100% guarantee of results.

jillian michaels slim figure in 30 days

Meet Jillian Michaels

Today Jillian Michaels is one of the world's most famous fashion models. Part-time, she is a coach who works in absentia with a million audience of her followers. But once she could not call herself a slender beauty, but even, on the contrary, was considered fat. At the age of 12, Gillian weighed almost 80 kg with a height of one and a half meters. Excess weight was the reason why the 14-year-old girl ended up in the gym.

She immediately fell in love with the sport, began to engage in it with a special zeal, not typical of her peers. In addition, she constantly thought about how to improve training, make them more effective.

These searches paid off and in 2002 Gillian and several of her close friends opened their own fitness room. This was the beginning of a new milestone in the life of Michaels. Already in 2005, she became one of the most famous and popular trainers in America. She was invited to talk shows, her books were published in huge editions, video manuals with a set of exercises were sold out as soon as they hit the shelves.

Slimming system - slim figure in 30 days

The Jillian Michaels weight loss system is based on a combination of two main components: fitness training and diet. To perform the exercises, you do not need any special equipment, a regular set of dumbbells is enough. The duration of classes does not exceed half an hour, so this system is quite suitable even for the laziest or overly busy people.

However, the results are truly impressive. Work on yourself according to the Gillian method is divided into two stages, the first of which lasts 3 weeks. During this time, if the recommendations are followed, it is possible to completely get rid of body fat, after which the second stage begins, at which work is being done on problem areas figures.

Jillian michaels diet - slim figure in 30 days

As already mentioned, physical activity is only one of the components of the system. Another important part of it is a diet based on 3 principles.

• Principle One - in each case an individual approach. The point is that the body of each person is a unique, very complex mechanism in which many different processes take place. One of them is the process of metabolism, that is, the processing of food eaten into energy. For each person, it proceeds with its own characteristics, on which it depends whether the individual is inclined to be overweight or, conversely, he is distinguished by a lean physique. Metabolism can be fast or slow. In the first case, the Jillian Michaels system advises introducing more complex carbohydrates while doing more intense workouts. People with a slow metabolism are recommended to give preference to protein foods.
• Principle Two - Monitor calorie intake and expenditure. To do this, it is necessary to approximately determine the daily amount of energy entering the body with food. This can be done using special tables that provide data on the calorie content of various foods. Next is the calculation of calorie consumption per day. For this, too, there are special calculators. The bottom line is that it is necessary to build nutrition in such a way that the number of outgoing calories by 400-600 units exceeds the amount received with food.
• Principle Three- Meals should be four times a day, while only natural and useful products. The basis of the diet is fruits and vegetables. You can also eat meat, but it must be not fatty, lean. Seafood and dairy products are allowed. It is strictly forbidden to allow yourself trips to cafes and fast food outlets.
• A special diary helps to prevent overeating, in which you should carefully record all the foods eaten during the day, indicating their calorie content.

As you can see, the Jillian Michaels weight loss system is simple and accessible to everyone. The combination of proper nutrition and regular classes sport allows you to effectively deal with overweight and constantly support perfect shape. Thanks to this technique, you can lose up to 30 kg within a month. excess weight.

Jillian Michaels - slim figure in 30 days (video)

We start TODAY! Everything has to start today, because tomorrow never comes.

Slim figure in 30 days - level 1

Slim figure in 30 days - level 2

Slim figure in 30 days - level 3

Slim figure in 30 days - all levels in one video

If you want to lose weight and regain your self-confidence, Jillian Michaels' 30-Day Slim in 30 Days Weight Loss Workout will help you.

Jillian Michaels: how sport can change lives?

If clumsy teenager Jillian Michaels, who at a height of less than 160 cm weighed about 80 kg, were told that one day she would become the most famous fitness trainer in California, and perhaps in the entire States, she would certainly take this statement as a joke. As a child and teenager, Gillian never dreamed of such popularity. Probably, her only dream was to get rid of the burden of problems that caused self-doubt and the rapid accumulation of extra pounds ...

The situation began to change when Gillian was enrolled in martial arts classes. There, in a mental struggle with herself, and perhaps with the whole world, she learned what the coach said: “Others respect only those who respect themselves.”

Jillian Michaels is the most famous fitness trainer in California

“Others respect only those who respect themselves” - it was this realization that led Gillian to the idea that insecurity, fears and excess weight must be fought. Fight and win!

A change in thinking and playing sports brought her to a new line of life. And on this line, having coped with her difficulties, she began to actively help people who found themselves in the same difficult situation. Participation in the reality show "The Biggest Loser" and "Drop it with Gillian", as well as numerous programs recorded on DVD, brought her real fame.

Watch the interview with Jillian Michaels, where she talks about how she learned to feel confident and strong, began to develop as a fitness instructor, despite all life's obstacles. You can learn a little more about who Jillian Michaels is and get inspired for further training.

Slim figure in 30 days - how to lose weight at home

If you regularly exercise and monitor nutrition, you will definitely be able to lose weight and gain nice shape.

Most The best way to make sure of this - start training!

If you exercise regularly and follow your diet, you will definitely be able to lose weight and get in a beautiful shape!

Jillian Michaels "How to lose weight for life" (video)

For those who have been trying to lose weight for a long time, but the result is not yet encouraging, we advise you to start training by watching this video. Jillian Michaels answers many questions about training and weight loss.

How to properly engage in the program "Slender figure in 30 days":

Many workouts aimed at weight loss formed the basis of the famous Gillian Michaels program "Slender figure in 30 days."

How to properly engage in the program "Slender figure in 30 days":

Classes in this program are conducted according to the "3-2-1" system:

• 3 minutes running strength exercises
• 2 minutes - cardio
• 1 minute abdominal muscles are worked out

In addition, the program is divided into 3 stages, each of which must be mastered in a week and a half.

Below you can see short video presentation for the program "Slender figure in 30 days":

Jillian Michaels Level 1 30 DAY SHRED workout:

When you master level 1 workouts with Jillian Michaels, many of the exercises can seem too difficult and impossible, even if you repeat them after a girl who demonstrates an easier version of the workout.

In this case, the main thing is not to interrupt classes and not lose momentum. You can replace this exercise with something else, at least intensive marching. If the complex seems not difficult enough for you, you can repeat the exercises after the girl who demonstrates more complex exercises. So Gillian provided different levels loads even within the same level of training.

Some people think that it is impossible to get a beautiful figure in just 30 days, others prove the opposite with their own successes. Faithful assistant on the way to losing weight was the program of the world-famous trainer Gillian Michaels "Slender Figure in 30 Days".

Hundreds of thousands of novice athletes around the world become fans of Gillian's workouts. After all, they really help, and in just a month the results become visible to the naked eye.

Jillian Michaels is a well-known American fitness trainer who helps people not only lose weight, but truly believe in themselves. The future star was born in Los Angeles in 1974. As a teenager, Jill's parents divorce, and this becomes very stressful for her.

With experiences, the girl tries to fight with food, and by the age of 12 she already weighs 80 kg. For the owner of small stature (158 cm), this weight is very critical.

At this point, her mother comes up with the idea to enroll Gillian in martial arts courses. Here the girl was able to overcome not only her complexes, but also to learn the words of the coach that you will be respected only when you begin to respect yourself.

After leaving school, Jillian Michaels enters the university, and after graduation, after working for a short time, he quits his job and becomes personal trainer. Perseverance and hard work helped her open her own fitness club by the age of 28.

In 2005, she became one of the trainers of the TheBiggestLoser project (in the Russian version of "Weighted People"). This show involves people who are very overweight, and trainers and nutritionists help them regain their health and normal weight.

Gillian has shown herself to be a strict coach who does not give up on her charges. Although she herself admitted that she was not so strict in life, but on this project it was impossible to achieve otherwise. excellent results.

After the end of filming, Gillian releases the first video workout called "Slender Body in 30 Days", which radically changes the idea of ​​\u200b\u200bits about sports at home.

Training has really become a guide to the world healthy lifestyle life for hundreds of people. It still helps to lose weight and improve health for those who are not able to regularly visit the gym due to lack of free time.

What is the secret of the popularity of the program from Gillian?

beautiful figure in 30 days is really a reality, not a myth, with Jillian Michaels' Slim Figure in 30 Days program.

The program has earned such popularity among fans and adherents of a healthy lifestyle, thanks to a number of advantages:

• performance proven by thousands of built people;
• only 25 minutes, which are required to perform one daily set of exercises;
• home workout with a minimum amount sports equipment, there is no need to leave the house;
• the complex of classes is aimed at general strengthening of the body, increasing endurance and is suitable even for a beginner who has never played sports.

This program is chosen for themselves by those who, due to various circumstances, do not have time to go to the gym. Among Gillian's fans there are a lot of young mothers around the world who can do exercises during daytime sleep their child. Finding a video with a set of exercises and translation into Russian is not a problem.

Required equipment and clothing

To start exercising according to the Slim Figure in 30 Days program, you do not need to purchase any special or expensive equipment.

You will need only the most necessary things, which most likely already have every losing weight:

As you can see from the list above, nothing special is needed to effectively study the Jillian Michaels course. Everyone can afford such fitness at home.

Program characteristics

The Slim Figure in 30 Days program is a complex consisting of three 25-minute workouts. At first, a small warm-up is performed, and at the end there is a hitch. This is necessary in order to prepare the muscles for the main workout.

Each of the sets of exercises is designed for 10 days. Thus, if you perform all three complexes in a row without interruptions, then in just 30 days the dream of a healthier and slim body will turn into reality. Between 10 days, you can arrange one day off.

The main essence and principles of the program

A beautiful figure in 30 days will become a reality if you take the program seriously and go through the entire course from beginning to end. The main part of each workout lasts 20 minutes and is a high-intensity interval training. The complex is based on the principle of 3-2-1, that is, 3 minutes are performed strength exercises, 2 - exercises for cardio and 1 - exercises for the press.

Intense workout and proper nutrition - here's how to make a beautiful figure in 30 days

It is this principle that underlies the Jillian Michaels approach that helps to quickly lose weight due to body fat and tighten muscles.

Pros and cons of the program

The disadvantages of the program include high intensity, which is why novice athletes do not always withstand the entire program. After the first workout, muscles begin to hurt, but after 3-4 days discomfort pass, and the body becomes more resilient.

There are many more facts that speak for participating in the Slim Figure in 30 Days program:

• in 30 days it becomes possible to get a beautiful figure and acquire new habits;
• the ability to practice at home at any convenient time;
• the duration of the training is only 25 minutes;
• no need to purchase new sports equipment;
• the program is suitable for beginners;
• well-designed training plan for a month;
• a combination of cardio, strength and abdominal exercises will allow you to work out the main muscle groups and achieve maximum effect in burning fat.

Jillian Michaels workouts are the most effective in the fight against excess weight, thanks to the system interval training.

How to do the program correctly

When starting classes, it is worth remembering that only 30% of the result in losing weight depends on sports. Active calorie burning is very important and will help tone the body, but without proper balanced nutrition, it will be very difficult to achieve the desired effect. Therefore, in addition to fitness, you need to try to accustom yourself to new eating habits.

The need to practice two or more times a day, no, this will not lead to better results. Rather, a person will have an overtraining syndrome when he quickly gets tired and completely abandons classes. The time of day when exercising according to the Slim Figure in 30 Days program does not matter. Usually done when available free time and strength.

This program is contraindicated for pregnant women!

There are no contraindications for the program, but if you have health problems and chronic diseases, it is recommended to consult a doctor. The same applies to women who have recently given birth, who can start playing sports only with the permission of a doctor. Intense exercise has no effect on breast-feeding, therefore, HB is also not a contraindication to the start of training.

Be sure to observe the drinking regimen, and if you wish, drink during training in small sips. The norm of drinking clean drinking water per day is at least 1.5 liters.

Level 1

For people familiar with the sport, the 1st level of the course exercises will seem pretty easy. Even beginners who have watched the video may think so. But, having started training, after 10 minutes it will become clear that the pace and load are quite large. Out of all 3 levels, this one is the easiest.

In the video, along with the coach himself, two girls show the exercises. One of them performs a light version of the most difficult tasks, the second is an advanced one. First, a warm-up is performed, then 3 blocks 3-2-1 and at the end a hitch, without which it will be difficult to relax the muscles after the video lesson is completed.

Warm up	intensive hand swings, forward (crossing arms over chest) - back, at the end shake hands; mill - cross swings with arms from top to bottom, when one hand is up, the other is down; jumping with arms swinging over your head, at the same time spread your legs shoulder-width apart; rotation of the hips in a circle, legs apart slightly wider than shoulders; rotation of the knee joints in a circle from front to back - legs together, palms on bent knees; repetition of jumps.	30 seconds for each exercise
1 block	push-ups (legs extended for advanced, kneeling for beginners); weighted squats, arms with dumbbells bent at the elbows at a right angle, set forward (dumbbells at eye level), when moving up, the arms are extended above the head; repetition of both exercises.	3 min
	swing jumps; jumping over the "rope" (imaginary); repeat both exercises.	2 minutes
	lifting the body from a supine position, palms behind the head, legs on the floor bent at the knees; pushes upside down (bent at the knees), arms lie along the body.	1 min
2 block	rowing: standing with a little bent legs, the body is inclined, the back is straight, the arms with dumbbells move down at an angle of 45 ° and again rise to the chest, as if rowing; squats - one leg slightly forward, as when performing lunges, arms (with dumbbells) lowered down, squat, as if lunging forward, while bending your arms at the elbows; repeat both exercises.	3 min
	running in place, throwing the feet back and up, arms bent at the elbows; boxing, on widely spaced legs; repeat everything.	2 minutes
	strengthening oblique muscles - lie on your back, placing your leg bent at the knee on the floor, and putting the other on it, raise your torso and reach with your elbow (located behind your head) to the knee of the opposite leg.	1 min
3 block	lie on the floor, bend your legs, arms with dumbbells spread apart and back so that they are above chest; squats to the sides, legs wide apart, straight arms with dumbbells rise to the chest at the moment of lowering down; repeat both exercises.	3 min
	swing jumps; running with throwing legs; boxing; jumping as if through a "jump rope".	2 minutes
	lifting the body - raise the legs bent at the knees, hands behind the head, rising with the elbow of one hand to the knee of the opposite leg, and the foot to the hand.	1 min
Hitch	sitting, spread your legs wide, bend over to one leg and reach the toe with both hands, then to the other leg; sitting, also clasp your hands in the lock behind your back, raise them as high as possible; sitting, pull the chin to one shoulder, direct the straightened arm to the other shoulder and hold the elbow with the other hand; pull the thigh muscles from a standing position by bending the leg at the knee and pulling the foot to the buttocks with your hand.

Level 2

After completing the first level of the program, you can move on to the second. According to most students, this level is the most difficult of the entire program. But to get the result, it must be performed in the same way as the first one, 10 days without days off.

Warm up	intense hand swings; reverse mill - cross swings with arms back and forth; jumping in place; kicks with legs, arms to the sides, at the same time raise the straightened leg forward and reach for the opposite arm directed forward; head rotation - sideways to one shoulder, forward, to the other shoulder, back; repetition of jumps.	30 seconds for each exercise
1 block	push-ups from a standing position, dropping onto your hands and moving them until the body stretches into a line, push up, stand up again, moving your hands; semi-sitting dumbbell bench press - crouching on bent knees, pull your arms outstretched forward with dumbbells to chest level until your elbows are bent at a right angle; repetition of both exercises.	3 min
	running in place with knees up until a right angle is formed; jumping on all fours - position, as for push-ups, leaning on straight lines hands in a jump pull both legs to the chest, in a simple version - pull the legs alternately repetition of both exercises.	2 minutes
	lifting the body from lying position, palms behind the head, one leg, bent at the knee, stands on the floor, the second is straight parallel to the floor, raise the body at the same time as pulling the straight leg towards it; similarly with the other leg.	1 min
2 block	standing in a position with a leg bent at the knee (as in a lunge), pull your arms with dumbbells up to your chest without arching your back; squats "pendulum" - squat back and forth with lunges with one leg; repeat on the other leg.	3 min
	twisting jumps - legs and body are turned to the right, arms at chest level are directed in the opposite direction, palms down, in a jump turn the body to the left, and point your arms to the right; sliding - from a half-squat, putting one leg behind the other, make a jump to the side, changing the position of the legs, waving his arms like skaters; repetition of both exercises.	2 minutes
	in a supine position, arms with dumbbells stretched up, raise straight legs (slightly bent for beginners) pulling them to the hands; lifting the body in 2 counts, reach for the raised legs bent at the knees.	1 min
3 block	standing up, raise your arms bent at a right angle, with dumbbells up, one leg bent at the knee, also lift up, at the same time press your arms up and push your foot forward; squats and presses - legs together (slightly apart for beginners), arms with dumbbells lowered down on the sides of the body, at the same time squat and stretch your arms forward with weighting; repetition of both exercises.	3 min
	jumping with push-ups - from the push-up stand in the jump, spread your legs to the sides at the same time, then put them together again (for beginners, legs alternately take and attach); double jump over the rope: you need to jump higher, and make a movement with your hands, as if two turns of the rope are being performed; repetition of both exercises.	2 minutes
	twisting from a push-up position - alternately pull your knees to the opposite side of the body, twisting at the same time upper part torso.	1 min
Hitch	sitting, spread your legs wide, bend over and reach for the toe of one leg with both hands, then forward and to the other leg; repeat exercises from level 1.

Level 3

A beautiful figure in 30 days will become a reality if you go through all 3 levels of training. People who have completed the entire course say that final stage a little lighter than the second, the more the body is already prepared for stress.

Warm up	intensive arm swings, spreading your arms to the sides and crossing on your chest, shake your arms after finishing; reverse mill - cross swings with arms from front to back; double jumps through a rope; pushes with the foot, arms are directed to the sides, at the same time raise the straightened leg forward and pull it to the opposite arm extended forward, alternate legs; running with throwing feet back; rotation of the knees (similar to level 1).	30 seconds for each exercise
1 block	stretched out in the plank with support on straight legs (on bent knees for beginners), lean in turn on the arms bent at the elbows, straightening them in turn, then bending again; hyperextension - from a position lying on your stomach, simultaneously raise your arms and legs above the floor, bending your back; repetition of both exercises.	3 min
	horizontal run - from a position leaning on outstretched arms, alternately pull your legs to your chest, simulating a real run; bouncing, standing on legs wider than shoulder-width apart, tearing off a little feet from the floor; repetition of both exercises.	2 minutes
	lifting straight legs in a supine position, straining lower muscles abdomen in a supine position, raise straight legs 10 cm from the floor and perform crossing movements (scissors), put your hands under the buttocks.	1 min
2 block	legs wider than shoulders, crouching to lower the arm with a dumbbell down between the legs, getting up to lift it straight up; lunges forward (in a jump for advanced); repetition of both exercises (changing arms and legs).	3 min
	boxing with weighting (dumbbells) in a half-squat position; running in place, in the arms of a dumbbell bent at a right angle; boxing; in a jump, spread your legs to the sides, raising your arms with dumbbells through sides up to shoulder level.	2 minutes
	lifting the torso to a right angle with the floor from a lying position - for advanced, the legs are bent, palms behind the head, beginners perform by stretching their legs and arms forward.	1 min
3 block	push-ups - one hand in the center, the second to the right, perform a side push-up, move your hands to the left and perform a similar push-up, moving the body to the other side; emphasis for push-ups, hands rest on dumbbells, pull up in turn right hand to the chest, then straight right leg up (for beginners, the legs can be bent at the knees), then left hand and leg; repetition of both exercises.	3 min
	jumping with a squat, crouching straight arms are retracted behind the back, stretched forward in a jump; jumping-flying - in a jump, bend your legs at the knees, touching the buttocks with your heels; repetition of both exercises.	2 minutes
	lifting the pelvis up from a position lying on its side, lean on a bent arm, the second hand on the hip, the lower leg is bent at the knee (for beginners), the upper leg is straight; repeat on the other side.	1 min
Hitch	repeat hitch level 2.

Nutrition

A beautiful figure in 30 days cannot be obtained, thanks to exercises alone. In addition to training, Jillian Michaels provides nutritional advice. Since the body needs energy, it is not recommended to arrange starvation. The diet should be rich and balanced, include two or three main meals and two snacks.

sample menu per day could be:

• Breakfast - scrambled eggs with unsweetened tea;
• Snack - fruit (apple, pear, orange);
• Lunch - steamed fish with vegetables;
• Snack - low-fat kefir;
• Dinner - vegetable salad with lentils and vegetable oil.
• The menu for the whole week is compiled according to the same principle, the main thing is to adhere to the basic recommendations of the trainer. Allowed and prohibited products can be found in the table:

Allowed	Restrict	Exclude
lean meats and fish; seafood; fruits and berries; vegetables; a small amount of dried fruits; milk with a low fat content; hard cheeses; nuts, seeds; cereals (with the exception of semolina); greens, leafy salads; legumes; seaweed.	fatty sour cream, cream, dairy products; sausages, sausages, except for products from chicken or rabbit meat; tofu; pickled and pickled cucumbers; sauerkraut; wholemeal bread; buckwheat and rice noodles.	fast food, crackers, chips; products fried in oil; a product with a high fat content; shop sauces, mayonnaise; sweets, pastries, confectionery, sweets; flavor additives, preservatives, dyes in the composition of products; pickles, marinades.

You can choose for yourself several options for breakfast, lunch and dinner and make up a daily menu from them.

Going in for sports is not only a tribute to fashion, but also the desire to be always healthy and beautiful. In the context of modern trends, being lazy and running your body is a crime.

Success in life largely depends on how a person looks. You can achieve the desired result through grueling diets, workouts in fitness centers or gymnastics. But what about those who really want to lose weight, but there is absolutely no time for hiking? The answer is: you can do it right at home with video tutorials, for example, "Loose Weight in 30 Days with Jillian Michaels."

Who is Jillian Michaels?

Lose Weight in 30 Days is a program developed by the American personal trainer by Gillian Michaels Fitness. As a teenager, she suffered from excess weight, and she often had to deal with peer ridicule. To avoid this, she became actively involved in sports and eventually acquired perfect body. And then Michaels decided to help others who were faced with the problem of excess weight, and opened her own gym.

She became popular thanks to her constant participation in American television shows dedicated to weight loss, as well as her programs and video tutorials, which are popular all over the world.

Her example is able to motivate others not to give up, and constantly work on their body. She is the author of workout programs and books that help others overcome overweight. The most popular program is Lose Weight in 30 Days.

What does the program include?

Thanks to the Slim in 30 Days (or Lose Weight in 30 Days) weight loss program, developed by Jillian Michaels, millions of American and non-American women from other countries have been able to successfully lose weight in such a short time without any supernatural effort.

Benefits of the program:

The training program is designed for 30 days and includes three stages. Each of them is more difficult than the previous one, but it will not be more difficult for you every time, because for each new stage the muscles will grow stronger, the body's endurance will increase significantly, and the body will already get used to such loads.

After each stage, you will need to rest during the day. Each lesson is different in intensity and lasts for 30 minutes, during this time all muscle groups are worked out.

Three minutes of strength exercises are performed, then two minutes of cardio training, and then another minute is allocated to abdominal exercises.

You will not need to revise your diet and change or eliminate something in it. Exercise will greatly increase your physical activity, calories will be consumed a lot, due to which you will lose kilograms.

Conditions for classes

As already mentioned, the 30-day weight loss program developed by Jillian Michaels is designed for a month. However, if you wish, you can train further, because classes can saturate us with energy and strength, strengthen the heart and tighten muscles.

Expensive equipment, as mentioned, is not needed for classes. However, it is still recommended to purchase the following:

You need to do it in the mornings or evenings about two hours after dinner. It is recommended to first watch the technique of performing exercises on the video.

From simple to complex

This weight loss program includes three levels, each of which lasts for 10 days.

The first level is the most difficult psychologically, because it is always the most difficult to start. Remember that the fight against excess weight is expected to be difficult. At the first level, you will need to perform the following exercises:

• jumping;
• push ups;
• squats;
• lunges with dumbbells;
• press exercises.

On the second day after the first lesson, muscle pain may appear, some at this stage begin to give up, but this is absolutely impossible to do. As you train, your body will become more attractive, and this is a great motivation to continue to exercise.

The second level is more difficult in terms of physical activity . You will need to perform deep lunges, push-ups and jump on all fours. At the same stage, you need to practice the bar, in which almost all muscle groups will be involved. At first, plank jumping may seem difficult, but over time you get used to it.

Concerning third level of studies, then at first they may scare you a little, because, most likely, they will seem unknown and complex. But by the time this level begins, the body will be hardy enough and will be able to quickly get used to this complex.

At this stage, exercises such as:

• side plank;
• push-ups in the bar;
• squats with dumbbells;
• plank running;
• jumping.

Different exercises are performed in a cyclical order, so you do not have time to get tired, this mode will keep you in good shape and make you keep a certain active rhythm. This approach is good because you will not only be able to remove excess weight and create a relief for your new body, but this is great for women with different builds.

Class schedule

Each stage of training according to the method Jillian Michaels is carried out according to a specific schedule:

As already mentioned, it is best to practice in the mornings or evenings a couple of hours after dinner. But if you are used to having dinner late enough, you can move them to lunch time so that you do not study right before bed.

Active lunges, jumps or quick changes of position can accidentally injure the feet, so even at home you need to train in sneakers.

Before starting classes, you will need to take measurements. It is necessary to measure the volume of such parts of the body:

Watch your weight. In the first days of classes, you can put on some weight or it will remain unchanged, but there is no need to lose heart. This is due to the fact that, out of habit, the muscles swell and retain water. But when you adapt to the loads, then note that the weight and volume will be adjusted.

Please note that if you do not already suffer from excess weight, but just want to keep fit thanks to classes, you can gain new kilograms, but this will not negatively affect the figure, it will only improve it.

Naturally, on the way to an ideal body, great efforts will be required. After all, without them you will not achieve visible results. The above program from Jillian Michaels, helping every woman get the perfect body in just a month, will not always be easy to follow, especially for beginners. But if you are confident in your desire, then do not give up and actively engage. Only active work will achieve a noticeable effect.

Attention, only TODAY!

30 Day Shred (Slender figure in 30 days) was the first program of my. Having downloaded from my favorite rutracker, and having read the instructions for use, I set off on a further journey in the company of a slender 40-year-old bisexual woman. So three ten-day workouts based on Gillian's 3-2-1 interval system: three minutes power load, two minutes of cardio and one minute of the press, warm-up and hitch (stretching) and all this in 30 minutes.

Dumbbells of 2 kg were confiscated from my son, with which I started my home journey. With Gillian, I did not change the habit, and continued to rape myself in the same company.

Three levels "Slender figure in 30 days" kept the body in good shape for 30 days. Cardio is intense everywhere, so it is very difficult for unprepared people to ride along with a crazy aunt on the screen.

I started, as expected, from the first level, and after a 30-minute workout, perhaps, I did not stick to the floor from sweat. The next day my legs and arms hurt. The pace set by the coach squeezed all the strength out of me. There is absolutely no monotony: strength, cardio and abs constantly replaced each other, not having time to get bored a bit. Working every second, without interruption, the body remembered that muscles were hiding behind a layer of fat. And the soft pats of the lard during the jumps acted like lashes, and made them jump with their last strength. The thought constantly flew through my head: “The aunt from the screen wants my death, it’s not for nothing that she constantly rubs something in English.”

First training "Slender figure in 30 days" went very hard, I had very little experience. I will not hide, I looked at my watch to determine how much more the sadistic aunt would mock me. by the most best moment there were minutes when, after a 2-minute cardio, I plopped down on the floor to work out the abdominal muscles. Around the third day, I began to get used to the exercises, the pace, the load and the constantly talking aunt from the screen. Once I tried to work out without dumbbells (I really felt sorry for myself on the second day) - this was not worth doing! It turned out that half of the training was wasted.

By the end of the level, after 10 days, I began to understand that the training was not so difficult, but then, like a bolt from the blue, the next level fell down. And again swearing, cursing and drops of sweat underfoot.

After 10 days of intensive training with Jillian Michaels, I recovered, both in weight and in volume. I noticed this thanks to jeans, which for some reason again began to fit with difficulty. The reason turned out to be banal and left me after another 10 days - swelling of untrained muscles.It was caused by the appearance of microscopic tears in the fibers of the muscles (like a cut on the skin), which take in fluid.

• take potassium and magnesium, "responsible" for the opening of intercellular membranes
• training in at least two different pairs of sneakers: different work of different types of cushioning will load the muscles of the leg in different ways
• massage and self-massage
• sauna and bath with a broom: a combination of thermal and massage effects on the muscles

After two or three weeks, the body partially adapts to the load, which happened to me, the pain in the muscles disappeared, the swelling subsided.

There is another significant nuance, in Slim figure in 30 days“You need to carefully and carefully treat your knees and ankles. There are a lot of jumps, and without following the technique, you can damage them, which makes training very traumatic. Due to my inexperience and ignorance, I generally saw myself as a fitness guru and for about five days I managed to work out without sneakers (why make noise, the child is sleeping). Here is the result of my experiments:

Swollen ankle - the result of non-compliance with safety precautions during training "Slender figure in 30 days"

It was possible, of course, to avoid the state when I could hardly walk. Then the ankle would not have suffered much, but I wanted to lose weight so quickly that I continued training with Jillian Michaels for a couple more days (though already in sneakers). Here's why you can't do fitness without running shoes. Saved Dikul's ointment and elastic bandage. After 2 days I was again galloping like a saiga.

In her videos, Jillian Michaels focuses on correct technique performing exercises. If you look closely, you can see that it specifically shows how not to do it. In order not to hurt your knees during classes, you must perform a warm-up. So, at least partially, the knees can be prepared for the upcoming load. Stretching also plays an important role. Gillian has few stretch marks, so it is desirable, of course, to add a hitch from yourself or download for 8-10 minutes.

Imagining myself as a hero who mastered the first level by five points, moving to the second, I realized that I was nothing! Jillian Michaels instantly showed me who was in charge and explained clearly that my level was just above the front door rug. There was no doubt inThe second level is much more difficult than the first, and starting it, you understand that the real loads are just ahead.

What can we say about the third level, when everything secret becomes clear.

results "Slender figure in 30 days" become noticeable, really, very quickly, despite the short period of time allotted for them. In combination with proper nutrition, the body is well tightened in 30 days, especially if it resembles the outlines of Smeshariki from children's cartoons. Around the 20th day, arms are drawn, shoulders are rounded. The view from the back pleases the most: the wings behind the back at chest level go away, the waist and buttocks lose the appearance of a solid column. The body, of course, does not become a variant of the "model from the cover of the magazine", but it is well tightened and overall well-being improves.

Results after passing "Slender figure in 30 days" Jillian Michaels

By the end of the 30-day course "Slender figure in 30 days", I could not imagine my everyday life without training. Half an hour is not much, in the quiet hour of the child you can easily have time to work out, and Gillian manages to squeeze out the maximum during this time, which attracts. The results motivate, like no other, for further exploits..

In addition to her workouts, Jillian has released a book - Jillian Michaels "Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You". You can download it on torrents, for example,