Slim figure in 30 days. Classes with Jillian Michaels

27.07.202027.05.2017

Jillian Michaels– 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 became famous for her own weight loss system, in which she strives to take a constructive approach to health and self-sacrifice. Program Jillian Michaels « A slim body in 30 days"(Jillian Michaels "30 Day Shred") is a weight loss program that focuses on three factors - a fitness regimen, an individual daily fitness plan based on specific goals, and a diet plan.

The fitness system consists of 3 levels of difficulty and consists of special exercises that distinguish Jill's methodology. The Jillian Michaels diet is based on the consumption of foods that correspond to body types and the way of eating in order to achieve best results. The system includes hundreds of recipes. Thousands of people around the world have been inspired by the Jillian Michaels system to lose weight and not gain weight. Many of them have achieved great success using her methodology, and her system is actively sold in America for a lot of money. With regard to food, Jill does not follow only one method, i.e. low in carbohydrates, fats, etc., but believes that each person needs their own nutrition plan that suits their particular metabolism.

Jillian Michaels' The 30 Day Shred weight loss system promises results within a month, passing three levels in 30 days in a row. Exercise and healthy eating - The best way healthy weight loss. The levels consist of an intensive program, before starting which you should consult 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 body mass index;
measure your waist around the navel and around the bones hip joint to measure it;
to measure the buttocks, place the tape measure on the back of the buttocks and connect it in front;
write down in a notebook or weight loss diary the date of measurement for each part of the body.

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, how you store fat, and how you maintain muscle. The better the hormonal balance, the better better weight loss” explains Jillian Michaels, who usually aims for 8 hours of sleep per night.

System description

Jillian Michaels video "Slender Figure in 30 Days" is great for people who are obese, as well as those who are already in good shape. Even advanced athletes who train 5-6 days a week say these three levels are difficult. With this in mind, if you think you can just skip the first level and go to level 2, you will be surprised. Level 2 is very difficult. So when Jill says to start at level 1, listen to her, because she has seen how difficult these classes are, even for those who are "in shape".

Jill's The 30 Day Shred is a challenging workout system, you will find that at any level you will literally have no peace. So if you want to lose weight in 30 days with Jillian Michaels, be patient and follow the system.

Please note: Jillian's original "Slim in 30 Days" workout videos, which can be found in the public domain on Youtube, have her "girls", two women who train 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 Corporate Identity - 3 minutes strength training, 2 minutes of cardio and 1 minute on the press. The 1-minute abs is your rest time. These are intense workouts with a frantic pace.

Level 1 (Video)

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

You can watch the video of Jillian Michaels "Slender figure in 30 days" level 1 in Russian, and if you wish, you can make a light version of the classes, but then you will have to increase the time to even out the result.

Jill's 30-day thrashing "Slender Figure in 30 Days" includes 3 progressively more difficult levels. You do 1 lesson per day, starting from level 1. It is suggested to spend 10 days for each level, although everything can be individual and the trainer does not set strict limits.

Level 2 (Video)

Level 2 is for the second 10 day period. Once you've completed your first 10 days, you'll appreciate the difference in effort and you can ease up on the rhythm, as well as eliminate some exercises and combine others, since each level is quite difficult in its own way.

Level 3 (Video)

When you finish level 2, you move on to the last 10 days with level 3. If you are proficient English language and watch Jill in the original, you need to know that level 3 of her exercises is not freely available. And to buy this course you need to pay for it.

Another great thing about Jillian Michaels' 30 Day Slim in 30 Days Weight Loss System is that you work out every day for a month. This rhythm creates the habit of doing exercise. Remember that once you pass all the levels, you don'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 start from. If you start from scratch and can't remember last time When you have been exercising, 10 kg in 30 days is quite realistic, provided you follow the right diet. If you have been exercising for a while, but without a sensible diet, it is realistic to lose 5 kg. If you are on a diet and already exercising, depending on your progress, it is possible to lose 1-2 kg, but this will be a steady result, in which all your fat will turn into lean muscle. Since muscle weighs much more than fat, the scale will not show you much of what you see in the mirror.

Important Information: You've probably heard that ab work takes place in the kitchen, not in the gym. This means that classes without a diet will be ineffective. The purpose of the exercises is to activate strength and improve cardiovascular system for a 30 day period. Many have commented that they have noticed fitness progress in just 5 days.

Ultimately, no matter where you start your weight loss journey, remember that your ultimate goal is to lose volume, not pounds. Therefore, before the start, properly measure all places to be sure of progress - the waist, hips and legs.

Diet in 3 stages

Jillian Michaels' weight loss goal is to eliminate "antinutrients" (artificial fats, sugars, and chemical additives) and eat only organic and natural foods.

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

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

Jillian Michaels suggests cutting back on starchy vegetables like potatoes, tropical dried and canned fruits, soy, alcohol, full-fat dairy, fatty meats, canned foods, and caffeine at this stage.

Step 2 will introduce you to 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 kale
dark green leafy vegetables;
nuts and seeds;
organic low fat dairy and whole grains.

The final phase improves the timing, quantity, and combinations of foods to shift the metabolism to burning the most fat. This balance includes eating every 4 hours, never skipping breakfast, getting full, and not eating after 9pm. If you are used to eating ready meals or semi-finished products, then you need to give up your habits. The Jillian Michaels diet focuses on consuming only natural, unprocessed foods.

It stands out from the background of other methods for its effectiveness. Many women around the world use it and get excellent results. We will tell you about all the advantages and benefits of this technique, because a slender figure in 30 days is a dream. a large number women.

Biography of Jillian Michaels

Today, the name Jillian Michael is well known to many women on the planet. She is a professional fitness trainer and fashion model. Jill was born in the City of Angels in 1974. Only her mother, who worked as a psychotherapist, was engaged in raising her daughter. As a child, Jill had serious problems with overweight. This led to a drop in the girl's self-esteem.

Jill's parents divorced when she was barely 12 years old, and this was a lot of stress for a teenager. Perhaps this fact also affected the increase in body weight. In the eighth grade, with a height of 158 centimeters, Gillian weighed 80 kilograms. For this reason, she was constantly attacked by her peers at school. However, at the age of 14, everything changed after the mother sent her daughter to the martial arts section. It was there that the coach was able to convey to her the idea that until you start to respect yourself, others will not.

Jill's parents continued to be in a very bad relationship after the divorce, and at the age of 17, the girl stopped communicating with her father. At the same time, she enters the university and leaves home. Unfortunately, to combine study with active pursuits The girl did not succeed in sports, and she made a choice in favor of playing sports. At the same time, she gets a job as a bartender in one of the local bars.

In 2002, Jill and her friend open their own gym. Three years after that, she presented a fake certificate of higher education, gets a job in one of the agencies to search for young talents. So she gets on one TV show, which in many ways made her a popular person all over the world.

As part of this show, a group of young people with overweight problems competed in the speed of losing weight. Jill was one of the coaches and earned a reputation as a "tough" mentor, demanding "army discipline" from her charges. Gillian herself says that in life she is completely different and she does not have the core that the audience of the show watched. Be that as it may, after this television program, Michaels becomes known throughout America.

In 2010, she decides to leave the show, as she is going to start a family. However, Jill did not leave television and created her own show. In addition, she was invited to act as a host in one very popular program in the United States, which discusses issues excess weight and fight against it. In all the time that Michaels spent on television, she was able to create a real fitness empire by releasing books and video lessons. It was at this stage that the “Slender Figure in 30 Days” methodology was created, which will be discussed now.

Benefits of the program Slim figure in 30 days

According to the methodology developed by Jill, you have a choice of the type of activities. Can work on both the most problem areas, and the whole body at once. ABOUT high efficiency This program speaks eloquently from the experience of millions of women who have achieved their goal - a slim figure in 30 days. There are several levels of the program, depending on your initial physical readiness.

Michaels pays a lot of attention to motivation in his classes. If you started using her video lessons, then quitting them will be much more difficult than continuing to train. This is very important, because sometimes people do not bring the work they have started to its logical conclusion.

Gillian's curriculum is based on interval training and classes are held at a high intensity. Until there is no more effective way fight fat than interval training. Also, you do not have to independently select exercises and make them up. effective complexes. All this work has already been done by Jill and you just have to follow her recommendations.

Basic principles of the program Slim figure in 30 days

Classes for Michaels technique consists of two stages, the duration of each of which is three weeks. 21 days is enough to get you great results from your workouts and move to the next level. If the first phase involves working on the whole body, then in the second, special attention is paid to problem areas.

Before we consider the program itself, it is necessary to separately talk about the diet. Without following a few nutritional principles, a slim figure in 30 days will become an unattainable goal for you.

According to the first principle, you must take an individual approach in compiling your diet. This is quite understandable, because each person's body is individual and universal nutrition programs simply do not exist. It is very important to correctly assess your physique, because the speed of metabolic processes is associated with this. In lean people, the metabolism is high, while in obese people, on the contrary, it is slow. For the first body type, Gillian recommends eating more complex carbohydrates. If you have a slow metabolism, then the emphasis in food should be on protein compounds.
The second principle of the diet is to control the intake and expenditure of energy. Using special tables, you need to evaluate the energy value of the foods you eat and then determine the daily calorie content of the food. You will also have to use special calculators that will help you determine the amount of energy that you spend every day. Thus, you need to achieve a calorie deficit of 400 to 600 every day.
The third principle of nutrition says that during the day you need to eat four times. It is quite clear that it should be only wholesome and healthy foods; the basis of the diet is fruits and vegetables. Also, the nutrition program should include lean meat, seafood, fish and dairy products. To eliminate the option of overeating, you should keep a diary in which you should constantly enter the number and names of the foods you eat. Everything is quite simple, and if you follow all these principles in nutrition, then for you a slender figure in 30 days will become a reality.

You should start your journey to a slim figure with a program for beginners. It is suitable for girls who have never played sports before or have done it for a long time. Everything you need to carry out effective workouts- mat and dumbbells. The weight of sports equipment must be selected individually, but for most girls it will be enough to use dumbbells weighing from 0.5 to 1 kilogram.

Training should be done six times a week. In total, the program for beginners involves three levels of difficulty, to overcome each of which is given 10 days. One lesson consists of three segments, including five exercises. They must be performed twice in a circular mode with high intensity.

This is a very easy program and is suitable only for beginners. All exercises are very simple and it will not be difficult for you to master them. This is one of the main distinguishing features of the Michaels program, since many of the methods involve the performance of fairly complex exercises. In the absence of sufficient experience, they can cause damage. In this case, this is excluded.

When you have completed the first stage of the program, designed for beginners, you can move on to the next level. If you have enough experience in other types of spot, it makes sense for you to immediately start training from the second stage.

You have to deal with a more complex program, designed for 90 days. The total number of classes per week is six, four of which are strength, and two involve cardio. Progress the load in strength training follows every 14 days. Cardio loads should be increased every three weeks.

The strength training program is a two-day split, and you should alternate working on certain muscles each session. In total, the intermediate level training program consists of three phases, lasting one month each (four full weeks).

If the first stage may seem easy for you, then already at the second stage you will change your point of view. We do not recommend skipping the first phase due to its seeming ease. The main task at this stage is to prepare the body.

Gillian recommends that during the first week of classes, accelerate your metabolism and gives practical advice towards achieving this goal. Two workouts should be done daily. The morning is power, and in the evening there is a cardio session. Recall that it is worth starting to train according to this program only if there is sufficient physical training. If you do not have it, then return to the program for beginners. Despite the fact that two sessions should be held during the day, their total duration will be only half an hour. Surely you will be able to find so much time, because a slender figure in 30 days is the dream of many women.

First level weight loss workouts according to the Jillian Michaels program in this video.

Training program: Three levels are calculated for 30 days.

Duration of each level: 30 minutes

Required equipment for classes: mat, dumbbells, drinking water

Description of the complex "30 days shred" ("Slender body in 30 days")

There are many good programs out there, but Slender body in 30 Days with Jillian Michaels is unlike most of them. A huge number of Jill's fans began their journey to a slim figure with this unique workout.

The program "30 day shred" (in the circles of fans just SHREDS) is designed for 30 days. 3 levels. Each level lasts 10 days, then one day break and then the next level. The workout lasts approximately 30 minutes. But, this is quite enough to feel the whole pressure of Gillian and feel the strength in the whole body.

If you start exercising today, you won't want to stop. Therefore, your weekdays will turn into cheerful and joyful days. You will not notice how you become a couple of sizes smaller. Naturally, this applies to those of us who have fat stores, but even if you are skinny, try Jillian Michaels 30 day shred anyway - this workout will give you a boost and help you tone your muscles and strengthen your heart.

Inventory for this program:

Sports uniform (sports pants should be elastic, easy to stretch and not hinder movement!);

Sneakers (Do not exercise barefoot!!! This can lead to foot and ankle injuries);

A pair of dumbbells (If dumbbells are not available, you can use plastic bottles filled with water of 0.5 l.).

How to make Shreds?

Shreds can be performed in the morning, or in the evening, a couple of hours after a light dinner. The technique of doing the exercises is very important, so we recommend that everyone who is going to do this program review the entire complex. So you can easily perform the exercises you already know.

Turn on the video louder and forward, to meet a slender, toned body!

Level 1 "Slender body in 30 days"

So, once again, we recall that the duration of each lesson is approximately 30 minutes. The main part of the workout takes just over 20 minutes. The rest of the time is warm-up and stretching.

A truly uncompromising struggle for a slim body awaits you along with Jill. In this complex, Gillian is helped by two girls: on the left, Natalie, she performs complex exercises for advanced; and on the right Anita - she performs exercises for beginners.

In the first level of shreds, the complex consists of exercises such as squats, push-ups, lunges with weights, jumps, a killer set of exercises for abdominal Press and that's not all that will please you with the first level of the 30 day shred course.

In the beginning, you will feel that this is not for you. That you can't. You will feel sore muscles the next day, but don't give up! With each new workout your body will be filled with pleasant sensations. you wake him up daily workouts and be surprised how every day you can more easily perform this complex, which, as you thought, was not lifting for you.

Level 2 "Slender body in 30 days"

Everyone who passed this level considers it the most difficult of the whole complex. And you will again feel as if you were in a meat grinder.

All those hobo push-ups, quad jumps, deep lunges, and you'll learn from experience that Gillian hates having any of your muscles go out of work. You can't just press dumbbells or just squat. You must do both at the same time.

The second secret weapon of Jillian Michaels is the plank exercise. You will meet him at the second level of shreds (both static option and plank jumps). This seemingly simple exercise perfectly works out the muscles of the shoulders, arms and especially the press.

Among first-time 30 days shred participants, very few people are able to enjoy the second level of the program. For most, it is difficult from the first to the tenth day. But if on your first day with Gillian you were not even sure that you could make it to the end of the workout, now, despite all the difficulties, there is a stubborn confidence in you that you will go through this hell to the end. You can!

Level 3 (“Slender body in 30 days”)

One day of rest between levels and off we go! Like the previous levels, the third also frightens with its obscurity. But training is doing its job, your endurance by this point has already increased by 200% compared to the original. And let the sweat pour into three streams, but the breath no longer goes astray and the work of all muscles gives tremendous pleasure.

Superman, plank push-ups, squat jumps, plank runs, jumps, side planks, dumbbell runs, and squats.

30 day shred. Results.

Forget about scales! At this stage, the weight can fluctuate and mislead you and thereby frighten you away. Overworked muscles can swell from an unusual load, retaining water, so weight can increase. Measurements must be made only with a centimeter tape. Before starting the program, take all the necessary measurements: bust, underbust, waist, abdomen, hips and legs. Write down your parameters and after passing each level compare them. You will see an amazing picture of how your hated centimeters are melting before your eyes. The body will tighten and gain relief.

So! You did it! You did it! Your figure has already noticeably changed and these changes are noticeable not only to you. Now you can be proud of yourself. I don't think you can be stopped now. Has training become a lifestyle for you now? Then Gillian has many more different workouts for every taste. Make your choice and don't stop!

Full workout video30 day shred» Jillian Michaels

P.S. In order for you to celebrate your success, we have prepared a training calendar for you. Mark your achievements in it and go to the end, to a slender and toned body!

Jillian Michaels is a well-known personal trainer in the field of fitness, author of popular methods for losing weight and training. At 12, Jillian Michaels suffered from overweight. With a height of 150 cm, the girl weighed as much as 79 kg. Mother Jillian Michaels decided to help her daughter and brought her to sports section. Since then, a lot of time has passed and Jillian Michaels has noticeably changed, getting rid of excess weight and acquiring a slender, toned figure. Determined to help others, Jillian Michaels developed an author's diet and effective program workouts, the essence of which was outlined in the publication “Lose Weight in 30 Days”.

The essence of the diet

The Jillian Michaels diet is based on eating useful products, which contribute to the active burning of fat during intense physical exertion. When following a diet for weight loss, it is necessary to choose only natural products, without chemical additives, such as monosodium glutamate. Chemical additives help enhance the taste of foods, which leads to an increase in appetite, therefore, a person eats a larger serving volume, which leads to weight gain.

Before starting a weight loss diet, Jillian Michaels recommends calculating your individual rate. daily calories diet.

Daily caloric 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 weight gain, and a significant deficit will slow down metabolism. For safe weight loss according to Gillian's diet, it is necessary to subtract the allowable " energy reserve» 400-600 Kcal.

The basic rules of the Jillian Michaels diet:

popular:

✅ Proper nutrition for gaining muscle mass
✅ Diet for a novice 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 compiling 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 for the diet is complex carbohydrates(vegetables, fruits, cereals), and with normal and accelerated - 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 with a diet is completely excluded. Instead of dinner - a dense afternoon snack, such as salad or legumes.
Every day you should drink at least 2 liters of non-carbonated water with a diet, which will help speed up the metabolism, as well as remove toxins and toxins from the body.
Salt should be completely eliminated from the diet when dieting, as it is worst enemy slimness, says Jillian Michaels.
The author of the diet recommends keeping a food diary, you can also use it in electronic form, which will allow you to control everything eaten per day. Analysis of eating habits will help you switch to proper nutrition and not break the diet.

A slim figure in 30 days is not possible without regular classes sports. Jillian Michaels identifies the following levels of training, each of which lasts 10 days:

First level Jillian Michaels Programs - You should start doing exercises with dumbbells for 30 minutes daily for 10 days. Out of habit, after a workout, muscle pain may be felt, but this is the first step towards the cherished harmony.
Second level Gillian Michaels programs - Exercises with dumbbells become more intense, the main load falls on the chest and arms.
Third level Gillian Michaels programs - Consolidation of the result, most of the exercises are performed by stretching.

Allowed and prohibited products

Jillian Michaels Diet - Allowed Foods:

Lean meat (rabbit, veal, beef);
Low-fat poultry (turkey, chicken);
Fish and seafood;
Eggs;
Low-fat dairy and sour-milk products (kefir, cottage cheese, yogurt, fermented baked milk, cheese);
Wholemeal bread (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 cereals (oats, buckwheat, rice, millet);
Olive, vegetable oil;
Lemon juice;
Dried fruits;
Natural honey.

Of the drinks on the Jillian Michaels diet, in addition to water, vegetable and fruit juices, tea (green, herbal), but without sugar, decoctions of herbs and berries are allowed. 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 sour-milk products;
Fresh pastries, 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 spices.

From drinks on the Jillian Michaels diet, soda and alcohol should be excluded, coffee consumption should be minimized.

Day	Breakfast	Snack	Dinner	afternoon tea
1	Steamed omelette with 2 eggs	Green apple	Boiled chicken fillet. Greek salad"
2	Cottage cheese seasoned with natural yoghurt with dried fruits	Berry mousse	Steamed turkey fillet with broccoli and spinach	Salad "Brush"
3	Oatmeal with skimmed 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	cottage cheese pudding
5	Curd casserole with raisins	Orange	Steam cutlets from beef. Spinach, broccoli	Caesar salad"
6		2 kiwi	Bouillon. 2 slices of whole grain bread. Steamed chicken breast.	Vegetables with seafood
7	Steamed omelet with tomato	Berry smoothie	Steamed veal meatballs. Arugula	Beetroot with croutons
8	Muesli with dried fruits	A glass of kefir	Celery soup. 2 slices of whole grain bread. Grilled hake fillet	shrimps in cream sauce
9	Cheesecakes with raisins	Pear	Mushroom cream soup with croutons. fish soufflé	Baked apples stuffed with cottage cheese
10	Cottage cheese and carrot casserole	2 peaches	Ear 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"	Braised bell peppers
13	Rice pudding	2 apricots	Rabbit stewed in a creamy sauce. Bean puree	Cottage cheese seasoned with dill yogurt
14	Pumpkin porridge	Tomato juice	Steam turkey cutlets. Salad "Shopsky"	Zucchini fritters
15	Cauliflower in an omelette	A glass of kefir	Broth with rye croutons. Beef medallions.	Arugula with shrimps
16	Lazy dumplings with low-fat sour cream	Pomegranate	Vegetable stew. Baked pollock.	Eggplant stuffed with vegetables
17	Oat flakes with kefir and dried fruits	Orange juice	Bouillon. "Caesar" with chicken.	The vinaigrette
18	2 poached eggs. Tomato	2 tangerines	Stuffed peppers with beef meat	Salad "Brush"
19	Carrot cutlets. Herb tea	A glass of fermented baked milk	Chicken rolls. Squash Cavier	String beans stewed in a 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	Cheesecakes with natural yogurt	Orange	Stuffed cabbage leaves with veal meat	Avocado and Cucumber Smoothie
23	2 hard boiled eggs. Cheese toast	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	cottage cheese pudding	Pomegranate	Rabbit stewed with vegetables	Braised string beans
26	Zucchini fritters. Green tea	A glass of kefir with herbs	Bouillon. 2 slices of whole grain bread. Steamed fish cakes	lazy cabbage rolls
27	Milk rice porridge	2 peaches	Vegetable stew. Turkey Beef Stroganoff	Seafood with vegetables
28	Muesli with dried apricots	A glass of fermented baked milk	Mushroom cream soup with croutons. Grilled salmon steak	The vinaigrette
29	Nalistniki with cottage cheese. Herb tea	Kissel	Okroshka. Steam beef meatballs	Carrot salad with sesame seeds
30	French omelette	2 kiwi	Grilled trout with vegetables	Salad "Brush"

Right way out

The Jillian Michaels 30 Day Diet is based on the principles healthy lifestyle life and proper nutrition, and therefore this method of losing weight is absolutely not harmful to health. Do not expect miracles and instant results from the Jillian Michaels diet. This method of losing weight, first of all, is 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, according to Gillian Michaels - the right way to a slim figure.

To maintain the achieved result of losing weight, when leaving the Jillian Michaels diet, you must continue to follow all its basic postulates, namely: do not dine, eat exclusively natural products, drink at least 2 liters of water without gas 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 methodology, because in 30 days the body has already managed to rebuild, adapt to the exclusion of food intake in the evening and before bedtime.

When leaving the Jillian Michaels diet, it is also necessary to adjust the training program. The author of the methodology recommends switching to combined training, combining strength exercises with pilates, aerobics, yoga. To maintain your shape, you should train at least 4 times a week. Each intense training should last at least 30 minutes.

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 became famous for her own weight loss system, in which she strives to take a constructive approach to health and self-sacrifice. Gillian Michaels Slim Figure in 30 Days Program(Jillian Michaels "30 Day Shred") is a weight loss workout that focuses on three factors - a fitness regimen, an individual 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 methodology. The Jillian Michaels Diet is based on the consumption of foods that are appropriate for body types and the way you eat in order to achieve the best results. The system includes hundreds of recipes. Thousands of people around the world have been inspired by the Jillian Michaels system to lose weight and not gain weight. Many of them have achieved great success using her methodology, and her system is actively sold in America for a lot of money. With regard to food, Jill does not follow only one method, i.e. low content, etc., but believes that each person needs his own nutrition plan that suits his particular one.

Jillian Michaels' The 30 Day Shred weight loss system promises results within a month, passing three levels in 30 days in a row. Exercise is the best way to lose weight in a healthy way. The levels consist of an intensive program, before starting which you should consult 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 the waist around the navel and around the bones of the hip joint for its measurement;
to measure the buttocks, place the tape measure on the back of the buttocks and connect it in front;
write down in a notebook or the 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, how you store fat, and how you maintain muscle. The better the hormonal balance, the better the weight loss,” explains Jillian Michaels, who usually aims for 8 hours of sleep per night.

System description

Jillian Michaels video "Slender Figure in 30 Days" is great for people with, as well as 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 this in mind, if you think you can just skip the first level and go to level 2, you will be surprised. Level 2 is very difficult. So when Jill says to start at level 1, listen to her, because she has seen how difficult these classes are, even for those who are "in shape".

Please note: Jillian's original "Slim in 30 Days" workout videos, which can be found in the public domain on Youtube, have her "girls", two women who train 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 - 3 minutes of strength training, 2 minutes and 1 minute on. The 1-minute abs is your rest time. These are intense workouts with a frantic pace.