Among all Gillian's programs, "Perfect Figure in 30 Days" stands out. It is designed in such a way that a woman can lose the maximum possible number of kilograms without endangering her body. The program is designed for 30 days and consists of 3 levels, which last for 10 days. After each level, you must definitely take a one-day break to give the body the opportunity to rest and tune in to new loads.

The effectiveness of the course is due not only to hard work on your body, but also to well-planned classes. So 3 minutes should be devoted to strength training, 2 minutes to exercises to maintain the proper functioning of the heart, and 1 minute to training the abdominal area. Such a division allows you to use all the necessary muscles during each workout and accelerate the burning of subcutaneous fat. You will not even notice how you will become 1-2 sizes smaller, tighten your muscles and strengthen your heart! A unique set of exercises from Jillian Michaels will help you get a beautiful figure in 30 days!

Program inventory

For classes you will need:

• two dumbbells (instead of dumbbells it is allowed to use 0.5 l plastic bottles filled with water);
• sports uniform (trousers must be elastic and not hinder movement);
• sneakers (you can’t do barefoot, as this can lead to injuries to the ankle and foot).

The first level of the program "Slender figure in 30 days"

The first part of the course involves active work on weight loss. The right mental attitude is important - you should be prepared for the fact that the classes will be intense and quite difficult. For the first few days of training, you will physically feel every cell of your body, but this pain will most likely be pleasant, because you will realize that you have taken the 1st step towards perfection. On the 5th day, the exercises will already seem to you not so difficult, as the body will begin to get used to the systematic loads, and you will feel that you are going in the right direction.

The first level of the complex includes the following exercises: push-ups, squats, jumps, lunges with weights, a set of abdominal exercises.

The second level of the program "Slender figure in 30 days"

The first day of the Level 2 course may seem incredibly difficult for you, even though your body is already set up for daily intense loads. All women who have completed the program consider the second level the most difficult part of the course.

This stage of the program involves enhanced training aimed at the upper body. You'll be doing exercises like hobo push-ups, deep lunges, planks, quad jumps, and see for yourself that Jillian Michaels made sure none of your muscles were left out of work. You can't just squat or press dumbbells - you have to learn how to do both at the same time.

The third level of the program "Slender figure in 30 days"

This part of the course will most likely be associated with the most intensive classes. However, you will be pleasantly surprised, because in fact this stage will be much easier than the previous two, and you will pass it with ease, due to the fact that by this time your body will be sufficiently trained. New exercises will be given quite easily and will not cause any special difficulties. The last 10 days of the program will seem easy and pleasant to you, primarily due to the fact that you will see the result of your work.

The third level involves the daily implementation of the following exercises: jumping, push-ups in the plank, squat, running in the bar, jumping on legs apart, running with dumbbells, side plank, etc.

results

After 30 days of intense training, the weight may fluctuate, misleading you. Trained muscles will swell due to increased exertion, retaining water, which can lead to weight gain. But don't panic! Take measurements with a tape measure, not a scale.

Jillian Michaels has become an idol for many weight loss athletes as she is a black belt in martial arts and a certified trainer who is well versed in the basics of fitness programs and diets.

Gillian is the mother of 2 children, and she became famous thanks to the development the author's weight loss program "Slender figure in 30 days" (30 Day Shred) . At the heart of the system is a healthy constructive approach to weight loss. Below we will analyze the principles of losing weight in 30 days with Jillian Michaels by levels.

Jillian Michaels 30 Day Weight Loss Program: The Basics

The entire weight loss system under the Slim Figure in 30 Days program is based on three levels of difficulty, each of which consists of special exercises that were developed by Michaels herself, and are a hallmark of her methodology. The diet for such weight loss is developed based on the type of complexion and methods of eating. Those who managed to try to lose weight with Jillian Michaels achieved good results and never got better.

It should be noted that this is not Gillian's only weight loss program, she has developed many methods for losing weight in 30, 60 and 90 days. The trainer also pays special attention to individual problem areas on the body.

Characteristics of the program from Jillian Michaels "Slender figure in 30 days"

The program from Jillian Michaels "Slender Figure in 30 Days" is designed for beginners who have not yet tried active training and are not ready for self-sacrifice in nutrition and sports. The main characteristics of this system include the following:

1. Exercises for training are quite simple and understandable for even people who are not initiated into sports to perform.
2. There are three levels of difficulty in completing the program. Everyone chooses exactly the one that suits him best (trainings are comfortable both psychologically and physically).
3. Video support helps to perform the exercises technically correctly, and Gillian's comments about possible mistakes will help to conduct classes with maximum benefit.
4. The program was developed for 30 days and is divided into three stages with increasing complexity, passing each of which you get the result and readiness to increase the load.
5. Training lasts only 30 minutes, but all groups of muscle tissues are worked out. This fact is “to taste” for those who cannot find time in their schedule to work on their own body.

Lose Weight in 30 Days - Level 1, 2, 3

What can be achieved with three levels, each 10 days long, according to the Jillian Michaels system?

• First level- aimed at preparing and "awakening" the muscles;
• Second level- the main one, when the maximum load is given to the already prepared muscles;
• Third level- designed to consolidate the result.

There is a gap of one day between levels. This day is necessary for relaxation and growth of muscle tissue.

How to prepare for level 1, 2, 3 weight loss in 30 days according to the Jillian Michaels system?

So, you have decided to get results in weight loss in 30 days using the Jillian Michaels weight loss system. How to prepare for training and what should be considered when referring to this program? The formula for success is: exercise + healthy eating.

Before starting active training, you need to go through the preparatory stage.

1. Measure your weight and your body. These will be the starting indicators from which the weight and volume reduction will be counted. Measurements must be taken everywhere: waist, chest, hips, arms, legs.
2. Calculate body mass index. To do this, you need to know your weight in kilograms and height in meters. Next, the following formula is used: weight (kg) / height (m) squared.
3. Keep a weight loss diary in which you record your first measurements. Subsequently, after each passage of the level, you will make the resulting changes to your body.

Also, it will not be superfluous to throw out all the “wrong” foods from the refrigerator and fill it with fruits, vegetables, low-fat varieties of fish, meat and dairy products.

Jillian Michaels: slim figure in 30 days by levels

As already noted, losing weight in 30 days is divided into three levels of varying complexity. As for the exercises themselves, they are distributed as follows:

• 3–5 min strength exercises
• 2–4 min training of the heart muscle;
• 1-2 min exercises for the press.

Such approaches, subject to the exclusion of fatty, flour and sweet, will help to spend the maximum number of calories, which will lead to weight loss.

We talked about the basic principles of losing weight according to the Jillian Michaels system, now let's move on to a more detailed consideration of each of the levels.

Lose Weight in 30 Days - Level 1: Video Slim Figure in 30 Days with Jillian Michaels

The first level lasts 10 days. When it passes, all, even the smallest muscles, are included in the work. Out of habit, they will whine, get sick, but this is not a reason to abandon the exercise. Body aches indicate that the path to your harmony has already begun. A comprehensive training and technique for performing movements can be studied on the video.

Slim in 30 Days - Level 2: Workout Video with Jillian Michaels

After the first 10 days, the second level of classes begins. The muscles will already be ready to take a deeper load, but this does not mean that it will become easier. Training will become even more intense, and the main emphasis will be on the arms and chest. The video shows a set of exercises.

Lose Weight in 30 Days Level 3: 30 Days Video with Jillian Michaels Final Workouts

The last 10 days can be called "fixing" the results. Muscles will no longer bother. On the contrary, the body will “demand” physical activity. The result obtained during the passage of the first two levels will certainly please you and give you the strength to work on yourself further. Watch the video for a set of exercises for the third level.

One of the main features of this program is not only physical changes, but also psychological impact. To develop a habit in a person, you need to repeat the actions for 21 days. So, at the end of the 30 day system, you will not want to stop and will continue to play sports every day, and this is the key to a toned, slender body.

How much can you lose with jillian michaels slim figure in 30 days by levels?

The numbers of outgoing kilograms may be different. But it is worth pointing out that the system developed by Gillian Michaels is aimed at getting rid of subcutaneous fat and building muscle mass. As you know, muscle fibers are heavier than fat, so when you stand on the scales, you can get a minimal result, but a fit, curvy person without ugly folds with cubes on her stomach will look at you from the mirror. And to make sure of progress, a weight loss diary that you start before starting training will help.

Diet with Jillian Michaels when losing weight in 30 days: menu by day

Like it or not, half the success of losing weight in 30 days depends on nutrition. You can’t completely refuse food, since active training requires a maximum of healthy calories. Review your diet and exclude fats, sweets, fast foods, starchy foods.

• Greens (especially leeks).
• Legumes.
• Fresh berries.
• Protein in the form of dietary meat and eggs.
• Not sweet fruit.
• Vegetables (here you need to give preference to cabbage and broccoli).
• Nuts, but in moderation.
• Whole grain cereals and bread.
• Fat-free dairy products.

Now about meals. They should occur every 4 hours, in small portions. Breakfast is the key to activity for the whole day. Water - you should drink it in the amounts recommended for your weight. After 19.00, the refrigerator is “locked”, let's say a snack in the form of an apple or a glass of fat-free kefir.

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 exercises.

After Jillian Michaels began to train according to her program, she dropped those extra pounds, gaining a toned and slender figure. Jill started her career as a gym trainer in 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, if we are talking about the loss of a large number of extra pounds, then you will have to repeat the course several times until you achieve 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 than other parts of the body, the arms and pectoral muscles are now loaded, 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 practicing on a different training program. To understand the correct technique for doing the exercises, you can watch the video by 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 abandon fats or carbohydrates, her diet is based on the use of healthy foods. They help the body fight fat reserves 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 tasty dishes from these products, because diet food is not as scarce 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 foods with a lot of 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 calorie intake 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. The maximum number of extra pounds that this method helps to lose is ten. Remember that you need to practice in 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 dominated by 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 train regularly and do not eat harmful foods, and that's when you will find the figure of your dreams.

Let's take a closer look at what Gillian's weight loss system is based on, and how it helps women acquire the desired forms. Is it just food?

Gillian's problems began as a child with a mental disorder. And in adolescence, the girl received another stress - her parents divorced. It was during this period that the girl actively began to gain weight. By the age of 12, Jillian's weight had reached 70 kg, despite the fact that her height was 150 cm. The psychological state of the teenager was aggravated by ridicule from her peers.

Gillian's mother did not remain indifferent to her daughter's problems. It was with her filing that the girl changed school and was recorded in karate. Playing sports helped Jillian to understand that she was able to discipline herself and change her appearance and life for the better.

At the age of 17, Jillian Michaels made another desperate act, she left home. She took full responsibility for her life. She worked as a bartender and dreamed of playing sports professionally. And in 2012, a step towards the dream was made. Gillian and her companions open a fitness room and begin their coaching career. To date, there are several author's weight loss courses from Jillian. One of the most famous is called the Lose Weight in 30 Days course. One of the main points of this system says that in order to lose weight, you need to exercise regularly.

Like many other weight loss systems, this one is based on two principles: proper nutrition and competent physical activity.

Diet

First, let's figure out what is the specialty of the nutrition that Michaels offers. The Jillian Michaels diet involves strict calorie counting. Gillian suggests reducing the number of calories so that their deficiency leads to weight loss. But this should be a very competent deficit, because if it is exaggerated, the body will begin to starve and the process of losing weight will be blocked.

An important point is also the fact that the "Lose Weight in 30 Days" system does not involve dropping a large number of extra pounds. Not more than 10 kg. You can lose exactly up to 10 kg in 30 days if you reduce the number of calories to a certain amount.

Approved Products

Lose Weight in 30 Days with Jillian Michaels includes a list of certain foods that are particularly good at burning body fat. These include: seafood; lean meats and fish; grains, beans; cold-pressed vegetable oils; citrus; vinegar; low-fat dairy products; vegetables; fruits; nuts; seeds; spices.

In addition, it is necessary to drink at least two liters of pure sodium-free water per day, it is this water that helps to remove toxins from the body.

Prohibited Products

The menu of the program, which helps to lose weight in 30 days, excludes the following products: confectionery, pastries, fast food, alcohol, caffeine, trans fats, purchased juices and drinks, spices with flavor enhancers.

The 30-day weight loss program menu also highly recommends minimizing such foods as: sausage, sausages, mayonnaise, ketchup, canned food, pickles.

Consider your metabolism

Also in the weight loss program for 30 days, it is important to consider the speed of your metabolism.

If your metabolism is slow, then the menu should be dominated by complex carbohydrates. And if you have a fast metabolism, then you need to give preference to proteins.

Diet Benefits

The main advantage of the Jillian nutrition system is that it does not cause any harm to the body. A great figure is earned in an absolutely healthy way. It is a healthy diet and there are no contraindications for it.

For some, the difficulty may be perhaps a too light dinner, which even more resembles a snack. But you can also get used to this, especially if the goal is a slim figure.

And here is an approximate daily menu of this diet:

• Breakfast: scrambled eggs, a cup of green tea.
• Second breakfast: fruit salad.
• Lunch: vegetables, grilled meat, tea.
• Dinner: vegetable salad with a spoonful of porridge or legumes.

It is also impossible to take too long breaks in food, no more than four hours. Following all the recommendations, a slim figure in 30 days is provided to you.

Physical exercise

The second principle on which the Jillian Michaels weight loss system is built is competent, and most importantly, regular physical activity.

The first ten days of the program you need to do 30 minutes every day with dumbbells. It is during these first ten days that weight will go the fastest. The less active you were before, the better results you will notice during this time. Your slender figure will already begin to show itself.

After this period, exercises with dumbbells will need to be supplemented with power-type aerobics, Pilates and yoga. During this period, fat burning will not be as active - this is normal. But your endurance will increase, and the first muscles on the body will begin to appear.

Every woman, regardless of age, dreams of an ideal and And almost every winter, treacherous "reserves" appear on her body. And if the beach season is still far away, then deep in the subconscious mind there is a thought that pushes back the ghostly saving Monday, from which daily runs will begin and What to do if half of spring has already passed, but things are still there? In this case, the author's video instruction by Jillian Michaels "Slender figure in 30 days" will come to the rescue.

What is the course focused on?

The video tutorial will help everyone to find a toned body and lose up to 10 kg of excess weight in just 1 month. The one and a half hour course is divided into three parts and was developed by the author primarily for people who do not have regular physical activity. Jillian Michaels created several video programs at once, designed for different purposes, however, the training workout “Slender Figure in 30 Days” instantly gained the most popularity among the population.

Transfer your experience

In her youth, Gillian herself had a pernicious habit of seizing experiences and was a chubby girl. With the help of classes in various sports sections, she quickly brought her body into an ideal, toned state. It would seem that having achieved a result, one could stop, but not in the case of Gillian. Awareness of one's destiny becomes so bright and distinct that one's own developments appear, and the call "Lose Weight in 30 Days!" no longer seems to be something unrealizable.

It is important for every person who buys this special course that the program has passed its first tests on the creator herself. When people see a real role model in front of their eyes, it gives them more confidence and greater personal motivation.

Study of metabolic processes

Gillian was able to take her place among America's leading fitness instructors because she worked not only in the gym. She found an integrated approach to the solution. Training alone will never give the desired result, no matter how much we count on them. The author's study of metabolic processes in the body helped to achieve great success and universal recognition. There are a lot of recommendations on nutrition, and everyone can choose for themselves, in parallel with the course "Slender figure in 30 days", something from their own, individual gastronomic preferences. In addition to video courses, the famous coach also publishes author's books.

The effectiveness of simple exercises combined with a well-established scheme

The author of the video lessons was in solidarity with the progressive athletes of her time, who use only simple exercises in their training. Why complicate the process, if all you need to do is bring the number of approaches and their alternation to the correct dosage. So, the 3-2-1 magic scheme became a key moment in the Slim Figure in 30 Days program, where simple ones last exactly 3 minutes, running cardio loads continue for 2 minutes and 1 minute is allotted for abdominal training.

Strict sequence

Many people who try to achieve a perfect, toned body on their own, periodically experience a feeling of complete failure. Hopelessness, lack of progress in classes and visible results make people rush from one chosen diet to another, from one set of exercises to the next newfangled one. Who doesn't know this situation? It seems that you don’t overeat, and every morning you sweat on a run, and you pump up the press, but you can’t squeeze into last year’s one.

"Slender figure in 30 days": reviews of people who have completed the course

Therefore, willy-nilly, you begin to listen to the advice of other people who recommend this or that method of training. So, according to the reviews of many fitness enthusiasts who have already tried the video course “Slender Figure in 30 Days” from their own experience, it is indeed possible to achieve certain results during this period.

Are you used to getting on the scale every morning? Do not be alarmed if it seems to you after 10 days that excess fat is in no hurry to leave your body, and the arrow treacherously froze at the initial indicator. Take a close look at your figure in the mirror. See how embossed the stomach becomes, how taut the buttocks are, and the chest seems to look more magnificent? This means that your workouts give visible results. At the first stage, a process occurs as a result of which the body is brought into tone. Muscle mass is noticeably heavier than body fat. Partially fat was removed from the body, but its place in the total body weight was taken by emerging muscles.

Sometimes people note that after the start of the training course, the total weight even slightly increased (again due to the growth of muscle mass). It's not scary. The body will soon get used to its new state, and the process of active burning of subcutaneous fat will begin. In addition, the course "Slender figure in 30 days" consists of three parts, alternating which in any order, you can achieve good results.

Get used to the intensity

So, we found that the first 10 days is not an indicator of local burning of excess fat. The first decade of the month teaches people to get used to the intensity of the loads and visually improves the shape of the body. It may seem to someone that the physical activity proposed in the program is excessive. But lighter loads will not be able to achieve the desired result in such a short period. In addition, one of the parts of the video tutorial lasts only half an hour. Well, thirty minutes of daily exercise, no matter how intense they are, is able to withstand even a person who has not trained before.

No need to force events

Some people who have previously had experience in sports believe that if you immediately aim for an hour and a half daily workouts, the effect will be even faster. This is not true. No need to be zealous and immerse yourself in training. The body will not appreciate it. On the contrary, he will resist with all his might. This special course is designed to the smallest detail. The main thing is to set yourself up that when the ideal body is molded, "Slender Figure in 30 Days" will remain a daily guide and admonition to never again allow yourself slack in relation to extra pounds.

Difficulty levels

Jillian Michaels offers her followers simple exercises grouped into three levels of difficulty. We remember that it is not necessary to start from the simplest level and build up to the most difficult one. You can alternate the levels by day as we see fit. Each person has individual characteristics. Sometimes a schedule that works for one person may not work for another. Another feature of the presented complex is the involvement in the exercises of all muscle groups without exception. Do not disregard even not particularly developed muscles of the body and become slimmer every day! That is the goal of Jillian Michaels.

Some caveats

The intensity of the proposed loads, even if they last only 30 minutes a day, people with deviations in the musculoskeletal system are not always able to withstand. If, after training, joint pain or other symptoms that are not related to the construction of muscle tissue are noticed, then it is better to consult a doctor for certain recommendations. Well, it is customary to remove the muscle pains that have arisen among fitness enthusiasts with warming ointments.

Lesson conditions

In order to start training, it is not at all necessary to have an equipped training complex at home. To master simple, but very effective exercises, you will need a little free space in the room where you can lay a couple of dumbbells, which can easily be replaced with homemade weights. In the role of home-made dumbbells, plastic cylinders filled with water often act.

Psychological attitude

Remember, no matter how ideal the presented complex is, it will not work effectively if a person is skeptical about the final result in advance. Moreover, you need to do it only in a positive mood and with a smile on your face. The very process of doing the exercises should be pleasant, and not turn into a mandatory routine. In addition, if you clearly imagine what you want to blind ideally, a slender figure in 30 days, a beautiful body and admiring glances of girlfriends and secret admirers are provided to you.