Some people think that it is impossible to get a beautiful figure in just 30 days, others prove the opposite with their own successes. A faithful assistant on the way to losing weight has become the program of the world-famous trainer Jillian 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 a 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"). Very overweight people participate in this show, 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, it was impossible to achieve excellent results on this project in a different way.

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 of a healthy lifestyle 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?

A 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 training with a minimum amount of 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 perform exercises during their child's daytime sleep. 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 more slender 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.

Intensive training and proper nutrition - here's how to get 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, the muscles begin to hurt, but after 3-4 days the discomfort disappears, 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 the maximum effect in burning fat.

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

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. They usually do it when they have free time and energy.

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. Intensive classes do not affect breastfeeding in any way, so breastfeeding is also not a contraindication to starting 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 minute
2 block	rowing: standing with slightly bent legs, the body is tilted, 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 minute
3 block	lie on the floor, bend your legs, arms with dumbbells spread apart and back so that they are above the 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 minute
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 - the position, as for push-ups, leaning on straight arms, pull both legs to the chest in a jump, in a simple version - pull the legs alternately repetition of both exercises.	2 minutes
	lifting the body from a lying position, palms behind the head, one leg, bent at the knee, stands on the floor, the second is straight parallel to the floor, lift the body at the same time as pulling the straight leg towards it; similarly with the other leg.	1 minute
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 minute
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, while twisting the upper body.	1 minute
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 the last stage is a little easier than the second, especially since 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 jump 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 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 spread wider than shoulders, tearing off a little feet from the floor; repetition of both exercises.	2 minutes
	lifting straight legs in a supine position, straining the lower abdominal muscles; in a supine position, raise straight legs 10 cm from the floor and perform crossing movements (scissors), put your hands under the buttocks.	1 minute
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 the sides 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 minute
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; push-up emphasis, hands resting on dumbbells, the right arm is pulled up to the chest in turn, then the straight right leg is up (for beginners, the legs can be bent at the knees), then the left arm 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 minute
Hitch	repeat hitch level 2.

Food

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.

A sample menu for the day might be as follows:

• 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; flavoring 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.

Jillian Michaels is a well-known developer of author's weight loss systems. The success story of this attractive woman begins with the fact that at a young age she was unhappy with her figure and dreamed of making it perfect. In addition, the girl really wanted to open her own gym, where everyone could do fitness.

Gillian's dreams came true - from a plump girl weighing 70 kg with a height of 150 cm, she turned into a fit person with attractive forms. As for the gym, the girl held her first classes as a coach in 2012. The fitness room was opened at the expense of the savings of Jillian herself and her companions.

Today, thanks to another development by Jillian Michaels, both women and men can become owners of a slender figure in just 30 days. The main principles of the program are not to miss classes, to correctly take physical activity and eat rationally.

Slim figure in 30 days

If you're new to weight loss, Jillian Michaels' program will get you up to speed quickly. The duration of each lesson is 30 minutes, so the body does not have time to get tired and perceives all the actions in the best possible way. But Jill is not limited to light loads, in her programs there are always both simplified and more complex exercise options. If the system is to your liking, you can always go to a difficult level and achieve perfect results. Thus, the load will last for another 30 days.

Program description

Strength training is a three-level system, each stage of which is designed for 10 days. At each level, the body receives a load for all muscle groups. But getting used to the load is not observed, as the exercises change. This approach enhances the fat burning effect and has a beneficial effect on the figure. Between levels it is allowed to make a day off, after which you must immediately move to the next level.

First level

So, the 1st level of fitness loads will make the body feel absolutely all the muscles. Out of habit, classes can cause muscle pain, but these sensations will be light and pleasant. Pain symbolizes the first steps towards beauty and harmony.

How the first level of the program "30 days in pursuit of harmony with Jillian Michaels" is performed is clearly shown in the video. It is very easy to understand the coach, as the broadcast is in Russian.

Second level

By the end of day 10, level 1 loads will become habitual for you, but you can’t relax. The thing is that at level 2 of his unique program, Jill demonstrates the features of new activities. All exercises become noticeably more difficult, and the main load now falls on the chest and arms. At level 1, these body parts were practically resting.

Third level

The beginning of level 3 brings from Jillian Michaels the simplicity of the actions performed. Compared to the previous stages, the third step does not seem too difficult. Its passage is designed to consolidate the results achieved.

Diet Jillian

Michaels nutrition system is based on strict calorie counting. A fitness trainer suggests systematically reducing the amount of calories consumed so that their deficiency provokes the body to lose excess body weight. But the Jillian Michaels diet has its own characteristics - if the lack of calories is significant, the body will become hungry and block the processes leading to weight loss.

We also want to draw your attention to the fact that Jill's weight loss system is not designed to get rid of too much excess weight. By reducing the number of calories by day, you can achieve the maximum result minus 10 kg in 1 month.

Approved Products

The menu offered by Lady Michaels contains a list of foodstuffs familiar to all. Their "highlight" is the ability to burn body fat reserves. In addition to eating the right foods, you should also drink 2 liters of sodium-free water every day. Pure liquid perfectly drives toxins from the body.

What you can eat for 30 days, following the weight loss programs of Jillian Michaels:

• Seeds.
• Fruit.
• Spices.
• Vinegar.
• Grains and beans.
• Seafood.
• Vegetables and fruits.
• Citrus fruits.
• Fish and meat of lean varieties.
• Dairy products with low fat content.
• Cold pressed vegetable oils.

Prohibited Products

Naturally, any diet menu contains prohibited foods. The Michaels coach system is no exception. Deciding on a monthly course of weight loss, you must know in advance what you will have to give up.

What Not to Eat on the Jillian Michaels Diet:

• Fast foods.
• Shop juices and drinks.
• Baking and confectionery treats.
• Transformed fats.
• Seasonings with flavor enhancers.
• Caffeinated and alcoholic products.

Small portions are allowed to eat sausages, pickles, mayonnaise, canned food, ketchups. Keep in mind that with a slow metabolism, your diet should be rich in complex carbohydrates. If the metabolism is fast, it will be preferable to eat protein foods.

When compiling the menu by day, be guided by the option proposed by Jill herself:

• Breakfast - scrambled eggs with green tea.
• Lunch - fruit cutting.
• Lunch - grilled meat, boiled or fresh vegetables, tea.
• Dinner - a couple of spoons of beans, a spoonful of porridge and a small portion of vegetable salad.

Yoga by Jillian Michaels

Yoga, represented by Jillian Michaels, is far from the principles of classical practice. What the fitness trainer offers is yoga for weight loss, a unique power load. The course called Yoga Meltdown is a 2-level system with a duration of 30 minutes for each level.

The benefit of classes is a significant improvement in stretching and coordination of movements. This complex will enhance the effectiveness of heavy exercises taken from other systems. But we remind you that you will not burn more than 10 kg of fat.

Interestingly, Jill does not determine the time of classes in Level 1. When to move to a new level, you decide for yourself, taking into account the impressions of the loads of the initial stage. If level 1 of power yoga is easy for you, feel free to master the technique of level 2. You won't need anything other than a yoga mat and a comfortable suit.

We wish you to successfully overcome the path to the ideal figure!

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 "Z0 days shred" ("Slender body in 30 days")

There are many good programs out there, but Slim Body in 30 Days with Jillian Michaels is not like 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 with a volume of 0.5 liters.).

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 such exercises as squats, push-ups, lunges with weights, jumps, a killer set of abdominal exercises and this is not all that the first level of the 30 day shred course will please you with.

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 fill with pleasant sensations. You will wake him up with 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!

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

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

How sport affects a person's life

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

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

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

How to do the program "Slender figure in 30 days"

The effectiveness of the program, first of all, is due to the unquestioning implementation of a number of simple rules:

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

Before the start of classes. How to prepare for training

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

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

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

• Basic equipment (small dumbbells, rug, wristband or napkin for wiping sweat);
• A measuring tape to help you monitor and compare results after each step;
• A small bottle of water;
• Sports suit (or special leggings for aerobics) and comfortable shoes.

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

Course system “Slender figure in 30 days”

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

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

The main rule is the technically correct implementation of all the proposed exercises and maximum return. A well-known trainer does not promise that it will be easy to do, but guarantees a stunning result.

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

The confidence of Jillian herself, which she exudes from the very first seconds of the video, and her flawless body is the best motivation for any woman. In addition to a great motivational push, the coach describes his system in detail and in an accessible way, leaving no questions or other understatements.

She is honest to her wards - perseverance, aspiration, ruthlessness towards herself - this is the only way to achieve a decent result in sports.

Basic level exercises

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

Ginny's wonderful assistants demonstrate 2 types of loading (light and normal), i.e. you yourself can choose the option for performing the exercise that you consider the most appropriate. Among them:

• A simple warm-up, prepares the body for the main physical activity: circular swings of the arms, spreading and reducing the arms while standing, circular movements of the body, jumping with swings and more.
• Power stage: push-ups from the floor, squats with weight, jumping in place.
• Various exercises to improve the muscles of the abdominal and lower press: crunches, twisting with leg raises, lunges with weight, rowing exercise and many others.

Jillian Michaels - Slim figure in 30 days - Level 2 Video

The exercises that make up this level are already more difficult, but your body will not feel this much, because. the previous 10 days have already yielded results, strengthening the core muscles.

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

New exercises at home:

• Circular swings with arms in the opposite direction.
• Reverse mill.
• Double jump rope.
• Squats with and without weights.
• The plank is ordinary.
• Side plank.
• Push-ups, etc.

The main load of the complex is directed to the muscles of the chest and arms.

Jillian Michaels - Slim figure in 30 days - Level 3 Video

Your body is already accustomed to the loads and requires their increase. The 3rd stage of the world-famous complex is aimed at consolidating all the results that you have already gained.

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

• Circular rotations of the hands.
• Jumping up and side.
• Plank with arm and leg raises.
• Raising the legs bent at the knees.
• Plank with change of hands.
• Bending lying on the stomach.
• Rock climber and many others.

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

Diet and nutrition

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

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

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

Daily calorie intake:

According to the Harris-Benedict formula: Kcal

According to the Mifflin-San Geor formula: Kcal

Guidelines for weight loss:

Calorie Range: Kcal

Daily protein intake: gr

Daily fat intake: gr

Daily intake of carbohydrates: gr

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

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

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

Given a large overweight, 10 kg is just the result that you should expect from an integrated approach to losing weight. With regular physical training, the body will begin to dump unnecessary ballast of water, which will lead to a sharp weight loss.

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

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

A healthy diet, in combination with reasonable physical activity, can slowly but surely and long-term save you from the problem of excess weight.

Diet in 3 stages

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

Stage 1

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

Stage 2

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

Salad leaves, nuts, low-fat dairy products are also useful.

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

Stage 3

Preparing the body for hourly meals. Gillian recommends an interval between meals, which is 4 hours. Three more tips from the fitness star:

• Even distribution of caloric content of food throughout the day;
• A full breakfast, which guarantees the correct functioning of the body;
• Refusal of late dinner (after 21:00 eating is strongly not recommended).

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

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; fruit; 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.