Jillian Michaels is one of the most famous fitness trainers in America and, probably, in the whole world. She became super popular thanks to the reality show The Biggest Loser . Although, in fact, the name also plays on the word looser - “loser”.
The heroes of the show are fat people who, with the help of a whole team of trainers and nutritionists, are trying to lose dozens of extra pounds. The one who loses the most weight wins. One of the trainers for this show was Jillian Michaels.
Jillian Michaels' perfect figure
Looking at Jill, leading a team of typical obese Americans, no, no, and you catch yourself thinking: it’s easy for her to say and do, because she herself is so slender... But such thoughts can only appear in a person who is not familiar with the history of Michaels herself - the history of herself a fat and unhappy girl in the class, who was laughed at by everyone.
Fat Jill
Her path to a slim figure was truly painful. At the age of five, Jill experienced a mental breakdown. Later it all ended, but the girl’s psyche remained vulnerable - therefore, when a few years later Gillian’s mom and dad decided to separate, the girl was terribly worried. Against this background, an inferiority complex developed, and it was a disaster. Already at the age of 12, Jill, with a height of 158 cm, weighed... 79 kg! Cruel peers, alas, do not forgive this.
Gillian has become a real outcast. She couldn’t dress beautifully, no one invited her to parties and friendly gatherings, everyone mocked and ridiculed her. The girl suffered, but she couldn’t help herself. Seeing how hard it was for her daughter, her mother was also worried. When the situation escalated, she decided to act. Jill went to study at another school. Mom also enrolled her in the karate section. By that time, the girl was 14 years old, and this period became a turning point for her.
Jillian Michaels before and after weight loss
The lifestyle began to change not only Gillian’s figure, but also her worldview. She realized that if you really want something and are willing to work for it, you can achieve a lot. For her, sport became such a “something.” She studied with pleasure and great dedication. She had to earn a living by other work - at the age of 17, Jill left her home, studied and worked part-time in a bar, but the girl did not give up training.
She had a dream - to open her own fitness club. By that time, she was already well versed in training, understood how to work properly to transform the body, and knew well how to help others become beautiful.
Diet results
Gillian's diet is designed for exactly a month. It does not involve severe fasting. Strict adherence to simple rules allows you to get rid of an extra 7-10 kg of weight.
The rate of weight loss depends on the metabolic processes in the body and the state of the endocrine organs.
Jillian Michaels' clients claim that her diet gives a feeling of fullness and does not cause severe weakness and headaches that occur during fasting. Excess weight goes away smoothly and does not return, provided you follow all the recommendations of the famous fitness instructor.
Following the Jillian Michaels diet is very simple. It does not require preparing complex dishes or purchasing hard-to-find products. Easy rules and nutritional control allow you to return your body to normal shape.
Her new life
In 2012, Gillian's dream came true. She opened her own club, and then that same reality show happened in her life. And from a woman who was able to turn her life around, she turned into a coach who changes the lives of hundreds of thousands of people around the world. They believe her - because she knows well the value of every word of support, every movement and every lost gram.
Gillian has released a whole series of video training, and also wrote two books about healthy eating and metabolism. In addition, she is the author of a 30-day weight loss system, which includes training and a diet program - “Lose Weight in 30 Days.” This program is now one of the most popular weight loss systems in America.
Still from the program “Lose Weight in 30 Days”
Gillian's approach cannot be called a diet - it is, rather, a way of life, and Michaels immediately warns his wards: they should not count on returning to their previous regime. If you decide to lose weight, you must understand that the new regime is for life. Otherwise, along with old habits, kilograms, centimeters on the waist and all associated diseases will return.
The 30-day Michaels course is quite complex and will require endurance and effort. Gillian warns right away: you will have to work hard every day. But the result will be stunning, and the proof of this is Jill herself.
Bibliography[edit | edit code]
- Winning by Losing: Drop the Weight, Change Your Life
(September 2005), William Morrow and Company, ISBN 0-06-084546-5 - Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You
(April 2007), Crown Publishing Group, ISBN 0-307-38250-8 - Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!
(April 2009), Crown, ISBN 0-307-45073-2 - The Master Your Metabolism Calorie Counter
(April 2010), Three Rivers Press, ISBN 0-307-71821-2 - The Master Your Metabolism Cookbook
(April 2010), Crown Archetype, ISBN 0-307-71822-0 - Unlimited: How to Build an Exceptional Life
(April 2011), Crown Archetype, ISBN 0-307-58830-0
How it all works
Gillian understands very well how the human body functions, so she does not promise a miracle diet. To get the body of your dreams, she recommends working out and eating a healthy, balanced diet.
Fitness
In her exercise routines, Gillian does not limit herself to one type of training. She recommends combining cardio with strength training, as well as incorporating aerobics, yoga, Pilates and plyometric exercises. For beginners, Michaels advises preparing your body for the load within 10 days. To do this, she recommends arming yourself with dumbbells and exercising every day for half an hour. During this period, you will already begin to notice changes in your body. The volumes will gradually decrease, and with them the weight.
After 10 days, your preparation will already allow you to take on something more serious. Here you need to add exercises from the above types of fitness to the strength complex. To ensure that your workouts are enjoyable, and you don't want to end them quickly, Gillian advises paying more attention to sportswear and equipment. A good form will not restrict movement and will add motivation - because you will like yourself in it. And high-quality equipment will make training more effective. It is more convenient to do push-ups with gloves, and several pairs of dumbbells will allow you to perform more exercises and progress better.
Jillian Michaels appreciates good exercise equipment
For those who want quick results, Jill also has a recipe. Use circuit training, which alternates strength exercises with cardio, and perform sets without breaks. Combined exercises are also effective in this regard - for example, push-ups alternating with jumping. And one more secret from the master: when working out on a treadmill, do not hold on to the handrails. This will increase the effectiveness of the lesson by 24%!
Nutrition
But fitness is only half the battle. Nutrition is no less important for losing weight and staying in shape. Since Gillian’s weight loss system involves frequent intense workouts, the menu she proposes is quite filling, but the trainer recommends following three rules in your approach to nutrition:
- Exclude from the menu: fast food and snacks, sugar, margarine, sweets and baked goods, wheat flour and white rice, sweet drinks and juices, coffee and alcohol.
- Minimize consumption of: sausages, sausages and similar products, sour cream, cream, full-fat milk, tofu cheese, canned and smoked seafood, ketchup, mayonnaise and similar sauces, as well as pickled and fermented foods.
- Build a diet around: lean meat and fish, seafood, low-fat dairy products, legumes and grains, olive oil and apple cider vinegar, natural spices, fresh herbs, beets, pumpkin, fruits, nuts, seeds, leafy salads and green vegetables.
To create a menu, Gillian recommends doing some calculations.
- Determine your metabolic rate. To do this, it is not at all necessary to contact nutrition centers - the body itself will give clues. If you gain weight easily and lose it just as easily, you have a fast metabolism. In this case, when creating a diet, you should add more lean protein to it. If you are gaining weight slowly but surely, your metabolism is slowing down. Then your tactic is more slow carbohydrates.
- Calculate your daily energy expenditure. Gillian recommends using any online calculator you can find on the Internet. But give preference to those that take into account as many parameters as possible: height, weight, age, physical activity, occupation, etc. Subtract 400–600 kcal from the resulting number. This will be the calorie content of your daily menu. This amount of energy is enough to cover the body's expenses. And the body will take everything else from fat reserves - that’s it, losing weight!
In principle, the above nutritional rules and the algorithm for determining calorie intake are enough to create a menu yourself. However, if you wish, you can use the one that Gillian offers.
Gillian's figure is largely the result of her diet
Gymnastics Basics
- Availability. Gillian's courses do not involve training on expensive equipment; they are intended to be done at home. Among the trainer's programs, you can choose exercises suitable for beginners.
- Motivation. Jill forces you to train through force, to finish what you start, thanks to which the classes give noticeable results.
- Exercises with weights. A fitness trainer often uses kettlebells or dumbbells. This creates an additional load, prepares you for classes in the gym and complex strength exercises.
- Workouts for weight loss. By following Gillian's programs, you will quickly lose weight through cardio exercise. Despite the weights, muscle mass does not increase, but only strengthens.
- Variety of exercises. The workouts are designed for both problem areas and the whole body. By working with Jillian, you will gain experience and knowledge, especially in the area of jump training (plyometrics), which is often found in Michaels' methods.
- Combination. A professional trainer carefully thinks through the program plan: he includes different areas of fitness in classes that work all muscle groups.
- High intensity. Gillian's gymnastics does not allow her to relax and take a break. Short time intervals between exercises develop endurance.
Five-day menu from Jillian Michaels
Day 1
- Breakfast: 2 eggs (cook any way you like), whole grain toast, a slice of smoked salmon.
- Lunch: salad with chicken, mango and avocado.
- Afternoon snack: orange, handful of almonds.
- Dinner: Homemade wholemeal pizza with tomatoes, red onions, olives and feta.
Day 2
- Breakfast: oatmeal with an apple and a handful of any nuts.
- Lunch: chickpea porridge.
- Afternoon snack: banana and apple smoothie.
- Dinner: chicken sauté.
Day 3
- Breakfast: low-fat cottage cheese with fresh pineapple, a cup of fresh berries.
- Lunch: grilled veal steak with canned corn.
- Afternoon snack: a slice of mozzarella and a pear.
- Dinner: baked chicken breast marinated in honey and lemon juice.
Day 4
- Breakfast: baked potato with chicken or turkey sausage.
- Lunch: pita or pita roll with carrots, tomatoes, spinach, red onion and mozzarella.
- Afternoon snack: hard-boiled egg, green apple.
- Dinner: a slice of baked salmon with yogurt sauce.
Day 5
- Breakfast: half a banana, 2 soft waffles, 1 teaspoon of honey.
- Lunch: assorted vegetables (tomato, pepper, pumpkin, zucchini, eggplant and red onion) grilled.
- Afternoon snack: protein bar.
- Dinner: Red bean and chicken burrito.
DVD[edit | edit code]
- The Biggest Winner - How to Win by Losing: Shape Up-Front
(September 2005), ASIN B000ACQXHW - The Biggest Winner - How to Win by Losing: Shape Up-Backside
(September 2005), ASIN B000ACQXJA - The Biggest Winner - How to Win by Losing: Cardio Kickbox
(December 2005), ASIN B000B7PNHW - The Biggest Winner - How to Win by Losing: Maximize - Back in Action
(April 2006), ASIN B000B5XPJC - The Biggest Winner - How to Win by Losing: Maximize - Full Frontal
(April 2006), ASIN B000B5XPII - Get Fit & Fab
(December 2006), ASIN B004QSQMLS - Jillian Michaels - 30 Day Shred
(March 2008), ASIN B00127RAJY - Jillian Michaels: Banish Fat, Boost Metabolism
(February 2009), ASIN B001NFNFN0 - Jillian Michaels: No More Trouble Zones
(February 2009), ASIN B001NFNFMQ - Jillian Michaels: Yoga Meltdown
(March 2010), ASIN B0031XYLWG - Jillian Michaels: Shred-It With Weights
(September 2010), ASIN B003TJM69C - Jillian Michaels: 6 Week Six-Pack
(November 2010), ASIN B0042AGNB4 - Jillian Michaels for Beginners: Backside
(December 2010), ASIN B0042J7GSE - Jillian Michaels for Beginners: Frontside
(December 2010), ASIN B0042J7GS4 - Jillian Michaels: Ripped in 30
(March 2011), ASIN B004CRR9IS - Jillian Michaels: Killer Buns & Thighs
(September 2011), ASIN B0051GLDQI - Jillian Michaels: Extreme Shed & Shred
(December 2011), ASIN B005K8QI9E - Jillian Michaels: Body Revolution
(February 2012) - Jillian Michaels: Kickbox Fastfix
(March 2012), ASIN B006IRQU5S - Jillian Michaels: Killer Abs (September 4, 2012)
- Jillian Michaels: Hard Body (March 5, 2013)
- Jillian Michaels: Yoga Inferno (September 3, 2013)
- Jillian Michaels: One Week Shred (March 4, 2014)
- Jillian Michaels: Beginner Shred (September 4, 2014)
- Jillian Michaels: Killer Body (March 3, 2015)
- Jillian Michaels: BodyShred (March 5, 2015)
- Jillian Michaels: Killer Arms & Back (September 15, 2015)
Tips for losing weight
To control the result and not go off track, Gillian advises those losing weight three simple ways to keep themselves in good shape.
- Keep a weight loss diary. Enter literally everything related to this process into it. Training plans, recipes for dishes that you cook and would like to cook, a list of what you ate during the day... This will help you fully immerse yourself in the process of losing weight and, of course, not overeat - it will be very easy to calculate the calorie content of your diet. Here you can note how much water you drank during the day. Usually, those who begin to lose weight find it difficult.
- Take measurements regularly. Record your weight and measurements of your chest, waist, buttocks, hips and, if desired, even your arms. Take pictures in a swimsuit. All these records will help you observe changes in your figure over time. By the way, they can also be entered into your diary.
- Tell us about your journey. Start a blog or diary online. The delight of your visitors will motivate you. In addition, it will be easier for you to keep yourself within the framework of the regime: you will also have to talk about each violation, so it is easier to stick to the chosen strategy.
