The popularity of Jillian Michaels's online programs is deserved by the hard work of a talented fitness trainer. The complexes, which are among the individual developments of the star, are effective, but far from the simplest.
Millions of women idolize Jill because... It was this coach who made a sculpted figure accessible to those who are ready to work without sparing effort.
Sports, healthy eating and working on yourself is the trainer’s motto, which Gillian brings to the masses, proving the effectiveness of this slogan with beautiful forms and boundless energy.
Body revolution: what is training?
Of Gillian's sports products, Body Revolution is the most long-lasting program. The training is designed for 3 months (90 days), each session of the course is a thirty-minute workout that carefully works muscle groups throughout the body.
To restore strength after grueling, high-intensity exercise, the “Body Revolution” schedule includes a day off, which is done once a week.
This training contains several phases, each of which has its own goal.
The first phase is the least technologically complex and is considered preparation for the main course. The main goal of this stage is to quickly, effectively lose excess weight, speed up metabolic processes and blood circulation.
The second phase is designed to create a distinct relief and thoroughly pump up muscle mass. This stage is much more intense, rich and physically difficult. The completion of the online course is the third phase, aimed at consolidating the results obtained during the first two stages.
The duration of each stage is a calendar month (including weekly breaks of a day).
Every week, participants will have two cardio classes and the same number of strength training sessions aimed at working the muscles of the upper and lower body. Every 7th day (Sunday) is a rest day.
The main difference of the program is accessibility, because the complexity of the course increases smoothly and gradually. This feature makes the training feasible even for a physically unprepared person.
Despite the intensity of the “Body Revolution,” the effectiveness of the program directly depends not only on the regularity and diligence in going through each stage, but also on several related factors. These include:
- preparatory stage recommended by Jillian Michaels;
- proper balanced nutrition;
- technically correct execution of exercises;
- availability of the necessary sports equipment: aerobics mat, expander, small weights or dumbbells.
- no contraindications for exercise.
Each point will be discussed in more detail below.
Office work: how to lose weight, remove belly and sides at 30, 35, 40, 45, 50, 55, 60 years old
During office sedentary work, the back also suffers very badly, namely the lumbar spine and the muscles running along (longitudinal) are also unable to keep the intervertebral discs in good shape, as a result they are compressed, the compression eventually begins to hurt, and even worse for many due to the lack of muscles It is possible for hernias to appear between vertebral discs, which are the most dangerous for the back and when they appear, a person may experience very severe pain and may also lose their arms and legs! The whole reason for these pains is sedentary work and the appearance of such health problems is associated with a sedentary lifestyle and sedentary office work! Such problems arise mainly in people over 30, 35, 40, 45, 50, 55, 60 years old
Preparing for the “Body Revolution”
Don't miss the key stages of pre-launch preparation:
Body preparation
Gillian is a seasoned professional. Therefore, the sports star does not neglect qualified recommendations, which are aimed at making exercises for receivers not only comfortable, but also safe.
The trainer recommends taking a special preparatory course before starting the main schedule. This is a stage containing the first phase of training, designed for a seven-day period of two workouts per day: strength and aerobic.
Thanks to this approach, the body’s metabolic processes are activated even before the start of classes, the body will respond more easily to the intensity of the “Body Revolution” classes, and training will become much more convenient and effective.
Details of Jillian Michaels's fitness recommendations can be carefully studied in the instructions for preparing muscles for high-intensity training “7-Day Kickstart” (pdf).
And finally we move on to training programs.
Bent-over dumbbell rows
Stand near a bench, take a dumbbell in your left hand. Lean your body forward, rest your right palm and right knee on the bench. Lower your left arm down, then bend your elbow and pull the dumbbell closer to your waist. Direct your gaze forward and down, do not strain your neck and face. Then slowly lower your left hand to the starting position. This is one repetition. Do 12-15 of these on each side.
Body revolution in phases
The training phases are described in detail in the training calendar, which is also attached to the general course.
All three phases correspond to a strict sequence of areas worked by day:
- Monday, Thursday: shoulders, biceps, chest, abs, quadriceps.
- Tuesday, Friday: back, biceps, back of thighs, buttocks, abs.
- Wednesday, Saturday: cardio classes.
- Sunday: rest.
Phase 1
At this stage, students can expect highly effective exercises aimed at working the upper body: shoulder muscles, triceps, pectoral area, abdominals, quadriceps. The trainer also paid attention to other muscle masses: back, buttocks, hip areas, etc.
Strength training is diluted with effective fat-burning cardio classes.
The difficulty level of the first stage is the easiest, especially for those who have completed seven days of training.
Phase 2
The exercises of the second phase are aimed at creating body definition, so strength training, at this stage, becomes tough and frequent. Absolutely all muscles of the body are worked out.
The result of the hard work of the previous month becomes obvious, because the main fat burning period allowed all participants in the program to lose unnecessary amounts.
Phase 3
The main goal is to consolidate the results already obtained. The exercises of this stage differ from the previous ones, but are not much more difficult technologically.
Each lesson begins with a quality warm-up that prepares the muscles for the load. At the end of the workout - stretching, which allows the body to return to normal and the muscles to retain their natural elasticity.
This approach significantly reduces the negative consequences - muscle pain, aching of the body and joints.
Figure after at 30, 35, 40, 45, 50, 55, 60 years
The secret of longevity and beauty does not need to be looked for in pills and injections to change your appearance, since using pills and giving injections the body will always work incorrectly at first, when you just started doing this, the body will initially perceive it as a means for losing weight and changing your figure, but in the future he will begin to get used to it and the result will disappear!
Many girls and women are looking for an easy way to lose weight and remove excess fat, not realizing that the body is a complex system and cannot be deceived with the help of injections and pills, you will not improve the functioning of the heart muscle, your muscles will not become stronger and more resilient, your physical characteristics will not improve, you will not appear more strength and the endurance of the whole body will not improve only by training in different modes through contractions, you can get results from training by doing aerobic exercise and strength training, the fibers become stronger and stronger, so sport is the best option at any age and after 30, 35, 40, 45, 50 , 55, 60 years old to change your body and build muscle mass and lose weight so that the parameters and proportions of your figure are what you need 90 60 90 or others that you imagine in your psychological consciousness!
Nutrition strategy
In addition to physical preparation, Gillian recommends establishing nutrition in advance, which plays an important role in losing weight. A diet, according to Jillian Michaels, is not grueling hunger strikes that lead to exhaustion of the body, but proper and measured nutrition with healthy foods.
The details of proper nutrition, which certainly accompanies the training process, are set out in the Fat Burning meal course (pdf), which is attached to the “Revolution” itself.
A diet from a famous fitness trainer is not a temporary restriction of calories and food volume, but a lifestyle that must be followed regularly.
Healthy eating consists of consuming healthy and natural foods (lean meat, fish, vegetables, fruits, herbs) and dividing portions into several, but smaller ones. This weight loss technique is based on the required calorie content of food, which is calculated for each person individually. An equally important factor in compiling a dietary menu is the speed of human metabolic processes.
The coach calls:
- Drink enough water to avoid dehydration during intense sports activities. Gillian recommends adding lemon juice or a squeeze of lime (optional) to the liquid.
- Divide food into 4 phases: 2 main and 2 additional. The main ones include breakfast and lunch, and the additional ones include low-calorie snacks.
- If you have a slow metabolism, Gillian advises adding more carbohydrate-containing foods (cereals, vegetables and fruits) to your diet. With accelerated and normal metabolism - proteins (fish, meat, egg whites, yogurt).
- Jillian Michaels insists on excluding salt, caffeine, alcohol, and fast food from the usual menu. However, the trainer points out that 400 ml of strong coffee is an acceptable daily intake, provided that it enters the body no later than three o’clock in the afternoon (since by the time you go to bed, caffeine should be completely eliminated from the body).
- The author of the technique advises keeping a special diary, which would make it easier to keep track of calories consumed during each day.
According to the special nutrition guide that comes with the workout, Gillian's diet is controlled eating, without feeling deprived. The trainer clearly defines caloric limits:
- Breakfast - 250 calories.
- Lunch - 400 calories.
- Snack - 150 calories.
- Dinner - 400 calories.
The daily norm is 1200 calories.
In addition, the fitness star has prepared a list of possible dishes to prepare: 10 breakfasts, 15 lunches. 10 snacks and 15 dinners to choose from (snack follows lunch). All recipes are extremely simple and do not require any special ingredients or chef skills. The trainer points out that strict adherence to the components of the dishes is not fundamental - they can be changed, you can add something of your own. The main thing is the usefulness of the products and their presence on the list of permitted ones.
The first results from adjusting nutrition appear already during the first preparatory week. The trainer recommends weekly weighing to track your weight loss progress. In this case, you need to adhere to a certain sequence - weighing on the same day and time.
Following simple recommendations will allow the body to easily change its usual routine and will significantly increase the effectiveness of the “Body Revolution” fat-burning workout.
Who is Jillian Michaels
In her youth, Gillian herself suffered from excess weight, and having lost weight, she became a personal trainer and the author of many training video programs. Popularity came to her in 2005 after she began working as a fitness instructor on the reality show The Biggest Loser. Many people on the program complained about Michaels for her harshness. But Gillian herself likes her image of a “stern army instructor.” Its main feature is high-intensity interval training. They are undoubtedly effective in burning fat and toning muscles. But they are not suitable for everyone.
List of permitted products
Gillian has included the following helpful ingredients in her nutrition guide:
- Organic dairy : Should be low-fat or low-fat. Examples: organic skim or 1% milk, natural low-fat yogurt, natural low-fat cheese/cottage cheese.
- Organic Meats : Should be lean cuts of meat such as: skinless chicken breast and turkey (except duck), lean cuts of beef, lean cuts of pork.
- Seafood : Fat-rich fish such as salmon and mackerel. Omega-3 stabilizes leptin levels and helps our body absorb glucose (sugar). Good dietary sources of omega-3 fatty acids include fish (salmon, halibut, grouper) and nuts (walnuts, almonds). Shellfish are also good in moderation. All seafood is healthy, but whenever possible you should choose organic varieties.
- Products containing zinc , selenium and iodine to improve thyroid function. Zinc also helps increase leptin levels (regulates metabolism). Foods rich in zinc: small pieces of beets, tomb and turkey, shrimp, low-fat yogurt, sesame seeds and pumpkin seeds.
- Vitamin C to inhibit cortisol (regulates blood sugar and blood pressure). Foods rich in vitamin C: red peppers, oranges, melon, boiled broccoli, white cabbage and Brussels sprouts.
- Amino acids increase serotonin levels (regulates well-being) and reduces cortisol levels. Foods: Lean cuts of poultry and beef, fish and low-fat dairy products.
- Selenium (antioxidant), Magnesium (prevents weight gain). Foods high in these components: fish (particularly perch, cod, salmon), nuts and seeds (any nuts and sunflower seeds), mushrooms. pumpkin seeds, navy beans, spinach, onions, lettuce and tomatoes.
- Vitamins E , you can use both synthesized supplements and foods high in vitamin E: sunflower seeds, almonds, spinach and chard.
- Vitamin B helps increase testosterone levels. Foods high in vitamin B: lean beef. tuna, turkey breast, legumes and avocado.
- Foods rich in niacin and allicin also increase testosterone levels: chicken breast, tuna, salmon, mushrooms, garlic.
- Flavonoids prevent the conversion of testosterone to estrogen. Foods rich in flavonoids: apples, olives and green tea.
The list of allowed foods is quite extensive, which becomes an additional advantage when losing weight on a trainer’s diet.
Using the fact that Gillian wrote down breakfasts, lunches, dinners, and dinners for all 90 days, the trainer provided detailed recipes for the described dishes. In addition, each recipe contains a table of the number of calories contained in the dish.
Our conclusions
Let's summarize: after all, this program is for not quite “zero” beginners. It is worth doing for those who are returning to fitness after a break or have already mastered simpler complexes over the previous month or two. The training is suitable only for healthy and relatively young beginners (under 40 years old). The rest should choose softer workouts to get acquainted with fitness.
If you still have questions, you can ask them to a general practitioner or sports doctor online in the Doctis application.
Recipes
The recipes are extremely simple and do not require any special ingredients or chef skills. The trainer emphasizes that strict adherence to the components of the dishes is not fundamental - they can be changed, you can add something of your own. The main thing is the usefulness of the products and their presence on the approved list.
Sandwich with chicken fillet salad, grapes and toasted pecans
You can make a sandwich or sandwich with more than just sausage. Chicken fillet and whole grain bread will provide the body with complex carbohydrates and protein.
Chicken salad sandwich
Recipe No. 1
Cooking method:
- Boil the chicken fillet and cool. Use your hands to separate into small fibers.
- Cut the grapes in half, crush the nuts. Mix with chicken fillet.
- Dressing: In a separate small bowl, mix Greek yogurt, chopped celery, honey, and spices.
- Pour the sauce over the fillets and mix thoroughly. The salad can be stored in the refrigerator for 3 days.
- Place the greens on the bread, add the chicken salad, and cover with the second piece of bread.
Nutrient content for the entire dish: Kcal – 376.8 | Proteins – 34.3 | Fats – 12 | Carbohydrates – 31
Ingredients for one serving: - whole grain toast bread - 2 pieces (50 g); - lettuce leaves - 1 pc. Filling : - chicken fillet - 120 g; — seedless grapes – 30 g; — roasted pecans – 10 g; — Greek yogurt – 40 g; — celery – 20 g; – honey – 5 g; - salt, ground pepper - to taste.
Salmon curry in pita bread
A healthy alternative to commercial shawarma.
Salmon curry in pita bread
Recipe No. 2
Cooking method:
- Remove the bones from the salmon and cut into small pieces. Chop the onion into small cubes.
- Mix fish, onion, yogurt, lemon juice and spices.
- Cut the cucumber into thin strips.
- Unfold the lavash sheet. Spread the filling evenly, leaving room for sealing from the edges.
- Place a cucumber on the fish and cover with a lettuce leaf. Wrap the pita bread, bending the side indentations inward.
Nutrient content for the entire dish: Kcal – 275.4 | Proteins – 17.4 | Fats – 7.8 | Carbohydrates – 32.7
Ingredients: - Armenian yeast-free lavash - 50 g; — lightly salted salmon – 50 g; — Greek yogurt – 30 g; – red onion – 20 g; – lemon juice – 1 tsp; - curry – 1/3 tsp; – honey – 5 g; – cucumber – 30 g; - leaf lettuce - 1 leaf; - salt, ground pepper - to taste.
Toasted oatmeal with tomato soup
Refreshing tomato soup. Served hot or cold.
Toasted oatmeal
Recipe No. 3
Cooking method:
- In a deep saucepan, fry oatmeal for about 5 minutes in a hot frying pan until golden brown, stirring occasionally. Place in a bowl.
- Cut the onion into small cubes, tomatoes into medium pieces. Grind garlic, chili.
- Reduce heat to low and add olive oil, add onion to pan and fry until golden.
- Add garlic and chili, fry for a minute. Add oatmeal and stir.
- Place tomatoes and preserves, add water. Reduce heat to low, cook for 10 minutes. Add spices to taste.
Nutrient content for half a dish: Kcal – 309.7 | Proteins – 9 | Fats – 11.6 | Carbohydrates – 45.8
Ingredients: - long-cooked oat flakes - 100 g; – olive oil – 15 ml; – red onion – 40 g; - garlic - 3 cloves; — fresh chili pepper – 1 pc.; — tomatoes – 400 g; – canned tomatoes – 100 g; – water – 1 l; - salt, ground pepper - to taste.
Oranges with lemon-vanilla sauce
Desserts prepared on your own will allow you to stay on track during intense training and dieting.
Oranges with lemon-vanilla sauce
Recipe No. 4
Cooking method:
- Peel the oranges and remove white fibers and divide them into slices.
- Mix yogurt, lemon juice, honey, vanillin.
- Place orange slices on the bottom of two dessert molds.
- Pour over yogurt and sprinkle with lemon zest.
Nutrient content per serving: Kcal – 93.4 | Proteins – 2.8 | Fats – 0.9 | Carbohydrates – 18.8
Ingredients: - yogurt without additives 1.5% - 100 ml; — lemon juice – 1.5 tsp; — honey – 15 g; — vanilla extract/vanillin – optional; – orange – 200 g; - lemon zest - 1 tsp.
Cucumber salad with yogurt and herbs
Choose fresh and natural ingredients to get the most out of your salad.
Cucumber salad with yogurt and herbs
Recipe No. 5
Cooking method:
- Cut the cucumbers into slices. If the vegetable is large, then in a semicircle. Cut the onion into half rings. Mix.
- Dressing: chop the dill, mix with yogurt, vinegar, spices.
- Pour the dressing over the cucumbers and stir. Serve immediately.
Nutrient content for the entire serving: Kcal – 124.6 | Proteins – 6.4 | Fats – 1.6 | Carbohydrates – 21.7
Ingredients: - small cucumbers - 300 g; – red onion – 50 g; - yogurt without additives 1.5% - 80 ml; — dill – 1 bunch; - balsamic vinegar - 2 drops; - salt, ground pepper - to taste.
Pelvic lift
Sit on the mat with your legs straight, place your hands on the floor at the level of your buttocks. From this position, bend your knees to a right angle, push your feet off the floor and lift your pelvis up so that your body from your knees to your shoulders forms one straight line. Work the muscles of your buttocks, legs, arms and abs. Stay in this position for at least 30 seconds. Then slowly lower yourself to the starting position, bending your knees (but do not touch the floor with your buttocks). This is one repetition. Do 5-6 of these.
Advantages and disadvantages of the program
Some people are skeptical about the Body Revolution because Jillian's workouts are a high-intensity challenge that will be overwhelming for people who are weak in body and spirit. Contrary to popular belief, even beginners in the world of sports can cope with this course, but only those who know how to persistently move towards their goal.
The main advantages of the complex include:
- efficiency;
- gradual increase in physical activity;
- the minimum time spent on sports is 30 minutes per lesson;
- an acceptable minimum of sports equipment;
- a competent explanation from the trainer regarding the correctness of performing each of the exercises of the course;
- additional nutrition and program recommendations.
However, in addition to a long list of advantages, there are also disadvantages:
- the difficulty of exercising for an unathletic body;
- load on joints;
- a long list of contraindications (“Body Revolution” is allowed only for people with excellent health”).
Despite the disagreements in the user assessment of the complex, this program is an excellent option for classes within the home, for both men and women.
Why does my back hurt my knees at 30, 35, 40, 45, 50, 55, 60 years old, why?
The office work mode carries the consequences not only of putting off excess weight, but also of various problems with the legs and also with the back, since if a person works in this mode for a long time and does not engage in physical exercise, then the person’s muscles begin to weaken due to lack of loads eventually result in pain in the knees because the muscles are unable to cope with the heavy weight and the load is transferred to the joints and ligaments, which take on the entire load that the muscles cannot withstand! If the muscles are toned, then there will be no health problems if, for example, you run in the morning or go to the gym to maintain your physical shape and avoid health consequences! photo
