Gillian Michaels “6 pack in 6 weeks” (6 week six-pack) level 1

Jillian Michaels is famous for her home workouts, which allow girls to lose weight and get their figure in order. At the same time, training is open access; there is no need to spend a lot of money on gyms, trainers and clothing. Jillian Michaels has a course called Flat Belly in 6 Weeks. This course includes exercises aimed at the tummy area, as well as strengthening and other parts of the body.

About the author of the course

Jillian Michaels is one of the most famous American fitness instructors and personal trainers. Following her methods, thousands of women around the world have successfully gotten rid of excess weight problems and gained the desired slimness and elegance of their figure.

Famous Hollywood stars do not hesitate to turn to her for help, attracted by Gillian’s uncompromising attitude in the fight against excess weight.

Jillian Michaels herself knows firsthand the stress that people who are overweight experience. During her childhood and adolescence, she was constantly subjected to ridicule from her peers because of her own problems with excess weight.

Constant stress even forced her to seek help from a psychotherapist. As a result, Gillian managed to cope with her problems, and the experience gained during the struggle with her own excess weight became the basis for the development of a number of methods for losing weight and forming a beautiful figure.

Gillian became widely known and loved by viewers thanks to her participation in the reality show “The Biggest Loser,” dedicated to weight loss.

In it she acted as a tough and uncompromising coach, which earned her honor and respect.

Her training methods were varied and very effective, and the constant charge of motivation that she gave to her students helped them not to give up on the path to their goals.

After participating in the show, Gillian took full advantage of her popularity - she created a number of weight loss training programs, and also released a line of sporting goods. Michaels' popularity grew, and today thousands of women around the world train using her methods.

TRAINING PLAN:

Reno's six-week workout plan consists of exercises you've no doubt seen before. He doesn't reinvent the wheel, and he doesn't need to. “The program I recommend not only highlights and defines the abs, but also increases the size of the abdominal muscles themselves,” explains Rino.

These four exercises work the core abdominal muscles - the upper and lower abs, and the obliques. Since building muscle requires increasing the load, using additional weights in some movements stimulates the growth of your “pack”. The principle is simple - you should train your abs the same way you train, for example, your biceps. “You won’t lift the barbell 50-100 times in one set, so why do countless crunches expecting muscle growth,” Rino continues his reasoning.

Below you will see two three-week training programs, one after the other. The programs contain the same exercises, with slight differences in the number of sets and repetitions, as well as the use of additional weights.

In the second three-week program, you increase one set per exercise and decrease the number of repetitions using additional weight.

Jim Reno advises paying special attention to the second “three weeks”, since this is when serious work on the strength and mass of the abdominal muscles begins. Increasing the load may seem unusually difficult, so you should do this program before your main workout while you are reasonably fresh.

What is the “6 pack in 6 weeks” program?

The original name of the course is “6 Week-6 pack”. There are two versions of the adapted Russian translation on the Internet:

• “6 pack in 6 weeks.”
• “Flat stomach in 6 weeks.”

Just by the name itself, it becomes clear that the workout is designed to strengthen the muscles of the lower and abdominal muscles. However, Gillian never limits herself to narrowly focused training, simultaneously giving loads to all muscle groups.

And yet, Gillian’s main goal, set during the implementation of this program, is to achieve maximum results in reducing the volume of the abdomen and waist.

The famous trainer has developed classes using her own methodology, which she uses in all fitness lessons. She is convinced that only consistency and rhythm of training can lead her students to the desired result.

Therefore, this program could not do without strength, cardio and exercises to strengthen the abs, which fit into a 30-minute framework.

A special feature of the training sessions created by Gillian is the level differentiation of classes. There are 2 levels in the “Flat Belly in 6 Weeks” program:

• Level 1. A half-hour workout designed to be repeated daily for 3 weeks. Gillian included exercises that prepare the body for increased level 2 load.
• Level 2. The duration of the level is identical to the previous one, however, technically, the workouts become more complex and are designed for a body that is already ready for stress.

The course in question is truly revolutionary, because... designed for the individual needs of each woman, despite being accessible to everyone.

Course Features

This course is similar in many ways to other works by Jillian Michaels:

• “Slim figure in 30 days” with video
• “Lose weight in 30 days” with video

In general, the following features can be noted:

• The trainer took care of the comfort of her charges and calculated the load based on how physically resilient each woman who turned to her video lessons was.
• Gillian's assistants perform 2 versions of the same physical activity: light (without weights with dumbbells) and difficult. That is why the course is suitable for those who have not turned to sports for many years and have lost their physical shape.
• Gillian not only shows how to perform each task correctly, but also explains technically important points in an accessible language, focusing even on common mistakes.

• Taking each step and movement, the trainer explains why it is needed and what the sensations should be when performing each exercise.
• From the first seconds of the videos, Gillian motivates women not only with her appearance, but also with wonderful slogans, urging them not to feel sorry for themselves and to work hard.
• Jillian Michaels is always honest with her viewers - she does not hesitate to say that her program is complex, but for an excellent result you need to work long and hard. Looking at her beautiful body, millions of women understand that even the most difficult workouts are worth it.

What to equip for training

The “Flat Belly in 6 Weeks” program requires minimal sports equipment. Every woman often has everything she needs for classes:

• a training mat (this can be a special fitness mat, or any other convenient for you personally);
• small dumbbells (there is no need to buy weights specifically for exercise, because plastic bottles with water or sand weighing from 1 to 3 kg can be used as a substitute);
• water;
• comfortable elastic clothing, preferably intended for fitness;
• actually the video lesson itself and full combat readiness to get rid of excess weight.

The trainer set out to make the classes accessible and understandable to everyone. Fortunately, she succeeded.

Advantages and disadvantages of the program

There is nothing perfect in the world. Therefore, we recommend that you familiarize yourself with the list of pros and cons of the course before starting classes.

Advantages:

• Level differentiation;
• Advice from the course author;
• Efficiency;
• Achieving excellent results in just a month and a half;
• Unpretentiousness in sports equipment;
• An integrated approach to training;
• The training duration is only 30 minutes/day.

Flaws:

• Difficulty of exercises;
• Repeating identical exercises for 3 weeks;
• Rapid appearance of body definition (for some women who simply want to lose weight, this state of affairs is a disadvantage).

But you can’t judge without experiencing the effectiveness of the exercises proposed by Gillian yourself. Millions of women were satisfied with the results. This indicates that the program has significantly more benefits.

That is why we propose to consider in detail both levels of this course.

Scheme 1

Dumbbell Forward Lunge

• Hold both dumbbells in your hands, feet shoulder-width apart.
• Distribute your weight over and behind your shoulder.
• As you lunge forward with your right leg, lower your arms diagonally across your body toward your front leg. Make sure not to overload your hips and engage your core properly.
• Step your right foot back, dumbbells behind your head. Hold alternating sides for 25 seconds.

• Plank-lift

• Start in plank position.
• Lower yourself onto your forearms one at a time, then press up to rise up.
• Hold alternating sides for 25 seconds.

Side plank

• Start in a plank position on your left side.
• Lower your hips toward the ground, then lift them back up to complete the rep.
• Do as many reps as you can with proper form for 25 seconds.
• Perform this exercise on the opposite side as you repeat.

Side burpee

• Stand with your feet hip distance apart.
• Jump up, then squat down, placing your hands on the floor under your shoulders.
• Jump with your feet to the left.
• Jump your feet back toward the center, then jump straight up and return to the squat position. Repeat on the opposite side to complete the rep.
• Do alternating sides for 25 seconds.

Why Jillian Michaels? Biography of Jillian Michaels

Gillian's personal life is no less interesting than her fitness career, which she began at the age of 14. In adolescence, the girl’s parents divorced, which greatly shocked the child. Problems began to set in, and this led to excess weight. At the age of 12, Gillian weighed 80 kg with a small height - only 158 cm.

Jillian Michaels then and now

Her peers laughed at her, insulted her, and physically moving became more and more difficult. The girl began to fall into depression, which became the starting point for the mother. Mom realized that pity is not what will get her daughter back on her feet and gave the 14-year-old

Gillian to the sports section, specializing in martial arts. The first time was hard, Gillian was used to moving slowly and sadly, but the coach understood that she needed psychological support and help in life. This influenced all subsequent actions of the world fitness trainer.

Workout with Jillian Michaels

Sport is her life. But the meaning of life is to help people like her to believe in themselves again. In her training you will not hear boasting, humiliation or ridicule. The only requirement is to believe in yourself! At 28, Jillian opened her first gym with a reality TV star.

And three years later she herself appeared on television in a reality show, in which she helped overweight people achieve incredible success. Despite her “military” style, people were inspired by her training and began to believe in themselves. Perhaps she finds the “right words” in her past, in the time when she herself struggled with extra pounds?

Process

Why Jillian Michaels? Because it is with it that you can achieve stunning results in just 30 days. Yes, these are not simple 30 days full of fatigue and pain. But if you can follow her program, you will walk away with beautiful muscles, a toned body and a beautiful waist in a short time.

Many women noted that the Michaels program gives more results than visiting a gym with individual training. It would be stupid not to take advantage of absolutely free training without leaving home!

Scheme 2

Plank-lift

• Starting in a plank position, bring your left knee toward your left triceps and hold, lower your knee down toward your wrist, then lift it back up toward your triceps.
• Return your leg to the starting position.
• This completes one repetition. Continue for 25 seconds.
• Repeating this pattern, perform the exercise on the right side.

Crunch-bike

• Lie on your back with your knees bent and your feet off the floor.
• Place your fingertips behind your head, keeping your elbows wide apart and being careful not to pull your head up. Keep your chin away from your chest and your eyes toward the ceiling.
• Bring your right elbow to your left knee. Switch and bring your left elbow to your right knee. Continue cycling your knees for 25 seconds.

Worm

• Start standing, lean forward and tiptoe to raise your arms to an extended position.
• Raise your feet on tiptoes and return to your hands. Make sure to keep your legs and arms as straight as possible so your core does most of the work.
• Make as many worms as you can in 25 seconds.

• Crunches

• Lie face up with your arms at your sides and off the floor.
• Lift your head and shoulder blades up as you reach your left hand towards the inside of your left ankle.
• Then switch to the other side by reaching your right hand toward your right ankle.
• Move from side to side for 25 seconds.

• Climber

  Assume a position similar to the plank exercise.

• Raise your right knee toward your chest while tapping your foot on the ground.
• Jump and switch so that your left knee moves toward your chest and your toes touch the floor.
• Continue working in place, throwing your knees forward, for a total of 25 seconds.

Training “Flat stomach in 6 weeks”

This training program is designed specifically for those who want to deal a crushing blow to the fat folds on the stomach and waist. However, you should not think that all training will be reduced to “killing” the press.

“Flat belly” is a full-fledged cardio workout, performed at a fairly high pace and thereby promoting the effective burning of fat deposits.

This Jillian Michaels training consists of two levels, each of which includes a 30-minute workout. Level 1 training is required for the first three weeks of training, after which, when your body is ready for more difficult challenges, you can move on to Level 2 training.

Training can be successfully carried out at home - all you need is a gymnastic mat and a pair of dumbbells weighing 1-3 kg, which can be replaced with bottles of water or sand.

Each workout in this program consists of two cycles of exercises that are performed sequentially. It should be noted that this workout will be very difficult to perform for those who are just starting to play sports.

If you're a beginner, try Jillian Michaels' easier courses designed specifically for beginners first.

Getting the Perfect Belly

Most girls have thought about their figure and how to get the perfect body. But everyone has their own concept of it, some understand this as relief and pronounced muscles, while others mean just a slender body. But these two concepts have one thing in common - a flat stomach. In each of these two states he will be like this.

Jillian Michaels believes that just training is not enough, but you also need to watch your diet. She named the most important problem as pumping the press, in which nutrition is not observed. Because the fat remains, but the muscles become stronger, and the stomach becomes even more voluminous.

Nutritional Features

Jillian Michaels always mentioned that training should be combined with nutrition. After all, it is the consumption of the wrong foods that prevents you from achieving a certain goal.

• Firstly, you need to maintain a drinking balance. You need to drink at least 30 ml per 1 kg of weight. Lack of water can contribute to bloating.
• Secondly, you need to deal with nutrition. But you cannot reduce the amount of fats or carbohydrates you consume in your diet. You need to remove junk food from it, which actually interferes with losing weight, for example, chips or crackers, various powdered cereals.

What are the advantages and disadvantages of this complex

The “Flat Belly” training has a number of undeniable advantages:

• During training, the main efforts are focused on working out the abdomen and waist - one of the main women's problem areas.
• The workout is relatively short - 30 minutes a day, which makes it accessible to perform even in conditions of limited free time.
• Exercises for the abdominal area are effectively combined with cardio exercises, which allows you to achieve maximum fat-burning effect.
• A clear training framework (6 weeks) creates additional motivation to achieve the goal.

However, with all these advantages, the course also has a number of certain negative aspects:

• If, in addition to the abdominal area, you have significant problems with fat deposits in other problem areas, the effectiveness of the program will be significantly lower, since fat burning does not occur locally, in the trained areas, but throughout the body at the same time. Therefore, for general weight loss it is better to use comprehensive programs.
• A fairly high level of load - for beginners this program is simply impossible.
• Doing the same program for 3 weeks can be psychologically difficult, and it takes a certain amount of willpower to reach the end of the program.

Transform your abs with these time-tested exercises.

Introducing an ab workout program that was used by old school bodybuilders in the 60's and 70's. The program was subjected to slight correction by the most experienced coach and owner of a large sports club in New Jersey, Jim Reno. Which made it even more effective.

Jim suggests leaving the cross crunches for now. And for the next six weeks will focus on the four exercises suggested below

“I successfully used this ab workout many years ago when I first started training,” says Rino.

It works surprisingly effectively. You don't have to do a crazy amount of exercises, you focus on just four and do each movement consciously, which has a positive effect on your workout.

AND SO... KEY POINTS

• You complete two 3-week programs, one after the other. The exercises in both programs are the same, but the volume and load increases significantly from weeks 4 to 6.
• Train your abs twice a week, with at least a 48-hour interval between workouts.
• Rest between sets 45-60 seconds

FIRST THREE WEEKS: Sets 2-3, Reps 15-20, Rest 45 seconds

SECOND THREE WEEKS: Sets 3, Reps 8-12, Rest 60 seconds (increase the load using additional weight)

Exercise No. 4. LATERAL BLONS WITH DUMBBELLS STANDING

FIRST THREE WEEKS: 2 Sets, Reps 20 (each side) Rest 45 seconds

SECOND THREE WEEKS: 2 Sets, Increase the weight of the dumbbell and perform 12-15 reps (each side) Rest 60 seconds

• Maintain full concentration on contracting your abdominal muscles.
• The order in which the exercises are performed is not critical. Combine exercises at your discretion. For example: start with a block one workout, start with a Roman chair the next, etc.
• Exercises can be performed in a circle.

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