Jillian Michaels - beginner shred (workout for beginners)

What inspired Jillina Michaels to create the new program? "Charlie's Angels"? Or the elegant Angelina Jolie in Mr. and Mrs. Smith? Or maybe the image of the mysterious Uma Thurman in Kill Bill? Be that as it may, Jillian Michaels' Killer body program was born. And now everyone can resort to her help to make their body strong, graceful, resilient and, of course, beautiful.

Like most other programs, Killer body successfully combines anaerobic and aerobic exercise. In other words, it equally well uses both the muscles of the body and the heart muscle with the respiratory system. As a result, a fairly short workout brings results no less good than many hours of training in the gym or group training in a fitness club.

Jillian Michaels "Killer body"

Each lesson consists of a cycle of changing exercises aimed at increasing the overall functionality of the body, strengthening individual muscle groups or detailed work on the abs. Here are the types of classes provided in the Jillian Michaels Killer body program:

• Lower, or working with the muscles of the lower body;
• Upper, or work with the upper shoulder girdle and body;
• Cardio for burning fat and strengthening the cardiovascular system;
• ABC for working out the main problem areas of the abs and buttocks + strengthening the back;
• Core, which focuses on the abdominal muscles and shoulders.

Due to the fact that the classes alternate, the workouts do not seem boring or the same type.

On average, each lesson lasts about half an hour, and during this time the athlete manages to complete several cycles of strength exercises and aerobic “minutes”. At the end of the training, time is devoted to stretching and cool-down, that is, a smooth completion of the training process.

The benefits of the program include:

• Availability;
• Simplicity;
• Efficiency;
• Quick results.

Jillian Michaels Killer body

Jillian Michaels Killer body is a simple and effective workout for the whole body.

It helps you lose excess weight in a short time, become stronger and stronger. Unlike other programs, this series of exercises does not involve increasing the intensity of training and complicating the tasks. The complex is initially performed at a high pace, due to which it quickly puts the body in order.

Killer Body - short, intense workouts

The main feature of this workout is high intensity and alternation of different types of load. Each type of load does not take long (about 30 minutes).

If you want to exercise under the guidance of a competent trainer, without leaving home, but getting maximum results, this complex is what you need. Just start mastering it, and after a couple of weeks you will be able to rejoice at your achievements!

Description of the Body Step program from Les Mills

Les Mills is a unique project of its kind. A group of New Zealand coaches produces extremely high-quality and well-thought-out programs that can almost be called benchmarks. Les Mills took the best of traditional step aerobics, added classic strength exercises, added explosive intervals for fat burning and got the perfect workout for weight loss - Body Step.

The entire program takes place on a step platform. Depending on your level of training, you choose the height of the step: it is better to start with the minimum, gradually increasing the difficulty. You will also need a barbell disc, which is used in exercises for developing arm muscles. If you do not have a barbell disc, you can replace it with a regular dumbbell. As a rule, you can start training with 2-2.5 kg, and as your strength increases, move on to heavier weights.

When exercising on a step platform, the muscles of the thighs and buttocks are primarily involved. However, with the help of free weights, Les Mills additionally engages the muscles of the upper body and abdomen. Because the workout is done at a high interval pace, you burn maximum calories and lose weight. Throughout the entire program, your heart rate is in the fat-burning zone. Thus, with Body Step you will lose weight and form an elastic and toned body.

Tone It Up Workouts

You can find a wide variety of workouts for all problem areas on the official Tone It Up YouTube channel. To make it easier to find the programs you need, you can use ready-made TIU video playlists (links are active):

• Booty (buttocks)
• Legs & Thighs (legs and thighs)
• Yoga & Stretching (yoga and stretching)
• Abs (stomach)
• Arms (hands)

Karena Down

We will tell you about several series of classes from Karena and Katrina, with which you can start your training. Mostly the programs are short and last 10-15 minutes. You can combine several videos or repeat one workout in several circles. We recommend sticking to something like this:

• Cardio or HIIT training 2 times a week
• Full body workout once a week
• 1-2 times a week lower body workouts
• Upper body workouts 1-2 times a week

Exercise, if possible, 30-40 minutes a day, 5-6 times a week. Combine multiple workouts or repeat one video over multiple laps at your discretion. Be sure to end your session with full body stretching.

Bikini Series

Bikini Series is Tone It Up's most popular series. You can find all the workouts in this series in this playlist. We will list just a few popular videos from the Bikini Series that you might like.

1. Bikini Body Routine (24 minutes)

Full body strength training with dumbbells to tone muscles and get rid of problem areas. Combined exercises for the upper and lower body await you.

2. Bikini Abs Routine (12 minutes)

An abdominal workout that mainly involves planks and back exercises. It takes place entirely on the floor; the only equipment you need is dumbbells.

3. Inner & Outer Thighs Routine (12 minutes)

An excellent low-impact workout for the most problematic areas of the lower body: the inner and outer thighs. No inventory needed.

4. Booty Burn with Karena (12 minutes)

Resistance band workout for thighs and butt that includes cardio and toning exercises for a toned lower body.

5. Tone It Up Stretch & Release (8 minutes)

Post-workout stretching for the whole body without equipment.

Love Your Body Series

1. Love Your Total Body (6 minutes)

Includes strength exercises with light dumbbells to tone the muscles of the entire body. Basically, combined exercises for several muscle groups are offered.

2. Love Your Legs Routine With Karena (7 minutes)

Low-impact exercises for the thigh muscles that will help you tone your muscles and get rid of problem areas.

3. Love Your Booty Routine With Katrina! (10 minutes)

Low-impact butt exercises with dumbbells that will help you round your butt and get rid of cellulite.

4. Love your Arms with Karena (7 minutes)

A selection of exercises for arms, shoulders and chest with light dumbbells

5. Love Your Abs With Katrina (6 minutes)

Workout without equipment to strengthen your abdominal muscles and flat stomach.

New Workout Series

1. Band Burn (14 minutes)

Workout with a fitness band for the whole body. In the first half you will find exercises for the upper body, in the second half - for the lower body.

2. Kettle Booty (16 minutes)

Workout for thighs and buttocks with dumbbells and kettlebells. If you don't have a weight, you can only use dumbbells.

3. Ball Routine (11 minutes)

Low-impact workout that includes exercises with a fitball and dumbbells. The muscles of the upper body are especially actively involved.

4. Burn It Up (13 minutes)

This aerobic strength interval training includes dumbbell and bodyweight exercises that work as many muscles as possible.

Tone and Shred

The Tone and Shred program was created by Catherine and Karena together with the famous Hollywood trainer Jillian Michaels. The complex includes 3 workouts of 30 minutes each: for the whole body, for the abdomen and muscle corset, for the hips and buttocks. Classes include aerobic and strength training, so you will tighten your muscles and lose weight.

We wrote about the Tone and Shred program in a separate article: Tone and Shred is a new program from Jillian Michaels and the Tone It Up trainers.

Recommendations

Are common

You can only train in sneakers. It is forbidden to use sneakers or exercise without shoes - this increases the risk of injury. If you do not master the correct technique for performing the exercises, you may not achieve the effect. Buy dumbbells for training (we have already told you how to make the right choice) or replace them with bottles of sand or water.

Gillian warns about the soreness that will occur during the first week of intense training. After this period, it will gradually weaken and go away completely. If muscle pain continues, either you are doing the exercises incorrectly, or you need to change the program to an easier one, or you have health problems.

There is no need to be afraid of building muscle mass: Gillian does not offer dumbbells heavier than 4 kg, and with them it is impossible to achieve a bodybuilder figure. All programs are aimed at fat burning and weight loss.

In terms of nutrition

When creating weight loss programs, Michaels could not ignore the issue of diet, without changing which weight loss would not occur. However, she does not suggest any specific diet. Its rules are rather slightly adjusted principles of healthy eating:

Its rules are rather slightly adjusted principles of healthy eating:

1. Jillian Michaels suggests calculating daily caloric intake using the formula: 655 + (9.57 x weight in kg) + (1.852 x height in cm) – (4.7 x age in years). The result obtained cannot be reduced under any circumstances. This normalizes metabolism.
2. 4 meals: 2 main, full (breakfast and lunch) and 2 additional, light (afternoon snack/lunch and dinner). This improves digestion.
3. You need to drink 8 glasses of water a day.
4. Other drinks can only be consumed between meals. This could be juices or green tea.
5. It is better to avoid salt, but if this is beyond your strength, at least limit its consumption to a minimum.
6. Keeping a diary will help you adjust your menu so that it works for weight loss.
7. In the first month of training, animal proteins are prohibited: no meat and eggs, and low-fat fish can be eaten no more than 2 times a week.
8. After a month, continuing to exercise, you need to gradually include chicken breast, turkey and rabbit in your diet.

Don’t forget about water: you need to drink 8 glasses a day, and this is in addition to other drinks in the form of juices, fresh drinks, etc.

Prohibited products:

• fast food, snacks (chips, nuts, crispy sticks);
• cream, margarine;
• mayonnaise;
• ice cream;
• fatty fish and meats;
• semi-finished products;
• pickles, marinades, smoked meats;
• canned food;
• baked goods, sweets, cakes, pastries, refined sugar;
• dairy products with minimal fat content;
• coffee, alcohol, carbonated and energy drinks, store-bought juices;
• white rice, semolina.

Sausages and boiled sausage without fat can be allowed, but extremely rarely. Sauerkraut - only in small quantities as a separate ingredient in salads.

Sample menu for 1 day:

20-minute cardio workout for home

• Time: 20-30 minutes
• Equipment: no
• Good for: Cardiovascular health

Instructions: Perform each exercise for 45 seconds, then rest for 15-30 seconds. This is one approach. The goal is to do 10-15 reps per set. For each exercise you need to perform 3-5 approaches and then move on to the next one.

This at-home cardio workout (that you can do entirely without equipment!) was created by Mark Ribeiro, a personal trainer and certified instructor. He recommends doing this set of exercises three times a week, with one day of rest in between. “And always listen to your body,” he says. “If you feel that your technique is starting to lose ground, then stop and rest. The best is smaller, but better.”

Lying down - rising to your feet

Technique: place your feet shoulder-width apart, place your arms at your sides, tighten your core muscles

Gently lower yourself into a squat position, placing your hands on the floor for support. Jump both feet back and get into a push-up position. Pause for one second, then in one quick motion, pull your knees toward your stomach and return to the squatting position.

Then rise to your feet, lower yourself into a squat, then squat again and continue according to the scheme

Pause for one second, then in one quick motion, pull your knees toward your stomach and return to the squatting position. Then rise to your feet, lower yourself into a squat, then squat again and continue according to the scheme.

Continue repeating as many times as you can in 45 seconds. Then rest for 15 seconds. Repeat the approach 3-5 times, then move on to the next step.

Reverse crunches with leg drops

Technique: Lie on your back with your knees bent. Keep your back flat on the floor as you begin to bring your legs toward your chest. Then, tighten your middle and lower abs, when you lift both your torso and legs, I do the “Paperclip” exercise. Keep pressure on your arms to support your body weight. Slowly lower your torso and legs back. This is one repetition.

Continue repeating as many times as you can in 45 seconds. Then rest for 15 seconds. Repeat the approach 3-5 times, then move on to the next step.

Mini paperclip

Technique: Take a seated position and balance your tailbone by raising your knees to your chest and keeping your shins parallel to the floor. Then slowly straighten and move your legs forward, and lower your upper body to the ground a few centimeters from the mat. Return to the starting position and start again.

Continue repeating as many times as you can in 45 seconds. Then rest for 20-30 seconds. Repeat the set 3-5 times, then move on to the next exercise.

Heel touch

Technique: Lie on your back with your feet on the floor. Keep your back pressed to the ground. Raise your shoulders and tuck your chin lightly toward your chest. Engage your obliques as you touch your right ankle with your right hand. Then repeat this on the other side. This is one repetition.

Repeat as many times as you can in 45 seconds. Then rest for 20-30 seconds. Repeat the set 3-5 times, then move on to the next exercise.

Body rotations in plank

Technique: Start in a plank position on your forearms. Make sure your abs and glutes are squeezed. Also engage your back and chest muscles. Slowly lower your right thigh to the right side until it is 3 centimeters off the ground. Return to the center position, then repeat on the other side.

Continue alternating for 45 seconds. Then rest for 15 seconds. Repeat the approach 3-5 times, then move on to the next step.

Forearm plank + mountain climbers

Technique: Start in a plank position on your forearms. Keep your abs, buttocks, back and chest tight. Maintaining a plank position, bring your right knee to your right elbow, then return to the center position. Then repeat on the left side.

Continue alternating at a controlled pace for 45 seconds. Then rest for 20-30 seconds.

"Explosive" bar

Technique: Start in a push-up position. Bend your knees and push your body back until your arms form a straight line with your spine. Keep your core toned as you return to the plank position. This is one repetition.

Continue repeating as many times as you can in 45 seconds. Then rest for 20-30 seconds. Repeat the approach 3-5 times.

Killer Cardio Program

Killer Cardio is a set of cardio workouts from Jillian Michaels. Let us remember that Gillian previously released a whole series of effective programs: Killer Body; Killer Abs; Killer Buns & Thighs; Killer Arms & Back. And now, probably, the final part of “Killers” has been released, which became in fact the first full-fledged cardio program from Jillian Michaels. She's mostly offered mixed workouts in her DVDs, but this time you'll get pure cardio.

The Killer Cardio program includes two 25-minute cardio workouts (two difficulty levels). They are designed specifically to help you burn calories, ignite your metabolism, build endurance, strengthen your heart muscle and, of course, lose weight. A lot of intense exercises await you, mainly jumping, acceleration, running, planks, and elements from martial arts. Classes are held without additional equipment; you will train with your own body weight.

So, the Killer Cardio program includes two videos: Level 1 and Level 2 (level 1 and level 2). The first level is significantly easier than the second, but they will both make you sweat a lot. In this program, Jillian Michaels' team does not demonstrate 2 exercise modifications, as we are used to in her other classes. However, the trainer periodically shows how you can complicate or, conversely, simplify this or that exercise.

Killer Cardio Workout Structure by Jillian Michaels

The workouts last 25 minutes, of which the active part lasts only 20 minutes. Therefore, a quick but very intense lesson awaits you. As such, there is no classical warm-up in the programs (as, by the way, in many other cardio workouts by Jillian Michaels), but the first round of exercises can be considered a warm-up. The final stretch takes about 5 minutes, which is very good for such a short workout.

Both classes have the following structure: 4 rounds of 4 exercises in each round, which are repeated in 2 circles. The exercises are performed according to the scheme of 20 seconds of intense load, 10 seconds of rest, so throughout the entire session the pace will be very high. The program does not have a timer, which is not always convenient when performing such workouts.

1. Level 1: This cardio workout is suitable for intermediate levels, but the program is also suitable for beginners if you do it at your own pace. There are several relaxation exercises that will give you time to regain your breathing.

• 1st round: jumping rope, running from side to side, boxing, sprinter jump.
• Round 2: horizontal running, fold with feet touching, running in a plank with shin overlapping, running in a reverse plank.
• Round 3: burpees, high knee running, pigtail running, arm circles.
• Round 4: running with shin overlapping, side lunges, pulling knees to chest, speed skater.

2. Level 2: This cardio workout is suitable for intermediate and advanced fitness levels. The load is increasing in complexity. While the first and second rounds are at a tolerable pace, Jillian suggests intense plyometrics for the third and fourth rounds.

• 1st round: scissors, jumping to the side, jumping back and forth, running in place.
• Round 2: plank kick to the side, plank jumps with knee to chest, abdominal bike, plank jumps with legs raised.
• Round 3: 180 degree jumps, football run, lunge jumps, burpees with plank walking.
• Round 4: climber, plyometric plank jump, burpee, high knee run.

In general, Killer Cardio classes are quite easy to handle due to a short 20-second load and rest breaks after each exercise. In comparison, BodyShred's cardio workouts will be more intense in intensity and pace.

“Burn Fat, Boost Metabolism” (“Banish Fat Boost Metabolism”)

Gillian composed the complex in such a way as to really start and speed up the metabolism, so that the effect lasts for several hours after training. Where metabolism is accelerated, fat does not live long. In addition, the entire workout is aimed at working out problem areas, so for those who are bothered by the “ears on the hips,” the stomach and other troubles, it will be perfect for you.

As for the level of preparedness of people who want to engage in this program, the training is quite intense and long; for beginners, “Shreds” is more preferable, which takes only 20 minutes, and this practically guarantees that you will not abandon it after the first lesson, citing inability to study for so long.

Tips and tricks

However, if you have decided on “Lose excess weight, speed up your metabolism” - hold on: Gillian will not leave you alive. You will work out all muscle groups and make your heart literally jump out of your chest, but it will be worth it. The coach will constantly demand more from you. And by conscientiously performing the complex, after a while you will really be able to do it.

• If initially it is difficult for you to perform this complex, but you absolutely do not want to change it to another, enter into training gradually, adding a little every day. Start with 20 minutes and don't forget to do a final stretch at the end.
• The optimal training time is 45 minutes.
• When you complete the complex “from start to finish,” you can expect to lose up to 1.5 kilograms per week, which is a truly amazing result.
• You don't need to exercise every day. However, if you really want to achieve more or less visible results, then training should be performed at least three times a week. Experienced athletes schedule 4-6 workouts per week, but a beginner may not be able to cope with this pace.

If you tried the “Lose Weight, Boost Your Metabolism” workout with Jillian Michaels, please leave a review and tell others about your impressions.

Description of training with Gillian

The entire lesson program is divided into certain stages that must be completed sequentially one after another.

Warm up. The first step is to warm up the muscles and ligaments, otherwise it is very easy to get injured. This cannot be allowed

Therefore, be sure to warm up before training, this is very important. Just five minutes of light running, bending or jumping is enough to reduce the risk of injury significantly.

Home workout

This is exactly the one that should last from twenty to forty-five minutes. It is usually broken down into seven main segments. The duration of these is exactly six minutes in full. This is a continuous activity, many are afraid to even start something like this, for fear of not being able to stand it. However, here we are talking about interval training, which greatly simplifies the task. The order of the exercises is always the same: kickboxing, plyometrics, aerobics, floor exercises, kickboxing, plyometrics, aerobics.

Hitch. The last stage definitely requires a cool-down, which will be the logical conclusion of the entire training day. It involves a gradual, smooth slowing of the heart rate (pulse) and equalization of breathing. Stretching exercises are great.

It can be difficult for new athletes to maintain such a rhythm. If you suddenly feel that you cannot maintain such a frantic pace, then slow down. Just don’t just stop the activity and give up halfway through. Just do fewer reps or lower the intensity significantly. Over time, you will have the strength to do everything as Jillian Michaels recommends.

Jillian Michaels: how sports can change lives?

If the awkward teenager Jillian Michaels, who was less than 160 cm tall and weighed about 80 kg, was told that one day she would become the most famous fitness trainer in California, and perhaps in the entire United States, she would probably take this statement as a joke. As a child and teenager, Gillian never dreamed of such popularity. Probably her only dream was to get rid of the burden of problems that caused self-doubt and the rapid accumulation of extra pounds...

Things began to change when Gillian was enrolled in martial arts classes. There, in a mental struggle with herself, and perhaps with the whole world, she learned what the coach said: “Others respect only those who respect themselves.”

A change in thinking and playing sports brought her to a new direction in life. And on this line, having coped with her difficulties, she began to actively help people who found themselves in the same difficult situation. Participation in the reality shows “The Biggest Loser” and “Drop It With Gillian”, as well as numerous training programs recorded on DVD, brought her real fame.

Home workouts with Jillian Michaels

Watch an interview with Jillian Michaels where she talks about how she learned to feel confident and strong and began to develop as a fitness instructor, despite all the obstacles in life. You can learn a little more about who Jillian Michaels is and get a boost of inspiration for further training.

Fitness - Empire[edit | edit code]

On December 7, 2010, Michaels announced on Twitter that season 11 of the show would be her last. She was sad to leave the show and her best friend Bob Harper, but she had to do it in order to fulfill one of her most important goals in life - starting a family. Her last appearance was on the season finale of "The Biggest Loser" in May 2011. In 2010, Jillian Michaels launched her second weight loss-themed TV show, Losing It With Jillian, on NBC. In each episode, Michaels lives with a family for one week and simultaneously teaches all its members about a healthy lifestyle. Here's how she describes the show: "I'm married to you, I go to school with your kids, I'm the center of your whole life." Michaels says the goal of her show is to demonstrate that she's more than just a good personal trainer: "I want to show more than what you see on screen..." While appearing on The Biggest Loser and Losing It With Jillian, Michaels has created a fitness empire that includes books, DVDs, and a line of healthy food products. She is the author of 6 books: “Winning by Losing” (2007), “Making the Cut” (2008), “Master Your Metabolism” (2009), “The Master Your Metabolism Cookbook” (2010) and “The Master Your Metabolism Calorie Counter" (2010), "Slim for Life" (2013). Jillian has also released numerous workout DVDs and even themed fitness video games. In September 2012, Jillian announced that she was returning to The Biggest Loser to fight teen obesity. however, already in 2014 she left the show, citing significant disagreements with the show’s producers as the reason.

Insufficient preparation

Image source: Getty/miodrag ignjatovic

Another thing Jillian sees that can hinder weight loss is the way people exercise. “They underestimate their abilities and do things like rest for long periods of time between sets, lift less than they could or should, run slower, etc.,” Jillian said. "All of this slows down your progress and prevents you from burning calories quickly," she added. Jillian said it's okay to push harder, and don't be afraid to raise your heart rate to about 80 percent of your maximum.

It can be difficult to push yourself when you're working out alone, so take a group fitness class, join a gym, or find a buddy to help lift you and push you out of your comfort zone. You'll feel ready to grab heavier dumbbells, move a little faster, or do a different set. That's when you'll start to see results.

How realistic is it to “lose up to 10 kg in 30 days”?

It really depends on your diet and where you're starting from. If you're starting from scratch and can't remember the last time you worked out, 10kg in 30 days is realistic if you follow along. If you've been working out for a while but without a proper diet, it's realistic to lose 5kg. If you are following a diet and already working out, depending on the degree of progress, it is quite possible to lose 1-2 kg, but this will be a sustainable result, in which all your fat will turn into sculpted muscles. Since muscle weighs much more than fat, the scale won't tell you much of what you see in the mirror.

Ultimately, no matter where you start on your journey, remember that your end goal is to lose volume, not pounds. Therefore, before starting, carefully measure all places to be sure of progress - waist, hips and legs.

Tips for newbies

• Don't jump over your head, and do everything in your power. Work through the exercises to the end!
• If you want to lose weight, then wear a weight loss belt. But you don’t need to put on everything you find in your wardrobe, but heat stroke is possible, and then you definitely won’t have time for training;
• Proper breathing and in rhythm with the exercises!
• Maintain proper nutrition and limit yourself to sweets, fried foods, salty foods and starchy foods. But you need to eat so that there is no loss of strength, and you have enough energy for training;
• Stop drinking alcohol;
• Don’t stop at one level, and when you feel that you can do more, move on to the next stage.

Jillian Michaels for beginners two easy programs for beginners frontside, backside and beginner shred level 1,2,3

Disadvantages of Calorie Blocker Phase 2

Each auxiliary drug has its own disadvantages, including the Phase-2 calorie blocker.

The following side effects may occur while taking the drug:

1. Bloating;
2. Increased gas formation;
3. Allergic reaction;
4. Skin rashes;
5. Gastrointestinal tract disorders.

In this case, you should immediately visit a doctor. Most likely, this effect is not a coincidence, and the body will not be able to “get used” to this drug. Therefore, you should not waste time and wait for all the side effects to disappear.

Things to remember:

1. Under no circumstances should you take a calorie blocker together with enzyme preparations, otherwise its effects will be nullified.
2. As soon as you stop taking the pills and do not change your diet, all the lost kilograms quickly return;
3. The calorie blocker is not a medicine and does not speed up metabolism, so it only works when taken.

The disadvantages of the drug are:

1. High price;
2. Allergic reaction to some components;
3. If you take the tablets after meals, their effectiveness decreases;
4. There is little data about the drug, few conducted medical studies that would prove the effectiveness and safety of the drug;
5. Impaired absorption of nutrients and vitamins.

Contraindications

However, there are contraindications that manufacturers inform their customers in advance:

1. Do not take during pregnancy;
2. During lactation;
3. Children under the age of majority;
4. Diseases of the digestive system;
5. Individual intolerance to some components;
6. Kidney function diseases.

https://www.youtube.com/watch?v=https://www.youtube.com/watch?v=bsu7yrUz8mY

Basic principles of the program

Beauty in 10 minutes (a set of short sessions) is the best offer if you don’t have enough time for fitness.

As mentioned above, the program consists of 5 10-minute classes designed for different zones.

The main principles of training include:

• exact adherence to the techniques of the proposed basic exercises;
• performing exercises several times with certain breaks.

Even if you perform 1 workout per day, aimed at a specific muscle group, you can achieve amazing results in the shortest possible time.

Basic lunge

Muscles: glutes, quadriceps, hamstrings, calves.

Initial position. Place your feet parallel to each other, slightly wider than shoulder-width apart. Pull your stomach in and straighten your shoulders.

Doing the exercise. Take a big step forward. As soon as your foot touches the floor, bend both knees. The right thigh is parallel to the floor, and the left is perpendicular to it. Your left heel should be lifted. Exhale and return to the starting position. Repeat.

Adviсe. Make sure your front knee does not extend past your toes. Look ahead, if you look down you may lose your balance. Keep your back and shoulders straight throughout the exercise.

How to train with Jillian Michaels

Jillian's workout differs from many other programs in that each lesson provides exercise options for different fitness levels. In addition to the trainer, there are several other women in the video, one of whom is doing a simplified version of the exercise, and Jillian explains and shows how you can simplify the exercise if you are not yet ready for the complex version. That is, if you are just starting to train, listen to Jillian, repeat after your novice assistant. By the way, you will need dumbbells or hand weights. To begin with, small ones are enough - 1-1.5 kg each, they can be found both in a specialized store and in the sports department of hypermarkets. Or you can just take one and a half liter bottles of water and practice with them. If you have a lot of excess weight and it is very difficult to jump with such dumbbells, take half-liter bottles. But remember that it doesn’t have to be easy for you! Each training session is led personally by Jillian Michaels. Level 1 1 day - introductory training, after which your muscles may ache a little (if you have never trained before). But even if you have some kind of sports background, you shouldn’t skip the first day; the load on the body should increase gradually. And to reduce pain, stretch after each session. You can also take a hot bath. Despite the fact that each subsequent workout by Jillian is a little more difficult than the previous one, after several days of regular exercise, the muscles will get used to the load and will no longer hurt. The second level is noticeably more difficult than the first. Get ready to work with your hands and pump your chest. Don’t be afraid to “pump” your muscles, this won’t happen. It will take more than 30 minutes a day to achieve a bodybuilder's figure. The third level will seem easy, because it is only slightly more difficult than the second. But it is mandatory to pass - it will allow you to consolidate the result. You can find the first day video training by searching “Jillian Michaels Level 1 1 Day”, duration - only 30 minutes. At the beginning of training, the weight may immediately begin to decrease or increase slightly. Don't be alarmed. Proper balanced nutrition will help reduce the amount of fat in the body, but thanks to training, you can grow muscles - buttocks, abdominal muscles. With the same weight, the body can look completely different. It’s better to focus on changes in volumes - measure your girths and monitor your progress with a centimeter tape. Have fun!

Personal life[edit | edit code]

Gillian has a younger brother and sister. She is also the godmother of the son of actress Vanessa Marcil, whose name is Casus, he was born on March 30, 2002. Due to a difficult childhood and memories of those terrible years, Gillian is not ready to bear a child herself, so her opinion is that it is better to adopt.

Gillian is bisexual, when asked about her love life, she replied: “Let's just say I think all love is healthy. If I fell in love with a woman, that would be wonderful. If I fell in love with a man, that would be wonderful too!”

Jillian Michaels is engaged to Heidi Rose, who she says is the most amazing and beautiful girl she has ever met and who she would like to start a family with. The couple has been together for 5 years. To celebrate their engagement, Rose and Michaels exchanged diamond rings. In 2012, children appeared in this family. Two-year-old Lukencia, who was adopted from Haiti in early May, and Phoenix, whom Heidi gave birth to on May 3rd.

You will forget what delicious food is

You can't just eat food now, poor fellows. Now you just need to fuel yourself with the right nutrients to gain muscle mass and lose fat at the same time.

There won't be much variety in the diet. How can I explain to you... you pour the same dog food into a bowl for your dog? Every day? All her life?

So, this food of hers - compared to your new, bodybuilding diet - is an incredible delicacy that also has a nice crunch. Everything you eat from now until your last meal will meet a painfully short list of requirements: high protein, low carbs, low fat, low taste.

And you will never, ever taste good old sugar again in your life. Instead, you'll be consuming so many artificial sweeteners that you'll have to get your liver tested every year.