The famous fitness trainer Jillian Michaels has developed a unique three-level method “Slim figure in 30 days” in video lessons, which allows you to get rid of hated kilograms in just a month. Of course, you cannot do without regular training, you will have to exercise hard and every day However, the result is worth it.As the body gradually gets used to the load, level 2 of the “Slim Figure in 30 Days” complex from Gillian Miles will seem easier than the first.
Recommended reading: Jillian Michaels – Level 1
The essence of the Jillian Michaels course
“Jillian Michaels - Flat Belly in 6 Weeks” is a set of exercises designed to improve the proportions of your figure and improve your health. The course is divided into two levels of difficulty, each training is repeated in two circles.
- Level 1. It lasts three weeks, and the training lasts 35 minutes. In the video lessons, in addition to the trainer, there are two assistants. One of them demonstrates the simplest exercises for beginners, and the second teaches advanced movements. This is something between yoga and Pilates, called aerobic workout.
- Level 2. If you have the fortitude to reach the second level of training difficulty, then you’re doing great. This period will force the athlete to sweat a lot. The workouts are more intense, plyometric movements, which are difficult to perform if you are not used to them.
Video in Russian: training with Jillian Michaels – level 2
By watching the video lessons, you can understand how to correctly perform level 2 fitness using the “Slim Figure in 30 Days” method for weight loss by Jillian Michaels. Already at the end of the ten-day period, you can feel how your body has become toned. If you strictly follow all the trainer’s recommendations, the result will not take long to arrive.
The second level of Jillian Miles's "Slim Figure in 30 Days" workout, like the first, begins with a warm-up. Next, exercises are performed that involve different muscle groups. Thanks to this, it is possible to get rid of extra pounds in different parts of the body. One of the features is the alternation of exercises of varying intensity, due to which it is possible to launch a powerful fat-burning process.
You can watch the video with Jillian Michaels’ workout “Slim figure in 30 days” (level 2) in Russian.
Expected results
The program, created by an American trainer, is designed to produce amazing results.
- Pumping the abdominal muscles. Due to the fact that the exercises of the complex are non-standard, they are aimed at putting problem areas in order. At the end of the work, you will notice the absence of folds on your stomach and slimming of your sides. In addition to sports, you need to add proper nutrition and a healthy lifestyle.
- Pumping the core muscles. In parallel with the main muscles, the stabilizer muscles will also be strengthened. The abdominal muscles are supported by the pectoral, gluteal and back muscles. As a bonus, you will receive a healthy spine and beautiful posture.
- A flat stomach and thin waist mean overall weight loss. High-intensity interval training will have a beneficial effect on the overall condition of the figure.
Home workouts with Jillian Michaels: how to choose the right one?
The number of video courses with home fitness makes your eyes wide open. At the same time, some fade into oblivion some time after their release, while others become truly popular. In 2005, American trainer Jillian Michaels began releasing DVDs with her fitness courses - and they are still popular.
Gillian develops programs for girls with varying levels of experience. There are strength, aerobic, and cardio workouts. Some programs consist of several levels - this way it is possible to achieve the best effect. One lesson lasts from 10 to 45 minutes.
Thus, you can choose a suitable workout from Jillian Michaels based on your level of training, goals and availability of free time. But how to choose from the endless number of programs? The article below contains a classification of the most popular courses, collected based on the athlete’s experience criterion.
Workouts for Beginners
Slim figure in 30 days
Duration: 30 days, every day for 30 minutes, 3 levels
Necessary equipment: mat, sports shoes, dumbbells (alternative - bottles of water or sand)
The program is an aerobic strength training program that uses all muscle groups (even those you didn't know about). Each level is more difficult than the other. Although this program is classified as a program for beginners, in order to overcome it, you will need to use all your willpower.
After childbirth
Duration: 1 workout lasts 27 minutes, classes every day with one day off per week. One level.
Equipment: mat, sports shoes, dumbbells (about 1 kg).
The goal of this program is to get in shape after giving birth and prepare for more challenging workouts. You shouldn’t expect a radical transformation and mega-weight loss from the classes, but you can work on problem areas and become more resilient.
The program is divided into three days: upper (back, arms, chest); torso (abs), legs. Each training day includes a warm-up, three circuit sets (3x2), and stretching. The intensity is low, even unusual for Gillian's training.
Courses for intermediate level athletes
Body revolution
Duration: 90 days, one lesson 30 minutes, 6 levels
Equipment: expander, 2.5 kg dumbbells, free space (about 6 square meters minimum).
Body Revolution is Jillian's longest-running program. At the end of the course, participants can expect to lose excess weight, accelerate metabolism, pump up muscles and form a distinct relief.
You need to study this course 6 times a week with one day off. These six workouts include 2 cardio and 4 strength workouts. During the first lesson, arms, chest and abs are worked; on the second - legs, back, buttocks and abs; third day - cardio. The fourth, fifth and sixth days duplicate the first, second and third, respectively.
Flat stomach in 6 weeks
Duration: 45 days, one lesson 30 minutes, 2 levels
Equipment: 2 dumbbells, 1.5 kg each (in the lightweight version - without them).
The goal of the program is fat burning, pumping the abdominal and leg muscles, and overall tone. The training is based on cardio, which maximizes the use of problem areas, plus targeted exercises for the waist and abs. The course consists of two levels, each lasting three weeks.
Programs for advanced
Power yoga for weight loss
Duration: lesson 30 minutes, 2 levels.
Inventory: rug. You don't even need shoes!
This program is perhaps the leader in criticism among all of Gillian's courses. The trainer is accused of taking an overly sporty approach to yoga, ignoring its philosophical part. However, everyone is confident in the results of the classes: muscle tone, improved stretching, improved posture and weight loss.
Workouts with dumbbells for the whole body (Hard Body)
Duration: 45 days, 45 minute lesson, 2 levels
Equipment: dumbbells weighing from 1 to 4 kg, mat, comfortable sports shoes.
This program - for very, very experienced fitness enthusiasts - combines aerobic and strength training. Divided into two levels, each lasting three weeks. The second level is much more difficult than the first. Training at both levels is very intense (which, in turn, gives quick results), with a variety of exercises for all muscle groups.
What you need to stock up on before starting classes
If your saggy belly no longer allows you to button up your favorite pants, then it’s time to start working on yourself. The “Flat Belly in 6 Weeks” complex was created specifically for those whose main problem area remains the waist and abdomen. To get started you will need:
- video recording of exercises;
- gymnastic mat (since some of the exercises take place on the floor);
- one dumbbell weighing 1.5-3 kg;
- comfortable clothes and sports shoes.
The main principle of Gillian’s work is: “If you have no strength left, do it again.”
Diet in 3 stages
Jillian Michaels' weight loss goal is to eliminate "anti-nutrients" (artificial fats, sugars and chemical additives) and eat only organic and natural foods.
During the first stage, you will eliminate the following foods from your diet:
- hydrogenated fats;
- peeled grains;
- high fructose corn syrup;
- glutamates;
- artificial sweeteners;
- preservatives and dyes.
In this collection we have collected the best diets for weight loss.
Jillian Michaels suggests cutting back on starchy vegetables such as potatoes, tropical dried and canned fruits, soy, alcohol, full-fat dairy, fatty meats, canned goods and caffeine at this stage.
In step two, you'll learn about Jillian Michaels' 10 Nutrients:
- legumes – peas and beans;
- allions such as onions and leeks;
- berries;
- meat and eggs;
- colored fruits and vegetables;
- cruciferous vegetables such as broccoli and cabbage;
- dark green leafy vegetables;
- nuts and seeds;
- organic low-fat dairy and whole grains.
The final phase improves the timing, amounts and combinations of foods to shift the metabolism to burn most fats. This balance includes eating every 4 hours, never skipping breakfast, eating your fill and not eating after 9pm. If you are used to eating ready-made or semi-finished products, then you need to give up your habits. The Jillian Michaels diet focuses on consuming only natural, unprocessed foods.
Pros and cons of working like Jillian Michaels
There are a number of advantages to the job:
- Emphasis on the waist and stomach, which is wonderful for the fair half of humanity.
- In just 30 minutes a day (that's 3.5 hours a week) you can admire your own reflection in the mirror.
- An excellent effect is achieved through a combination of cardio and abdominal exercises.
- Psychologically it will be easier, since there are clearly limited deadlines.
Among the disadvantages of the program, we note:
- For beginners, it is difficult to immediately complete non-standard tasks, because even at the initial level the load is quite high.
- The monotony of the actions performed can kill motivation even at first.
The history of the appearance of the training complex
As a teenager, Jillian Michaels weighed 80 kg with a height of 160 cm. And if someone had told her then that in the future she would become a famous fitness trainer, the girl would have only laughed in response. Despite this, Gillian dreamed of losing weight since childhood, getting rid of excess weight, which became the cause of many complexes and self-doubt.
Things changed dramatically when Gillian signed up for martial arts classes. It was there that the realization came that you can achieve the respect of others only by respecting yourself. Thanks to a change in her thinking, the girl understood how she could take a new path in life. As a result, she not only achieved excellent results for herself, but also began to help other people.
On a note! Jillian Michaels is best known for her participation in reality shows and video training programs that were recorded on discs.
Numerous workouts aimed at losing weight became the basis of Jillian Michaels' 30-day fitness program, "Slim Figure in 30 Days." In general, the video complex is based on the “3-2-1” system. Its essence is as follows:
- strength exercises – 3 minutes;
- cardio training – 2 minutes;
- working out the abdominal muscles – 1 minute.
On a note! The first 2 days of training are especially difficult. As your muscles get used to the load, exercise will become easier. According to Jillian Michaels herself, already on day 2 the exercises will be easier to perform than on the first.
The best exercises of the second level
The second level will be more difficult in terms of load and twice as fast in the rhythm of execution. We perform all exercises 10 times on each leg and move on to the next training without delay.
- Mandatory warm-up.
- Feet shoulder-width apart, raise your arms with the dumbbell up. Raise your leg to the side and up and lower your hand with the dumbbell.
- Hands up, with jumps, lower your arms straight in front of you to your belt, and lift one leg. So, alternately, jumping, we work with both legs.
- Do a lying position. Alternately pull your knees towards your chest.
- Turn to the side. As you count, simultaneously raise your knee to your waist and pull your elbows down, as if you were pulling yourself up on a rope.
- Lying on your back, do a bicycle. Hands behind your head, and elbows reaching toward the opposite knee as you move.
- Side plank. Emphasis on the straight arm to the side. The body is straight, the muscles are collected. 2 times for 30 seconds. Works great in combination to create beautiful female hands.
- Take a push-up position. As you count, jump your legs to the left, then to the right, without lifting your hands from the floor.
- Skier. It is also used to create a thin waist. While in a push-up position, run in place.
- The given complex contains dozens of exercises for every taste and level of training. 10 minutes before the end of the training, proceed to the cool-down. Light actions that will slowly bring the body into a state of rest.
By believing in yourself, you will achieve excellent results. A diet and 35 minutes of training a day will help you like yourself, be proud of your own body and remain full of energy and strength. Start now, and by summer you will be able to flaunt in a beautiful open swimsuit.
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, 10 kg in 30 days is quite realistic provided you follow the right diet. If you've been working out for a while but without a proper diet, losing 5 kg is realistic. 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.
Important information: You've probably heard that working your abs takes place in the kitchen, not in the gym. This means that exercise without a diet will be ineffective. The goal of the exercises is to increase strength and improve cardiovascular health over a 30-day period. Many have commented that they noticed progress from fitness in just 5 days.
Ultimately, no matter where you start on your weight loss 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.
