The Jillian Michaels Method is a mixture of Pilates, yoga and strength training. This approach helps to strengthen the main muscle groups, lose weight, develop endurance, make the silhouette fit and maintain feminine shapes. This is why thousands of women love Gillian’s programs so much! By the way, Gillian herself is almost 50, but she looks just great.
We present a selection of fitness diva exercises that will help pump up your entire body.
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.
Fitness Benefits from Jillian Michaels
The diverse focus of the programs allows everyone to choose something to suit their needs in losing weight and working on problem areas. Their effectiveness has been proven in practice. Even beginners with minimal levels of physical fitness can practice (special programs have been developed for them).
Her video tutorials are not just demonstrations of exercises on the other side of the screen: Jillian Michaels constantly communicates with her followers and motivates them, not allowing them to give up halfway.
No special equipment is required, a minimum of equipment (several sets of dumbbells, an expander, a gymnastic mat), so you can practice at home.
The basis of the technique is interval training at a high pace. There is no need to combine sets of exercises from different programs to achieve an individual goal. An experienced trainer has already done this for you.
Working out according to the Jillian Michaels system, you will not stand still, even if you try all her sets of exercises: every year she releases 2-3 new programs.
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.
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.
Jump and “steps” with hands
Stand straight, feet shoulder-width apart. Activate your abdominal muscles, arms and legs. Take a long jump forward, landing on both feet. From this position, lean your body forward, placing your palms on the floor. Get into a plank position with your hands under your shoulders and resting on the balls of your feet. From this position, push your pelvis up again, working your abdominal muscles. With your palms, “walk” back, placing your hands as close to your legs as possible. Then straighten up smoothly. This is one repetition. Do 4-5 of these.
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.
Chair Pose
Stand straight, feet shoulder-width apart. Bend your knees, move your pelvis back, work your abs, legs and buttocks. Stretch your arms up, do not bend at the lower back. Stay in this position for 30 seconds. Then straighten up, resting for 15 seconds. This is one approach, do 3-4 of these.
Follow this program at least 3 times a week and you will soon notice that your silhouette is changing for the better. After 4-5 weeks of training, you can increase the load - use heavier dumbbells or add the number of repetitions of each exercise.
System Description
Jillian Michaels' Get Fit in 30 Days video is great for obese people as well as those who are already in good shape. Even advanced athletes who train 5-6 days a week say these three levels are difficult. With that in mind, if you think you can just skip level 1 and go to level 2, you'll be surprised. Level 2 is very difficult. So when Jill says start at Level 1, listen to her because she's seen how difficult these classes are, even for those "in shape."
Video
Jill's The 30 Day Shred is a challenging workout that will leave you literally restless at any level. So if you want to lose weight in 30 days with Jillian Michaels, be patient and follow the system.
Please note: In Jillian's original "Slim Fit in 30 Days" workout videos, which can be found publicly available on Youtube, there are her "girls", two women, working out behind her. One shows a lower intensity version or a modified move, the other shows a more advanced move while Jill does the basics.
Jillian Michaels' signature style is 3 minutes of strength training, 2 minutes of cardio and 1 minute of abs. The 1 minute ab portion is your rest time. These are intense classes with a frantic rhythm.
Level 1 (Video)
Completing levels is ideal for those who are busy and limited in time. Each exercise is only 24 minutes per day. You will work several muscle groups and do cardio at the same time. Working large and small muscle groups at the same time, such as the lower leg and shoulder, is a great way to burn more calories and thereby reduce your exercise time.
You can watch Jillian Michaels’ video “Slim figure in 30 days” level 1 in Russian, and if you wish, you can do a lighter version of the classes, but then you will have to increase the time to even out the result.
Jill's 30-day challenge "Get Slim in 30 Days" includes 3 progressively more difficult levels. You do 1 lesson a day, starting from level 1. It is proposed to spend 10 days on each level, although everything can be individual and the trainer does not set strict limits.
Video
Level 2 (Video)
Level 2 is for a second 10-day period. After you complete your first 10 days, you will appreciate the difference in effort and can ease up on the rhythm, as well as eliminate some exercises and combine others, as each level is quite challenging in its own way.
Video
Level 3 (Video)
Having completed level 2, you move on to the last 10 days with level 3. If you speak English and watch Jill in the original, you need to know that level 3 of her exercises is not publicly available. And in order to purchase this course you need to pay for it.
Video
Another great thing about Jillian Michaels' Get Fit in 30 Days 30 Day Weight Loss Challenge is that you work out every day for a month. This rhythm creates the habit of doing physical exercise. Remember that once you complete all the levels, you won't have to lose this habit, it will stay with you.
Preparation before training
Before you begin active training, it is worth doing preparatory work, which will help you avoid injuries and failures in the future.
Preparation stages:
- It is necessary to choose comfortable and high-quality equipment for sports. For her workouts, Jillian Michaels advises purchasing sneakers, since exercising in sneakers or barefoot can injure your legs and back.
- It would be a good idea to consult with your doctor and find out about individual contraindications for certain sports.
- Purchase the necessary equipment. To train with Jill, you will need dumbbells (about 4 kg) and a mat.
- The most important thing is to find a source of inspiration that will support you during training and will not allow you to deviate from your intended path.
Reviews
Training with Jill Michaels did not leave indifferent any person who decided to try it for themselves. However, reviews of her courses are mixed. Some of those involved claim that the training had an effect: as a result, a sufficient number of extra pounds were lost, and the figure was noticeably toned. Some complained that fat leaves the body too slowly, and muscles begin to actively grow, and because of this, weight increases.
I learned about training with Jill a couple of years ago, when after my second birth I gained a lot of weight and was looking for a way to lose weight. I read the reviews and decided to try the exercises for myself. At first I chose a 30-day set of exercises, and then moved on to other programs. As a result, in three months of active training, I lost 16 kg and noticeably strengthened the muscles of my legs, abs and arms. Having achieved these results, I no longer wanted to stop. And today I continue to train according to the Michaels system, doing two workouts a week. The kilograms I gained during pregnancy are long gone, and now I weigh 7 kg less than before pregnancy. After seeing the results of the class, I decided that training with Jill should become a part of my life for many years to come.
Margaret, 35 years old (USA)
I've never been a slender doe, but when my 40th birthday loomed on the horizon, I decided that I needed to take charge of myself and start with exercise. I had heard about Jillian Michaels’ workouts for a long time, but decided to try them for myself only six months ago. Exactly 6 months have passed since the first workout, during which time the weight has remained virtually unchanged: I lost only 4 kg, but the muscles began to actively grow. I noticed that my hips had increased somewhat and my arms had become more defined. For many, such results would make them forget about training forever, but not me. Despite the increase in volume, I like to feel that the muscles have become stronger and stronger. To increase the fat burning effect, I try to do more cardio exercises and believe that I will achieve the desired result. In the meantime, I don’t give up on training and still trust my body to the Michaels system.
Natalya, 39 years old (Russia)
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.
