Many people know this woman - Jillian Michaels is an unsurpassed fitness trainer, whose fame can be compared with the glory of the inimitable James Fonda. But if Fonda developed an aerobics complex, then Gillian developed a series of workouts of varying complexity, which in 30 days get rid of cellulite, stimulate collagen production, which in turn makes the skin elastic and firm.
Her exercise chart is suitable for every woman, here you will find lessons for beginners, a series of advanced intermediate cardio and Tabata workouts. And even if you are 80 years old, you can, no, not return to your twenties, but significantly improve your overall well-being and experience a forgotten taste of life, let’s try.
Who is Jillian Michaels
The most famous fitness trainer from California, who has developed her own special training system, which operates in parallel with a change in diet. Millions of followers around the world now know this Jillian Michaels. A healthy lifestyle is finding more and more fans among residents of different continents, and the synthesis developed by Gillian from exercises found in various sports systems, changing sleep and rest patterns, as well as giving up junk food and habits, has proven to be very effective.
What led her to do so much work with her body and health? An overweight, complex girl, far from sports, was able to overcome herself and is now the best advertisement for her own training system. She acts as a promoter of a healthy and active lifestyle, hosts television shows, produces DVDs with recordings of complex exercises, and conducts numerous live meetings and classes with her followers.
Jillian Michaels' workout secret
Gillian has written 8 books that have become bestsellers, runs several channels on various social networks and has been awarded prizes from international sports associations. In her developments of complex sports activities, the coach competently balanced the loads. This is a combination of strength exercises for all parts of the body, as well as individual cardio classes to strengthen the heart muscle.
In conditions where people are forced to spend a lot of time at home and do not have the opportunity, time and money to visit fitness clubs, television and computer classes with Jillian Michaels are becoming a solution to many problems. By following any chosen course of exercise, many achieve great results in improving their health and appearance, and in a very short time.
It is especially convenient that you can set the time for your workouts independently, regardless of work and other responsibilities, and also conduct them in the comfort of your home.
Jillian Michaels slim figure in 30 days reviews and results
All beginners have one question: “Where to start?” First, you should take on an easier and more general strengthening program called “Jillian Michaels for Beginners - Frontside/Backside”. It introduces the basic principles of fitness, explains the tasks and possible results of each action.
Gillian leads the classes as a trainer and gives advice on the sequence of performing each individual exercise. This complex is made up of six intervals aimed at working all the muscles of the body; it aims to strengthen the heart and motivate a person to take care of his health. The equipment required for full-fledged training consists of two dumbbells, a rubber mat and, if purchasing is not problematic, a step platform.
Difficulty levels
Level 1 is the easiest. However, even trained people feel the load on it. The secret is that Michaels gives cardio minutes by jumping in place, and this is a very, very intense load that instantly raises your heart rate.
Level 2 is noted by many as the most difficult. At the same time, the author of the program herself insists that you switch to it in 10 days, regardless of how you cope with the 1st level of the program. Our advice to you: switch to it only if you have learned to cope with level 1 loads and if you are no more than 10 kg overweight.
Level 3 is similar in load intensity to level 2. Switch to it after 10 days if you are comfortable with it. No - stay on level 2.
Beginner Shred Program
The next step for beginners is the Beginner Shred program. It is intended for young mothers, as well as older people who have problems due to excess weight. It includes three types of workouts, each of which requires you to spend 20 minutes a day. Each type takes 10 days.
In total, the complex is designed for 30 days, with one recovery day off after each of the three levels. Considering that people may have different physiological characteristics, differ in age and level of training, Gillian offers two versions of this program: basic and advanced.
You can perform them one by one, gradually complicating them and increasing the load. A set of three workouts, called “Slim Figure in 30 Days,” is also presented in two possible versions: simple and complicated. The program consists, according to the typical fitness trainer, interval sequence 3-2-1. It is divided into parts of different times: strength exercises take 3 minutes, cardio exercises take 2 minutes and, finally, 1 minute of abdominal work.
The pattern of dividing the 30-day course into three 10-day segments, with one day off, remains the same as is often found in Gillian's programs. After a certain period of training, you can try exercises with heavier dumbbells if the light ones are not enough to quickly achieve results.
Regular cardio
These are any forms of aerobic training that can be maintained at the same intensity for a long time: for example, running or cycling for 20-60 minutes at a heart rate of 130-150 (maybe higher, maybe lower, depending on the person).
The benefits of regular cardio
Calorie consumption
This is a way to burn extra calories safely without resorting to a starvation diet.
Suitable for beginners
The cardiovascular system of a person without experience often leaves much to be desired. Starting straight away with high-intensity training is a recipe for failure. Many people think that a wet T-shirt, a green complexion and spots in the eyes are an indicator of a good fat-burning workout. But in fact, this is an indicator of only one thing - the vegetative-vascular system of this person is not ready for high loads and cannot cope.
Can be practiced often
Regular cardio can be done even daily without any particular health risks. Although a lot depends on the strength training program and diet. There are studies that show that frequent exercise helps people stick to their diet better.
Cons of regular cardio
Boredom
Perhaps this is the most common complaint about monotonous long cardio. Outdoor training may be a solution. Another option that helps you survive the workout is movies or TV series on smartphones - everything that you don’t have time for in normal life.
Muscle loss
One of the main horror stories is that cardio “eats” muscles. Too much cardio, training too intensely (when you're very close to your lactate threshold) can actually lead to muscle loss and reduced strength and power. This is logical: if you run a lot, often and quickly, excess muscle mass will only hinder you, so the body tries to make the task easier, making you more efficient in running. The problem can be avoided by keeping the intensity and frequency of training under control.
Not too much calorie consumption
Beginners to fitness are not able to burn a large number of calories during a cardio workout, no matter what the monitor of the machine shows. Especially when a person rewards himself with a filling meal after a workout in which he thinks he burned 1,000 calories. This is one of the paradoxes: experienced athletes can burn a lot of calories during training, but they usually do not need it. People who want to burn a lot of calories are not able to do this until the body has adapted. Read more about this here.
Quick addiction and decreased effectiveness
One of the stupidest arguments against regular cardio: it's useless because you adapt quickly. The amount of calories you burned in 40 minutes will now have to be burned in an hour. By this logic, you can say that strength training is also ineffective because you adapt, and 12 repetitions with a certain weight will quickly become easy for you, and you will have to do more and more repetitions. But can't you add weight to the barbell and do the same 12 reps? Same thing with cardio: add intensity (speed, incline) and burn more calories over the same 40 minutes.
Lose weight in 30 days
Another version of the Lose Weight in 30 Days program includes the same 3-2-1 scheme as the previous one, but it is much more complex and is divided into 4 parts of one week to move through the levels. At the insistent and convincing request of the trainer, it is accompanied by a special diet. After initial courses for losing weight and strengthening muscles, Gillian gradually leads students to the “Body Revolution”, which should occur after 90 days of rigorous daily training.
Qualitative and visual transformation of the body is achieved by replacing cardio training with strength exercises on the upper front and arms, which then turns into training the muscles of the hips, buttocks and back. For this stage, you need to stock up on an expander, dumbbells and a rubber mat. Anyone who has successfully completed all the programs and wants to move on will be able to choose individual classes to improve their problem areas. Gillian offers special correction programs for individual tuning of the abdomen, hips and other parts of the body. There are also two courses, easier and more difficult.
Several exercises for the buttocks and thighs
- The first level of exercises for strengthening and slimming the buttocks and thighs begins with jumping jacks, similar to jumping rope, which continue for a minute.
- Then, a minute and a half is spent on the exercise in a lying position, focusing on outstretched arms. At the same time, the legs are alternately pulled towards the arms, from the corresponding sides, so that the leg, bent at the knee, becomes the foot next to the palm resting on the mat.
- The next exercise is to place your bent legs shoulder-width apart and alternately transfer the weight of the body from one leg to the other; the exercise is done half a minute longer than the previous one.
- Then the simultaneous lifting of the left arm and right leg is replaced by the same lifting of the opposite limbs. These movements are similar to a high step with swinging arms. The duration of this lesson is 3 minutes.
- And then follows a twisting exercise, in which the arms are raised to the sides, the legs are spread wide, and in this position alternate turns are made to the left and right by 180 degrees.
The training takes place at a brisk pace, with comments from the trainer regarding the effect of each movement on a specific muscle. This helps to train consciously, with an understanding of the mechanisms of the body and a psychological attitude towards its improvement.
Mode of application
Tablets are available in packaging according to:
- 20pcs;
- 40pcs;
- 60pcs.
Indications for use of a calorie blocker:
- Excess body weight;
- Desire to slightly reduce caloric intake;
- Festive feasts;
- Helps maintain emotional and psychological state during the diet, and generally making it easier.
Calorie blocker Phase-2 is not a drug, it is a supplement that helps you eat fully and normally during your diet.
In this case, you should follow the rules for taking pills:
- The drug is taken three times a day, two tablets before or during meals for one month;
- Should only be taken with carbohydrate foods;
- If necessary, repeat the course after two weeks.
If the drug is used incorrectly, side effects may occur, such as increased gas formation or bloating. This is due to the fact that due to carbohydrates not processed by enzymes, the fermentation process begins in the intestines. Therefore, you need to drink enough water, at least two liters throughout the day, so that the intestines have time to cleanse themselves.
If gas formation is still increased, take one tablet at a time instead of two.
In any case, you should consult your doctor to determine if you have any medical conditions. After all, the Phase-2 drug also has its own contraindications.
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