Slim figure in 30 days - pros and cons of the program

Health and slimness have become fashionable in the 21st century. Many women, in pursuit of their dream figure, are ready to take even the most desperate steps, spending days on end in gyms, torturing their bodies with fasting and all kinds of diets. But getting rid of unwanted weight requires a comprehensive, rational approach and the direct participation of professionals.

The fast pace of life, a lot of daily household chores, and growing emancipation - all this leads to the fact that modern representatives of the fair sex simply do not have time for themselves.

Jillian Michaels offered an alternative solution - playing sports without leaving home. Her program has received worldwide recognition, and Gillian's level of professionalism has helped millions of women gain confidence in their bodies.

Who is Jillian Michaels

In her youth, Gillian herself suffered from excess weight, and having lost weight, she became a personal trainer and the author of many training video programs. Popularity came to her in 2005 after she began working as a fitness instructor on the reality show The Biggest Loser. Many people on the program complained about Michaels for her harshness. But Gillian herself likes her image of a “stern army instructor.” Its main feature is high-intensity interval training. They are undoubtedly effective in burning fat and toning muscles. But they are not suitable for everyone.

Fat Jill

Her path to a slim figure was truly painful. At the age of five, Jill experienced a mental breakdown. Later it all ended, but the girl’s psyche remained vulnerable - therefore, when a few years later Gillian’s mom and dad decided to separate, the girl was terribly worried. Against this background, an inferiority complex developed, and it was a disaster. Already at the age of 12, Jill, with a height of 158 cm, weighed... 79 kg! Cruel peers, alas, do not forgive this.

Gillian has become a real outcast. She couldn’t dress beautifully, no one invited her to parties and friendly gatherings, everyone mocked and ridiculed her. The girl suffered, but she couldn’t help herself. Seeing how hard it was for her daughter, her mother was also worried. When the situation escalated, she decided to act. Jill went to study at another school. Mom also enrolled her in the karate section. By that time, the girl was 14 years old, and this period became a turning point for her.

Jillian Michaels before and after weight loss

The lifestyle began to change not only Gillian’s figure, but also her worldview. She realized that if you really want something and are willing to work for it, you can achieve a lot. For her, sport became such a “something.” She studied with pleasure and great dedication. She had to earn a living by other work - at the age of 17, Jill left her home, studied and worked part-time in a bar, but the girl did not give up training.

She had a dream - to open her own fitness club. By that time, she was already well versed in training, understood how to work properly to transform the body, and knew well how to help others become beautiful.

What is this program

“Slim figure in 30 days” is a video course for beginners. You need to exercise every day, but only for 20 minutes. The course has three difficulty levels, each level takes 10 days. It is expected that in a month the muscles will become stronger, vitality will increase, and volumes will decrease. However, a lot depends on your initial data.

Each workout begins with a warm-up and ends with a short cool-down and stretching. The main part is built according to the 3−2−1 principle. This means that you do 3 minutes of strength training, 2 minutes of cardio (essentially aerobics ) and 1 minute of abdominal exercises. In essence, this is a typical high-intensity interval aerobics exercise with weights.

Equipment you will need is a gymnastic mat and dumbbells: for beginners 0.5–1 kg, for those with experience in fitness – 1.5–2 kg.

Day	Breakfast	Snack	Dinner	Afternoon snack
1	Steamed 2 egg omelette	Green apple	Boiled chicken fillet. Greek salad"	Cottage cheese seasoned with yogurt and herbs
2	Cottage cheese seasoned with natural yoghurt and dried fruits	Berry mousse	Steamed turkey fillet with broccoli and spinach	Salad "Brush"
3	Oatmeal with skim milk	Grapefruit	Fish baked in the oven with vegetables	The vinaigrette
4	2 hard-boiled eggs. Grated carrot salad	Fruit jelly	Roast rabbit meat with vegetables	Curd pudding
5	Cottage cheese casserole with raisins	Orange	Steamed beef cutlets. Spinach, broccoli	Caesar salad"
6	Buckwheat porridge with skim milk	2 kiwi	Bouillon. 2 slices whole grain bread. Steamed chicken breast.	Vegetables with seafood
7	Steamed omelette with tomato	Berry smoothie	Steamed veal meatballs. Arugula	Beetroot soup with crackers
8	Muesli with dried fruits	A glass of kefir	Celery puree soup. 2 slices whole grain bread. Grilled hake fillet	Shrimp in creamy sauce
9	Cheesecakes with raisins	Pear	Cream of mushroom soup with croutons. Fish soufflé	Baked apples stuffed with cottage cheese
10	Curd and carrot casserole	2 peaches	Fish soup with pieces of fish. 2 slices of rye bread	Vegetable stew
11	Millet porridge with skim milk	A glass of curdled milk	Boiled chicken breast. Vegetable mix	Seafood cocktail
12	Cottage cheese seasoned with yogurt and herbs	2 plums	Grilled trout. "Brush"	Stewed bell peppers
13	Rice pudding	2 apricots	Rabbit stewed in cream sauce. Bean puree	Cottage cheese seasoned with yogurt and dill
14	Pumpkin porridge	Tomato juice	Steamed turkey cutlets. Shopski salad	Zucchini pancakes
15	Cauliflower in an omelet	A glass of kefir	Broth with rye crackers. Beef medallions.	Arugula with shrimp
16	Lazy dumplings with low-fat sour cream	Pomegranate	Vegetable stew. Baked pollock.	Eggplant stuffed with vegetables
17	Oatmeal with kefir and dried fruits	Orange juice	Bouillon. Caesar with chicken.	The vinaigrette
18	2 poached eggs. Tomato	2 tangerines	Stuffed peppers with beef	Salad "Brush"
19	Carrot cutlets. Herb tea	Glass of fermented baked milk	Chicken rolls. Squash Cavier	Green beans stewed in creamy sauce
20	Buckwheat porridge with skim milk	Green apple	Green borscht. 2 slices of rye bread. Boiled chicken breast	Caesar salad"
21	Muesli with berries	Grapefruit	Steamed turkey fillet. The vinaigrette	Jellied fish
22	Cheese pancakes with natural yoghurt	Orange	Stuffed cabbage rolls with veal meat	Avocado and cucumber smoothie
23	2 hard-boiled eggs. Toast with cheese	Apple juice	Vegetable soup. Steamed veal medallions	Kefir with herbs
24	Oatmeal with milk	Berry juice	Bean puree. Baked chicken fillet. Cucumber and tomato salad	Caesar salad"
25	Curd pudding	Pomegranate	Rabbit stewed with vegetables	Stewed green beans
26	Zucchini pancakes. Green tea	A glass of kefir with herbs	Bouillon. 2 slices whole grain bread. Steamed fish cutlets	Lazy cabbage rolls
27	Milk rice porridge	2 peaches	Vegetable stew. Turkey beef stroganoff	Seafood with vegetables
28	Muesli with dried apricots	Glass of fermented baked milk	Mushroom puree soup with croutons. Grilled salmon steak	The vinaigrette
29	Nalistniki with cottage cheese. Herb tea	Kissel	Okroshka. Steamed beef meatballs	Carrot salad with sesame seeds
30	French omelette	2 kiwi	Grilled trout with vegetables	Salad "Brush"

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.

Tips for losing weight

To control the result and not go off track, Gillian advises those losing weight three simple ways to keep themselves in good shape.

Keep a weight loss diary. Enter literally everything related to this process into it. Training plans, recipes for dishes that you cook and would like to cook, a list of what you ate during the day... This will help you fully immerse yourself in the process of losing weight and, of course, not overeat - it will be very easy to calculate the calorie content of your diet. Here you can note how much water you drank during the day. Usually, those who begin to lose weight find it difficult.
Take measurements regularly. Record your weight and measurements of your chest, waist, buttocks, hips and, if desired, even your arms. Take pictures in a swimsuit. All these records will help you observe changes in your figure over time. By the way, they can also be entered into your diary.
Tell us about your journey. Start a blog or diary online. The delight of your visitors will motivate you. In addition, it will be easier for you to keep yourself within the framework of the regime: you will also have to talk about each violation, so it is easier to stick to the chosen strategy.

What to pay attention to

From an independent fitness trainer's perspective, the Get Fit in 30 Days program has its pros and cons.

Let's start with the good.

In 20 minutes the muscles of the whole body are really worked out. An excellent fitness option for those who have a sedentary job.
Allows you to lose weight by 3-8 kg per month.
The equipment is the simplest and cheapest. You can even study in the office.
The complex is quite well thought out from a physiological point of view and is quite safe.
Exercises are given in two versions: for beginners and advanced. Very reasonable!
Nice upbeat music and funny comments from the trainer. They charge you with optimism, which is important for constant training.

However, there are also complaints about this program.

Lots of jumps! It may take 2 minutes, but this is a serious load on the foot and ankle, as well as on the spine. Be sure to train in sneakers with thick, soft soles. And those who have more than 15 kg of excess weight should replace jumping with active walking in place with a high knee lift. Otherwise you will end up with arthrosis.
The technique for performing squats and lunges is not explained. This is risky for your joints. Make sure that the knee always moves over the foot and does not go forward beyond the toe, and the angle at the knee is straight or obtuse, but not sharp! This also applies to squats, in which the toes are strongly turned out: the knees must be turned after them, without bringing them closer.
The warm-up uses arm swings, but does not explain that in doing this you need to pull in your stomach and tense your back and shoulders. The video shows that the coach and assistants did this, but the beginner may not pay attention to it. Swinging your arms with relaxed shoulders can lead to injury to the shoulder joint.
A similar complaint applies to exercises that simulate boxing punches with dumbbells. The video shows that the abs, shoulders and back are tense, otherwise the weighted fist literally “pulls” the shoulder out of the joint. But the coach was too lazy to tell the newcomers about this.
A fairly quick change of position in some exercises (after push-ups, quickly jumped up from the floor to do jumping jacks, and then just as quickly lay down to pump up the abs) can be uncomfortable.

Week 3

I was always sure that I had no problems with my knees. But this week I felt that they could get damn tired from a more or less serious load. In one of the power blocks, exercises were performed in a row: walking on hands and bent legs (shins parallel to the floor) and walking in single file. In general, the week is not difficult, the body gets used to the exercises on the third day.

I really liked the warm-up with dumbbells (you can even use a small weight) for your back. In other Gillian complexes, such an exercise has not yet been done. After it, a pleasant soreness of the back muscles remained for several days.

Our conclusions

Let's summarize: after all, this program is for not quite “zero” beginners. It is worth doing for those who are returning to fitness after a break or have already mastered simpler complexes over the previous month or two. The training is suitable only for healthy and relatively young beginners (under 40 years old). The rest should choose softer workouts to get acquainted with fitness.

If you still have questions, you can ask them to a general practitioner or sports doctor online in the Doctis application.