All Jillian Michaels workouts in a convenient summary table

Many women want to achieve a beautiful, slim and fit figure, which is shown to everyone in films or on the covers of glossy magazines. If you look at the reviews about the training program with Jillian Michaels, which will be described below, you can understand that in 30 days it is quite possible to get rid of extra pounds and gain wonderful results in the form of an athletic body.

But you need to devote yourself completely to training and follow the basic requirements : the rules of a balanced diet and a special training regimen, which Gillian personally compiled. If you approach training correctly, then after just a few levels of this universal program you can get the ideal body you have always dreamed of.

Figure after at 30, 35, 40, 45, 50, 55, 60 years

The secret of longevity and beauty does not need to be looked for in pills and injections to change your appearance, since using pills and giving injections the body will always work incorrectly at first, when you just started doing this, the body will initially perceive it as a means for losing weight and changing your figure, but in the future he will begin to get used to it and the result will disappear!

Many girls and women are looking for an easy way to lose weight and remove excess fat, not realizing that the body is a complex system and cannot be deceived with the help of injections and pills, you will not improve the functioning of the heart muscle, your muscles will not become stronger and more resilient, your physical characteristics will not improve, you will not appear more strength and the endurance of the whole body will not improve only by training muscles in different modes through muscle contractions, you can get results from training by doing aerobic exercise and strength training, our muscles become stronger and stronger, so sport is the best option at any age and after 30, 35, 40, 45, 50, 55, 60 years old to change your body and build muscle mass and lose weight so that the parameters and proportions of your figure are what you need 90 60 90 or others that you imagine in your psychological consciousness! photo

Exercise system for 30 days

The trainer has a great understanding of how the human body functions, and therefore she advises all her students to work persistently and diligently. To get an ideal waist in a month, you need to put in a lot of effort, but it is possible if you follow the right weight loss regimen and motivate yourself strongly enough. If you go all the way, you can learn not only the training regimen, but also the importance of a balanced diet. The trainer's practical training shows that proper motivation is necessary, which will determine the success of completing the entire program.

Who is this course for and how to take it

This course is for those who want to lose weight and tone their muscles.

The course is designed for healthy people.

The structure of each lesson is the same as in “Slim Figure”: warm-up, 3 blocks of exercises, cool-down and stretching.

Each block consists of 3 minutes of strength training, 2 minutes of cardio and 1 minute of abdominal exercises. All exercises are done in a row, without breaks.

By tradition, Gillian has 2 assistants: one does a simplified version of the exercises, the other does an advanced level.

What you will need

• Gymnastic mat;
• comfortable sports uniform;
• comfortable sports shoes;
• dumbbells (your choice, from 1 to 3 kg, depending on preparation).

Along with the workout program, Michaels offers a detailed nutrition plan. If you can stick to it, the effect will be much more significant.

Reviews about the program

I decided to try this program after my baby was born. I didn't miss classes and followed Gillian's advice completely. I even started a training diary and recorded daily exercises and results. I also put my menu there for the week. At the second stage, I began to notice that the weight was really disappearing and I had already managed to lose 5 kg. And by the end of the program I managed to lose another 3 kg.

Olga

Thanks to a well-chosen training program, I managed to lose 9 kg in a month. I used only complex carbohydrates as food, and therefore I always had energy for exercise. Jillian has created a very interesting and unique program that is literally a plan for losing weight. Thanks to her, I was able to lose excess weight in a fairly short time.

Svetlana

During the training program, I lost about 10 kg and noticed that my health improved significantly. Weight loss began after 10 regular workouts. And after that I simply directed all my efforts to consolidate the results achieved. Now I do exercises in the morning and try to eat right.

Elena

Originally posted 2018-01-29 09:50:44.

Why Jillian Michaels? Biography of Jillian Michaels

Gillian's personal life is no less interesting than her fitness career, which she began at the age of 14. In adolescence, the girl’s parents divorced, which greatly shocked the child. Problems began to set in, and this led to excess weight. At the age of 12, Gillian weighed 80 kg with a small height - only 158 cm.

Jillian Michaels then and now

Her peers laughed at her, insulted her, and physically moving became more and more difficult. The girl began to fall into depression, which became the starting point for the mother. Mom realized that pity is not what will get her daughter back on her feet and gave the 14-year-old

Gillian to the sports section, specializing in martial arts. The first time was hard, Gillian was used to moving slowly and sadly, but the coach understood that she needed psychological support and help in life. This influenced all subsequent actions of the world fitness trainer.

Workout with Jillian Michaels

Sport is her life. But the meaning of life is to help people like her to believe in themselves again. In her training you will not hear boasting, humiliation or ridicule. The only requirement is to believe in yourself! At 28, Jillian opened her first gym with a reality TV star.

And three years later she herself appeared on television in a reality show, in which she helped overweight people achieve incredible success. Despite her “military” style, people were inspired by her training and began to believe in themselves. Perhaps she finds the “right words” in her past, in the time when she herself struggled with extra pounds?

Process

Why Jillian Michaels? Because it is with it that you can achieve stunning results in just 30 days. Yes, these are not simple 30 days full of fatigue and pain. But if you can follow her program, you will walk away with beautiful muscles, a toned body and a beautiful waist in a short time.

Many women noted that the Michaels program gives more results than visiting a gym with individual training. It would be stupid not to take advantage of absolutely free training without leaving home!

Personal trainer[edit | edit code]

The relationship between the parents remained tense even after the divorce. Gillian stopped communicating with her father. At the age of 17, after years of constant struggle at home, her mother finally sent Gillian away from home. Michaels attended California State University Norbridge. Studying in college prevented her from going to the gym, so Jillian dropped out and got a job as a bartender, presenting a fake ID (in California, you can only stand behind a bar at 21 years old). In 2002, at the age of 28, Michaels opened his own gym, Sky Sport & Spa, in Beverly Hills with Jackie Warner, star of the Bravo reality show Work Out. In 2005, by falsifying a higher education diploma, Michaels was able to get a job at a talent agency. And there one of the managers noticed her figure and sent Gillian as a coach on the program “The Biggest Loser.” In this show, a group of overweight contestants competed to see how many pounds they lost through the most intense exercise and healthy routine. Over the course of the show, Jillian Michaels earned a reputation as a tough, "military-style" trainer who isn't shy about using fear as motivation for weight loss. But despite her tough style and television image, Michaels insists: “I don't really have that core inside me that you see on TV. It would be much easier for me to tell people what they want to hear. But, unfortunately, then there will be no result.” The show "The Biggest Loser" became wildly popular in the United States, turning Jillian Michaels into one of the most famous American fitness experts.

Prohibited Products

The Jillian Michaels diet prohibits the consumption of certain foods. These include unhealthy, fatty and sweet foods that are instantly deposited on the thighs and stomach.

Video

For at least a month you will have to stop using:

• Fast food;
• Store-bought juices (with the exception of freshly squeezed ones) and sweet soda;
• Products with trans fats;
• Baked goods and sweets;
• Products containing flavor enhancers;
• Alcohol and foods with a lot of caffeine.

If you really want, for example, to add mayonnaise to a salad, then prepare it yourself. Homemade sauce will be much healthier, but only if you do not abuse it. Decide on the purpose of your training: if you want to build muscle mass, then your diet should be rich in proteins. If you want to lose weight, then eat a balanced diet. For those who lack imagination, Jill has prepared the perfect meal plan:

You need to have a snack every 4 hours to avoid getting too hungry. If you feel hungry between lunch and dinner, you can snack on fruit or low-fat yogurt. The main thing when following a diet is to calculate the optimal daily calorie intake and follow it.

Video

Three program levels

Lose weight in 30 days with Jillian Michaels. This is precisely the period for which her program is designed. It is best to exercise before meals or, if you suddenly forgot, an hour after meals. The ideal time is in the morning, before breakfast. At this time, the metabolism accelerates and the fat burning process, accordingly, proceeds faster.

The 30-day course of classes is designed so as not to take up a lot of a person’s time. The author of the method gives a clear structure of the exercises, describes in detail the steps and intervals. All organizational aspects are calculated down to the smallest detail. You only need to strictly follow the instructions. If you do everything right, a slim figure will move from the category of unattainable dreams to reality.

Does someone tell you, “Lose weight in a week with Jillian Michaels”? Don't believe it. This period is not enough to get a good result. Therefore, focus on a month of hard work.

First

At the first level, you will have the opportunity to get to know almost all modern areas of fitness as closely as possible. You will lose excess weight with the help of cardio exercises, strength training and unique methods of influencing the abdominal muscles. The latter will allow you to achieve an attractive belly - a source of pride after completing the program.

So you will have to:

• jump rope;
• squat with bench press;
• do push-ups;
• jump on the spot;
• curl up;
• do lunges with a press.

This set of exercises is considered introductory. Therefore, there should not be severe fatigue. After completing the first level, you need to set aside 1 day for rest.

Second

The beginning of the second level is no different from the first – it’s a warm-up. Then you need to move on to several cycles of exercises for different muscle groups. The main feature of this level of training with Jillian Michaels is the addition of the already familiar cardio cycles from the previous level with high-intensity aerobics:

• burpees;
• deep lunges;
• jumping in place from a position “on all fours”;
• push-ups.

This technique develops endurance, activates important processes in the body for weight loss and prepares you for the transition to the final, third level.

During the second 10-day period, the intensity of training is increased in periods. This makes it possible to start fat burning and accelerate metabolism. The main goal of this stage with Jillian Michaels is to lose excess weight and speed up your metabolism.

This level is more intense than the previous one. Therefore, after a half-hour lesson, you may be very tired. When the cycle of classes comes to an end, you need to give yourself a day to rest.

Third

If you have completed (or suffered through) two levels in a row with honor and dignity, there is nowhere to retreat. Feel free to proceed to the third - and you will certainly be rewarded with a slim figure in 30 days with Jillian Michaels.

Most likely, you have already felt the full effect of the classes. The body has already become accustomed to half-hour regular exercise, the muscles have become stronger and more resilient. The central nervous system has successfully adapted to intense aerobic work.

The loads at the last level increase already from the warm-up. Its intensity increases. It is also complemented by simple power elements. Then, according to the standard scheme, there are cycles of strength exercises and cardio. You will need:

• do a plank;
• perform a side plank;
• imitate running in a plank
• plank push-ups;
• jump with dumbbells.

In the third stage, Gillian devotes special attention to intense cardio exercises. After all, they are the ones that have the most effective effect on the processes of burning excess fat.

Of course, it will be difficult. But being slim is worth fighting for.

https://youtube.com/watch?v=rXkcI0gMPmI

Benefits of training

Why are Jillian Michaels programs preferred? They have numerous advantages:

• The woman has developed workouts for all problem areas, both in combination and separately - you can always choose an option to your liking.
• The effectiveness of the training has been proven many times over. Unique programs have helped millions of girls achieve their dreams.
• Even inexperienced people can practice the Michaels system. It’s enough to start with the most famous program “Slim figure in 30 days”. It will help you quickly get your figure in order.
• Jillian Michaels motivates correctly and effectively. By training according to her program, you will always complete the necessary elements to the end, while getting great pleasure from the process.
• Effective home workouts. To do this, it is not necessary to have an equipped gym or any specific sports equipment.
• The basis of Jillian Michaels programs is interval training (this is the most effective way to correct your figure).
• Complex programs are designed for fat burning and muscle development for a specific period. The athlete does not need to independently combine exercises with each other. Is everything ready. You just need to start.

Office work: how to lose weight, remove belly and sides at 30, 35, 40, 45, 50, 55, 60 years old

During office sedentary work, the back also suffers very much, namely the lumbar muscles, due to weak back muscles, the spine and the muscles running along the back (longitudinal muscles of the back) are also unable to keep the intervertebral discs in good shape, as a result they become compressed, compression eventually begins to hurt the back and even worse, for many, due to the lack of muscles, hernias can appear between the vertebrae, which are the most dangerous for the back and when they appear, a person may experience very severe back pain and can also lose their arms and legs! The whole reason for these pains is sedentary work and the appearance of such health problems is associated with a sedentary lifestyle and sedentary office work! Such problems arise mainly in people over 30, 35, 40, 45, 50, 55, 60 years old photo

Description of the Ripped in 30 program

As a rule, Ripped in 30 is started by those who are already familiar with Jillian Michaels' training videos. This program is in the shadow of the more sensational 30 Day Shred and Body Revolution, but it cannot be called less effective. The principle of “Ripps” and “Shreds” is similar: 3 minutes of strength exercises, 2 minutes of cardio, 1 minute of abs. This interval approach will help you spend half an hour of training very effectively for your figure.

The course contains 4 workouts: from the easiest level to the most complex. The first week you perform a simple level, from the second a more serious load begins, in the third and fourth weeks get ready to sweat a lot. As a result, after a month of intense sports with Gillian, you will lose weight and qualitatively change your body.

The program is perfect for those who have finished doing Shreds, but are not yet ready to move on to more complex training. Moreover, the lesson lasts only half an hour, so you do not need to look for additional time for training. Ripped in 30 is also great for beginners. A gradual increase in load will make your introduction to sports as gentle as possible.

Pros of Ripped in 30:

• the training lasts only half an hour;
• every week a new level begins: the body does not have time to get used to the load and the workout does not have time to get bored;
• with “Ripps” you work all the muscles of your body;
• The course is suitable even for beginners in fitness;
• There is no need to be afraid that the program is identical to 30 Day Shred: Gillian uses new exercises.

Cons of Ripped in 30:

• if you completed Shreds, then perhaps the load in Ripped in 30 will seem insufficient to you;
• There is no Russian translation of the program, unlike 30 Day Shred.

As always, two athletic girls demonstrate the exercises together with Gillian: one demonstrates a simple version of the execution, the second a more advanced one. Gillian recommends exercising 5-6 times a week. For training, you need two sets of dumbbells (light and heavy), the weight will depend on your physical fitness. For example, 1.5 and 4 kg are considered the optimal figure.

Ripped in 30 is a great course for both beginners and those more advanced in fitness. The training is filled with quite fresh exercises, because Gillian manages to perfectly modify the programs, filling them with new content. Gradually increasing the difficulty of your workouts from week to week will help your body gradually get used to the load, but will also prevent you from getting bored. For the “Ripped in 30” video, Gillian also prepared a meal plan for guaranteed weight loss.

How is training 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!

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.

The essence of the diet

The Jillian Michaels diet is based on the consumption of healthy foods that promote active fat burning during intense physical activity. When following a diet for weight loss, you must choose exclusively natural products, without chemical additives such as monosodium glutamate. Chemical additives enhance the taste of foods, which leads to an increase in appetite, therefore, a person eats a larger portion, which leads to excess weight gain.

Before starting a weight loss diet, Jillian Michaels recommends calculating your individual daily caloric intake.

Daily calorie intake = 655 + (weight in kg X 9.57) + (height in cm X 1.852) - (age in years X 4.7).

How I lost half my weight in six months

A daily calorie intake that exceeds the norm will lead to excess weight gain, and a significant deficit will lead to a slowdown in metabolism. To safely lose weight on Gillian’s diet, it is necessary to subtract the permissible “energy reserve” of 400-600 Kcal from the individual daily caloric intake.

Basic rules of the Jillian Michaels diet:

• When creating a diet menu for weight loss, you need to focus on your own metabolism. With a slow metabolism, it is necessary that the basis of the diet be complex carbohydrates (vegetables, fruits, cereals), and with normal and accelerated metabolism, proteins (lean meat, fish, dairy products).
• You should eat four times a day. There should be two main meals (breakfast and lunch), and two snacks in between. Dinner is completely excluded during the diet. Instead of dinner, have a hearty afternoon snack, for example, salad or legumes.
• Every day you should drink at least 2 liters of still water during your diet, which will help speed up your metabolism and remove toxins and waste from the body.
• Salt should be completely excluded from the diet when dieting, as it is the worst enemy of slimness, says Jillian Michaels.
• The author of the diet recommends keeping a food diary, which can also be done electronically, which will allow you to control everything you eat during the day. Analyzing your eating habits will help you switch to proper nutrition and not fall off your diet.

A slim figure in 30 days is not possible without regular exercise. Jillian Michaels outlines the following training levels, each of which lasts 10 days:

1. The first level of the Jillian Michaels program - You should start doing exercises with dumbbells every day for 30 minutes for 10 days. Out of habit, you may feel muscle pain after training, but this is the first step on the path to the coveted slimness.
2. The second level of the Jillian Michaels program - Exercises with dumbbells become more intense, the main load falls on the chest and arms.
3. The third level of the Jillian Michaels program is consolidation of the result, most of the exercises are performed for stretching.

Permitted and prohibited products

Jillian Michaels Diet - Allowed Foods:

• Lean meat (rabbit, veal, beef);
• Lean poultry (turkey, chicken);
• Fish and seafood;
• Eggs;
• Low-fat dairy and fermented milk products (kefir, cottage cheese, yogurt, fermented baked milk, cheese);
• Bread made from wholemeal flour (whole grain, rye);
• Vegetables (cabbage, broccoli, spinach, tomatoes, peppers, cucumbers, carrots, beets);
• Legumes (beans, lentils, peas);
• Fruits (apples, pears, peaches, plums, citrus fruits);
• Berries (currants, raspberries, strawberries, blueberries);
• Cereals and grains (oats, buckwheat, rice, millet);
• Olive, vegetable oil;
• Lemon juice;
• Dried fruits;
• Natural honey.

Drinks on the Jillian Michaels diet, in addition to water, are allowed: vegetable and fruit juices, tea (green, herbal), but without sugar, infusions of herbs and berries. As a sweetener, you can add a teaspoon of natural honey to drinks instead of sugar.

An innovative drug for losing weight by 30-40 kg! Removes even age-related fat without chemicals, liposuction, diets or physical exercise. Exercises

Jillian Michaels diet - prohibited foods:

• Fatty meat and poultry (pork, lamb, goose, duck);
• Fatty dairy and fermented milk products;
• Fresh baked goods, confectionery;
• Bread and bakery products made from wheat flour;
• Sweets and desserts;
• Smoked meats, marinades, pickles;
• Fatty sauces (mayonnaise, ketchup);
• Semi-finished products;
• Fast food;
• Sugar;
• Salt;
• Spices and seasonings.

From drinks according to the Jillian Michaels diet, you should exclude soda and alcohol, and minimize the consumption of coffee.

Fitness plan for 12 months: where to start training with Jillian Michaels

1 month

If you are a complete beginner or have had a very long break from sports, then start your fitness journey with Beginner Shred. This is the simplest program by Jillian Michaels, so even a beginner can easily handle it. It consists of three levels, each lasting 25 minutes. The proposed exercises are accessible and understandable, and the load will be within the power of everyone.

If you don't consider yourself a beginner in fitness, then skip the first month and go straight to the second.

2 month

30 Day Shred or Slim figure in 30 days is the very first program of Jillian Michaels, and it still does not lose its relevance. Millions of women have managed to qualitatively transform their bodies with this program. 30 Day Shred, although more difficult than Beginner Shred, will seem accessible to most practitioners. It is also divided into 3 difficulty levels of 25 minutes each.

To gradually complicate your fitness plan, you can add Shred-it with weights to 30 Day Shred once a week - a half-hour workout is perfect for beginners.

3 and 4 months

When you are already comfortable with home fitness, you can make your classes a little more complicated and diversify. We offer you several options for combining programs, depending on your problem areas.

For the belly:

For two months you will train according to the following scheme:

• Mon and Thu: Killer Cardio
• TU and FRI: Killer Abs
• Wed and Sat: Ripped in 30

Ripped in 30 is a full body workout. Take only the third and fourth most difficult classes. The first month, accordingly, it is necessary to perform Level 3, the second - Level 4.

Killer Abs - workout for the stomach. The program consists of three difficulty levels, so each level will take you approximately 20 days (each level will be completed 5-6 times).

Killer Cardio is a cardio workout. The program has two difficulty levels, so each level will take you approximately 1 month (each level will be completed 8-9 times).

For thighs and buttocks:

A similar training regimen for Jillian Michaels works for the thighs, but instead of Killer Abs, the Killer Buns and Thighs workout is performed.

• Mon and Thu: Killer Buns and Thighs
• Tue & Fri: Killer Cardio
• Wed and Sat: Ripped in 30

For thighs and abdomen:

If you want to correct your stomach, hips and buttocks, do the following:

• Mon and Thu: Killer Buns and Thighs
• Tue & Fri: Killer Cardio
• Wed and Sat: Killer Abs

5 and 6 months

We continue to improve our body and move on to the comprehensive Body Revolution program. Since you have already completed certain preparatory stages, you can start the three-month “Body Revolution” course immediately from the second month, i.e. with Workout 5-6 and Cardio-2. For more details, see the program description, which includes a calendar of classes.

7 and 8 months

After six months of regular fitness, you are no longer afraid of any video training. So, it’s worth increasing the intensity a little, but at the same time adding concentration training:

• Mon and Thu: No problem areas
• TU and PT: One week shred (aerobic part)
• Wed and Sat: Yoga Inferno

Yoga Inferno is a version of power yoga that will help you relieve your body a little from intense workouts. The program has 2 levels, so the first month study at level 1, the second month at level 2.

9 and 10 months

We return again to the training complex from Jillian Michaels: BodyShred. The structure of the program is similar to the “Body Revolution”, but much more complex. The BodyShred fitness course already comes with a ready-made training schedule for 60 days, according to which you will train.

11 and 12 months

Again, by analogy, we combine video training. Killer Body includes 3 workouts: for the upper part, lower part and for the abs. You can do them all, or you can choose only the one that is most problematic for your body. The final plan is:

• Mon and Thu: Killer Body
• TU and PT: Lose weight, speed up your metabolism
• Wed and Sat: Hard Body

Of course, it’s difficult to sustain a whole year at such a rhythm. You will probably take breaks, probably even long ones. However, this mini-guide “Where to start training Jillian Michaels” should help you figure out how to mix and match exercises to achieve the ideal result.

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