The “Slim figure in 30 days” program from Jillian Michaels by levels: training videos, levels 1, 2, 3 of the weight loss program and diet from Jillian Michaels with an example menu by day

Jillian Michaels is a well-known fitness trainer and the host of two popular television shows in the United States. Many people remember it for its rather tough manner of motivating people to perform feats in the fight against excess weight. Thanks to her training programs, thousands of people have been able to lose weight. The most popular of them is “ Slim figure in 30 days.”

Until the age of 17, Gillian herself had serious problems associated with excess weight. Realizing that this could not continue, Michaels left her parents' home and began to work hard on herself. Then the girl opened a gym and was invited to host a show on TV. Those interested were offered: “With Jillian Michaels, lose weight in 30 days.” Her training program is represented by a set of exercises that must be done with full dedication. You can, of course, lose weight in a week with Jillian Michaels. But the result will be minimal. Therefore, let's look at the 30-day program.

Reasons for popularity

Jillian Michaels firmly believes that you can achieve a body that is close to ideal:

• easy (every day you need to spend only half an hour on exercises);
• quickly (30 days is enough);
• cheap (no need to pay for a gym or fitness club subscription).

Fitness at home is a great opportunity to work out your body in a comfortable environment, without prying eyes. In addition, you can save the time it would take to get to the hall. You just need to set aside just 30 minutes for an intense workout under the video guidance of an experienced trainer.

Millions of women follow the “Slim Figure in 30 Days” program at home and notice the first results after the first 4-5 days. Just tell yourself: “With Jillian Michaels, lose weight and get the perfect figure.”

The right way out

Jillian Michaels' 30-day diet is based on the principles of a healthy lifestyle and proper nutrition, and therefore this weight loss technique is absolutely not harmful to health. Don't expect miracles or instant results from Jillian Michaels' diet. This method of losing weight is, first of all, designed to cleanse the body of accumulated harmful substances, accelerate metabolic processes, and switch to a healthy, balanced diet. It is this approach to nutrition, combined with regular physical activity, that, according to Gilliana Michaels, is the right path to a slim figure.

To maintain the achieved weight loss result, when leaving the Jillian Michaels diet, you must continue to follow all its basic tenets, namely: not have dinner, eat exclusively natural foods, drink at least 2 liters of still water daily. It is worth noting that when leaving the diet, it is not difficult to continue to follow all the basic rules of the Jillian Michaels method, since in 30 days the body has already managed to rebuild itself and adapt to the exclusion of eating in the evening and before bed.

When leaving the Jillian Michaels diet, you need to adjust your training program. The author of the method recommends switching to combined training, combining strength exercises with Pilates, aerobics, and yoga. To maintain your shape, you should train at least 4 times a week. Each intense workout should last at least 30 minutes.

results

In 30 days, following the Jillian Michaels diet, you can lose 5-10 kilograms, depending on your initial weight and metabolic rate, without harm to your health. Numerous reviews of those who have lost weight say that while following the diet, Jillian Michaels does not suffer from hunger, and there is practically no feeling of weakness or dizziness. The extra pounds go away slowly but steadily, and if removed correctly, they don’t come back.

We present to your attention photos of those who lost weight before and after following a 30-day diet, including Jillian Michaels herself:

( 9 ratings, average: 4.11 out of 5)

“Slim figure in 30 days”

Lose weight in 30 days with Jillian Michaels' program. It’s easy to say, but in order to get the expected result, you will need to try. The classes are based on an easy-to-remember interval pattern. Therefore, practicing them is not at all difficult.

You should train 6 times a week. The program for beginners provides 3 levels of difficulty lasting 10 days. The classes are clearly structured - each of them consists of 3 segments of 5 exercises. They must be done in a circle, maintaining a high pace.

Workout always begins with a short warm-up (literally a couple of minutes). This is an important component. It cannot be neglected. Then comes the main 18-minute training block according to the system developed by Gillian: 3-2-1. During one lesson you need to complete:

• strength exercises (3 minutes);
• cardio (2 minutes);
• abdominal exercises (1 minute)

Each workout ends with a mandatory cool-down and stretching of joints and muscles.

Gillian has 2 girls helping her to show people with different levels of physical fitness how to perform the exercises correctly. One demonstrates a simple version, and the other a more complex one, for those advanced in fitness. If you have never trained before, it is recommended to stick with the simple option. Do you think your preparation is worthy? Then proceed to exercises of increased complexity.

How do you know if the training was effective? You must be very tired and thoroughly sweaty.

Gillian's Diet Rules

After carefully studying numerous diets, Michaels developed her own nutritional rules, which she still follows. By following the basic principles, a woman maintains her figure toned and in great shape. Now Gillian helps other people overcome complexes associated with excess weight.

The key elements in maintaining a healthy body are:

1. A diet that includes simple meals prepared from fresh ingredients.
2. Half-hour training at least 5 times a week.

If you are overweight, Michaels recommends being examined by an endocrinologist, since with hypothyroidism and other diseases associated with metabolism in the body, it will not be easy to normalize body weight.

The secrets of success include following several rules:

1. Four meals a day every 4 hours. Gillian recommends having breakfast within an hour after bedtime, and dinner before 21 o’clock.
2. Continuing to adhere to the principles even in the absence of immediate results.
3. Restrictions on fatty and carbohydrate foods. The secret to losing weight lies in creating a calorie deficit.
4. Eating fresh foods that have not undergone numerous stages of processing or contain a large number of harmful components.

The menu should include lean meat and fish, and a lot of seafood. The diet must include cheese and dairy products, whole grains, vegetables and herbs, fruit salads, lots of natural spices and a small amount of apple cider vinegar.

You should consume semi-finished meat products (sausages and sausages), fatty cheeses and cream as little as possible. Gillian recommends avoiding smoking, marinades and pickles.

Michaels advises excluding sweets and baked goods made from premium flour from your diet. It is necessary to remove store-bought juices, lemonades, products with sugar and monosodium glutamate from the menu. Alcohol and caffeinated drinks also do not benefit the body.

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.

How to prepare for levels 1, 2, 3 of weight loss in 30 days according to the Jillian Michaels system?

So, you have decided to get weight loss results in 30 days using the Jillian Michaels weight loss system. How to prepare for training and what should you consider when turning to this program? The key to success has the following formula: exercise + healthy eating.

Before starting active training, you need to go through a preparatory stage.

1. Measure your weight and your body. These will be the starting indicators from which the reduction in weight and volume will be counted. Measurements must be taken everywhere: waist, chest, hips, arms, legs.
2. Calculate body mass index. To do this, you need to know your weight in kilograms and height in meters. Next, the following formula is used: weight (kg) / height (m) squared.
3. Keep a weight loss diary in which you write down your first measurements. Subsequently, after each passage of the level, you will make the resulting changes to your body.

It would also be a good idea to throw out all the “wrong” foods from the refrigerator and fill it with fruits, vegetables, lean fish, meats and dairy products.

Equipment for classes

The training program is intended mainly for home use. It includes exercises that require you to lie down or sit. Therefore, for practicing, it is advisable to acquire a tourist mat or a special yoga mat.

You should definitely buy (or ask one of your friends) a set of dumbbells. Most strength training routines involve significant stress on specific muscles. The weight of dumbbells can be selected at your discretion. It is recommended to start with half a kilogram and gradually increase the weight during training.

Important note: you should train exclusively in sports shoes. The ideal option is athletic sneakers. The program is full of cardio exercises. If you perform them without appropriate shoes, you can harm your health - stretch or even tear ligaments.

results

Gillian recommends not using the scale for the entire 30-day period. During training, body weight fluctuations can be significant. Moreover, the weight may even increase. Why does this happen? After all, the program promises weight loss, and not the other way around. The main reasons for the gain are muscle growth (they weigh more than fat deposits) and swelling of weak muscles due to water retention.

So that the numbers on the scales do not frighten you or mislead you, it is best to measure dynamics using a centimeter tape. It is very good to compare measurements taken before starting training and after completing each of the 3 levels. How we lose weight with Jillian Michaels will be seen not on the scales, but in centimeters.

Meal plan

The full weight loss course, as you already know, is designed for thirty days. But exercises alone, even for different muscle groups, will not be enough. Even with 5-6 intensive classes per week. If your diet remains the same, you won't be very impressed with the results. Therefore, Gillian supplemented her program with a diet, which is also scheduled for a month. It is very easy to follow, and preparing dishes is not at all difficult.

It is not necessary to strictly follow the plan. The menu can be changed for different days. For example, transfer the entire Monday diet to Wednesday and vice versa, or swap only breakfasts.

Do as you please. The main thing is to maintain overall caloric intake. Each breakfast, lunch and dinner should equal approximately 400 calories. The calorie content of the snack is no more than 200.

Monday Wednesday

Thursday Friday

Saturday Sunday

Recipes

1. Chicken salad (4 servings, 185 kcal).

What do you need:

• olive oil – 2 tbsp. spoons;
• lemon juice (fresh) – 2 tbsp. spoons;
• mango sauce (chutney) – 2 tbsp. spoons;
• soy sauce – 1 tbsp. spoon;
• ginger root (pre-peeled and grated) - three quarters of a teaspoon;
• chicken breast (clean meat) – 4 pieces of 115 g each;
• green leaf salad - 8 cups;
• mango (cut into cubes) – 1 cup;
• avocado (cut into cubes) – three-quarters cup.

How to cook:

Heat the oven to 180-200°C. If you don't have an oven, you can use a special grill pan. In a shallow bowl, prepare the sauce with oil, fresh lemon juice, mango chutney, ginger and soy sauce (mix all ingredients together). Place the chicken breasts on a large plate and pour a couple of tablespoons of the prepared sauce on them (the rest is for basting the finished dish). Then cover them with cling film and leave for 7-8 minutes.

Place the chicken on a grill grate that has been sprayed with olive oil (you can brush it with a pastry brush). Each side should take 4 minutes (or until the meat is cooked). Turn the breasts over and brush them with any remaining mixture from the plate.

Cut the finished breasts into strips. Place lettuce leaves, avocado and mango slices on serving plates, and chicken strips on top. Top with remaining sauce.

1. Salmon salad with feta and blueberries (1 serving 435 kcal).

What do you need:

• salmon fillet (preferably wild) – 85 g;
• Chinese cabbage (green salad mixture) – 2 cups;
• diced tomatoes - 1 cup;
• blueberries (fresh or previously defrosted) - a quarter cup;
• low-fat feta (crumbed) – 15 g;
• walnuts (crushed) – 1 tbsp. spoon;
• canned white beans (washed) – a quarter cup;
• red salad onion (finely chopped into rings) – an eighth of a cup;
• light raspberry vinegar - 1 tbsp. spoon.

How to cook:

Place the pan over medium heat. Wait for it to warm up a bit. Place salmon fillets skin side down. Fry for about 5-7 minutes (the fish should turn pink). Toss green lettuce, chopped tomatoes, beans, blueberries, feta crumbs, chopped nuts, and onion rings in a bowl. Add salmon slices. Sprinkle with a spoonful of raspberry vinegar before use.

Diet menu from Jillian Michaels

Gillian's diet is based on the principles of healthy eating. It does not contain harmful confectionery, fatty foods and fried foods.

Such a diet helps cleanse the body of toxins, speed up metabolism, and shed extra pounds.

To maintain the results achieved, Gillian recommends following the basic principles of nutrition:

• do not eat before bedtime;
• drink 2 liters of liquid;
• introduce only natural products into the menu;
• exercise.

Reviews

Most of those who follow the Jillian Michaels program note the high intensity of the load and its variety. Positive feedback was received, in particular, by the simultaneous work of several muscle groups within one exercise.

Many people really like that training requires minimal time investment and at the same time gives fairly good results. Motivating “kicks” in classes deserve special attention. The phrases “come on, don’t stop”, “there’s just a little time left - and an excellent result awaits you” really help to move on.

Those who have already completed the 30-day training program claim that the high results Gillian promised can only be achieved by following a diet. But even if you don’t change your diet, you can tighten your figure quite well.