Sports lovers and those who want to lose weight have no shortage of programs that can be used not only in the gym, but also at home. One of the most popular was the system of Jillian Michaels, an American fitness guru who has been working in this field since 2005 and has achieved considerable success. It was this purposeful woman who became the first instructor on the program of the “Who will lose weight faster” format, which is incredibly popular today. At 44 years old, she looks like a 25-year-old girl, having a slim and at the same time pumped body.
30-day program designed for a slimming effect
Julian developed this course specifically for those who have no training experience.
The execution time is 25 minutes.
The peculiarity lies in the three-stage program. Each part is completed within 10 days. There are 3 parts (levels) in total. The complex of loads is designed for daily use for 7 days a week.
- Level 1 – in terms of intensity, it is the most accessible. During this part, the muscle frame is prepared for more serious physical actions.
- Level 2 – this part is the most difficult and is difficult. During the second 10 days, the most noticeable changes in body shape will occur.
- Level 3 – After strengthening the muscles over the previous 20 days, this stage will seem easier.
This complex belongs to the aerobic-strength complex and has a low level of complexity.
https://youtu.be/px6q-XYB1QE
Set of exercises “No problem areas”.
This course is suitable for those who have some experience in performing any physical activity.
The duration of execution should be 55 minutes.
All exercises are done with dumbbells, which should be selected depending on your own feelings. For those who are weak, you can take 0.5-1 kg. If you have self-confidence, you can take 1-2 kg there. These weights will be so small that with their help it is impossible to pump muscle mass, but only to give a fairly attractive relief to all muscle groups.
Distinctive feature of the complex:
- Working out the muscle groups of the shoulders, arms, chest, abdomen, buttocks, thighs, calves.
- Suitable for those who cannot tolerate jumping movements.
- Each movement involves the maximum number of muscles in the work.
- The principle is based on a large number of repetitions with minimal strength load, which contributes to thinning body size rather than building muscle mass.
Workout “Burning fat, accelerating metabolism”
This type of training is considered the most difficult of all that the trainer offers. Its peculiarity is to speed up the heart rate, thereby increasing blood and lymph flow in the body.
All this undoubtedly leads to faster metabolism and, as a result, fat burning.
The workout lasts from 40 to 55 minutes.
It is divided into 3 stages:
- Warm up for no more than 5 minutes. During this time, the muscles prepare for intense movements.
- A core workout can include 35 to 45 minutes of intense interval training. All segments are performed in a certain sequence - kickboxing movements, plyometric movements, aerobics, floor movements, kickboxing exercises, plyometrics, aerobics exercises.
In order to quickly achieve visible results, you need to train at least 6 times a week. For those who lack physical preparation is difficult to endure such a complex. It is also worth considering that people with cardiovascular problems have strict contraindications to their implementation.
For those who begin to perform a set of exercises, you should not try to complete everything the first time. It’s better to take a break if you don’t have enough physical strength to do so.
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.
Workout “Flat stomach in 6 weeks”
The peculiarity of this workout is that the main efforts are aimed specifically at the abdominal area and the lateral parts of the body.
The duration of the complex is 6 weeks.
The time you need to spend on each workout is 30 minutes.
It is also necessary to note that to achieve the effect, this complex includes cardio exercises. Therefore, people with problems with the cardiovascular system should not perform them.
The phasing is uniform:
- The first three weeks, level 1 is performed. At this time, preparations for intense movements occur.
- For the next three weeks, the second level is performed with dumbbells weighing from 1 to 3 kg.
- The main part of the exercises is performed in a lying position, so that the core muscles are worked, both in the front and in the back.
- Both in the first and in the second level the same cycles are repeated, which contributes to a more thorough development of each part of the body.
https://youtu.be/ojdHBCgYBRk
Weight loss programs
Over the course of her career, Gillian has invented exercises, created workouts, and compiled them into courses. Particularly popular are programs for beginners, which open doors to the world of fitness. Please note that gymnastics courses are arranged according to the complexity of the workouts.
For beginners
The main advantage of the course is its accessibility for those who do not play sports and know nothing about fitness. The program remains intensive and allows you to lose excess weight and is suitable for those who are prohibited from heavy exercise.
Structure: The course is divided into 3 levels, 10 days each. With effective gymnastics, you are allowed to take one day off per week. The training takes 20 minutes, takes place in 3 stages, 5 exercises in each. The emphasis is on strength training, exercises tighten the body and prepare for serious training.
Kickboxing
An aerobic course that includes elements of kickboxing, such as swinging arms and legs, and is aimed at burning fat.
Structure. The shortest weight loss program. Consists of 3 lessons, 25 minutes each. Cardio training is a priority, thanks to it, your heart rate increases and fat is burned. Strength exercises are also present, but only alternate with cardio. The program is simple, so you can do two workouts per day. Gillian herself recommends using kickboxing for additional load, combining it with other courses.
Lose weight in 30 days
Gillian's most famous course, which helps to achieve results in the shortest possible time and maintain weight after finishing classes.
Structure: Gymnastics is designed for only 30 days, so it takes place at an intense pace. The originality of the workout is that it offers an interval system:
- 3 minutes of strength exercises;
- 2 minutes of cardio exercise;
- 1 minute ab workout.
The entire gymnastics takes 25 minutes, but does not allow you to stand still for a second. The course is divided into four levels, each lasting a week. With the transition to a new level, the complexity and intensity of the workout increases noticeably.
Gillian created a simplified version of this course - “Slim Figure in 30 Days.” The training includes 3 levels, each taking 10 days to complete. This course is recommended for beginners for rapid weight loss. Changing levels does not allow the body to get used to the loads and stop reacting to them, so the transition to the next stage cannot be postponed, even if it seems overwhelming.
Flat stomach in 6 weeks
The course works the waist muscles and shapes a graceful female figure.
Structure. The program takes place in two stages, which differ from each other in load and complexity. You need to exercise 4 hours a week, devoting 30 minutes to exercise every day. Strength training is aimed at improving the problem area, and cardio sets a fast pace and high intensity. Due to the latter, the upper fat on the stomach is burned. Like kickboxing, training is recommended to be used as an elective class to the main course.
Body revolution
A complete, carefully thought-out program is designed by combining strength training and aerobics. Classes are designed for hardy people with an average level of physical fitness.
Structure. The course is divided into 3 stages:
- Accelerates metabolism and burns fat. During the day you need to perform two workouts - strength training in the morning and aerobic training in the evening.
- Muscle development and relief work.
- Consolidation of the result.
The program lasts 90 days, each stage takes 4 weeks. There are 6 workouts per week: 4 strength and 2 aerobic. With each stage the load increases: first strength, then aerobic.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
Yoga workouts for weight loss
Jillian Michaels offers effective types of exercise instead of standard workouts for weight loss. This is yoga combined with fitness – Jillian Michaels yoga.
This complex must be performed for 0.5 hours daily.
Suitable for those who have at least minimal physical training.
Due to the load, fat is burned, stretching makes it possible to give the body plasticity. Despite the fact that Gillian proposed a ready-made plan for losing weight, such a revolution in the approach to yoga for fans of classical asanas became unacceptable and caused a storm of emotions and a lot of negative reviews.
But one thing we can say with confidence is that if you regularly follow the training plan, you can easily get rid of problem areas, and a slim figure from your dreams will become a reality.
Training complex “Butt and thigh killer”
As is clear from the very name of the set of exercises, everything in it is aimed at giving excellent shape to the hips and buttocks.
To perform Killer Buns and Thighs you will need some physical training.
The duration of each lesson is 40 minutes.
In order to achieve visible results, you need to practice for at least 30-40 days.
The complex includes three levels, each of which requires a certain amount of time to perform for the body to get used to it. The third level in this program is the most difficult - it has a very intense effect on the joints. This should be taken into account as it may be contraindicated for some individuals.
One of the disadvantages of this program is that there are no videos in Russian.
Classes with Gillian Michaelson using this method will make your legs and buttocks slim and toned.
Jillian michaels programs list. The best workout from Jillian Michaels: what do exercisers choose?
With Jillian Michaels' programs you will not only be able to improve your figure, but also change your lifestyle. Once you start taking her courses, there is a 99% chance that you will fall in love with sports and start working on your body. In order to find out the answer to the question of what is the best workout for Jillian Michaels according to those involved, we created a small poll on this topic in our VKontakte group. And here are the results:
By a convincing margin, according to users, the “Slim Figure in 30 Days” program won. Almost a third of voters preferred this particular complex, popularly called “Shreds”. And this is easily explained by the following reasons:
- “Slim Figure” is one of the first, and therefore most famous, programs of Jillian Michaels.
- It is suitable for people with basic training, which is why many people start their fitness classes with it.
- The complex is very effective and gives a guaranteed result in 30 days.
- Jillian Michaels challenges you to perform at your best. No compromises.
- You will spend only 25 (!) minutes a day on your studies.
- The course consists of three difficulty levels, which means you will constantly improve your physical endurance.
Second place in the survey was given to another successful program by Gillian: “Burn excess fat, speed up your metabolism.” This is a super-intensive aerobic workout that will help you shape your body to perfection. The class is based on effective cardio exercises, which are performed at an interval pace. Not everyone can handle a 45-minute workout the first time, but if you manage to master this program, you are guaranteed to get a great figure.
The Body Revolution program received slightly fewer votes in the poll for Jillian Michaels' best workout. This is easily explained as follows. The complex is designed for 3 months, and not everyone wants to start such a long course. Although in terms of effectiveness, “Body Revolution” can be considered a leading program. Sharing third place with her is the “No Problem Areas” workout, which contains the most useful exercises with dumbbells for the whole body.
The outsiders were “Killer Abs” and “Killer of Hips and Buttocks.” However, do not rush to form a negative opinion about these programs; a small number of votes does not mean anything. Most often, we need comprehensive weight loss for the whole body, and these workouts are designed only for individual local zones. If you are worried about any problematic part of the body, then it is advisable to choose a program for its targeted elimination. “Lose weight in 30 days (Ripped in 30)” has a similar low result in the survey - the program is too similar in structure to Shreds.
These are not all the programs of the famous trainer. To identify the best workout for Jillian Michaels, we selected only her most sensational complexes. A complete list of Gillian's programs can be found here.
Workout to tighten your abdominal muscles
For those who want to give their abs the perfect look, you need to choose strength training “killer abs” from the trainer - which literally translates as the killer of an ugly belly.
It should be performed within 30 minutes and will require some preparation of muscles, tendons and joints.
In addition to beautiful sculpted abs, your sides will become toned and straight - but this will take at least 30 days.
Those who start doing it should expect to use strength training and cardio exercises. It is important to take into account that such a sport has certain contraindications and when including new exercises you need to be prepared for certain difficulties.
The advantages of this program include:
- Targeting a specific muscle group.
- The presence of three levels, which allows the trainee to choose the time of transition to a new stage, focusing on his own well-being.
- Knowing that losing weight in one area of the body is almost impossible, this Jillian Michaels weight loss program allows you to load all parts of the body, even the most underused ones.
Jillian Michaels “Lose weight in 30 days” video
Jillian Michaels is not only a professional trainer, but also a highly qualified psychologist. From the very first seconds, she encourages her students not to give up, to work hard and not to feel sorry for themselves. Guarantee the result, otherwise it will not be accepted.
Her perfect body is the best motivation for those who strive to achieve the same.
The trainer briefly describes the course, which consists of a series of workouts divided into weeks. There is not a single repetitive movement in her program, which makes the course especially unique.
Jillian Michaels - Lose weight in 30 days - level 1 (week) Video in Russian
The exercises performed in the 1st block are not particularly difficult, but require correct execution:
- Hand rotations.
- Bend-overs (both with and without dumbbells).
- Jumping.
- Push ups.
- Squats with weight.
- Lunges forward with dumbbells.
- Jumping lunges, etc.
For an unprepared body, the result of even such a seemingly simple workout will be aching muscle pain. But despite this, you cannot stop, because these painful sensations are evidence that your body is beginning to change.
Don’t feel sorry for yourself, be purposeful, and then the milestone of the first week will be overcome quietly and with the best results.
Jillian Michaels - Lose weight in 30 days - level 2 (week) Video in Russian
The second week course is a little more technically complex compared to the exercises demonstrated in the 1st block. Presented here:
- Hand rotations.
- Dynamic stretching of the pectoral muscles.
- Dynamic stretching of the back muscles.
- Shoulder stretch.
- Deep lunges with weights.
- Pushups.
- Gymnastic bridge.
- Run in place.
- Planck and others.
Jillian Michaels - Lose weight in 30 days - level 3 (week) Video in Russian
This workout contains even more complex blocks for which your body has been preparing for the previous 2 weeks. Week 3 exercises:
- Squats with weight.
- Stretching the muscles of the lower back with a lunge and rotation of the body.
- Side plank on both straight and bent arms.
- Dynamic bar.
- Plank with push-ups.
- Run in place.
- Jumping.
- Lateral leg extensions in plank, etc.
Jillian Michaels - Lose weight in 30 days - level 4 (week) Video in Russian
The last block of the course is designed to ensure that after carefully following all the instructions of the first 3 weeks, the body of Gillian’s wards is prepared to the maximum and is able to withstand the most serious loads. The complex offers the following physical activities:
- Stretching the back and side of the thigh.
- Half-seated dumbbell press.
- Jumping with high leg lifts.
- Dynamic bar.
- Alternate touching of legs in plank.
- Weighted push-ups.
- Cross lunges back with weights, etc.
The competent structure of the course and the even distribution of physical activity will make the classes safe and effective, and the fact that not a single exercise is repeated twice will captivate you for the whole month.
Kickboxing complex
This set includes movements borrowed from the sport of kickboxing, so the movements are performed quite quickly.
For a visible effect, you need to perform it for 20 minutes.
But a pleasant moment for trainees is the fact that practically no preparation is needed. But you need to train daily.
When training, you will need a mat, since some of the exercises are performed lying down and dumbbells weighing from 0.5 to 1.5 kg.
The originality of the complete complex lies in the fact that all time is divided into three equal parts. During the first, the upper body is worked out, during the second - the abs and back, while at the third stage the legs and buttocks are involved in the load.
In order to work out certain parts of the body more intensively, it is necessary, on Jillian’s advice, to periodically include other types of training that she recommends. This will allow you to achieve maximum effect.
Set of exercises “Yoga Inferno”
This type of power yoga was also not received quite positively by everyone. The reason for this was an approach that included a combination of yoga with intense stress on a specific muscle group. Therefore, many supporters of the classical approach considered this something foreign when performing asanas.
The first visible effect will occur after one month. This is the minimum time that the body needs to adapt to burning fat. In addition, the fabrics will become more elastic and flexible, which will allow you to create the desired reliefs.
Gillian Anderson herself highlights the following advantages of this program:
Combining stretching and cardio exercises promotes quick and effective weight loss.
You can develop not only flexibility, but also coordination.
The presence of jumps and exercises such as planks contribute to the development of endurance.
Elements borrowed from yoga allow you to smoothly remove the body from stress and allow the muscles to relax as much as possible.
But it should also be noted that there are other, more effective programs from Michaels to achieve the desired effect of an ideal figure.
Reviews for the program “Lose weight in 30 days”
The popularity of this program is measured by the huge number of reviews from satisfied women who received the promised results in such a short time. This once again confirms the experience and professionalism of Gillian, the creator of an amazing course, individually adapted for each woman.
The positive results of regular exercise were appreciated by millions of women, for whom Gillian became the ideal of a beautiful and healthy body.
From simple to complex
The main motto of the course developed by the trainer is to gradually increase the load from week to week. Such a competent approach ensures the least trauma and comfortable psychological adaptation to a new way of life.
A gradual increase in the complexity of the exercises ultimately leads not only to getting rid of excess weight, but also to creating a beautiful, sculpted body.
Class schedule
The video course “Lose weight in 30 days” contains not only structured training exercises for all muscle groups, but also provides a 1-day break between blocks. This day is reserved for recuperating and preparing for the next more complex block of exercises.
It is important to remember the basic rules of any sports activity:
- Do not start training less than a couple of hours after eating;
- Do not forget to restore lost moisture, but also not to get carried away with large amounts of liquid;
- Use a spacious room for classes and special clothing that does not restrict movement;
- At the slightest sign of deterioration in health, stop;
- Do not overestimate your capabilities, and, in the absence of preliminary physical training, choose the beginner level, not the advanced one.
