Jillian Michaels' 30-day diet is one of the most popular weight loss methods in the United States, where a slim figure has long become a mass “American dream.” It is difficult to say why the percentage of obese people in the United States is so high. But the fact that the activities of nutritionists, pharmacists, fitness trainers and psychics is an inexhaustible “gold mine” is understandable. So Gillian has built her successful career on helping people lose weight through her numerous proprietary programs. However, it was not joyful events that prompted her to do this.
Jillian Michaels diet for weight loss. Diet Jillian Michaels - menu for a slim figure
In the fight against excess weight, many people undertake a variety of experiments: they torment the body with hunger, give up their favorite treats, and take entire courses of fat burners. The Jillian Michaels diet is an excellent opportunity to get a slim figure and quickly lose weight with the help of a simple, affordable menu and a set of simple exercises. When developing the program, the famous fitness instructor took into account different types of metabolism, so the diet can be easily adjusted to any daily routine.
Powered by Jillian Michaels
From her own experience, the author of the system was convinced that a beautiful body can only be obtained by changing your diet. Losing weight with Jillian Michaels in 30 days is a rational menu combined with physical activity. Each day of the diet consists of three meals, supplemented by one snack. It is important to maintain a drinking balance by drinking at least two liters of water. Diet products selected by the Jillian Michaels diet are divided into three groups:
- Healthy ones - lean meat, seafood, lean fish, milk and fermented milk products with low fat content, vegetables, fruits, herbs. You can include natural seasonings, spices, garlic, ginger, olive oil, seeds, nuts, legumes, grains, pumpkin, apple cider vinegar in your dishes.
- With limited use - semi-finished meat products, sausages, smoked meats, canned ingredients, pickles, mayonnaise, ketchup, full-fat milk, tofu, salt.
- Prohibited - fast food, margarine, flour and sweet products, caffeine, alcohol, refined sugar, chips, factory-produced drinks and juices, dry mixes for cooking.
Diet features
To lose weight with Jillian Michaels in 30 days, you will have to work intensively on yourself and reconsider your lifestyle. The specialist recommends completely eliminating harmful food components from the menu, and also adding special half-hour exercises with dumbbells to the weight loss process. The secret to the effectiveness of the diet lies in following four key rules:
- You need to decide on your metabolic type. Metabolism affects a person’s habits and health. Adapted to a specific daily routine, Jillian Michaels’ technique will help you quickly achieve results in the fight against excess body weight.
- The diet should include 4 meals. Breakfast - within an hour after waking up, last meal - no later than 21:00. The break between meals is no more than 4 hours.
- Don’t give up if the 30-day diet with Jillian Michaels doesn’t bring visible results right away. You should count the calories you eat, not allowing yourself to eat more food than normal.
- It is necessary to adhere to the individual metabolic index (IMI). The official website of the fitness trainer, where the diet from Jillian Michaels is presented in Russian and other languages, provides a detailed formula for calculating UTI, taking into account gender and lifestyle characteristics.
Diet menu
The daily diet according to the Jillian Michaels weight loss system is compiled taking into account the level of daily energy consumption, minus 400-600 kcal. Water consumption is increased to 2.3-3.5 liters. The diet menu is designed in the format of three meals a day with one snack between dinner and lunch. Approximate meal plan for a week:
Advantages and disadvantages
The Jillian Michaels diet has virtually no downsides. It is based on the principles of proper nutrition and is not capable of harming health. By regularly performing exercises, adhering to the recommendations and rules of the system, you can reduce weight and correct your figure. The disadvantages include the long period of the diet, so it is not suitable for those who want to get an instant weight loss effect.
Level 3 “30 days shred” (“Lose weight in 30 days”).
One day of rest between levels and off we go! Like the previous levels, the third one is also frightening with its uncertainty. But the training is doing its job, your endurance by this moment has already increased by 200% compared to the original. And let the sweat flow in three streams, but your breathing is no longer interrupted and the work of all muscles gives enormous pleasure.
Push plank, superman, plank run, frog, side plank, squats, jumping jacks and dumbbell run. You'll also learn a thing or two about plyometrics because Jillian has included some strong, high jumps in the third level of shreds.
Jillian Michaels advice. Tips from Jillian Michaels
Michaels took up sports because she herself suffered from excess weight as a teenager; as confirmation of this fact, Gillian showed her old photograph on a medical talk show. Later, Michaels, on the advice of her mother, took up martial arts; It was from that moment that her new life began. Since then, Gillian has been helping other obese people change their lives and improve their bodies.
In her program, Gillian uses a combination of strength training; Her classes include elements of kickboxing, yoga, Pilates, plyometrics and weight training.
1. Exercise is about more than toning your muscles. They boost self-confidence, improve your mood and speed up your metabolism. So why aren't you still doing fitness?
2. If the scale mark is stuck at a certain number and you are no longer losing weight, then increase the intensity of your workouts. Try to train at 85% of your maximum allowed heart rate to get the desired results. 3. Are you tired of the monotony of your workouts? So it's time to change them. And if you want to lose weight further, then you should change them to more intense ones. 4. Your uniform and fitness equipment must be on point! This rule will not only help you achieve the desired result faster, but also prevent you from injury. Take the time and money to invest in a cool uniform. It will also lift your spirits. Comment: yes, indeed, form is one of the “engines” of progress in training. Don’t spare money on dumbbells of different weights, gloves (after all, it’s easier to do push-ups in them!) 5. Don’t train on an empty stomach! Have a snack, it will give you extra strength, and besides, your body will burn excess fat, not muscle! 6. Don't exaggerate your capabilities! Before starting training, it is better to consult a doctor! Train according to your level: beginner, intermediate, pro. Your activity should be at 70% of your maximum heart rate. In a couple of weeks you will become stronger and will be able to move to the next level for quick results. 7. We all want to get quick results from training. Circular training will come to our aid - strength + cardio, without stopping for rest, as well as combined high-intensity exercises. For example, a push-up followed by a jump. These workouts burn more calories than regular aerobics and increase the strength of our muscles. 8. To increase your endurance, try interval cardio training. They help you lose fat faster while maintaining muscle mass. 9. In order to get a flat stomach with noticeable abs, you don't need to pump your abs for 30 minutes every day! The best way to do this is to burn excess fat throughout your body + follow proper nutrition! 10. When you exercise on cardio equipment, do not hold onto the handrails! This will reduce calorie expenditure by 24%. The exception is the elliptical and rowing machine, which have dynamic handles for more calorie burn!
Level 2 “30 days shred” (“Lose weight in 30 days”).
The second level of “30 days shred” by Jillian Michaels is recognized as the most difficult of the entire program. And again you will feel like you are in a meat grinder.
All these “wandering” push-ups, jumping on all fours, deep lunges and squats with bench press, jumping crunches and much more. During the second level, you will clearly learn from your own experience that Gillian hates it when some of your muscles are left idle. You can't just bench press dumbbells or just squat. You must do both at the same time.
Jillian Michaels' second secret weapon is the plank exercise. You will get to know him in full growth at the second level of shreds (both the static version and plank jumps). This seemingly simple exercise perfectly works the muscles of the shoulders, arms and especially the abs.
Among those who complete 30 days shred for the first time, very few people are able to enjoy the second level of the program. For most, it is difficult from the first to the tenth day. But if on your first day with Gillian you weren’t even sure that you could make it to the end of the training, now, despite all the difficulties, you have a stubborn confidence that you will go through this hell to the end. You can!
Diet of Jillian Michaels in Russian. Principles of healthy weight loss from Jillian Michaels
The Jillian Michaels nutrition system is a diet balanced in macro- and micronutrients with physical activity attached to it, which together leads to truly excellent weight loss results. Adhering to the principles of such a regime, a person losing weight does not need to limit his diet to certain foods or spend hours selecting special dietary recipes for himself, but he will still have to follow some of the rules below.
- First of all, you need to correctly calculate your own daily intake of food calories, for which Gillian Michaels advises using the following Harris-Benedict equation, substituting your individual parameters into its formula: 655 + (weight kg × 9.57) + (height cm × 1.852) – (age in years×4.7) for women; 65.5 + (weight kg × 13.75) + (height cm × 5) – (age in years × 6.8) for men. The resulting figure will correspond to the personal energy norm consumed by the human body throughout the day, regardless of the physical activity he practices (work, sports, etc.). During the diet, it is absolutely necessary to adhere to the norm calculated in this way, since its accidental or deliberate underestimation can most likely cause metabolic problems.
- The first meal of the day (breakfast) must be consumed within 60 minutes after waking up, and the final meal of the day (dinner) must be completed 3 hours before going to bed.
- Throughout the daylight hours, you need to eat at approximate intervals of 3-4 hours, since this is the regime that is considered optimal both in terms of the correct intake of food into the body and in relation to the proper functioning of the entire endocrine system.
- During the entire weight loss course, you should completely abandon both salt itself and all finished products containing it, since this food ingredient binds liquid in the subcutaneous layer, thereby retaining it in the body. Abstaining from salty foods will promote weight loss and prevent swelling.
- Throughout your diet, you must drink a lot of ordinary clean water, the minimum daily volume of which, not counting the consumption of other liquids, must be 2 liters. It is best to choose bottled or other similar water that does not contain sodium.
- During all 30 days of the diet, it is necessary to combine proper nutrition with adequate physical exercise, which, on the one hand, will increase the intensity of burning fat deposits, and on the other, maintain and strengthen muscle tissue. Daily training should be approached with all responsibility, following the entire recommended set of exercises. Only in this case will the result of weight loss correspond to that indicated by Jillian Michaels.
- In order to control your own diet and diet, you need to get a personal food diary and carefully record in it absolutely all information related to dieting. In addition to recording all the food eaten per day and its calorie content, you can create a long-term nutrition plan in the diary, enter expenses for purchased products, and also write down on its pages your own feelings at different stages of weight loss. Such entries in the future will help you repeat the diet course without any problems and even make it much easier.
How to properly follow the “Slim figure in 30 days” program
The effectiveness of the program is primarily due to the unquestioning implementation of a number of simple rules:
Regularity and consistency
It is extremely important not to deviate from the training schedule drawn up by the trainer (do not skip workouts, carry them out for the specified time, clearly repeating the number of exercises). Never jump from stage to stage, do more repetitions than Gillian indicates, or use heavier equipment.
Otherwise, the results of training may be unpredictable and unsafe.
Class time. It is advisable to train at the same time every day, with the exception of days 11 and 22 - this time is intended for rest and restoration of a tired body. It is advisable that a day (i.e. 24 hours) pass between workouts.
Food. It is strictly not recommended to eat your fill a couple of hours before and after training.
Water. During class, you must drink water, but you can drink it rarely and in very small sips.
Appropriate dress code. Tight or any other clothing unsuitable for sports will not only critically reduce the effectiveness of training, but can also lead to injury. To perform the exercises, you only need sportswear and shoes.
