Jillian Michaels Speed Up Your Metabolism and Lose Weight

What is Boost Your Metabolism by Jillian Michaels?

The American fitness trainer offers effective physical exercises that help get rid of subcutaneous fat, prevent the appearance of new fat deposits, and model a perfect figure. In addition, Jillian Michaels is a nutrition specialist and the author of several books about a beautiful figure. The unique author’s technique “Lose fat, speed up metabolism” (in the original Banish Fat, Boost Metabolism) has already helped millions of women find their standard of slimness and achieve their goal in a comfortable environment.

Jillian Michaels: burn fat, speed up metabolism

The woman independently developed this workout. The program is a set of various exercises, intelligently designed to quickly get rid of fat. The video course is called “Speed Up Your Metabolism with Jillian Michaels.” Reviews prove the effectiveness of the proposed load. According to Jill's method, you can burn much more calories in one workout than in a full two-hour run. Acceleration of metabolism is achieved through anaerobic exercise. All exercises are aimed at stimulating metabolism. This 45-minute video features dynamic movements to improve your heart rate.

The program consists of:

five-minute warm-up to warm up the muscles,
a set of kickboxing exercises,
jumping from different positions,
floor training,
second load group from kickboxing,
jumping with squats,
hitch.

After such exercises, you will sweat as if you ran 10 km at an accelerated pace. According to Gillian herself, she does not adhere to a special diet and devotes only 30 minutes to training 2 or 3 times a week. The girl claims that the key to losing weight is a variety of physical activities. Change sets of exercises every week so that your muscles do not get used to the given rhythm.

About the program

The “Accelerate Your Metabolism” technique with Jillian Michaels includes a universal set of anaerobic exercises as part of an intense cardio workout lasting 40-50 minutes. These are interval classes during which you have to move quickly, thereby speeding up your heart rate and stimulating your basal metabolism. Essentially, this is aerobics, where you need to run, jump, gallop, and sweat. This ensures a pronounced fat-burning effect, promoting the productive removal of fat deposits.

Anyone can use the “Accelerate Metabolism” program, including housewives. It is important to complement intense training not so much with a strict diet, but with adherence to the general principles of proper nutrition. Before you begin to follow the valuable recommendations of fitness trainer Jillian Michaels, you must individually consult with your doctor to rule out the presence of hidden diseases. The “Remove Metabolism” program includes the following sequential stages:

Warm up. Duration – 5 minutes, during this time you need to properly warm up the body and prepare the muscle mass for intensive training.
Basic training. Duration - 45 minutes, during which time the proposed complex is built from 7 segments. Each of them lasts 6 minutes. The sequence of segments is as follows: kickboxing, plyometrics, aerobics, floor exercises, kickboxing, plyometrics, aerobics.
Hitch. Duration – 5 minutes, exercises are aimed at restoring heart rate and breathing after intense training.

To get rid of extra pounds and ensure the rapid release of subcutaneous fat, it is recommended to exercise according to the proposed method 6 times a week, possibly at the same time of day. Physical activity for beginners and professionals is determined purely individually, so as not to worsen overall well-being or cause health problems.

Burn Fat, Boost Metabolism Program

Jillian Michaels designed this program to really accelerate the burning of calories in the body, and the burning effect continues for several hours after the end of the training. In a body where the metabolism works at full capacity, fat simply does not have time to linger.

The Jillian Michaels complex is an intense cardio workout at a fairly fast pace, so it is not recommended for beginners. The training lasts about 50 minutes, during which time you will perform 6 different complexes, each exercise from the complex must be repeated 2 times. The “Michaelsty” workout contains elements from aerobics and kickboxing, due to which the heart rate accelerates, and the workouts do not get boring.

If you decide to try this training, you will definitely be satisfied, Gillian will squeeze all the juice out of you. After such intense training, the result will come very quickly, acceleration works in your favor.

For training you will not need additional equipment; all exercises are performed only with your own weight, which makes its implementation very effective even at home.

Tips for Trainers in the Speed Up Your Metabolism Program

To properly prepare for the upcoming course, you need to study the general recommendations from Jillian Michaels. Only in this case, the universal “banish fat boost metabolism” method does not cause discomfort in beginners, gives positive results and becomes the norm of everyday life. Below are useful tips from a professional fitness instructor:

During intense exercise during training, you can slow down the pace based on your general well-being, but under no circumstances stop.
It is advisable to carry out even home exercises in sneakers, and additionally use a gymnastic mat.
If you purchase a heart rate monitor and use it during cardio training, you can significantly speed up your metabolism and increase the fat-burning effect.
It is necessary to complete the full training, and in the absence of strength and energy, leave the exercises on the floor for the end (before the cool-down).
You can’t ignore the warm-up and cool-down. In the first case, you can injure muscles during intense exercise, in the second, it can disrupt your pulse and heart rhythm.
It is not recommended to exercise according to the Jillian Michaels system on an empty stomach, otherwise fat deposits will be productively burned instead of subcutaneous tissue.
You will be thirsty, but you can only slightly moisten your throat and take a few small sips. Otherwise, the load on the cardiovascular system increases.
Cardio training is accompanied by increased stress on the heart, so it is very important not to overdo it. Otherwise, dizziness or, less commonly, fainting may occur.
Physical activity needs to be increased gradually; by the 4th-5th workout, the desired endurance appears, and the number of recommended approaches increases.
A person who is losing weight according to Jillian Michaels’ “Accelerate Metabolism” system needs full sleep, otherwise, without enough sleep, the body gets into a state of stress and stops getting rid of extra pounds.

Sport

Beach season is just around the corner, but the cute jellied meat is still hanging around? Thighs completely do not understand the basics of aesthetics on the beach and strive for the semblance of an orange peel? Don’t rush to buy thick tunics and pareos, or pretend to be Muslim women on the beach when choosing a burkini, you won’t need them! A woman was created to attract, delight, excite... Therefore, we pulled ourselves together and listened to Jillian Michaels, who motivates something like this: “You need this! If you work out as you should, the results will not be long in coming; if you mess around, nothing will work out! All in your hands!" So use your willpower and go ahead, burn fat, speed up your metabolism!

Jillian Michaels Banish Fat Boost Metabolism

First, let's talk about what metabolism is.

Metabolism

Metabolism is metabolism, or the rate at which the body converts food into energy. Excess weight is very often associated with a low metabolism (slow metabolism), and conversely, underweight is associated with a very high metabolism. The lower the metabolic rate, the more calories the body stores in fat reserves, therefore, in order to lose weight, you need to increase your metabolism. And often we ruin our metabolism with various diets. The body always tries to deal with situations when we starve or sharply reduce calorie intake. Taking care of our survival, our metabolic rate slows down. And as soon as the usual diet returns, our body tries to return everything, and also make extra reserves, just in case of the same hungry times. Therefore, rest assured, if you have ever been on a diet low in protein and lacking the required amount of vitamins and minerals, the body has started to make strategic reserves. And he simply needs to be dissuaded of their necessity.

Keep a diary

If the weight doesn't come off, it's a problem with nutrition, mobility, or, in extreme cases, hormones. Keep a food diary, write down everything you ate and drank during the day, analyze your diet. It just seems like you’re eating practically nothing, but in reality you’ll grab some candy, cookies, ice cream, or a sandwich somewhere. Think about what you eat, whether you have enough vegetables/fruits, whether you drink a lot of water, whether you get enough sleep or not.

Combined with rational, proper nutrition, physical activity will do a miracle, and kilograms of fat will begin to melt before your eyes. You don’t have to do fitness, but increase your activity during the day: go shopping at a store in a neighboring area, pick up your child from kindergarten/school on foot, go to work only on foot... Well, or seek help from home workouts, for example, from the incomparable Jillian Michaels.

Banish Fat Boost Metabolism Tips and Tricks by Jillian Michaels

1. This is a rather complicated cardio workout. I do not recommend the program for beginners , as well as for those who have problems with their knees or are too overweight. During the first 20 minutes of training, calories are burned and water is released. Next, it is the fat that burns! The rate of fat burning depends on the number of calories consumed before the workout and the rhythm of the workout, as well as on the metabolism that this workout increases.

2. You will need a mat and sneakers with good shock absorption . Save the nerves of your neighbors below. There are many elements of kickboxing - leg swings, kicks, punches, a lot of different jumps. But if the mat can be ignored, the lack of sneakers will have adverse consequences not only for the joints.

3. You should not exercise on an empty stomach . This way you can burn muscle instead of fat. Well, after eating you should wait 1.5-2 hours, otherwise the stomach will not withstand so many jumps. Personally, I welcome cardio in the morning on an empty stomach, only if it does not exceed 30 minutes of total time.

4. Banish Fat Boost Metabolism (Burn fat, speed up metabolism) is in Russian dubbing , although the English version is quite understandable.

5. Never ignore the warm-up . Unwarmed muscles are more prone to injuries (sprains, subluxations, etc.), and the program is very intense and unprepared muscles and joints can fail. Although the workout begins with a warm-up, this warm-up is not enough! General warm-up prepares the heart; the muscles do not get sufficiently warmed up. If possible, it is better to supplement it with your warm-up for 10 minutes for all muscles. Don't forget: warm-up starts with the neck and ends with the foot! Don't forget about your back and arms.

6. Don't stop. Always end your workout with stretching . If you feel that you do not have enough strength, go to running in place or replace it with an exercise that is easier, but do not stop. Even if you have no strength left and you quit training, still switch the video to the final part. Stretching not only gives you the flexibility that many people dream of, but also relieves muscle tension and promotes faster recovery. When the video ends, don't rush to die! It is ideal to complement your workout with another 15 minutes of stretching or yoga.

7. Drink water . The workout is very intense, so the body requires water to maintain water-salt balance. But you should drink a little and in small sips, barely wetting your throat. Otherwise, the load on the cardiovascular system will greatly increase. On forums you can often find recommendations that you should not drink, since sweat is fat that comes out. In addition, many people still use cling film for weight loss, which can lead to serious heart problems. But sweat has nothing to do with fat! The body reacts to an increase in temperature and releases water to reduce it, and this has nothing to do with fat burning!

8. Need healthy sleep . If you don't sleep well at night, your body will be under stress. And, as a result, training will only increase stress, which will not lead to the expected results.

9. Introduction to the training program. It is advisable to include training the day before class to learn the technique of the exercises, try to do them several times at a slow pace.

If something goes wrong during training

Headache and nausea sets in. This is thirst and low blood sugar. Take small sips of water during your workout. And next time, don’t forget to include complex carbohydrates in your diet before training, you can eat a banana an hour before
Dizziness. The load turned out to be too great, slowly tilt your head down so that the blood flows to the brain
Colitis in the side of the stomach. The body was filled with blood, the muscles grew in volume. Massage your side and continue exercising, reducing the speed of the exercises

My impressions of “Burn Fat, Speed Up Metabolism”

This is probably her craziest workout yet. Even having training with other Jillian Michaels programs, the first time was very difficult for me. But she endured the entire hour-long torment, although she was exhausted on the last lap - her legs could hardly lift off the floor, and her arms categorically did not want to rise up again. With each training session the program got better and better. By the fifth workout, it’s no longer scary at all - breathing is normal, you just sweat like a river, like Niagara Falls, throughout all subsequent workouts. And don’t expect that in a week or two this workout will seem like an easy workout! Curl your lips against such hopes. While doing Banish Fat Boost Metabolism, it's fun to hear a siren-like sound. Very relevant in relation to the condition of the heart, which is simply bursting out of the chest.

As always, Jillian Michaels' humor pleases me, the whole workout is positive. Especially her catchphrase “By now you should already be dreaming of death!” It’s at that moment when you feel like you can’t do any more that Jill says, “5 seconds left,” and you have to finish it. But it doesn’t allow you to rest; one element constantly replaces another. All that is allowed is to take a breath for 5 seconds. And again into the battle for the figure of your dreams! The main thing is not to quit.

If you are doing an exercise too easily and don’t feel any tension in your muscles, then you are doing something wrong.

I wouldn’t recommend doing this kind of training every day. I myself alternated it with “No More Trouble Zones”

I already wrote that I am not a fan of cardio. I’m lenient with it in complex workouts like 30 Day Shred, but 50 minutes of pure cardio is just torture for me, unlike the same 50 minutes of No More Trouble Zones strength training. But, on the other hand, to achieve the best results you need to get out of your comfort zone, which is not what this workout is for me. Yes, and cardio should be present in the exercise schedule when burning fat.

During the first 20 minutes of training, you burn calories and lose water! But then it’s the fat that burns! The speed of its combustion depends on the number of calories consumed before the workout and its rhythm, as well as on your metabolism, which this workout undoubtedly increases.

If you put aside your attitude towards certain types of training, then this is an excellent workout for building your body . In addition, there are 2 difficulty levels: for beginners and for more advanced ones. You can start with easy options, gradually moving on to more complicated options with Salima. During the exercises, Jill constantly communicates with you: explains which muscles are involved, talks about the correct technique, motivates, persuades you not to give up, asks you to be patient a little, reminds you why you started all this in the first place.

Now about the Banish Fat Boost Metabolism workout itself from Jillian Michaels

The workout consists of a warm-up, main part and stretching. The main part, in turn, consists of several circles. Total duration: 57 minutes.

The warm-up is simple: “three stomps, two slams” - circles and swings of arms, bending over and jogging. Each training circuit is repeated twice, and the warm-up is no exception.

Main part. There are seven circles in total and 5 exercises in each circle.

First circle . Here we have elements of kickboxing. Squat and side kick, boxing in a half squat - a familiar exercise from the 30 Day Shred link, a combination of a forward kick, a turn, an elbow and a hook. Next is a demonstration of the wonderful stretching of the assistants - high swing-kicks with the legs forward. We inhaled and repeated the whole circle for the second time.

The second round consists of 5 types of jumps. Jumps on all areas of the body: from a lying position, when arms and shoulders are involved; low, frequent jumps that work the hips. High jumps, jumps with a 180 degree turn. Jumping with knees raised, asterisk with claps and hands. Having first jumped with a flip, and then on one leg (of course, with the tongue over the shoulder), we approach the third circle.

The first exercises of the third circle give us a break, so to speak, in the form of a variation of running in place. The exercises are familiar from Gillian’s other complexes - first we reach with our heels to the buttocks, then we raise our knees high, jumping jacks - fat-burning jumps and pulling the leg to the elbow.

This is the middle of the workout - the fourth round . “Climber”, “Superman”, abdominal exercise - ideal for relaxation in this program, pulling the knee to the opposite shoulder in a push-up position - all this is also familiar from Gillian’s previous programs.

Fifth round and again kickboxing with a frantic pulse. Leg circles, upward boxing, back kicks (buttocks in ecstasy).

Sixth circle . The sweat is flowing, the legs don’t obey, the hands don’t understand what they want from them, but the final is already close, just be patient a little and complete 2 more laps with all your strength! Jumping up from a half-squat, jumping aka “man running”, and scissor jumps and “Rollers”, which Gillian suggests complicating by bending down and touching the floor with your hand. This is tough, but by drawing your ideal in your imagination, you can continue with all your strength.

Last lap . Breathing is lost, muscles do not obey, all actions are performed as if in a fog. I won’t even describe this circle, you need to experience it.

And finally, the best thing that happened to you during your workout was stretching.

Going through all the vowel sounds of the alphabet will get you out of bed the next morning after this workout. The calves will be especially pleasing! Of course there are so many jumps.

Believe me, finding this hour for yourself is not so much compared to the result. As Jillian says: “Give your all and you will get even more.” An excellent aerobic program for cutting, coupled with a diet, can do wonders in a short time.

And you will succeed, I know! Only you yourself are responsible for how you look! Only you yourself can change everything!

Nutrition

When studying Jillian Michaels' Boost Your Metabolism program, it is important to make certain adjustments to your daily diet. The fitness trainer points out 5 healthy foods that help improve a problematic figure and remove problem areas. This:

Red beans with resistant starch in a natural composition cleanse the intestines and destroy pathogenic flora of the gastrointestinal tract. Fiber removes waste and toxins and provides a feeling of fullness. Zinc and B vitamins increase testosterone in the blood and promote the formation of muscle tissue.
Garlic and onions, being natural antioxidants, normalize liver function, promote high-quality blood cleansing, bind and remove free radicals, strengthen local immunity, and reduce the level of “bad” cholesterol.
Strawberries and raspberries contain anthocyanins, which also effectively cleanse the blood and ensure the removal of free radicals and “bad” cholesterol. The presence of polyphenols prevents the breakdown of starch and fat entering the body with food.
Broccoli and other types of cabbage contain excess plant fiber and water, providing a feeling of fullness when eating relatively small portions of food. In addition, it is an effective prevention of cancer.
Whole grain breads and muesli also bring your satiety threshold closer and help avoid overeating and indigestion. Healthy cereals such as oats, barley, wheat, and buckwheat have similar properties.

Proper nutrition and regular exercise help you become slim and maintain your new weight for a long period of time. The universal program “Accelerate Metabolism” from Jillian Michaels provides a beginner with an understanding of the principle by which the body is structured, how to correctly program it for productive weight loss without strict diets, exhausting workouts, but with increased physical activity and maintaining water balance.

What is the secret of the effectiveness of this complex?

What is the secret of the effectiveness of this complex? First of all, in a consistent change of exercises and dynamism, which allows you to maintain a high heart rate throughout the entire session, but not fall off your feet from fatigue. Gillian and her assistants work with full dedication and encourage you to work the same way to get a high result.

The big advantage of the video course is that the trainer doesn’t just demonstrate how to do the exercises – she explains in detail why you need to do them this way and not otherwise. This allows you to focus on the right muscles, problem areas, the weakest areas of the figure, and effectively work out the whole body. At the same time, both the respiratory system and the heart will work at full capacity. Over time, they will get used to this load and will be able to saturate the body with oxygen much faster than before.