Body Revolution with Jillian Michaels "Body Revolution"

Fighters for body beauty have probably heard about the “monster” of fitness training - American trainer Jillian Michaels. The author of video courses, TV presenter and simply a professional in her field, Gillian makes her students feel every muscle, every cell of their own body during classes.

Who is Jillian Michaels? It turns out that she suffered from excess weight in her youth; as confirmation of this fact, Gillian showed her old photograph on a medical talk show. At 12 years old, she was 150 cm tall and weighed 79 kg! Afterwards, she enrolled in a martial arts class and a new life began for her. She lost weight, received her black belt and was invited to the “Biggest Loser“ program.

Popular wraps 2016

Which wrap is more effective for weight loss?

How to do body wraps at home for weight loss

Clay wrap for weight loss at home

In all of Gillian's workouts, she competently combines cardio and strength training and manages to achieve maximum effect in a short time. While working out with Jillian Michaels, one thought is spinning in my head: “I wonder at what minute I will die and stop enduring this mockery of myself?” The question arises: “Who is forcing it?” Believe it or not, absolutely no one. But looking at this fragile little woman screaming at you from the screen, it’s simply impossible to stop!

Don't have time or opportunity to visit a sports center? Exercising at home can give excellent results. If you just can’t choose a suitable training system, then you need a professional video course, for example, one of Jillian Michaels’ programs.

The exercises included in the complexes of this trainer do not require the purchase of expensive equipment. To practice, you will need comfortable clothes, a little time and simple sports equipment - dumbbells and an expander. What is noteworthy is that the training programs begin with minimal loads, and therefore they are suitable even for beginner athletes.

Loads during training should increase gradually. The program is universal: by doing all the exercises in the video course, you can not only lose excess weight, but also develop all muscle groups. Like any other exercise, training using this system begins with warm-up exercises. Then follows the first power part, during which the “front-upper area” is worked out - these are the arms, shoulders, chest. These exercises are performed with light weight dumbbells.

We also recommend that you read

14 Sauces for the PP diet

PP pancakes for Maslenitsa

Pancakes without eggs for vegetarians

Pancakes for Maslenitsa: recipes

The Body Revolution program consists of 3 phases. Phase 1 exercises are aimed at accelerating metabolism and burning excess fat. The 2nd phase will greet you with more complex exercises. They will help completely transform your body. With the 3rd phase you will consolidate your achievements and polish your body to the required shape.

Each phase is designed for 30 days and consists of five different workouts: one cardio workout and 4 strength workouts - 2 of them on the “front part of the body” (pectoral muscles, shoulders, arms, abdominal muscles, quadriceps) and 2 on the “back” part of the body" (back muscles, buttocks, muscles of the back of the thigh, etc.).

Body Revolution Training Equipment:

• rug,
• 2 dumbbells,
• expander

The program can be divided into 3 main phases (one phase - 1 month).

First, you will launch and accelerate the processes of metabolism and fat burning.

In the second, you will work the muscles, after which your contours will become noticeably tighter and more prominent.

In the third, you will consolidate the result by refining the smallest details of your figure.

Dietary recipes 2016

Diet salad for weight loss: recipes with photos

Diet rolls with salmon and cucumber

Canned tuna salad recipe with step-by-step photos

Classes are held 6 times a week, 2 of which are cardio exercises, and another 4 classes will be aimed at working the front or back of the body. This principle of load distribution allows you to give the muscles of a certain part of the body a rest during a 2-day break between identical workouts. So, here's how we'll do it:

Class schedule for the Body Revolution program with Jillian Michaels:

• Mon: arms, chest, abs
• Tue: back, legs, buttocks, abs
• Wed: Cardio
• Thu: arms, chest, abs
• Fri: back, legs, buttocks, abs
• Sat: cardio
• Sun: rest. You deserve it!

As you can see, the abs are worked on in each of the strength training sessions, which means that for those who participate in the “Body Revolution” program, the dream of having a beautiful flat stomach will become a reality!

To make your classes more effective, you can create a calendar in which to mark your achievements; this will greatly motivate you. Although there will be plenty of motivation, because in her videos Gillian constantly reminds you of what awaits you after training. Probably, there is no such strong psychological work with students in any existing home fitness course.

Pros and cons of Body Revolution

The program has a lot of advantages and is suitable for people with average physical fitness, although many people mistakenly consider it too harsh and difficult. However, if you think that the program is still difficult for you, we recommend that you familiarize yourself with a selection of Jillian Michaels' workouts for beginners.

Pros:

• The course is designed for 90 days, i.e. you already have a ready-made lesson plan for 3 months;
• the program is very varied: during the week you perform 3 different workouts;
• Body Revolution is a successful combination of strength and aerobic exercise;
• The program comes with a nutrition plan, calendar and description of workouts;
• Every day you spend only 30 minutes studying with Gillian;
• Body Revolution has a very interesting find: before starting it, you must complete a week-long aerobic strength course, which will help speed up your metabolism and prepare your body for stress;
• Throughout the three-month program, moving from easier levels to truly intense, you will feel your body and your endurance improving.

Minuses:

• not everyone will be able to withstand completing one program for 90 days;
• For classes you need an expander, which most likely you will have to purchase additionally.

The Body Revolution program has a lot of advantages and really represents a complete set of workouts. However, if you work out with Jillian from time to time, then you should probably choose another of her programs for yourself: All Jillian Michaels workouts in a convenient summary table!

Training plan for beginner girls:

• Mon: Workout for slender thighs and firm buttocks
• VT: Interval training for body tone and weight loss
• CP: Low Impact Cardio Workout for Weight Loss
• TH: Upper body workout (arms, stomach, back)
• PT: Circuit training to get rid of problem areas

Pregnancy period

When a woman is carrying a baby, a lot of amazing metamorphoses occur in her body. Many of them were “invented” by nature so that the development of the fetus and the birth of a little person would occur without problems.

The uterus and abdomen of a pregnant woman increase, the pelvic bones expand, and all physiological processes change. The breasts of almost all women carrying a child become enlarged in preparation for feeding the baby. Many pregnant women experience problems with hair, teeth, nails and joints. The psyche of women is also changing.

How quickly will the body recover after childbirth? This happens differently for everyone, depending on the following reasons:

1. Age. The older a woman is, the slower and harder her body recovers.
2. State of health before pregnancy and during pregnancy.
3. Number of births. As a rule, after the first, the body recovers quickly and easily.
4. Physiological characteristics of a woman.

Mode of application

Tablets are available in packaging according to:

• 20pcs;
• 40pcs;
• 60pcs.

Indications for use of a calorie blocker:

1. Excess body weight;
2. Desire to slightly reduce caloric intake;
3. Festive feasts;
4. Helps maintain emotional and psychological state during the diet, and generally making it easier.

Calorie blocker Phase-2 is not a drug, it is a supplement that helps you eat fully and normally during your diet.

In this case, you should follow the rules for taking pills:

1. The drug is taken three times a day, two tablets before or during meals for one month;
2. Should only be taken with carbohydrate foods;
3. If necessary, repeat the course after two weeks.

If the drug is used incorrectly, side effects may occur, such as increased gas formation or bloating. This is due to the fact that due to carbohydrates not processed by enzymes, the fermentation process begins in the intestines. Therefore, you need to drink enough water, at least two liters throughout the day, so that the intestines have time to cleanse themselves.

If gas formation is still increased, take one tablet at a time instead of two.

In any case, you should consult your doctor to determine if you have any medical conditions. After all, the Phase-2 drug also has its own contraindications.

https://www.youtube.com/watch?v=https://www.youtube.com/watch?v=hTk2GTpRNHU

"Kickbox FastFix"

Course structure:

• This is a cardio workout
  based on
  kickboxing
  .
• 3 levels
  .
• The class lasts 20 minutes
  , but I was tired and sweated more after these 20 minutes than after 30 and 40 minutes of previous programs! The main thing is to put all your strength into the blows, as if you were breaking through a brick wall.
• Each lesson has 4 laps
  .
• This time the exercises are not performed by Gillian and 2 assistants, but by Gillian and a whole group of girls. I like it better when Gillian and 2 girls show the exercises, because when there is a whole crowd jumping in front of you, you just don’t know who to look at.
• Before starting classes, you need to watch the introductory video
  , where Gillian shows the basic movements.
• The program is suitable for beginners
  .

My opinion:

I didn’t immediately figure out how to correctly perform punches and kicks, I got confused in some combinations and couldn’t repeat Gillian, but out of all 3 programs “Kickbox FastFix”

gave me the most pleasure. Helpful advice: imagine in front of you a person who offended/rude/betrayed/betrayed you, take a deep breath and start throwing punches: a hook, a blow to the jaw, a kick... All fatigue and irritation will go away as if by hand. And you also train your heart muscle, arms, legs, learn to breathe correctly - some advantages)

Advantages and disadvantages of the program

Some people are skeptical about the Body Revolution because Jillian's workouts are a high-intensity challenge that will be overwhelming for people who are weak in body and spirit. Contrary to popular belief, even beginners in the world of sports can cope with this course, but only those who know how to persistently move towards their goal.

The main advantages of the complex include:

• efficiency;
• gradual increase in physical activity;
• the minimum time spent on sports is 30 minutes per lesson;
• an acceptable minimum of sports equipment;
• a competent explanation from the trainer regarding the correctness of performing each of the exercises of the course;
• additional nutrition and program recommendations.

However, in addition to a long list of advantages, there are also disadvantages:

• the difficulty of exercising for an unathletic body;
• load on joints;
• a long list of contraindications (“Body Revolution” is allowed only for people with excellent health”).

Despite the disagreements in the user assessment of the complex, this program is an excellent option for classes within the home, for both men and women.

Doing exercises

Experts in the field of gynecology and obstetrics recommend not resuming exercise for the first 6 weeks after childbirth, even if the young mother feels well. The body needs to be given time to recover. Otherwise, you can harm yourself and not improve your health or figure.

During these 6 weeks, women who had good physical fitness before pregnancy, did not encounter health problems during pregnancy, gave birth naturally and without complications, can engage in swimming, walking, and stretching exercises. It is also not contraindicated to ride a bicycle.

From the seventh week, you can gradually increase the load, for example, start doing exercises with light weights.

When 3 months or more have passed after childbirth, it is allowed to perform any exercises that the woman likes. At the same time, you need to constantly monitor your condition.

If a woman gave birth by cesarean section, if she had complications after childbirth, if her condition worsened in the “fourth trimester,” you can start playing sports only after consulting with a specialist.

LiveInternetLiveInternet

Let's get to know our body, strive for perfection, and “create” the figure of our dreams together with Jillian Michaels’ “Body Revolution” program.

The program lasts 90 days and consists of 3 phases.

Each phase, designed for one month, consists of 5 workouts: 1 cardio and 4 strength training - 2 workouts for the so-called “front part of the body” (chest, shoulders, arms, abs, quadriceps) and 2 workouts for the “back part of the body” ( back, buttocks, hamstring muscles, etc.).

For training you will need: a mat, dumbbells, an expander.

PHASE 1 (1 - 4 weeks)

Goal: Burn calories.
Fat burning. Increased metabolic rate. Workout 1[/td]

Phase 1 lays the foundation for your body's metabolic transformations and gets you started on your weight loss journey:

Workout 1 (Dumbbells) The goal of the workout is the “front” of the body, during which the main effort is directed to the chest, shoulders, arms, etc. This workout will burn a lot of calories to prepare you for the upcoming loads. Light weights provide additional stress, and low-impact exercises provide additional cardio benefits.

Workout 2 (Dumbbells, Expander)

The foundation for further loads continues to be built, but the emphasis is on the “back” - the muscles of the back, biceps, buttocks and thighs, using loads in the form of dumbbells, expanders and your own weight. Like Workout 1, the goals are calorie burning, balance, and muscle strengthening.

Workout 3 (Dumbbells, Expander)

This workout is a set of body shaping exercises, along with higher intensity physical activity, again targeting the front. At the same time, an aerobic effect is achieved, promoting the burning of calories.

Workout 4 (Dumbbells)

This workout, like the previous one, is devoted to the formation of relief, but only the “back part” of the body. Dumbbells are also used here, and effective calorie burning is among the goals.

Cardio workout 1

The low-impact aerobic part allows you to “take a break” from strength training and give an additional boost to strengthening the cardiovascular system and increasing metabolism.

See also:

Jillian Michaels: "No More Trouble Zones"

Jillian Michaels: "Shred-It with Weights"

Jillian Michaels: "Conquer Yourself" (“The Biggest Winner! How to Win by Losing”)