System of losing weight and gaining a slim figure in 30 days from Jillian Michaels: level 1, 2, 3, how to do it, photo and video lessons

The famous fitness trainer Jillian Michaels has developed a unique three-level method “Slim figure in 30 days” in video lessons, which allows you to get rid of hated kilograms in just a month. Of course, you cannot do without regular training, you will have to exercise hard and every day However, the result is worth it.As the body gradually gets used to the load, level 2 of the “Slim Figure in 30 Days” complex from Gillian Miles will seem easier than the first.

Recommended reading: Jillian Michaels – Level 1

Basic principles of the technique

Jillian Michaels' "Slim Figure in 30 Days" method is based on a combination of:

• intensive training;
• diets.

Exercise and diet are selected on the following basis:

1. Metabolic rate determines nutritional choices and training intensity. Fast metabolism - predominantly carbohydrate diet and increased exercise. Slow metabolism - predominantly protein diet and reduced exercise.
2. Adjusting caloric balance. Energy consumption from training is 500 kcal more than energy from food.
3. Organization of four meals a day, including:

• vegetables;
• fruits;
• lean meat;
• dairy products.

Jillian Michaels' "Slim Figure in 30 Days" method excludes visits to cafes. The diet is controlled by a diary.

Characteristics of the program from Jillian Michaels “Slim figure in 30 days”

The program from Jillian Michaels “Slim figure in 30 days” is intended for beginners who have not yet tried active training and are not ready to sacrifice in nutrition and exercise. The main characteristics of this system include the following:

1. The training exercises are quite simple and understandable to be performed even by people who are not involved in sports.
2. There are three difficulty levels for completing the program. Everyone chooses the one that suits him best (training is comfortable both psychologically and physically).
3. Video accompaniment helps you perform the exercises technically correctly, and Gillian’s comments on possible errors will help you conduct your classes with maximum benefit.
4. The program is designed for 30 days and is divided into three stages of increasing complexity, passing each of which you get results and readiness for increased loads.
5. The workouts last only 30 minutes, but all groups of muscle tissue are worked out. This fact is “to the taste” of those who cannot find time in their schedule to work on their own body.

Exercises for the abdomen and abs

Losing fat is not enough. It is necessary to fix the elimination of fat by strengthening the muscles. Jillian Michaels offered a short but intense workout called “Flat Belly in 6 Weeks,” which includes 2 stages of 3 weeks. The duration of the daily cycle of classes is 30 minutes.

Required attributes:

• rug;
• dumbbell.

Beginners perform the complex without a dumbbell.

Warm-up of the 1st stage - arms up and back, down and back. Marching with alternating high lifting of the legs, wide swings of the arms up and down. Next come squats combined with swings of crossed arms. The warm-up ends with torso rotation. The purpose of the warm-up is to warm up the muscles.

Next are exercises with and without a dumbbell. Dumbbell in hands extended upward. Lifting the legs and moving the arms towards them are performed. Then - leg lunges with arms extended forward. The stage ends with relaxation on the mat, stretching the back and abdominal muscles at a slow pace to calm the pulse.

The second stage is exercises with a dumbbell, the pace of the exercises is higher than in the initial stage, the loads increase. Without experience in training in the 1st stage, it is not recommended to start this complex. Relaxation at the end of the stage is also performed on the mat in a calm mode with stretching of the torso muscles.

Slender beautiful body from your own experience

"There is no reason to panic!" — says Jillian Michaels — “You can get a slim figure in 30 days. You just have to act wisely!” And this is not fantasy. Gillian went through her own trial and error journey from a plump “ugly duckling” to a slender beauty. I tried many ways to lose weight, “sculpted” my figure with grueling workouts in the gym, and painstakingly studied metabolic processes. It was this wealth of experience that helped Michaels create her unique technique. Its use allows you to make your body perfect in the shortest possible time.

Before offering the technique to others, Gillian tested it herself. This, on the one hand, made it possible to identify and eliminate minor shortcomings in it. And, on the other hand, it helped convince women that the new technique is not just another quackery or publicity stunt. Gillian herself became proof of her real action.

Exercises for legs and buttocks

Weight loss is ensured by targeted physical activity, creating a local effect in a short period of time. This system was the method of Gilliana Michaels, which is called the “Thigh and Butt Fat Killer.” The same technique shapes the leg muscles.

Complex structure:

• 3 levels;
• daily duration of the level - 45 minutes;
• total duration of the level - 10 days;
• rest between levels - 2 days.

Required attributes:

• rug;
• dumbbells.

The system has an intense and forceful style due to tension in certain leg positions. For example, in the 1st level, jumping is supplemented with stretches with a lunge of the legs, and a bench press is supplemented by alternately lifting the legs with arching the back.

In the 2nd level, dumbbells appear, and to create additional tension, use the heel of the outstretched leg to support the chair seat. In level 3 there are more exercises with jumping and wide leg swings. At the end of each level, a relaxation mode is offered.

Exercises for arms and back

Program structure:

• 3 levels;
• daily duration of the level - 30 minutes;
• total duration of the level - 10 days;
• rest between levels - 2 days.

Beginners do the easy option.

Warm-up level 1 - rotation of arms with swings. The load on the leg muscles is small, associated with a change in their position.

The power dumbbell complex is aimed at the arms and back:

• in a vertical position, holding dumbbells in your hands, spread them apart;
• in a horizontal position, push-ups on your hands from the floor;
• standing on one leg, swinging, holding dumbbells in your hands;
• lying on the mat, swing your arms with dumbbells.

In level 2, the main exercises are performed while lying on a mat to concentrate the load on the arms. The third level is more difficult both in strength loads and in the type of exercises.

For example, arm swings with dumbbells are combined with complex movements of the torso and legs. Completion of the levels takes place on a mat with several sitting and lying exercises at a calm pace.

Cardio training

Gilliana Michaels' complexes containing cardio training include:

• "kickboxing";
• “conquer yourself”;
• “lose weight in a week”;
• "revolution of the body"

By the middle of classes, the load on the heart reaches its maximum. The warm-up ends with running in place or intense swings. Next, strength exercises are performed. In kickboxing training, the warm-up begins with running in place and vigorous movements of bent arms. Then, in constant motion, an imitation of alternating punches and kicks is performed.

The “conquer yourself” complex consists of 5 programs for all muscle groups. For example, the 1st program includes the chest, abs and triceps, and the 2nd program includes the buttocks and legs. Exercises at the end of cardio training are aimed at reducing heart rate and normalizing breathing. Slow, relaxed movements of the arms while stretching the muscles on the mat.

The essence of the 30-day program

Throughout her long career, Jillian Michaels has developed many workouts aimed at losing weight and correcting certain parts of the body. One of the most popular is the “Perfect Figure in 30 Days” course.

The program is divided into three levels and consists of cardio and strength exercises. Each level is designed for 10 days of competent training combined with proper nutrition. The load is correctly distributed across all muscle groups. By changing exercises every ten days, the body does not get used to the stress, and the muscles continue to work actively. This way the best fat burning effect is achieved.

Level 1

Level 1 exercises will make you feel absolutely all muscle groups and will help your body join a systematic weight loss system. Despite the fact that this level is considered beginner, for many practitioners it will seem the most difficult, since out of habit the body will resist the loads, and the muscles will ache at first. By the end of the first level, the discomfort will pass, and the body will be ready to continue active exercise.

Level 2

The second level of the 30-day program is somewhat more intense and difficult than the first. The main force load here will be directed to the upper body: arms, shoulders, pectoral muscles.

Level 3

The third level of the program reduces the intensity of the exercises, but does not make them less difficult. The main task of the final training is to consolidate the results obtained.

Dumbbell exercises for the whole body

Developing a technique based on short-term complexes, Jillian Michaels proposed a system with dumbbells that develops all muscle groups.

System structure:

• 4 complexes to choose from;
• duration of the complex is up to 45 minutes;

The complexes are divided into levels and short cycles.

The transition to exercises with dumbbells is possible only after warming up:

• running in place;
• swings and rotations with arms extended upward.

Next is strength training:

• standing - raising your arms with dumbbells, or bending over;
• lying on the mat - raise your arms up, or spread them to the sides.

Fat burning and muscle development are achieved by alternating leg lunges and holding dumbbells in your hands. At the end of the power loads - muscle relaxation in the form of swings of outstretched arms.

How much can Jillian Michaels lose her slim figure in 30 days by levels?

The numbers of lost kilograms may be different. But it’s worth highlighting that the system developed by Jillian Michaels is aimed at getting rid of subcutaneous fat and building muscle mass. As you know, muscle fibers are heavier than fat fibers, so when you step on the scale, you can get a minimal result, but a fit, curvy person without unsightly folds with six-pack belly will look at you from the mirror. And a weight loss diary, which you keep before starting training, will help you make sure of your progress.

Approximate training program after childbirth

The training program for women after childbirth is not intensive. The trainer warns about the mandatory permission for physical activity from the attending physician.

The program consists of 3 lessons of 25 minutes:

1. Back, arms and chest.
2. Press.
3. Hips and buttocks.

Each lesson is performed twice a week, and then 1 day off. The duration of the program is 1 month. Warm-ups are done at a slow pace with shallow squats. Move to dumbbells while lying on the mat. Hand push-ups from the floor - with emphasis on the knees, reducing the load on the arms and abs.

Towards the middle of the workout the pace increases. The first complex ends with standing relaxation with stretching of the muscles of the arms and shoulder girdle. The other two are on the mat doing slow breathing exercises.

What do you need for classes?

The advantage of Jillian Michaels' method for weight loss in 30 days is that special exercise equipment is not used to achieve an ideal figure. You can train at home, spending about 20 minutes a day. The only necessary equipment is a pair of dumbbells up to 3 kg. They can be replaced with 0.6 liter water bottles. If you have certain sports training, you can use heavier equipment.

Beginning athletes often complain about the lack of visible results, which ultimately leads to stopping training. The reasons for ineffectiveness, as a rule, are violations of the exercise technique. Numerous reviews prove that Jillian Michaels' video weight loss program helps you achieve a slim body in a short time after level 2. Moreover, the effectiveness of the technique is evidenced by the ideal body of the fitness trainer himself. During the video lessons, she shares her own observations in the field of fitness and healthy eating, and gives useful tips.

Yoga with Jillian Michaels - exercises and training program

Jillian Michaels used static yoga poses to stretch muscles and remove fat. Two complexes of 2 levels - 30 minutes each. Exercises with dumbbells are added in the 2nd complex.

The pace of classes is slower than in other programs. The name of the exercises is borrowed from yoga, for example, the warm-up begins with the “mountain” pose - slow swings of the arms with freezing in a vertical position, continues with the “chair” pose - slow half-squats, bending forward and returning to a vertical position with raised arms.

Yoga from Jillian Michaels will help you create a slim figure in 30 days

Warm-up of the 2nd complex - 4 strength exercises. The “mountain” pose turns into a “plank” pose - pushing up with your hands on the floor at a slow pace. Next, without lifting your hands from the floor, move into the “dog” pose - pelvis raised up, step forward with your foot, transition to the “dog” pose.

The strength warm-up cycle is repeated three times.

Exercises after warming up. For example, half-squatting with legs spread wide apart and “freezing” in this position creates increasing tension in the legs and hips. Relaxation at the end of the complexes takes place while sitting on a mat, leaning on your arm, or leaning towards your leg.

Diet with Jillian Michaels for weight loss in 30 days: menu by day

Whatever one may say, half the success of losing weight in 30 days depends on nutrition.
You cannot completely give up food, since active training requires a maximum of healthy calories. Review your diet and eliminate fats, sweets, fast foods, and flour. Gillian recommends introducing into your diet the mandatory “ten” foods that will help fill your body with energy and will not remain as subcutaneous fat on your sides. These include:

• Greens (especially leeks).
• Legumes.
• Fresh berries.
• Protein in the form of dietary meat and eggs.
• Not sweet fruits.
• Vegetables (here you should give preference to cabbage and broccoli).
• Nuts, but in moderation.
• Whole grain cereals and bread.
• Low-fat dairy products.

Now about meals. They should occur every 4 hours, in small portions. Breakfast is the key to activity for the whole day. Water – you should drink it in the amounts recommended for your weight. After 19.00 the refrigerator is “locked”, let’s have a snack in the form of an apple or a glass of low-fat kefir.

A weight loss menu with Jillian Michaels might look something like this:

It should also be noted that the best weight loss process (metabolic processes) occurs during sleep. Therefore, sleep should take at least 8 hours a day.

Methodology program “Slim figure in 30 days”

Jillian Michaels offers 3 levels of 10 days in the “Slim Figure in 30 Days” program. To evaluate the results, fill out a table with indicators.

In the daily exercise control table, a mark is made after completing the exercises of the appropriate level.

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Jillian Michaels Lose Weight in 30 Days: The Basics

The entire weight loss system of the Slim Fit in 30 Days program is based on three levels of difficulty, each of which consists of specific exercises that were developed by Michaels herself and are the hallmark of her methodology. The diet for such weight loss is developed based on the type of complexion and methods of eating. Those who tried to lose weight with Jillian Michaels achieved good results and never gained weight.

It should be noted that this is not Jillian’s only weight loss program; she has developed many weight loss techniques in 30, 60 and 90 days. The trainer also pays special attention to individual problem areas on the body.

Mode and basic rules

The mode of each level consists of 3 cycles of exercises and relaxation. Each cycle has 4 parts:

1. Warm-up - 3 min.
2. Strength training - 3 min.
3. Cardiac training - 2 min.
4. Press - 1 min.

At the end of the 3rd cycle, relaxation exercises are performed. There are two exercise options - intense and light.

Compliance with this regime is necessarily complemented by the basic rules of the system:

1. The intensity of exercise is determined based on your individual metabolic rate.
2. The energy expenditure of exercise should exceed food energy by 500 kcal.
3. Four meals a day based on low-fat foods, vegetables and fruits.

Completing 3 levels and diet is the basic principle of the system.

First level

The warm-up begins with swinging your arms in place, then adding jumping to the swings. Next - rotation of the hips and knees, and completion of the warm-up by jumping with arm swings.

After warming up, proceed to 3-minute strength training of the 1st cycle:

• pushups;
• squats with overhead press with dumbbells.

Then 2 minutes of heart training:

• jumping with arms swinging to the sides;
• jumping with arms bent at the elbows (with a jump rope);

Then 1 minute of abdominal training, lying on the mat:

• bending your knees, hands behind your head - lifting your torso;
• pushes upside down, bending your knees.

Next, 3 minutes of strength training of the 2nd cycle:

• legs bent, imitation of rowing with dumbbells in hands;
• squats with legs lunging forward and bending the elbows with dumbbells.

Then 2 minutes of heart training:

• running in place;
• boxing on bent legs.

Then 1 minute of abdominal training, lying on the mat - lifting the torso with hands behind the head and alternating movement of the legs.

Next, 3 minutes of strength training of the 3rd cycle:

• lying on the mat, arms with dumbbells spread to the sides;
• squats with leg lunges to the sides and arm raises with dumbbells.

Then 2 minutes of heart training:

• jumping with arm swings;
• running in place;
• boxing;
• jumping.

Then 1 minute of abdominal training, lying on the mat - lifting the torso with hands behind the head and alternating movement of the legs. Level 1 ends with relaxation, sitting on a mat with legs wide apart. At a slow pace, bend towards the legs while stretching the back muscles, moving the arms back and to the sides while stretching the muscles of the shoulder girdle.

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Second level

The warm-up begins with circular swings of the arms, then jumping is added.

After warming up, move on to strength exercises of the 1st cycle:

• bending over, moving forward on your hands, pushing up from the floor, moving your hands back;
• on bent legs, arms with dumbbells to the sides and back.

Then heart training:

• running in place;
• jumping on all fours while resting on your hands;

Then abdominal training - lying on the mat, hands behind your head and alternately lifting your legs while lifting your torso.

Next are the strength exercises of the 2nd cycle:

• with a lunge of one leg forward, raising your arms with dumbbells up;
• squats with a lunge forward and backward with each leg in turn and raising your arms with dumbbells.

Then heart training:

• jumping with the body turned and arms raised to the sides;
• sliding jumps - large jumps to the side with the arms turning.

Then do abdominal training while lying on the mat:

• raising your legs up;

• lifting the legs at the same time as the body.

Next are the strength exercises of the 3rd cycle:

• dumbbell press up with leg lift and push;

• squats with dumbbell raises.

Then the heart workout:

• jumping on all fours while resting on your hands and spreading your legs to the sides while jumping;
• double jumps with arms bent at the elbows (with a jump rope).

Then abdominal training - while focusing on your arms, twist your torso. The 2nd level ends with relaxation, sitting on the mat, similar to the 1st level. In addition, the gluteal muscles are relaxed.

Third level

The warm-up begins with circular swings of the arms, then double jumps simulating a jump rope, alternately lifting the legs with the hands touching the tips of the fingers, running in place and rotating the hips.

After warming up, move on to strength exercises of the 1st cycle:

• lifting on hands with support on elbows, on a mat;
• simultaneous lifting of the legs and outstretched arms, lying on the mat, on the stomach.

Then heart training:

• alternately bending the legs while resting on the hands;
• half-squat with a jump with legs spread wide apart;

Then abdominal training - lying on the mat, lifting your legs up and “scissors”;

Next is the 2nd cycle:

• squat with dumbbell press;
• squatting with alternate leg lunges.

Then heart training:

• “boxing” with dumbbells in hands;
• running in place with dumbbells in hands;
• jumping with dumbbells in your hands and raising them to the sides.

Then abdominal training - lying on the mat, lifting the torso.

Next is the 3rd cycle:

• push-ups from the floor with hands moving to the sides;
• alternately lifting your arms with dumbbells and legs from an emphasis on your hands with dumbbells.

Then heart training:

• jumping with squats;
• high jumps.

Then abdominal training, lying on the mat, on your side with emphasis on your hand:

• lateral push-ups;
• changing position for side push-ups.

The 3rd level ends with relaxation, sitting on the mat, similar to the 2nd level. Burning fat after exercise should be combined with proper nutrition aimed at speeding up metabolism.

Diet menu to speed up metabolism by day

Jillian Michaels in the “Slim Figure in 30 Days” program, taking into account the basic rules, offers a menu of a special diet by day for the week to start an accelerated metabolic process in addition to exercises.

Products are selected from low-fat varieties. Meals - 4 times a day. The volume of meals corresponds in calories to the minimum physiological norm for age and weight. By observing these conditions during the 1st week of classes, the process of weight loss begins, which is further developed by continuing exercise and organizing nutrition according to the chosen system.

Jillian Michaels: slim figure in 30 days by levels

As already noted, losing weight in 30 days is divided into three levels of varying complexity. As for the exercises themselves, they are distributed as follows:

• 3–5 min strength exercises
• 2–4 minutes of cardiac muscle training;
• 1-2 min abdominal exercises.

Such approaches, subject to the exclusion of fatty, starchy and sweet foods, will help you consume the maximum amount of calories, which will lead to weight loss.

We talked about the basic principles of losing weight according to the Jillian Michaels system, now let's move on to a more detailed consideration of each of the levels.

Lose weight in 30 days – level 1: video slim figure in 30 days with Jillian Michaels

The first level lasts 10 days. During its passage, all muscles, even the smallest ones, are included in the work. Out of habit, they will whine and hurt, but this is not a reason to stop doing the exercises. Body aches indicate that the path to your slimness has already begun. Complex training and technique for performing movements can be studied on video.

Slim figure in 30 days – level 2: workout video with Jillian Michaels

After the first 10 days, the second level of classes begins. The muscles will already be ready to accept a deeper load, but this does not mean that it will become easier. The training will become even more intense, and the main emphasis will be on the arms and chest. The video shows a set of exercises.

Lose weight in 30 days - level 3: video 30 days with Jillian Michaels final workouts

The last 10 days can be called “consolidating” the results. The muscles will no longer bother you. On the contrary, the body will begin to “demand” physical activity. You will certainly like the result obtained by completing the first two levels and will give you the strength to work on yourself further. Watch the video for a set of exercises for the third level.

One of the main features of this program is not only physical changes, but also psychological effects. To develop a habit in a person, you need to repeat the actions for 21 days. So, at the end of the 30-day system, you will not want to stop and will continue to exercise every day, and this is the key to a fit, slender body.