Who is Jillian Michaels
Michaels will soon turn 50, but looking at this beauty, you can’t tell she’s more than 30. She has the figure of a 20-year-old. All thanks to fitness and proper nutrition. Gillian is one of the most authoritative experts in the world on this issue. It’s hard to believe that once upon a time in her youth she was overweight and had complexes about her figure. So, no one else knows what it’s like to get in shape and fight those extra pounds.
Gillian became famous thanks to her participation in the famous American show The Biggest Loser , where she helped dozens of participants lose weight and get into great shape. The girl proved herself to be a tough and demanding coach. If you don’t make an effort, there will be no result, she is sure. So there is actually an iron core hidden in this fragile person.
Program “Slim figure in 30 days” (30 day shred)
This is the most popular training program with Jillian Michaels, because it contains a simple set of exercises that will help you lose weight in just one month. You will have to exercise every day for only 25 minutes for 30 days. At the same time, you cannot skip workouts, since the body must gradually adapt to the load.
A special feature of the training program is that it alternates strength and aerobic exercises: 3 minutes of strength, 2 minutes of cardio and 1 minute of abs.
The program consists of three levels. The simplest is, of course, the first. However, you shouldn’t expect that you will be a fool. The load there is quite decent, so you won’t have to relax.
The most difficult level for most is the second level, since the load there is much greater.
The third level will seem much easier, because you have already adapted to the classes and your body is well prepared.
Pros of this program
- Helps burn fat as much as possible and strengthen muscles.
- Increases strength and endurance.
- Suitable even for completely unprepared beginners.
- The program is very simple and accessible for beginners and at the same time quite effective.
- Visible results are already at the second level.
How to get started with the Jillian Michaels program
This training is not suitable for everyone. Only for those who have already managed to work out their body. To do this, you can use a special course for beginners from Jillian Michaels. To understand whether your muscles are strong enough for training, it is recommended to take a test, which can be found in the book “Slim and Healthy Body in 30 Days.” It consists of 4 stages that must be done at a time. Between exercises it is allowed to take a break of 4 minutes.
The test includes the following movements:
- Climbing and descending from a step or platform 30 cm high. Perform for 3 minutes at a uniform pace. Immediately after this, without taking a break, measure your pulse. View the value from the table.
- Classic push-ups. Execute the maximum number of times and check the result against the table.
- Press crunches. To perform this exercise, lie on your back, bend your legs, and bring your feet as close to your buttocks as possible. Place your palms on the front of your thighs. Slide them up your legs while lifting your body. Do twists so that your fingers touch your knees.
- "Chair" against the wall. Press your back against a vertical surface. Do not place your hands on the wall and do not lower yourself down, even if it is difficult. When standing, the angle of your knees should be 90 degrees. Hold out for the maximum time and see the result.
There is a table with the values in the book. There the ratings are “excellent”, “average”, “very bad”. Based on them, you can understand whether it is permissible to resort to training.
Reviews of training with Jillian Michaels
Girls all over the world train with Jillian Michaels. Many of them achieve incredible results.
Marina, 31 years old
I have never been fat, but after the divorce I started eating like crazy. Most of all I consumed sweets. Moreover, she ate them both day and night. As a result, cellulite, excess weight, and I couldn’t fit into any dress. At one point I decided to quit all this and start studying at home.
Why Jillian Michaels? I wanted a comprehensive approach so that as many muscles as possible were involved during the workout. The combination of cardio and strength training gives excellent results. As a result, in a month I lost 5 kilograms and removed 8 centimeters from my waist.
Olga, 39 years old
I would not recommend doing a workout every day, as Jillian herself advises. Still, too much stress on the heart. For me, the whole complex lasted for a month and a half, I alternated it with going to dances. You definitely need to listen to your body. If you feel tired, then give yourself a day or two to rest.
Evgeniya, 28 years old
When I started training with Jillian Michaels, I had no intention of losing weight. I just wanted my body to be more toned and sculpted. My most problematic area is my buttocks. It's a pity that Gillian doesn't give many exercises for them. But overall, her complex is simply bombastic. After the first level, my arms noticeably pumped up, my abs became more prominent. But the legs remained approximately at the same level.
Daria, 26 years old
The first level seemed like baby talk to me, so I started straight to the second. I studied on it 15 times and another 15 times on the third. The most difficult exercise seemed to be jumping on all fours. The first time I couldn't do them at all. But every day it became easier and easier. As a result, in a month I lost three centimeters in my stomach and a couple of centimeters in my hips. Well, I think it's not bad. But it will be necessary to repeat the course.
Workout with Jillian Michaels
Jillian Michaels has a reputation for being a very resilient trainer. All her workouts are very intense and tough. But despite this, thanks to her programs, the destinies of many people around the world have changed. The main difference between her training is that it combines several different training areas, such as:
- kickboxing;
- aerobics;
- yoga;
- Pilates;
- plyometrics;
- power elements.
A Brief Overview of Jillian Michaels' Training Principles
In her programs, Gillian uses interval and circuit approaches, and also combines different types of load into one set. For example, the most famous program is “Slim figure in 30 days” (30 Day Shred). The entire training course consists of three types of special exercises. This is a 3-2-1 scheme, which means 3 minutes for strength training, 2 minutes for core training, and 1 minute for abdominal exercises.
In separate training complexes, such as “Burn fat, boost metabolism” (Banish fat, boost metabolism), in one set she combines complex exercises with simpler ones according to the interval principle and repeats the set twice - in a circular manner.
As a rule, Jillian Michaels' workouts are aimed at working out the whole body, but in some long-term complexes she uses the division of the body into upper and lower parts. A prime example is the 90-day Body Revolution program.
The peculiarity of most of her training programs is that they are divided into stages - with each subsequent stage the exercises change and the program becomes more complicated. Both beginners and trained girls can practice using her video. In most videos, she has two assistants - one shows a complex version of the exercises, and the other demonstrates a simple one. However, you will have to train at least five days a week. Don't rush to close the page, the good news is that on average her workouts last 25-30 minutes.
In addition to these programs, there are several additional ones - this is the program “Yoga for weight loss” (Yoga Meltdown), “Strong Body” (Hard Body), “Killer Buns and Thights” and others.
Who can take Jillian Michaels programs?
Anyone can train using Jill's videos.
Beginners can start with programs such as 30 Day Shred, Ripped in 30, Kickbox Fast Fix, Beginner Shred ), “Hot body, healthy mom”, losing weight on the show “The Biggest Loser” - “Last Chance Workout”.
For people with an average level of fitness, “Killer Buns and Tights”, “Killer abs”, “Killer Arms and Back”, “Body Revolution”, “Killer Arms and Back”, “Extreme Shed & Shred”, Yoga for weight loss (Yoga Meltdown).
Trained people can engage in the following programs: “Hard Body”, “Killer Body”, “Body Shred”, “Yoga Inferno”, “Lose Weight in a Week” (One Week) Shred), and also remember the old training complexes - “Accelerate your metabolism” (Banish Fat, Boost Metabolism) and “No More Trouble Zones”.
If you have completed the “Slim figure in 30 days” set of exercises, then you can try its improved version “Lose weight in 30 days”. It differs from the previous version in that it contains only two more complex levels.
After completing these two courses, the trainer advises you to correct the problem areas of your body. If you want to tighten your stomach, then you need to use Gillian’s advice, which she outlined in the “No Problem Areas” program. This is a complex set of exercises. They last for more than an hour, but then you will gradually begin to get used to it, because there is a good incentive for this.
What do you need for home workouts?
For most workouts, Jillian Michaels only needs dumbbells, but she often uses other sports equipment. To train according to simple programs like “Slim Body in 30 Days”, “Killer Hips and Buttocks” or to conduct an emergency “Last Chance” workout, you will only need dumbbells of the same weight - an average of 2-2.5 kg. The same dumbbells are suitable for the intensive “No Problem Areas” class.
In the 90-day Body Revolution complex you will need dumbbells of different weights - from 2 to 5 kg, as well as an expander. For the cardio workouts from “Body Revolution”, as well as for the aerobic “Speed Up Your Metabolism” and “Kickboxing”, all you need is your time and desire. By the way, some cardio workouts by Jillian Michaels will be a good help for those who work out in the gym. They can be done at home on days free from strength training.
In order to withstand the entire training complex and not give up halfway, psychologists advise creating a special calendar. After each lesson, you need to note all your achievements. This greatly increases your motivation and self-esteem.
Nutrition according to Jillian Michaels
As you know, any workout should be supported by proper nutrition in order to get rid of excess weight and not gain it back. Each course comes with separate tips on healthy eating and dieting.
As for the author's diet, it requires four meals a day. Gillian believes that you need to keep a special diary, which should display the results of your weight loss. This will allow you to check how suitable this diet is for you and whether it is worth sticking to it further. Your menu should contain only healthy and healthy foods. These include whole grain bread, vegetables, fruits, lean meats and seafood. Your food should also contain a huge amount of protein, which is essential for the body during strength training. The main taboo is fast food and other food garbage, which Jill herself, in her author’s show, does not hesitate to throw out of the refrigerators of her charges.
Don't be afraid to make your workouts more challenging. The path to an ideal figure has never been easy. This fact is once again proven by the fitness programs from Jillian Michaels.
Author: Zhanna Sh. (especially for) Copying this article in whole or in part is prohibited.
