“Transformation is not some event in the future. This is work on yourself. Every second in the present.” The woman who once said this is the famous Jillian Michaels. And below are her best tips on proper weight loss.
Here are the tips of a 42-year-old athlete with an ideal figure, and part-time mother of two children. You don't have to follow them all at once: read them carefully and choose the ones that best suit your lifestyle and training style.
1. Don't do exercises you don't like
“There is no best training plan in the world because universality does not work. “I’m a professional and I can tell you how and how much you need to do, but if you don’t like the exercises, you simply won’t be able to do them with full dedication,” says Michaels. — It’s better to look for movements and projectiles that you like, and combine them as you want.
Don't stop at any one type of training, constantly try to learn and try new things (and set the next goals in the process of achieving the ones you have already set). Otherwise, it’s easy to lose your full focus on the exercises you’re doing, which can lead to decreased performance, boredom, and even injury.”
Forget about newfangled diets
“New-fangled diets don’t work, better use your brains. The Internet is full of useless and absurd meal plans, often created by people who have nothing to do with nutrition at all. By blindly following advice like “eliminate all carbohydrates and fats,” you are not only wasting your time, but also harming your digestion.
The secret is to create a good exercise program and nutrition plan that will allow you to eat more healthy foods than bad ones, plus you won’t feel like a martyr.”
Jillian Michaels Advanced Programs
Hard Body
Those who want to get a really serious workout should do the Hard Body workout. The program consists of two levels, but already at the first, be prepared to sweat a lot. The workout combines strength and aerobic exercise with exercises for different muscle groups. The class lasts 45 minutes and requires dumbbells. Some criticize the program for having too complex combinations of exercises that are difficult to repeat at a high training rhythm. But there is no doubt that “Hard Body” is effective for your figure.
One week shred (Lose weight in a week)
Gillian also has a great program for those who want super-fast results. One Week Shred is a comprehensive one-week workout that will help you lose weight in just 7 days. The program consists of two parts: in the morning you do a 30-minute strength training with dumbbells, in the evening you consolidate the result with a 30-minute aerobic workout. Weight training will tone your muscles, and cardio will help you lose excess fat.
No More Trouble Zones
For those who prefer strength training, you should pay attention to the “No Problem Areas” program. For 45 minutes you perform strength exercises with dumbbells and work all the muscles of your body
The program consists of 7 circles where you systematically train your problem areas. Gillian leaves no part of your body unattended; her exercises tone the muscles of the shoulders, biceps, triceps, chest, abs, back, buttocks and thighs.
Banish Fat, Boost Metabolism (Lose fat, speed up metabolism)
Interval fat burning training is considered one of Gillian's toughest. This 45-minute explosive aerobic session aims to burn excess fat and boost your metabolism. This approach will allow you to very quickly achieve a beautiful figure and slim body. Therefore, cardio training is recommended for everyone who wants to lose weight. In addition, regularly performing Metabolism will improve your cardiovascular system and increase your endurance.
Killer Body (Full Body Workout)
Killer Body is a complex of fat-burning strength training for the whole body. The program included 3 videos: for the upper part, for the lower part, for the abdomen and core. Jillian Michaels uses dumbbell and bodyweight exercises to help you tone your body and burn fat. Workouts last 30 minutes and are performed on the principle of circuit training with repeating segments. Strength exercises are mixed with aerobics and plyometrics for additional calorie consumption.
BodyShred (8 Week Complex)
BodyShred is a two-month comprehensive program that can be an extension of the Body Revolution. The course included 8 half-hour effective workouts (+1 bonus). You will study according to a prepared calendar 6 times a week with one day off. Every week you will find 4 strength and 2 aerobic workouts with progressive difficulty. The classes included in the program are very high-quality in terms of load, so you can do them even outside the complex.
Yoga Inferno
It’s already obvious from the name that Gillian’s program has nothing in common with light relaxing yoga. Gillian preaches power yoga, which aims to tone your muscles, increase flexibility and burn excess fat. The Yoga Inferno program contains two 30-minute workouts that are both energizing and focused. Gillian mixes up traditional static poses with cardio intervals and exercises with dumbbells. Fans of classical yoga may have a hard time accepting this modern approach, but the goal of the program is primarily to tone the body.
If you want to diversify your workouts, we recommend checking out:
- Top 50 trainers on YouTube: a selection of the best workouts
- Popsugar's Top 20 Cardio Workout Videos for Weight Loss
- Top 20 workouts for muscle tone and a toned body
Master the “80 to 20” rule
“Let 80% of the food consumed per day be healthy and “correct”, and the remaining 20% you can get with something harmful but tasty. Otherwise, you will constantly feel deprived of all gastronomic joys, and with such thoughts it is very easy to break down and overeat,” advises Gillian. It will be great if the remaining 20% includes goodies that are not too harmful. That is, it is better to choose dark chocolate rather than milk chocolate; if there are fries, then a medium portion
; and the burger would work with a single patty rather than a “triple with bacon.”
Learn to read the menu
According to a study published in the journal Public Health Nutrition, people on average consume 200 kcal more on days when they go to a restaurant than when they eat at home. Thus, holiday dinners, even without a bowl of Olivier, can seriously slow down your progress. Gillian advises choosing dishes that are steamed, grilled, boiled or baked. That is, it is better to avoid deep frying and chocolate fountains.
When there are no hints at all about healthy food on the menu, try asking the waiter about the possible cooking options. “If you don’t feel comfortable saying you’re on a diet, a white lie works great—say you have an allergy. In such matters, it is better to overcome modesty and defend your interests than to reproach yourself later and ruin your mood with thoughts about disrupting your nutrition plan. If you need soup without sour cream, explain that you are lactose intolerant,” advises Gillian.
Read the composition
Of course, knowing the calorie content of a dish is very important, but the quality and composition of food also play a big role in losing weight. If your body spends more resources processing chemicals and dyes in food, it will not be able to fully use what you eat as “fuel.” “The more natural the food, the easier it is for the body and the better the results of the diet. When purchasing processed foods or dairy products, read the label carefully, Michaels insists. “If you have no idea what that long, obscure word is in the ingredients, then you probably shouldn’t eat it.” Of course, not all semi-finished products are prohibited. Just choose them carefully.
Be consistent
Hitting the gym only a couple of times a month when the mood strikes you is not a very reliable way to achieve a flat stomach and chiseled shoulders. To fully work on creating the body of your dreams, the body needs regular exercise. « Try going to the gym at least four times a week
and spend at least half an hour exercising,” says Gillian. — Regularity is very important. If a half-hour workout exhausts you, try breaking it up into two 15-minute sets and taking a break between them. Gradually reduce rest time and increase the load.”
Gillian's Diet Rules
After carefully studying numerous diets, Michaels developed her own nutritional rules, which she still follows. By following the basic principles, a woman maintains her figure toned and in great shape. Now Gillian helps other people overcome complexes associated with excess weight.
The key elements in maintaining a healthy body are:
- A diet that includes simple meals prepared from fresh ingredients.
- Half-hour training at least 5 times a week.
If you are overweight, Michaels recommends being examined by an endocrinologist, since with hypothyroidism and other diseases associated with metabolism in the body, it will not be easy to normalize body weight.
The secrets of success include following several rules:
- Four meals a day every 4 hours. Gillian recommends having breakfast within an hour after bedtime, and dinner before 21 o’clock.
- Continuing to adhere to the principles even in the absence of immediate results.
- Restrictions on fatty and carbohydrate foods. The secret to losing weight lies in creating a calorie deficit.
- Eating fresh foods that have not undergone numerous stages of processing or contain a large number of harmful components.
The menu should include lean meat and fish, and a lot of seafood. The diet must include cheese and dairy products, whole grains, vegetables and herbs, fruit salads, lots of natural spices and a small amount of apple cider vinegar.
You should consume semi-finished meat products (sausages and sausages), fatty cheeses and cream as little as possible. Gillian recommends avoiding smoking, marinades and pickles.
Michaels advises excluding sweets and baked goods made from premium flour from your diet. It is necessary to remove store-bought juices, lemonades, products with sugar and monosodium glutamate from the menu. Alcohol and caffeinated drinks also do not benefit the body.
Work at your pace
The main mistake many people make in the gym is not working out with full dedication. “I often see ladies leafing through magazines while working out on the elliptical machine. Or guys take 10-15 minute breaks between sets, wandering aimlessly around the gym and playing racing games on their smartphones. It's ineffective and pointless.
Are you lacking motivation? Try loading your favorite upbeat music into your player that makes you want to dance.
It will make you move faster and help you not slow down, which will have a positive effect on your work results.
“Slim figure in 30 days”
Lose weight in 30 days with Jillian Michaels' program. It’s easy to say, but in order to get the expected result, you will need to try. The classes are based on an easy-to-remember interval pattern. Therefore, practicing them is not at all difficult.
You should train 6 times a week. The program for beginners provides 3 levels of difficulty lasting 10 days. The classes are clearly structured - each of them consists of 3 segments of 5 exercises. They must be done in a circle, maintaining a high pace.
Workout always begins with a short warm-up (literally a couple of minutes). This is an important component. It cannot be neglected. Then comes the main 18-minute training block according to the system developed by Gillian: 3-2-1. During one lesson you need to complete:
- strength exercises (3 minutes);
- cardio (2 minutes);
- abdominal exercises (1 minute)
Each workout ends with a mandatory cool-down and stretching of joints and muscles.
Gillian has 2 girls helping her to show people with different levels of physical fitness how to perform the exercises correctly. One demonstrates a simple version, and the other a more complex one, for those advanced in fitness. If you have never trained before, it is recommended to stick with the simple option. Do you think your preparation is worthy? Then proceed to exercises of increased complexity.
How do you know if the training was effective? You must be very tired and thoroughly sweaty.
Listen to your feelings
“If you're having trouble choosing healthy foods, try to recall the feeling of overeating on junk food,” says Michaels. — If your hand reaches for donuts instead of oatmeal and pizza instead of boiled chicken breast, remember how unpleasant it was to walk around with a bloated stomach, how disappointing it is to see a number on the scale that is higher than usual, how poorly your favorite jeans fit when you gain weight. And after that, try to imagine how good your body feels after a proper dinner, how you can wear an open swimsuit to the beach next summer.
Isn’t the feeling of confidence in yourself and your health worth more than the pleasure of eating an eclair?”
results
Gillian recommends not using the scale for the entire 30-day period. During training, body weight fluctuations can be significant. Moreover, the weight may even increase. Why does this happen? After all, the program promises weight loss, and not the other way around. The main reasons for the gain are muscle growth (they weigh more than fat deposits) and swelling of weak muscles due to water retention.
So that the numbers on the scales do not frighten you or mislead you, it is best to measure dynamics using a centimeter tape. It is very good to compare measurements taken before starting training and after completing each of the 3 levels. How we lose weight with Jillian Michaels will be seen not on the scales, but in centimeters.
Don't give up
Everyone has breakdowns from time to time, but this does not mean that you can now with a clear conscience forget about the gym and sit in front of the TV, eating away your grief with a bucket of ice cream. Breakdowns are the norm. The main thing is not to quit what you started because of one episode.
. “If you get a flat tire on the road, you don’t throw your car in the middle of the highway in anger and sit on the side of the road sad and read a book, expecting the tire to magically fix itself,” says Gillian. - Well, you missed one training session, so what? Watch your diet and schedule classes for tomorrow. Everything is very simple".
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Jillian Michaels' new Ripped in 30 program is a comprehensive 30-day nutrition and workout program that will get your body in amazing shape!
There is an opinion that Jillian Michaels' "Ripped in 30" is an improved version of the "Slim Body in 30 Days" . Perhaps this opinion fits some levels of this program, but in reality it is a completely different complex with its, at first glance, deceptive simplicity and true difficulties.
“Ripped in 30” is a 30-day course divided into 4 cycles (weeks). For a visible effect, you need to exercise 6 times a week, leaving one day of rest. This program does not yet have a translation into Russian, so you will have to study using the original. But this has its advantages. You can learn English. Ripped in 30 consists of four progressively more intense workouts based on Jillian's signature 3-2-1 interval system. She works the body according to the following scheme: 3 minutes of strength training, 2 minutes of cardio and 1 minute of abs. The first workout, accordingly, is easier than the last, but none of them can be called “easy”! Like all of Gillian’s programs, “Ripped in 30” also has an intense warm-up, which she pays special attention to. And the workout ends with a pleasant stretching of muscles and relaxation.
Each workout is unique, featuring fresh exercises that get progressively more difficult from week to week throughout the month (you'll do a new routine every week, from level 1 to "advanced" 4). In addition, Gillina often uses the most complex versions of the “proven classics” (for example, not just twisting, but twisting with a full lift, not just jumping, but high jumping). In addition, Jillian demonstrates exercise modifications for different fitness levels. The motivation for which Gillian is so famous is even more “vigorous” in this program (“I want to see steam coming out of your ears!”). All you need to do to get amazing, crazy results is follow the Ripped in 30 diet and training program for a month. Get ready to win!
Sports equipment : Dumbbells 1.5 and 4.5 kg; rug; water
Week 1 “Ripped in 30” Workout time: 34 minutes. After shreds, it may seem so simple at first glance, and absolutely not annoying, but... don’t believe this deceptive simplicity. Gillian will not let you relax and will definitely provide “smoke from your ears.” If the 1st level is still too easy for you, then do the exercises shown by Bashira (dark-skinned assistant Jill, who demonstrates the option for advanced ones). Perhaps you will then remember that 1 minute of abs will seem like an hour to you. On the second day of training, you may feel a slight ache in your biceps femoris and gluteus maximus muscles. Know that this is a bonus to you from Jillian.
Week 2 “Ripped in 30” Workout time: 35 minutes. Overall, a very pleasant level, vaguely reminiscent of the 6-week “Flat Belly in 6 Weeks” course. The second level consists of interesting strength loads while maintaining balance. Some of the abdominal exercises are impressive (and the way the girls helping Jill do them with a smile). But here Gillian is still quite kind. She has been kind for 2 weeks already, and this should alert you.
Week 3 “Ripped in 30” Workout time: 31 minutes. Almost immediately you start to think that your thigh muscles might explode (4 goose steps forward, 4 back). Gillian loves you and therefore will not let you relax for a minute. Look at her strength training with arm raises, while standing on one leg, you feel like a soaring swallow with dumbbells instead of wings. I want to focus on jumping on one leg; in the complicated version, you need to jump first forward, then back, right, left. But let's not reveal all the secrets. After all, this is only a warm-up compared to the fourth level.
Week 4 “Ripped in 30” Workout time: 33 minutes. This level is truly a “gap”!!! Are you already missing jumping? They are waiting for you! And no stops. Here is the promised “smoke from the ears”! Get ready for the familiar “Superman” feel, but now with weights. Short of breath. We also do push-ups on dumbbells. Even Jill's experienced assistants cannot cope with this killer rhythm. Here comes the final minute for the abs... don't stop, and then you will be proud of yourself! You are great, because you were able to overcome yourself and go through everything from beginning to end!
Note! Includes Jillian Michaels' must-have meal plan: Ripped in 30 Daily Meals
See also:
The best exercises for the lower abdominal muscles
Katerina Buida: 2-week fitness reboot. Part 1
Katerina Buida: 2-week fitness reboot. Part 2
Tell yourself why you want this
“A healthy lifestyle isn’t just about going to the gym and eating right, it’s about a way of thinking,” says Gillian. It is very important to identify for yourself the reason why you want to lose or gain weight and stay healthy. “Explain to yourself why you are doing this, preferably in more detail,” she continues. - Don’t limit yourself to wording like “I want to become healthy and beautiful.” This is too broad a description, which ultimately does not include anything that is close or understandable to you. Thinking about specific goals—for example, “I want to stay alert so I can spend more time playing with my kids.”
Or “I want to run a marathon next year.” Write this goal down. Feel her emotional burden. After all, you must understand a simple thing: chips have always been tastier than oatmeal with water, and this fact will not change. But you can find a purpose in life that will mean much more to you than wanting to eat a bag of crispy potato wedges.”
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