Jillian michaels slim figure in 30 days level 1 in russian. Jillian Michaels training programs: complete list and review of effective ones

Jillian Michaels is a certified personal trainer who holds a black belt in martial arts and is considered by many to be an expert in all aspects of diet and fitness. The mother of two children became famous due to her author's weight loss system, in which she strives to take a constructive approach to health and self-sacrifice. Jillian Michaels' Slim Fit in 30 Days Program(Jillian Michaels 30 Day Shred) is a weight loss routine that focuses on three factors - a fitness regimen, a personalized daily fitness plan based on specific goals, and a plan.

The fitness system consists of 3 levels of difficulty and consists of special exercises that distinguish Jill’s technique. Jillian Michaels' diet is based on consumption. food products, corresponding to body types and eating habits to achieve the best results. The system includes hundreds of recipes. Thousands of people around the world have been inspired by Jillian Michaels' system to lose weight and keep it off. Many of them have achieved great success using her methodology, and her system is actively sold in America for considerable money. Regarding food, Jill does not stick to just one method, i.e. low in fat, etc., but believes that each person needs their own nutrition plan that suits their specific diet.

Jillian Michaels' "The 30 Day Shred" weight loss system promises results within a month, completing three levels in 30 days in a row. Exercises and - best way healthy weight loss. The levels consist of an intensive program, before starting which you should consult with your doctor.

Before starting classes, you need to measure your weight in order to correctly assess the result:

• measure your arms, waist, legs, buttocks and hips;
• measure the thickest parts of the body - the volume of the biceps, the circumference of the legs, etc.;
• measure ;
• measure your waist around your navel and around your hip bones to measure it;
• to measure your buttocks, place the tape measure on the back of your buttocks and bring it together at the front;
• Write down in a notepad or date of measurement for each body part.

After preparation, start passing the levels. Important: “Sleep is the cornerstone of weight management because of the effect it has on the hormones that control weight loss, as well as how you store fat and how you maintain muscle. The better the hormonal balance, the better weight loss"Explains Jillian Michaels, who typically strives for 8 hours of sleep per night.

System Description

Jillian Michaels' "Get Fit in 30 Days" video is great for people with and for those who are already in good shape. Even advanced athletes who train 5-6 days a week say these three levels are difficult. Taking this into account, if you think you can just skip level 1 and go to level 2, you will be surprised. Level 2 is very difficult. So when Jill says start at Level 1, listen to her because she's seen how difficult these classes are, even for those "in shape."

Jill's The 30 Day Shred is a challenging workout that will leave you literally restless at any level. So if you want to lose weight in 30 days with Jillian Michaels, be patient and follow the system.

Please note: In Jillian's original "Slim Fit in 30 Days" workout videos, which can be found publicly available on Youtube, there are her "girls", two women, working out behind her. One shows a lower intensity version or a modified move, the other shows a more advanced move while Jill does the basics.

Jillian Michaels' signature style is 3 minutes of strength training, 2 minutes and 1 minute of strength training. The 1 minute ab portion is your rest time. These are intense classes with a frantic rhythm.

Level 1 (Video)

Completing levels is ideal for those who are busy and limited in time. Each exercise is only 24 minutes per day. You will simultaneously work with several muscle groups and do. Simultaneous work with large and small muscle groups, such as the lower leg and shoulder - great way burn more calories and thereby reduce your exercise time.

You can watch Jillian Michaels’ video “Slim figure in 30 days” level 1 in Russian, and if you wish, you can do a lighter version of the classes, but then you will have to increase the time to even out the result.

Jill's 30-day challenge "Get Slim in 30 Days" includes 3 progressively more difficult levels. You do 1 lesson a day, starting from level 1. It is proposed to spend 10 days on each level, although everything can be individual and the trainer does not set strict limits.

Level 2 (Video)

Level 2 is for a second 10-day period. After you complete your first 10 days, you will appreciate the difference in effort and can ease up on the rhythm, as well as eliminate some exercises and combine others, as each level is quite challenging in its own way.

Level 3 (Video)

Having completed level 2, you move on to the last 10 days with level 3. If you own English and see Jill in the original, you need to know that level 3 of her exercises is not publicly available. And in order to purchase this course you need to pay for it.

Another great thing about Jillian Michaels' Slim Fit in 30 Days 30-Day Weight Loss Challenge is that you work out every day for a month. This rhythm creates a habit of practicing physical exercise. Remember that once you complete all the levels, you won't have to lose this habit, it will stay with you.

How realistic is it to “lose up to 10 kg in 30 days”?

It really depends on your diet and where you're starting from. If you're starting from scratch and can't remember last time, when you have been training, 10 kg in 30 days is quite realistic provided you follow If you have been training for a while, but without a proper diet, it is realistic to lose 5 kg. If you are following a diet and already working out, depending on the degree of progress, it is quite possible to lose 1-2 kg, but this will be a sustainable result, in which all your fat will turn into sculpted muscles. Since muscle weighs much more than fat, the scale won't show you much of what you see in the mirror.

Important information: You've probably heard that working your abs takes place in the kitchen, not in the gym. This means that exercise without a diet will be ineffective. The goal of the exercise is to increase strength and improve cardiovascular health over a 30-day period. Many have commented that they noticed progress from fitness in just 5 days.

Ultimately, no matter where you start on your journey, remember that your end goal is to lose volume, not pounds. Therefore, before starting, carefully measure all places to be sure of progress - waist, hips and legs.

Diet in 3 stages

Jillian Michaels' weight loss goal is to eliminate "anti-nutrients" (artificial fats and chemical additives) and eat only organic and natural foods.

During the first stage, you will eliminate the following foods from your diet:

• hydrogenated fats;
• peeled grains;
• high fructose corn syrup;
• artificial sweeteners;
• preservatives and dyes.

Jillian Michaels suggests cutting back on starchy vegetables at this point, such as potatoes, tropical dried and canned fruits, soy, full-fat dairy, fatty meats, canned goods and caffeine.

In the second stage you will get acquainted with 10 nutrients from Jillian Michaels:

• legumes – peas and beans;
• allions such as onions and leeks;
• berries;
• meat and eggs;
• colored fruits and vegetables;
• cruciferous vegetables such as broccoli and cabbage;
• dark green leafy vegetables;
• nuts and seeds;
• organic low-fat dairy and whole grains.

The final phase improves the timing, quantities and combinations of foods to translate into burning the most fat. This balance includes eating every 4 hours, never skipping breakfast, eating your fill and not eating after 9pm. If you are used to eating ready-made or semi-finished products, then you need to give up your habits. The Jillian Michaels diet focuses on consuming only natural, unprocessed foods.

I looked at a few reviews and decided to start practicing. At that time I was not even registered here. And now I’m with you and I hasten to tell you everything!!!

A little about me...

I’ll say right away that I needed this program after giving birth.

Before pregnancy, I myself worked as a trainer. (this is not my main job, but more of a hobby).

I regained my shape with using nutrition(diet to speed up metabolism), keeping a food diary and of course exercise! But still it’s not so easy to motivate every day and I decided to look video lessons fitness that would inspire me and help me tighten my body!

And then I found this program that lasts only 30 days!

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About the video lessons themselves...

The program immediately interested me because of its unusual approach to business. I myself like to build for myself STEPS development. And there were just like this Difficulty levels. Like in the game

One video lesson lasts about 25 minutes. That is, you only need to study 25 minutes a day, which is not much at all! This was very important for me. I could have time to study at lunchtime while the child was sleeping.

The essence of the program is to complete 3 levels of video lessons from Jillian Michaels for 30 days without interruption.

Why no breaks? So that the body does not have time to wean itself from stress (exceptions may occur on unfavorable women's days).

The first 10 days are the first lesson. Second 10 days - second. And the final stage of the last 10 days is the third lesson.

What they say about this program:

Make your body the one you've always dreamed of! Here is an effective 30-day course of exercises from fitness expert Jillian Michaels. This complex is specially prepared for people who do not constantly engage in sports, but want to lose weight. overweight. The exercises in it are simple and performed according to the “3-2-1” scheme: three minutes are devoted to strength exercises, two minutes to cardio exercises and one minute to abdominal exercises. By performing these exercises consistently, you will be able to burn extra calories as efficiently as possible, strengthen your muscles, and get results in just 30 days.

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DIFFICULTY LEVEL 1 (first 10 days of training)

The video lesson begins with introducing the participants. Together with the coach Jill , two of her assistants are present. Natalie - She performs a more complex version of the exercises. AND Anita - for beginners, an easier option.

I constantly looked at Natalie because, after all, I preserved my muscles during pregnancy with the help of video lessons for pregnant women. But for those who are not prepared, I advise you to look at Anita.

To start training you need a mat (if you don’t have them, I recommend buying them. I’m delighted with them; in extreme cases, take bottles of water)

★ The lesson began as expected with warm-up. It is short in this program, this is its disadvantage - the muscles do not have time to warm up, and it is very simple. At first you think that the course is very easy. But this is only the first impression.

★ Then they go cardio - jumping (for me the only difficulty was not to wake up the child with my jumping. It was because of this that I jumped carefully and quietly on my toes)

★ Next - strength training. Push-ups! This is my favorite. I do push-ups without problems using socks, as Natalie shows, many times - about 20. But I understand that push-ups can be problematic for many. Therefore, I recommend doing push-ups from your knees, starting with 3 times and gradually increasing.

And exercises with dumbbells. Which are great for tightening your arms and strengthening your leg muscles.

★ Then - exercises for abdominals. At the first level, these exercises did not seem difficult to me. Although, again, I always rocked it. Even during pregnancy (it’s hard to describe - but everything was safe, there was a fitball on the ball)

★ At the end of the lesson, as in all fitness programs, there is a . It's short and simple, but you can't live without it. After the lesson, I continued stretching for another 5 minutes.

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Results

After the first days of training, my whole body hurt! Yes, even a more or less trained person’s muscles hurt! But it goes away quickly. The main thing is not to stop.

After 3-5 days you get involved and do everything in one breath.

After 10 days, the result is noticeable both on the scale and visually. A noticeable press appears and the buttocks are tightened.

I was looking forward to level 2! Every day I crossed out days on the calendar. And now this day has come!

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DIFFICULTY LEVEL 2 (second 10 days of training)

★ Warm-up is similar to the first level

★ Cardio has also been made a little more difficult (complex jumps with knees raised to the waist and jumps with emphasis on the hands appeared)

★Strength training - very unusual! I liked the new hand push-ups and the more challenging dumbbells.

★ Abdominal exercises pleased me with their novelty. Although during the first LEVEL the abs had already pumped up so much that the exercises were not very complicated.

★ At the end there is stretching as usual. It’s nice to do it and be happy for yourself and for a job well done.

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Results

The results were encouraging every day. The body tightened, the centimeters went away... The weight gradually decreased.

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DIFFICULTY LEVEL 3 (last 10 days of training):

★ A lot of exercises have appeared, combined from several at once, which were previously

★ I liked the new exercises on the elbows and my favorite “boat” for strengthening the back

boat exercise

★ I also liked the interesting jumps and the new exercise with dumbbells for all types of muscles.

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5. Now let's move on to the FINAL results

It may seem to many that I didn’t have much weight anyway, but I can assure you that losing weight is much more difficult when there’s not much of it anyway! And here I am already guided not only by the readings of the scale and centimeter, but also by my internal sensations and the presence of muscles.

I apologize in advance for the photo. When I started training, I didn’t think that I would register here and write a review. I took the photo for myself to visually evaluate the result. If I had known, I would have taken much better photographs and more detailed ones.

I can say that all my muscles have tightened, especially my legs, hips, and back. The press was pumped up well. My arms were already pumped up, but the exercises only benefited them. Weight decreased significantly by approximately 4 kg.

Of course, nutrition plays a big role. I tried not to eat after 18:00. I also sometimes practice banana-kefir diet.

In addition to the course, I twisted my favorite massage hoop!

Now I'm studying fitball and a bench for the abs and back.

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Are there any disadvantages to this program?

I can say that I would consider a short warm-up to be a minor disadvantage. Due to the fact that the warm-up was fast, my muscles did not warm up and at stage 2 I slightly injured my heel tendon. But I will not remove 1 star for this. After all, you can warm up before training on your own.

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6. Conclusions.

My only regret is that I didn’t find this program earlier!

Thank you Jillian Michaels for such wonderful exercises that help you be beautiful, slim and healthy!

I will periodically repeat this course to maintain good shape.

I recommend it to everyone!

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My VIDEO REVIEW of the program from Jillian Michaels (my opinion about these workouts):

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Olya Likhacheva

Beauty - how gem: the simpler it is, the more precious it is :)

Content

Being slim is easy if you take a methodical approach to shaping your body. Regularly performed exercises, correct pace, perfect technique, self-discipline will help you get rid of problematic inches, tighten up shapeless areas, and lose those treasured few kilograms. Jillian Michaels course Slim figure in 30 days gives you confidence beautiful figure. You just have to start practicing!

What is the success of the “Slim Figure in 30 Days” course?

The success of the popular complex is facilitated by the personal results of the trainer, clearly visible in all photos and videos. Gillian shows off an enviable figure that has retained her feminine curves even with constant training. Michaels was curvy as a child, so she is intimately familiar with the complexities of weight loss. The course of exercises has been tested, adjusted by a trainer, confirmed by real personal results, which proves its effectiveness.

Several other factors play an important role in the success of Gillian’s complex for a slim figure:

• short duration of classes, allowing the most active ladies to devote time to exercises from Michaels;
• a strict sequence of exercises from Jillian Michaels, evenly engaging all muscles;
• lack of special equipment, allowing you to start building a figure without going to a special sports store;
• accessibility of exercises to girls with any level of training, which gives a chance to improve their figure even for those who are new to physical education.

A set of exercises for weight loss from Jillian Michaels

The course is designed to tighten and engage all muscles. They will not rest; the muscles of the chest, arms, buttocks, hips, and back will work in exercises. The intense pace encourages you to give your best, so that the results of your workouts begin to impress after several workouts. The Michaels course is divided into three sections:

1. Strength exercises – duration 3 minutes.
2. Emphasis on the abs – duration 1 minute.

The cyclical nature of different exercises prevents you from getting tired, keeps you in good shape, and sets an active rhythm. This approach helps to simultaneously lose weight and create body contour, so it’s great for those with different body shapes. The course covers only 30 days and consists of 3 programs, each oriented at 10 days. The training schedule using the Michaels Gillian method is as follows:

1. The first ten days of exercises are adaptation to loads, familiarization with the program, development of all muscle groups, mastering technique.
2. A day's rest.
3. The second decade of exercise is working to the maximum, increasing the load, using the smallest, inactive muscles.
4. A day's rest.
5. The third decade of exercises is to consolidate the results and evaluate the effectiveness.

How to do the program correctly

For results, exercise with dumbbells, selecting their weight according to your personal level of physical fitness. It is recommended to use a set of weights, which allows you to carry out each session with benefit, preventing your muscles from getting used to a certain load. A little secret: if you don’t have dumbbells, replace them with bottles filled with liquid. Books, figurines, and heavy crystal vases can be used as weighting agents, but for further training using Gillian’s method, it is advised to acquire at least a pair of dumbbells.

Regarding the time for Michaels exercises, experts recommend two optimal periods - in the morning or a couple of hours after. light dinner. However, if the evening meal is too late, it is better to exercise at lunchtime so as not to energize the body before bed. Even at home, exercise in sneakers, since active jumps, lunges, and quick changes of position can accidentally injure your foot. Choose a uniform that maintains freedom of movement to make your workouts comfortable.

Before starting Gillian's course, take your measurements. Measure volumes:

• breasts,
• waist,
• hips,
• buttocks,
• legs separately in their upper part.

The number on the scale may move up or show stability in the first days of training, but do not lose your enthusiasm. Out of habit, muscles swell and retain water, so the weight does not come off. But after adaptation, you will immediately notice a significant result, manifested in a reduced volume. Since muscle mass is heavier than fat, active workouts by Jillian Michaels for thin girls can add a certain amount of new kilograms, but this is reflected in a better way on the figure.

Video reviews

Start creating a pleasing reflection in the mirror now! After Gillian’s course, her figure will acquire an appetizing silhouette, her body will get rid of sagging, and her mood will improve. Make sure that home fitness is no less effective than training in a professional gym. Start from the first level, smoothly flowing into attractive world exercises by Jillian Michaels.

Reading time: 8 minutes

About Jillian Michaels' workout “Slim figure in 30 days (30 Day Shred)”

“Slim Figure in 30 Days” is a special course created by Gillian for beginners in fitness and sports. The workout lasts only 25 minutes, and this is enough to tone your body in a month and help you lose weight. The lesson traditionally begins with a short warm-up and ends with a cool-down. It is not recommended to skip them, because your body must prepare for the load.

The main part lasts 20 minutes and follows the 3-2-1 principle. What is it? This is a super effective fitness technique from Gillian: You do 3 minutes of strength training, 2 minutes of cardio, and 1 minute of abdominal exercises. As a result, you strengthen your muscles and lose excess weight.

The “30 Day Shred” program consists of three levels, each of which you study for 10 days:

1. First level quite tolerable in complexity, and in comparison with the second and third, one might even say, simple. Don't expect an easy walk, of course, but the load is quite accessible. You study it for 10 days, preferably seven days a week, and move on to level 2.
2. Second level – the least favorite and most difficult for most practitioners. After the first walking level, the second level is much more serious in terms of load. It is from the second level that you will notice qualitative changes in your body. Don't quit training, even if the second level seems overwhelming to you.
3. Third level more affordable than the second one. And your body has already become resilient, you are no longer afraid of stress, and the reflection in the mirror is already pleasing. 10 days of the third level, and now you can start thinking about what to do after the Shreds course.

So, the 30 Day Shred class schedule is:

• From 1st to 10th day: first level
• From the 11th to the 20th day: second level
• From day 21 to day 30: third level

That is, every day you study one video for 20-25 minutes. If you yourself want to increase the load to achieve faster results, you can add other Jillian Michaels workouts or training from other trainers. But if you're just starting out, we recommend training only with the 30 Day Shred program for the first month.

Pros of the “30 Day Shred” workout:

• its duration is only 25 minutes;
• suitable even for the most beginners in the sport;
• a complex of strength, aerobic and abdominal exercises will help you burn extra calories as quickly as possible and strengthen your muscles;
• With this workout you will fall in love with fitness, because it will become so accessible, understandable and effective for you.

Questions and answers about the workout “Slim figure in 30 days (30 Day Shred)”

1. I've been doing the first level of Shreds for 10 days now. It has become easier to carry out the program than the first days, but it is still quite difficult. Is it worth starting the second level?

Definitely worth it. The second level, by the way, will be much more difficult, but there is no need to delay it. Firstly, the more your body gets used to the current load, the less efficiency it receives from the workout. Secondly, there is no point in exercising “in your comfort zone,” as you won’t lose weight.

2. I work out with Gillian for 30 minutes each week.Day Shred. Today I weighed myself and it turned out that I have gained 1 kg! So, am I getting fat?

3. Do you need to do the program for 30 days in a row, without days off? Is this real?

In fact, this is very possible, especially since the training is quite short. Gillian herself advises working out all 30 days without days off, but if you are afraid that you won’t be able to cope, 1 day off per week will not be critical.

4. Which dumbbells are best to train with?

For those who have an initial level of physical fitness, you can use dumbbells of 0.5-1.5 kg. For the average level - 2 or 3 kg. The exercises involve the muscles of the arms and the shoulder body, so these weights will be optimal.

Among the numerous methods for losing weight, the system stands out...

Among the numerous methods for losing weight, the system named after its creator, or rather, the creator, who tested her brainchild, first of all, on herself, stands apart and therefore can safely speak of a one hundred percent guarantee of results.

Jillian Michaels - slim figure in 30 days

Meet Jillian Michaels

Today, Jillian Michaels is one of the most famous fashion models in the world. She is also a trainer who works remotely with her millions of followers. But once upon a time she could not call herself a slender beauty, but, on the contrary, was even considered fat. At the age of 12, Gillian weighed almost 80 kg and was one and a half meters tall. Excess weight was the reason why the 14-year-old girl ended up in the gym.

She immediately fell in love with the sport and began to engage in it with a special zeal that was not typical for her peers. In addition, she constantly thought about how to improve her training and make it more effective.

These searches yielded results and in 2002, Gillian and several of her close friends opened their own fitness room. This was the beginning of a new milestone in Michaels' life. Already in 2005, she became one of the most famous and popular trainers in America. She was invited to talk shows, her books were published in huge numbers, and video manuals with a set of exercises were sold out as soon as they hit the shelves.

Weight loss system - slim figure in 30 days

Jillian Michaels' weight loss system is based on a combination of two main components: fitness training and diet. To perform the exercises you do not need any special equipment; a regular set of dumbbells is enough. The duration of classes does not exceed half an hour, so this system is quite suitable even for the laziest or overly busy people.

The results are truly impressive. Work on yourself according to Gillian’s method is divided into two stages, the first of which lasts 3 weeks. During this time, if you follow the recommendations, it is possible to completely get rid of fat deposits, after which the second stage begins, in which work is carried out on problem areas of the figure.

Diet Jillian Michaels - slim figure in 30 days

As already stated, physical activity- only one of the components of the system. Another important part of it is a diet based on 3 principles.

• Principle one - in each case an individual approach. The point is that each person’s body is a unique, very complex mechanism in which many different processes take place. One of them is the process of metabolism, that is, the processing of eaten food into energy. For each person, it occurs with its own characteristics, which determine whether the individual is inclined to be overweight or, conversely, has a lean physique. Metabolism can be fast or slow. In the first case, the Jillian Michaels system advises introducing more complex carbohydrates into the diet and at the same time conducting more intense training. People with slow metabolism are advised to give preference to protein foods.
• Principle two - monitor your calorie intake and expenditure. To do this, it is necessary to approximately determine the daily amount of energy entering the body with food. This can be done using special tables that provide data on the calorie content of various foods. Next, calorie consumption per day is calculated. There are also special calculators for this. The bottom line is that it is necessary to structure your diet in such a way that the amount of calories expended is 400-600 units greater than the amount incoming from food.
• Principle three- meals should be four times a day, while only natural and healthy products. The basis of the diet is fruits and vegetables. You can also eat meat, but it must be non-fat and lean. Consumption of seafood and dairy products is allowed. You should absolutely not allow yourself to go to cafes and fast food outlets.
• A special diary helps prevent overeating, in which you should carefully record all the foods eaten during the day, indicating their calorie content.

As you can see, Jillian Michaels' weight loss system is simple and accessible to everyone. The combination of properly organized nutrition and regular exercise allows you to effectively fight excess weight and constantly maintain perfect shape. Thanks to this technique, you can lose up to 30 kg of excess weight within a month.

Jillian Michaels - slim figure in 30 days (video)

Let's start TODAY! Everything needs to start today, because tomorrow never comes.

Slim figure in 30 days - level 1

Slim figure in 30 days - level 2

Slim figure in 30 days - level 3

Slim figure in 30 days - all levels in one video