jillian michaels fit figure in 30 days. Jillian Michaels workout programs: a complete list and review of effective ones. The main essence and principles of the program

A slender, chiseled figure is the ultimate desire of millions of women. But, a healthy body is the result of hard work, both physical and psychological, because a healthy lifestyle is not only a model of behavior, but also a special way of thinking and perceiving the world around us.

If you set a clear goal - to become the owner of a slender body, then you will have to stock up on patience, perseverance and professional support. Gillian Michaels came to the aid of women desperate in the fight against excess weight, who created a specialized course “Slender Figure in 30 Days”.

How sport affects a person's life

Sports have been an important part of the life of a popular fitness trainer since Gillian herself dared to pull herself together and bring her body to those relief parameters that can be clearly seen. Looking at Gillian, it's hard to imagine that she herself, once in her youth, was faced with being overweight and its consequences.

Regular physical activity, devoid of self-pity, endowed with perseverance and determination is what can endow the human body with health, prolong youth, give self-confidence and stabilize the psycho-emotional state.

Gillian is convinced that life is incomplete without regular exercise, a healthy lifestyle and proper nutrition.

How to do the program "Slender figure in 30 days"

The effectiveness of the program, first of all, is due to the unquestioning implementation of a number of simple rules:

• Regularity and consistency. It is extremely important not to deviate from the training schedule drawn up by the coach (do not skip workouts, do them for the specified time, clearly repeating the number of exercises). In no case do not jump from stage to stage, do not do more repetitions than Gillian indicates, do not use heavier equipment. Otherwise, the results of training may be unpredictable and not safe.
• Lesson time. It is advisable to train at the same time every day, with the exception of 11 and 22 days - this time is intended for rest and recovery of a tired body. It is desirable that a day (i.e. 24 hours) pass between workouts.
• Food. It is strongly not recommended to eat your fill a couple of hours before and after a workout.
• Water. During the lesson, it is necessary to drink water, but you can drink rarely and in very small sips.
• Appropriate dress code. Tight and any other unsuitable for sports clothing will not only critically reduce the effectiveness of training, but can also lead to injury. To perform the exercises, you only need a sports uniform and shoes.

Before the start of classes. How to prepare for training

Before you start improving your body according to Gillian's special technique, prepare yourself psychologically. This issue is especially acute for those who have not been involved in any sport for a long time. The first stage of the course is the most difficult, because. an unprepared body may experience discomfort.

It is quite difficult during this period to force yourself not to stop, and go through all 3 stages with dignity and the greatest effectiveness.

Before starting the course, make sure that in addition to desire and fortitude, you have everything you need in your arsenal:

• Basic equipment (small dumbbells, rug, wristband or napkin for wiping sweat);
• A measuring tape to help you monitor and compare results after each step;
• A small bottle of water;
• Sports suit (or special leggings for aerobics) and comfortable shoes.

The main feature of the Gillian Michaels program can be considered the uselessness of many simulators: each exercise is aimed at working with its own weight or small weights (which can be replaced with improvised means).

Course system “Slender figure in 30 days”

Jillian Michaels is the developer of not one set of exercises, but several. All of them gained worldwide popularity, awarding the coach with genuine fame and many fans. One such course is Lose Weight in 30 Days, but this program is more difficult for a beginner and requires at least minimal experience in sports training. “Lose Weight in 30 Days” is also divided into levels and blocks, but there are 4 of them (each has a week + a day to rest).

Video tutorials “Slender figure in 30 days” are no less effective, but differ in their structure - the program contains 3 blocks of exercises (1 block = 10 days of training + 1 day of rest). Gillian did not change her basic approach and built the whole system on the same basic sequence rules - strength exercises, cardio, exercises for all muscle groups.

The main rule is the technically correct implementation of all the proposed exercises and maximum return. A well-known trainer does not promise that it will be easy to do, but guarantees a stunning result.

Jillian Michaels - Slim figure in 30 days - Level 1 Video

The confidence of Jillian herself, which she exudes from the very first seconds of the video, and her flawless body is the best motivation for any woman. In addition to a great motivational push, the coach describes his system in detail and in an accessible way, leaving no questions or other understatements.

She is honest to her wards - perseverance, aspiration, ruthlessness towards herself - this is the only way to achieve a decent result in sports.

Basic level exercises

In order to prepare yourself for what awaits you in the next 10 days, you need to study in more detail the set of exercises proposed by the trainer.

Ginny's wonderful assistants demonstrate 2 types of loading (light and normal), i.e. you yourself can choose the option for performing the exercise that you consider the most appropriate. Among them:

• A simple warm-up, prepares the body for the main physical activity: circular swings of the arms, spreading and reducing the arms while standing, circular movements of the body, jumping with swings and more.
• Power stage: push-ups from the floor, squats with weight, jumping in place.
• Various exercises to improve the muscles of the abdominal and lower press: crunches, twisting with leg raises, lunges with weight, rowing exercise and many others.

Jillian Michaels - Slim figure in 30 days - Level 2 Video

The exercises that make up this level are already more difficult, but your body will not feel this much, because. the previous 10 days have already yielded results, strengthening the core muscles.

To consolidate and improve the result, Gillian offers an even greater number of different exercises.

New exercises at home:

• Circular swings with arms in the opposite direction.
• Reverse mill.
• Double jump rope.
• Squats with and without weights.
• The plank is ordinary.
• Side plank.
• Push-ups, etc.

The main load of the complex is directed to the muscles of the chest and arms.

Jillian Michaels - Slim figure in 30 days - Level 3 Video

Your body is already accustomed to the loads and requires their increase. The 3rd stage of the world-famous complex is aimed at consolidating all the results that you have already gained.

The most important exercises Among the main exercises of this block are:

• Circular rotations of the hands.
• Jumping up and side.
• Plank with arm and leg raises.
• Raising the legs bent at the knees.
• Plank with change of hands.
• Bending lying on the stomach.
• Rock climber and many others.

This course is just the beginning of a lifestyle change, because after 30 days of hard training your body will get used to the load and, thus, playing sports will become habitual in daily life.

Diet and nutrition

During grueling workouts, you must adhere to a clearly adjusted diet. Only a set of measures can guarantee the expected result of weight loss. Diet is by no means the concept when women limit themselves in absolutely everything for weeks or months.

Such a decision can not only harm, but also aggravate the current state of affairs. After all, the body, which for a long time does not receive the necessary fats, complex carbohydrates and vital vitamins, after some time adapts to extract the maximum number of calories even from the most low-calorie food.

In this case, the weight not only does not go away, but also returns with a few extra kilograms.

Daily calorie intake:

According to the Harris-Benedict formula: Kcal

According to the Mifflin-San Geor formula: Kcal

Guidelines for weight loss:

Calorie Range: Kcal

Daily protein intake: gr

Daily fat intake: gr

Daily intake of carbohydrates: gr

A healthy lifestyle involves proper nutrition based on a uniform increase in the number of servings per day, with a decrease in their initial volume.

• Eat little but often;
• Eat plenty of plant foods and greens;
• Make fasting days;
• Drink at least 2 liters of water a day;
• Limit the use of sugar, salt, flour;
• Count calories (the calorie content of food consumed should cover the energy spent on sports);
• Allow yourself to rest;
• Take care of healthy sleep (at least 6-8 hours a day).

How realistic is it to lose up to 10 kg in a month?

Given a large overweight, 10 kg is just the result that you should expect from an integrated approach to losing weight. With regular physical training, the body will begin to dump unnecessary ballast of water, which will lead to a sharp weight loss.

But measuring weight is not the most correct way to track the dynamics of the process, because strengthened muscles weigh more than fat, and, therefore, the best method for measuring the result is to track how centimeters melt on the waist and hips.

It is important to remember that a fanatical passion for losing weight can have an extremely negative impact on the functionality of the whole organism as a whole.

A healthy diet, in combination with reasonable physical activity, can slowly but surely and long-term save you from the problem of excess weight.

Diet in 3 stages

Jillian Michaels is the owner of a beautiful figure and good health. Gillian herself claims that sports and proper nutrition are the key to her success. For those who are not able to make a diet on their own, or simply do not have the opportunity to visit a professional nutritionist, the trainer offers the following dietary nutrition scheme:

Stage 1

Strict exclusion of certain foods from the diet of wards: dyes, preservatives, sucrose, excessive amounts of glucose, various chemical and carcinogenic additives.

Stage 2

At this stage, Jillian reveals the secret of ten nutritious foods that can give the body the energy it needs without the prerequisites for weight gain. The list of these products includes legumes, leeks, berries, dietary meat, chicken eggs (boiled), vegetables, broccoli, cauliflower.

Salad leaves, nuts, low-fat dairy products are also useful.

It is important not to abuse these products, but to distribute their amount evenly throughout the day.

Stage 3

Preparing the body for hourly meals. Gillian recommends an interval between meals, which is 4 hours. Three more tips from the fitness star:

• Even distribution of caloric content of food throughout the day;
• A full breakfast, which guarantees the correct functioning of the body;
• Refusal of late dinner (after 21:00 eating is strongly not recommended).

By following simple rules, you can quickly lose unnecessary weight and enrich the body with useful substances, facilitating the work of the stomach and speeding up metabolism.

Perhaps the most famous and effective of Jillian Michaels' strength training programs is the famous 30-Day Slim Body Program. This exercise technique is intended for beginners in sports life. The duration of the program is 30 minutes a day! Thanks to well-balanced exercises, you will quickly transform your body and lose those extra kilos that weigh on you. The program "Slender figure in 30 days" exists in two versions: for a beginner and a person involved in sports all the time. The program is divided into three levels, each of them harder than the other. The duration of each level is 10 days. The lesson of the main part lasts 20 minutes and is divided into strength exercises, cardio and exercises for the press. Each session of the program begins with a warm-up. It is recommended to practice according to the Jillian Michaels method for all 30 days without a pass. According to this technique, all muscle groups work, as a result - a beautiful toned body and without extra pounds.

Three levels according to the Jillian Michaels method:

You need a mat and dumbbells for classes 1.5-2 kg no more.

At the first level, you will feel pain in all muscles, which means that you are on the wrong path to a slender and beautiful body. Of the three levels, the first one is the most accessible and the easiest to complete. You must practice according to the Jillian Michaels method for all 10 days without a break, only after you proceed to the second level.

You have overcome 10 days of the first level, but you should not relax, you have the second level of exercises ahead of you, which is harder and more difficult to perform. Exercises in the second level are aimed at loading the chest and arms. After the second level, you will notice changes in your body. If it’s hard for you, still continue the fight for a beautiful and toned body. It's worth it!

Congratulations! You have crossed the threshold of 20 hard days! Ahead is the last third level - fixing the result. Your body is used to the loads, you enjoy your reflection in the mirror, but you continue to work on your body.

Advantages of the program "Slender figure in 30 days (30 Day Shred)"

1. Training takes 30 minutes of your time per day.
2. It is suitable for everyone, even for people who are not involved in sports at all.
3. The Jillian Michaels technique is designed to burn excess fat and strengthen the muscles of the body.
4. Thanks to this technique, you will love fitness and exercise.

Jillian michaels technique video online. Homework just got easier and easier!

Jillian Michaels is a well-known developer of author's weight loss systems. The success story of this attractive woman begins with the fact that at a young age she was unhappy with her figure and dreamed of making it perfect. In addition, the girl really wanted to open her own gym, where everyone could do fitness.

Gillian's dreams came true - from a plump girl weighing 70 kg with a height of 150 cm, she turned into a fit person with attractive forms. As for the gym, the girl held her first classes as a coach in 2012. The fitness room was opened at the expense of the savings of Jillian herself and her companions.

Today, thanks to another development by Jillian Michaels, both women and men can become owners of a slender figure in just 30 days. The main principles of the program are not to miss classes, to correctly take physical activity and eat rationally.

Slim figure in 30 days

If you're new to weight loss, Jillian Michaels' program will get you up to speed quickly. The duration of each lesson is 30 minutes, so the body does not have time to get tired and perceives all the actions in the best possible way. But Jill is not limited to light loads, in her programs there are always both simplified and more complex exercise options. If the system is to your liking, you can always go to a difficult level and achieve perfect results. Thus, the load will last for another 30 days.

Program description

Strength training is a three-level system, each stage of which is designed for 10 days. At each level, the body receives a load for all muscle groups. But getting used to the load is not observed, as the exercises change. This approach enhances the fat burning effect and has a beneficial effect on the figure. Between levels it is allowed to make a day off, after which you must immediately move to the next level.

First level

So, the 1st level of fitness loads will make the body feel absolutely all the muscles. Out of habit, classes can cause muscle pain, but these sensations will be light and pleasant. Pain symbolizes the first steps towards beauty and harmony.

How the first level of the program "30 days in pursuit of harmony with Jillian Michaels" is performed is clearly shown in the video. It is very easy to understand the coach, as the broadcast is in Russian.

Second level

By the end of day 10, level 1 loads will become habitual for you, but you can’t relax. The thing is that at level 2 of his unique program, Jill demonstrates the features of new activities. All exercises become noticeably more difficult, and the main load now falls on the chest and arms. At level 1, these body parts were practically resting.

Third level

The beginning of level 3 brings from Jillian Michaels the simplicity of the actions performed. Compared to the previous stages, the third step does not seem too difficult. Its passage is designed to consolidate the results achieved.

Diet Jillian

Michaels nutrition system is based on strict calorie counting. A fitness trainer suggests systematically reducing the amount of calories consumed so that their deficiency provokes the body to lose excess body weight. But the Jillian Michaels diet has its own characteristics - if the lack of calories is significant, the body will become hungry and block the processes leading to weight loss.

We also want to draw your attention to the fact that Jill's weight loss system is not designed to get rid of too much excess weight. By reducing the number of calories by day, you can achieve the maximum result minus 10 kg in 1 month.

Approved Products

The menu offered by Lady Michaels contains a list of foodstuffs familiar to all. Their "highlight" is the ability to burn body fat reserves. In addition to eating the right foods, you should also drink 2 liters of sodium-free water every day. Pure liquid perfectly drives toxins from the body.

What you can eat for 30 days, following the weight loss programs of Jillian Michaels:

• Seeds.
• Fruit.
• Spices.
• Vinegar.
• Grains and beans.
• Seafood.
• Vegetables and fruits.
• Citrus fruits.
• Fish and meat of lean varieties.
• Dairy products with low fat content.
• Cold pressed vegetable oils.

Prohibited Products

Naturally, any diet menu contains prohibited foods. The Michaels coach system is no exception. Deciding on a monthly course of weight loss, you must know in advance what you will have to give up.

What Not to Eat on the Jillian Michaels Diet:

• Fast foods.
• Shop juices and drinks.
• Baking and confectionery treats.
• Transformed fats.
• Seasonings with flavor enhancers.
• Caffeinated and alcoholic products.

Small portions are allowed to eat sausages, pickles, mayonnaise, canned food, ketchups. Keep in mind that with a slow metabolism, your diet should be rich in complex carbohydrates. If the metabolism is fast, it will be preferable to eat protein foods.

When compiling the menu by day, be guided by the option proposed by Jill herself:

• Breakfast - scrambled eggs with green tea.
• Lunch - fruit cutting.
• Lunch - grilled meat, boiled or fresh vegetables, tea.
• Dinner - a couple of spoons of beans, a spoonful of porridge and a small portion of vegetable salad.

Yoga by Jillian Michaels

Yoga, represented by Jillian Michaels, is far from the principles of classical practice. What the fitness trainer offers is yoga for weight loss, a unique power load. The course called Yoga Meltdown is a 2-level system with a duration of 30 minutes for each level.

The benefit of classes is a significant improvement in stretching and coordination of movements. This complex will enhance the effectiveness of heavy exercises taken from other systems. But we remind you that you will not burn more than 10 kg of fat.

Interestingly, Jill does not determine the time of classes in Level 1. When to move to a new level, you decide for yourself, taking into account the impressions of the loads of the initial stage. If level 1 of power yoga is easy for you, feel free to master the technique of level 2. You won't need anything other than a yoga mat and a comfortable suit.

We wish you to successfully overcome the path to the ideal figure!

Home fitness is becoming more and more popular. It is very convenient for mothers on maternity leave, for people who do not have the opportunity to go to the gym due to lack of time or money, and also gives you the opportunity to exercise at any time convenient for you, whatever you want and how you want. I was fascinated by such convenience and, having sipped dumbbells from Envi, I moved on. I continued it with one of the best fitness trainers in the USA Jillian Michaels and I share with you in this post “Jillian Michaels. Where to begin?"

Jillian Michaels- Member of the American Association of Professional Aerobic Trainers, certified trainer, TV star, owner of his own company and, finally, the author of tough weight loss programs. Jillian Michaels gained her incredible fame thanks to the TV show “Biggest Loser” (The Huge Loser Who Lost the Most), from where the image of a tyrant coach was formed. But believe me, every workout with her will prove this well-established image. By the end of any workout, you'll be crawling into the shower and scrubbing yourself with a washcloth with shaking hands. Personally, I went through several of her programs and not one of them left me indifferent and “dry”. The only exception is her yoga classes, but I, as a person indifferent to Yoga, did not expect a different reaction.

In all workouts, Gillian competently combines cardio and strength training and in a short time manages to achieve the maximum effect. Studying with Jillian Michaels, one thought is spinning in my head: “I wonder at what minute will I die and stop enduring this mockery of myself?” The question arises: “Who forces?”. Trust me, absolutely no one. But looking at this fragile little woman screaming at you from the screen, it's just impossible to stop!

Trust me - if you feel comfortable, nothing will change, says Gillian herself. And that's what Jill is all about.

She disciplines to constant training, and soon the day seems to be wasted without them. And the first results, which appear soon, are even more pushing to move on (believe my personal experience and the reviews of a million girls that can be found on the Internet). And in conjunction with proper nutrition, the body begins to melt before our eyes.

The program is also designed for 30 days and consists of 3 workouts, each of which is performed for 10 days. At the end of each level, you need to take a day off to recover. Exercises are also presented in two versions: basic and advanced. The program was compiled according to the Gillian "3-2-1" interval system: 3 minutes of power load, 2 minutes of cardio and 1 minute of the press. For this program, you will need a mat and dumbbells. It is best to start with lighter dumbbells and gradually increase the weight of the dumbbells as soon as you feel that you are reaching the appropriate level.

30 Day Shred. Slim figure in 30 days by Jillian Michaels

I went through this program and wrote my review about this program 30 Day Shred. There are my impressions and my conclusions 🙂

4. Ripped in 30. Lose Weight in 30 Days by Jillian Michaels

A 30-day program based on the same Gillian "3-2-1" interval system (3 minutes of strength training, 2 minutes of cardio and 1 minute of abs). This program is more difficult than the previous one and consists of 4 levels, each of which is given 7 days. Gillian is a tyrant and does not change his motivation here:

I want to see steam coming out of your ears!

And as impossible, by the way, makes her do her "requests" with all her might.

Jillian Michaels Gillian Michaels. Where to begin

The nutrition plan for this program is described in the book (PDF) "Jillian Michaels - 30-Day Diet Plan Ripped in 30" (Jillian Michaels - Meal Plan for the Ripped in 30 program), you can download it, like the video, from torrents.

5. Body Revolution. Body revolution by Jillian Michaels. 2012

In this program, you will need to devote as much as 90 days to transform your body 🙂
Unlike previous programs, here you do not have to do the same workout every day. It is very diverse and consists of 3 phases (one phase per month). Each phase contains 5 workouts:

1. 1 cardio workout
2. 2 strength workouts for the front of the body (chest, shoulders, arms, abs, quads)
3. 2 workouts for the back of the body (back, buttocks, hamstrings, etc.).

If the first phase seems too easy, then you can safely start the program from the second phase. For training you will need: mat, dumbbells, expander.

body revolution. Body Revolution by Jillian Michaels

Having achieved results according to these programs, you can start tuning your body, i.e. focus on your problem areas that you want to improve or change. Crazy riding breeches, flabby hips and knees will be corrected by the Killer Buns and Thighs program, and for a beautiful tummy, 6 Week Six-Pack or Killer Abs will do. They are both good and the difference is that the 6 week 6 pack contains 2 cycles, one is slow, the second is faster, and killer abs is 3 cycles, it is easier to perform.

6. Killer Abs. Jillian Michaels
3 workouts include abdominal exercises and intense cardio. Various planks, push-ups, plies with dumbbells, squatting and high jumps, your favorite “alpinist” will not let you get bored throughout the program. It is recommended to perform each level for 7-10 days, until the technique and speed of execution are mastered. From the very beginning, you need to carefully monitor your posture. Do not rush, especially towards the end, when fatigue increases and the technique is not respected.

Killer Abs. Jillian Michaels

3 levels of the program that work out the lower body, each of which includes 8-10 exercises. Having mastered one level, it is recommended to move on to the next. You will need dumbbells from 2.5 to 5 kg.

Gillian Michaels. Killer Buns and Thighs

I passed this program.

My favorite and one of the most difficult and effective programs are “No to problem areas” and “Speed ​​up metabolism”. They last about an hour, and, at first, not everyone can complete them. It is better to alternate these two programs with each other, because one of them gives a cardio load, and the second is a power one. Actually, I myself went through them that way, but if I had stumbled upon the Slimdown complex earlier, I would have settled on it, namely, I would have chosen Slimdown-2 and Slimdown-Mix.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

A slender, toned figure is the cherished dream of every girl. According to reviews, losing weight with Jillian Michaels in 30 days helps to achieve impressive results, subject to strict adherence to the basic requirements of the program: proper balanced nutrition and a special training regimen. Find out how, after going through 3 levels of this universal technique, you can get an ideal body in just a month.

Who is Jillian Michaels

This amazing woman is a successful fitness trainer. The experience of Jillian Michaels is valuable in that she personally went through all the stages of losing weight and developed her own weight loss system. Her youthful passion for fitness eventually turned into a job. The coach is constantly improving, bringing something new to the program. 30 days of weight loss with Jillian Michaels is guaranteed to help you lose those extra pounds. At the same time, with the help of training records, you can save time and money, which is also important.

Jillian Michaels programs

The trainer claims that almost everyone can get the perfect body in 30 days. The only thing you need to determine is which Jillian Michaels program suits all your individual characteristics. Among the video courses for weight loss of this trainer, you can find classes on yoga, Pilates, aerobics, gymnastics and other sports, which only confirms the high professional level of Gillian.

It is important to note that at the moment Michaels has developed several comprehensive weight loss programs for 30, 60 and 90 days, as well as many special courses aimed at correcting certain problem areas of the body - hips, abdomen, buttocks. The most popular among supporters of the Gillian approach are the following video courses for weight loss:

Slim figure in 30 days

Jill is well aware of how the body functions, so she strongly encourages her followers to work hard. Getting a slim figure in 30 days is difficult, but everything is possible, provided that the person is sufficiently motivated to lose weight. Having gone all the way from start to finish, Gillian, like no one else, is able to convey the importance of a balanced diet and exercise. The practice of the trainer shows that the right motivation largely determines the success of the weight loss program.

Lose weight in 30 days with Jillian Michaels

This course includes a very successful combination of strength and cardio training. At the same time, weight loss with Jillian Michaels in 30 days is based on the use of fitness as the main tool for weight loss. For novice athletes, the coach advises to prepare the body for future loads long before the main stage of the program. Jillian Michaels believes that losing weight in 30 days should occur in 3 stages lasting 10 days each.

1 level

Followers of Jillian Michaels claim that the initial phase of the program is the most difficult. The first stage assumes that the body will be preparing for subsequent physical exertion and weight loss. According to the terms of the Jillian Michaels program, level 1 includes daily classes for half an hour a day, and it does not matter at what time of the day or night they are performed. The workout consists of three sets of 8 minutes each, which involve the implementation of a complex consisting of the following exercises:

• lunges with weighting;
• push-ups;
• squats;
• jumps;
• press exercises.

2 level

Each subsequent stage of the weight loss program differs from the previous one only in the intensity of training. According to Jillian Michaels, Level 2 is designed to destroy excess fat in the body and prepare it for gaining muscle mass. It is worth saying that in the second stage pain intensifies after classes. However, by the end of this phase, the discomfort subsides, and the muscles begin to require more serious loads. At the second stage, the previously indicated complex is supplemented with the “bar” exercise.

3 level

The last phase of the program requires maximum endurance. According to Jillian Michaels, Level 3 helps to completely get rid of the "old body" and lifestyle. At the last stage of losing weight, it becomes easier to engage in, which is explained by the approaching end of the program. At the same time, training is so exhausting that some even give up, despairing of completing the course. The third level complex includes the following exercises:

Jillian Michaels Diet Day Menu

When compiling a complete diet, it is important to consider the metabolic rate. For people with a slow metabolism, Jillian recommends complex carbohydrates for weight loss. Persons with a rapid course of metabolic reactions should focus on protein foods. It should be borne in mind that the need for calories and the rate of metabolic processes change during the course. For this reason, it makes no sense to make a menu for the entire period of weight loss. The author of the methodology advises to come up with options for dishes for 3-5 days. Meanwhile, the abbreviated menu for the days of the Jillian Michaels diet is reflected in the table below: