Exercises

jillian michaels slim figure in 30 days in russian. Gillian michaels diet and exercise for a slim figure

Many girls are looking for training options that allow them to transform their figure beyond recognition in a short time. With a certain amount of effort, an exercise program by sports expert Jillian Michaels called Slim in 30 Days can help. This program is specially designed for weight loss and activates all muscle groups. Even if after a month of classes you do not get a completely perfect body, then noticeably tighten your figure.

A bit of history

Jillian Michaels is 41 years old today, but her figure is similar to that of a 17-year-old: she is so toned and devoid of even a gram of excess fat. But as a girl, Gillian was overweight. After leaving her hometown, Gillian took up her figure. Soon she was able to open her own gym, then TV shows appeared. Today, she is a well-known fitness trainer in America, who helps women find a toned figure after childbirth and simply lose those extra pounds.

Gillian Michaels is actively involved in sports programs, shows dedicated to a healthy lifestyle. Her sports empire includes video cassettes, a sports nutrition line, books and more. The video course of Jillian Michaels Lose Weight in 30 Days has become a real sensation and gained fame far beyond the borders of the United States. In the English version, this program sounds like 30 day shred. It has 2 difficulty levels.

The 30 day course has many benefits:

you need only half an hour a day for classes;
in just a month you can get a slim figure;
no need to waste time and money to visit the gym: you need to work out at home.

For training, you need very little:

30 minutes of free time per day;
small dumbbells;
exercise mat;
video cassette recording Gillian Lose weight in 30 days.

And then you will no longer find excuses for yourself to postpone training.

Like any home fitness program, Slim Body in 30 Days offers exercises in a lying, sitting or standing position. The movements do not require much space, but they must be performed in a well-ventilated area. For sitting or lying down, a yoga mat or rubber mat is suitable. Each user chooses the weight of dumbbells independently. The optimal weight will be 0.5 kg. Gradually, the weight can be increased, but it makes no sense for girls to strongly pump up the muscles of their hands, because it does not look very beautiful.

Shoes should also be comfortable. Ideally, if these are athletic shoes. Make sure you have good cushioning in the heel area. The course contains a lot of cardio exercises with a load on the knee joints, so the risk of getting a sprain is quite high.

All exercises are designed so that they are repeated after each cycle. At the beginning there is a warm-up. You can’t skip it, as it was created to warm up the muscles and guarantee the successful completion of the lesson without injuries and damage. Then, within 18 minutes, you need to do 3 sets of exercises:

three minutes are allotted for strength training;
two more minutes of cardio exercise;
one minute - to strengthen the press.

Each part, or workout, begins with a small warm-up and ends with a stretch. The program has two options: lightweight, for beginners, and advanced for those who have already been involved in fitness. Gillian is assisted by two assistants: a blonde and an African-American. The blonde demonstrates a light version of the program, the African-American - a complicated one. Gillian herself shows the exercises at an average pace.

The ripped in 30 weight loss course is divided into three levels. Each level is focused on 10 days. According to Gillian, it is best to exercise in the morning on an empty stomach: at this time, you can speed up your metabolism as much as possible, and those extra pounds will melt before your eyes. However, if you can’t follow this regimen, you can practice half an hour before a meal or an hour after.

In the Slim Figure in 30 Days program, level 1 consists of the following combination of exercises:

jumping rope;
ordinary jumps in one place;
squats with dumbbells;
push ups;
twisting;
lunges with dumbbells.

This is an introductory course, it is not too exhausting, as it is designed for beginners. After a while, the fatigue will pass, and the exercises will become habitual. After 10 days of classes, you should take a break for a day. Now you can proceed to the second level.

At the second stage in the Jillian Michaels Slim Figure in 30 Days program, the following complex is offered:

burpee - a cycle of exercises in which several joints and muscle groups are involved at once, are characterized by exhausting complexity;
push ups;
jumping from a squatting position;
low lunges.

Do not be alarmed if after this complex you feel very tired. Exercises are complex and aimed at intense fat burning. It is assumed that during the execution of level 1 you pumped up the muscles, and they, although with difficulty, can withstand the increased load. After level 2, we also take a break for 1 day.

Level 3 ripped in 30 is a bit more intense, but not much different from level 2 in terms of difficulty. It is assumed that after 20 days of intensive training, the body has already adapted to the loads. It remains only to consolidate the result. During the last 10 days of training, the body takes on slender forms, and the heart becomes more resilient. The third level of the Jillian Michaels 30 Days for Weight Loss course includes mainly plank exercises:

straight and side plank;
running and push-ups in this position;
jumping with dumbbells.

For the program to bring a good result, you will have to follow some of Gillian's recommendations.

Training video

1 level

2 level

3 level

First, Gillian advises not to look at the scale all the time. Weight throughout the program will fluctuate significantly. He may not leave as quickly as many would like. The reason is the growth of muscle mass, which is inevitable as a result of intensive training. Changes are best observed with a centimeter tape, measuring your own volumes. Your wardrobe will show the result.

Fitness, according to the creator of the program, should be a philosophy of life. You can not train and continue to absorb high-calorie food: there will be no success. It is necessary to exclude from the diet fast food, carbonated drinks, pastries and products made from white flour, margarine, sour cream, pickles, fatty milk. But seeds, nuts, meat, fish, seafood, sour-milk drinks, vegetables and fruits can be eaten in any quantity. It is better to have breakfast with oatmeal, eggs, cottage cheese dishes, and for dinner - meat or fish. In this case, training will be much more productive.

In general, the Gillian program is designed for people who need to lose up to 10 kg. In her broadcasts, she behaves like an army, addressing her viewers in a tough and unflinching way, which helps many to maintain motivation. If you need to lose more than 10-15 kg, you need a strict diet and exercises of a completely different nature.

Reviews

Program Lose Weight in 30 Days Gillian Michaels reviews are mostly positive. The first level, despite the fact that it is intended for beginners, is not easy for many. If a person has a lot of excess weight, fatigue sets in already at the 10-15th minute. After the first lesson comes a strong krepatura. You can cope with it the next day only with the help of a great effort of will. But it needs to be done. After 10 days, doing exercises becomes easier. However, some viewers extend classes up to 2 weeks because they do not feel prepared to move on to the second level.

The next 10 days of classes are much more difficult. This is recognized by all users without exception: the difference between the levels is significant. In this regard, some despair even during the transition to training in the gym or aerobics, but after a few months they return already prepared for additional loads and overcome the second level with little difficulty.

The same thing sometimes happens with the third level: cardio exercises are hard, and not everyone can withstand them. So no matter how excellent the Gillian Michaels 30 Days Lose Weight program is, it needs to be adjusted depending on its own capabilities.

Nevertheless, weight loss as a result of classes is noted by everyone. Of course, you won’t lose 20 kg in a month, but 5-10 are provided. Those users who have successfully completed the thirty-day course note that this load is not enough for the body. Fitness becomes a real drug: training for an hour or more is already required. This is the only way to maintain new forms.

Sports fans and those who want to lose weight do not lack programs that can be used not only in the gym, but also at home. One of the most popular was the system of Jillian Michaels, an American fitness guru who has been working in this field since 2005 and has achieved considerable success. It was this purposeful woman who became the first instructor on the program of the “Who will lose weight faster” format, which is incredibly popular today. At 44, she looks like a 25-year-old girl, having a slender and at the same time pumped body.

about the author

Fitness trainer, author of popular weight loss programs Jillian Michaels (Jillian Michaels)

Jillian Michaels was born in 1974 in Los Angeles and still lives and works there. Her childhood was full of hardships: a severe sleep disorder that forced her into treatment; mental trauma caused by the divorce of parents; weight 80 kg with a height of 158 cm and as a result of bullying peers. She managed to overcome all this.

She graduated from the university and even tried to work in her specialty, but Michaels did not like public service.

Her path to sports began with a martial arts course. In a short time, she lost weight herself, then became a personal fitness trainer and helped others do it. Already at the age of 28 she had her own gym. The real success came in 2005, when Jillian Michaels was invited to be a fitness instructor on the television show "The Biggest Loser", which gained viral popularity. To date, this format of the show is in 25 countries, but at that time it was the first sign.

In 2008, Jillian Michaels' 30 Day Shred fitness program was released, which to this day remains one of the most popular. Since then, she has been releasing several similar master classes almost every year, each of which is aimed at solving certain problems: speed up metabolism (Banish Fat, Boost Metabolism), make a flat stomach (6 Week Six-Pack), lose weight in the back and arms ( Killer Arms & Back), lose weight after childbirth (Hot Body, Healthy Mommy).

All programs are sold on its official website. But on the Web there are her video tutorials for almost every set of exercises, you can get by with them.

List of programs

For convenience, all fitness programs developed by Jillian Michaels are collected in a single table that will guide you in the timing of weight loss and the complexity of the proposed sets of exercises.

Training plan for the year

After the first acquaintance with training, the question arises: what to choose and where to start? Such a variety of programs takes many by surprise. However, the coach herself not so long ago offered her users a rough plan for the year, broken down by months, which puts everything on the shelves and sends them to certain video lessons.

If you do not have such long-term plans, but you want to pick up something less long-term and with a specific goal, we break down all the programs into areas.

Comprehensive programs for 1, 2 and 3 months:

Slim figure in 30 days;
Body shret;
Lose weight in 30 days;
Body revolution.

For the stomach:

Flat stomach in 6 weeks;
Press killer.

For legs and buttocks:

The killer of the thighs and buttocks.

For arms and back:

Killer of fat on the arms and back.

Cardio training:

Lose weight;
Speed up metabolism;
Kickboxing;
Intense cardio.

With dumbbells:

No problem areas;
Strong body;
Body fat killer;
Workouts for problem areas.

Lightweight options:

After childbirth;
For beginners.

Yoga for weight loss;
Unbearable yoga.

For variety:

10-minute workouts;
Extreme shreds;
Strength training with kettlebell;
Lose weight in a week.

Gillian Michaels Fitness Benefits

The diverse focus of the programs allows everyone to choose something for their needs in losing weight and working out problem areas. Their effectiveness has been proven in practice. Even beginners with minimal physical fitness can do it (special programs have been developed for them).

Her video tutorials are not just a demonstration of exercises on the other side of the screen: Jillian Michaels constantly communicates with her followers and motivates them, not allowing them to give up halfway through.

No special equipment is required, a minimum inventory (several sets of dumbbells, an expander, a gymnastic rug), so you can do it at home.

The basis of the technique is interval training at a high pace. No need to combine sets of exercises from different programs to achieve an individual goal. An experienced trainer has already done it for you.

Studying according to the Jillian Michaels system, you will not stand still, even if you try all her sets of exercises: every year she releases 2-3 new programs.

You can only train in running shoes. It is forbidden to use sneakers or practice without shoes - this increases the risk of injury. If you do not master the correct technique for performing exercises, the effect may not be achieved. Get dumbbells for training (how to make the right choice) or replace them with bottles of sand or water.

Gillian warns of the soreness that will be observed during the first week of intensive training. After this period, it will gradually weaken and leave completely. If muscle pain continues, either you are not doing the exercises correctly, or you need to change the program to an easier one, or you have health problems.

No need to be afraid of building muscle mass: Gillian does not offer dumbbells heavier than 4 kg, and with them it is impossible to get a bodybuilder's figure. All programs are aimed at burning fat and losing weight.

In terms of nutrition

Creating programs for weight loss, Michaels could not ignore the issue of diet, without changing which weight loss will not occur. However, she does not offer any specific diet. Her rules, rather, are slightly adjusted principles of healthy eating:

Jillian Michaels proposes to calculate the daily calorie content using the formula: 655 + (9.57 x weight in kg) + (1.852 x height in cm) - (4.7 x age in years). The result obtained must not be reduced in any way. This normalizes metabolism.
4 meals: 2 main, full (breakfast and lunch) and 2 additional, light (afternoon/lunch and dinner). This improves digestion.
You need to drink 8 glasses of water per day.
Other drinks can be consumed only between meals. It can be or.
It is better to refuse salt, but if it is beyond your power, at least limit its consumption to a minimum.
Keeping a diary will help adjust the menu so that it works for weight loss.
In the first month of training, animal proteins are prohibited: no meat and eggs, and lean fish can be eaten no more than 2 times a week.
A month later, while continuing to exercise, you need to gradually include chicken breast, turkey and rabbit in the diet.

Do not forget about water: you need to drink 8 glasses a day, and this is in addition to other drinks in the form of juices, fresh juices, etc.

Prohibited products:

fast food, snacks (chips, nuts, crispy sticks);
cream, margarine;
mayonnaise;
ice cream;
fatty varieties of fish and meat;
semi-finished products;
pickles, marinades, smoked meats;
canned food;
rich pastries, sweets, cakes, pastries, refined sugar;
dairy products with a minimum fat content;
coffee, alcohol, carbonated and energy drinks, store juices;
white rice, semolina.

Sausages and boiled sausage without fat can be allowed, but extremely rarely. Sauerkraut - only in small quantities as a separate ingredient in salads.

Sample menu for 1 day:

Program Overview

"Slender figure in 30 days" (30 Day Shred)

A program designed specifically for the unprepared. One workout takes only 25 minutes. 5 minutes are spent on a warm-up and a hitch, and 20 minutes are spent on the main part. The principle of building a lesson - 3/2/1:

3 minutes - strength exercises;
2 min - cardio load;
1 min - pumping the press.

The program consists of 3 levels of 10 days each:

Level 1 - simple, affordable workload, excluding weekends;
Level 2 - the most difficult, but you need to endure it in order to see the first results;
Level 3 - easier than level 2, but harder than level 1.

Advantages:

the duration of the lesson is only 25 minutes;
suitable for beginners with minimal physical training;
the complex includes power, aerobic loads and exercises for the press, which allows you to quickly burn calories and pump muscles at the same time.

And most importantly, thanks to this technique, it is really possible to lose 5-6 kg in 30 days and reduce the size of the waist and hips by several centimeters.

"Lose Weight in 30 Days" (Ripped in 30)

The principle of building classes is the same as in the previous review: 3/2/1. However, here the trainer already offers 4 levels, each of which lasts 1 week. They are steps of the same ladder, and each one is more difficult than the one before. Get ready for the fact that it will be easy only in the 1st week, and the rest of the time you will have to work hard. But such a gradual increase in loads minimizes stress for the body and makes the process of joining the sport more gentle. The duration of one workout is half an hour. You need to do 5-6 days a week.

There are exercises with dumbbells, and of varying severity. Gillian recommends having two sets on hand: one and a half and 4 kg each.

What is good about this complex:

every week - a new level: the body does not have time to adapt to the loads, the exercises do not get bored;
the program is aimed at working out all muscle groups;
can be practiced even for beginners;
even if you have tried the 30 Day Shred program, you can safely practice Ripped in 30, as the exercises here are different.

The complex also has its drawbacks. With good physical preparation, it may seem too easy, and without effort, the effect cannot be achieved. In such a situation, it makes sense to pick up something more solid from Michaels. The second minus is that the program has not yet been translated into Russian, so you just have to repeat the exercises for the trainer in video tutorials.

Body Revolution

Calculated for 3 months. The frequency of training is 6 times a week and they include:

4 strength trainings with the study of different muscle groups: 1 and 3 days - abs, shoulders, triceps, quadriceps, chest; 2 and 5 days - back, biceps, abs, buttocks, back of the thigh;
Days 4 and 6 - two cardio workouts.

Every 2 weeks, strength training becomes more difficult, every 4 - aerobic.

The course consists of 3 levels, the duration of each is 1 month:

Level 1 - improved metabolism and fat burning;
Level 2 - strengthening muscles and improving the figure;
Level 3 - consolidation of the result and achievement of the set goals.

Jillian Michaels attaches a class calendar for all 3 months to the video lessons.

You will need inventory: 2 pairs of dumbbells and a tubular expander. As a bonus, the trainer also offers a week of preliminary preparation for her three-month improvement course. It consists of a daily alternation of 2 phases: morning (strength) and evening (aerobic). The exercises are not difficult, but useful and improve the effectiveness of the entire program.

Why choose Body Revolution for weight loss:

there is a ready-made training plan for 3 months;
sets of exercises are varied;
alternating strength and aerobic training - a guarantee of weight loss;
the course is accompanied by a separate nutrition plan, a calendar for all 90 days and a detailed description of training;
the duration of the training is only half an hour;
a preparatory aerobic-strength course will improve the effectiveness of losing weight;
as training becomes more difficult, the body and indicators such as strength and endurance are improved.

Of the minuses, it is worth noting the duration of the course and the need to purchase a tubular expander.

"Flat stomach in 6 weeks" (6 Week Six-Pack)

The program runs at a high pace, so it is hardly suitable for beginners and lazy people. A long one lesson is half an hour, each consists of 2 cycles: the same set of exercises will need to be repeated twice.

There are two levels:

Level 1 - the first 4 weeks as a preparation for further loads;
Level 2 - the next 2 weeks involve the implementation of a complex of rather complex exercises.

Everyone who is dissatisfied with their figure at least once considered the possibility of switching to proper nutrition, as well as visiting the gym. And, of course, everyone transfers the beginning of a new life to Monday, next month, next year, and so on. Indeed, it is extremely difficult to leave harmful, but such comfortable habits and acquire new ones. And how difficult it is to overpower yourself and buy a subscription to the hall! Good intentions are never enough.

It is for those who find it difficult to change their entire lifestyle at once that video tutorials and online workouts have been created in which well-known fitness trainers are ready to reveal their secrets on the way to a slim figure. One such trainer is Jillian Michaels.

Who is Jillian?

Recognition came to her ten years ago, after the release of the sensational program "Slender Figure in 30 Days" (30 Day Shred), and awareness and acceptance of oneself - much earlier.

Her childhood was not easy. Her parents divorced, and psychological problems arose. Stress eating has led to extra pounds. So, with a height of 158 cm, Jillian weighed almost 80 kg.

When the girl was 14 years old, her mother took her to the karate section. Thus began Jill's introduction to the sport. She began to actively work on herself, cherishing the dream of her own fitness club. In 2012, she succeeded. The opening of the gym was the beginning of Jillian's career.

Gillian's programs and books

Today, the track record of a successful fitness trainer has many books and programs in which she shares the secrets of achieving an ideal figure. In them you can find answers to many questions:

how to determine your type of metabolism;
how to make the right diet;
how to lose weight and stick to one weight;
how to get the perfect shape with the help of simple workouts.

One of the most famous programs of Jillian Michaels "Lose weight in 30 days." It was designed by Jillian in 2011. Jillian Michaels system Ripped in 30 consists of 4 levels and includes aerobic strength training. This course is a continuation of the popular 30 Day Shred program. However, it is suitable for both beginners and people who have completed the basic course of exercises according to the “Slender Figure in 30 Days” system.

Jillian Michaels Lose Weight in 30 Days

This training system differs from the previous "30 Day Shred" in that it can be conditionally divided into 4 weeks according to the level of complexity: from the simplest to a rather tangible load by the end of the month. It is based on the same principle of "3-2-1", that is:

three minutes of power loads;
two minutes of cardio;
one minute of abdominal exercises.

As practice shows, such an interval approach has proven itself perfectly. It allows you to achieve tangible results in just a month of daily training.

So what do you need to get started? Very little:

Exercise mat.
Sneakers.
Dumbbells weighing 1.5-4 kg (depending on training).
And, of course, desire!

Consider, together with personal trainer Jillian Michaels, all the courses in order. Each level takes one week of time. Jillian recommends exercise 5-6 times a week.

The first level includes a fairly feasible load for beginners. This level is the easiest compared to the others. This is followed by the second level, here you have to sweat harder. Well, the third and fourth levels (respectively 3 and 4 weeks) cannot be compared with the previous two. But the result will be impressive! This is evidenced by numerous reviews and recommendations.

In order to achieve results quickly and keep them for a long time, Jill recommends a special diet. In general, it can be described rather than as a diet, but as a system of 4 meals a day. Gillian adheres to the principles of a healthy diet, which includes:

vegetables and fruits;
whole grains and legumes;
meat, eggs;
seafood;
dairy and dairy products;
nuts, spices, healthy oils.

Naturally, for the duration of training (and ideally forever) should refuse such products:

alcoholic drinks;
coffee;
baking and confectionery;
trans fats;
fast food.

By following these simple guidelines, sticking to a proper and healthy diet and doing workouts with your personal trainer Jillian Michaels, you will get the figure of your dreams, achieve perfection and gain self-confidence! All in your hands!

And finally, the opinions of people who dared to try to change themselves and their lives:

Completed a 30-day Jillian Michaels workout and was stunned by the results. Minus 5 cm in the hips and 7 cm in the sides! I will say right away that the program is not for the lazy, it is definitely not worth skipping classes, but with sufficient motivation (as in my case) it is not difficult. Definitely recommend!

Tatyana, 32 years old

I used to do fitness and power loads in the gym, but after the birth of a child, time is sorely lacking. Salvation for me was the program Ripped in 30 by American coach Gillian Michaels. It is convenient because it does not require absolutely no costs, and is also suitable for those who do not always have free time, but at the same time want to look good. I've already lost 4 kg and I'm not going to stop there.

Slimness is easy if you methodically approach the formation of the body. Regularly performed exercises, the right pace, perfect technique, self-discipline will help get rid of problem centimeters, tighten shapeless zones, lose the treasured few kilograms. The Jillian Michaels Slim Figure course in 30 days confidently creates a beautiful figure for you. You just need to get started!

What is the success of the course "Slender figure in 30 days"

The success of the popular complex is facilitated by the personal result of the coach, clearly visible in all photos and videos. Gillian demonstrates an enviable figure that has retained feminine outlines even with constant training. Michaels was curvy as a child, so the girl is intimately familiar with the complex problems of weight loss. The course of exercises has been tested, corrected by the coach, confirmed by a real personal result, which proves its effectiveness.

An important role in the success of the Gillian complex for a slim figure is played by several more factors:

a short duration of classes, allowing the most active ladies to set aside time for exercises from Michaels;
strict sequence of exercises from Jillian Michaels, evenly involving all muscles;
lack of special equipment, allowing you to start building a figure without going to a special sports store;
the availability of exercises for girls with any level of training, which gives a chance to improve the figure even for the first time acquainted with 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 stay to rest, the muscles of the chest, arms, buttocks, hips, and back will work in exercises. An intense pace encourages you to give your best so that the result of the classes begins to impress after several workouts. The Michaels course is conventionally divided into three sections:

Strength exercises - duration 3 minutes.
Emphasis on the press - duration 1 minute.

The cyclicity of different exercises does not let you get tired, keeps you in good shape, sets an active rhythm. This approach contributes to the simultaneous weight loss and creation of body relief, so it is great for owners of different figures. The course captures only 30 days and consists of 3 programs at once, focused on 10 days each. The Michaels Gillian class schedule is as follows:

The first decade of exercises - adaptation to loads, familiarity with the program, development of all muscle groups, mastering the technique.
Days of rest.
The second decade of exercises - work to the maximum, increasing the load, engaging the smallest, inactive muscles.
Days of rest.
The third decade of exercises - consolidation of the result, evaluation of effectiveness.

How to do the program correctly

For performance, train with dumbbells, selecting their weight according to your personal level of physical fitness. It is recommended to use a set of weighting agents, which allows each session to be carried out with benefit, preventing the muscles from getting used to a certain load. A little secret: if there are no dumbbells, replace them with bottles filled with liquid. It is allowed to adapt books, figurines, heavy crystal vases as weighting agents, however, for further classes according to the Gillian method, it is advised to get at least a pair of dumbbells.

When it comes to exercising from Michaels, experts advise two optimal periods - in the morning or after a couple of hours after a 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, practice in sneakers, because active jumps, lunges, and quick changes in position can accidentally injure your foot. Choose a form that preserves freedom of movement so that training is comfortable.

Take your measurements before starting Gillian's course. Measure volumes:

chest,
waist,
hips,
buttocks,
legs separately in their upper part.

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

Video reviews

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

Became "(30 Day Shred)". This course of exercises made a real splash among those who want to lose weight: in just a month you will get rid of excess weight and make your body beautiful and fit.

About Jillian Michaels workout "Slender figure in 30 days (30 Day Shred)"

"Slender figure in 30 days" - a special course created by Jillian for beginners in fitness and sports. Workout only lasts 25 minutes, and this is enough to tighten the body in a month and help you lose weight. The lesson traditionally begins with a small warm-up and ends with a hitch. It is not recommended to skip them, because your body must prepare for the load.

The main part lasts 20 minutes and runs according to the 3-2-1 principle. What it is? This is a super effective fitness technique from Jillian: 3 minutes of strength training, 2 minutes of cardio and 1 minute of ab exercises . As a result, you strengthen muscles and lose weight.

The program "Slender figure in 30 days (30 Day Shred)" consists of three levels, each of which you are engaged in for 10 days:

1 level quite tolerable in terms of complexity, and compared to the second and third ones, one might even say, simple. Do not count, of course, on an easy walk, but. You study it for 10 days, preferably seven days a week, and move on to level 2.

2 level- most disliked most difficult the majority of those involved. After the walking first, 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. Do not quit training, even if the second level seems overwhelming to you.

3 level more accessible than the second. Yes, and your body has already become hardy, you are no longer afraid of loads, and the reflection in the mirror is already pleasing. 10 days of the third level, and now you can think about what to do after the Shreds course.

So, the 30 Day Shred class schedule is as follows:

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

That is, every day you do one video for 20-25 minutes. If you yourself want to increase the load to achieve faster results, then you can add other Jillian Michaels workouts. But if you are just starting out, we advise you to train for the first month. only under the 30 Day Shred program.

Benefits of the 30 Day Shred Slim 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 love fitness, because it will become so accessible, understandable and effective for you.

Questions and answers about the workout "Slender figure in 30 days (30 Day Shred)"

1. What dumbbells are best for training?

For those who have an initial level of physical fitness, you can use dumbbells 0.5-1 kg. For the average level - 1.5 or 2 kg. The exercises involve the muscles of the arms and the shoulder body, so such weights will be optimal.

2. I have 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 still it is still hard. Should I start the second level?

Definitely worth it. The second level will be, by the way, much more difficult, but there is no need to delay it. Firstly, the more your body gets used to the current loads, the less efficiency it receives from training. Secondly, it makes no sense to exercise "in the comfort zone", so you will not lose weight.

3. I work out with Gillian for 30 weeksday Shred. Today I weighed myself and it turned out that I gained 1 kg! Does that mean I'm getting fat?

4. Do I need to do the program all 30 days in a row, without days off? This is real?

In fact, this is very real, especially since the training is quite short. Gillian herself advises to study all 30 days without days off, but if you are afraid that you will not be able to do it, 1 day off per week will not be critical.