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Jillian michaelson slim figure in 30 days. Classes with Jillian Michaels. Where to begin? In what order? Jillian Michaels Diet - Allowed Foods

Make your body the way you have long dreamed of!

Here is an effective 30-day course of exercises from the expert in the world of fitness Jillian Michaels - " Slim figure in 30 days» ( 30 Day Shred

A huge number of Jill's fans began their journey to a slim figure with this unique workout.

The program "30 day shred" (in the circles of fans just SHREDS) is designed for 30 days. 3 levels. Each level lasts 10 days, then one day break and then the next level. The workout lasts approximately 30 minutes. But, this is quite enough to feel the whole pressure of Gillian and feel the strength in the whole body.

This complex is specially prepared for people who are not constantly involved in sports, but who want to lose weight. The exercises from it are simple and are performed according to the “3-2-1” scheme: three minutes are devoted to strength exercises, two minutes to cardio exercises and one minute to exercises for the press. Performing these exercises consistently, you will be able to burn excess calories as effectively as possible, strengthen muscles and get the result in 30 days.

Inventory for this program:

Sports uniform (sports pants should be elastic, easy to stretch and not hinder movement!);
Sneakers (Do not exercise barefoot!!! This can lead to foot and ankle injuries);
A pair of dumbbells (If dumbbells are not available, you can use plastic bottles filled with water with a volume of 0.5 liters.).

How to make Shreds?

Shreds can be performed in the morning, or in the evening, a couple of hours after a light dinner. The technique of doing the exercises is very important, so we recommend that everyone who is going to do this program review the entire complex. So you can easily perform the exercises you already know.

The program is divided into 3 levels of difficulty, each of which takes 10 days.

Classes begin with a mandatory warm-up and always end with relaxing and stretching exercises. Each level has 3 cycles, each of which in turn consists of 3 types of exercises: strength (3 minutes), cardio (2 minutes), abdominal exercises (1 minute). Following this schedule, you will be able to burn calories to the maximum and achieve amazing results. Jillian Michaels will squeeze the best out of you, by the middle of the cycle you will be sure that you can't take it anymore, but you can't! The body is capable of more than we sometimes think, and Gillian's training is proof of this.

Turn on the video louder and forward, to meet a slender, toned body!

1. Slim figure in 30 days Level 1 (1 week)

In the first level of shreds, the complex consists of such exercises as squats, push-ups, lunges with weights, jumps, a killer set of abdominal exercises and this is not all that the first level of the 30 day shred course will please you with.

In the beginning, you will feel that this is not for you. That you can't. You will feel sore muscles the next day, but don't give up! With each new workout, your body will fill with pleasant sensations. You will wake him up with daily workouts and be surprised how every day you can more easily perform this complex, which, as you thought, was not lifting for you.

2. Slim figure in 30 days level 2 (week 2)

Everyone who passed this level considers it the most difficult of the whole complex. And you will again feel as if you were in a meat grinder.
All those hobo push-ups, quad jumps, deep lunges, and you'll learn from experience that Gillian hates having any of your muscles go out of work. You can't just press dumbbells or just squat. You must do both at the same time.
The second secret weapon of Jillian Michaels is the plank exercise. You will meet him at the second level of shreds (both static option and plank jumps). This seemingly simple exercise perfectly works out the muscles of the shoulders, arms and especially the press.

Among first-time 30 days shred participants, very few people are able to enjoy the second level of the program. For most, it is difficult from the first to the tenth day. But if on your first day with Gillian you were not even sure that you could make it to the end of the workout, now, despite all the difficulties, there is a stubborn confidence in you that you will go through this hell to the end. You can!

3. Slim figure in 30 days level 3 (week 3)

One day of rest between levels and off we go! Like the previous levels, the third also frightens with its obscurity. But training is doing its job, your endurance by this point has already increased by 200% compared to the original. And let the sweat pour into three streams, but the breath no longer goes astray and the work of all muscles gives tremendous pleasure.

Superman, plank push-ups, squat jumps, plank runs, jumps, side planks, dumbbell runs, and squats.

10 days at this pace and you've completed the Jillian Michaels program Slim figure in 30 days". Congratulations!

30 day shred. Results.

Forget about scales! At this stage, the weight can fluctuate and mislead you and thereby frighten you away. Overworked muscles can swell from an unusual load, retaining water, so weight can increase. Measurements must be made only with a centimeter tape. Before starting the program, take all the necessary measurements: bust, underbust, waist, abdomen, hips and legs. Write down your parameters and after passing each level compare them. You will see an amazing picture of how your hated centimeters are melting before your eyes. The body will tighten and gain relief.

So! You did it! You did it! Your figure has already noticeably changed and these changes are noticeable not only to you. Now you can be proud of yourself. I don't think you can be stopped now. Has training become a lifestyle for you now? Then Gillian has many more different workouts for every taste. Make your choice and don't stop!

I looked at a few reviews and decided to get started. At that time, I was not even registered here. And now I'm with you and I hasten to tell everything!!!

Few words about myself...

I must 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 got back in shape with using nutrition(diet to speed up metabolism), keeping a food diary and of course exercise! But still it's not so easy for yourself motivate every day and I decided to look for video fitness lessons 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 videos themselves...

The program immediately interested me in an unusual approach to business. I also love building for myself. STEPS development. And just like that there were Difficulty LEVELS. Like in the game

One video lesson lasts about 25 minutes. That is, you only need to do 25 minutes a day, which is not much at all! For me it was very important. I could have time to work out in the afternoon while the child was sleeping.

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

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

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

What they say about this program:

Make your body the way you have long dreamed of! Here is an effective 30-day course of exercises from the expert in the world of fitness Jillian Michaels. This complex is specially prepared for people who are not constantly involved in sports, but who want to lose weight. The exercises from it are simple and are performed according to the “3-2-1” scheme: three minutes are devoted to strength exercises, two minutes to cardio exercises and one minute to exercises for the press. Performing these exercises consistently, you will be able to burn excess calories as effectively as possible, strengthen muscles and get the result in 30 days.

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1 LEVEL OF DIFFICULTY (first 10 days of training)

The video lesson begins with an introduction to the participants. Together with a coach jill , there are two of her assistants. Natalie - She performs a more complex version of the exercises. And Anita - for beginners, an easier option.

I constantly looked at Natalie, because all the same, I kept 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 (who doesn’t have them, I recommend buying them. I’m delighted with them, in extreme cases, take bottles of water)

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

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

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

And exercises with dumbbells. Which are very cool to tighten the arms and strengthen the muscles of the legs.

★ Then - exercises on abdominal Press. 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 class, as in all fitness programs, there is a . It is short and simple, but without it it is impossible. After the lesson, I continued stretching for another 5 minutes.

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results

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

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

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

I was looking forward to level 2! I crossed off days on the calendar every day. And that day has come!

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2 LEVEL OF DIFFICULTY (second 10 days of training)

★ Warm up is similar to the first level

★ Cardio is also a little more complicated (difficult jumps with raising the knees to the waist and jumps with an emphasis on the hands appeared)

★Strength training - very unusual! I liked the new push-ups with a pass on the hands and more complex dumbbells.

★ Exercises for the press pleased with their novelty. Although for the first LEVEL the press was already so pumped up that the exercises were not very complicated.

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

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results

The results are encouraging every day. The body was tightened, the centimeters were gone ... The weight gradually decreased.

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3 LEVEL OF DIFFICULTY (last 10 days of training):

★ There are a lot of exercises combined from several at once, which were previously

★ I liked the new elbow exercises and my favorite "boat" to strengthen the back

exercise "boat"

★ I also liked interesting jumps and a 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 a lot of weight anyway, but I can assure you that losing weight is much more difficult when there isn’t a lot of it anyway! And here I already focus not only on the readings of the scales and the centimeter, but also on my internal sensations and the presence of muscles.

I apologize in advance for the photo. When I started to study, I did not 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 up, especially my legs, hips, back. The press worked well. My hands were pumped up before that, but the exercises only benefited them. The weight has been significantly reduced by approximately 4 kg.

Of course, nutrition plays a big role. I tried not to eat after 6pm. I also sometimes practice banana-kefir diet.

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

I am currently working on fitball and a bench for the press and back.

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Are there any downsides to this program?

I can say that I would attribute a short warm-up to minor disadvantages. Due to the fact that the warm-up is fast, my muscles did not warm up and at the 2nd stage I slightly damaged the calcaneal tendon. But I won't take away 1 star for that. 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 sooner!

Thank you Jillian Michaels for such wonderful exercises that help to 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 of these workouts):

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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)"

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

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

Every woman, regardless of age, dreams of an ideal and And almost every winter, treacherous "reserves" nevertheless appear on the body. And if the beach season is still far away, then deep in the subconscious mind there is a thought that pushes back the ghostly saving Monday, from which daily runs will begin and What to do if half of spring has already passed, but things are still there? In this case, the author's video instruction by Jillian Michaels "Slender figure in 30 days" will come to the rescue.

What is the course focused on?

The video tutorial will help everyone to find a toned body and lose up to 10 kg of excess weight in just 1 month. The one and a half hour course is divided into three parts and was developed by the author primarily for people who do not have regular physical activity. Jillian Michaels created several video programs at once, designed for different purposes, but the training workout "Slender Figure in 30 Days" instantly gained the most popularity among the population.

Transfer your experience

In her youth, Gillian herself had a pernicious habit of seizing experiences and was a chubby girl. With the help of classes in various sports sections, she quickly brought her body into an ideal, toned state. It would seem that having achieved a result, one could stop, but not in the case of Gillian. Awareness of one's destiny becomes so bright and distinct that one's own developments appear, and the call "Lose weight in 30 days!" no longer seems to be something unrealizable.

It is important for every person who buys this special course that the program has passed its first tests on the creator herself. When people see a real role model in front of their eyes, it gives them more confidence and greater personal motivation.

Study of metabolic processes

Gillian was able to take her place among America's leading fitness instructors because she worked not only in the gym. She found an integrated approach to the solution. Training alone will never give the desired result, no matter how much we count on them. The author's study of metabolic processes in the body helped to achieve great success and universal recognition. There are a lot of recommendations on nutrition, and everyone can choose for themselves, in parallel with the course "Slender figure in 30 days", something from their own, individual gastronomic preferences. In addition to video courses, the famous coach also publishes author's books.

The effectiveness of simple exercises combined with a well-established scheme

The author of the video lessons was in solidarity with the progressive athletes of her time, who use only simple exercises in their training. Why complicate the process, if all you need to do is bring the number of approaches and their alternation to the correct dosage. So, the 3-2-1 magic scheme has become a key moment in the Slim Figure in 30 Days program, where simple ones last exactly 3 minutes, running cardio loads continue for 2 minutes and 1 minute is devoted to training the press.

Strict sequence

Many people who try to achieve a perfect, toned body on their own, periodically experience a feeling of complete failure. Hopelessness, lack of progress in classes and visible results make people rush from one chosen diet to another, from one set of exercises to the next newfangled one. Who doesn't know this situation? It seems that you don’t overeat, and every morning you sweat on a run, and you pump up the press, but you can’t squeeze into last year’s one.

"Slender figure in 30 days": reviews of people who have completed the course

Therefore, willy-nilly, you begin to listen to the advice of other people who recommend this or that method of training. So, according to the reviews of many fitness enthusiasts who have already tried the video course “Slender Figure in 30 Days” from their own experience, it is indeed possible to achieve certain results during this period.

Are you used to getting on the scale every morning? Do not be alarmed if it seems to you in 10 days that excess fat is in no hurry to leave your body, and the arrow treacherously froze at the initial indicator. Take a close look at your figure in the mirror. See how embossed the stomach becomes, how taut the buttocks are, and the chest seems to look more magnificent? This means that your workouts give visible results. At the first stage, a process occurs as a result of which the body is brought into tone. Muscle mass is noticeably heavier than body fat. Partially fat was removed from the body, but its place in the total body weight was taken by emerging muscles.

Sometimes people note that after the start of the training course, the total weight even slightly increased (again due to the growth of muscle mass). It's not scary. The body will soon get used to its new state, and the process of active burning of subcutaneous fat will begin. In addition, the course "Slender Figure in 30 Days" consists of three parts, alternating which in any order, you can achieve good results.

Get used to the intensity

So, we found that the first 10 days is not an indicator of local burning of excess fat. The first decade of the month teaches people to get used to the intensity of the loads and visually improves the shape of the body. It may seem to someone that the physical activity proposed in the program is excessive. But lighter loads will not be able to achieve the desired result in such a short period. In addition, one of the parts of the video tutorial lasts only half an hour. Well, thirty minutes of daily exercise, no matter how intense they are, is able to withstand even a person who has not trained before.

No need to force events

Some people who have previously had experience in sports believe that if you aim at an hour and a half daily workouts right away, the effect will be even faster. This is not true. No need to be zealous and immerse yourself in training. The body will not appreciate it. On the contrary, he will resist with all his might. This special course is designed to the smallest detail. The main thing is to set yourself up so that when the ideal body is molded, "Slender Figure in 30 Days" will remain a daily guide and admonition to never again allow yourself slack in relation to extra pounds.

Difficulty levels

Jillian Michaels offers her followers simple exercises grouped into three levels of difficulty. We remember that it is not necessary to start from the simplest level and build up to the most difficult one. You can alternate the levels by day as we see fit. Each person has individual characteristics. Sometimes a schedule that works for one person may not work for another. Another feature of the presented complex is the involvement in the exercises of all muscle groups without exception. Do not disregard even not particularly developed muscles of the body and become slimmer every day! That is the goal of Jillian Michaels.

Some caveats

The intensity of the proposed loads, even if they last only 30 minutes a day, people with deviations in the musculoskeletal system are not always able to withstand. If after training you notice joint pain or other symptoms that are not related to the construction of muscle tissue, then it is better to consult a doctor for certain recommendations. Well, it is customary to remove the muscle pains that have arisen among fitness enthusiasts with warming ointments.

Lesson conditions

In order to start training, it is not at all necessary to have an equipped training complex at home. To master simple, but very effective exercises, you will need a little free space in the room where you can lay a couple of dumbbells, which can easily be replaced with homemade weights. In the role of home-made dumbbells, plastic cylinders filled with water often act.

Psychological attitude

Remember, no matter how ideal the presented complex is, it will not work effectively if a person is skeptical about the final result in advance. Moreover, you need to do it only in a positive mood and with a smile on your face. The very process of doing the exercises should be pleasant, and not turn into a mandatory routine. In addition, if you clearly imagine what you want to blind ideally, a slender figure in 30 days, a beautiful body and admiring glances of girlfriends and secret admirers are provided to you.

All obese people dream of losing weight without harming their health. Proper weight loss in 30 days is a course of an adjusted diet and exercise system - losing weight with this approach is not so difficult, the main thing is that your figure will become perfect. If you do not have time for sports, then you can focus on nutrition. At the same time, keep in mind that without physical activity, at least in the form of exercise, it is unlikely that it will be possible to make the body attractive and embossed.

How much weight can you lose in 30 days

You can get rid of excess weight in one month or significantly reduce it for men and women with the help of well-chosen low-calorie nutrition. True, losing 10-20 kg in such a short period of time is possible only in unsafe and unhealthy ways, for example, all kinds of starvation diets. Any person working in the field of fitness will tell you that by burning fat in 30 days, you can lose from 2 to 2.5 kg.

How to lose weight in a month

Safe weight loss involves combining a healthy diet with physical activity. For example, you can lose weight by 1-2 kg per week (depending on the characteristics of the body) if you exclude unnecessary snacks and stop eating sweets every day. In the daily diet, you should leave a healthy breakfast, lunch (full) and a modest but protein-rich dinner. You can enter a couple of snacks with vegetables or fruits that are saturated with vitamins. In addition, do special exercises at home or do:

light jogging;
swimming;
big tennis;
sports walking;
bike rides;
dancing;
gymnastics;
skiing, etc.

Slimming with Jillian Michaels

The “lose weight in 30 days” program from Jillian Michaels, which consists of 3 courses, the duration of each of which is 10 days, has gained great popularity. It will be possible to achieve maximum results only with an integrated approach, consisting of proper nutrition and exercise. This fitness program is based on the "irritation" of the muscles, which helps to reduce the volume and tone all the muscles. The program itself is primarily designed for beginners, because. half an hour of classes is not so difficult to endure.

Proper nutrition does not mean any protein or carbohydrate-based diet, but a four-time menu consisting of wholesome and natural products. Fast food with soda is subject to a complete ban. For classes, you will need to purchase a gymnastic mat and dumbbells weighing 1.4-2.3 kg. Before starting the course, it is advisable to keep a weight loss diary, where you will need to record your weight, volume, and diet.

30 days weight loss program

Remember that the program "lose weight in 30 days" includes both healthy eating and exercise. Physical activity should be daily: pump your abdominal muscles, run, do push-ups, etc. Additionally, go in for badminton, table tennis, swimming. Nutrition is desirable to be fractional, for example, 4-5 meals a day. You can alternate one day of eating only plant foods with one day of dry fasting. In order for food not to harm the body, it must include the necessary amount of nutrients:

Breakfast should be rich in whole grains and protein: an omelet with vegetables, a serving of oatmeal, a glass of low-fat milk, etc.
Lunch should include a light salad, protein in the form of lean cheese/chicken.
The dinner menu should include all food groups, e.g. fish, lean beef/chicken with vegetables, etc. Try not to eat pasta.

Diet

To lose weight in a month without harm to health, choose the right dietary diet. The daily diet should be light, but do not abuse fatty and starchy foods, do not overeat. By adding to it, you can lose not 2-3 kg, but 4-5 in a month, without feeling much hunger. Try to limit salt and sugar. You can consume up to 150-200 g of baked / stewed / boiled meat and 200-300 g of fruits per day, except for grapes with bananas. The number of vegetables per day should be 300-400 g - minimize the consumption of potatoes and legumes.

Exercises

With regular training, you can significantly speed up your metabolism, so that fat burning becomes more intense. For all the time of training, it will be possible to remove fat from such problem areas as the stomach, sides. In addition to visiting the pool, tennis court or cycling, try the following well-known exercises: