The system of losing weight and gaining a slim figure in 30 days from Jillian Michaels: 1, 2, 3 level, how to perform, photo and video lessons

The women's dream of fast weight loss has become a reality thanks to Gillian Michaels' Slimming in 30 Days System. Numerous reviews of women are proof of the effectiveness of the technique.

System advantage, efficiency and results

The technique allows you to select exercises on an individual request. The absence of complex simulators, exercises with a large set of weights create persistent motivation to exercise.

The system attracts by the short duration of individual complexes - about 30 minutes. The intensity of the exercise ensures weight loss. The basis of popularity is the coincidence of the results with the declared 30 days.

Basic principles of the method

Gillian Michaels' Slim in 30 Days technique is based on a combination of:

• intense training;
• diet.

Exercise and diet are selected on the following basis:

1. Your metabolic rate determines your dietary choices and exercise intensity. Fast metabolism - predominantly carbohydrate diet and increased stress. Slow metabolism - predominantly protein diet and reduced exercise.
2. Calorie balance adjustment. Energy consumption from training is more than energy from food by 500 kcal.
3. Organization of four meals a day, including:

• vegetables;
• fruit;
• lean meat;
• dairy products.

Gillian Michaels' Thin Figure in 30 Days method excludes visits to cafes. The diet is controlled by a diary.

Exercises for the abdomen and abs

Removing fat is not enough. It is necessary to fix the elimination of fat by strengthening the muscles. Jillian Michaels suggested a short but intense workout called “Flat stomach in 6 weeks”, which includes 2 stages of 3 weeks. The duration of the daily training cycle is 30 minutes.

Required attributes:

• mat;
• dumbbell.

Beginners perform the complex without a dumbbell.

Warm-up stage 1 - arms up and back, down and back. Marching with alternating high leg raises, wide arms up and down. Next are the squats combined with the swings of the crossed arms. The warm-up ends with the rotation of the torso. The purpose of the warm-up is to warm up the muscles.

Further exercises with and without a dumbbell. Dumbbell in arms extended up. The legs are lifted and the arms are moved to them. Then - lunges of the legs with arms extended forward. The stage ends with relaxation on a mat with stretching of the back and abdominal muscles at a slow pace to calm the pulse.

The second stage is exercises with a dumbbell, the pace of the exercises is higher than in the initial stage, the loads increase. It is not recommended to start this complex without experience in training in the 1st stage. Relaxation at the end of the stage is also done on the mat in a calm mode with a torso stretch.

Exercises for legs and buttocks

Weight loss is provided by targeted physical activity that creates a local effect in a short period of time.Such a system became the technique of Giliana Michaels, which is called the "Killer of fat on the thighs and buttocks." The same technique forms the muscles of the legs.

Complex structure:

• 3 levels;
• the daily duration of the level is 45 minutes;
• the total duration of the level is 10 days;
• rest between levels - 2 days.

Required attributes:

• mat;
• dumbbells.

The system has an intense and forceful style by exerting tension in certain leg positions. For example, in the 1st level, jumps are supplemented with stretches with a lunge of the legs, and the press from the support on the arms - by alternating leg lifts with a back bend.

At the 2nd level, dumbbells appear, and to create additional stresses, they use the heel support of the extended leg on the chair seat. In the 3rd level, there are more exercises with jumps and wide swing of the legs. A relaxation mode is offered at the end of each level.

Exercises for the arms and back

Program structure:

• 3 levels;
• the daily duration of the level is 30 minutes;
• the total duration of the level is 10 days;
• rest between levels - 2 days.

Beginners perform the easy option.

1st level warm-up - hand rotation with swings. The load on the muscles of the legs is small, associated with a change in their position.

The power dumbbell complex is aimed at the arms and back:

• in an upright position, holding dumbbells in their hands, spread them to the sides;
• in a horizontal position, push-ups on the hands from the floor;
• standing on one leg, swinging, holding dumbbells;
• lying on the mat, swinging your arms with dumbbells.

In the 2nd level, the main exercises are performed lying on the mat to concentrate the load on the arms. The third level is more difficult both in terms of power loads and the type of exercise.

For example, dumbbell arm swings are combined with complex torso and leg movements. Completion of the levels takes place on a mat with several exercises, sitting and lying at a calm pace.

Cardio workout

In the complexes of Giliana Michaels, containing cardiovascular training, stand out:

• "kickboxing";
• "Defeat yourself";
• "Lose weight in a week";
• "Body revolution".

By the middle of classes, the load on the heart reaches its maximum. The warm-up ends with jogging in place, or with intense swings. Next, strength exercises are performed. In kickboxing training, the warm-up begins with running in place and vigorous movements of bent arms. Then, in constant motion, an imitation of alternate punches and kicks is performed.

The "beat yourself" complex consists of 5 programs for all muscle groups. For example, program 1 includes chest, abs and triceps, and program 2 includes buttocks and legs. Exercises at the end of cardio workouts are aimed at lowering the heart rate and normalizing breathing. Slow, relaxed arm movements while stretching the muscles on the mat.

Full Body Dumbbell Exercises

Developing a technique based on short-term complexes, Jillian Michaels proposed a dumbbell system that develops all muscle groups.

System structure:

• 4 complexes to choose from;
• the duration of the complex is up to 45 minutes;

The complexes are divided into levels and short cycles.

The transition to exercises with dumbbells is possible only after a warm-up:

• running in place;
• swing and rotate arms outstretched.

Further strength training:

• standing - raising arms with dumbbells, or bending;
• lying on the mat - raising your arms up, or spreading to the sides.

Fat burning and muscle development is achieved with alternating leg lunges and dumbbells in hand. At the end of the strength loads - muscle relaxation in the form of swinging outstretched arms.

Approximate exercise program after childbirth

The postpartum workout program for women is not intense. The trainer warns about the mandatory permission for physical activity from the attending physician.

The program consists of 3 lessons of 25 minutes each:

1. Back, arms and chest.
2. Press.
3. Hips and buttocks.

Each lesson is performed twice a week, and then 1 day off. The duration of the program is 1 month. Warm-ups take place at a shallow pace with shallow squats. Move to dumbbells while lying on the mat. Push-ups with hands from the floor - with an emphasis on the knees, reducing the load on the arms and abs.

By the middle of a workout, the pace increasesThe first set ends with a standing relaxation with stretching of the muscles of the arms and shoulder girdle. The other two are on the mat with slow breathing exercises.

Yoga with Jillian Michaels - Exercise and Workout Program

Jillian Michaels used static yoga poses to stretch muscles and remove fat. Two complexes of 2 levels - 30 minutes each. Dumbbell exercises added in 2nd set.

The pace of classes is lower than in other programs. The name of the exercises is borrowed from yoga, for example, the warm-up begins with the "mountain" pose - slow hand swings with a sinking in an upright position, continues with the "chair" pose - slow half-squats, forward bend and return to the upright position with arms raised.

Warm-up of the 2nd complex - 4 strength exercises. The "mountain" pose turns into a "plank" pose - push-ups with hands from the floor at a slow pace. Further, without lifting their hands from the floor, they move into the "dog" pose - a raised pelvis, a step forward with a leg, a transition to the "dog" pose.

The power cycle is repeated three times.

Exercises after warm up. For example, half-squatting with wide-spread legs to the sides and "freezing" in this position creates increasing tension in the legs and hips. Relaxation at the end of the complexes takes place while sitting on a mat, with support on the arm, or with a tilt to the side of the leg.

The program of the method "Slim figure in 30 days"

Jillian Michaels offers 3 levels of 10 days in the "Slim Figure in 30 Days" program. To assess the results, fill in the table with indicators.

In the table of control of activities by day, a mark is made after performing the exercises of the corresponding level.

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Mode and basic rules

The mode of each level is 3 exercise cycles and relaxation. Each cycle has 4 parts:

1. Warm up - 3 min.
2. Strength training - 3 min.
3. Heart training - 2 min.
4. Press - 1 min.

At the end of the 3rd cycle, relaxation exercises are performed. There are two exercise options - intense and light.

Compliance with this regime is necessarily supplemented by the basic rules of the system:

1. The intensity of the exercise is determined by the individual metabolic rate.
2. The energy expenditure of the exercises should exceed the food energy by 500 kcal.
3. Four meals a day based on low-fat foods, vegetables and fruits.

Fulfillment of 3 levels and diet is the basic principle of the system.

First level

The warm-up begins with swings of the arms in place, then jumps are added to the swings. Further - rotation of the hips and knees, and the end of the warm-up by jumping with arm swings.

After warming up, they proceed to a 3-minute strength training of the 1st cycle:

• pushups;
• dumbbell press squats.

Then 2 minutes of heart training:

• jumping with swinging arms to the sides;
• jumping with arms bent at the elbows (with a rope);

Then 1 minute of abdominal workout lying on the mat:

• bent legs at the knees, hands behind the head - lifting the body;
• pushes upside down, bending them at the knees.

Then 3 minutes of strength training of the 2nd cycle:

• legs bent, imitation of rowing with dumbbells in hands;
• squats with a lunge forward of the legs and bending at the elbows of the arms with dumbbells.

Then 2 minutes of heart training:

• running in place;
• boxing on bent legs.

Then 1 minute of training the abdominal press, lying on the mat - lifting the body with arms behind the head and alternating movement of the legs.

Then 3 minutes of strength training of the 3rd cycle:

• lying on the mat, arms with dumbbells spread apart;
• squats with a lunge of the legs to the sides and raising arms with dumbbells.

Then 2 minutes of heart training:

• jumping with hand swings;
• running in place;
• boxing;
• jumping.

Then 1 minute of training the abdominal press, lying on the mat - lifting the body with arms behind the head and alternating movement of the legs. The 1st level ends with relaxation, sitting on a rug with legs wide apart. At a slow pace, bends to the legs are performed with stretching of the back muscles, movement of the arms back and to the sides with stretching of the muscles of the shoulder girdle.

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Second level

The warm-up begins with circular arm swings, then jumps are added.

After warming up, they switch to strength exercises of the 1st cycle:

• tilt, forward movement on the arms, push-ups from the floor, backward movement on the arms;
• on bent legs, arms with dumbbells to the sides and back.

Then heart training:

• running in place;
• jumping on all fours when resting on hands;

Then abdominal workout - lying on the mat, hands behind the head and alternately lifting the legs while lifting the torso.

Further strength exercises of the 2nd cycle:

• with a lunge of one leg forward, lifting arms with dumbbells up;
• squats with a lunge forward and backward alternately of each leg and raising arms with dumbbells.

Then heart training:

• jumping with a torso twist and arms raised to the sides;
• sliding jumps - large jumps to the side with a turn of the arms.

Then work out the abdominals while lying on the mat:

• lifting the legs up;
• raising the legs simultaneously with the body.

Further strength exercises of the 3rd cycle:

• press dumbbells up with a lift and push of the leg;
• dumbbell squats.

Then training the heart:

• jumping on all fours with an emphasis on hands and raising the legs in a jump to the sides;
• double jumps with arms bent at the elbows (with a rope).

Then training the abdominal press - with an emphasis on the hands, twisting the torso. The 2nd level ends with relaxation sitting on the mat, similar to the 1st level. In addition, relaxation of the gluteal muscles is performed.

Third level

The warm-up begins with circular arm swings, then double jumps with an imitation of a rope, alternate leg lifts with the hands touching the tips of their fingers, running in place and rotating the hips.

After warming up, they switch to strength exercises of the 1st cycle:

• lifting on hands with support on elbows, on a rug;
• simultaneous lifting of legs and outstretched arms, lying on the rug, on the stomach.

Then heart training:

• alternate bending of the legs when resting on the hands;
• half-squat with a jump on wide-spread legs to the sides;

Then abdominal training - lying on the mat, lifting the legs up and "scissors";

Then the 2nd cycle:

• dumbbell press squat;
• squatting with alternate lunge of the legs.

Then heart training:

• "Boxing" with dumbbells in hand;
• running in place with dumbbells in hand;
• jumping with dumbbells in hands and raising them to the sides.

Then abdominal training - lying on the mat, lifting the torso.

Then the 3rd cycle:

• push-ups from the floor with movement on the hands to the sides;
• alternate lifting of arms with dumbbells and legs from an emphasis on hands with dumbbells.

Then heart training:

• jumping with squats;
• high jumps.

Then abdominal workout, lying on the mat, on your side with an emphasis on your hand:

• side push-ups;
• change of position for side push-ups.

The 3rd level ends with relaxation, sitting on the rug, similar to the 2nd level. Burning fat after exercise should be combined with a healthy diet to boost your metabolism.

Diet menu to speed up metabolism by day

Jillian Michaels in the program "Slim figure in 30 days", taking into account the basic rules, suggests to start an accelerated metabolic process in addition to exercises on the menu of a special diet for days for a week.

The products are selected in low-fat varieties.Meals - 4 times a day. The volume of meals corresponds in calories to the minimum physiological norm for age and weight. Observing these conditions during the 1st week of training, the process of weight loss is started, which further develops by continuing the exercises and organizing nutrition according to the selected system.

Fixing the result

To keep the results obtained, it is recommended to repeat all levels of the system, or selectively to your taste. If there is a desire to develop your body further, then Jillian offers a number of workouts, for example, "Lose weight in 30 days", or "No problem areas."

The program for gaining a slim figure and tightening all the muscles of the body by Jillian Michaels has gained popularity precisely because of its high efficiency in the shortest possible time.

Video: Jillian Michaels. Slim figure in 30 days

Slim figure in 30 days by Jillian Michael. Level 1:

https://www.youtube.com/watch?v=mKo1-syZL9s

Slim figure in 30 days. Part 3:

https://www.youtube.com/watch?v=px6q-XYB1QE