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

Classes with are very popular due to the fantastic result. The article will talk about one of them and what results can be achieved with its help.

Jillian Michaels - slim figure level 1

Many of us would not refuse to have a slim and beautiful body. Of course, for this you will have to sweat and work hard, but the result is worth it. The training course from the famous coach is designed for thirty days. Each stage lasts ten days, i.e. there are only three of them. The duration of the workout from start to finish is only thirty minutes. Almost anyone, even a very busy person, has so much time per day. Moreover, the time will be spent for the benefit of a loved one.

Level 1 training contains a set of exercises, consisting of a warm-up, the exercises themselves and the final stage - stretching. It should be noted right away that the warm-up is not complete enough and it is first necessary to warm up the body with additional exercises. It could be Treadmill, elliptical trainer, easy charging.

Jillian Michaels - Level 1: video

30 days + with Jillian Michaels - Level 1

Whole training complex"Slender figure in 30 days" is built according to the interval scheme. Initially, there is a warm-up part, an important and necessary stage of any workout. Then for about twenty minutes, maybe a little less, the main part of the 3-2-1 workout continues. What does this mean? Everything is very simple: three minutes of strength training lasts, two minutes of the cardio stage lasts, one minute is devoted exclusively to the abdominal muscles. The workout ends with a hitch and stretching.

The video is built in such a way that both an experienced athlete and a beginner can train. The class is also led by her two assistants. Each of the girls performs their own (beginner, advanced) level of training. Try the easy level first.

How to understand whether the training is effective and whether the result will be. At the end of the session, you should be tired and sweaty. Fatigue should be at the limit.

It is imperative to engage in sports shoes. The complex has a large number of jumps, take care of your knees. Also for classes you will need dumbbells (any weighting agents) and a gymnastic rug. The optimal time for training is in the morning. Before sports activities, you should not eat heavily.

Jillian based her training on the following exercises: jumping rope, jumping legs, squats with dumbbells, push-ups from the floor and knees, lifting the body or twisting and all kinds of lunges. In order to diversify the complex, the coach added exercises from boxing.

Having overcome the first, ten-day part of the course, the author of the method advises taking a short time out (a day or two) and then proceeding to the second level of training.

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!!!

Something about me...

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 video lessons fitness that would inspire me and help to tighten the 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. excess 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 for cardio exercises and one minute for ab exercises. Performing these exercises consistently, you will be able to burn excess calories as efficiently 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 already had no big weight, but I can assure you that losing weight is much more difficult when there is not much 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 done much better pictures and more detailed.

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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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 public service Michaels didn't like it.

Her path to sports began with a martial arts course. Behind short term 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. Real Success came in 2005 when Jillian Michaels was hired as a fitness instructor on the TV show The Biggest Loser, which went viral. 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 flat belly(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 trainer herself not so long ago offered her users rough plan for a year broken down by months, which puts everything on the shelves and sends to certain video tutorials.

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 can practice minimum indicators physical training (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 mat), 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 don't master correct technique exercises, the effect can not be achieved. Get dumbbells for training (how to do right choice) or replace them with sand or water bottles.

Gillian warns of soreness during the first week intense 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 extensions 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:

1. 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.
2. 4 meals: 2 main, full (breakfast and lunch) and 2 additional, light (afternoon/lunch and dinner). This improves digestion.
3. You need to drink 8 glasses of water per day.
4. Other drinks can be consumed only between meals. It can be or.
5. It is better to refuse salt, but if it is beyond your power, at least limit its consumption to a minimum.
6. Keeping a diary will help adjust the menu so that it works for weight loss.
7. 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.
8. After a month, continuing to exercise, you need to gradually include in the diet chicken breast, turkey and rabbit.

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, shop 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 different 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 training it may seem too light, 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 training 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:

• available ready plan training 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 meal plan, a calendar for all 90 days and detailed description 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.

Going in for sports is not only a tribute to fashion, but also the desire to be always healthy and beautiful. In the context current trends being lazy and running your body is a crime.

Success in life largely depends on how a person looks. You can achieve the desired result through grueling diets, workouts in fitness centers or gymnastics. But what about those who really want to lose weight, but there is absolutely no time for hiking? The answer is: you can do it right at home with video tutorials, for example, "Loose Weight in 30 Days with Jillian Michaels."

Who is Jillian Michaels?

Lose Weight in 30 Days is a program developed by American personal fitness trainer Gillian Michaels. AT adolescence she suffered from excess weight, and she often had to deal with peer ridicule. To avoid this, she became actively involved in sports and eventually acquired perfect body. And then Michaels decided to help others who were faced with the problem of excess weight, and opened her own gym.

She became popular due to her constant participation in American television shows dedicated to weight loss, as well as her programs and video tutorials, which are popular all over the world.

Her example is able to motivate others not to give up, and constantly work on their body. She is the author of workout programs and books that help others overcome overweight. The most popular program is Lose Weight in 30 Days.

What does the program include?

Thanks to the Slim in 30 Days (or Lose Weight in 30 Days) weight loss program, developed by Jillian Michaels, millions of American and non-American women from other countries have been able to successfully lose weight in so much a short time without any supernatural effort.

Benefits of the program:

The training program is designed for 30 days and includes three stages. Each of them is more difficult than the previous one, but it will not be more difficult for you every time, because for each new stage the muscles will grow stronger, the body's endurance will increase significantly, and the body will already get used to such loads.

After each stage, you will need to rest during the day. Each lesson is different in intensity and lasts for 30 minutes, during this time all muscle groups are worked out.

Three minutes of strength exercises are performed, then two minutes of cardio training, and then another minute is allocated to abdominal exercises.

You will not need to revise your diet and change or eliminate something in it. Exercise will greatly increase your physical activity, calories will be consumed a lot, due to which you will lose kilograms.

Conditions for classes

As already mentioned, the 30-day weight loss program developed by Jillian Michaels is designed for a month. However, if you wish, you can train further, because classes can saturate us with energy and strength, strengthen the heart and tighten muscles.

Expensive equipment, as mentioned, is not needed for classes. However, it is still recommended to purchase the following:

You need to do it in the mornings or evenings about two hours after dinner. It is recommended to first watch the technique of performing exercises on the video.

From simple to complex

This weight loss program includes three levels, each of which lasts for 10 days.

The first level is the most difficult psychologically, because it is always the most difficult to start. Remember that the fight against excess weight is expected to be difficult. At the first level, you will need to perform the following exercises:

• jumping;
• push ups;
• squats;
• lunges with dumbbells;
• press exercises.

On the second day after the first lesson, muscle pain may appear, some at this stage begin to give up, but this is absolutely impossible to do. As you train, your body will become more attractive, and this is a great motivation to continue to exercise.

The second level is more difficult in terms of physical activity . You will need to perform deep lunges, push-ups and jump on all fours. At the same stage, you need to practice the bar, in which almost all muscle groups will be involved. At first, plank jumping may seem difficult, but over time you get used to it.

Concerning third level of studies, then at first they may scare you a little, because, most likely, they will seem unknown and complex. But by the time this level begins, the body will be hardy enough and will be able to quickly get used to this complex.

At this stage, exercises such as:

• side plank;
• push-ups in the bar;
• squats with dumbbells;
• plank running;
• jumping.

Different exercises are performed in a cyclical order, so you do not have time to get tired, this mode will keep you in good shape and make you keep a certain active rhythm. This approach the good thing is that you will not only be able to remove excess weight and create a relief for your new body, but this is great for women with different builds.

Class Schedule

Each stage of training according to the Jillian Michaels method is performed according to a specific schedule:

As already mentioned, it is best to practice in the mornings or evenings a couple of hours after dinner. But if you are used to having dinner late enough, you can transfer them to lunch time not to exercise right before bed.

Active lunges, jumps or quick changes of position can accidentally injure the feet, so even at home you need to train in sneakers.

Before starting classes, you will need to take measurements. It is necessary to measure the volume of such parts of the body:

Watch your weight. In the first days of classes, you can put on some weight or it will remain unchanged, but there is no need to lose heart. This is due to the fact that, out of habit, the muscles swell and retain water. But when you adapt to the loads, then note that the weight and volume will be adjusted.

Please note that if you don’t already suffer from excess weight, but just want to keep fit thanks to classes, you can gain new kilograms, but this will not negatively affect your figure, it will only improve it.

Naturally, on the way to an ideal body, great efforts will be required. After all, without them you will not achieve visible results. The above program from Jillian Michaels, helping every woman get the perfect body in just a month, will not always be easy to follow, especially for beginners. But if you are confident in your desire, then do not give up and actively engage. Only active work will achieve a noticeable effect.

Attention, only TODAY!

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 efficiently 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 of 0.5 l.).

How to make Shreds?

Shreds can be done in morning time, or in the evening, a couple of hours after a light dinner. The technique of doing the exercises is very important, so we recommend everyone who is going to do this program to view 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, all-fours jumps, deep lunges, and you'll learn from your own 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.
Second secret weapon Jillian Michaels is a 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!