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

The women’s dream of rapid weight loss has come true thanks to the Gillian Michaels system, called “Slim figure in 30 days.” Numerous reviews of women are proof of the effectiveness of the technique.

System advantage, efficiency and results

The technique allows you to choose exercises on an individual request. The lack of complex simulators, exercises with a large set of weights create persistent motivation for classes.

The system attracts with a short duration of individual complexes – about 30 minutes. The intensity of the exercises provides weight loss. The basis of popularity is the coincidence of the results with the stated 30 days.

Basic principles of the technique

The technique of Gillian Michaels “Slender figure in 30 days” is based on a combination of:

• intense workouts;
• diet.

Exercise and diet are selected on the following basis:

1. The metabolic rate determines the choice of food and the intensity of training. Fast metabolism – mainly a carbohydrate diet and increased stress. Slow metabolism – predominantly protein diet and reduced stress.
2. Calorie balance adjustment. The energy consumption from training is more than the energy from food by 500 kcal.
3. Organization of 4 meals a day, including:

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

Gillian Michaels’ Slender Figure in 30 Days “methodology excludes cafe visits. The diet is controlled by a diary.

Abdominal and Abdominal Exercises

To remove fat is not enough. It is necessary to fix the elimination of fat by strengthening muscles. Jillian Michaels suggested a short but intense look at the 6-week Flat Belly Workout, which included 2 phases of 3 weeks each. The daily cycle time is 30 minutes.

Required Attributes:

• mat;
• dumbbell.

Beginners perform the complex without a dumbbell.

Stage 1 warm-up – arms up and back, down and back. Marching with alternating high raising of legs, wide swings of hands up and down. Next come the squats, combined with the swings of crossed arms. The warm-up ends with the rotation of the body. The purpose of the warm-up is to warm the muscles.

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

The second stage – exercises with a dumbbell, the pace of exercises is higher than in the initial stage, the loads increase. Without experience in training in the 1st stage, it is not recommended to start this complex. Relaxation at the end of the stage is also performed on the mat in a quiet mode with stretching of the torso muscles.

Exercises for the legs and buttocks

Directional physical activity, which creates a local effect in a short period of time, provides weight loss. Such a system was the technique of Giliana Michaels, which is called “Fat killer on the hips and buttocks.” The same technique forms the muscles of the legs.

Complex structure:

• 3 levels;
• daily level duration – 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 power style due to tension in certain positions of the legs. For example, at the 1st level, the jumps are supplemented with stretch marks with a loss of legs, and the bench press from the support on the hands – with alternate raising of the legs with a deflection of the back.

At the 2nd level, dumbbells appear, and to create additional stresses, use the support of the heel of the elongated leg on the chair seat. At the 3rd level there are more exercises with jumps and wide leg swings. At the end of each level, a relaxation mode is offered.

Arm and back exercises

Program structure:

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

Beginners perform an easy option.

Level 1 warm-up – rotation of the arms 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 apart;
• in horizontal position push-ups on hands from the floor;
• standing on one leg, swings, holding dumbbells in hands;
• lying on the rug, swing his arms with dumbbells.

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

For example, arms with dumbbells are combined with complex movements of the torso and legs. The completion of the levels takes place on the mat with several exercises while sitting and lying at a calm pace.

Cardio training

In the complexes of Giliana Michaels containing cardio training, the following are distinguished:

• “kickboxing”;
• “Defeat yourself”;
• “Lose weight in a week”;
• “Revolution of the body.”

By the middle of classes, the load on the heart reaches its maximum. The warm-up ends with a run on the spot, or intense swings. Next, strength exercises are performed. In the kickboxing training, warm-up starts with running in place and energetic movements of bent arms. Then, in constant motion, an simulation of successive punches and kicks is performed.

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

Full Body Dumbbell Exercises

Developing a technique based on short-term complexes, Gillian Michaels proposed a system with dumbbells that develops all muscle groups.

System structure:

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

Complexes are divided into levels and short cycles.

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

• running on the spot;
• swings
  and rotations with arms extended upward.

Further strength training:

• standing – lifting hands with dumbbells, or bending;
• lying on a rug – raising hands up, or raising to the sides.

Fat burning and muscle development is achieved with alternating lunges and dumbbells in the hands. At the end of power loads – muscle relaxation in the form of swings of outstretched arms.

Sample training program after childbirth

The training program for women after childbirth is not intense. The trainer warns of a mandatory permit for physical activity from the attending physician.

The program consists of 3 lessons of 25 minutes:

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. Going to dumbbells lying on a rug. Hand pushing from the floor – with emphasis on the knees, reducing the load on the hands and press.

By the middle of the workout, the pace increases. The first complex 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 Gillian 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. Exercises with dumbbells added in the 2nd complex.

The pace of classes is lower than in other programs. The name of the exercises is borrowed from yoga, for example, the warm-up starts with the pose “mountains” – slow swings with arms with a stop in an upright position, continues with the pose of the “chair” – slow half-squats, leaning forward and returning to an upright position with arms raised.

Warm-up of the 2nd complex – 4 strength exercises. The pose of the “mountain” passes into the pose of the “board” – pushing your hands off the floor at a slow pace. Then, without taking their hands off the floor, they switch to the “dog” pose – the pelvis raised up, step forward with the foot, and the transition to the “dog” pose.

The power cycle of the warm-up is repeated 3 times.

Exercises after a warm-up. For example, half-squatting on widely 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 sitting on the mat, resting on the arm, or with an inclination towards the legs.

The program of the methodology “Slim figure in 30 days”

Gillian Michaels offers 3 levels of 10 days in the Slender Figure in 30 Days program. To evaluate the results, fill out a table with indicators.

Indicators	Start date	End date
Weight, circumference
breast
waist
hips

In the table of control classes by day, make a mark after performing exercises of the appropriate level.

U1D1	U1D2	U1D3	U1D4	U1D5	U1D6	U1D7	U1D8	U1D9	U1D10
U2D1	U2D2	U2D3	U2D4	U2D5	U2D6	U2D7	U2D8	U2D9	U2D10
U3D1	U3D2	U3D3	U3D4	U3D5	U3D6	U3D7	U3D8	U3D9	U3D10

Mode and basic rules

The mode of each level is 3 cycles of exercises and relaxation. There are 4 parts in each cycle:

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, relaxing exercises are performed. Two options for exercise – intense and lightweight.

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

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

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

First level

The warm-up begins with the swings of the hands in place, then jumps are added to the swings. Next is the rotation of the hips and knees, and the completion of the warm-up by jumping with the sweep of the hands.

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

• pushups;
• squats with a press of hands up with dumbbells.

Then 2 minutes of heart training:

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

Then 1 minute of abdominal training lying on the mat:

• bending the legs at the knees, hands behind the head – raising the torso;
• shocks 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 lunges forward and legs bent at the elbows with dumbbells.

Then 2 minutes of heart training:

• running on the spot;
• boxing on bent legs.

Then 1 minute of training the abdominal press, lying on the rug – raising the torso with arms behind the head and alternating leg movements.

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

• lying on the rug, arms with dumbbells spread apart;
• Squats with lunges to the sides and arms raised with dumbbells.

Then 2 minutes of heart training:

• jumping with hand swings;
• running on the spot;
• boxing;
• jumping.

Then 1 minute of training the abdominal press, lying on the rug – raising the torso with arms behind the head and alternating leg movements. Level 1 ends with relaxation, sitting on a rug with legs wide apart. At a slow pace, bending to the legs with stretching the muscles of the back, moving the arms back and to the sides with stretching the muscles of the shoulder girdle are performed.

Second level

The warm-up starts with circular hand swings, then jumps are added.

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

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

Then heart training:

• running on the spot;
• jumping on all fours with an emphasis on hands;

Then abdominal training – lying on the rug, hands behind the head and alternately raising legs while lifting the torso.

Further strength exercises of the 2nd cycle:

• with the lunge of one leg forward, raising the arms with dumbbells up;
• Squats with a lunge back and forth alternately on each leg and raising arms with dumbbells.

Then heart training:

• jumps with a turn of the body and arms raised to the sides;
• sliding jumps – big jumps to the side with a turn of the arms.

Then the abdominal training lying on the mat:

• lifting legs up;
• lifting legs at the same time as the body.

Further strength exercises of the 3rd cycle:

• dumbbell bench press with lifting and pushing the legs;
• Squats with arms raised with dumbbells.

Then heart training:

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

Then the abdominal training – with the emphasis on the arms, the twisting of the body. The 2nd level ends with relaxation, sitting on the rug, similar to the 1st level. In addition, relaxation of the gluteal muscles is performed.

Third level

Warm-up begins with circular hand swings, then double jumps with imitation of a jump rope, alternate lifting of legs with hands touching their fingertips, running in place and rotating hips.

After warming up, they go on 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:

• alternating bending of the legs with emphasis on the hands;
• half-squat with a jump on legs wide apart to the sides;

Then abdominal training – lying on the mat, lifting legs up and “scissors”;

Next is the 2nd cycle:

• Squatting with a dumbbell bench press;
• Squatting with alternating lunges.

Then heart training:

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

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

Nex
t is the 3rd cycle:

• push-ups from the floor with movement on the hands to the sides;
• alternately raising arms with dumbbells and legs out of focus on hands with dumbbells.

Then heart training:

• jumping with squats;
• high jumps.

Then the abdominal training, lying on the rug, on the side with emphasis on the arm:

• side push-ups;
• change of position for lateral 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 proper nutrition, aimed at accelerating metabolism.

Daily Metabolism Diet Menu

Gilian Michaels in the program “Slim figure in 30 days”, taking into account the basic rules, offers to start an accelerated metabolic process, in addition to exercises, a special diet menu every day for a week.

D 1	Yogurt, fish, hummus and vegetables, meat
D 2	Soft-boiled eggs, salad, yogurt with nuts, fish
D 3	Omelet, vegetable soup with chicken, celery, turkey cutlets
D 4	Soft-boiled eggs, salmon salad, hummus and vegetables, meat
D 5	Yogurt, vegetable soup with chicken, hummus and vegetables, fish
D 6	Omelet, salad, celery, turkey cutlets
D 7	Soft-boiled eggs, salad, yogurt with nuts, fish

Products are selected low-fat varieties. Food – 4 times a day. The volume of dishes corresponds in calories to the minimum physiological norm for age and weight. Observing these conditions during the 1st week of classes, the process of weight loss starts, which is further developed by the continuation of exercises and the organization of nutrition according to the selected system.

Result fixing

To save the results, 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 Gillian offers a number of other exercises, for example, “Lose Weight in 30 Days,” or “No to Problem Zones”.

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

Video: Jillian Michaels. Slim figure in 30 days

A slender figure in 30 days from Jillian Michael. Level 1:

Slender figure in 30 days. Part 3: