Jillian Michaels: Lose Weight, Boost Metabolism

Features of the Michaels workout

Jillian Michaels' workout program suggests that each session lasts about an hour. It is divided into three stages:

1. Warm up. It lasts only 5 minutes, during which time you will warm up your body and prepare it for intense cardio exercise.
2. The main part of the training lasts 45 minutes. The entire training is divided into 7 parts, each of which lasts 6 minutes. The training is carried out at a high pace, non-stop, you practically do not rest. The program is interval, the pace either speeds up or slows down, due to this you have the opportunity to restore your breathing and endure the entire workout to the end.
3. Hitch. You slow down, restore your breathing, and stretch all your muscles.

httpv://www.youtube.com/watch?v=embed/z1ijAV2MuhQ

The six-minute sections in the main part go in the following sequence:

• kickboxing;
• plyometrics;
• aerobics;
• exercises on the floor;
• kickboxing again;
• plyometrics;
• aerobics.

This workout is recommended to be performed 6 days a week for optimal results. But everyone should be guided by their own well-being; unprepared people can start with 3 times a week. If you exercise 6 times a week, you can expect to lose 1 to 2 kilograms per week.

httpv://www.youtube.com/watch?v=embed/eKbLwI4mvlU

Jillian Michaels lose weight download torrent

The success story of the famous American fitness trainer Jillian Michaels began, one might say, in childhood. With a height of cm, the girl weighed 79 kg, and her mother sent her to the fitness section so that her daughter could lose weight and get into good athletic shape. Gillian was not only able to get rid of excess weight, but also acquired a lifelong love of sports, as well as a desire to help other people in the fight against obesity. This charming girl infects everyone around her with optimism. You want to listen to her and believe what she says, especially since her own amazing fitness is living proof of the effectiveness of her advice. This is a popular reality show in which participants struggle with excess weight in front of an audience of millions.

“Transformation is not some event in the future. This is work on yourself. Every second in the present." The woman who once said this is the famous Jillian Michaels. Before you are her best.

Jillian Michaels: burn fat, speed up metabolism

The woman independently developed this workout. The program is a set of various exercises, intelligently designed to quickly get rid of fat. The video course is called “Speed ​​Up Your Metabolism with Jillian Michaels.” Reviews prove the effectiveness of the proposed load. According to Jill's method, you can burn much more calories in one workout than in a full two-hour run. Acceleration of metabolism is achieved through anaerobic exercise. All exercises are aimed at stimulating metabolism. This 45-minute video features dynamic movements to improve your heart rate.

The program consists of:

• five-minute warm-up to warm up the muscles,
• a set of kickboxing exercises,
• jumping from different positions,
• floor training,
• second load group from kickboxing,
• jumping with squats,
• hitch.

After such exercises, you will sweat as if you ran 10 km at an accelerated pace. According to Gillian herself, she does not adhere to a special diet and devotes only 30 minutes to training 2 or 3 times a week. The girl claims that the key to losing weight is a variety of physical activities. Change sets of exercises every week so that your muscles do not get used to the given rhythm.

Mode and basic rules

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

1. Warm-up - 3 min.
2. Strength training - 3 min.
3. Cardiac 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 complemented by the basic rules of the system:

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

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

First level

The warm-up begins with swinging your arms in place, then adding jumping to the swings. Next - rotation of the hips and knees, and completion of the warm-up by jumping with arm swings.

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

• pushups;
• squats with overhead press with dumbbells.

  

Then 2 minutes of heart training:

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

  

Then 1 minute of abdominal training, lying on the mat:

• bending your knees, hands behind your head - lifting your torso;
• pushes upside down, bending your knees.

Next, 3 minutes of strength training of the 2nd cycle:

• legs bent, imitation of rowing with dumbbells in hands;
• squats with legs lunging forward and bending the elbows with dumbbells.

Then 2 minutes of heart training:

• running in place;
• boxing on bent legs.

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

Next, 3 minutes of strength training of the 3rd cycle:

• lying on the mat, arms with dumbbells spread to the sides;
• squats with leg lunges to the sides and arm raises with dumbbells.

Then 2 minutes of heart training:

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

Then 1 minute of abdominal training, lying on the mat - lifting the torso with hands behind the head and alternating movement of the legs. Level 1 ends with relaxation, sitting on a mat with legs wide apart. At a slow pace, bend towards the legs while stretching the back muscles, moving the arms back and to the sides while stretching the muscles of the shoulder girdle.

Don't miss the most popular article in the section: Body drying for girls. Training program, detailed nutrition menu for the month by day.

Second level

The warm-up begins with circular swings of the arms, then jumping is added.

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

• bending over, moving forward on your hands, pushing up from the floor, moving your hands back;
• on bent legs, arms with dumbbells to the sides and back.

Then heart training:

• running in place;
• jumping on all fours while resting on your hands;

  

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

Next are the strength exercises of the 2nd cycle:

• with a lunge of one leg forward, raising your arms with dumbbells up;
• squats with a lunge forward and backward with each leg in turn and raising your arms with dumbbells.

Then heart training:

• jumping with the body turned and arms raised to the sides;
• sliding jumps - large jumps to the side with the arms turning.

Then do abdominal training while lying on the mat:

• raising your legs up;

  

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

Next are the strength exercises of the 3rd cycle:

• dumbbell press up with leg lift and push;

  

• squats with dumbbell raises.

Then the heart workout:

• jumping on all fours while resting on your hands and spreading your legs to the sides while jumping;
• double jumps with arms bent at the elbows (with a jump rope).

Then abdominal training - while focusing on your arms, twist your torso. The 2nd level ends with relaxation, sitting on the mat, similar to the 1st level. In addition, the gluteal muscles are relaxed.

Third level

The warm-up begins with circular swings of the arms, then double jumps simulating a jump rope, alternately lifting the legs with the hands touching the tips of the fingers, running in place and rotating the hips.

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

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

Then heart training:

• alternately bending the legs while resting on the hands;
• half-squat with a jump with legs spread wide apart;

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

Next is the 2nd cycle:

• squat with dumbbell press;
• squatting with alternate leg lunges.

  

Then heart training:

• “boxing” with dumbbells in hands;
• running in place with dumbbells in hands;
• jumping with dumbbells in your hands and raising them to the sides.

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

Next is the 3rd cycle:

• push-ups from the floor with hands moving to the sides;
• alternately lifting your arms with dumbbells and legs from an emphasis on your hands with dumbbells.

Then heart training:

• jumping with squats;
• high jumps.

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

• lateral push-ups;
• changing position for side push-ups.

  

The 3rd level ends with relaxation, sitting on the mat, similar to the 2nd level. Burning fat after exercise should be combined with proper nutrition aimed at speeding up metabolism.

How to increase metabolism in a woman's body

In addition to reviewing nutrition rules and adjusting menus, there are other tricks on how to increase metabolism in the body.

Increase your physical activity. To speed up your metabolism, it is better to choose intense exercise, after which your body will work like clockwork for an hour after training.

If going to the gym is not your option, and you don’t have the energy or desire to exercise at home, start cycling or walking to and from work. It is also extremely useful to join a swimming class or get involved in yoga.

Walk outdoors as often as possible. Walking is a great way to get back in shape, and at the same time speed up your metabolism and activate the body's protective functions. For walks, it is better to choose warm weather when the sun is shining.

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httpv://www.youtube.com/watch?v=embed/N3H8hlos3yY

Visit a bathhouse or sauna. Metabolic processes are improved by increasing body temperature. You will also cleanse the pores of accumulated toxins and improve blood circulation.

Do not sit in a bathhouse for hours - it increases the load on the heart. The average procedure time is 25 minutes. At the end, don’t forget to take a contrast shower - this will help speed up your metabolism even more.

Maintain a sleep schedule. Deep sleep activates metabolic processes, renews brain cells and promotes the production of growth hormone, which fights fat cells.

It is optimal if you can devote 8 hours to night rest. Try to fall asleep and wake up at the same time - this helps normalize sleep and biorhythms.

How to speed up your metabolism

Determining your metabolism

Before you start accelerating the metabolism in the body, you need to calculate it. To do this, follow the steps.

Step #1. Find out your normal metabolic rate .

Add to 655 the product of your current mass (in kilograms) by a factor of 9.6 and your height (in centimeters) multiplied by 1.8. From the resulting amount, subtract the age (in years), increased by 4.7 times.

Let's look at my example. I weigh 57 kg, my height is 172 cm, and my age is 36 years old. Substituting these values ​​into the formula we get 655 + 9.6 x 57 + 1.8 x 172 - 4.7 x 36 = 1342.6.

Attention! This formula is only relevant for women.

Multiply the result by the coefficient:

• for people with a sedentary lifestyle it is 1.2;
• if you play sports 1-3 times a week, the coefficient increases to 1.375;
• if you have moderate physical activity 3-5 times a week, use 1.55;
• if you go to the gym almost every day, take 1.725;
• if sport is your life, multiply by 1.9

The result you get is your normal metabolic rate. For me, the daily norm is 1610 kcal.

Step #2. Determine the amount of calories you consume .

Make an approximate menu for the day, next to each item write the number of calories eaten. By summing these values, you will find out your current metabolic rate

Step #3. Compare the obtained values .

If your daily food intake differs significantly from the norm, you should think about how to speed up your metabolism and metabolism.

How to speed up your metabolism for weight loss

If you want to speed up your metabolism to lose weight, follow these recommendations.

Drink at least 1.5-2 liters per day . Water is an important participant in metabolic processes, which suppresses appetite and helps fight fat. This action is explained by the fact that due to dehydration, the main cleanser of the body - the liver - is forced not to remove fatty acids from the body, but to restore the water balance.

Eat 4-5 times a day . Take 3 hours between meals - this way you will speed up your metabolism and lose weight faster.

Don't skip breakfast - a morning meal allows you to recharge your energy for the rest of the day and control your appetite.

Change your diet: start eating more protein foods . Protein will help speed up metabolism and lose weight due to high energy costs for digestion, so protein foods are healthier than foods rich in carbohydrates.

Why is metabolism disrupted?

If you look at the situation soberly, we can say that this disorder occurs due to an imbalance in the hormonal system. Diet, training, little rest, etc. – all this can provoke a disruption in the hormonal system and, as a consequence, metabolic disorders. But, as a rule, in most cases this does not happen due to hormonal imbalance, but due to certain factors. For example:

1. You were previously eating 2,500 calories, and now you're dieting to 1,500 calories, so you've reduced your TEF (that is, your total calorie expenditure is 100 to 150 fewer calories than before).
2. When you diet (deficit), your NEAT gradually decreases. The body begins to economize on emotions, you become lethargic. If earlier you wanted to move more and do something, now you want to rest (lie down, sleep) more. This is another 150-300 calories.
3. Your workout becomes less productive. Working weights, as a rule, gradually stop their progress, and you are too lazy to do cardio after training (if you continue to do it, then maybe you finish it a couple of minutes earlier, etc.). If you previously spent 500 calories in a workout and needed another 500 calories to recover, now you spend 350 calories and therefore require less to recover.

All of these things reduce your overall calorie expenditure, making your metabolism feel like it's slowing down. But in fact, adaptation and adjustment of energy costs simply occur. The body doesn't care what you look like, the main thing for it is to survive. If you take away his resources (diet) and load him with additional activity (workouts, etc.), then he thinks that if he continues like this, then life will end there. And against this background, it begins to save energy.

Metabolic disorders: symptoms in women and men

It takes time for significant negative changes to occur. For the first couple of weeks, people generally won't notice any negative effects. But the further it goes, the worse it gets. From the above, some symptoms can be identified:

• fluid retention
• suppression of thyroid hormones
• CNS activity decreases
• saving on emotions and possible increase in aggression
• suppression of sex hormones
• growth hormone inhibition
• cortisol increases
• hunger increases
• increases the risk of losing muscle mass
• there is a general imbalance in the hormonal background (leptin, ghrelin, peptide YY, dopamine, etc.)

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Workout with Jillian Michaels “Burn Fat, Speed ​​Up Metabolism”

The success story of the famous American fitness trainer Jillian Michaels began, one might say, in childhood. With a height of cm, the girl weighed 79 kg, and her mother sent her to the fitness section so that her daughter could lose weight and get into good athletic shape. Gillian was not only able to get rid of excess weight, but also acquired a lifelong love of sports, as well as a desire to help other people in the fight against obesity.

This charming girl infects everyone around her with optimism. You want to listen to her and believe what she says, especially since her own amazing fitness is living proof of the effectiveness of her advice. This is a popular reality show in which participants struggle with excess weight in front of an audience of millions.

And the one who manages to lose more weight than others becomes the owner of a large cash prize. Jillian Michaels is one of the hosts of this show.

Currently, Gillian is the author of two books dedicated to the fight against excess weight, as well as several special fitness programs released on DVD. Among these discs, everyone can choose the appropriate program for their level of training.

It is intended for people who already have some experience in fitness and are ready to endure hour-long active workouts. Today we will talk in detail about the program itself, and how to lose weight with Jillian Michaels, following her recommendations for choosing a diet. This is a visual video lesson that demonstrates exercises aimed at accelerating metabolic processes. Anyone who has at least once resorted to physical exercise in order to lose weight probably knows that fat burning occurs when you maintain an optimal load and the correct heart rate for a long time.

In addition, during exercise, a constant flow of oxygen, which is necessary for burning fat, must be ensured. The video lesson begins with general recommendations for choosing clothes for training, the right time and the right place. Gillian explains all the intricacies of her program, how it works and the meaning of the exercises. The advertisement sounds convincing, especially when the beautiful Gillian herself is in the frame. The entire workout takes 50 minutes, of which the first five minutes are a warm-up to warm up the muscles, and the last five minutes are gentle stretching exercises and a gradual decrease in heart rate.

The exercises are quite simple, and anyone can repeat them after watching the video lesson.

The training takes place at a very fast, energetic pace, which is important not to slow down even for a minute. All people who decided to lose weight with Jillian Michaels can be divided into two groups: those for whom the program turned out to be too difficult, and therefore they performed the exercises carelessly, and those who conscientiously jumped with the trainer until they worked up a sweat, and very lost a lot of weight

And if such intense training is beyond your capacity, or is contraindicated by your doctor, perhaps you should first lose some of the excess weight through diet, thereby reducing the load on your heart, and only then start active aerobic exercise. There are five foods that Gillian recommends to include in your diet for all people who care about their figure:.

Home Exercises. Popular articles Read more articles Walking and calories We all walk a lot during the day. Even if we have a sedentary lifestyle, we still walk - after all, we have n How to lose weight at 50 Fifty years for the fair sex is a kind of milestone, which every second person has crossed. as it was thirty years ago.

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Not only with a good figure and not even with good health, but with the need to give up Healthy eating - healthy, easy and tasty Food is the most important component in an effective training system. Therefore, approach the menu preparation in accordance with the Protein-vegetable diet system. The protein-vegetable diet is based on a scheme according to which the consumption of proteins and carbohydrates occurs on different days.

What affects metabolism and how to speed it up

To speed up metabolic processes, various methods are always used: some people find it more convenient to exercise, some focus on nutrition and certain foods, others resort to nutritional supplements or pharmaceutical drugs.
But these are not all methods, of course. All this contributes to accelerated blood circulation throughout the body, which transports nutrients, the exchange of which occurs. For example, just by running, you begin to breathe quickly. The heart speeds up, blood flow speeds up, oxygen supply increases and carbon dioxide removal increases. Oxygen, by the way, is an oxidizer of subcutaneous fat, so aerobic exercise is a great way not only to speed up metabolism, but also to lose weight.

By the way, losing excess weight is directly related to fast metabolism.

Visiting saunas and similar places where your body needs to actively maintain the internal temperature at the same level uses a lot of energy. By burning calories, releasing water (sweating), consuming micro- and macroelements, the body spends a lot of energy and resources to resist high temperatures. He has to get this energy from somewhere. Where do you think? Subcutaneous adipose tissue. Here's to weight loss and fast metabolism.

The massage works simply: it accelerates blood and lymph, increases body temperature - almost everything is the same as in the previous case. The effect is not as strong as from sports and a sauna, but it cannot be called weak either.

Food, food supplements and drugs from the pharmacy also help speed up metabolism. An example would be protein foods: nuts, eggs, lean poultry and beef, low-fat fermented milk and dairy products such as hard cheeses, cottage cheese, milk and the like.

The fact is that protein requires much more time to digest, break down and assimilate than other organic compounds. All this requires energy. Do you remember where the body gets it from?

I will also note products that, due to their effects and characteristics, help accelerate metabolism and correct the figure. These are lean fish: in addition to being an excellent source of protein, fish is also full of Omega-3 polyunsaturated fatty acids. This supplement can be bought in its pure form in sports nutrition stores or pharmacies. Simply put, fat helps remove fat. It's like soap, which is made from fat.

Other products include apple cider vinegar, coffee and green tea, cinnamon and ginger, citrus fruits (especially grapefruit and lemon), as well as fiber found in plant foods (various types of cabbage, broccoli, for example). Well, the best “kick” for a wide range of metabolism will be water! It may be difficult to believe this, but it is a fact.

Additional tips on the complex

When performing a set of exercises, beginners may experience certain difficulties. These tips will help you get the desired result:

1. Always focus only on how you feel; exercise should be enjoyable and give you energy after training. If you feel that the set pace is too high, slow down. With each subsequent workout, your endurance will increase and your lungs will become stronger.
2. There are a lot of jumps in this complex, so the lesson should be done only in sneakers; do not neglect this rule, otherwise you will have problems with your knees.
3. If the workout is very difficult, move the floor exercises to the end of the complex and complete the entire workout.
4. Don’t demand the impossible from yourself; it’s better to slow down than to lose consciousness later. Cardio training puts a lot of stress on the heart muscle, so you shouldn’t exercise until dark circles appear before your eyes.
5. Drink water! Place a bottle of water near you and drink it regularly in small sips.
6. Buy a heart rate monitor so you can keep your heart rate under control.
7. If you can’t complete the whole complex, do as much as you can; next time your endurance will allow you to do much more.
8. Take measurements, after such intense training, the body may be in shock and the weight will stop, but measurements never lie. Take measurements at the very beginning of your journey and then take them every week. By keeping your positive results under control, you will have additional motivation not to quit exercising.

httpv://www.youtube.com/watch?v=embed/UhAWQ1ycg_c

Jillian Michaels Banish Fat Boost Metabolism (Burn fat Speed ​​up metabolism) - reviews

Neutral review

It took me a long time to get to this article. Along the way there were Cindy Crawford and Jillian Michaels (but other programs) and many other things. Having joined the Banish Fat Boost Metabolism training system, I realized that home training is hell. And that's why:

1. This is a challenging cardio workout. I do not recommend the program for beginners, as well as for those who have problems with their knees or are too overweight. During the first 20 minutes, calories are burned and water is released. And only then, for those who endured it, the fat begins to burn! The rate of its combustion depends on how you eat and what your innate metabolism is (it’s no secret that it’s different for everyone).

2.​ You will need a mat and sneakers. I trained on urethane foam and died within 1.5 months. Save the nerves of your neighbors below. There are many elements of kickboxing - leg swings, kicks, punches, a lot of different jumps. If you can’t or don’t want to use a mat, that’s up to you, but sneakers are a must. Take care of your joints.

3. Do not exercise on an empty stomach. This way you can burn muscle instead of fat. Well, after eating you should wait 1.5-2 hours, otherwise the stomach will not withstand so many jumps. And we all remember from previous classes that in the morning on an empty stomach it is advisable to drink at least one (preferably more) glass of warm water (squeeze lemon if desired).

4.​ Banish Fat Boost Metabolism (Burn fat - Speed ​​up metabolism) I found with difficulty, but in Russian dubbing.

5. Do not ignore the warm-up under any circumstances. The program is very intense and unprepared muscles and joints can fail. Although the workout begins with a warm-up, this warm-up is not enough! General warm-up prepares the heart; the muscles do not get sufficiently warmed up. If possible, it is better to supplement it with your warm-up for 10 minutes for all muscles.

6. Don't stop. Always end your workout with stretching. If you feel that you do not have enough strength, go to running in place or replace it with an exercise that is easier, but do not stop. Even if you have no strength left and you quit training, still switch the video to the final part. Stretching not only gives you the flexibility that many people dream of, but also relieves muscle tension and promotes faster recovery. When the video ends, don't rush to die!

7.​ Drink water. The workout is very intense, the body requires water to maintain water-salt balance. But you should drink a little and in small sips, barely wetting your throat. Otherwise, the load on the cardiovascular system will greatly increase. On forums you can often find recommendations that you should not drink, since sweat is fat that comes out. In addition, many people still use cling film for weight loss, which can lead to serious heart problems. But sweat has nothing to do with fat!

8.​ Healthy sleep. If you don't sleep well at night, your body will be under stress. And, as a result, training will only increase stress, which will not lead to the expected results.

9.​ Introducing the training program. It is advisable to include training the day before class to learn the technique of the exercises and try to do them several times at a slow pace.

My impressions

This is probably her craziest workout yet. Even having training with other programs, Jillian Michaels found it very difficult the first time. But she endured the entire hour-long torment, although she was exhausted on the last lap - her legs could hardly lift off the floor, and her arms categorically did not want to rise up again. With each training session the program got better and better. By the fifth workout, it’s no longer scary at all - breathing is normal, you just sweat like a river, like Niagara Falls, throughout all subsequent workouts. And don’t expect that in a week or two this workout will seem like an easy workout! Curl your lips against such hopes. While doing Banish Fat Boost Metabolism, it's fun to hear a siren-like sound. Very relevant in relation to the condition of the heart, which is simply bursting out of the chest. As always, Jillian Michaels' humor pleases me, the whole workout is positive. Especially her catchphrase “By now you should already be dreaming of death!” It’s at that moment when you feel like you can’t do any more that Jill says, “5 seconds left,” and you have to finish it. But it doesn’t allow you to rest; one element constantly replaces another. All that is allowed is to take a breath for 5 seconds. And again into the battle for the figure of your dreams! The main thing is not to quit.

If you are doing an exercise too easily and don’t feel any tension in your muscles, then you are doing something wrong.

I don’t recommend doing this kind of training every day. At least every other day.

This is a great workout for building your body.

There are 2 difficulty levels: for beginners and for more advanced ones. You can start with easy options, gradually moving on to more complicated options with Salima. During the exercises, Jill constantly communicates with you: explains which muscles are involved, talks about the correct technique, motivates, persuades you not to give up, asks you to be patient a little, reminds you why you started all this in the first place.

Now about the Banish Fat Boost Metabolism workout itself from Jillian Michaels

The workout consists of a warm-up, main part and stretching. The main part, in turn, consists of several circles. Total duration: 57 minutes.

The warm-up is simple: “three stomps, two slams” - circles and swings of arms, bending over and jogging. Each training circuit is repeated twice, and the warm-up is no exception.

Main part. There are seven circles in total and 5 exercises in each circle.

First round. Here we have elements of kickboxing. Squat and side kick, boxing in a half squat - a familiar exercise from the 30 Day Shred link, a combination of a forward kick, a turn, an elbow and a hook. Next is a demonstration of the wonderful stretching of the assistants - high swing-kicks with the legs forward. We inhaled and repeated the whole circle for the second time.

The second round consists of 5 types of jumps. Jumps on all areas of the body: from a lying position, when arms and shoulders are involved; low, frequent jumps that work the hips. High jumps, jumps with a 180 degree turn. Jumping with knees raised, asterisk with claps and hands. Having first jumped with a flip, and then on one leg (of course, with the tongue over the shoulder), we approach the third circle.

The first exercises of the third circle give us a break, so to speak, in the form of a variation of running in place. The exercises are familiar from Gillian’s other complexes - first we reach with our heels to the buttocks, then we raise our knees high, jumping jacks - fat-burning jumps and pulling the leg to the elbow.

This is the halfway point of the workout – the fourth round. “Climber”, “Superman”, abdominal exercise - ideal for relaxation in this program, pulling the knee to the opposite shoulder in a push-up position - all this is also familiar from Gillian’s previous programs.

Fifth round and again kickboxing with a frantic pulse. Leg circles, upward boxing, back kicks (buttocks in ecstasy).

Sixth circle. The sweat is flowing, the legs don’t obey, the hands don’t understand what they want from them, but the final is already close, just be patient a little and complete 2 more laps with all your strength! Jumping up from a half-squat, jumping aka “man running”, and scissor jumps and “Rollers”, which Gillian suggests complicating by bending down and touching the floor with your hand. This is tough, but by drawing your ideal in your imagination, you can continue with all your strength.

Last lap. Breathing is lost, muscles do not obey, all actions are performed as if in a fog. I won’t even describe this circle, you need to experience it.

And finally, the best thing that happened to you during your workout was stretching.

Going through all the vowel sounds of the alphabet will get you out of bed the next morning after this workout. The calves will be especially pleasing! Of course there are so many jumps.

Believe me, finding this hour for yourself is not so much compared to the result. As Jillian says: “Give your all and you will get even more.” An excellent aerobic program for cutting, coupled with a diet, can do wonders in a short time.

And you will succeed, I know! Only you yourself are responsible for how you look! Only you yourself can change everything!

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Contraindications to training

Although caring for your body and the desire to look slim do not mean anything bad, there are still a number of restrictions for doing vigorous gymnastics.

Firstly, active sports are contraindicated for people with serious problems of the cardiovascular system and heart, this also includes those who have undergone serious surgery and have not yet fully recovered.

Secondly, women after childbirth or during pregnancy cannot engage in strength exercises and kickboxing elements.

Also, those who have suffered fractures or severe injuries to the body should not undergo the program. People with diabetes can do some types of exercise, but only under the supervision of a trainer.

In other cases, physical activity and the desire to look beautiful are welcome.

httpv://www.youtube.com/watch?v=embed/uJVEO6-lMNw

I’ve never done fitness at home, but it’s interesting to try. In addition, due to sedentary work, problem areas began to appear, although before that everything was fine. I found reviews on the Internet about Jillian Michaels “Accelerate Your Metabolism” and realized that this was my training method.

Several days have already passed, it’s incredibly difficult, but the result should be very good, we managed to burn excess fat.

Anya

I’ve already been taking several courses, the results are showing, but I want more, I’ll sign up for the Michaelzteam fan club. I read reviews about the “Accelerate Metabolism” program with Jillian Michaels and was surprised, many complain that the exercises are hard. Guys, this is not true, the complexes are easy to perform, you just need to warm yourself up correctly.

Marina

How to eat while losing weight

It would be wrong to talk about losing weight without addressing nutrition issues. Metabolism can be accelerated not only through training, but also by regularly eating the right foods that will help burn fat. These recommendations will be useful to anyone losing weight:

The most important thing is water! We have already written about drinking regime during training, but during the day be sure to drink water, at least one and a half liters. Start your morning with 2 glasses of warm water

If you add a few drops of lemon juice and a sprig of mint to water, you will significantly speed up your metabolism and prevent bloating.

Frequent meals. This sounds strange, but in order for the body to lose weight, it needs to eat. The stomach cannot be empty, it constantly needs to digest food, so meals should be frequent, but choose small portions.

Breakfast is the most important part of the day. For breakfast, choose slow carbohydrates. Avoid sandwiches and give preference to cereals, pasta, and fruits. Cottage cheese, an omelet or an oatmeal pancake made from oatmeal and eggs are great for tomorrow.

For lunch you can eat soups, cereals, boiled meat, fish, vegetable salads, stewed vegetables.

For dinner, choose protein foods, it could be: meat, fish, eggs, cottage cheese, some vegetables.

For snacks, choose kefir, fermented baked milk, homemade yoghurts, and nuts. Fruits are suitable for snacking only in the first half of the day; if you eat fruits after lunch, they cause fermentation in the intestines and an unpleasant feeling of bloating.

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Diet menu to speed up metabolism by day

Jillian Michaels in the “Slim Figure in 30 Days” program, taking into account the basic rules, offers a menu of a special diet by day for the week to start an accelerated metabolic process in addition to exercises.

Products are selected from low-fat varieties. Meals - 4 times a day. The volume of meals corresponds in calories to the minimum physiological norm for age and weight. By observing these conditions during the 1st week of classes, the process of weight loss begins, which is further developed by continuing exercise and organizing nutrition according to the chosen system.

Jillian Michaels Boost Your Metabolism Diet

There are five foods that Gillian recommends that all people who care about their figure include in their diet:

• Red beans contain so-called “resistant” starch, which is practically not digested, but at the same time fights pathogenic flora and cleanses the intestines. Fiber is also indispensable for removing waste, toxins and undigested food from the body. In addition, due to their high fiber content, red beans keep you feeling full for a long time. Zinc and B vitamins indirectly affect the increase in testosterone in the blood. And this hormone is very necessary for the formation of muscle tissue, including for women;
• Garlic and all types of onions contain the antioxidant glutathione, which supports the activity of the liver and helps it remove harmful substances from our body. Plant pigments anthocyanins, found in onions and garlic, have the ability to bind free radicals. Onions and garlic have a well-known ability to lower bad cholesterol and strengthen the immune system. That's why Jillian Michaels' Boost Your Metabolism program recommends cooking with onions and garlic;
• Raspberries and strawberries, as well as onions and garlic, contain anthocyanins, which bind free radicals and lower blood sugar levels. In addition, raspberries and strawberries contain polyphenols - substances that prevent digestive enzymes from breaking down and absorbing starch and fat from food;
• Broccoli and other cruciferous vegetables are high in fiber and water. They guarantee a feeling of fullness for a long time, while containing a minimal amount of calories. Some cancer experts call broccoli a real panacea for cancer. Research shows that regularly eating broccoli reduces the risk of developing tumors;
• Whole grain breads and muesli are a very healthy product, although many people refuse grains, complaining about their high calorie content. However, Jillian Michaels' Boost Your Metabolism program does not tell you to eat flour or refined grains. The trainer recommends including oats, barley, wheat and buckwheat in your diet. They perfectly satiate, and at the same time promote the rapid release of leptin (the satiety hormone). That is, within a few minutes after eating whole grains, you will feel full, and you can finish your meal without being tempted to overeat.

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Metabolism-boosting foods

Metabolism-boosting foods are an important part of the weight loss process. In this case, you will most likely have to reconsider your eating habits, change your menu and give up junk food.

Let us immediately note that foods that speed up metabolism and burn fat are not a panacea in the fight against excess weight. They act as an aid to weight loss and will serve as a good help on the way to a slim figure.

Let's take a closer look at which foods speed up metabolism.

Citrus

By consuming citrus fruits, you will speed up your metabolism, enrich your body with fiber, vitamins and microelements, improve digestion and the immune system. Among citrus fruits, grapefruit fights fat deposits better than others for weight loss.

Green tea

After a cup of drink half an hour before meals, appetite decreases, intestinal function improves, and the digestion process goes better. You will achieve a greater effect if you do not add sugar to green tea, but add ginger or cinnamon.

Dairy

They help you lose weight due to their ability to convert fat deposits into muscle. Therefore, consuming dairy products three times a day helps speed up metabolism by 70%.

Cottage cheese has the greatest ability to fight fat, and cheese is the least preferable for a person losing weight, because very high in calories and contains salt.

Turkey

Turkey meat is considered a dietary dish due to its high protein content. Before eating, remove the skin from the turkey - this will relieve your body of the need to digest excess fats.

Spinach

Spinach improves metabolism thanks to manganese, which also has a beneficial effect on blood, bones, thyroid gland, nerve endings, and brain performance.

Also, when consumed, the hormone of happiness is produced, and the body is enriched with protein, fiber, and minerals.

Spices

Spices not only improve the taste of the dish, but also speed up your metabolism. Studies have shown that eating spices helps burn up to 1000 kcal daily. It is best to opt for hot red pepper, garlic, mustard, ginger, and cinnamon.

Now we know which foods speed up metabolism. But to speed up metabolic processes, you need to act comprehensively.

Tablets that speed up metabolism

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What is the secret of the effectiveness of this complex?

What is the secret of the effectiveness of this complex? First of all, in a consistent change of exercises and dynamism, which allows you to maintain a high heart rate throughout the entire session, but not fall off your feet from fatigue. Gillian and her assistants work with full dedication and encourage you to work the same way to get a high result.

Working with Jillian Michaels - working for results

The big advantage of the video course is that the trainer doesn’t just demonstrate how to do the exercises – she explains in detail why you need to do them this way and not otherwise. This allows you to focus on the right muscles, problem areas, the weakest areas of the figure, and effectively work out the whole body. At the same time, both the respiratory system and the heart will work at full capacity. Over time, they will get used to this load and will be able to saturate the body with oxygen much faster than before.

Focus on the right muscles

As usual, the workout is divided into a warm-up, main and final part, aimed at stretching and relaxing tense muscles. The total training duration is about 45 minutes. To get noticeable results, it is recommended to train, if not every day, then at least three times a week.

"No!" strict diets

There are many nutrition systems that recommend reducing the number of calories consumed to 1200 per day.
And there are a lot of reviews about them - even enthusiastic ones. But the few kilograms lost as a result of such diets quickly return, and you have to start over again and again. In addition, diets are the enemies of muscle mass. Losing it along with fat is not a very attractive sight. To calculate the number of calories your body needs daily, use the calculator:

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The main thing to remember, even when dieting, is that you should consume as many calories as your body spends at rest.

“Burn Fat, Boost Metabolism” (“Banish Fat Boost Metabolism”)

Gillian composed the complex in such a way as to really start and speed up the metabolism, so that the effect lasts for several hours after training. Where metabolism is accelerated, fat does not live long. In addition, the entire workout is aimed at working out problem areas, so for those who are bothered by the “ears on the hips,” the stomach and other troubles, it will be perfect for you.

As for the level of preparedness of people who want to engage in this program, the training is quite intense and long; for beginners, “Shreds” is more preferable, which takes only 20 minutes, and this practically guarantees that you will not abandon it after the first lesson, citing inability to study for so long.

Tips and tricks

However, if you have decided on “Lose excess weight, speed up your metabolism” - hold on: Gillian will not leave you alive. You will work out all muscle groups and make your heart literally jump out of your chest, but it will be worth it. The coach will constantly demand more from you. And by conscientiously performing the complex, after a while you will really be able to do it.

• If initially it is difficult for you to perform this complex, but you absolutely do not want to change it to another, enter into training gradually, adding a little every day. Start with 20 minutes and don't forget to do a final stretch at the end.
• The optimal training time is 45 minutes.
• When you complete the complex “from start to finish,” you can expect to lose up to 1.5 kilograms per week, which is a truly amazing result.
• You don't need to exercise every day. However, if you really want to achieve more or less visible results, then training should be performed at least three times a week. Experienced athletes schedule 4-6 workouts per week, but a beginner may not be able to cope with this pace.

If you tried the “Lose Weight, Boost Your Metabolism” workout with Jillian Michaels, please leave a review and tell others about your impressions.

Reviews about the technique

Veronica, Vladivostok

Good afternoon I want to tell you about my acquaintance with an excellent program for melting fat. It's called "Jillian Michaels: Remove All the Excess and Boost Your Metabolism." Before the marathon, I tried different diets and exercises from other trainers. The fact is that after the birth of my second child, I gained weight and began to weigh 67.7 kg. Sitting around whining and doing nothing is not my thing. I began to persistently search for reviews about the course. When I had studied everything, I began to fulfill my desire. I studied regularly for one month, without missing a single lesson. I adjusted my diet, but didn’t change it completely. I love sweets very much. Before lunch, I allowed myself everything: fatty, sweet, starchy foods. And the evening dinner was light: poultry, fish, eggs or dairy products. Before going to bed I drank a glass of kefir. And voila! I lost 10 kg. Girls, try to move more.

My tips:

• don’t skip training, give your husband the children for an hour, and get some privacy yourself,
• give up sweets, it has long been known that they are harmful to the body,
• take weekly measurements
• Drink a little water during exercise.

Svetlana, Karpinsk

Hi all! I’ll share my transformation using the “Jillian Michaels: Lose Weight, Speed ​​Up Metabolism” program. I started studying based on feedback from my best friend. All the workouts that I created for myself were absolutely incomparable to the video course. Now I understand why I didn’t lose weight. I felt too sorry for myself. The first lesson was very difficult, but I overcame it. I couldn’t go through the second and third ones completely, because all my muscles were sore from unaccustomed use. The main thing is not to quit. At the fifth training session, I felt that I was not very tired. After 1.5 months of regular training, I lost 5 kg, but I was 59 kg. I think the result is excellent.

Julia, Astrakhan

Jillian Michaels: burning fat. This training course really helped me lose 25 extra pounds in six months. The first month the weight came off quickly. In the fifth week he stopped. The main thing is, don’t despair, keep practicing and you won’t notice how the progress will continue.

Victoria, Sterlitamak

While on maternity leave, I gained 15 extra pounds. My husband didn’t find fault, but I myself began to feel shortness of breath and a strongly protruding stomach. I spent a long time choosing the right video for home workouts. I accidentally came across the training course “Jillian Michaels: Speed ​​Up Your Metabolism.” Reviews about the technique are positive. I decided to start on Monday. The next day, after one lesson, I could not get out of bed. Later I read that you need to do a cool-down after training. Then I did it through force. The incentive is to fit into old jeans. By the third week of classes, I was no longer “dying,” but energetically repeating Gillian’s words. In 2 months, 11 cm was lost from the waist, 5 cm from the hips and 1 cm from the chest. So far I have lost 10 kg. I recommend it to everyone. And don’t think about the calorie content of your food, don’t scold yourself for eating extra sweets.