Jillian Michaels. Body revolution. Phase 1, training 2

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Fighters for body beauty have probably heard about the “monster” of fitness training - American trainer Jillian Michaels. The author of video courses, TV presenter and simply a professional in her field, Gillian makes her students feel every muscle, every cell of their own body during classes.

Who is Jillian Michaels? It turns out that she suffered from excess weight in her youth; as confirmation of this fact, Gillian showed her old photograph on a medical talk show. At 12 years old, she was 150 cm tall and weighed 79 kg! Afterwards, she enrolled in a martial arts class and a new life began for her. She lost weight, received her black belt and was invited to the “Biggest Loser“ program.

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In all of Gillian's workouts, she competently combines cardio and strength training and manages to achieve maximum effect in a short time. While working out with Jillian Michaels, one thought is spinning in my head: “I wonder at what minute I will die and stop enduring this mockery of myself?” The question arises: “Who is forcing it?” Believe it or not, absolutely no one. But looking at this fragile little woman screaming at you from the screen, it’s simply impossible to stop!

Don't have time or opportunity to visit a sports center? Exercising at home can give excellent results. If you just can’t choose a suitable training system, then you need a professional video course, for example, one of Jillian Michaels’ programs.

The exercises included in the complexes of this trainer do not require the purchase of expensive equipment. To practice, you will need comfortable clothes, a little time and simple sports equipment - dumbbells and an expander. What is noteworthy is that the training programs begin with minimal loads, and therefore they are suitable even for beginner athletes.

Loads during training should increase gradually. The program is universal: by doing all the exercises in the video course, you can not only lose excess weight, but also develop all muscle groups. Like any other exercise, training using this system begins with warm-up exercises. Then follows the first power part, during which the “front-upper area” is worked out - these are the arms, shoulders, chest. These exercises are performed with light weight dumbbells.

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The Body Revolution program consists of 3 phases. Phase 1 exercises are aimed at accelerating metabolism and burning excess fat. The 2nd phase will greet you with more complex exercises. They will help completely transform your body. With the 3rd phase you will consolidate your achievements and polish your body to the required shape.

Each phase is designed for 30 days and consists of five different workouts: one cardio workout and 4 strength workouts - 2 of them on the “front part of the body” (pectoral muscles, shoulders, arms, abdominal muscles, quadriceps) and 2 on the “back” part of the body" (back muscles, buttocks, muscles of the back of the thigh, etc.).

Body Revolution Training Equipment:

• rug,
• 2 dumbbells,
• expander

The program can be divided into 3 main phases (one phase - 1 month).

First, you will launch and accelerate the processes of metabolism and fat burning.

In the second, you will work the muscles, after which your contours will become noticeably tighter and more prominent.

In the third, you will consolidate the result by refining the smallest details of your figure.

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Classes are held 6 times a week, 2 of which are cardio exercises, and another 4 classes will be aimed at working the front or back of the body. This principle of load distribution allows you to give the muscles of a certain part of the body a rest during a 2-day break between identical workouts. So, here's how we'll do it:

Class schedule for the Body Revolution program with Jillian Michaels:

• Mon: arms, chest, abs
• Tue: back, legs, buttocks, abs
• Wed: Cardio
• Thu: arms, chest, abs
• Fri: back, legs, buttocks, abs
• Sat: cardio
• Sun: rest. You deserve it!

As you can see, the abs are worked on in each of the strength training sessions, which means that for those who participate in the “Body Revolution” program, the dream of having a beautiful flat stomach will become a reality!

To make your classes more effective, you can create a calendar in which to mark your achievements; this will greatly motivate you. Although there will be plenty of motivation, because in her videos Gillian constantly reminds you of what awaits you after training. Probably, there is no such strong psychological work with students in any existing home fitness course.

“Body Revolution” – video

The number of video lessons in this program is quite large, so we will give several examples that will allow you to start classes and introduce each phase. An expert - a fitness trainer from one of the capital's clubs - will comment on each video.

The first phase is the load on the whole body

You should start getting acquainted with this program from the first phase, the exercises of which are given in the following video. You will be able to get a general idea of ​​this program, as well as perform your first exercises aimed at creating a beautiful, slim and toned body.

Comment from a fitness expert: “Even if you stop only at this stage of training, you can achieve good results. The material contains exercises designed for the muscles of the thighs, buttocks and abdominals, as well as exercises for the arms, including those with dumbbells. For beginners, it’s better to take lighter equipment, this will avoid muscle pain.”

First phase – thighs and abs

You will see another training session of the first phase in the next video. Gillian's main focus in this lesson is on the hips and abs. Despite the apparent simplicity of the exercise, it is worth trying the proposed exercises to understand how effective they are.

Fitness Expert Comment: “Before you start exercising, get a tubular resistance band that the trainer uses for several exercises. This equipment is not very common, but it is very effective and allows you to achieve excellent results after just a few training sessions.”

Second phase – cardio training

Since Jillian Michaels also focuses on cardio in her Body Revolution, it's worth getting to know what these workouts are. The next video refers to the second phase, so the exercises in it are designed for those who are already a little “hardened” by training.

Comment from a fitness expert: “The exercises are clearly not for beginners, such cardio training requires sufficient endurance. If performing the complex is too difficult, you can reduce the number of repetitions or pause in the middle of the session.”

Third phase – caddiary loading

Another cardio option, but from the third phase. Notice how difficult the exercises become. Completing them within a week will allow you to consolidate the results achieved previously.

Fitness expert comment: “A fairly intense workout that can only be recommended if you have the proper preparation. You can perform these exercises on your own, not as part of a program - they will provide an excellent fat-burning effect.”

Recommendations

Are common

You can only train in sneakers. It is forbidden to use sneakers or exercise without shoes - this increases the risk of injury. If you do not master the correct technique for performing the exercises, you may not achieve the effect. Buy dumbbells for training (we have already told you how to make the right choice) or replace them with bottles of sand or water.

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Gillian warns about the soreness that will occur during the first week of intense training. After this period, it will gradually weaken and go away completely. If muscle pain continues, either you are doing the exercises incorrectly, or you need to change the program to an easier one, or you have health problems.

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There is no need to be afraid of building muscle mass: Gillian does not offer dumbbells heavier than 4 kg, and with them it is impossible to achieve a bodybuilder figure. All programs are aimed at fat burning and weight loss.

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In terms of nutrition

When creating weight loss programs, Michaels could not ignore the issue of diet, without changing which weight loss would not occur. However, she does not suggest any specific diet. Its rules are rather slightly adjusted principles of healthy eating:

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1. Jillian Michaels suggests calculating daily caloric intake 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 cannot be reduced under any circumstances. This normalizes metabolism.
2. 4 meals: 2 main, full (breakfast and lunch) and 2 additional, light (afternoon snack/lunch and dinner). This improves digestion.
3. You need to drink 8 glasses of water a day.
4. Other drinks can only be consumed between meals. This could be juices or green tea.
5. It is better to avoid salt, but if this is beyond your strength, at least limit its consumption to a minimum.
6. Keeping a diary will help you adjust your menu so that it works for weight loss.
7. In the first month of training, animal proteins are prohibited: no meat and eggs, and low-fat fish can be eaten no more than 2 times a week.
8. After a month, continuing to exercise, you need to gradually include chicken breast, turkey and rabbit in your diet.

Don’t 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 drinks, etc.
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• fast food, snacks (chips, nuts, crispy sticks);
• cream, margarine;
• mayonnaise;
• ice cream;
• fatty fish and meats;
• semi-finished products;
• pickles, marinades, smoked meats;
• canned food;
• baked goods, sweets, cakes, pastries, refined sugar;
• dairy products with minimal fat content;
• coffee, alcohol, carbonated and energy drinks, store-bought 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.

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Sample menu for 1 day:

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Let's get to know our body, strive for perfection, and “create” the figure of our dreams together with Jillian Michaels’ “Body Revolution” program.

The program lasts 90 days and consists of 3 phases.

Each phase, designed for one month, consists of 5 workouts: 1 cardio and 4 strength training - 2 workouts for the so-called “front part of the body” (chest, shoulders, arms, abs, quadriceps) and 2 workouts for the “back part of the body” ( back, buttocks, hamstring muscles, etc.).

For training you will need: a mat, dumbbells, an expander.

PHASE 1 (1 - 4 weeks)

Goal: Burn calories.
Fat burning. Increased metabolic rate. Workout 1[/td]

Phase 1 lays the foundation for your body's metabolic transformations and gets you started on your weight loss journey:

Workout 1 (Dumbbells) The goal of the workout is the “front” of the body, during which the main effort is directed to the chest, shoulders, arms, etc. This workout will burn a lot of calories to prepare you for the upcoming loads. Light weights provide additional stress, and low-impact exercises provide additional cardio benefits.

Workout 2 (Dumbbells, Expander)

The foundation for further loads continues to be built, but the emphasis is on the “back” - the muscles of the back, biceps, buttocks and thighs, using loads in the form of dumbbells, expanders and your own weight. Like Workout 1, the goals are calorie burning, balance, and muscle strengthening.

Workout 3 (Dumbbells, Expander)

This workout is a set of body shaping exercises, along with higher intensity physical activity, again targeting the front. At the same time, an aerobic effect is achieved, promoting the burning of calories.

Workout 4 (Dumbbells)

This workout, like the previous one, is devoted to the formation of relief, but only the “back part” of the body. Dumbbells are also used here, and effective calorie burning is among the goals.

Cardio workout 1

The low-impact aerobic part allows you to “take a break” from strength training and give an additional boost to strengthening the cardiovascular system and increasing metabolism.

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Jillian Michaels: "No More Trouble Zones"

Jillian Michaels: "Shred-It with Weights"

Jillian Michaels: "Conquer Yourself" (“The Biggest Winner! How to Win by Losing”)

What is the secret to the effectiveness of a fitness program?

The big advantage of this system of classes is that they are divided into three blocks (phases), according to their level of complexity.

Firstly, this approach makes training more effective, because within a month the body gets used to a certain load and it becomes insufficient to move forward.

Secondly, dividing into blocks allows you to concentrate efforts on the task whose solution is currently a priority. So, in the first block, Gillian offers a series of exercises that activate metabolism. In the second, it pumps up the main muscle groups, the largest muscles. And in the third block, exercises are selected, the main goal of which is to create a beautiful relief.

Calorie blocker Phase 2: properties

This bioactive supplement, which is not a stimulant, is created specifically to reduce the concentration of starch in the body to normalize weight. It would be better to call this drug a “starch breakdown blocker”, because The action of Phase 2 applies only to starch and not to any other substance. Calorie blocker Phase 2 has the following main properties: - The drug reduces the activity of alpha-amylase, the enzyme that is “responsible” for the breakdown of starch. Starch is a complex carbohydrate consisting of simple sugars and therefore preventing its breakdown and removal from the body prevents the process of fat accumulation. In addition, it does not increase the concentration of glucose in the blood, which maintains optimal levels of cholesterol and triglycerides. — By slowing down the breakdown of starch, it reduces the need for carbohydrates, which helps burn fat in the body.

About the program

The body revolution is designed for 3 months. During this time, it is necessary to undergo 3 phases of aerobic and strength exercises. Each phase is dedicated to 1 month. You need to exercise 6 times a week. We dedicate the seventh day to a day off. Four days are devoted to strength training, the remaining two to cardio exercises. Every half month the level of strength exercises increases, the next half month - the level of aerobic exercise. The tension of muscle groups is also redistributed and dosed. A day later, exercises are performed on the muscles of the upper torso and abs, and another day - on the lower torso and back.

Each phase has a special effect on the body:

• phase 1 affects metabolism and eliminates fats;
• phase 2 is designed to strengthen muscles and shape the relief;
• phase 3 is necessary to consolidate the result.

And now a little about each phase. Cardio Phase 1 may seem easy. Many people make the wrong conclusion about the program based on this part, considering it too easy. However, having gone through this phase, one can appreciate its role. This one-month course of cardio 1 prepares our body for further training.

Phase 2 allows you to understand that the entire first month of training was not in vain. Workout 2 requires additional equipment. In addition to dumbbells and a mat, phase 2 will require a tubular resistance band. This device is not often found in Gillian's programs, but this time they will have to stock up, otherwise the training simply will not work. Training 2 is much more difficult than the first monthly course, although it is built on the same principle.

The third phase consolidates the result obtained. The exercises may seem more difficult, but the body is already prepared, so the workout will soon become habitual. To enhance the effect and speed up metabolism, it is recommended to train in the morning and evening. You should do strength training in the morning, and aerobic exercise in the evening. Thanks to this distribution, the metabolism will quickly accelerate and fats will begin to disappear.

The video program in Russian is accompanied by a calendar of classes, so you will always know when and what exercises to do. The course is designed for people with average physical fitness.