Share
Perhaps the most famous and effective of Jillian Michaels' strength training programs is the famous "Slim Figure in 30 Days" program. This exercise technique is intended for beginners in sports life. The duration of the program is 30 minutes per day! Thanks to proven exercises, you will quickly transform your body and lose those extra pounds that weigh you down. The “Slim Figure in 30 Days” program exists in two versions: for a beginner and for a person who regularly plays sports. The program is divided into three levels, each of them harder than the other. The duration of each level is 10 days. The main part of the session lasts 20 minutes and is divided into strength exercises, cardio and abdominal exercises. Each session of the program begins with a warm-up. It is recommended to study according to the Jillian Michaels method for all 30 days without skipping. This method works all muscle groups, resulting in a beautiful, toned body without extra pounds.
Slim life - losing weight is easy!
Jillian Michaels Bodyshred workout video online
Massage with cups for cellulite at home video
How to do body wraps at home for weight loss
Shopski salad recipe with photo
How to do anti-cellulite massage at home
About Jillian Michaels' workout “Slim figure in 30 days (30 Day Shred)”
“Slim Figure in 30 Days” is a special course created by Gillian for beginners in fitness and sports. The workout lasts only 25 minutes, and this is enough to tone your body in a month and help you lose weight. The lesson traditionally begins with a short warm-up and ends with a cool-down. It is not recommended to skip them, because your body must prepare for the load.
The main part lasts 20 minutes and follows the 3-2-1 principle. What it is? This is Jillian's super effective fitness routine: 3 minutes of strength training, 2 minutes of cardio, and 1 minute of abdominal exercises. As a result, you strengthen your muscles and lose excess weight.
The “30 Day Shred” program consists of three levels, each of which you study for 10 days:
- The first level is quite tolerable in complexity, and in comparison with the second and third, it can even be said to be simple. Don't expect an easy walk, of course, but the load is quite accessible. You study it for 10 days, preferably seven days a week, and move on to level 2.
- The second level is the least favorite and most difficult for most students. After the first walking level, the second level is much more serious in terms of load. It is from the second level that you will notice qualitative changes in your body. Don't quit training, even if the second level seems overwhelming to you.
- The third level is more accessible than the second. And your body has already become resilient, you are no longer afraid of stress, and the reflection in the mirror is already pleasing. 10 days of the third level, and now you can think about what to do after the Shreds course.
So, the 30 Day Shred class schedule is:
- From 1st to 10th day: first level
- From the 11th to the 20th day: second level
- From day 21 to day 30: third level
That is, every day you study one video for 20-25 minutes. If you yourself want to increase the load to achieve faster results, you can add other Jillian Michaels workouts or training from other trainers. But if you're just starting out, we recommend training only with the 30 Day Shred program for the first month.
Read also: People who don't get drunk
Pros of the “30 Day Shred” workout:
- its duration is only 25 minutes;
- suitable even for the most beginners in the sport;
- a complex of strength, aerobic and abdominal exercises will help you burn extra calories as quickly as possible and strengthen your muscles;
- With this workout you will fall in love with fitness, because it will become so accessible, understandable and effective for you.
LiveInternetLiveInternet
Make your body the one you've always dreamed of!
Here is an effective 30-day course of exercises from an 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 “30 day shred” program (in fan circles just SHREDS) is designed for 30 days. 3 levels. Each level lasts 10 days, then a break for one day, and then the next level. The workout lasts approximately 30 minutes. But this is quite enough to feel all the pressure of Gillian and feel the strength throughout the body.
This complex is specially prepared for people who do not constantly engage in sports, but want to lose excess weight. The exercises in it are simple and performed according to the “3-2-1” scheme: three minutes are devoted to strength exercises, two minutes to cardio exercises and one minute to abdominal exercises. By performing these exercises consistently, you will be able to burn extra calories as efficiently as possible, strengthen your muscles, and get results in just 30 days.
Inventory for this program:
- Sports uniform (sport pants should be elastic, stretch easily and not restrict movement!);
- Sneakers (Do not exercise barefoot!!! This can lead to foot and ankle injuries);
- A pair of dumbbells (If you don’t have dumbbells, you can use 0.5 liter plastic bottles filled with water).
How to make Shreds?
Shreds can be performed in the morning, or in the evening, a couple of hours after a light dinner. The technique of performing the exercises is very important, so we recommend that everyone who is planning to do this program review the entire complex. This way you can do the exercises you already know without any problems.
The program is divided into 3 difficulty levels, 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). By following this schedule, you will be able to burn calories to the maximum and achieve amazing results. Jillian Michaels will push everything possible out of you, by the middle of the cycle you will be sure that you can’t take it anymore, but this is not true! The body is capable of more than we sometimes think, and Gillian’s training is proof of this.
Turn on the video louder and go ahead 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 exercises such 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 delight you with.
At the beginning you will think that this is not for you. That you can't. The next day you will feel sore muscles, but don't give up! With each new workout, your body will be filled with pleasant sensations. You will wake him up with daily training and you will be surprised how every day you can more and more easily perform this complex, which you thought was not easy for you.
2. Slim figure in 30 days, level 2 (week 2)
Everyone who has passed this level considers it the most difficult of the entire complex. And you will again feel as if you were in a meat grinder. All those vagabond push-ups, jumping jacks, deep lunges, and you'll learn the hard way that Jillian hates it when any of your muscles are left idle. You can't just bench press dumbbells or just squat. You must do both at the same time. Jillian Michaels' second secret weapon is the plank exercise. You will become acquainted with it at the second level of shreds (both the static version and plank jumps). This seemingly simple exercise perfectly works the muscles of the shoulders, arms and especially the abs.
Among those who complete 30 days shred for the first time, 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 training, now, despite all the difficulties, you have a stubborn confidence 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 one is also frightening with its uncertainty. But the training is doing its job, your endurance by this moment has already increased by 200% compared to the original. And let the sweat flow in three streams, but your breathing no longer falters and the work of all muscles gives tremendous pleasure.
Superman, plank push-ups, squat jumps, plank run, jumping jacks, side plank, dumbbell run and squats.
10 days at this pace and you have completed Jillian Michaels' Slim Figure in 30 Days program. Congratulations! ***
30 day shred. Results.
Forget about scales! At this stage, the weight may fluctuate and mislead you and thereby scare you away. Overworked muscles can swell from unusual stress, retaining water, so weight can increase. Measurements should only be made using a measuring tape. Before starting the program, take all the necessary measurements: chest volume, underbust volume, waist, abdomen, hips and legs. Write down your parameters and compare them after completing each level. You will see an amazing picture of how your hated centimeters melt before your eyes. The body will tighten and acquire relief.
So! You did it! You did it! Your figure has already changed noticeably and these changes are noticeable not only to you. Now you can be proud of yourself. I think you can't be stopped now. Has training become a lifestyle for you now? Then Gillian has many more different workouts to suit every taste. Make your choice and don't stop!
See also:
Losing weight with Marina Korpan. Season 1
Ideal figure from Natalia Kim
Lose weight in a week Part 6
Questions and answers about the workout “Slim figure in 30 days (30 Day Shred)”
1. I've been doing the first level of Shreds for 10 days now. It has become easier to carry out the program than the first days, but it is still quite difficult. Is it worth starting the second level?
Definitely worth it. The second level, by the way, will be much more difficult, but there is no need to delay it. Firstly, the more your body gets used to the current load, the less efficiency it receives from the workout. Secondly, there is no point in exercising “in your comfort zone,” as you won’t lose weight.
2. I've been doing 30 Day Shred with Jillian for a week. Today I weighed myself and it turned out that I have gained 1 kg! So, am I getting fat?
No, most likely your muscles began to retain water from physical activity. After 1-2 weeks, the weight will go down, but most quickly you will notice the result in decreased volumes. Read more about this in the article: What to do if your weight increases after training?
3. Do you need to do the program for 30 days in a row, without days off? It's real?
In fact, this is very possible, especially since the training is quite short. Gillian herself advises working out all 30 days without days off, but if you are afraid that you won’t be able to cope, 1 day off per week will not be critical.
4. Which dumbbells are best to train with?
For those who have an initial level of physical fitness, you can use dumbbells of 0.5-1.5 kg. For the average level - 2 or 3 kg. The exercises involve the muscles of the arms and the shoulder body, so these weights will be optimal.
Similar articles
Body Revolution with Jillian Michaels
Flat stomach in 6 weeks with Jillian Michaels
No problem areas with Jillian Michaels
In the modern world, sport confidently occupies an important place in the lives of many people. Everyone, while practicing, pursues their own goal.
And often this goal becomes weight loss. And many of those who still haven’t made it to the gym believe that to achieve visible results you need to spend a lot of time.
Today we want to dispel this myth and offer you Jillian Michaels’s “Slim Figure in 30 Days” workout program, after completing which you will find an ideal body and can lose significant weight in just 30 days.
In the article you will find video tutorials of each stage of the program with comments from a fitness specialist, and you will also be able to read the reviews and results of real people who have already walked such a short and at the same time difficult path to ideal shape.
Level 2 “30 days shred” (“Lose weight in 30 days”).
The second level of “30 days shred” by Jillian Michaels is recognized as the most difficult of the entire program. And again you will feel like you are in a meat grinder.
All these “wandering” push-ups, jumping on all fours, deep lunges and squats with bench press, jumping crunches and much more. During the second level, you will clearly learn from your own experience that Gillian hates it when some of your muscles are left idle. You can't just bench press dumbbells or just squat. You must do both at the same time.
Jillian Michaels' second secret weapon is the plank exercise. You will get to know him in full growth at the second level of shreds (both the static version and plank jumps). This seemingly simple exercise perfectly works the muscles of the shoulders, arms and especially the abs.
Among those who complete 30 days shred for the first time, 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 weren’t even sure that you could make it to the end of the training, now, despite all the difficulties, you have a stubborn confidence that you will go through this hell to the end. You can!
Who is Jillian Michaels?
Jillian Michaels is an American fitness trainer with many years of experience. She has released more than one weight loss program. For those who want to work on problem areas, we recommend that you familiarize yourself with another weight loss program in the article “No problem areas with Jillian Michaels.”
The biggest motivation for those who decide to follow Gillian’s program is her personal example of losing weight.
Gillian was overweight from early childhood and already in adolescence, with a height of 157 cm, she weighed 80 kg.
The girl constantly suffered from ridicule from her classmates and was a rather withdrawn child. But one day her mother took her to the martial arts section. This became the starting point in the process of her weight loss.
The essence of the fitness program
The training program is designed for 30 days and includes 3 stages, each of which is an order of magnitude more difficult than the previous one. But do not forget that after some time your muscles will become stronger, and the overall endurance of the body will increase. And, despite the complication of the exercises, performing them will no longer be so difficult.
At each stage, all muscle groups are worked out, and periodic changes of exercises do not allow the weight loss process to stop.
After each stage, it is recommended to take a break of 1 day. The workouts are quite intense, but at each stage there are variations of exercises depending on your level of training.
Each session lasts only 30 minutes, and even so you will be very sweaty and tired. This is the main sign that the training is effective. Therefore, do not forget to replenish fluid loss by drinking water - at least 2 liters per day.
Clothing for classes should be comfortable. It is better to wear sportswear, and be sure to wear sneakers. This will help reduce stress on your joints and spine.
Now let's move on to the training itself. We have selected video lessons for you for each stage of the Jillian Michaels program, with which you can lose weight in just 30 days.
Before classes start
Jillian Michaels' "The 30 Day Shred" weight loss system promises results within a month, completing three levels in 30 days in a row. Exercise and a healthy diet are the best ways to lose weight healthy. The levels consist of an intensive program, before starting which you should consult with your doctor.
Before starting classes, you need to measure your weight in order to correctly assess the result:
- measure your arms, waist, legs, buttocks and hips;
- measure the thickest parts of the body - the volume of the biceps, the circumference of the legs, etc.;
- measure your body mass index;
- measure your waist around your navel and around your hip bones to measure it;
- to measure your buttocks, place the tape measure on the back of your buttocks and bring it together at the front;
- Write down the measurement date for each body part in a notebook or weight loss diary.
After preparation, start passing the levels. Important: “Sleep is the cornerstone of weight management because of the effect it has on the hormones that control weight loss, as well as how you store fat and how you maintain muscle. The better your hormonal balance, the better your weight loss,” explains Jillian Michaels, who typically aims for 8 hours of sleep a night.
Jillian Michaels “Slim Figure in 30 Days” – video
Introduction
In this video you will meet Jillian Michaels and learn more about the training program.
Jillian Michaels “Slim figure in 30 days” – level 1
The level is aimed at weight loss. In this video you will get acquainted with a number of exercises, work out the execution technique in detail and be able to get ready for further work.
Read also: How to drink alcohol correctly
Expert assessment: The training program is developed quite competently. Thanks to working out all muscle groups and the intensity of training, excess weight will disappear quite quickly.
Jillian Michaels “Slim Figure in 30 Days” – Level 2
After the first level, you should take a break before moving on to the next. At the second level, the intensity of training increases. All muscle groups are still worked out, but with the help of other exercises.
Expert assessment: Changing exercises in the second period does not allow the muscles to get used to it, due to which the weight loss process does not stop. The intensity increases as the first period has passed, after which endurance has increased and the muscles have become slightly stronger.
Jillian Michaels “Slim Figure in 30 Days” – Level 3
The last level of the program is aimed at consolidating the results. The complexity of the exercises increases, but training becomes easier.
Expert assessment: Due to the first period of 20 days, the muscles have already become sufficiently strong, and the body has become accustomed to the stress. This is why it becomes easier to do exercises, training becomes a habit and for many people later becomes a part of life.
This program is amazing in its effectiveness in such a short period of time. You can verify this by reading reviews from people who have already completed the program and shared their impressions and results with us.
Diet Jillian Michaels
Without dietary control, you will not be able to lose weight in 30 days with Jillian Michaels. Jillian Michaels counts calories and encourages everyone who is losing weight to simply reduce their daily amount so that the body itself starts the process of burning fat. However, everything must be approached wisely, and even reducing the daily amount of calories should be done carefully. Lack of nutrients can lead to muscle loss and block fat burning.
Please note: The normal amount of calories for a woman during weight loss ranges from 1300 to 1500, depending on her height. Jill's diet system for weight loss will not help you get rid of 20 kilograms in a month. If you have a lot of extra pounds, then simply repeat the complex for another month.
Jill does not suggest completely giving up fats or carbohydrates; her diet is based on eating healthy foods. They help the body fight fat reserves without reducing muscle mass. Michaels also advises drinking 1.5-2 liters of clean water (not tea or compote) per day. This will help remove toxins and breakdown products of fat cells from the body.
While losing weight, you can eat:
- Seeds and nuts;
- Fruits and vegetables (especially citrus fruits);
- Spices (especially garlic and pepper), vinegar;
- Cereals and legumes;
- Seafood, poultry, meat (preferably low fat);
- Dairy products with low or medium fat content;
- Vegetable oils, preferably cold pressed.
Try to prepare interesting and tasty dishes from these products, because dietary food is not as meager and bland as it might seem at first glance.
