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Jillian Michaels has a reputation for being a very hardy trainer. All her workouts are very intense and tough. But, despite this, thanks to her programs, the fates of many people around the world have changed. The main difference between her workouts is that they combine several different training directions, such as:
- kickboxing;
- aerobics;
- yoga;
- Pilates;
- plyometrics;
- power elements.
Jillian Michaels’ Training Principles at a Glance
In her programs, Gillian uses interval and circular approaches, and also combines different types of load into one set. For example, the most famous program is “Slim figure in 30 days” (30 Day Shred). The entire training course consists of three types of special exercises. This is a 3-2-1 pattern, which means 3 minutes for strength training, 2 minutes for cardiac training, and 1 minute for doing ab exercises.
In separate training complexes, such as “Burn fat, boost metabolism” in one set, she combines complex exercises with simpler ones according to the interval principle and repeats the set twice – in a circular manner.
As a rule, Jillian Michaels’ workouts are aimed at working out the whole body, but in some long-term complexes she uses the division of the body into up and down. A prime example is the 90-day Body Revolution program.
The peculiarity of most of her training programs is that they are divided into stages – with each subsequent stage, exercises change and the program becomes more complicated. Both beginners and trained girls can study on her video. In most videos, she has two assistants – one shows a difficult exercise and the other demonstrates a simple one. However, you will have to train at least five days a week. Don’t rush to close the page, the good news is that on average her workouts last 25-30 minutes.
In addition to these programs, there are several additional programs – the Yoga Meltdown, Hard Body, Killer Buns and Thights and others.
Who Can Take Jillian Michaels Programs
Anyone can train on Jill’s video.
Beginners can start with programs like 30 Day Shred, Ripped in 30, Kickbox Fast Fix, Beginner Shred ), “Hot Body, Healthy Mom”, losing weight on the show “The Biggest Loser” – “Last Chance” (Last Chance Workout).
For people with an average fitness level, Killer Buns and Thights, Killer abs, Killer Arms and Back, Body Revolution, Extreme Shed & Shred, Yoga Meltdown.
Trainees can do the following programs: Hard Body, Killer Body, Body Shred, Yoga Inferno, One Week Shred), as well as recall the old training complexes – “Boost your metabolism” (Banish Fat, Boost Metabolism) and “No problem zones” (No More Trouble Zones).
If you have coped with the set of exercises “Slim figure in 30 days”, then you can try its improved version “Lose weight in 30 days.” It differs from the previous version in that it contains only two more difficult levels.
After completing these two courses, the trainer advises to correct the problem areas of your body. If you want to tighten your belly, then for this you need to use the advice of Gillian, which she outlined in the program “No problem areas.” This is a complex set of exercises. They last more than an hour, but then you will gradually begin to get used to it, because there is a good incentive for this.
What do you need for home workouts?
For most workouts, Jillian Michaels only needs dumbbells, but she often uses other sports equipment. To train according to simple programs like “Slim body in 30 days”, “Slaughter hips and buttocks” or to conduct an emergency workout “Last Chance” you will need only dumbbells of the same weight – on average 2–2,5 kg. The same dumbbells are suitable for the intensive No Problem Areas session.
In the 90-day complex “Body Revolution” you will need dumbbells of different weights – from 2 to 5 kg, as well as an expander. For cardio workouts from “Body Revolution”, as well as for aerobic “Boost Your Metabolism” and “Kickboxing”, all you need is your time and desire. By the way, Jillian Michaels’ separate cardio workouts will be a good help for those who work out in the gym. They can be done at home on days free from strength training.
In order to withstand the whole complex of training and not give up halfway, psychologists advise creating a special calendar. After each lesson, you need to note all your achievements in it. This greatly increases your motivation and self-esteem.
Meal by Jillian Michaels
As you know, any workout should be supported by proper nutrition in order to get rid of excess weight and not gain it back. Separate tips for healthy eating and dieting are included with each course.
As for the author’s diet, it requires four meals a day. Gillian believes that you need to keep a special diary in which the results of your weight loss should be displayed. This will allow you to check how suitable this diet is for you and whether it is worth sticking to it further. Only healthy and healthy foods should be on your menu. These include whole grain breads, vegetables, fruits, lean meats, and seafood. Your food should also contain massive amounts of protein, which your body desperately needs during strength training. The main taboo is fast food and other food waste, which Jill herself, in her author’s show, does not hesitate to throw out of the refrigerators of her wards.
Don’t be afraid to complicate your workouts. The path to a perfect figure has never been easy. This fact is proved once again by fitness programs from Gillian Michaels.