Jillian Michaels’ system and exercises Making the cut
Gillian Michaels is a member of the American Association of Professional Aerobic Trainers, a certified trainer, and also a TV star, owner of his own company and, finally, the author of a tough and effective weight loss program.
Gillian has gone from a frankly fat teenager to a sculpted and slender girl whose physical form is admired by millions of viewers.
She also manages to balance on a fine line between harsh treatment of students in the style of “well, study, loser!” and a truly professional approach to diet and fitness. You can see how Gillian treats her charges here:
Rough, but it works.
Jillian Michaels weight loss method
It’s simple – you have to really want to change your life, be ready for a new style of eating, and exercise 5 times a week for 30-60 minutes.
Gillian Michaels’ book Making the cut lists the most effective motivation in the world – no, don’t “get slim and desirable”, just “get alive.” Gillian believes that you can only want to lose weight if you realize that obesity, even a small one, is a direct risk of diabetes, heart failure, hypertension, and, as a result, the cause of most early deaths in the civilized world.
The Gillian Michaels meal plan is quite challenging for beginners. The book offers formulas and tables to accurately calculate how many calories you should eat per day.
For starters, you calculate your basal metabolic rate, which is the number of calories you need on a daily basis just to survive. You calculate it using the following formula:
For women = 655 + (9.6 x your weight in kg) + (1.8 x height in cm) – (4.7 x your age)
About how much you will spend in a day if you lie in bed all day.
Then you multiply the resulting number by the coefficient of your activity:
1.1 = a sedentary lifestyle, such as office work
1.2 = little physical activity, such as walking, a young mother, salesperson, or doctor
1.3 = average physical activity, for example, you move most of the time, your work involves movement
1.4 = high – you work in the field, at a construction site, etc.
The figure that came out is the number of calories you need daily to cover all your needs, that is, so that your weight does not change.
Next, you figure out how many pounds you want to lose per week. To lose 2 kg per week, you must create a 3500 calories weekly deficit. On average, this is minus 500 kcal daily. But Gillian Michaels advises to distribute calories unevenly to protect yourself from the plateau effect.
So, you have counted in detail in the book the number of calories you need to get in order to lose weight. But that is not all. Next, Gillian suggests determining what type of oxidizer you are. That is, how quickly your body absorbs carbohydrates, how much you gain from carbohydrates.
You determine your type by the test in the book, and then look at the book in what proportions you should eat proteins, fats and carbohydrates. If you have normal oxidation, and you are not gaining much from carbohydrate foods, you can eat carbohydrates and proteins in a ratio of 1.5 parts carbs to 0.5 parts protein + 40 grams of healthy fats.
You should only eat natural foods with a low glycemic index. All sweets, industrial baked goods made from white flour, pancakes, etc. are excluded.
The book contains detailed recipes with calories. An approximate meal is 120-200 g of chicken breast, white fish or cottage cheese plus a vegetable salad with butter and a couple of tablespoons of quinoa (groats, sold in supermarkets), lentils or beans. You can drink coffee and tea, but limiting yourself, maybe. more than 2 cups a day increases cortisol levels and inhibits fat burning.
Yes, it’s difficult, and you won’t figure it out without a guide. Unfortunately, the book Making the cut has not been translated into Russian, but if you read in English, you can buy it from Ozone in the original. If not, then just reduce the calorie intake, saturate the diet with proteins and move on to exercise.
Slimming exercises with Jillian Michaels
The problem with most home aids is that with “standard aerobic steps” they cannot achieve the exercise intensity needed to burn fat.
Gillian has developed her own high-intensity interval training method. She suggests combining in one sequence exercises that comprehensively involve all the muscles of the body, and 1-2 jumping aerobic movements.
It looks like this:
Overhead Dumbbell Squat
Stand with your feet hip-width apart, dumbbells in your hands at your shoulders. Pulling in your stomach and taking your buttocks back, lower yourself into a squat, squeeze the dumbbells over your head, return to the starting position. During squatting, the knees do not go beyond the level of the socks, the dumbbells rise and fall smoothly;
Push-up from the floor
Take a lying position, palms under the shoulder joints. With your stomach drawn in and your shoulders away from your ears, bend your arms until your chest touches the floor. Squeeze out to the starting position. Don’t hold your breath.
Direct crunch on the press
Lie on your back, pressing your lower back to the floor and placing your feet at your buttocks, hands behind your head, elbows to the sides. Stretch your lower ribs towards your pelvic bones, keeping your belly drawn in, come back.
Jumping with imitation of rope rotation
Stand on your feet, perform fairly high vigorous jumps, rotating your arms at the elbow joint.
Do each exercise for 1 minute, move on to the next without rest, repeat the cycle …