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Jillian Michaels 30-Day Shred Diet a Complete Guide
Specialty: Clinical Nutrition
Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has vast experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the President... more
- What Is The 30-Day Shred Diet Plan?
- Basics Of The 30-Day Shred Diet
- Jillian Michaels Diet Program
- Sample Jillian Michaels 30-Day Shred Diet Menu
- How To Practice The 30-Day Shred?
- Is It Suitable For People With Obesity?
- Tips To Make The 30-Day Shred Plan Effective
- Following Michaels Principles On Diet
- Advantages Of The 30-Day Shred Diet Plan
- Limitations Of The 30-Day Shred Plan
What Is The 30-Day Shred Diet Plan?
A number of popular diet and weight loss plans are actually devised by dietitians, health gurus, and fitness experts. One such contender is the 30-Day Shred Diet plan. It is not exactly a diet plan, but more of a fitness program aimed at hardcore fitness enthusiasts.
It is devised by celebrity fitness trainer Jillian Michaels and includes an exercise DVD that contains circuit workouts, each 20 minutes long. Michaels, however, recommends nutritional and dietary changes as well. It is by no means easy to follow the regimen, considering that it is devised by a lady who is also called Americas Toughest Trainer.
Jillian Michaels used to be an obese kid, but since her teen years, she has devoted herself to keeping herself fit. Her tenure at The Biggest Loser made her a household name. She has released six fitness books and nine fitness DVDs. She also runs a health website that gets approximately 1.6 million monthly visitors.
Basics Of The 30-Day Shred Diet
The initial days of her 20 years in the fitness industry were not so smooth. Michaels had to struggle a lot with her body weight. Hard work, true dedication, and strong determination helped her immensely in reaching her goals and made her dream come true. It is her personal journey towards fitness and wellness that inspires millions of people. She is now one of the most inspiring personal trainers in America.
The 30-Day Shred program, according to Michaels, will help you lose 20 pounds within a month. There are three levels in the program. Each level is harder than the previous one. You have to complete each level within 10 days and then move on to the next. The workouts are based on her Strength/Cardio/Abs 3-2-1 training circuit. The DVD also comes with a cool-down and warm-up session for each of the levels.
Michaels loves to share her weight loss secrets with other people who are dying to go from flab to fab. According to her, its all about the perfect combination of a healthy diet and selected ab exercises. While Jillian Michaels 3 DVD Set can guide you through the workout regimen, we are here to unlock the exclusive belly-bloat-banishing meal plan of this American fitness guru. If you also want to eat like Jillian for getting into shape, here is what you need Jillian Michaels diet plan!
Jillian Michaels Breakfast
Michaels believes that stocking up on carbohydrates through a proper breakfast is essential for kick-starting a whole new day and retaining energy for long.
- Her favorite breakfast food is Ezekiel English Muffins. They are made of whole grains and are high in carbohydrates. She consumes two muffins with almond butter, which gives her a whopping 500 calories.
- Michaels also includes fresh whole fruits in her breakfast. They contain lots of vital nutrients, which are required for a perfect healthy start.
- Organic yogurt is another staple item in her breakfast. It is rich in probiotics, which make the process of digestion easier and help the body absorb the nutrients more efficiently. She mostly loves to consume Oikos Greek Yogurt as it is full of protein and tastes wonderful.
- Michaels stays away from bacon as well as other food items that are high in salt.
Jillian Michaels Dessert
Jillian Michaels diet menu cannot be complete without a dessert! She has dark chocolate in-between meals. She gets 200 calories of her entire calorie intake through these yummy bars. It helps her a lot in shedding excess belly fat and getting washboard abs.
Here is a 4-week Jillian Michaels 30-Day Shred Diet plan for you. Follow this plan to lose water weight and fat and get a slim and chiseled body.
How You Will Feel By The End Of Week 1
By the end of Week 1, you would have lost a lot of water weight. This, in turn, will make you appear slimmer, and you will be motivated and focused on your weight loss goal. Heres your Week 2 Shred diet menu.
How You Will Feel By The End Of Week 2
Your body will start mobilizing the fat. Your bodys metabolic rate will increase, and you will start to feel more energetic. You will love your new lifestyle and will look forward to Week 3.
How You Will Feel By The End Of Week 3
By the end of Week 3, you would have lost much of the water weight and fat. Your body will appear slender and toned. Moreover, you will start feeling confident about yourself. You will be more excited about Week 4.
How To Practice The 30-Day Shred?
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Michaels believes in making use of every single muscle in the human body to shed the excess flab and attain a toned body. The workouts are tough, but you will not need any heavy investment or equipment. Take some weights, spend 20 minutes to perform the moves, and be consistent about it to get the desired results. You also need to wear comfortable attire and shoes.
Is It Suitable For People With Obesity?
While a lot of women and men from various age groups have benefited from this weight loss plan, it may not be ideal for everyone. You should get your fitness status and health conditions checked by a doctor to be clear about your suitability for this rigorous workout plan. Not everyone loses 20 pounds of weight in a month after trying this plan, but losing up to 15 pounds is a common experience.
Tips To Make The 30-Day Shred Plan Effective
You can very well buy the DVD and try the moves at home, but careful planning is required if you want to get maximum results from this program. Here are a number of handy tips that you can utilize to succeed in this regard:
1. Measuring Before And After
Before you begin the program, take a tape and measure your waist, chest, hips, and thighs. You may write down the found measurements. These can be compared with the changes you find after completion of the program one month later. This can help you understand how well you have fared.
2. Consistency
Diligence and consistency are absolutely required when you want to shed pounds while adhering to this plan. Based on your daily schedule, you will need to allocate some time every day for exercising. It will require less than an hour. It can be done either at night or morning or at any other suitable time. However, it is required that once you start working out at a particular time of the day, you stick to it.
3. Healthy, Balanced Eating
Any weight loss program requires the followers to stick to a healthy diet. While Michaels is not very particular about what you can and cannot eat, she asks the users to stick to the basics. Throw away fat-laden processed and fast foods from your kitchen cabinets and fridge. She lists out what type of foods you can and cannot eat on the DVD.
4. Preparing The Body
A lot of people who buy the DVD and try the moves fail because they do not schedule enough time to watch and develop the moves in advance. Before you start any of the three levels included in the DVD, watch them several times and practice the moves. This will save time and reduce the risk of injury. Eventually, you will be able to complete each level properly.
5. Stretching Helps
At the beginning of the 30-Day Shred program, Michaels tells you to perform dynamic stretching. It helps in opening up your muscles. However, doing this just before the sessions may lead to sore muscles, and you will find it hard to carry on.
To fare better, you should ideally stretch your pectorals, triceps, biceps, and calves. You need to do static stretching before beginning the 30-Day Shred Workout. This will bring down the risk of getting sore muscles and injuries.
6. Stop Starving Yourself
Michaels does not tell you to starve because you want to lose a significant amount of weight in one month. A lot of people think they need to eat less than what they do while adhering to the diet. Eating less than required may result in muscle loss and fat retention. This is definitely not what you want.
You need some carbs to get energy, but just do not go into overdrive. Eat plenty of vegetables and fruits along with whole wheat products. Discard the refined flour-based foods.
7. Hydrating The Body
Before trying the workouts, hydrating the body is very important. Ensure that you drink plenty of water and homemade fruit juices. Each day, you are likely to lose plenty of body fluids through sweating while practicing the workouts.
8. Flexibility
Some people may need more than 10 days to complete each phase, while some have even stretched it to 50 days. While the trainer does not recommend doing so, you need to understand your body and take things slow if you want.
9. Make It Comfortable
The exercises are anything but comfortable, so you should ensure there are other possible means to make you feel better. Wear padded sneakers to guard your feet. It would be a good idea to use a thick mat on the floor. During the workout, it is natural to feel thirsty. Hence, keep a water bottle nearby.
Following Michaels Principles On Diet
It is a tough task to follow the celebrity trainers fitness and workout regimen, but you may adhere to her eating habits to make the most out of the 30- Day Shred program.
Michaels does not believe in entirely depriving the body of foods that are calorie heavy. While avoiding processed foods is advised, she does indulge in chocolates sometimes. She eats crackers and candy bars but ensures they do not contain too many chemicals, fake flavors, preservatives, etc. As long as you take care of these aspects, there is no need to cut down on other foods. Basically, eating foods the body can process is what works.
To work out hard and regularly, ones body will need a lot of energy. For this, she drinks plenty of protein shakes and eats Greek yogurt, cottage cheese, etc. A good balance of fat, protein, and carbs in every meal keeps her energized.
Limitations Of The 30-Day Shred Plan
No weight loss plan is flawless, and this is also applicable for the 30-day Shred. Its major limitations are:
- There is no denying that this plan is tough to adhere to. The duration may not be long, but the moves are tough for beginners. You can try Intermittent fasting or the 8-hour diet if you find the shred diet too restrictive.
- Those with injuries and recuperating from surgery should not do it. The second phase is focused on the knees, and those with knee injuries will find it hard to follow.
- Not all followers can lose 20 pounds, as promised by Michaels.
- This is not for those who are extremely overweight. With this plan, you may lose 20 pounds or so.
- Michaels says you should practice the plan six days a week. It sounds logical, but for most followers, this can be an overdose. It can lead to excessively sore muscles and body aches. A lot of people will not be able to keep up with the harder phases this way. Trying the moves four days per week is ideal for most followers.
- The phases involve the use of dumbbells, but Michaels does not specify the weights. This can make things tougher for beginners. Some moves may require using heavier weights than others.
This 30-day fitness challenge is designed to help you lose weight and obtain a more toned and shredded physique. This diet is not intended for obese people who find vigorous sweating undesirable. However, fitness enthusiasts with low to medium amounts of body fat who wish to lose weight without going to the gym may find the approach appealing. It is not impossible to attain the benefits of the 30-day Shred diet plan with consistency, hard work, and forethought.
Frequently Asked Questions
How much weight can you lose with the 30-day shred?
You can lose about 20 pounds of weight with Jillian Michaels 30-day shred diet. Your weight loss will depend on your current weight and adherence to the plan.
How many calories do you burn doing the 30-day shred?
You can burn anything from 200-700 calories per day while on the shred diet.
How much weight did Jillian lose?
Jillian Michaels lost about 175 pounds on the shred diet.