Learning From Jillian Michaelsn
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No fluff - just the straight facts from TV trainer Jillian Michaels She changes peoples lives and physiques with her enthusiasm and forthright manner. Here, Michaels shares her four crucial steps to gain muscle, burn fat and boost your metabolism and energy. Follow these steps properly and you'll lose the fat,gain the muscule and end up a big winner!nnScorch FatnFirst of all, you've got to boost your heart rate and burn calories. Once you start exercising, you'll metabolize the glucose in your muscles, but then, as you keep pushing yourself for about 20 to 30 minutes you'll start reaching into your fat stores. Michaels favors circuit training, because it's an efficient way to work all your various muscles while keeping your heart rate elevated. In her "Banish Fat, Boost Metabolism" workout, which is part of the two-DVD, Ultimate Body Makeover Series on Exercise TV, Michaels guides viewers through seven six-minute high-intensity circuits. There's no rest in between circuits, and you're constantly moving, Michaels says. For an upper body circuit workout, try Jillian's Armed and Dangerous.nn"You won't get bored or even have much time to think. I try to pick people up in a tornado of energy so they don't have a second to think or doubt themselves. Before you know it, the workout is over, and you feel good," Michaels says.nnAt the very least you should be doing this routine twice a week. To get the optimal benefit, you really need to be doing this workout 4-5 times each week. But then, to stay in the healthiest shape you need to be doing 4-5 hours of exercise per week.nnPulling Your Weightnn"Target toning doesn't work on it's own; you have to shed body fat," Michaels says. "You also have to condition the underlying muscles, so that when the fat comes off, you can see them."nnIn Michaels' No More Trouble Zones DVD workout, she makes sure to target and strengthen the typical tough spots, like triceps and thighs, while also incorporating cardio work to blast calories and fat. Try Jillian's Top to Bottom.nnLike many of Michaels' workouts, No More Trouble Zones features body-weight exercise circuits, to hit every muscle group while pushing the limits. "In general I like exercises where you use your own body weight. You can do these exercises anywhere, at any time of day, and it's a great way to keep your body lean and functional," Michaels says. "Incorporate things like lunges, squats and push-ups into any workout." Michaels loves Burpees, as they rev your heart rate, delivering a total body cardio boost. To test your lower body limits, try Jillian's Lean and Mean Leg Workout (link to Lean and Mean Leg mini workout).nnStop Eating CrapnA common mistake by new fitness buffs is negating the effects of exercising with poor eating habits. If you can eat sensibly, track your calories, you can see effects in just 2 weeks!nnDon't get too fancy with the food. Micheals says to be sensible and eat clean, whole foods. "Eat lean, organic proteins, whole grains and fresh veggies and fruit. Steer clear of processed foods, and curb your alcohol intake," Michaels says.nnKeep Yourself JazzednnStaying motivated is key to keeping yourself on your fitness track. "It's about creating an environment of energy for yourself," Michaels says.nnMichaels also suggests envisioning exactly what you plan to look like when you reach your fitness goals. "Keep a picture in mind of what you're working out for," Michaels says. "Sometimes working out isn't pleasurable, so think about the rewards. See yourself in that dress, with your hair how you want it with all the details."nnAnd in no time, if you follow Michaels' straight-up advice, you should get there.n
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ExerciseTV is an online fitness resource for abs fitnessn and exercise lower absn
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