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Description edit
You’ve seen her change lives on The Biggest Loser –why not yours? Are you in good shape but struggling with those last ten to twenty pounds? Do you have an event on the calendar where you’d love to make jaws drop? Or do you just want to see what it would be like to have the best body you’ve... read more
Ridiculously Simplified Synopsis edit
Summary edit
You’ve seen her change lives on The Biggest Loser–why not yours?
Are you in good shape but struggling with those last ten to twenty pounds? Do you have an event on the calendar where you’d love to make jaws drop? Or do you just want to see what it would be like to have the best body... read more (warning: may contain spoilers)
Characters/People edit
Quotes edit
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“Arnold Schwarzenegger used to say that when he did bicep curls, he would visualize the muscles growing with every repetition. I think we all know how doing that worked out for him.”
Jillian on concentration -
“'Girly' push-ups? I don't even want to hear it - toughen up or go buy someone else's book.”
Jillian on the push-up fitness test
- Popular Highlights from Kindle Customers
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1. What are the consequences of the choice I am making? 2. Will this choice bring happiness into my life and bring me closer to my goals?
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www.caloriesperhour.com—it’s an excellent resource. Also visit my site, www.jillianmichaels.com.
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I recommend ingesting under 1,000 mg a day in order to maximize your body’s fat-burning potential and lower your blood pressure.
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I recommend drinking 12 ounces of water two hours prior to a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. And when you’re finished, you should consume an additional 12 ounces within 30 minutes of the end of your workout.
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Diuretic veggies will also help because they contain potassium, which can help prevent fluid retention and metabolic slowdown. Spinach, lettuce, all greens (mustard, collard, beet, dandelion), parsley, arugula, watercress, asparagus, and cucumber all have diuretic qualities. So eat up!
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BALANCED OXIDIZERS The ideal macronutrient ratio for the balanced oxidizer is 40 percent carbohydrates, 30 percent protein, and 30 percent fat.
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B. No particular food makes me gain; I gain whenever I overeat
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The Exercise Index 4
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A. Great—it helps me focus B. Take it or leave it
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B. Don’t notice one way or the other C. My eyes tear often 42. Your complexion is: A. Noticeably pale B. Average color C. Pink or often flushed 43. Your
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First Sentence edit
As with any fitness regimen, before you even begin this one you must visit your doctor or health care professional to make sure you're in fighting shape to start Making the Cut.
Table of Contents edit
Title Page
Dedication
Acknowledgments
Introduction
1. Starting
Goodbye Photos
Body-Fat Analysis
Measurements
Fitness Test
2. Science
The Rules
Rule 1: Stick to your magic number
Rule 2: Eat for your metabolic type
Metabolic Type Testing
Rule 3: Eat every four hours, and no skipping meals!
Rule 4: No processed or junk foods - period!
Rule 5: Beat the bloat - sodium and water consumption
Rule 6: No booze
Rule 7: Get it in writing
The Routine
The Slow Oxidizer
The "S" Menus
The "S"Grocery List
The Balanced Oxidizer
The "B" Menus
The "B" Grocery List
The Fast Oxidizer
The "F" Menus
The "F" Grocery List
Breakfast
Lunch
Dinner
Sauces, Snacks, and Sides
3: Sweat
The Rules
Rule 1: Intensity, intensity, intensity
Rule 2: Mix it up
Rule 3: Stick with it
Rule 4: Quality over quantity
Rule 5: Pace yourself
Twice A Day: Maximizing the Afterburn Effect
Sleep and Relaxation
Rule 6: Know when to hold and when to fold
The V-Taper (Hourglass Shape)
Long and Lean
Sinewy Arms
Rule 7: Know the Techniques
Split Routine
Circuit Training
Interval Training
Supersets
Combo Lifting
Pyramids
Plyometrics
The Routine
The Exercise Index
4: At Your Peak
Supplemental Secrets
The 7-Day Peaking Diet
Jillian Michaels
Copyright
Authors & Contributors edit
- Jillian Michaels (Author)
Classification edit
- Library of Congress: Add the Library of Congress Classification.
- Dewey: 613.25
Subjects edit
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