Jillian Michaels - Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You

Contents

TO THE INNER BADASS LIVING INSIDE US ALL

And to my mom and my best friend, Vanessa:
you are the two strongest, smartest women I know.
You inspire me to reach for the stars,
which is exactly what this book is all about.
Heres to you!

Acknowledgments

Thanks to my rock star team: Andy Barzvi, Jason Pinyan, Michael Kagan, Marty Tudor, Scott Zolke, Steve Blatt, Tammy Munroe, and Waterfront Mediawithout you guys I am nothing. Thanks to Claudia Herr, a writer who breathes new life into my wordswithout you this book wouldnt exist. And thanks to my brilliant editor, sparring partner, and workout buddy, Heather Jackson, and all the geniuses at Crownthank you!

Introduction

Drop the Final Few and Get Ripped!

H ow do you know if this book is for you? Easy. Are you struggling with those last stubborn pounds that wont come off no matter what? Are you gearing up for an eventwedding, school reunion, beach vacationwhere you need to knock em dead? Are you looking to unleash the badass you know lies dormant within and just get ripped?

If you answered yes to one or more of the above questions, then hell yes baby, this books for you. All you need to begin is:

a moderate to decent level of fitness

a strong, go-all-the-way commitment to your goals

20 or fewer pounds to shed

If youre bringing all of the above to the table, then heres what youll get from this book:

the best body youve ever had in your life

Making the Cut is an intense, one-of-a-kind, 30-day program designed to maximize your potential so that you get dramatic results at an accelerated pace. What makes my program so uniquely effective is my triple-threat approach, which trains you simultaneously in the following three ways:

1. Mentally: I will help you to focus your thoughts, sharpen your mind, heighten your self-awareness, and boldly enhance your self-confidence so that you realize that anything is possible and nothing can hold you back.

2. Nutritionally: I will expand your knowledge of nutrition and healthy eating, providing a customized diet plan for your unique body type and metabolic makeup. You will get the best dietary support possible as you work toward your goals.

3. Physically: I will help you develop your strength, flexibility, coordination, and endurance to levels you never dreamed possible.

At the end of the day, fitness is a science, and my 30-day program is a scientifically constructed step-by-step instruction manual for getting superlean and tonedIm talking about feeling comfortable running in a bikini toned! Diet and exercise have too long been clouded in the white noise of conflicting speculations. Atkins or South Beach? Low carbs or no carbs? High protein or low fat? Do not despair. You dont need to hire an expensive nutritionist or celebrity trainer to give you what you wantyoure holding the keys to a hot bod in your hands right now.

Wait a Minute!This book is not for the faint of heart. Over the next 30 days you are mine, and this is your bible. If you want to get real results from my program, and I mean incredible results, skipping any part of this book isnot an option. Making the Cut is not some namby-pamby lifestyle book thats going to waffle on about moderation for better health and leave you with the warm-fuzzies. Its about seeing how far you can go, getting a little crazy, and maybe along the way making that ex of yours want you back. You will feel strong. You will be strong. Making the Cut is about to make it happen. The bottom line? Its about getting in the best shape of your lifeso channel that inner badass, and lets get ripped!

1 STARTING

A s with any fitness regimen, before you even begin this one you must visit your doctor or health care professional to make sure youre in fighting shape to start Making the Cut. Once you get the all-clear, the first step toward success is setting goalsyou cant get anywhere if you dont know where youre going and what you want. But its no good setting goals if youre not straight with yourself about where youre starting from, which is why Making the Cut begins with a thorough assessment of your current situation. Identify in cold hard terms where you are right now, and youll have a crystal-clear idea of where you want to be. And once you get there, youll never want to go back! Having a record of where you started is also a critical and often-overlooked source of motivation. Sure, you may know that when you complete my program you will lose inches from all over your body and get stronger. But if the going gets tough and you need an inspirational boost to keep going, you wont believe how motivating it is to take a step back and be able to chart the progress youve already made.

Last but hardly least, it is important to make sure you are mentally prepared for the hard work and the changes that lie ahead. Most fitness books deal only with the diet and exercise parts of losing weight and getting fit. In my experience, mental readiness is just as key to your lasting success.

The following chapters walk you through all of the important first steps, so that were sure youre starting with your best foot forward.

GOODBYE PHOTOS

Where would any kick-ass makeover be without before and after pictures? Well, thats where were going to start, except this is more than a before picture; this is a goodbye picture. Say goodbye to the old you, and get ready to embark upon a fitness journey that will change you for life. Take several photos from different angles, one from the front, one from the side, and one from the rear. And wear as little as possiblethe more you show, the more youll know.

BODY FAT ANALYSIS

Lets be clear: Making the Cut isnt about losing 100 pounds; its about tightening up, getting strong, and changing your body composition. Youll be shedding fat and building lean, strong muscle in its place. Youll be developing a drop-dead, smokin-hot body. So while youll see the difference in the mirror and feel it in the way your clothes fit, you may not see a huge drop on the scale.

If you know your body fat percentage going in, youll have an accurate way of measuring your success as you work the program. Below are some guidelines so you know where you are in comparison with the general population. Personally, I like to see my guys ripped at 8 to 10 percent and my girls ripped at 15 to 18 percent, but its your body. I am here to empower you with the tools and knowledge so that you take the reins.

BODY FAT RECOMMENDATIONS