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

by Jillian Michaels

Are you in good shape but struggling with those last ten to twenty pounds that stand between looking perfectly okay and looking knock-their-eyes-out great? Do you have an event on the calendar where you’d love to make jaws drop? Or do you just want to see for yourself what it would be like to have the best body you’ve ever had in your life? Then you need this book.

Making the Cut is a unique, intense thirty-day program from TV’s toughest fitness guru, Jillian Michaels. It has one to maximize your diet and fitness potential so you’ll get dramatic results at an accelerated pace. The program trains you in three essential ways—mentally, nutritionally, and physically. Making the Cut enables you

• identify your unique body type and metabolic makeup (are you a fast, slow, or balanced oxidizer?) and customize a diet plan that is perfect for you
• learn mental techniques that greatly enhance your self-confidence and sharpen your focus on success
• develop your strength, flexibility, coordination, and endurance to levels that exceed anything you ever previously attained—or would have thought possible

Making the Cut takes you further faster than any other fitness program. Ever wonder what secret techniques models and celebrities learn from their high-priced personal trainers when they need to look their absolute best for a shoot or a scene? Jillian shares invaluable info about “peaking”—temporary short cuts you can employ when you have just a few days to get ready for your close-up. And she gets you hip to safe but effective supplements (break out the white willow bark and green tea extract) and tells you how to shed the last drops of excess water weight to put the ultimate finishing touch on the new you.

Other plans get you in shape; this one delivers ripped-up perfection. You supply the commitment and determination . . . Jillian Michaels supplies the astonishing results. Visit www.JillianMichaels.com for more.

Genres: Nonfiction, Fitness, Health, Self Help, Nutrition, Cookbooks, Reference

288 pages, Hardcover

First published April 10, 2007

About the author

Jillian Michaels is an American fitness trainer, nutritionist, businesswoman, media personality, and author known for her influential role in mainstream health and wellness. She rose to prominence as a trainer on the NBC reality series The Biggest Loser, where her direct, motivational style became a defining feature of the program. Before entering television, she developed her expertise across multiple training disciplines including kickboxing, yoga, Pilates, plyometrics, and weight training, later becoming a certified nutrition and wellness consultant. Michaels built a broader platform through bestselling books, fitness programs, and digital media, including the award-winning Jillian Michaels: The Fitness App and her long-running podcast Keeping It Real. She launched her company Empowered Media and the streaming fitness service FitFusion, expanding her reach across broadcast, online, and on-demand platforms globally. Her work emphasizes sustainable health, mental resilience, and accessible fitness education. Michaels also supports a number of charitable causes focused on health, children, and humanitarian relief, and continues to serve as a prominent public advocate for personal well-being and empowerment.

Reviews

[Heidi Wiechert · Rating 3 out of 5]

A collection of recipes, workout tips, and insider training techniques from Jill Michaels, one of the trainers of the television program: The Biggest Loser. She's hardcore and this book is a reflection of that. Definitely not for everyone, myself included, I'd only recommend it to those who are already in very good shape. Let me make one thing clear, I'm not in "bad" shape, but I am not at the level required to complete these exercises.

So, I nearly killed myself trying to do Day 1 of the circuit training. I have a predictable cycle with fitness books. I read them, get all fired up about changing my diet and amping up my workouts, try it for awhile, then give up. This one, at least, was so hard and I was hurting so bad that I gave it up right away rather than drawing it out to its inevitable conclusion. Her clean eating tips are solid and I've added a lot more fresh fruits and veg to my table, but, the workouts are just too hard.

I had my husband helping with the timer and figuring out what I was supposed to do at each step because her descriptions of the exercises are all gathered together in an index at the end. He was encouraging me to stop after the first two minutes, but I insisted on doing at least ten- silly me. The weird frog push-ups were an impossibility from the start. I almost broke my nose when I tried to lower my face to the floor. I had to laugh, it was ridiculous. My only saving grace was that I was using the equipment at my home rather than the gym. If I had humiliated myself like that in public, I might not have been able to give this book the "liked it" three stars.

Some read alikes, for those fitness buffs who just can't get enough! : This Is Why You're Sick and Tired: by Jackie Warner, Get Me Skinny by Tony Arreola or, if you're tired of the exercise and diet merry-go-round: Down Size: 12 Truths for Turning Pants-Splitting Frustration into Pants-Fitting Success by Ted Spiker or Confessions of an Unlikely Runner: A Guide to Racing and Obstacle Courses for the Averagely Fit and Halfway Dedicated by Dana L. Ayers.

[Myra · Rating 5 out of 5]

I'm a fan of Jillian Michaels and her training style, so I'm very excited about this book. :)

UPDATE:

This book isn't for everyone. If you are trying to drop those last stubborn 20 or less pounds, then this is your book. I just finished reading it and it's a 30-day program in which you must be determined with a strong commitment. It is written in true Jillian Michaels fashion (if you've watched The Biggest Loser, then you know what I'm talking about), and she's tough on you even through the pages of the book. There are a series of things you must complete before beginning the program (tests of strength & endurance, measurements in weight & body fat, and tests to determine what type of oxidizer you are). There is also a strict food plan for each oxidizer type to which she says absolutely no cheating for the duration of the program, and also exercises tailored for you (you just have to figure it all out and it's pretty easy to do so because she walks you through it all). There are motivational blocks of words and messages every couple of pages, and she gives you all the techniques you need to know to succeed.

I have not started this yet because I need to make sure I'm mentally prepared to do this. I am making a start date of January 13th for myself for this 30-day program - by then, I should be through all the holiday stuff and ready to roll with Jillian's program. However, the plan is sound and I think this is going to be great!

[Agnes · Rating 1 out of 5]

"Written" by Jillian Michaels of "The Biggest Loser" fame, this is a very strict plan that you (apparently) have to follow to the letter in order to see results. Includes recipes for everything you're supposed to eat for 30 days, as well as all of the exercises you're supposed to do (I guess in a gym because I don't know anyone who has so much exercise equipment in his/her house).

The "Science" section of the book that is supposed to set you up for following the plan by explaining what your metabolic type is (through an a-b-c type quiz) does not include nearly enough explanation as to why you're supposed to follow its suggestions. For example, fast oxidizers are supposed to eat high purine proteins. Purines are "natural substances already present in our bodies that aid in cellular regeneration. We all metabolize them differently." Ummm...ok. Also, according to her Basal Metabolic Rate calculator, I'm supposed to eat less than 1300 calories a day (while following her exercise regimen). I think that would mean I would be unconscious several times a day.

Not for me, thank you.

[Farhana Faruq · Rating 1 out of 5]

Overall it SEEMS like a good book - with a whole 30 day menu plan (plus grocery list), a total workout routine (and how each exercise should be done).

But when you look at everything separately here is what I didn't like:

- The book is based on your metabolic type - I don't buy-in that you can take a two page quiz (where some answers don't even apply, and some are based on your feelings) and know your type!

- People trying to lose their last 20lbs of fat (in order to be ripped) will take a lot longer than 30 days!!! Unless you are obese this will not happen.

- The food. Low fat this and low fat that. She has things like splenda, weight-control oats, lunch meats, carb-control yogurts, etc. That is not what I consider healthy eating.

- The shopping list doesn't have everything listed - so make sure to double check what you actually need (if you actually plan to follow it).

- The exercises are good. I'm familiar with all of them, but someone new to this will find it difficult to follow as a lot don't have images with, and you'll need to really study them to do a whole circuit.

There is no secret in getting ripped (cleaning your diet, weight training and high intensity cardio like interval training and sprinting will do it), but this is definitely not the book I'd pick up to follow.

[Tania · Rating 4 out of 5]

I think this is a great resource for those who are already in pretty good shape and want to get a more edgy, sculpted physique. She challenges you with three approaches that make her program effective: mentally, physically, and nutritionally. Basically, you stick to your BMR caloric intake as close as possible for the 30 days, eat foods that are for your metabolic type (which is covered in depth) by following the meal plans provided, and do the exercise circuits. Everything from what you eat to what exercises you do is planned for each day in the 30-day period. She provides pictures and descriptions of the exercises, most of which can be done at home. Recipes and a grocery list is provided for the meals. This is a very strict program--no cheating! When I feel mentally prepared for this I will give it shot and hopefully see some great results!

[Alice · Rating 4 out of 5]

Jillian's book has been just what I needed to get rid of a little extra flab I've been carrying around for the last few years. I've been following the plan (mostly....just a little cheating on weekends) and am really seeing results!

I do wish she had included warm-up and cool-down/stretching exercises in the workout section. Also, there are some exercises I am not able to do (I work out at home and do not have access to a wide array of weight-lifting machines), so I have had to figure out alternate exercises to do with dumbbells or bands.

But overall, I am getting good results (12 lbs. so far....about 20 days in), and that's why I bought the book!

[Sabrina · Rating 3 out of 5]

This is a super quick read with a lot of great information. Jillian is clearly someone who has studied not only the art but the science of weight loss and fitness. The only real complaint I have is that her fitness plan is a bit short of details and pictures. It might be because I am such a visual person, reading about how a specific exercise should be completed is much more difficult to me than seeing it. That said, I thin this is a decent book for those interested in making some changes and dropping the last 10-20 lbs.

[Sheri · Rating 3 out of 5]

I'm not sure how much of a review I can really give this one, having not completed the 30 day program. I can only say that I really liked the ideas and content of the book. I did not follow the eating, simply because I'm a picky eater, not a great cook, and I don't like having to go to a number of specialty stores to get my ingredients.

I did do 2 weeks of the exercise program before my work-out partner had something come up making her unable to continue the program with me. And quite frankly, the exercises were just too embarrassing for me to be willing to perform in my gym alone.

The circuit-training type exercises are very intense and difficult. You really should be in fairly good shape before attempting the program. I could tell after only a few workouts that my endurance and muscle-mass were building quickly. Hopefully I'll start it up again sometime in the future, because I'm quite sure that completing the full 30 days would yield fantastic results. Another great aspect of the book is the positive affirmations and mind tricks sprinkled throughout the chapters. They help you realize that acheiving your ideal body isn't done by diet and exercise alone. You have to be willing to train your mind too.

If you liked Jillian during the Biggest Loser series, if you're in pretty good shape, but want to maximize your body's potential, and if you're devoted and have a great workout buddy who's not afraid to look like an idiot in a public gym, I would highly reccommend this book.

[Jen · Rating 4 out of 5]

I didn't do the diet, just the 30 workout, so my review is based on that. The workout is a killer, seriously the hardest I have ever done in my life, and you have to go for thirty days. It's basically two sets of five circuits of 4 or 5 exercises each. It is not a workout for the shy or faint of heart, because you WILL have a sweat trail following you around the gym as you do this high-intensity stuff, like 10 burpees, then jump on the treadmill for a minute at 9 mph, then do pushups, then do jumping jacks, etc. She says the workout should only take about 45 minutes but it was more like an hour and a half some days (I got it down to an hour 15 towards the end) while I tried to figure out what everything even was (frog pushups?) and then make my body do them. It's only a four day/week diet, too, so on two of the days I did an hour of cardio and just rested once. A real killer, best for someone who has been exercising regularly and is bored with their routine. And like I said, not for someone who doesn't like to get weird looks at the gym because people do watch when you do your frog kicks and pike crunches, so you have to have a thick skin.

[Shannan · Rating 3 out of 5]

This book is great for losing the last 10-15 pounds. Seriously. If you do the principles, provide the correct calorie deficit, and eliminate the crap foods, then you will see results. I've been trying to lose the last ten pounds of my baby weight for six months now. This book gave me the necessary tweaks I needed (the key for me was giving up alcohol for 30 days). Now to be fair, i also listen religiously to her podcasts so most of the things in the book I've heard before.the combo of those two things have really helped me

[Brooke · Rating 5 out of 5]

Totally love this book. Although I've through all of it, I will be continually referencing it throughout the next 29 days. I've officially started Jillian's madness of a life/workout/eating schedule. I'd better be hot next month!! =)

[Candace · Rating 5 out of 5]

This book will kick your butt into shape. I have had personal trainers, read every fitness book, and done a lot of fitness videos and anything Jillian Michaels does will get you into the best shape of your life. I got down to the skinniest I have ever been since I hit puberty with this book!

[casey · Rating 4 out of 5]

Pretty good information, it really is for someone who already works out pretty regularly, but I will continue to us it. It has a lot of really good tips.

[Lavena · Rating 2 out of 5]

I've owned this book for many years, and even lent it to someone else at one point 😬 but I was never able to decide that I was actually going to follow through on the 30 Day Plan Jillian lays out. It is VERY intense. So my review is not really about whether her plan is effective or not. It's more about how the book made me feel, and if it has aged well (spoiler alert, mostly it has not).

Again, I want to be at least a little bit fair and say that I personally think the tips she has regarding mindset and motivation are good. In this book though, they are spread throughout in boxes, interrupting the regular text. So there were times when the mindfulness advice was very jarring and felt like it didn't fit at all with how she had just been telling you to exercise at least one hour 5-6 days/week or telling you to cook with bell peppers in every single recipe (I am NOT a fan of bell peppers so I was mad about that).

Also, this book has a quiz! And I LOVE quizzes! It's all about what kind of food oxidizer you are (the choices are slow, balanced, or fast). I got balanced. The only problem is, I don't know if any of this is real or not. I would love it if some food scientist out there could tell me if this information about food oxidation is outdated and/or bullshit or if it is actually real and important information for me to have.

My main gripes with the book are these:
-The cover claims that once I have read this book and done this plan (in only 30 DAYS!!!!!) that I will finally have the confidence I need to be in a swimsuit in public. But I would venture that the only real way you can change your amount of confidence is to change your mind, ideally with the help of a therapist, and if need be, change the people around you to ones who don't tear you down. While we're at it, let's change society into something that doesn't declare every summer that the only way you will ever be worth looking at is if you take up less space. I know from having body dysmorphia that it literally does not matter what size I am, I do not ever feel confident in my body. So eating less and moving more, while it might make me healthier, is not going to make me more confident.
-There's a fitness test at the beginning to see if you are fit enough to do her program. Which is fine, I guess? The thing that made me mad, though, is that she got REALLY mad/mysogynistic about the idea that someone might do what she called "girly pushups" instead of "real" pushups. To be a tiny bit fair to Jillian, this is from over a decade ago, and I know I said dumb stuff back in 2007. But it still made me feel sad.
-One of the quiz questions asked what type of body I have, and gave three options: A) short and stocky; B) average; and C) tall and willowy. So...those are the only three body types, like, in the entire world? In the entire history of humankind? I guess all short people are stocky and I just never knew. Also no tall people are fat I guess. And everyone else is average. That's it! We've figured out the three body types.

Definitely would not recommend.

[Sandy · Rating 3 out of 5]

I have no doubt that the diet and exercise plan in this book works. I lost 5 pounds in the first week. That’s enough to get anyone super stoked, right? Well…don’t get ahead of yourself. What I found in this book was typical of what I’ve found and struggle with for almost every diet plan ever.

Let’s start with the diet plan. There’s a test that you take to find out whether you are a fast, slow, or balanced oxidizer and the results of this test will determine which diet plan you’re on. While there appears to be a variety of breakfast, lunch, dinner, and side dish recipes in the book, you’re limited to the ones that fit within your oxidizer level—which severally limits your variety.

My next problem with the diet plan is that the grocery list is ridiculous! Here’s an example of the grocery list for one week…


Kashi Go-Lean Cereal
Skim Milk
Eggs (23)
Low Fat Cottage Cheese
Cinnamon
Splenda
Whole Grain Toast (1 piece)
Sprouted-Grain Toast (1 piece)
Apple (1)
Cashews
Wasa Crackers
Natural Peanut Butter
Raw Almonds
Pistachio Nuts
Low Sodium Sprouted-Grain Bread (1 piece)
Laughing Cow Low Fat Cheese
Olive Oil Cooking Spray
Onions
Fresh Flat-leaf Parsley
Fresh Basil
Garlic Cloves
Plum Tomatoes
Low-fat Parmesan Cheese
Wheat Flour
Nonfat Sour Cream (3 tbsp)
Smucker’s Sugar-free Jam (3 tsp)
Broccoli
Tub Style Light Cream Cheese
Fat Free Italian Dressing
Italian Seasoning
Low-sodium Turkey Breast
Bottled Roasted Red Peppers
Lavash Wraps
Chicken Breast
2 Jars Marinated Artichoke Hearts
Balsamic Vinegar
Dijon Mustard
1 ½ Heads Fennel
Cherry Tomatoes (6 cups)
Pitted Kalamata Olives
Red Onion
Nonfat Cream Cheese
LaTortilla Factory Low-carb Tortillas
Tomato
Spinach
Lean Roast Beef
Yellowfin Tuna Steaks
Olive Oil
Fresh Lemon Juice
Arugula
Fennel Bulb
Carb Solution Barbecue Sauce
Low-sodium Black Beans
Shredded Reduced Fat Sharp Cheddar Cheese
Low-fat Sour Cream
Shrimp
Bay Scallops
Mango
Lime Juice
White Wine Vinegar
Cumin
Ground Ginger
Ground Cinnamon
Hot Sauce
Avacado
Baby Lettuce Salad Mix
Asparagus
Vegetable Oil
Cannellini Beans
Vidalia Onion
Fat-Free Low-Sodium Chicken Broth (only ¼ cup)
Cider Vinegar
Dried Oregano
Allspice
Ground Cloves
Near East Wild Rice
Salmon Fillets
Prosciutto
Fennel Fronds
Fennel Seeds
Fennel Bulbs
Lemon
Cauliflower
I Can’t Believe It’s Not Butter Spray
Half & Half
Eggplant
Curry Powder
Swordfish Fillets
Rosemary
Red Wine Vinegar
Lamb Chops
Dry Red Wine
Fresh Oregano
Dry White Wine
Low-Sodium Vegetable Broth (1 cup)
Frozen Spinach
Reduced Fat Feta Cheese
Oregano Sprigs
Smucker’s Sugar Free Apricot Preserves
Orange Juice (only 1/3 cup)
Smart Start (not to be confused with Kellogs Smart Start cereal)
Spaghetti Squash
Cardamom pods
Carrot Juice (only ¾ cup)
Rice Vinegar
Cornstarch
Sugar
Fresh Chives

Oh and on top of how many items are on the list, let’s take a look at something like how we use 1 piece of toast for one breakfast. Yet….we don’t use that bread again the entire week. Am I really supposed to buy a loaf of bread so that I can eat one piece? REALLY? Aside from the fact that there's 3 different types of bread that you only use 1 piece in a week. Not to mention that my local grocery store (in central Alabama) doesn’t carry swordfish or lamb chops. So not only does that mean I can’t get these ingredients, but it also means that my recipe options for this diet plan are even more limited than they were before.

Third, have you seen all the things there are to cook? So….I cook eggs for breakfast, prepare lunch to take with me for myself and my husband (because we actually have jobs to go to and do not have the ability to make lunch for ourselves when the time rolls around. Plus packing a snack of some kind. And then I must cook a new meal every night. Aside from the fact that most of the recipes say they serve 4 and there’s just the two of us. So….now I’ve got 7 days worth of leftovers. But don’t expect to use those leftovers next week because you’ve got an entirely different week planned next week.

Now, let’s talk about the exercise plan. Let me be clear about something. In order to follow this exercise plan, you need access to a gym. Nowhere in the description of the book does it mention that you’ll need gym equipment to follow this routine. Personally, I like to workout at home. I’ve got dumbbells, resistance bands, I’ve got a body ball, etc. But know what I don’t have? A treadmill (I do have a Gazelle), a seated hamstring curl machine, a cable and pulley machine, any every other large piece of gym equipment ever. So when I finally got a chance to look over the exercise plan and review the moves, I have to say that I was nothing but discouraged to see that gym equipment was needed for so many of the moves.

My problem is that when it comes to exercise, I tend to be a perfectionist. If I’m not able to follow a plan that’s been prepared by an expert 100% as the way it’s outlined then I tend to freak out slightly. And then if I don’t see the results I’m hoping for, then I feel I can only blame it on not following the plan correctly—which I feel truly sets me up for failure, because how often are you able to stick to a plan or a schedule as defined by someone else 100% without something you can’t help coming up…well it’s just not possible to do 100%.

Anyway, that being said, I didn’t really feel like this was the program or plan for me. After my initial loss of 5 pounds the first week I was up and down between a 2 pound window but never losing more than the first 5 pounds. And while I’ll take every pound I can get toward my goal, it just didn’t live up to the 10 to 20 pounds that the description mentions…for me. I found that the diet plan isn’t sustainable for me and my lifestyle. And the exercises don’t fit in with my desire to work out from home without spending thousands of dollars on gym equipment.

Now here’s the plus side, any plan when followed correctly will work. Plus when boiled down it’s calories in versus calories out, right? Moves can be modified which is what I did. Leftovers can be eaten, which is also what I did. When preparing a dish that serves 4, well it was just my plan to eat one serving for that meal for my husband and myself, and then the next night we’d have the leftovers from that same meal. That cut down on the number of items being purchased at the grocery store, and it also cut down on the number of meals I had to cook each week. While I still believe this plan will work if it’s followed, I wasn’t able to follow it in a way that was satisfactory to me, and thus didn’t get the results I was hoping for.

All in all, I give Making the Cut 3 Stars. Have you tried Making the Cut? What did you think? Let me know!

[El · Rating 3 out of 5]

This book is for those who have up to 10kg to lose, although you can probably get a few things from it if you have need to lose more.

First off, Jillian asks you to screen yourself to ensure you're fit enough to follow her exercise routine. Then you're instructed to calculate your metabolic type via a short quiz. You'll then follow a list of dietary guidelines according to the results.

There is a modest selection of recipes and a sample meal plan for each of the three types - I was surprised to see how mind-numbingly dull the plan was for the slow oxidizers (you're not even allowed to eat the egg yolk). The other two plans weren't exciting by all means, but they are certainly achievable for a person of reasonable discipline for 30 days.

I'm surprised to read her recommending flavoured water - I'm not sure whether American tap water just tastes bad or if Americans are raised on a strict diet of Coca Cola and can't handle anything different.

Then she sets out an exercise regime for you. Along with the training schedule there is a guide on how to perform the required exercises. The regime itself certainly appears to be effective, but I strongly prefer an audio-visual medium for anything workout-related.

There's very little information on how to maintain the weight you've lost (other than eating according to your metabolic type) - there's no concrete information on where to take your exercise routine next, or whether or not you should stick to the same 30 day diet plan beyond the end of your weight loss - you can find this information in her other books, but I thought it was lacking to leave it out here, even if the book is written for those who have less to lose.

She then lists some common supplements and advises for or against taking them, and I learned some things that I didn't know before - that's one of the good things about Jillian's books - there might be some overlapping information here and there but there always seems to be something new and useful whichever one you pick up.

At the end there's a 'peaking' diet where you essentially eat very low calorie, sodium, and carbs to lose water weight for any special events you have coming up - it doesn't sound especially healthy and it's likely to result in rebound after the diet regimen is over.

[Julie Northrop · Rating 2 out of 5]

I bought this used from my local thrift store. Truly, it should have a disclaimer in front for advanced athletes only. I really spent most of my 30 days with pain from a lot of the compound exercises. I am a long time lifter, cpt and I love trying new workouts. I am going to rotate the circuits on my off days as they are a good workout but, I definitely modify some of her compound sets to keep from injuring myself. You must be fit and if something hurts, stop.

[Amy · Rating 1 out of 5]

This is a really restrictive and unrealistic way to lose fat.

The meal plan is expensive and elaborate. You can lose fat by eating foods you like as long as you're in a calorie deficit.

The workouts are intense even for some one like me who has been working out for years.

It would work if you can stick to it for 30 days. But I wouldn't want to.

[Jamie Keltner · Rating 3 out of 5]

Diet vs exercise

Jillian Michaels - how can one not like her books if fitness and health are of interest? Her recommended diet is fairly easy to understand and follow. Her workouts seem to be a bit advanced for a beginner without a week or two of practice.

[Suchitra Sharma · Rating 1 out of 5]

Nothing new

Eat this, not that. Follow these exercises. There are tons of books like this on the shelves. I wanted some secrets to weight loss, even though I am fully aware there are none. So that’s why I am disappointed.

[Montana Greene · Rating 5 out of 5]

This is a great workout plan for Intermediate and Advanced Fitness Levels. This book contains a detailed plan for eating and circuit training. I followed the plan pretty flexibly taking my time. The results speak for themselves. I went from 34% to 22% Body fat in 6 months.

[Lisa · Rating 3 out of 5]

I liked this one ok but definitely only get it if you are already fit. I found it hard to pass some of the fitness tests and based on my results it recommended buying her first book. I still read through it anyway

[KH Sprague · Rating 1 out of 5]

Only giving it a 1-star because I didn't finish it.

[Tammi · Rating 4 out of 5]

Informative! I loved the workout plan and will definitely be continuing it

[- Andrew · Rating 5 out of 5]

Never knew about the metabolism thing before. Committed myself to a 14 days of cut, and willing to catch up again

[Leanna Chapman · Rating 5 out of 5]

Another great book by Jillian!

[Lecy Beth · Rating 3 out of 5]

This is basically a guide for anyone who wants to lose that last twenty pounds. Jillian provides instruction on how to determine your body and metabolism type and what you should be eating based on your type - which is very helpful - along with weekly menu plans and fitness routines that are in synch with a The Biggest Loser regimen. Her actual plans are not ones that would work for my lifestyle, but the book has been sitting on my shelf for years and it was finally time to read it. There is a lot of helpful information but if you aren't a hardcore workout fan, or have a special diet (GF, vegan, etc) you probably wouldn't get much out of her plans.

[Ilva · Rating 3 out of 5]

Nekā revolucionāri jauna, it kā viss labi zināms. Principā - atliek vienīgi rīkoties, ar grāmatas izlasīšanu vien būs par maz!

[Amy · Rating 5 out of 5]

So, I've been on a quest to find a new workout routine. I really wanted something that had a good structure so I knew exactly what I needed to do each day. My biggest problem has been putting together strength training workouts that I could stick with - after a couple of weeks I would inevitably start doubting myself, wondering if it is working, wondering if I doing the right muscle groups, the right number of days per week, etc. Then I would eventually give up or move on to something else.
I've always loved Jillian, so I thought I would give her book a try and I was pleasantly surprised to find that she has provided full menus as well as full workouts for 30 days. The menus looked really good, especially since there are three different sets you can choose from according to how quickly you oxidize your food (there is a questionnaire to help you determine where you fall). I found that I am a fast oxidizer, which actually went against everything I had been doing in the past. Basically, I need to make sure I have protein/fats with every meal and snack - nothing that is completely carb based (i.e., almonds with my fruit, hummus or string cheese with my peppers). This has made such a huge difference in how I feel during the day! I always wondered why everyone says to eat a bowl of oatmeal and it will keep you full all morning - not me. I was starving after an hour. Now I have egg whites or greek yogurt and I am feeling full much longer.
As for the workouts - they completely kick ass. And they will kick your ass thoroughly. Definitely not for those who don't know a squat from a lunge or have no experience lifting weights. But, if you know the basics you should be fine. Also, a caveat - this program is not for major weight loss. MTC is for taking out of shape people and getting them ripped (for those with 20lbs or so to lose). Now, I haven't worked out in a while and I have about 25lbs to lose so I probably wasn't the ideal candidate for this program, but I decided to give it a shot anyway.
The workouts are hard - they consist of 5 circuits with 3-5 exercises per circuit. You are allowed no rest between exercises and only a 30 second rest between circuits. There lots of plyo exercises such as jumping lunges, squat thrusts, and knee tuck jumps - lots of squats, lunges, bicycle crunches, some weights and some cardio. You are given two new workouts every week and you do each workout twice (the schedule basically looks like Mon/Tues, Wed off, Thurs/Fri, Sat-Sun off. I added in some extra cardio most mornings to bump up my calorie burn. I can tell you that I feel awesome - I feel strong, my stamina has improved dramatically and I improved more in this one month than I have in many months of working out on my own. I have two days left on the program, so I can't give my final stats yet, but so far I am down about 6lbs and many inches - I am fitting into clothes I haven't worn in a while and some things are getting baggy and too loose to wear anymore.
If you have the determination to stick to the workouts and really push yourself and you can eat clean and adhere to your calorie allowance (they say your success is related 80% to your food choices and only 20% to your workouts!), you will really get some great results! An awesome program! I have already decided to start it all over again!

[Catherine Gillespie · Rating 3 out of 5]

Basically, metabolic type is the way your body uses the types of macronutrients (protein, carbs, fat) you give it. Different people metabolize those nutrients differently, which is why some diets work for some people but not others, and why what helps your friend lose 10 pounds might make you GAIN 10 pounds.

What I found super helpful was the survey in the book to help you determine your metabolic type. Usually when I take a survey I take it for myself but also try to answer the questions as I think my husband would, and, interestingly, we are opposite metabolic types. This was like a revelation to me! All this time I’ve been thinking that my job was to get the man to eat a hearty breakfast, but come to find out his metabolic type does better with a very light breakfast or none at all, and tends to get grumpy when forced to eat a big meal in the morning. Weird!

The metabolic types are broken down into Slow Oxidizers, Balanced Oxidizers, and Fast Oxidizers. This is not the “slow metabolism” thing you’ve heard of in the past – fast oxidizers can be overweight and so can slow and balanced oxidizers. After the survey, the book includes ideas for how to structure your diet for your metabolic type, including recipes and fitness routine suggestions.

The end of the book also includes peak strategies for getting really cut for an event or photo shoot or something. Unless you’re a swimsuit model or you totally lied about your measurements and now you’re stuck with a bridesmaid’s dress that is way too tight, I am not sure how useful this section would be to most people. Jillian does explain different supplements people try to take when losing weight, and what's worth it what isn’t.

I think the book is useful for it’s metabolic type section, and might be helpful if you’re the sort of person who can put together a fitness program based on instructions and pictures in a book. Personally I really need the videos, so that section wasn’t a draw for me. If you’re interested in nutrition though, it might be worth checking to see if your library has this book so you can look through the metabolic type section.

{Read more of my reviews at A Spirited Mind.}