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MAKING

THE CUT

Mich_9780307382511_2p_fm_r1.c.qxp 10/29/07 3:18 PM Page i The material in this book is for informational purposes only and is not intended as a substitute for the advice and care of your physician. As with all n ew weight- loss or weight-maintenance regimens, the fitness and nutrition program described in this book should be followed only after first consulting wi th your physician to make sure it is appropriate for your individual circumstanc es. Keep in mind that nutritional needs vary from person to person, depending on age, sex, health status, and total diet.

Copyright © 2007 by Jillian Michaels

All rights reserved.

Published in the United States by Three Rivers Press, an imprint of the

Crown Publishing Group,

a division of Random House, Inc., New York. www.crownpublishing.com Three Rivers Press and the Tugboat design are registered trademarks of Random House, Inc. Originally published in hardcover in the United States by Crown Publishe rs, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York, in 2007.

Michaels, Jillian.

Making the cut : the 30-day diet and fitness plan for the strongest, sex iest you / Jillian

Michaels. - 1st ed.

p. cm.

Includes index.

1. Weight loss. 2. Reducing diets. 3. Physical fitness. I. Title.

RM222.2M482 2007

613.2'5 - dc22 2006101331

ISBN 978-0-307-38251-1

Printed in the United States of America

Design by Robert Bull

10 9 8 7 6 5 4 3 2 1

First Paperback Edition

Mich_9780307382511_2p_fm_r2.v.qxp 11/8/07 10:51 AM Page iv 4

AT YOURPEAK

N ow that you've finished my program and are looking and feeling better than ever, it's time to let you in on a little secret: nobody stays ripped year round, not even me. You will only ever see actors, models, or me on our very best days. How do we go from looking good to looking drop-dead smokin' hot when going before the cameras? For the most part it's hard work and discipline, just like what you've just been through. But I'm not going to lie; there aresome tricks and shortcuts we use to cut excess weight right before a main event, a practice we refer to as peaking. The word peakingis usually used to refer to athletes who need to be at their ab- solute best for a single event, but for the purposes of this book we will refer to it as lookingyour absolute best. From time to time we all have a moment when we want to look amazing.Come on, you know what I'm talking about: your ten-year high school reunion, your wedding day, seeing your ex at the parent-teacher conference. Whatever that special event might be, this final section of Making the Cutis your bonus round, my parting gift to you. Here you'll learn all the secrets of how your favorite celebrities are reallygetting ready for their close-ups, and what you should and shouldn't be doing to look your best. We'll cover the good, the bad, and the ugly of weight-loss pills, supplements, practices, and procedures, so you have all the information you need to make the right choices for your body and your health. A reminder: always talk to your doctor before taking a new supplement or making any drastic changes in your diet. 247
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THE 7-DAY PEAKING DIET

Okay, you have a week until your big event, and you need to know, in simple in- structive terms, how to look your absolute best. At this point you're not going to lose any real weight, give or take a pound, so your last-resort dirty trick is all about water weight.

Water Reduction

Water makes up about 60 percent of total body mass. When we retain extra water, it is usually stored within the natural fluid that surrounds our cells (extracellular fluid) - this is what makes you feel bloated or fat. Imagine if you could drop that extra fluid safely and effectively, how slim you would feel, and how much more definition you would see in your body. Stop imagining: you can! I'm sure you have all heard athletes, especially boxers and wrestlers, use the term "cutting weight." This refers to excess water weight that they drop right before a weigh-in. Well, ac- tors and models use the same techniques to get ready for the red carpet, and you can use them too for whatever special occasion you're gearing up to attend. Three key dietary factors influence water retention: water consumption, sodium intake, and carbohydrate consumption. As strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehy- drated, your body will hang on to its water supplies with a vengeance, possibly causing the number on the scale to inch upward. Remember, sodium holds 50 times its weight in water. To put this fact in perspective, if you were to eat a pickle, the next day you could be holding one additional pound of water weight. We covered sodium intake earlier (see page 29), but we are going to get crazy-strict about it during the peaking phase - you've only got seven days, remember. Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver, and some is stored in the muscles themselves. This energy reserve weighs more than a pound, and when stored it is packaged with three or four pounds of water. That is why ac- tors and models will often go on a low-sodium, low-carb diet several days before a special event or photo shoot. Exactly seven days before your big day, whatever it is, you will follow the

7-Day Peaking Diet the same way you've followed the rest of my program: to the

letter. It will cover exactly what to eat and drink to drop excess water weight fast.

AT YOUR PEAK263

Mich_9780307382511_2p_04_r1.c.qxp 10/29/07 3:17 PM Page 263 Always remember, though: don't go over the edge and think you can stay "peaked" permanently. It's not healthy to keep your body in a state of dehydration or carb depletion. You can stay peaked only for about a week or so. Anything beyond that can lead to burnout and actually have counterproductive effects on your physique. Here is a list of natural diuretics that you can utilize during this peaking period. Even though they are natural, you should use them in moderation; they may be healthier than taking water pills, but you shouldn't overdo it. Diuretic herbs and foods you can consider include: dandelion tea, green tea, lin- den, stinging nettle, sugar-free cranberry juice, and diuretic fruits and vegetables such as asparagus, celery, cucumber, onion, parsley, eggplant, watermelon, lemon, garlic, and peppermint.

SWEATING IT OUT

Another effective, if unpleasant, way to shed water weight when you absolutely have to bring that last little bit of muscle-definition out is to simply sweat it out. You have two basic choices here, one easy, one hard: you can sit in a sauna for two

20-minute sessions with a 10-minute rest period between; or you can do some in-

tense cardio for an hour while wearing a sweatshirt. I've done both, and they both suck. I mean it - you'll be tired, grumpy, and hungry. But the results will pay off. (Take a look at my book cover if you don't believe me.) If your body is weakened by illness or injury, you should not undertake this method of shedding water weight. And if you start to feel faint or weak while sweating it out, you should stop and replenish your fluids.

The 7-Day Diet

The following diet regimen applies to all oxidizer types. It is not about optimal fat burning or muscle growth - it's about shedding water and getting ripped up for that jaw-dropping effect we all need from time to time. You can switch any of the meals on this list around at any time during the week; if you like the lunch from Day 3 but not the one on Day 4, any of the meals on the diet are acceptable at any time. As for calories, we are going to hit the absolute bottom, as far as we healthily can, to crash out that last bit of weight. Therefore for this week and this week only, you will abandon the calorie allowance you calculated for yourself at the outset of the program and follow the exact portions I've laid out for you here instead. During this week you can use all the sodium-free seasonings mentioned on

264MAKING THE CUT

Mich_9780307382511_2p_04_r1.c.qxp 10/29/07 3:17 PM Page 264 page 30. Do not use real salt at all this week - not even a little. (Come on, we have gotten this far - suck it up, and let's finish this with a bang!) One last caveat: Do not do this diet for longer than seven days.If you do, you will risk slowing your metabolism and losing muscle mass. This diet is effective for seven days and seven days only. The diet plan outlined for you in The Routine (see page 34) is the most effective for gaining muscle and shedding fat. This is just about temporarily losing water weight to peak your physique! Congratulations! You now have all the knowledge, tips, and secrets you will ever need to whip yourself into the best shape of your life. Use what I"ve taught you wisely, and it will stand you in good stead for years to come. I hope the past 30 days have shaken you up a little, made you aware of what you"re capable of. Now go with God, and knock "em dead, baby!

AT YOUR PEAK265

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266MAKING THE CUT

WATER BREAKFAST LUNCH SNACK DINNER

Day 1Drink 100 oz. 6 scrambled 5 oz. fresh salt-free 20 raw or dry-roasted Grilled 6-oz. swordfish distilled water egg whites or low-sodium unsalted almonds steak cooked with lemon throughout the day. with green veggies, turkey wrapped in and garlic with unlimited If desired, add 1 tsp. cooked without lettuce with tomato side of steamed kale. sugar-free cranberry butter or oil Follow up with a cup juice per glass.of dandelion tea.

Day 2Drink 100 oz. 6 scrambled 1 can low-sodium tuna Unlimited celery and 6 oz. grilled chicken breast

distilled water egg whites with salad (tuna should be 2 tbsp. fresh, salt-free cooked with lemon

throughout the day. green veggies, cooked prepared with lemon peanut butter and garlic, with unlimited side

If desired, add 1 tsp. without butter or oil and pepper only) on a of eggplant. Follow up sugar-free cranberry bed of lettuce. You can with a cup of dandelion tea. juice per glass. use balsamic vinegar and 1 tsp. olive oil for salad dressing.

Day 3Drink 100 oz. 6 scrambled 5 oz. poached salmon 3 triangle slices of 6 oz. grilled chicken breast

distilled water egg whites with green fillet and shredded watermelon cooked with lemon throughout the day. veggies, cooked cucumber salad. You and garlic, with unlimited side If desired, add 1 tsp. without butter or oil can use rice vinegar as of zucchini. Follow up with sugar-free cranberry dressing for the a cup of dandelion tea. juice per glass. cucumber. Day 4Drink 100 oz. 6 scrambled 5 oz. grilled halibut steak 20 raw or dry-roasted 1 2 lb. steamed shrimp, on distilled water egg whites with green with lemon and garlic, unsalted almonds salad with low-sodium throughout the day. veggies, cooked with large spinach salad dressing, and unlimited side If desired, add 1 tsp. without butter or oil and balsamic dressing of steamed green beans sugar-free cranberry juice per glass. Mich_9780307382511_2p_04_r1.c.qxp 10/29/07 3:17 PM Page 266

AT YOUR PEAK267

WATER BREAKFAST LUNCH SNACK DINNER

Day 5Drink 100 oz. 6 scrambled 5 oz. salt-free or low- Unlimited celery and Grilled 6-oz. swordfish steak

distilled water egg whites with green sodium ham wrapped in 2 tbsp. fresh, salt-free cooked with lemon and garlic,

throughout the day. veggies, cooked lettuce with tomato peanut butter with unlimited side If desired, add 1 tsp. without butter or oil of steamed kale. Follow up sugar-free cranberrywith a cup of dandelion tea. juice per glass. Day 6Drink 100 oz. 6 scrambled 6 oz. grilled mahi 10 raw unsalted Grilled 6 oz. chicken breast

distilled water egg whites with green wrapped in lettuce, with cashews cooked with lemon and garlic,

throughout the day. veggies, cooked 1 fresh tomato, sliced, with unlimited side of steamed

If desired, add 1 tsp. without butter or oil and

1 3 avocado, sliced broccoli and cauliflower. sugar-free cranberryFollow up with a cup of juice per glass.dandelion tea. Day 7Drink 100 oz. 6 scrambled 5 oz. fresh salt-free or 3 large carrots Grilled 6-oz. halibut steak, distilled water egg whites with green low-sodium turkey, cooked with lemon and garlic, throughout the day. veggies, cooked wrapped in lettuce with with unlimited side If desired, add 1 tsp. without butter or oil tomato of steamed asparagus. sugar-free cranberryFollow up with a cup ofjuice per glass.dandelion tea. Mich_9780307382511_2p_04_r1.c.qxp 10/29/07 3:17 PM Page 267quotesdbs_dbs7.pdfusesText_13

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