Jillian Michaels Workout and Diet
Jillian Michaels is most famous for hosting the TV show The Biggest Loser. She says being an overweight child was traumatic (she weighed 175 lbs at 5’2”) and instrumental in creating her passion for fitness. Michaels has a black belt in karate, and trains her clients in diverse techniques from weight training to yoga to kickboxing. Besides several certificates in personal training and various types of exercise, she also has a certificate in nutrition. Michales has an award-winning podcast and has written several best-selling books on health and wellness. She also has a weight-loss program called ‘Body Revolution’ and a couple of fitness-related video games. She co-owns a company called Empowered Media and runs a fitness video membership site as well as an app to help people meet their fitness goals. Michaels has millions of followers on social media. She is 5 feet 2 inches tall and weighs 115 lbs.
Jillian Michaels’s Diet
Michaels’ Master Your Metabolism diet involves replacing added fats, sugars and chemicals or what she calls ‘anti-nutrients’ with organic, natural foods over 3 phases. She recommends ditching all processed, refined, canned or otherwise altered foods, and replacing them with fresh, organic, whole foods. Timing matters too; you must eat breakfast, have a meal or snack every 4 hours, and no food after 9 o’clock at night. Restricted time feeding is also important and involves no food for 12 hours per day. There is also an exercise component to this diet.
- Medium Carbs 40% 40%
- Medium Protein 40% 40%
- Medium Fat 35% 35%
Phase Out Anti-Nutrients
Michaels’ diet involves getting rid of foods containing hydrogenated oils, refined grains, high-fructose corn syrup, artificial sweeteners, glutamates, preservatives and artificial colors. Cutting back on starchy vegetables like potatoes, canned foods, soy, alcohol, full-fat dairy, fatty meat and caffeine is also recommended.
Phase In Power Nutrients
Michaels’ power foods include legumes, onions, berries, meat, eggs, colorful vegetables and fruit, nuts, seeds, organic low-fat dairy and whole grains.
Time It Right
Phase 3 of Michael’s plan perfects timing, quantity and food combinations to shift your metabolism to burn maximum fat. Fats, carbs, and protein is eaten at every meal & snack. You eat every 4 hours, never skip breakfast, and never eat after 9pm.
Michaels recommends a minimum 12 hour break between dinner and breakfast the next morning to optimize cell repair and other bodily functions.
What to Eat
Leafy & Colorful Vegetables
Low-fat Organic Dairy
What to Avoid
High-fructose Corn Syrup
Michaels on Self-image
‘Transformation is not 5 minutes from now; it’s a present activity. In this moment you can make a different choice, and it’s these small choices and successes that build up over time to help cultivate a healthy self-image and self-esteem.’
Michaels on Fulfillment
‘Ask yourself this: How much deprivation, how much self-effacement must you suffers through before you act on your desire for meaning and fulfillment?’
Michaels on Achieving Goals
‘You’re much more likely to reach your goals if they’re your goals, speaking to your desires, rather than the desires of outside influence.’
Jillian Michaels’s Fitness Routine
Michaels trains each muscle group once per week, adding up to 4-5 workouts total. She does yoga once a week.
Minimal Time, Maximum Effort
Michaels thinks it best to sweat it up, but you don’t have spend all day at the gym. She gives her best for 30 minutes.
Mix It Up
Fight boredom. By changing things up, you’ll get better results. Michaels will do a little bit of everything: MMA, calisthenics, freerunning, bodyweight training, whatever she’s in the mood for to keep things fresh.
Michaels thinks everyone should lift weights or engage in bodyweight training.
No surprise, Michaels expects maximum effort, and suggests you train at 80-85% of your max heart rate.
Bump It Up
Michaels recommends increasing either the weight or your reps by 10% to see progress.
Don’t Cheat Recovery
Michaels isn’t a taskmaster (not all the time anyway). She says to take a minimum of 1 day to rest and recover, and not to do intensive workouts 2 days in a row.
A Quick Jillian Michaels Routine
SWarm-up: Do 30 seconds of each exercise
Jog in place
Forward Arm Circles: Make large, alternating circles with the whole arm.
Side Lunge Skaters: Step out to the side and lower into a side lunge. Staying low, bring opposite elbow to opposite knee. Glide across the center and repeat on opposite side.
Hips Circles: Standing with feet hip-width, place hands on hips. Circle hips in an exaggerated hula hoop motion.
Knee Circles: Legs together, hands on knees. Squat and move knees in a wide gentle circle. Repeat in opposite direction.
Single-leg squat with corkscrew curl (with dumbbells): Stand with weight on one foot, dumbbells in both hands, palms facing behind you. Rise up, palms facing up, curling weight toward shoulders. Do for 30 seconds on each leg for a total of 2-3 minutes.
Dancing Crab: Reverse table top position (stomach up), hips raised, arms straight. Lift right leg & left arm, try to touch them together. Alternate sides for 30 seconds, keeping hips raised throughout.
Stork Stance Reverse Fly: Bend forward so the torso is parallel with ground. Lift 1 leg (to hip height, if possible) while holding dumbbell in each hand, arms extended out in front of you. Hold for 30 seconds; repeat on opposite side. Alternate for a total of 2-3 minutes.
Plank Mogul: Starting from a plank position, bend knees & jump feet about 1 foot to the right. Return to center, then jump 1 foot to the left. Repeat for 30 seconds.
Cool Down: 20 seconds per exercise
Standing Shoulder Stretch: Cross 1 arm across body, hold with opposite arm above the elbow. Repeat on opposite side.
Standing Triceps Stretch: Hold 1 arm overhead, bent at elbow. Pull elbow gently with other hand. Repeat on opposite side.
Standing Chest Stretch: Reach hands behind you & clasp fingers, raising your arms as high as you can. If you cannot touch your hands together, you can use a strap or pull on the hem of your shirt.
Kneeling Quad Stretch: In a lunge position, rear knee on the floor, hold back foot with opposite hand. Press hips forward and pull heel toward the center of the body. Repeat on opposite side.
Kneeling Hip Flexor Stretch: Starting in lunge position, press hips forward and reach overhead, twisting torso toward the front leg. Repeat on opposite side.
Michaels on Giving Up
‘Unless you puke, faint, or die, keep going!’
Michaels on Goals
‘Visualize what you want out of life and think big. Don’t feel undeserving. We’re all deserving of living our dreams.’
Michaels on Failure
‘Failure is a matter of perspective…After a disappointment, analyze your actions, get feedback from friends and take inventory of what you could do better next time.’
Jillian Michaels’s Supplements
Adaptogens help the body manage stress. Michaels’ preferred blend contains reishi, cordyceps, lions mane and turkey tail mushrooms, as well as turmeric.
Ashwangandha is another adaptogen used in Ayurvedic medicine and has been shown in clinical trials to support thyroid function, reduce anxiety and depression and treat adrenal fatigue. Michaels takes a blend of fermented ashwagandha, spirulina, blue-green algae, chlorella and shiitake mushroom.
Jillian Michaels’s Lifestyle
Michaels recommends getting 7-9 hours of sleep each night for optimum recovery and energy.
Identify Your Passions
And indulge in them. Michaels says if you can’t find that passion at work, then find it through a hobby or charity work. This makes life meaningful and energizes you. Michaels plans to spend more time with the UN Refugee Agency this year.
Keep It Clean
Michaels recommends clearing your environment of toxins of all kinds: get houseplants to clean the air, make DIY household cleansers like vinegar, lemon juice, and baking soda and use glass, cast iron or stainless steel for cooking and food storage.
Set Aside Time For Self-Care
Michaels says you should aim to spend 12 hours a week taking care of Numero Uno: at least 2 hours of exercise (spaced over a minimum of 4 days), a hour of meditation, and a few hours of socializing.
Don’t Quit Your Day Job
Michaels says she and her former partner only made $5 off their hobby-turned business, Firelight Farms. (The money-maker? Passionfruit.)
Michaels on Regrets
‘The past doesn’t define you; your present does. It’s okay to create a vision of the future because it affects your behavior in the now but don’t dwell on past mistakes. Learn from them…That’s where change can really happen.’
Michaels on Choices
‘Whenever you’re making an important decision, first ask if it gets you closer to your goals, or farther away.’
Michaels on Perfectionism
‘Nobody is perfect, so get over the fear of being or doing everything perfectly. Besides, perfect is boring.’
Michaels on Personal Power
‘Don’t blame anyone or anything for your situation or problems. When you do that, you are saying that you are powerless over your own life—which is utter crap. An empowering step to reclaiming your life is taking responsibility.’
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