How to lose weight, get in shape in just 30 days

Have you always been looking to shed those stubborn last pounds? Wish to make it as quick and painless as can be before you hit the beach this season? In "Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You," fitness guru Jillian Michaels outlines a unique, fast and intense program to get you dramatic and jaw-dropping results. Below are Michaels' recipes and a workout regimen:

Curried Baby Carrots
Servings:

Serves 2

Ingredients

    • 1⁄2 pound (4-inch) baby carrots
    • 2 tablespoons fat-free mayonnaise
    • 1 tablespoon nonfat sour cream
    • 1⁄2 teaspoon curry powder
    • 1⁄2 teaspoon skim milk
    • 1⁄2 teaspoon fresh lemon juice
    • 1⁄2 teaspoon honey

Preparation

Baking Directions:

Steam carrots, covered, 7 minutes or until crisp-tender; drain. Combine mayonnaise and remaining ingredients in a saucepan; place over medium-low heat until hot, stirring occasionally. Serve sauce with carrots.Nutrition per serving: CALORIES 92 FAT 2.3 g PROTEIN 1.9 g SODIUM 157 mg FIBER 3.8 g CARBOHYDRATE 14.9 g

left/msnbc/Sections/TVNews/Today show/Today Books/TodayBooksFAMILYANDHEALTH/2007/June/makingthecut.jpg231540000left#000000http://msnbcmedia.msn.com1Pfalsefalse

Fancy Fish Sticks
Servings:

Serves 4

Ingredients

    • 11⁄2 pounds grouper or other white fish fillets
    • cooking spray
    • 1 tablespoon fresh lime juice
    • 1 tablespoon fat-free mayonnaise
    • 1⁄8 teaspoon onion powder
    • 1⁄8 teaspoon freshly ground black pepper
    • 1⁄2 cup fresh breadcrumbs
    • 11⁄2 tablespoons melted Smart Start
    • 2 tablespoons chopped fresh parsley

Preparation

Baking Directions:

1. Preheat oven to 425°F.2. Place fish in an 11 °— 7-inch baking dish coated with cooking spray. Combine lime juice, mayonnaise, onion powder, and black pepper in a small bowl, and spread over fish. Sprinkle with breadcrumbs; drizzle with Smart Start. Bake for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley and serve.Nutrition per serving: CALORIES 203 FAT 4.5 g PROTEIN 33.6 g SODIUM 223 mg FIBER .2 g CARBOHYDRATE 5.3 g

Jillian’s Reuben
Servings:

Serves 1

Ingredients

    • I Can’t Believe It’s Not Butter spray
    • 2 ounces lean corned beef (2 slices)
    • 2 slices whole-grain rye bread
    • 1 ounce low-fat Swiss cheese (1 slice)
    • 1 tablespoon low-fat Thousand Island dressing
    • sauerkraut to taste

Preparation

Baking Directions:

Coat a skillet with butter spray. Make a sandwich with the remaining ingredients.Grill sandwich on both sides until cheese melts.Nutrition per serving: CALORIES 500 FAT 15 g PROTEIN 22 g SODIUM 322 mg FIBER 3.8 g CARBOHYDRATE 40 g

DAY 11 circuit training
CIRCUIT 1 Scorpion Push-ups

Perform 20 repetitions

Dumbbell Flys on Body Ball with Crunches

Perform 10 repetitions

Leg Extensions (pyramid up with weight)

First set 20 reps; second set 12 reps; third set 6–8 reps

Jump Squats

Perform repetitions to muscle failure

CIRCUIT 2 Decline Dumbbell Press

10 repetitions on each arm (20 repetitions total)

V Cable Flys

Perform 15 repetitions

Squat Thrusts

Perform 20 repetitions

Side Lunges

Perform 20 repetitions on alternating legs (10 on each leg)

CIRCUIT 3 Close-Grip Push-ups

Perform as many as you can to muscle failure

Plank-ups

Perform as many as you can to muscle failure

Jump Squats

Perform repetitions to muscle failure

One-Leg Squats

Perform 10 repetitions on each leg (20 repetitions total)

Jumping jacks for 1 minute

CIRCUIT 4 Military Shoulder Press

Perform 8 repetitions

Wood Choppers

Perform 15 repetitions on each side of the body

Knee Tuck Jumps

Perform 10 repetitions

Static Lunges with Lateral Shoulder Raise

Perform 10 repetitions on each leg

Reverse Crunches

Perform 5 repetitions

Hanging Abs with a Twist

Perform 10 repetitions (20 total)

CIRCUIT 5 30-second sprints (perform 5 over 5 minutes)

(do circuit only once) Perform 30 seconds on, 30 seconds off, 9 mph (women) or 12 mph (men)

Copyright © 2007 by Jillian Michaels. Excerpted from “Making the Cut" by Jillian Michaels. All rights reserved. No part of this book may be used or reproduced without written permission from Random House.

TOP