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Video: Cut and keep those pounds off

TODAY
updated 6/20/2007 4:07:47 PM ET 2007-06-20T20:07:47

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:

Recipe: Curried Baby Carrots (on this page)

Recipe: Fancy Fish Sticks (on this page)
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Recipe: Jillian’s Reuben (on this page)

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.

Recipe: Curried Baby Carrots

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

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

Serving Size

Serves 2

Recipe: Fancy Fish Sticks

Haddock or cod would make good substitutes for the grouper. Adjust the baking time depending on the thickness of the fish.

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

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

Serving Size

Serves 4

Recipe: Jillian’s Reuben

I like to take comfort foods and lighten them up, and this is one of my favorites.

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

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

Serving Size

Serves 1

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