Jillian Michaels/Winning by Losing

[Mrs.T]

I'm having a bit of depression the latter part of yesterday and this morning, hoping to work it out with some cardio.

I've known for a while WHY I was over weight, and I know I controlled it, even forced it upon myself at some points in my life. Does anyone else FEAR (for whatever reason) being thin or fit?

[RockerGirl]

Jillian thanks for responding
1. Yes, I started out in Jan, 2003 at 225lbs. In Jan, 2004 I was at 185 and that's were I have stayed despite continued diet and exercise.
2. No, I have never been a yo-yo dieter. I just decided in 03 that is was time to get in shape.
3. I would say that I was overtraining in the early part of 05, my Dr. actually told me to slow down for a while, which I did. I would say that my gym levels are improving.
4. Yes, I have hypothyroidism and have been on meds. for almost 10 years and all my tests are within normal ranges.

[ledom]

Here's my question for those of you that have started. I need some help interpreting how to do the circuits. I understand you don't rest between exercises. You are to do 3 sets of 15 of each exercise. So how do you manage the 3 sets w/out a break of some sort so it doesn't become 45 reps all at once? Would you for instance w/ ciricuit one which asks for push ups and squats do 15 push ups, 15 squats and then repeat 2 more times?

[Looking4TheWayOut]

Ledom, the circuit is done in a round robin fashion. Say you have to do bench presses and squats. You do 15 bench presses, 15 squats, 15 bench presses, 15 squats .. etc., until all three sets are finished. So your chest is resting while your legs are working and vice versa. This is done for every circuit. So, if there are three things you do one, move to the next, do the last, start over. Does this make more sense?

[ledom]

Perfect sense - thanks for your prompt reply. Down to the basement I go. I'll check back and tell you how it went.

[ledom]

OK - I am back to say it kicked my butt. Kind of useful to have the visual of Jillian urging TBL's. It took me 57 min. start to finish, I was unsure on some things as it was the first time but I know that part will get easier. Looking forward to having better form on the pushups, scissors, lateral raises. Not good at those at all. Also to have stamina for an entire minute of jumping jacks, my minute was kind of a hybrid. They didn't hurt my knee, it was just hard! Now that I have been through it I think I'll slow down, not the intensity but taking time to get my form better

editing to say maybe this should be posted on the other thread - I am so confused

[Jillian Michaels]

First... CONGRATULATIONS!!! :-)

Ok - The parts of my book that you can apply to while pregnant are the self section and the science section. The sweat section needs to be modified. There are many exercises you should not be doing when pregnant. I recommend buying a book and some exercise dvd's specifically designed for pregnant ladies. Here are a few tips: Never do anything that compresses your spine (presses, squats etc.). Never do crunches. You can do cardio, but keep it low impact (hill walking, biking, swimming, elliptical etc.) no running, jumping, kick boxing and so forth.

The key to losing baby weight is not gaining any. That whole eating for two thing is bs. Depending upon your height and size and the size of your baby, it is healthy to gain anywhere from 25-40 lbs when pregnant. These lbs are literally acounted for: weight of placenta, blood volume increase, fluid retention, weight of baby etc. DON'T STARVE yourself or anything like that, just be conscious of not over eating and being active in a safe way.

Does that help at all?

[momma233]

I am not pregnant yet, but hopefully will be soon! I am starting out overweight, 225 lbs and 5'4" so I don't plan on gaining much at all. I only gained 12 lbs with my last pg. I put on a ton of weight after his birth, thanks to my thyroid!

Thanks so much for the modifications I can do. Right now I am going to follow the book until I get preggo!

Thanks again,

Roberta

[curlylocks]

waiting for my book.... and i see at amazon u have work out videos... cool i also checked your site and i see that u have a package of workout videos comming out for sale soon...

ok if u dont mind another question .. could you please address this situation>> see-sawing, I have read some articles where u explain plateaus,,, but what the heck is up with this up and down stuff?

just a bit of background:i started at 288 lbs i walk 5 miles a day, and do an hour of circuit/resistance training per day... some days i throw in some time on the gazelle..

i have not gone off my eating program.. i eat no white flour, no pasta, no potatoes..very low sugar( no processed sugars) (basically a low glycemic diet)

i would estimate my calories @ 1200-1300 per day


thank u for any help u may be able to give me on this.. cuz it has me stumped! ( the only change i did have was i went on birthcontrol in aug had a big weight drop...and then went back off the b/c in september)

[momma233]

I went to Border's and Target. Neither place had Jillian's book. I just ordered it from Amazon. So, I guess I will get it this week.

You must be very popular Jillian!

Roberta

[Mrs.T]

Roberta - Amazon was probably cheaper anyway!! I LOVE that place!! My husband fussed at me because I went to Borders right away and got it. I have to say though, so far I think we both agree that it was worth getting right away!!

[petra65]

I was so inspired reading this thread last night I went out and got the book and have read almost the whole thing. I have to say, I really like this book and I can be a pretty critical reader of dieting books.

I'm going to answer a question that hasn't been asked yet except maybe by yogini several pages back. You all seem really pumped on the exercise program which is great but if this book has a weakness, it may be that it doesn't really provide a food plan. She just tells you what your carb/protein/fat proportions should be but doesn't really give some examples so where the heck would you get meal plans to go with this? I have read a ridiculous number of dieting books so I immediately knew the answer to this question and yogini you are in luck. It turns out this plan has a lot in common with The Schwarzbein Principle and that plan happens to be the lower carb diet that is probably the easiest one for a vegetarian to do (I don't know about a vegan, but at least a vegetarian). Jillian, please correct me if you think this is misguided information.

For the balanced oxiders, the diet she recommends is actually The Zone. I find this diet sort of complicated but probably the easiest thing to read is "What to Eat in the Zone" which is a little paper back that goes over the basics and tells you how to mix and match foods to come up with the proper proportions.

For the fast and slow oxididizers, I did my calculations based on a 1500 calorie diet, but your best bet would be to get The Schwarzbein Principle II. She (Dr. Schwarzbein) has meal plans for 15 grams/meal (for the fast oxidizers) and 45 grams/meal (for the slow oxidizers) as well as vegetarian meals. You probably wouldn't want to read the whole book, just look at the meal plans. The Schwarzbein Principle is not meant to be a weight loss plan although there are many similarities between it and Jillian's plan.

[momma233]

I was so going to buy it at Border's even though it was $25 compared to $15 at Amazon. Now I just have to wait for it to show up.

I noticed you are in VA, me too. I live in Northern VA.

Roberta

[Looking4TheWayOut]

OK, I have to be honest, for me, I could not ever follow some kind of food plan where I'm eating 30% of this, 20% of this and the like. Jillian said for fast oxidizers we need protein with every meal, with every snack. Leafy greens should be our side dish. Rice and starchy crap should not. Although she doesn't advocate swearing off anything ... even sugar, but there's a limit to it. This is what I got from it. This is what I do as a fast oxidizer.

Say I used to eat a sandwich with chips in the past. I kow eat a sandwich on whole wheat (the thin type) and have a leafy green salad on the rest of the plate. I am not dumping carbs, but not making them the biggest part of the meal and I'm trying to limit the processed ones.

[Jillian Michaels]

Ugghhhh - I am trying to psyche myself up to go the gym right now... yuck. You'd think I would be one of those wierdo's who love the gym, but alas... I hate it. I am sipping my coffee chatting with you guys first (so much more fun).

Curly locks - Ok, I might be an idiot (or my coffee hasn't fully kicked in yet) but did you say how long you have been plateaued? How long have you been stuck at 288? Answer that for me first. Also - in the book I ask you to look at a few of the reasons you might have plateaud. 1. Are you keeping diligent track of your cals? Is there any chance you have been overeating? 2. Are you over training? Are your legs heavy? Resting heart rate higher then usual? Has performance in the gym decreased? 3. Are your cals too low? Have you dropped your cals below 1200 ever. Did you ever take time off exercise? By answering these questions you will give me some idea why you are stuck so I can recommend the appropriate remedy.

Rocker Grl - What where you doing when you dropped from 225 to 185? Has anything changed since then in your regimen? When was the last time you had your T3 hormones checked? Where is your heart rate when training?

Petra - You are right on the money. If I had one regret on Winning it is not giving menu samples. Sometimes when you know something so well you assume that other people know too. I will NOT make the same mistake on the second book... here is an excerpt from my next book to give you ideas of what a sample day would look like for each type of oxidizer:
Slow Plan Woman:
Breakfast - (400 cals) 1 cup of Oatmeal with ½ an apple and 2 scrambled egg whites

Lunch – (400 cals) 1 cup black bean turkey chili with grilled veggie salad

Snack – (200 cals) 1 cup mixed berries and 1 sugar free nonfat yogurt

Dinner – (400 cals) 5 oz of grilled halibut in lemon and dill sauce with 1 cup sautéed spinach and ½ baked sweet potato

Slow Plan Man:
Breakfast - (500 cals) 1 cup of Oatmeal with an apple and 4 scrambled egg whites

Lunch – (500 cals) 1 ½ cup black bean turkey chili with grilled veggie salad

Snack – (300 cals) 2 cups mixed berries and 1 sugar free nonfat yogurt

Dinner – (500 cals) 6 oz of grilled halibut in lemon and dill sauce with 1 cup sautéed spinach and a baked sweet potato

Balanced Plan Woman:
Breakfast - (400 cals) 1 cup of Kashi go Lean Cereal with ½cup sugar free skim milk and two scrambled Eggs

Lunch – (400 cals) 4oz of Grilled Ahi over a bed of sautéed spinach and 1/3 cup of wild rice

Snack – (200 cals) 1 Apple and 10 raw cashews

Dinner – (400 cals) 4 oz of chili lime chicken breast, ½ cup of black beans with fresh salsa, and a large green salad for dinner with 1 tablespoon of low cal dressing.

Balanced Plan Man:
Breakfast - (500 cals) 1 cup of Kashi go Lean Cereal with ½cup sugar free skim milk and three scrambled Eggs

Lunch – (500 cals) 5oz of Grilled Ahi over a bed of sautéed spinach and 1/2 cup of wild rice

Snack – (300 cals) 1 Apple and 20 raw cashews

Dinner – (500 cals) 5oz of chili lime chicken breast, 3/4 cup of black beans with fresh salsa, and a large green salad for dinner with 1 tablespoon of low cal dressing.

Fast Plan Woman:
Breakfast - (400 cals) 3 egg omelet with spinach, tomato, and feta cheese

Lunch – (400 cals) ¼ pound cheeseburger with no bun

Snack – (200 cals) 20 dry roasted almonds

Dinner – (400 cals) 4oz of Dijon lamb loin with grilled asparagus

Fast Plan Man:
Breakfast - (500 cals) 4 egg omelet with spinach, tomato, and feta cheese

Lunch – (500 cals) 1/3 pound cheeseburger with no bun

Snack – (300 cals) 30 dry roasted almonds

Dinner – (500 cals) 6oz of Dijon lamb loin with grilled asparagus

Ok - I'm off to gym :-(