Making The Cut: The 30-day Diet And Fitness Plan For The Strongest, Sexiest You by Jillian MichaelsMaking The Cut: The 30-day Diet And Fitness Plan For The Strongest, Sexiest You by Jillian Michaels

Making The Cut: The 30-day Diet And Fitness Plan For The Strongest, Sexiest You

byJillian Michaels

Paperback | January 22, 2008

Pricing and Purchase Info

$15.59 online 
$22.00 list price save 29%
Earn 78 plum® points

Prices and offers may vary in store


In stock online

Ships free on orders over $25

Available in stores


You’ve seen her change lives on The Biggest Loser–why not yours?

Are you in good shape but struggling with those last ten to twenty pounds? Do you have an event on the calendar where you’d love to make jaws drop? Or do you just want to see what it would be like to have the best body you’ve ever had? Then you need to discover what millions who’ve seen Jillian’s training methods on The Biggest Loser already know!

Making the Cut empowers you to:

• Identify your unique body type and metabolic makeup (are you a fast, slow, or balanced oxidizer?) and customize a diet plan that is perfect for you
• Acquire the mental techniques that will greatly enhance your self-confidence and sharpen your focus on success
• Develop your strength, flexibility, coordination, and endurance
• Reach levels of fitness you never before thought possible
JILLIAN MICHAELS is a strength trainer and life coach for NBC’s hit series The Biggest Loser. She hosts a successful website,, and is the author of Winning by Losing.
Title:Making The Cut: The 30-day Diet And Fitness Plan For The Strongest, Sexiest YouFormat:PaperbackDimensions:288 pages, 9.18 × 7.4 × 0.79 inPublished:January 22, 2008Publisher:Potter/Ten Speed/Harmony/RodaleLanguage:English

The following ISBNs are associated with this title:

ISBN - 10:0307382516

ISBN - 13:9780307382511

Look for similar items by category:


Rated 4 out of 5 by from Good book. Good book and I thoroughly enjoyed it.
Date published: 2018-01-05
Rated 3 out of 5 by from Three stars I believe what we know about science and physiology has changed so much since this book was written.
Date published: 2017-01-24
Rated 5 out of 5 by from Can't wait! The info in this book is eye opening. Can't wait to put it to the test.
Date published: 2013-04-17
Rated 2 out of 5 by from good info, not so good recipies the book is great and has a good plan and excellant info. i found the recipies had too many uncommon or hard to find items. this just makes it harder to do groceries and more expensive for groceries. the meal plan is one of the most important parts so to me it was more money than i would've wanted to spend on this book. i bought her 30 day shed workout and it is excellant though! book not so good.
Date published: 2010-12-22
Rated 5 out of 5 by from Fantastic Results Did the 30 day plan - both workout and the menu - lost 15 pounds and 4 inches off my waist! The menu plan is hard to follow, lots of work, and some ingredients are not readily here in Canada. I was able to find shortcut methods to reduce the amount of time in the kitchen, and used substitutes for things I could not stomach (like Mahi Mahi for Salmon). I have really learned the right balance of foods to eat, which has made all the difference in the world (down another 5 pounds (and another 1/2 inch) not dieting, but by following the concept of balancing. The circuit training program is tough, but extremely effective. I am seeing muscles I never thought I had. I did supplement with a little more cardio than recommended as this is something I have always done. Bottom line is if you are looking to shed that last bit of weight and get ripped fast, this is the plan for you - remember it is only 30 days so "suck it up", as Jillian says!
Date published: 2010-04-27
Rated 5 out of 5 by from Crazy kick ass workout!!!!! Best and hardest work out ever. The first day I had wanted to cry and quit. The exercises looked insane but doing this book routine the second time and I am kicking ass. Simply amazing.
Date published: 2010-01-28

Read from the Book

Chapter 1STARTINGAs with any fitness regimen, before you even begin this one you must visit your doctor or health care professional to make sure you're in fighting shape to start Making the Cut. Once you get the all-clear, the first step toward success is setting goals-you can't get anywhere if you don't know where you're going and what you want. But it's no good setting goals if you're not straight with yourself about where you're starting from, which is why Making the Cut begins with a thorough assessment of your current situation. Identify in cold hard terms where you are right now, and you'll have a crystal-clear idea of where you want to be. And once you get there, you'll never want to go back! Having a record of where you started is also a critical and often-overlooked source of motivation. Sure, you may know that when you complete my program you will lose inches from all over your body and get stronger. But if the going gets tough and you need an inspirational boost to keep going, you won't believe how motivating it is to take a step back and be able to chart the progress you've already made.Last but hardly least, it is important to make sure you are mentally prepared for the hard work and the changes that lie ahead. Most fitness books deal only with the diet and exercise parts of losing weight and getting fit. In my experience, mental readiness is just as key to your lasting success.The following chapters walk you through all of the important first steps, so that we're sure you're starting with your best foot forward.GOODBYE PHOTOSWhere would any kick-ass makeover be without "before" and "after" pictures? Well, that's where we're going to start, except this is more than a before picture; this is a goodbye picture. Say goodbye to the old you, and get ready to embark upon a fitness journey that will change you for life. Take several photos from different angles, one from the front, one from the side, and one from the rear. And wear as little as possible-the more you show, the more you'll know.BODY FAT ANALYSISLet's be clear: Making the Cut isn't about losing 100 pounds;* it's about tightening up, getting strong, and changing your body composition. You'll be shedding fat and building lean, strong muscle in its place. You'll be developing a drop-dead, smokin'-hot body. So while you'll see the difference in the mirror and feel it in the way your clothes fit, you may not see a huge drop on the scale.If you know your body fat percentage going in, you'll have an accurate way of measuring your success as you work the program. Below are some guidelines so you know where you are in comparison with the general population. Personally, I like to see my guys ripped at 8 to 10 percent and my girls ripped at 15 to 18 percent, but it's your body. I am here to empower you with the tools and knowledge so that you take the reins.l BODY FAT RECOMMENDATIONSFIT ATHLETE ELITE ATHLETEMen 14-17% 10-13% 4-9%Women 21-24% 16-20% 12-15%There are several different ways of measuring your body fat, but at the end of the day the only thing that really matters is that you are consistent in your methods from one measurement to another. The most accurate, but also the most expensive, is to ask your health care provider to run a DEXA scan on you. The next most accurate is hydrostatic weighing, which is offered at most university health care facilities, but it involves being dunked under water (so it's not the most convenient).The easiest and least invasive methods of measuring body fat percentage are (1) have an expert measure you with calipers (which you can have done at most health care facilities or gyms at little or no cost) and (2) use a BIA scale (which uses bioelectrical impedance analysis, or BIA, to measure how much of your body is made up of water and roughly how much is fat). When using the calipers method, make sure you get the same professional to measure you each time; and when using a BIA scale, make sure that every time you test you do so at the same time of day, preferably first thing in the morning before breakfast, but after a glass of water, since your body needs enough fluid in it for a measurement of bioelectrical impedance to be meaningful.MEASUREMENTSThis is one of my favorite ways of tracking progress because it's a motivational tool that doesn't require any fancy equipment-it's just you and a tape measure, baby!Here's what to do:u Start by getting naked! If you measure while dressed, wear thin clothes and make a note of what you're wearing so you know to wear the same clothes the next time you measure.u Pull the tape snug but not too tight. It should never squeeze your body.u Measurements taken around the hips, thighs, and upper arms should be taken around the largest circumference, while the waist measurement should be taken around the smallest circumference. Stand with your feet together when taking hip and thigh measurements.u Never flex or tense your body while you're taking measurements. Don't suck in your stomach to take waist measurements. Relax, let it all hang loose, and enjoy knowing that very soon you'll be able to see your progress both on paper and on your body.The specifics:u Bust: Measure around the chest right at the nipple line, but again, don't pull the tape too tight.u Chest: Measure just under your bust.u Waist: Measure a half-inch above your belly button or at the smallest part of your waist.u Hips: Stand with feet together and place the tape measure around the biggest part of your hips.u Thighs: Measure around the biggest part of each thigh.u Arms: Measure around the largest part of each upper arm.Starting At Your PeakWeight: Weight:Bust: Bust:Chest: Chest:Waist: Waist:Hips: Hips:Right Thigh: Right Thigh:Left Thigh: Left Thigh:Right Arm: Right Arm:Left Arm: Left Arm:FITNESS TESTThis is a series of tests designed to quickly gauge your general fitness level and to act as a benchmark for future testing. If you have one, use a stopwatch. If not, your cell phone clock or a wall one will do just fine. After you complete my program, take the test again and compare the results.If you rate below average on any of these tests, you may be better off beginning a less advanced fitness program and saving this book for later. Again, you can go back and pick up my first book-it's a great place to start.The testing is divided into four sections, but you should do all parts of the test in one session, with a four-minute rest between each to give yourself the recovery time you need so you will see ideal results.Step Test to Measure Aerobic EnduranceUsing a 12-inch-high bench (or a similar-sized stair in your house), step on and off for three minutes. Step up with one foot and then the other. Step down with one foot, again followed by the other. Try to maintain a steady four-beat cycle; it's easy if you say "up, up, down, down." Go at a steady and consistent pace. At the end of three minutes, remain standing while you immediately check your heart rate by taking your pulse for one minute. To do this, find your wrist pulse-point, and using your index and middle finger, count the number of beats while watching a minute go by on the clock. Then consult the charts below, to see how your rate compared with others in your age group.l THREE-MINUTE STEP TEST (MEN)AGE 18-25 26-35 36-45 46-55 56-65 65+Excellent Good 79-89 81-89 83-96 87-97 86-97 88-96Above Average 90-99 90-99 97-103 98-105 98-103 97-103Average 100-105 100-107 104-112 106-116 104-112 104-113Below Average 106-116 108-117 113-119 117-122 113-120 114-120Poor 117-128 118-128 120-130 123-132 121-129 121-130Very Poor >128 >128 >130 >132 >129 >130l THREE-MINUTE STEP TEST (WOMEN)AGE 18-25 26-35 36-45 46-55 56-65 65+Excellent Good 85-98 88-99 90-102 94-104 94-104 90-102Above Average 99-108 100-111 103-110 1-5-115 1-5-112 103-115Average 109-117 112-119 111-118 116-120 113-118 116-122Below Average 118-126 120-126 119-128 121-129 119-128 123-128Poor 127-140 127-138 129-140 130-135 129-139 129-134Very Poor >140 >138 >140 >135 >139 >134Push-ups to Test Upper Body StrengthHow many push-ups can you do in a minute? Both men and women should use the standard "military style" push-up position, with only the hands and toes touching the floor. Keep your back and legs completely straight as you lower your chest to the ground. ("Girly" push-ups? I don't even want to hear it-toughen up or go buy someone else's book.) Do as many push-ups as possible until exhaustion. Count the total number of push-ups performed. Use the chart below to find out how you rate.l PUSH-UP TEST (MEN)AGE 17-19 20-29 30-39 40-49 50-59 60-65Excellent >56 >47 >41 >34 >31 >30Good 47-56 39-47 34-41 28-34 25-31 24-30Above Average 35-46 30-39 25-33 21-28 18-24 17-23Average 19-34 17-29 13-24 11-20 9-17 6-16Below Average 11-18 10-16 8-12 6-10 5-8 3-5Poor 4-10 4-9 2-7 1-5 1-4 1-2Very Poor l PUSH-UP TEST (WOMEN)AGE 17-19 20-29 30-39 40-49 50-59 60-65Excellent >35 >36 >37 >31 >25 >23Good 27-35 30-36 30-37 25-31 21-25 19-23Above Average 21-27 23-29 22-30 18-24 15-20 13-18Average 11-20 12-22 10-21 8-17 7-14 5-12Below Average 6-10 7-11 5-9 4-7 3-6 2-4Poor 2-5 2-6 1-4 1-3 1-2 1Very Poor 0-1 0-1 0 0 0 0Sit-ups to Test Abdominal or Trunk StrengthHow many sit-ups can you do in a minute? To perform the traditional sit-up, lie on the floor with your knees bent, feet flat. Your hands should rest on your thighs (not grabbing them to complete the lift up- that's cheating!). Squeeze your stomach, push your back flat against the floor, and come up high enough for your hands to touch the tops of your knees. Don't pull up with your neck or head, keep your chin tucked in, and keep your lower back flush to the floor. Time yourself and count how many you can do in one minute, then check the chart below for your rating.l ONE-MINUTE SIT-UP TEST (MEN)AGE 18-25 26-35 36-45 46-55 56-65 65+Excellent >49 >45 >41 >35 >31 >28Good 44-49 40-45 35-41 29-35 25-31 22-28Above Average 39-43 35-39 30-34 25-28 21-24 19-21Average 35-38 31-34 27-29 22-24 17-20 15-18Below Average 31-34 29-30 23-26 18-21 13-16 11-14Poor 25-30 22-28 17-22 13-17 9-12 7-10Very Poor l ONE-MINUTE SIT-UP TEST (WOMEN)AGE 18-25 26-35 36-45 46-55 56-65 65+Excellent >43 >39 >33 >27 >24 >23Good 37-43 33-39 27-33 22-27 18-24 17-23Above Average 33-36 29-32 23-26 18-21 13-17 14-16Average 29-32 25-28 19-22 14-17 10-12 11-13Below Average 25-28 21-24 15-18 10-13 7-9 5-10Poor 18-24 13-20 7-14 5-9 3-6 2-4Very Poor Wall Sit to Measure Lower Body StrengthTo test your lower body strength, we're going to see how long you can hold a wall-sit position. Place your back flat against the wall and lower your body into a seated position with your knees bent at a 90- degree angle. Start the timer as soon as you're in position, and hang in there as long as you can. Do not place your hands on the wall- that's cheating! As soon as you have to come out of position or your booty touches the floor, time's up. Thirty seconds is average. Sixty seconds is good. Ninety seconds is excellent. In order to begin Making the Cut, you must be able to hold a wall sit for a minimum of 30 seconds.Starting At Your PeakPulse: Pulse:Push-ups: Push-ups:Sit-ups: Sit-ups:Wall sit: Wall sit:Mind over Matter You can change your life by changing your mind. It's really that simple-nothing is impossible for the willing mind! We all have the power to gain control of our lives, reach our goals, and live our dreams. Your challenge is to locate, nurture, and believe in your ability to do so. Any lingering sense of inferiority or inadequacy will interfere with the attainment of your goals and dreams, while self-confidence and a positive attitude lead to success. To push your body toward ripped perfection, your mind has got to be strong and focused. It is imperative that you hone and train your mind as intensely as you train your body. This means following a few guidelines and performing some mental exercises to replace self-defeating behaviors with positive ones, and to remove distractions and bring mental clarity and self-control. After all, it's your mind that directs and drives everything you do, or don't do- so get it on your side! Throughout the book you will find Mind over Matter sidebars, filled with pointers and exercises to help keep your mind focused, your motivation high, and your goals in sight.2SCIENCEEstablishing and maintaining a healthful diet is crucial to your overall success on this program. The right diet will regulate your blood sugar, balance your hormones, and maximize your energy, all of which promote optimal fat burning and muscle development.When I worked on NBC's The Biggest Loser, I'd travel for three months at a time and have barely a moment to myself. I was lucky if I got to work out more than once a week. I was able to maintain my physique throughout the shoot, though, by following this diet plan to the letter. Once you incorporate these seven nutritional principles into your lifestyle, you will look, feel, and perform better in all areas of your life.THE RULESRule 1: Stick to Your Magic NumberCalories do count in this program, and small errors can add up to a big disappointment. The trick is to cut calories in just the right way so that you are creating enough of a deficit to lose the weight you want to lose, but not so much of a deficit that your body goes into starvation-survival mode and your metabolism slows down. While you're Making the Cut, you're also going to need enough calories to power you through your workouts, so we'll have to add that into the mix too.As I stated up front, this program functions under the assumption that you are already moderately fit and don't need to lose a significant amount of weight (under 20 pounds), so your calories will not be drastically reduced on my program. As everyone has a different metabolism, though, each person will have a different calorie allowance, a calculation that is based on an individual's basal metabolic rate, or BMR. Your BMR is the number of calories that your body needs to function at the most basic level-it's what you'd burn if you sat on the couch all day and didn't move a muscle.

Editorial Reviews

Making the Cut by fitness trainer Jillian Michaels is the perfect book to get you in the best shape of your life.”
Complete Woman