TAILIEUCHUNG - Book cover JillMaking the Cut: The 30-Day Diet and Fitness Plan (Exercise and Fitness) JillMaking the Cut: The 30-Day Diet and Fitness Plan (Exercise and Fitness)

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. | Contents INTRODUCTION XI STARTING. Goodbye Photos 2 Body Fat Analysis 2 Measurements 3 Fitness Test 4 The Rules 10 Rule 1 Stick to Your Magic Number 10 Rule 2 Eat for Your Metabolic Type 12 Metabolic Typing Test 13 Rule 3 Eat Every Four Hours and No Skipping Meals 28 Rule 4 No Processed or Junk Foods Period 28 Rule 5 Beat the Bloat Sodium and Water Consumption 29 Rule 6 No Booze 31 Rule 7 Get It in Writing 32 The Routine 34 The Slow Oxidizer 34 The S Menus 34 The S Grocery List 40 The Balanced Oxidizer 44 The B Menus 44 The B Grocery List 49 The Fast Oxidizer 53 The F Menus 53 The F Grocery List 57 The Recipes 60 Breakfast 60 Lunch 69 Dinner 97 Sauces Snacks and Sides 129 The Rules 140 Rule 1 Intensity Intensity Intensity 140 Rule 2 Mix It Up 142 Rule 3 stick withit 142 Rule 4 Quality over Quantity 143 Rule 5 Pace Yourself 144 Twice a Day Maximizing the Afterburn Effect 14 5 Sleep and Relaxation 14 6 Rule 6 Know When to Hold and When to Fold 147 The V-Taper Hourglass Shape 148 LongandLean 148 SinewyArms 149 Rule 7 Know the Techniques 150 Split Routine 150 Circuit Training 151 Interval Training 152 Supersets 152 Combo Lifting 154 Pyramids 155 Plyometrlcs 156 The Routine 158 The Exercise Index 187 AT YOUR Supplement Secrets 248 The 7-Day Peaking Diet 263 INDEX 268 .

• Thời trang - Làm đẹp
• Fitness Plan
• metabolic makeup
• training methods
• diet plan
• 30 Day Diet
• antiaging test
• psychological
• soft skills
• lifestyle plan
• nutrition plan
• medical care
• Royal Canadian
• Air Force
• Physical Fitness
• Basic Exercises
• elaborate facilites
• Endometriosis
• Urinary Tract Endometriosis
• Diagnosis and Treatment
• Perineal Endometriosis
• Abdominopelvic Complications
• Complications of Endometriosis