LOSE WEIGHT ONLINE WITH JILLIAN MICHAELS ONLINE FITNESS AND DIET PLAN
Join The Online Weight Loss Plan Created By Fitness Trainer And Sliming Expert Jillian Michaels And Achieve Your Dieting, Slimming And Weight Loss Goals
Join The Online Weight Loss Plan Created By Fitness Trainer And Sliming Expert Jillian Michaels And Achieve Your Dieting, Slimming And Weight Loss Goals
Jillian Michaels Online Weight Loss Plan
About Jillian Michaels
How Jillian Michaels Works
Jillian Michaels Helped Kelly
Jillian And The Biggest Loser
Jillian Michaels Fitness Trainer
Jillian Michaels Sounds Off
Jillian Michaels Secrets
Jillian Michaels Diet Advice
Jillian Michaels Tough Love
Jillian Michaels - Diet Channel
About Jillian Michaels
How Jillian Michaels Works
Jillian Michaels Helped Kelly
Jillian And The Biggest Loser
Jillian Michaels Fitness Trainer
Jillian Michaels Sounds Off
Jillian Michaels Secrets
Jillian Michaels Diet Advice
Jillian Michaels Tough Love
Jillian Michaels -
Jillian Michaels Advice for Eating Out And Staying Slim
Many people have trouble keeping to a healthy, nutritious diet when they go to a restaurant. Don't give in -
Educate Yourself. Don't be afraid to ask your server lots of questions about the restaurant's food so that you can make healthy choices. Ask what's used in the preparation, how large the portion is, what comes on the side - these are all things you want to know, now that you are eating right.
Make Substitutions. I'm always ordering chicken fajitas, but instead of the Mexican rice and refried beans, I ask for a salad on the side. Ask for grilled vegetables instead of a baked potato or French fries, sliced tomatoes instead of hash browns. You get the idea — this stuff will take a little extra thought at first, but in no time it will become second nature.
Don’t Be Afraid to Modify. If you have scoured the menu and there are no healthy options, you can usually create your own by requesting a few modifications to the preparation of your food. Ask if you can have your fish grilled instead of breaded; ask if you can have Dijon mustard sauce on the chicken instead of cream sauce; request salad dressing on the side; have your omelet made with egg whites if possible; ask for the chef to use just a small amount of olive oil.
Advice for Getting Realistic About Portions
Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones here. Honestly, go anywhere else in the world and order a meal. You'll see the difference!
We've been conditioned to believe that more = better. Just look at the endless marketing of fast food; we're constantly encouraged to eat more in order to take advantage of a "bargain." But what kind of a bargain are you getting if you're eating 100 French fries in one sitting, just to save a quarter you wouldn't have spent in the first place? And guess what? Americans are paying for this illogical thinking with their health.
Here are a few techniques you can use to keep your portions under control:
If you're at home, use smaller plates. This creates the illusion of eating a bigger serving.
If you're at home, use smaller plates. This creates the illusion of eating a bigger serving.
If you're at a restaurant and you know the portions are going to be huge, ask the server to put half your meal in a doggie bag before it even hits the table. This saves you money as well as unnecessary calorie overload.
Share an entrée with your dining partner.
Make a new rule for yourself: Always leave something on your plate. This reminds you that you are in control of the food, not the other way around. A little bit of empowerment can go a long way!
Advice on Stretching
There's a lot of confusion about when and how to stretch. Stretching is key AFTER workouts – you shouldn't stretch before working out. Instead, you should warm up with cardio for 5 to 10 minutes, train, and then stretch. Stretching before workouts has been shown to decrease the intensity of your muscle contractions, which can actually impede your progress in the gym. I find stretching after a workout is most effective because it releases the tension in the muscles from the workout. It also improves circulation and promotes healing and optimal recovery from your workout. Here's a list of the dos and don’ts for stretching those muscles:
Stretching Do's
Do stay hydrated. Drink plenty of fluids before you exercise, as this will allow your muscles to perform at their best and will increase the benefits of stretching.
Do stay hydrated. Drink plenty of fluids before you exercise, as this will allow your muscles to perform at their best and will increase the benefits of stretching.
Do remember to breathe. While stretching, remember to breathe slowly and evenly. This facilitates oxygen delivery to your muscles.
Do stretch evenly. Hold each stretch for at least 30 seconds. Be sure to stretch all your muscle groups - if you stretch the front of the thighs (quadriceps), make sure you stretch the back of the thighs (hamstrings.) Also, stretch your whole body, not just your legs — stretch your arms, back, neck, stomach, chest, etc.
Do maintain good posture. Make sure your back is straight while stretching, or you risk injuring your back muscles.
Stretching Don'ts
Don't bounce! Use slow, even movements when stretching. Bouncing places too much stress on your muscles and joints and doesn't help you stretch better.
Don't overstretch. Be patient, and never force your body to go where it doesn't want to. You will begin to see results if you keep at it.
Don't overextend your joints. Hyperextending (bending joints farther than they were meant to go) can cause injury and doesn't help you in any way.
Finally - if it hurts, DON'T DO IT. Always listen to your body. If you're stretching correctly, you should feel tension on the muscles, and possibly some slight discomfort. If you have any sharp or serious pain during a stretch or exercise, STOP, because you may do harm to your body. Remember, pain is your body's way of telling you that something isn't right. If you do have an injury, ask your doctor about exercise and stretching and follow his or her advice.
Retrain Your Brain
Your attitude is just as important as diet and exercise when it comes to getting fit and losing weight. Changing your attitude means changing your "self-talk" or internal monologue. Self-talk is the chattering conversation you have with yourself all day long, whether you are aware of it or not. It's the voice in your head that says, "I'm too fat" or "I'm not good enough!" I don't need to go on, do I? You know what I'm talking about — these are the kind of thoughts that hold us back!
Guess what? This is the kind of useless negativity that's keeping you from being the best that you can be. If you want to shape up and lose weight, then it's time to turn that negativity around once and for all. You need to retrain yourself to think positively!
Imagine what would happen if you changed the dialogue so that it sounded more like this: "I can lose weight and be healthy, exercise to the best of my ability, and get stronger and better at it every time I do it." Your self-talk can mean the difference between happiness and despair, and success and failure. If you start making your self-talk more positive and affirming - and less defeatist and self-depreciating - your whole life will change for the better.
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