Celebrity trainer, best-selling author, and co-host, Jillian Michaels has helped America shed thousands of pounds over the years. The Biggest Loser alum shares her top tips for putting excuses aside and getting down to business -via her website and Self Magazine contributions.
1. Put your goal in writing.
“Jot down the reasons you want to change and all of the benefits that will come from doing the Jump Start Plan. If you know the why, you can tolerate any how. Skinny jeans, sex with the lights on, meeting your grandchildren’s children… these are all worthy reasons to eat your broccoli and hit the StairMaster. Keep the list in a place where you can review it daily, such as on the bathroom mirror or the fridge.”
2. Toss temptation.
“Surely you’ve heard the saying ‘We are a product of our environment.’ It’s true, and it can work in your favor. The key is to rig your surroundings for success. Start by removing any junk food or other temptations from your kitchen. You can’t eat what’s not there. As you ditch negative items, replace them with healthful ones: Out with the potato chips and candy; in with the popcorn and walnuts. Post pictures that inspire you – a bowl full of ripe fruit, a lush park that says ‘Let’s go running!’on your computer, or put inspirational quotes on the sun visor of your car. Wherever you look, you’ll have signposts and resources that reinforce good-for-you behavior.”
3. Zip it.
“Stop the negative self-talk – no more chatter about perceived body flaws or how you lack the strength and ability to be fit. Self-deprecation serves absolutely no purpose except to make you feel bad. So stop it. Now. Instead, say something nice and complimentary about who you are and what you can do.”
4. Have a healthy hero.
“Pick someone in your life you admire -not necessarily someone who runs marathons or eats ultra-healthfully. Your grandfather, a college professor, a friend – it doesn’t matter as long as it’s someone you look up to and have respect for. Whenever you’re doing something outside your comfort zone or feel yourself losing steam, visualize this person at your side, telling you how much he or she believes in you.”
5. Clear the clutter.
“This may seem unrelated to weight loss, but it’s not: Getting organized frees up the mental energy and precious time that disorganization robs you of. Devote 15 minutes daily to going through your mail and straightening up-you’ll notice a difference in your state of mind right away.”
Bob Harper is one of America’s most loved celebrity trainers. The Biggest Loser veteran has been helping America’s biggest contestants slim down and tone up since the very beginning, and has inspired millions along the way. The trainer, author of “Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever” and the host of numerous fitness DVDs, loves to share his fitness knowledge and experience. Here are five of his top tips from his blog, facebook page, and interviews:
Bob has been a vegan for over four years now, but says you don’t have to eat meat to get your share of protein! Here are his favorite plant-based protein choices:
1. ALL kinds of beans (black, kidney, great northern, chick peas, black eyed peas, green peas, lentils, pinto beans, lima beans)
2. Tempeh
3. Seitan
4. Tofu
5. Veggie burger
6. Quinoa
7. Oatmeal
8. Brown rice
9. Whole wheat bread
10. Nuts
11. Peanut butter
12. Soy milk
13. Hemp Protein
14. Green Pea Protein
15. Brown Rice Protein
16. Vegan Protein Powder
17. Chlorella
18. Plenty of rich green leafy vegetables
2. Hydrate! Your body is 70% water and it is the most important nutrient that your body needs. Make sure you’re always well hydrated, especially if you exercise and sweat regularly, so your body functions the way it should. Plus, thirst is sometimes confused with hunger, so it may prevent you from reaching for those unnecessary calories. Be sure to consume about 8-10 glasses a day for optimal health!
3. Eat more fiber. People aren’t eating enough fiber. If you get more fiber in your diet you will feel fuller longer. And that’s what people are looking for. No one wants to walk around feeling hungry.
4. I always get people asking me when is the best time to workout. My answer is: whenever you can fit it in your schedule! Is it better to workout in the morning? Yes, but If your schedule doesn’t permit, just fit it in when you can. I prefer morning workouts because I can get it off my to-do list. I understand busy schedules and I know that if you put it off until the end of the day, something could happen. I also like getting my metabolism in overdrive in the morning so I’m a fat burning machine during the day.
5. When it comes to a post workout meal, it is very important to get it in right after you are done training. Make sure you get some protein, some carbs and a little fat. A lot of trainers I know that are on the go will have some egg whites, brown rice and a little olive oil. The main thing is to eat soon after so your body can start its building process.
Chris Powell, the man who works miracles on ABC’s “Extreme Makeover: Weight Loss Edition, has helped contestants lose hundreds of pounds. He steps in and changes people’s lives, helping obese men and women of all ages gain back their lives when they feel like they can’t do it on their own.
He shared his top five tips with GMA, to help you slim down, tone up, and accomplish all your fitness goals:
1. Make Fitness a Labor of Love
The key to making fitness a lifestyle is to find something you LOVE. Explore all modalities of fitness from weight lifting to cycling, basketball to badminton. Think about it like dating. There is some form of fitness out there that will be a match made in heaven for you!
2. To Avoid the Plateau, Follow the ‘Rule of 6’
Did you know that your body adapts to everything? Even working out! It actually takes about six exposures to a specific workout for your body to experience all of its benefits. To experience increased fitness and weight loss benefits you need to change things up after every six workouts!
3. Use the FITT Principle
If you plateau, change ONE of the following variables to get your body losing again.
F – FREQUENCY – Increase the Frequency (Instead of swimming for 3 days per week, increase to 4 days per week)
I – INTENSITY – Increase the Intensity (Instead of jogging at 4.5 on the treadmill, jog at 5.0)
T – TIME – Increase the Time (Instead of playing soccer for 45 minutes, play for 60 minutes)
T – TYPE – Change to a different type of activity (Instead of rowing, try jumping rope or boxing)
4. Be Prepared
Invest in a cooler and plastic containers for food. When we leave the house some of our only food options come from convenience stores, fast food restaurants, and vending machines. Prepare your food at home and bring it with you. It will save you a ton of money, and we must have the right food at the right time to get the results we want!
5. Intervals, Intervals, Intervals
To maximize your calorie burn, use intervals. Basically, alternate between low and high intensity movements during your training sessions. This keeps the heart rate elevated, burns through stored carbohydrate in the muscles, and increases the post exercise metabolic afterburn (so you’ll be burning calories for hours after exercise!)
