Jillian Michaels Weight Loss Program

Jillian Michaels gained fame as a trainer with the original Biggest Loser TV show. She now offers her personal training to everyone in a customizable online program. Jillian is also the author of Winning by Losing: Drop the Weight, Change Your Life. A new book is titled Making the Cut: The 30 Day Diet and Fitness Plan for the Strongest, Sexiest You.

A personal training and martial-arts practitioner, she reportedly struggled with her own weight and lost 50 pounds. She now offers her daily advice, eating program, and exercise plan to those who subscribe to her online diet plan. Jillian’s method is scientifically sound and provides a sensible approach to weight loss.

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How Does This Program Work?

The online program offers the advantage of customizing your eating program to your metabolic type. It also tailors your exercise program according to your fitness level, body type, and any medical problems or restrictions you may have. The program seems to provide similar benefits to having a personal trainer, although at a fraction of the cost.

The Jillian Michaels program targets:

  • Self – behavior, motivation, and inspiration
  • Science – meal plans based on your metabolic type, using whole foods
  • Sweat – Jillian’s customizable exercise program which can be done at home
  • Share – community forum and weight loss buddies

Highlights

Jillian’s Unique Exercise Program

One of Jillian’s strong points is her circuit-style exercise regimen. A simple but extremely effective exercise program is offered at both beginner and more advanced levels. What makes her exercise program unique is that is based on a continually-changing routine using body weight exercises along with dumbbells and resistance bands. As you gain in fitness, the program ramps to a higher level.

This circuit training can easily be done at home or in a gym. A weekly routine suggests 4 days devoted to one half hour of circuit training and one day of cardio exercise of your choice. Two days per week are rest days, allowing your muscles to recover.

We think that this program will assist you to turn fat into muscle in short order. However, the exercise program is best suited to those willing and able to engage in some short bursts of high intensity, high impact maneuvers. We do recommend that you get your doctor’s permission first if you are over 40, severely obese, or have any medical problems.

“Get Your Eat On”

The eating plan is tailored to your metabolic type, which is determined from a simple quiz. 3 weeks of meal plans and snacks are provided along with 100 delicious recipes based on whole foods. You won’t find sugar, white flour, or much in the way of processed foods here. You can interchange meals and rotate them to suit you.

Portions are specified to help you stay within your recommended calorie limits. However, Jillian counts the calories for you so you don’t have to.

Sample Meal Plan

Breakfast
Kashi Go Lean Cereal, Skim Milk
Scrambled Eggs
Lunch
Citrus Tuna
Wild Rice
Sauteed Spinach with Toasted Sesame Oil
Snack
Apple
Cashews
Dinner
Lime Jalapeno Chicken Breast
Black Beans and Salsa
Green Salad and Dressing

Your recommended daily calorie intake is based on calculations of your Basic Metabolic Rate (BMR), and is designed to help you lose 1 – 2 pounds/week.

Tools provided include a Community Message Board, which is always a popular tool, an opportunity to talk to Weight Loss Buddies, a Weight Tracker, and a Fitness Diary. Jillian sends participants daily e-mails along with inspiration, education, and advice. She inserts her upbeat personality into her motivational advice.

How much does it cost?

The program currently runs $4/week, billed quarterly ($52 per quarter). All but $20 is refundable and the rest is prorated if you decide that this program is not for you. You have the option to sign up for your own personal trainer for an extra $3/week.

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Jillian’s Books:

Jillian’s Exercise Videos:

Dr. Parsons Weighs In

I rate this diet program as “one of the best” because it seems to provide a healthy balanced approach to weight loss. I like the metabolic type eating strategy, since research supports this view. We are not all the same, and we don’t all respond equally well to the same diets.

The exercise portion is both unique and effective. You don’t need access to a gym or treadmill, although these can be used if you prefer.

I have to say that this program works! I dropped my body fat and gained lean muscle rather quickly. I found Jillian’s simple circuit training program intense but do-able. And I am no spring chicken! I personally tried this diet and found it to be very effective.

According to Jillian’s analysis, I am a Mixed Oxidizer metabolic type. My prescribed eating program was 30% protein, 30% fat, and 40% carbohydrate. (This is pretty similar to what I had already prescribed for myself.)

Why I like this program

  • Circuit training program is effective and easily done at home
  • Workout changes daily so you don’t get bored
  • Meals are based on whole foods – no processed foods here
  • Meals seem to be balanced and provide needed protein, fruits, and vegetables
  • Meals are based on metabolic type – we are not all the same!
  • Recipes are delicious (in my opinion)!
  • If you follow the program, it works

What I don’t like about this program

No calorie tracker provided. The plan recommends that you keep a diary and use a calorie counter book. (If you follow the meal suggestions, you don’t really need to count calories since they are spelled out.)

My experience

The exercise routines were a change for me. I had previously worked out at the gym, using a variety of equipment. But with Jillian’s program I spent less time at the gym and more time performing the circuit training at home. It actually took less time than my previous program. Beware, though, the circuit training is no simple walk in the park! I was dripping in perspiration after a workout! But I really increased my fitness level in a fairly short time. I could tell that I built more muscle and lost more fat with a few weeks, compared to my gym workout.

The eating program

The recipes are really delicious. Some are quite simple. However, many do involve some cooking. But let’s face it, do you really think you can lose weight by eating fast food? Highly unlikely.

The menu items in the Jillian Michaels program are interchangeable. So if you want to minimize time in the kitchen, my recommendation is to make enough food for several days and eat the same thing for lunch several days in a row. Pick one or two favorites for breakfast and stick with those.

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