I got this customized plan from Jillian Michael's website. it was free and i thought very helpful too. :)
Here's Your Customized Weight Loss Plan:
Based on your answers, here's my triple-threat plan for you. My online program makes weight-loss simple, with real solutions for people who want to lose weight and keep it off.
Like all pears, you tend to store fat in your lower body, so you're probably carrying extra weight around your hips, buttocks, and thighs. Anyone can be a pear, but this shape is more common among women, and it actually evolved because fat stored in these areas aids in fertility and breast-feeding. It's an interesting fact — but I know as well as anyone that this type of fat is harder to lose.
Not to worry! I have exercises that will target your fat storage areas. My personalized program will help you alter your pear shape. But you got to get a grip — you can only win against genetics up to a certain point. Once you understand this, you can let go of unreachable goals and replace them with real ones.
I'll create your personalized exercise program based on the days you prefer to work out, the goals you set for yourself, and the exercises you enjoy. After all, if you enjoy your workout, it's easier to stick to.
Here's Your Customized Weight Loss Plan:
Based on your answers, here's my triple-threat plan for you. My online program makes weight-loss simple, with real solutions for people who want to lose weight and keep it off.
You're a Pear — but you can pare down!
Like all pears, you tend to store fat in your lower body, so you're probably carrying extra weight around your hips, buttocks, and thighs. Anyone can be a pear, but this shape is more common among women, and it actually evolved because fat stored in these areas aids in fertility and breast-feeding. It's an interesting fact — but I know as well as anyone that this type of fat is harder to lose.Not to worry! I have exercises that will target your fat storage areas. My personalized program will help you alter your pear shape. But you got to get a grip — you can only win against genetics up to a certain point. Once you understand this, you can let go of unreachable goals and replace them with real ones.
I'll create your personalized exercise program based on the days you prefer to work out, the goals you set for yourself, and the exercises you enjoy. After all, if you enjoy your workout, it's easier to stick to.
I'll encourage you to:
Have fun aerobic dancing! Depending on intensity, you could burn 500 calories an hour.
Cycle — indoors or out. At 13 mph, you could burn 600 calories an hour.
Use the elliptical trainer. This machine is great because it’s easy on your joints and it allows you to focus on different muscles. Maximize your session by using the movable handles.
Power walk. You can do it anywhere, and at 4 mph, you’ll be burning at least 250 calories an hour.
Run indoors or out. All you need are good running shoes. And at 5 mph, you’ll burn over 400 calories an hour.
Cycle — indoors or out. At 13 mph, you could burn 600 calories an hour.
Use the elliptical trainer. This machine is great because it’s easy on your joints and it allows you to focus on different muscles. Maximize your session by using the movable handles.
Power walk. You can do it anywhere, and at 4 mph, you’ll be burning at least 250 calories an hour.
Run indoors or out. All you need are good running shoes. And at 5 mph, you’ll burn over 400 calories an hour.
You're a balanced oxidizer.
| Because you crave fruit and bread as well as salty foods, cheeses, and meats, you may be a balanced oxidizer. This is the fancy term for your metabolic rate. It simply means that you need equal proportions of protein, carbs, and fat to process the nutrients in your food optimally, and to produce and use the resulting energy. Lucky you — your diet is the easiest to follow! You feel your best on a diet that incorporates a wide range of foods, and your ideal macronutrient ratio is 40% carbs, 30% protein, and 30% fat. But the bottom line is, you have to burn more calories than you take in. That's it. And to really do this successfully, you have to eat the ideal diet for your body and metabolism. Believe me — I've struggled with this myself. And I've done a lot of research and work to figure out my ideal diet. And now I want to share my findings with you. I have recipes and snacks that will help you eat better for your body type. And I have secrets and tricks to make it easier. (I didn't say "easy.") |  |
My 7 steps to behavioral modification
Lots of so-called "experts" talk about willpower. Well, I say screw willpower — there's no such thing! Sure, we all have fleeting moments of bravado. But that virtue comes and goes. I'm going to teach you some basic techniques to change your habits and program yourself against failure!
You are going to have to do the work, though. I don't want to hear that you don't have the time. If that's your excuse, then get back to me when you're ready. I'll be here.
Ready? Okay, good. Let's make some changes together:
1. Avoid dangerous situations. STOP driving by the doughnut shop on your way to work. When you go out to dinner, ask the waiter not to bring bread to your table.
2. Get a hobby. Start taking your dog on longer walks. Fix up your attic. By focusing on positive activities, you'll find yourself becoming more relaxed, happier, and thinner!
3. Curb mindless eating. Don't eat while standing up, and don't skip meals. Brush your teeth after every meal and snack. Food never seems as appealing when you have that toothpaste taste in your mouth.
