RX Women cover June-05 8/4/05 1:17 PM Page 1

FOR WOMEN! MORE ENERGY

VOLUME 4, NUMBER 3

LESS FAT • BETTER SEX!

TM

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BIKINI
CHALLENGE
JUNE 2005

Get in the best shape

of your life with
celebrity trainer
Jillian Michaels
Guaranteed Results!
013FRW22 8/4/05 1:20 PM Page 1
Bikini challenge doc. 08/04/05 15:56 Page 90

The Jillian Michaels

6–Week "The Biggest Loser"

Bikini Coach Dares You to

Get in the Best
Shape of Your Life!

Challenge By Carol Ann Weber

Photography by Per Bernal

Fitness Model: Rachel Reynolds
Swimsuit by Venus Swimwear
Hair and Make-up by Nancy Zambezian and Nancy Von Der Lauritz

Y
ou may already be in pret-
ty good shape. And you
may believe that all you
need is a little spot reducing on the
saddlebags or the lose-10-pounds-in-
10-days diet to be bikini-ready for
summer. Well, don't tell that to Jillian
Michaels, trainer of the Red Team on
the hit reality TV series "The Biggest
Loser."
"The first thing I did with my team
was give them the ‘committing to
combination. Not only did her Red
Team collectively lose more weight,
but her team member, Dave, took sec-
ond place, and another, Ryan, won the
whole contest.
When we asked her to coach our
readers in our own "Biggest Loser"-
style bikini challenge, Ms. Michaels
was more than happy to oblige. But I
must warn you: This plan is not for the
faint of heart. If you think you can
handle working your butt off five days
a week, as well as reading food labels,
weighing and measuring portions and
overeat. Don't eat processed grains.
Don't eat refined sugars. And don't eat
trans fats. If you ignore these dietary
guidelines, no matter how hard you
work out, you'll just be maintaining."
(If you're lucky.) Examples are:
Eat Ezekial whole grain bread
instead of white bread.
Eat Wasa crackers instead of chips.
Eat whole fruits and vegetables
instead of fruit or vegetable juice or
anything containing refined sugar like
sodas or candy bars.
Eat oatmeal from whole oats cooked
Location: Sky Sport & Spa, Beverly Hills

change' speech," recalls Jillian. “I told
them they better be prepared for some
hard work. The message that is being
sold in the fitness industry is ‘eight
minutes in the morning,' or ‘one hour
a week to the body of your dreams.'
That is bull. It is a false message of
lethargy."
The 5-foot-2 hot-headed ball of
fire's no-nonsense approach to diet
and exercise proved to be the winning
counting calories, you may be ready
to look amazing in your bikini.
Calories: Not Just
How Many, but
What Kind?
"The first and most important thing
about looking good in a bikini is drop-
ping the fat," says Jillian. "Don't
on the stove instead of instant oatmeal.
Eat wild or brown rice and black
beans instead of pasta and white rice.
No trans fat— avoid any form of par-
tially hydrogenated or hydrogenated
oil— read labels!
And yes, Jillian insists you count
your calories. Get a pocket calorie
counter and kitchen scale. Measure
portions, keep track of calories and
read labels. ➛

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Bikini challenge doc. 08/04/05 15:57 Page 91

Trainer, Jillian Michaels (right) with

fitness model, Rachel Reynolds

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Bikini challenge doc. 08/04/05 15:58 Page 92
Do the Math
Next, Ms. Michaels says you need to calculate your Basil
Metabolic Rate (BMR), in order to determine how many calo-
ries you burn when you're not working out. She suggests you
log onto websites like www.preventdisease.com or www.calo-
riesperhour.com, plug in your height and weight and get your
BMR that way. Then, determine your activity level (see glos-
sary) so you can calculate your Active Metabolic Rate (AMR)
by multiplying your BMR by your activity level:
Level 1: x 1.1
Level 2: x 1.2
Level 3: x 1.3
Level 4: x 1.4
All these calculations are necessary for you to have an
accurate picture of how many calories you should be taking in
per day versus how many you should be burning off. She uses
a heart rate monitor, but many machines at the gym will count
your calories for you. "To make significant progress, you have
to have at least a 500-calorie deficit a day," Jillian explains.
Burn, Baby, Burn
Now for the fun part. Jillian has set up several groupings of
exercises called circuits, that include resistance training and
cardio at the same time. "That way," says Ms. Michaels, "you
are getting maximum calorie burn on top of muscle toning and
you get an excellent ‘after burn.'" This means you’re not only
burning calories during the workout, but continuing the burn
after the workout. Jillian believes the more muscles you work
at the same time, the better. By forcing the body to synergize,
you are forcing it to be functional and are also burning more
calories.
"In my circuits, I alternate upper body with lower body and
then I work an interval (i.e., jumping rope, sprints, uphill run)
into it to get the heart rate up. When you work upper/lower,
you get a PHA (Peripheral Heart Action), which means you’re
shunting blood back and forth between the upper and lower
body to get maximum calorie burn."
Realistic Expectations
Even though Jillian's approach may have the feel of a
Marine drill sergeant with a toothache, she's got a kinder, gen-
tler side, too.
"At the end of the day, we're perfect with our imperfec-
tions," says the 31-year-old trainer, getting a bit philosophical.
"You have to love yourself, have realistic goals. It's fun to be fit
and good to challenge yourself, to strive for perfection. But be
the best you can be and that should be good enough." And in
her inimitable blunt style, she adds: "Look, I know I'm never
going to be Gwyneth Paltrow. I'm always going to be 5-foot-2
and have cellulite on the back of my ass!"
92 FITNESS Rx JUNE 2005 www.fitnessRxmag.com
BIKINI
CHALLENGE
WORKOUT
Do this one hour workout for six weeks (if you
dare), three times a week on Monday, Wednesday
and Saturday. Do a 45-minute high-intensity
(approximately 85 percent MHR) cardio workout of
your choice on Tuesdays and Thursdays. Alternate
one week of high repetitions/lower weight with a
week of lower repetitions/higher weight.
Go through each circuit twice before moving on
to the next circuit. In other words, go through
Circuit A twice, move on to Circuit B, do that
twice, move on to Circuit C, and so on.
CIRCUIT A
• Plyo Pushups (chest, shoulders, triceps, abs)
Start in a pushup position hovering above the
floor. Slowly lower yourself into a pushup. Then,
with an explosive burst, exhale and push yourself
up, lifting your hands off the floor and clapping
them together. Land back in a pushup position and
repeat. The plyometric pushup builds muscle by
adding resistance to a regular pushup. Do 10 repe-
titions.
• Around the World Weighted Lunges (targets
entire leg) with Biceps Curls
Stand up straight with your feet hip-width apart.
Hold a dumbbell in each hand and extend your
arms at your sides. Step your right foot diagonally
forward and across the left foot. If you were stand-
ing in the middle of a clock facing the number 12,
you would bring your right foot across your body
and place it on the 11. Slowly lower your left knee
until the right leg is parallel to the floor, while
simultaneously curling the dumbbells toward your
upper arms. Then, using the right leg, exhale and
push yourself back into the starting position while
simultaneously lowering the dumbbells. Repeat this
on the same leg as if you were hitting every number
on the clock from 11 (forward cross-over lunge) to
5 (backward cross-over lunge). Repeat the exact
same circuit with the left leg, only this time you
would start by bringing your left leg forward and
placing it on the number 1 and ending on the num-
ber 4. Complete this cycle twice on each leg to
make up one set. This type of modified lunge places
greater emphasis on the sides of your glutes.
• 2 Minute Uphill Run Interval ➛
Bikini challenge doc. 08/04/05 16:01 Page 93

Plyo Pushups

Around the World

Weighted Lunges

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• Uneven Cable Flyes (abs, anterior delts, chest)

Stand at a cable station with one pulley raised
all the way up and one all the way down. Grab a
CIRCUIT B
cable in each hand with your right foot forward in
front of the cables. Your abs should be tight with
your chest out and shoulders back. Now bring the
cables diagonally across your body and touch
your hands together at your chest. Slowly lower
your hands to the starting position, switch arms
and repeat for 15 reps. Second set, switch arms.

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• Deadlifts on BOSU Ball

Place a BOSU ball flat side up, directly in front of
a low cable station. Stand on the BOSU with your
feet slightly narrower than shoulder width apart with
knees slightly bent or "soft." Hold the straight bar
with both hands, palms facing your legs in front of
your body about shoulder width apart. Keep your
back straight and your shoulders pulled back. Allow
your torso to slowly bend forward and the bar to
lower toward the floor. Keep your knees slightly bent
and your back flat throughout the entire movement.
Lower the bar until your torso is almost parallel to
the ground. From this position, focus on your ham-
strings and exhale while slowly lifting your body and
the weights back into the starting position. Repeat for
15 reps.

• 2 Minute Sprint at 9mph

Bikini challenge doc. 08/04/05 16:06 Page 96

CIRCUIT C
• Pike Pushups on Stability Ball (shoulders, low
abs)
Get into a pushup position with the balls of your
feet on a stability ball. Raise your tailbone toward
the ceiling as you bring the ball in toward your
hands. Make sure to keep your abs tight and your
legs extended. At this point, your torso should be in
a pike position, or upside down V shape. Now, from
this position take an inverted pushup, lowering your
torso until the top of your head is about an inch from
the floor. Push back up into pike position, then roll
back into pushup position and repeat for 10 reps per
set.

• One-Leg Hamstring Curls on Stability Ball

super set with
• One-Leg Pelvic Thrust on Stability Ball (not
shown)
Lie on your back with your knees bent and your
heels placed on top of a stability ball. Your legs
should form a 90-degree angle with your knees
directly above your hips, and your arms should rest
on the floor at your sides. Now, exhale and press
your left heel into the ball, raising your pelvis until
your body forms a straight line from your feet to your
shoulders and your right leg is hoisted straight up
toward the ceiling. With your heel, roll the ball in
toward you until your knee is fully bent. Keep your
neck relaxed and your head resting on the floor
throughout the movement. As you draw the ball
toward you, it will naturally roll upward along the
soles of your feet so that, at the peak of the move-
ment, you’ll find yourself pushing through the balls of
your feet rather than your heels. Return slowly to the
starting position and repeat. Make sure to maintain a
pelvic tilt and pelvic elevation at all times. Complete
a set of 10 on each leg.

After you complete the hamstring curls on one leg,

immediately do your pelvic thrusts on the same leg
and then repeat the entire circuit on the opposite leg.
Lie on your back with your knees bent and your
heels placed on top of a stability ball. Your legs
should form a 90-degree angle with your knees
directly above your hips and your arms should rest
on the floor at your side. Keeping your knees togeth-
er, extend your right leg up toward the ceiling. Now
exhale and press your left heel into the ball, raising
your pelvis until your body forms a straight line from
your feet to your shoulders and your right leg is hoist-
ed straight up toward the ceiling. Inhale and slowly
lower your body back down to the floor and repeat.
Complete a full set 10 and then repeat on the left leg.
(If you need to make either of these moves easier,
perform them with both legs at the same time instead
of individually).

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Bikini challenge doc. 08/04/05 16:06 Page 97

One-Leg Hamstring
Curls on Stability Ball

Jump Rope for 2 minutes

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CIRCUIT D
• Wide Grip Body
Row - One Foot on
Stability Ball (back,
biceps, abs)
This is a very
advanced version of
the row. You need to
use a secured straight
bar that’s roughly 2.5
feet off the ground.
The bar on the Smith
machine is recom-
mended. Lie on your
back underneath the
bar with your legs
straight out in front of
you. Place one leg on
top of a stability ball
and hold the other leg
straight out just above
the ball. Grab the bar
like you would for a
lat pull-down, over-
hand grip a little wider
than shoulder-width apart. This will target your upper back (lats, serratus, rear delts and biceps). Now, exhale and slowly
pull your body upward until your chest touches the bar. Hold for a beat and slowly lower your body to the starting position
and repeat. This exercise is very difficult because of the intense resistance your bodyweight provides. For the intermediate
version of this exercise, place both feet on the stability ball throughout the entire exercise. For a beginner version, bend
your knees and place the bottoms of your feet firmly on the floor under your knees. When lifting, you can push off the floor
with your legs for a little assistance. Complete a set of 10 reps.

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• Straight-Leg Hanging Abs and try not to bend your knees.

Half Moon (lower abs, trans- Don't bend your knees; keep
verse abs, obliques, hip flexors) your legs straight while raising
Slide your arms into the them up and out, until they are
padded loops suspended from parallel with the floor. For a
a bar or frame. Keep your feet challenge, try raising your legs
together and let your legs hang all the way up toward the ceil-
down slightly in front of your ing and touch the bar above
body. Keep your legs straight your head with your feet.
throughout the entire exercise

Do Mountain Climbers
for 2 minutes ➛

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CIRCUIT E
• Windmill Skaters (glutes, outer thighs,
obliques, rear delts) Stand up straight with
your feet hip-width apart. Hold a small
light-weight dumbbell in each hand with
your arms outstretched to your sides at
shoulder height. Now, exhale and take a lat-
eral leap about a stride's length with your
right leg. Your left leg follows and crosses
behind your right. Simultaneously, your left
arm crosses your body and taps your right
foot at the mid-point of the movement.
Now, leap to the left with your left leg,
repeating the exact same move on the oppo-
site side. Complete 20 repetitions per set.

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• Stability Ball Crunch with Cable (lats, upper abs)

Wrap a cable around a pole and hold each end in
opposite hands. Now place a stability ball about five feet
in front of the pole and sit on top of it with your feet
placed flat on the floor about hip-width apart. Slowly
pull your abs inward as you lean back on the ball, so
your entire back from tailbone to shoulders is resting on
the ball with your arms extended out behind you, cables
in hand. Next, exhale as you curl up and forward, until
your shoulder blades come off the ball pulling the cable
handles with straight arms down toward your quads.
Hold the mid-point position for a beat and then inhale
lowering slowly back down on to the ball. The ball
crunch is a much more intense crunch because it allows
for a fuller range of motion while performing the exer-
cise, as well as developing core stability to help you bal-
ance on the ball. By adding the cable pull to it, you add
resistance to the crunch as well as a lat pullover to get
that sexy V-taper in your back. For a real challenge, try
performing the same exercise with one foot elevated sev-
eral inches off the floor.
Bikini challenge doc. 08/04/05 16:12 Page 102

Glossary of Terms
BMR (Basil Metabolic Rate): number of calories used by the body when at rest

Activity Levels:
Level 1: sit at a desk all day long
Level 2: salesperson up and down
Level 3: trainer
Level 4: lumberjack
AMR (Active Metabolic Rate): multiply your BMR by your Activity Level as follows:
Level 1: x 1.1
Level 2: x 1.2
Level 3: x 1.3
Level 4: x 1.4

MHR (Maximum Heart Rate): 220 (beats per minute) minus age = maximum heart rate
EXAMPLE: 220 - 25 = 195

THR (Target Heart Rate): MHR x intensity level = target heart rate.
EXAMPLE: 195 x 85% = 165 (THR)
PHA (Peripheral Heart Action): shunting blood back and forth between the upper and
lower body to get maximum calorie burn

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JILLIAN MICHAELS
Co-owner of
SkySport&Spa in Beverly
Hills, Calif., Jillian
Michaels has a list of
credits in the fitness
industry that includes a
black belt in Muay Thai,
AFAA, NESTA and ACSM
certifications, a Reebok
Core Training certifica-
tion, as well as Red Cross
certifications in Adult
CPR and Standard First
Aid. Her friend and busi-
ness partner, Jackie
Warner, describes her as
"the hardest worker in
this town. She has tons of
energy and works three
times as hard as anybody
else." So, it comes as no
surprise that Jillian
expects the same work
ethic out of the clients
she trains, which culmi-
nated in the victory of the
Red Team she coached in
the reality TV series, "The
Biggest Loser."
The new season of
"The Biggest Loser" will
air in September, 2005,
and Jillian's book,
Winning by Losing, is set
to hit bookstores in
August, 2005. For more
information go to:
www.skysportspa.com.

To see the rest of the Venus

Swimwear and Fashion line, go
to www.venususa.com.

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