How to Exercise on the Making the Cut Diet

The Making the Cut diet, based on Jillian Michaels' book, "Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You," devotes a large portion of the program to intense exercise. You will be combining cardiovascular, strength and flexibility exercise using a variety of technique, including split workouts, circuit training, interval training and "supersetting." A specific training schedule is explained in the book.
Preparation
Before beginning the exercise routines, seek the approval of a medical professional to determine if you are in condition to complete the recommended workouts. The exercise sessions are designed to be very intense, and safety should be a priority.
Practice precision by going through each of the required exercise movements with very little weight to ensure proper form. Increase the weight only after you perfect the form.
Plan to split your workouts into two separate times during the day, preferably morning and evening, to increase the potential for calorie burn.
The Workout
Perform the five-circuit workout designed for each exercise day. Complete each circuit outlined in the program twice before moving on to the designated cardiovascular portion.
Aim to complete the workout in 45 minutes to ensure that you are working at an intense pace. Purchase a heart rate monitor to wear during your workouts, and keep track of your heart rate to ensure your workout is at the appropriate intensity for optimum results. Determine your maximum heart rate by subtracting your age from 220 if you are a woman, and from 226 if you are a man. Keep your heart rate at a number that is between 85 and 100 percent of your maximum heart rate during your workouts.
Concentrate on each movement and focus on form, not weight. Only lift an amount of weight that will still allow you to execute proper form and technique.
Control your movements using the full range of motion. Exhale on the hard part of the movement and inhale on the return, or easier part of the movement.
Do 15 minutes of cardiovascular exercise of your choice after each 45-minute circuit training session. Adding the extra cardio increases fitness and calorie burn.
Complete a full body stretching routine after each workout to increase flexibility. Hold each stretch for 15 to 20 seconds without bouncing. Exhale as you ease slowly into the stretch and hold.
Tips
Take advantage of the rest days incorporated into the program. This will allow your body to heal and improve your strength while benefiting your mental health and reducing burnout.
Warning
Don't rest between sets in the circuit. Rest is only allowed after a completion of a full circuit, at which time you can rest for 30 seconds.
Keep your total workout time each day at 2 hours or less.