How to Workout Like A BIGGEST LOSER Contestant

Be a Biggest Loser.

If you have watched the TV show "The Biggest Loser" then you know that the workouts are tough and frequent. But there are also secrets to losing weight that the Biggest Loser trainers use during the show's workouts. You can copy their ideas and use them for your weight loss program. Follow these simple tips that will help you lose weight like the contestants on the Biggest Loser.

Instructions

1. 

   GET IN A CLASS. It's difficult to work out at a higher energy level when you don't feel like exercising. But if you join a class, the pressure to keep up will push you to keep going when you might quit if you were working out on your own. Try a variety of classes so you don't get bored with the same routine every week. The added benefit is that your body doesn't get used to the exercise, and your weight loss won't plateau.

   Try spin classes, boot camps, yoga, kick boxing, strength training, Zumba dance classes, swimming, or functional training classes. You can find classes at your local YMCA, gym, dance studio, community center or park and recreation centers. When you join with others to exercise, it motivates you to try a little harder, and burn off more calories. It also helps you to realize that you can do more than you thought you could.

2. SUBSTITUTE WORKOUT VIDEOS FOR A TRAINER. If like most people you can't afford a personal trainer, then get some workout videos. When you follow the routines and pacing of a certified trainer, they will stimulate you to work harder than you would on your own.

   Workout videos can be purchased new at Amazon.com or used at EBay. If you can't afford to buy them, check them out of your local library. Not only will you feel like you have a personal trainer, but when you get bored of the routine, you can just swap it out for another DVD. An added bonus: if you own videos that you're tired of, find a friend to swap with. If you have a Tivo or Direct TV, you can tape a series of exercise classes for free from Fit TV. Or for as little as 99 cents, stream videos from the internet at www.exerciseTV.tv

3. 

   USE MACHINES TO HELP YOU STEP UP THE PACE. If you use a treadmill, increase the speed every week. If you're walking at 3.2 miles per hour, increase it to 3.5 miles per hour. At first you'll be out of breath, but your body will get used to it. The next week increase the level. If you're walking with the treadmill flat, increase the slope several degrees.

   When lifting weights, try increasing the amount of weight you're lifting every week. Go from 2 pounds to 4, then 5, then 7.5. If you get tired, do as many repetitions as you can with the higher weight, then drop down to a lower weight to finish. Your body will adapt to the work you give it to do. If you don't increase your level of intensity, then your weight loss may plateau.

4. 

   FIND WAYS TO MOTIVATE YOURSELF. It is so easy to get discouraged when the weight is not coming off as fast as you planned, or if you had an eating setback. So find ways to keep yourself motivated. Do a form of exercise that you like. You can dance, swim, bicycle, play tennis, jog, box, jump rope, or work out on a trampoline. Whatever gets you moving, do it and do it regularly.

   One of the best ways to keep yourself on track is to workout with a friend. If you have plans to meet a friend at the gym, you are less likely to talk yourself out of exercising that day. Have a specific time twice a week that you will meet. Make plans with several different friends, that way the conversation will take your mind off the exercise.

5. GET ORGANIZED. There are plenty of people around the country who are trying to lose weight and workout like a Biggest Loser contestant. Why not join them and find a walking buddy? The American Heart Association has started the website: StartWalkingNow.org where you can click on "COMMUNITY" and find a walking partner. You fill out a profile about your interests, where you live and you will be able to connect with other people in your area that are trying to do what you are doing: lose weight. You can also track your progress, enter your daily meals and snacks, and calculate the amount of calories and exercise you need to lose weight.

6. SHAKE UP YOUR ROUTINE. Be sure your routine has a little of everything: cardio, strength training, stretching, abdominal work, plus warm up and cool down sessions. If you don't have time for an hour work out, try quick ten minute sessions several times a day. Having a particularly busy day? Run up the stairs, jog from your car, lift a few extra boxes or groceries. Stretch while you're waiting for the microwave to finish heating your lunch, balance on one foot while waiting in line, do stomach isometrics while you're paused at the stop light. Where ever you go, find ways to move even if it's just in place.

7. ALTERNATE YOUR PACE. It doesn't matter if you're walking, running or biking, you need to constantly change your pace. Walk, run or bike at a moderate pace for 1 minute, then increase your intensity until you are almost breathless for one minute. Go back to a more moderate pace for 1 minute or until you can catch your breath, then speed up again for 1 minute. Alternate your pace for 20 minutes of short bursts of high intensity exercise and the pounds will begin to drop off.

8. 

   WAIT BEFORE YOU EAT. If working out makes you hungry, wait 30 minutes before you plan your meal. You don't want to binge eat the calories back on that you just worked off. Try eating an apple or drinking a glass of water before diving into a large meal. It will take the edge off your hunger and prevent you from over eating before your brain registers that you have had enough.

9. KEEP LIFE IN BALANCE. Oprah's trainer, Bob Greene, has helped his clients lose weight with this Circle of Life exercise.

   Start by drawing a circle, dividing it into eight equal pie wedges, and labeling each with an area of life that is important to you. Your wedges might include family, friends, romantic life, work, finances, career, health, adventure, writing, and faith. Think about how you feel about each category. Which areas of your life are good and which ones need improvement?

   When your life is out of balance, when the things that are important to you aren't a priority, you are more likely to turn to unhealthy behaviors, inadequate fixes or temporary comfort that is bad for you. (like overeating) It's easy to let one area of your life dominate your time and energy while other areas get neglected.

   If you bring the important things in balance, overeating stops by readjusting the balance and filling life with endeavors that are personally important. Your health improves as you reach your goals.

   For a template of the Circle of Life Exercise go to: http://www.thebestlife.com/BLWEEK/CircleofLife.pdf
   and begin by thinking of one small thing you can do each day to address the eight areas of your life.

10. JUMP START YOUR METABOLISM. Follow a regular eating schedule while you are working to get weight off. Eat breakfast within 30 minutes of waking and eat every three to four hours afterwards. This will increase your metabolism and keep your body from feeling deprived.

    Be sure to consume three meals and two snacks per day and include protein such as yogurt, low-fat turkey, or egg whites. You also should include whole grain carbohydrates and small amounts of healthy fat like avocados and nuts.

    Because you need more energy while you work out like the Biggest Loser, the carbohydrates will raise your blood sugar initially and give you the boost to start working out, while the protein and fat will help sustain those energy levels and keep you feeling full longer.

    If you're on the go a lot and don't have time for those in between meal snacks, carry a flavored protein packet (found in health food stores) and add it to your water. Not only will you get 6 grams or more of protein, but it will help curb your hunger pangs.

11. STAY HYDRATED. Exercise increases your water loss and in order to keep their metabolism working efficiently, The Biggest Losers are taught to drink plenty of water each day.

    If you're not a fan of plain water, you can flavor it with lemon, orange or lime slices. Another way to get your water is to drink flavored decaffeinated iced teas or hot green tea.

12. GIVE YOUR BODY THE ENERGY TO EXERCISE. You will need to give your body food that will sustain you for all the exercise that you are doing. If you're used to flavor coming from fried foods, you are going to have to retrain your taste buds. You may not like vegetables at first, but in time you will grow to like them. Look for recipes that sound good and try a new vegetable every week. Instead of potato chips, try kale chips. (Roast bite size pieces of kale leaves sprinkled with olive oil and sea salt at 375 degrees until crisp.) With vegetables you can eat a lot and feel full and still consume very few calories. At dinner, your plate should have 3 to 4 ounces of fish, chicken or turkey and the rest should be vegetables.

13. SATISFY YOUR SUGAR CRAVINGS. When you work out on a regular basis, you may feel like rewarding yourself as you drop those Biggest Loser pounds. And what better treat, you may be thinking, than something sweet. You can substitute smart sweets to quiet your cravings. Try berries with a low-calorie chocolate sauce or a whole grain waffle with sliced bananas and a drizzle of melted dark chocolate. If you must have dessert, try a low calorie souffle or meringue cookies.

    Just be sure to stay away from sugar in the morning or you will set yourself up for wanting more later. And if you are eyeing donuts or coffee cake in the morning, try a piece of fruit and wait 20 minutes. You will discover that the craving for something sweet will go away.

Tips & Warnings

• Exercise tips are from Jillian Michaels fitness trainer to the Biggest Loser. You can try her video: Jillian Michaels: 30-Day Shred.

• If you want to eat less, downsize your dinnerware. Eat off salad plates instead of dinner plates. Psychologically a full plate, even though it's smaller, is more satisfying than a large plate that looks half empty. Use small bowls for rice and cereal, too. It's a good way to control serving size without having to measure or weigh your food.

• If you slip up, don't get discouraged. The Biggest Loser has trainers and diet experts to help maintain their motivation. If you overindulge or don't workout for a few weeks, don't give up. Start fresh the next day by eating well and exercising. Soon you'll reach your goal, one day at a time.

Resources

• Download exercise workouts from the internet.