Millions of people watch the NBC hit show the Biggest Loser and sit back and wish it was them that could lose 20 pounds in one week. Many would love the opportunity to train with the best of the best trainers Jillian and Bob. They are the dynamic duo of weight loss. The biggest loser forum is full of people who would do anything they could to get on the show and talk about it constantly.
By now viewers of The Biggest Loser know that getting those same results on your own is not reality. The contestants on the show workout six or more hours a day and their diet is heavily monitored. There are no temptations to drive through a McDonald or grab a pizza. They are not working an 8 to 5 job, and are relieved of any family obligations,
Here in the reality, we may not be able to get those big weekly numbers but we can be biggest losers as well. Typically when starting a weight loss program we are to aim for 1-2 pounds loss a week. Weight loss is all about the numbers game. Cutting 500 calories a day, 3,500 calorie deficit a week. Pounds, waist circumference, body fat percentage, it all deals with numbers. Doesn’t really matter which number you use as your main reference, the object is to lower it. A person can follow a few tips to lower the numbers.
Drink 8 cups of water a day. If you are working out the way you should be working out for maximum weight loss then you will need to drink more. A good reference is half your weight in ounces.
Exercise a minimum of 60 minutes day. Not the 30 minutes you typically read about. Take an aerobics class at the gym, which typically last 50-55 minutes, and add on a 30 minute or more workout on the treadmill. As time allows, add more to your workouts. Biggest Loser contestants do over 6 hours a day, but in reality we don’t have the time to allow for that. Split up the workouts throughout the day if time is an issue. 30 minutes first thing in the morning, 30 minutes during lunch break and 30 minutes in the evening.
Exercise at the highest intensity your body can take and don’t depend on the six pack ab exercise videos that is in your dvd. If you are walking and having a conversation with your workout partner, you are not working out at the highest level needed for maximum weight loss. Kick it up a notch and go into a sprint.
Watch those calories in very closely. If you need help find a weight loss program like the one at fatlossfactor.com to guide you on your weight loss journey. Measure out each bowl of cereal exactly, do not pour directly into a bowl. Sodas and fruit juices are packed with empty calories, drink water instead.
Reward yourself for reaching your goals. The Biggest Loser’s greatest motivator is the cash winnings, but in reality, we are not winning thousands just by losing weight. But we can reward ourselves when we reach our goals. Take a trip once you hit your goal weight. Treat yourself to a spa day for every ten pounds lost. Reward yourself with a shopping spree for clothes in your new size. Remember to be happy with what you accomplish. That is the true goal of being a Biggest Loser.
Dr. Michael Allen
Fitness Instructor & Fat Loss Factor Founder