Contestants on the NBC show “The Biggest Loser” lose large amounts of weight—sometimes averaging more than a pound per day—through diet and intense exercise. Although you—and most people who have typical work and family obligations of everyday life—will probably not be able to lose weight at this rate, you can adopt some training and exercise tips based on the workout regime of the show’s contestants. Incorporating cardio intervals, strength training and cross training into your workout regime, along with strategically planning your diet, can help maximize your weight loss and the quality of your workouts in a real-world setting.
Interval Training
You probably see contestants on “The Biggest Loser” sprinting intervals on the treadmill or on a stationary bike. This is because interval training may boost metabolic rate and weight loss more than continuous, moderate-intensity exercise. One 2008 study published in “International Journal of Obesity” showed overweight women lost a significant amount of fat when they performed interval training. The group of women who performed continuous exercise did not lose fat. Because show contestants are relatively out of shape at the beginning, they may start with one-minute bouts of fast walking interspersed with one minute of rest. The speed of the intervals increases as fitness improves, and they may walk slowly instead of stopping completely on the recovery portion.
Strength Training
Strength training increases metabolic rate by increasing lean muscle mass, which helps burn body fat. Furthermore, strength training helps prevent the loss in lean mass associated with cutting calories. Therefore, strength training is a key component in the workouts on “The Biggest Loser.” Typical strength workouts involve circuit training, in which contestants perform a series of exercises targeting large muscle groups with little rest between exercises. Exercising many large muscle groups such as the quads, hamstrings, glutes, and core increases muscle metabolism in all of these muscles, maximizing calorie burn and whole-body strength. Minimizing rest also keeps calorie burn high and challenges the cardiovascular system.
Cross Training
You probably see Biggest Loser contestants going from the treadmill to the stairclimber to the boxing ring—sometimes all in the same day. Constantly changing your exercise routine forces more of your muscles to work in different ways, which prevents your body from adapting to one particular exercise or routine. If you do the same exercise at the same intensity at every workout, your body will become more metabolically efficient and burn fewer calories to do the same exercise. Participating in many types of training also decreases boredom, encouraging contestants to increase their efforts in each of the different activities.
Considerations
Although “The Biggest Loser” training program is intense, the contestants have medical staff and exercise professionals monitoring their health during the workouts, and their program is structured and progressed according to their abilities and special needs. Although challenging your physical capacities may speed your weight loss progression as well, you should consult a fitness professional if you are new to exercise training to make sure you are exercising with proper form. If you have pre-existing medical conditions or feel unusual pain or become ill while working out, you should consult a doctor.
References
- "International Journal of Obesity"; The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women; E.G. Trappe et al, January 2008
- The Biggest Loser Review--Professionals Give Their View on the Reality Show
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