Biggest Loser Diet & Exercise Plan
3 mins read

Biggest Loser Diet & Exercise Plan

Enthusiasm for the Biggest Loser Diet and Fitness program grew out of the more than 10 seasons of the “Biggest Loser” television show. The show reaches more than 50 countries. Many lives have been changed by following the diet and fitness plan. While it is unrealistic to expect as dramatic a change as show participants experience at the Biggest Loser Ranch where their entire stay is focused only on diet and exercise, free from the stress of work, children or personal chores, you can lose weight and get fit by following the Biggest Loser Diet and Fitness plan.

The Pyramid

The Biggest Loser diet plan is a low-calorie diet based on a pyramid of 4-3-2-1. This means you are allowed four servings of fruits and vegetables, three servings of lean protein, two servings of whole grains and one serving of an “extra.”

Duration and Calories

The program is designed to be a 12-week program with frequent small meals. No white foods, such as bread, pasta or potatoes, are permitted. You are urged to drink anywhere from 48 to 64 oz. of water daily. To calculate the total number of calories you are permitted, multiply your current weight by the number 7. For example, a person who weighs 160 lbs. is permitted 1,120 calories each day.

Why It Works

The Biggest Loser Diet works because it is a well-balanced diet with lots of healthy fruits and vegetables, lean protein and a permitted 200-calorie “extra.” Some people may want to add a multivitamin daily to ensure they get all the necessary nutrients. The diet is satisfying and doesn’t leave you hungry. People can find support by participating in online Biggest Loser clubs and also receive nutritional advice. The website and cookbooks offer a variety of interesting recipes.

Fitness Component

The Biggest Loser Fitness Plan is an important part of losing weight on this program. The plan teaches the same exercise program as seen on the “Biggest Loser” television show. The fitness program emphasizes proper technique and teaches beginners and more advanced athletes how to burn fat and sculpt their bodies. There are pictures and explanations of the exercises in the book and online. The goal for cardio exercise is 200 to 300 minutes per week. The program begins with 30 minutes of cardio exercise six days each week. Strength and resistance training are both available online, in videos, games and books.

Additional Exercise Help

A new Biggest Loser Fitness video game is available for the Wii, Nintendo DSi and DS. The game will actually build a personal workout and nutrition plan for you based on a four-, eight- or 12-week program. The trainers from the show each have a line of fitness books. Videos and take-along programs are also available. The Biggest Loser emphasizes exercise as being critical to weight loss.

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