Tuesday, September 14, 2010


In just two weeks, we’ll be starting our thirteenth Biggest Loser after a three month hiatus. I’ve been taking calls all summer long from people wondering when we’re going to get the next group going. The initial weigh-in and fitness testing will be on Friday, September 24th from 6:30-7:30.

This time we’re doing “Friends & Family.” To get involved, you have to have either a family member that does it with you, or a good friend. Typically, half the participants in any exercise program drop out for a host of different reasons. We’re hoping to counter that this time around with “Friends & Family.”

Now you don’t have to participate in a program like Biggest Losers to lose weight, because plenty of people have done it on their own. But what it does do, is take you on a 12 week journey that teaches you a lot about yourself and your capabilities.

Participants start off with basic walking and simple machines. Each week they get a different physical challenge in the Friday night workout. They also learn more exercises that get more demanding as the weeks go by.

After a few weeks, most are able to add some jogging to the walking. If necessary, they’ll substitute the elliptical or the exercise bicycle. In any case, they learn how to keep turning up the intensity, which burns more calories, and keeps taking those pounds off.

After a month of using different machines (Level I), they learn how to use free weights (dumbbells) and the exercise ball (Level II) in month two. Then they progress to compound movements with free weights (Level III) in month three. The final workout in week eleven is an introductory to our demanding circuit workouts (Level IV).

By the end of the 12 weeks, they’re ready for our regular boot camp classes if they want to try them. They’ll have also completed at least one 5 K race (3.1 miles) for time, and several interval training workouts.

Another area that gets hit pretty hard is how to eat right. Diets typically fail, so what people need is to learn how to eat correctly. They’ll learn how the different foods are used in the body, and why we get fat.

Most women will learn they actually need to eat more than their eating. Guys will typically need to back off their portion sizes. Everyone usually needs to start making better choices.

One of the other benefits is how the weekly workouts and weigh-ins help people stay accountable. Something powerful happens when you get a bunch of people together, all working toward the same goal and all doing the same thing.

We’ve have people lose as much as 60 lbs in 12 weeks, but 30-40 lbs is more likely, if they do everything they’re supposed to. The vast majority of people lose 20-25 lbs, which is fine. We say that a pound a week is good. That’s twelve pounds by the end of the program. Two pounds a week is great (24 lbs), and three or more pounds is fantastic (36 lbs).

But this isn’t the TV show where people live on a ranch and don’t have to go to work or look after their kids. These people have real lives, real jobs, and have to find a way to get it done. And they’re not competing for a big prize. In fact, they’re not competing for a prize at all—except maybe getting their body back.

Biggest Loser “13” is open to anyone and you don’t have to be a member to participate. Half the people typically belong to the Y, Curves, or another facility. You probably need to be a member of a gym somewhere, though, because you’re going to need to get your workouts in.

The cost for Biggest Loser “13” is $50 per person which lets you participate in the weekly weigh-ins and workouts. You can sign up anytime, but you need to sign up before Friday the 24th. Come early to get weighed in so we can start promptly at 6:30 pm. This could be your time to get your body back—plenty of other people have, so you can too.

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