Well we made it halfway through our latest twelve week Biggest Loser program with no major bumps or bruises. We’re down four from our original group, but that’s to be expected. Remember, in any program like this, it’s normal to see half the group drop out for one reason or another.
That’s why I talked with them Monday night about digging deep to discover what it takes inside to keep things going. If you can’t do six weeks, how can you do six years? Losing the weight—and keeping it off—is a lifelong pursuit, not just a twelve week program.
In the end, you’ve got to have something bigger than a want-to, if you’re going to get something of this magnitude done. It’s got to be a have-to. It’s got to be so big that it’s going to just “kill you” if you don’t get this done.
That’s the kind of drive and commitment it takes to do big things. Anything less than that will fall by the wayside sooner or later when things come up.
After six weeks, you start running into more than just psychological issues. Your body starts adjusting to the work and weight loss starts to plateau.
That’s why it’s important to keep changing things up, and increasing the intensity of your workouts. So this week, we took the first two free weight routines the group learned (published in last week’s article) and combined them.
They performed each set of exercises, back-to-back, without a break, 10-15 repetitions each set, a total of three times in each round. Each round also included an exercise that worked their abs. That way they got a break from the major muscle group worked while also covering their midsection too.
Here’s what they did, in case you’d like to try it yourself. Make sure you get with someone who knows how to properly perform each exercise. If need be, you can always use Google and YouTube to find videos online.
Round One: (Chest)
• Dumbbell (DB) Chest Press on Ball
• DB Pec Fly’s on Ball
• Ab Crunches on Ball (3x)
Round Two: (Back)
• DB Single Arm Rows
• DB Pullover on Ball (3x)
Round Three: (Lower Body)
• Walking Lunges
• DB Squats
• DB Bent-knee Deadlifts
• Ab Crunches on Ground (3x)
Round Four: (Shoulders)
• DB Shoulder Press (Arnold Press)
• DB Lateral Raises
• Cross-over Sit-ups on Ball (3x)
Round Five: (Arms)
• DB Hammer Curls and then Single Arm Curls
• DB Overhead Tricep Press and then DB Kickbacks
• Leg Raises (3x)
This week’s Biggest Loser was Jeremy Whitaker who again had a big week, losing 3.3% of his body weight and 7.8 lbs. He told us he’d increased his jogging from 3 miles to 5 miles/day. One day he did 5 miles in the morning and another 3 miles that evening. Jeremy’s lost 37.0 lbs in the six weeks.
Second place went to Carla Duke, who lost about 1.0% and 1.2 lbs. Nicole Shaughnessy was third, losing about a half a percent and 0.6 lbs. Feel free to contact me through Facebook at https://www.facebook.com/tomdolanfitness if you have any questions or comments.