Our goals for Week Two were to make sure they’re exercising every day, and then to help them start ramping up their workouts as they get stronger. In previous Biggest Losers, I worked the group out after each weekly weigh-in, and told them what to do the rest of the week.
For Biggest Loser “18”, I’m posting a different workout on Facebook each day, which is the same workout I’d do if I were personally training each of them. So this is even better. It’s pretty cool to come in and see people actually doing it, just like I posted.
The daily posts have been mostly workouts utilizing machines up to this point. Now they’ll start including some free weight exercises, as well as more sets and reps of everything.
Using free weights will force them to use more muscle groups to help stabilize the weights, which means they’ll burn more calories in their workouts. I held back a bit early on to help with soreness, and help them build confidence, but now they’re ready for more.
To that end I set up a circuit with a bunch of dumbbells, exercise balls, kettlebells, and some other cool stuff. This will help them learn how to turn things up in the weight room.
They split up into groups of four, each group doing a station for a minute or so before rotating to the next station. It wasn’t a super tough workout, but the information gained will open the door to much more interesting workouts that will be tougher!
On the food side of things, the goal this week was for them to continue eating the right amount of food, but also to start looking at the quality of their food. They learned about the three main categories:
Protein – is for building muscle and bone; lean cuts of beef, pork, poultry, fish, nuts, and some beans. Most people don’t get nearly enough protein, especially if they are working out. Every meal and snack should include protein, and even then, you might need to supplement with a protein shake.
Starches – are complex carbohydrates that provide long lasting energy, and some vitamins and minerals. Sources include whole grain breads and cereals, oats, barley, corn, potatoes, sweet potatoes, and some beans. We usually get too many starches in our diet, especially at things like potlucks, or if we’re eating fast foods, or junk foods, which are poor substitutes nutritionally, and much higher in calories. If you eat one quality starch per meal, you’ll always have the energy you need to get through your day and workout.
Fruits & Greens – are basically free foods that provide lots of quick energy (fruits), vitamins & minerals (both), and a ton of fiber (vegetables especially). It’s hard to go wrong with these, unless you’re a diabetic (see your doctor). A good plan is to try to have fruits at least at breakfast & lunch, and vegetables at least at supper.
Most experts also recommend an Omega-3 (fish oil) to make sure you’re getting the proper amount of “good” fats. Recent studies are showing that it’s even better if you take a “Multi-Oil” that contains a blend of Omega-3, 6, & 9 oils.
These tips have helped a lot of our Biggest Losers lose quite a bit of weight over the last 17 groups. For more detailed and personal information, see a nutritionist or your doctor.
The winner for Week Two was Pam Johns, who lost 1.7% of her body weight and 2.8 lbs. Nicole Shaughnessy placed second, losing 1.6% and 2.3 lbs. Steve Johnson III and Polly Webster tied for third, both losing 1.4% and 3.2 lbs and 2.0 lbs respectively.
For more information, you can reach me at the gym, email at tomdolanfitness@gmail.com, or through Facebook at www.facebook/tomdolanfitness!
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