Who is Bob? You know Bob and Jillian, Biggest Loser trainer Bob. Bob Harper, that Bob. Over the weekend I read The Biggest Loser: The Weight Loss Program to Transform Your Body, Health, and Life. I’m such a nerd I read the whole book cover to cover on Sunday. It’s an older book written a couple years ago, shortly after the first highly successful season of the Biggest Loser Reality Show. I watch the show sometimes, but I’m not like a super fan. The book was still good, I enjoyed it. I like that it didn’t promise some miracle pill or magic food that will make you skinny overnight. I didn’t really learn anything new, as I’ve been “dieting” for the last 10 years. But it was a nice refresher course for the professional dieter like me, or a great start for a beginner. It hit on all of the things you must do to lose weight and keep it off.
Rule 1) Find a Reason Why- To be Healthier, to Improve your physical appearance, to Look Great in clothes (one of my major motivations), To be fitter, To Be Normal without life revolving around food (I can’t even imagine how great that would be), to have better relationships, to gain more self respect & self confidence….I think we all could use a little more self confidence.
Rule 2) Get Organized – Get a calorie counting guide. (I’m such an internet girl that I use the weightwatcher e-tools or calorie count.com). Get measuring cups or spoons, and a food journal. Ugh….that is one of the hardest parts of weight loss for me. I hate writing down my food, I feel stupid having to write down what I eat, it feels “abnormal” coupled with the thought that to be successful, I’ll probably have to do it “forever” *sigh* That’s just one of the mental roadblocks I need to move on my road to Healthyville…. Anyway, the next tool is a Weight Scale. It’s recommended that you weigh weekly. I don’t know if I’ve ever said it, but I usually weigh myself daily in the morning. That’s not good for everyone, but I use it for information, not judgment. If it’s a pound or so different it doesn’t bother me, but if it’s a few pounds, it’s a reminder to cut back on the calories. Next, they recommend Mantras for Motivation like “Keep on Keeping on”, “I have a strong healthy body”, ” I’m Beautiful” etc. Telling yourself positive thoughts is integral part to being a successful “Loser”
Rule 3) Eating to Lose – The book discussed Calories needed for weight loss formula is your current weight x 7. For example if I weigh 160 lbs (don’t laugh, I will one day)…anyway If I weigh 160, then multiply by 7, my daily caloric intake needed for weight loss would be 1,120 calories. It also talked about basics like reading a label and how to eat a balanced meal with the right serving sizes. It further stressed the idea of eating 4-6 small meals a day. I usually eat breakfast, lunch, afternoon snack, and dinner.
Rule 4) The Exercise Plan- They have a really nice 12 week cardio workout plan mixed with walking/running, based on your current level of fitness. I think I do pretty good working out usually at least 3 times a week, sometime I don’t get a chance to blog about every time I get in some activity, but usually 3 times a week. Reading the book helped me realize I can amp it up to 4 times a week. My first thought was “I don’t have time.” But as I kept reading, one of the contestants recommended Biggest Loser DVD’s. I put it in my Netflix queue and made a plan for a quick morning workout. Even though, y’all know I don’t “do” mornings too well, getting up 30 minutes earlier and working out in my PJ’s in my living room is not going to kill me. Like my girl said, this is the kinda stuff it’s going to take right?
I got the The Biggest Loser Boot Camp DVD with Bob. It was really good…dare I say I enjoyed it? Bob talks to the screen a lot and has tons of positive and encouraging things to say, while pushing you at the same time. I did the warm up, the Week 1 routine, and the cool down, and was done in about 30 minutes. I was sweating good too. I was shocked I got in a “real” workout without leaving the house. It was only one time during the moving pushups that I stopped and told Bob “you’re crazy” and he said just say, Bob I love you. And I did!
About the Author: Carli Fierce is a Fitness and Weight Loss Blogger promoting a healthy lifestyle through her book “The Official 5K Training Guide”, hundreds of blog posts and FREE 5K Training podcasts that have helped people around the world get up and run. Follow her on Facebook.com/CarliFierce, on Twitter @CarliFierce, Instagram @CarliFierce.