Inspired by The Biggest Loser USA to tone up and get fit? Trainers Bob Harper and Jillian Michaels have these great tips to get you started.
• Thinking that you can't get in shape because you don't have two hours a day to exercise is just another excuse for doing nothing…Start small, because small can only get bigger. Starting big means burning out, blowing out, getting injured – another reason you might quit altogether.
• Commit to a $100 investment in 10 fitness DVDs and you'll have enough variety for six months at least. You can do a whole workout—sit-ups, jumping jacks, squats—without any equipment. And imagine the cost of taking diabetes meds for the rest of your life—much more than the extra $50 a month you should spend on veggies and fish.
• The next time you're doing your treadmill workout try boosting the incline. You'll change the muscles you're training, you'll up your calorie burn by increasing the intensity, and it'll add some variety to your cardio so you don't get bored.
• Holding a yoga or Pilates pose offers as much of a challenge as a sweat-drenched workout. Start by holding a pose for 5 to 10 breaths, then gradually work up to holding it for one minute. These workouts offer benefits such as improved posture and strengthening the lower back as well as your abdominals.
• When you're working out, it's important to incorporate weight training into your routine. You'll burn 8 to 10 calories a minute lifting weights. Also, lifting weights gives you a metabolic spike for an hour after your workout because your body is trying hard to help your muscles recover.
• Use a food journal to keep track of what triggered you to overeat--negative emotions, stress, a celebration, or being with certain people. Identifying these trigger situations will help you put a stop to them.
• When you find yourself thinking, I'm going to get an ice cream cone because I've had such a bad day, just stop. Take a moment and ask yourself, Am I really hungry? Do I really want this? Why do I want it? The pause gets you thinking instead of simply acting on impulse.
• Exercise becomes fun when you become physically capable. When you can look at yourself and say, "I'm a kick boxer" or "I'm sprinting 11 miles an hour," that when exercise is fun.
• You've got to be able to love yourself before you can really get in shape. Start acknowledging your own achievements and stop looking for external validation. It isn't about your boyfriend being proud of you or your dad being proud; it's about feeling good and right with yourself.
• Try not to break up your workouts. The ideal workout should consist of 30 minutes in one sitting instead of breaking it up into 10 minutes three times a day.
• Eat 45 minutes prior – not sooner – to working out, making sure you have a good mix of carbs and protein for energy.
• Dry roasted almonds, organic, low-fat Greek yogurt, veggies and hummus, baked organic blue corn chips and fresh salsa make great healthy snacks.
• Get acquainted with two pieces of equipment in the gym at a time so you are not overwhelmed. Start with the treadmill for a good cardio workout, and then go for the free weights. They are a great way to get acquainted with the muscles in your body. One set of hand weights can target all of your muscle groups.
• Alcohol lowers your resolve so try to limit your intake to one to two drinks a week.
• Take The Biggest Loser as inspiration, not as a blueprint. "I always tell people to use the show as a motivational tool and not compare [their efforts] to the weight loss we see on the show," says Harper. If you're dropping 1 or 2 pounds a week, you're right on track. "Get your brain wrapped around that," he says. "It's about a lifestyle change."
Watch Bob’s “get fit” video here!