The Biggest Loser Quick and Easy Cookbook Part 3

If you already exercise moderately, consider increasing the duration (the amount of time you exercise) and the intensity (how hard you exercise) to see more results. If you typically walk or run on a treadmill for 30 minutes, try adding an incline, holding some hand weights, or increasing your time by 10 minutes. If you take a beginner's yoga cla.s.s once a week, ask yourself if you're ready to move to the intermediate level or take the cla.s.s twice a week. The more you put into your fitness regimen, the more you will get out of it.

Here are some tools to help you get moving, no matter what your fitness level is today.

RATE OF PERCEIVED EXERTION SCALE.

Make a Plan Studies show that people who plan ahead for their workouts are generally more successful than those who wing it. Decide when you want to work out and put it in your day planner. Log that time as yours. After you've exercised, record your accomplishments in this journal.

Set an alarm as a reminder to work out. Or schedule a reminder on your computer, if that's where you spend most of your day.

Pack your gym bag the night before so that you can grab it and go in the morning.

Build a Team At the Ranch, contestants are divided into teams to provide support and guidance for one another. You'll need that encouragement, too!

Plan walking activities with your kids or encourage a friend to become an exercise buddy.

Look for workout partners online through sites like www.biggestloserclub.com or through your local colleges, churches, and community centers.

Be Consistent Experts suggest that it takes 21 days of consistent behavior to form a habit, so don't get discouraged after only a couple of days. Find small ways to stay active, and before you know it, your body will start to crave exercise.

Get FITTE FITTE is a quick, handy acronym to help you remember all the elements of an exercise routine that you need to improve your fitness. It's a good way, especially for beginners, to start thinking about working out. As you begin to make exercise a part of your lifestyle, you'll want to vary or increase some or all elements of the FITTE principle: Frequency: How often you work out Intensity: How hard you work out (measuring with a heart rate monitor or using rate of perceived exertion) Time: The duration of your workout Type: The kind of exercise you're doing Enjoyment: How much pleasure you get out of the activity Frequency The American Council on Exercise recommends 20 to 30 minutes of cardiovascular exercise 3 to 5 days a week (depending on intensity; a shorter workout duration calls for more intensity) and strength training at least twice a week. You can combine cardio and strength on some days or keep them separate.

Intensity: Load, Speed, and Effort There are many ways to increase or decrease intensity.

Load: This is the amount of resistance you use in your workout. For strength training, you can use your own body weight as resistance or increase the load (and intensity) by adding weights.

Speed: During your cardio workouts, you can amp up intensity by simply going faster. It will help you burn more calories and strengthen your heart. You can vary speed in the strength exercises, too. When exercising with dumbbells, keep your speed under control to ensure that you never swing the weights.

Effort: This is one of the most common ways to vary intensity. The Rate of Perceived Exertion (RPE), shown on page 20, is an easy-to-follow self-measurement. Use the rating scale to gauge how your body feels when you're working out. RPE ranges from 6 (no exertion at all) to 20 (maximal exertion).

Jennifer Rumple SEASON 12 When you don't think you can do any more ... know that you can.

Calculating Your Target Heart Rate The rate of perceived exertion scale relates to your exercise heart rate as well. We all have a resting heart rate (our pulse rate when we are immobile), a maximum heart rate (the highest rate we should reach in a workout), and a target heart rate zone (for maximum fat burning). Your target heart rate-the rate that you should aim to achieve in your workouts-can be easily calculated, once you know your maximum heart rate. To find your maximum heart rate, follow this simple formula: 220 - your age = Maximum heart rate So, for a 35-year-old, the maximum heart rate is 185 (220 - 35 = 185).

Now, to find your target heart rate zone, you're going to use the number you just calculated for your maximum heart rate: Low-range target heart rate = Maximum heart rate x 0.80 High-range target heart rate = Maximum heart rate x 0.85 So, for the same 35-year-old: The target heart rate (low range) would be 148 (185 x 80% = 148).

The target heart rate (high range) would be 157 (185 x 85% = 157).

This person should aim to keep his or her heart rate between 148 and 157 when exercising.

Studies have shown a correlation between rate of perceived exertion and heart rate, with heart rate equaling about 10 times the RPE you've reached. For example, if you're working out at an 11 on the scale, your heart rate should be approximately 110. For the 35-year-old, this would not be in the target heart rate zone. That person would need to increase the intensity and be more in the 14 to 16 range to achieve the 148 to 157 target heart rate zone. Looking at the RPE scale, this makes sense, as that range represents "somewhat hard" to "hard."

Time Time (or duration) is how long you actually exercise. We're all challenged to find time to exercise, but it's important to stick to your exercise schedule and put in as many minutes or hours as you can dedicate if you want to achieve your weight-loss goals.

Type The type of exercise you choose will have a great impact on whether you can maintain a fitness program. If you prefer, fulfill your 30 minutes of aerobic exercise with cycling rather than walking. Studies show that you'll be more likely to stick to an exercise program if you like what you're doing. Other options are swimming, jumping rope, and aerobics cla.s.ses. If you don't enjoy lifting dumbbells, try using tubing, elastic bands, medicine b.a.l.l.s, weighted water b.a.l.l.s, and stability b.a.l.l.s (go to www.biggestloser.com for products).

Enjoyment You'll find former Biggest Loser contestants training for marathons, competing in triathlons and Ironmans, teaching yoga cla.s.ses, rock climbing-and doing just about any other type of physical activity you can imagine. Once you find a form of exercise you love and look forward to doing, you're more likely to stick to your workout schedule and meet your goals. Many of the contestants who once professed to "hate" exercising find that it's something they simply can't live without today. Ali Vincent, a self-proclaimed exercise addict, says she can hardly believe that she used to sit around and watch TV at night. "I just don't feel right if I don't go to the gym," she says. "It's not just something I have to do, it's something I want to do."

In the pages that follow, you'll discover that it only requires 20 minutes a day to start burning more calories and get one step closer to your weight-loss goals. So get ready, get set ... no more excuses! You have the time to get fit and healthy-20 minutes a day is a worthy investment in your future. As Biggest Loser trainer Dolvett Quince would say, it's time to "change your life, one rep at a time."

2.

20 Minutes to a Better Body Whether you have 10 pounds or 100 to lose, when you think about reaching your goal weight, the idea of hitting your target can feel overwhelming. Just as you need to break down your eating into manageable increments-setting a calorie budget and approaching it day by day, meal by meal-the same principle should be applied to your fitness routine.

The Centers for Disease Control and Prevention (CDC) recommends that everyone, regardless of weight-loss goals, should aim for 150 minutes of moderate cardiovascular exercise, or 75 minutes of vigorous exercise plus two strength training sessions weekly. You can combine cardio and strength training on some days or keep them separate. The most important thing is that you get active. As Season 12 contestant Jessica Limpert puts it, "If you're not moving, you're not losing!"

In the 20 minutes it takes you to flip channels, talk to a friend on the phone, or drive to the mall, you can squeeze in a 20-minute workout. In the pages that follow, you'll find six 20-minute circuits geared toward specific fitness levels. It's important to note that anyone who is new to a fitness program should consult a doctor before exercising. And as always, drink plenty of fluids to stay hydrated.

Biggest Loser trainer Bob Harper suggests keeping a daily or weekly workout log to help you stay on track. "It's a great strategy to make sure you're progressing properly," he advises. "Be sure to note the frequency, intensity, and duration of your workout. Watching your improvement is a great motivator, and writing it down will help you stay on track."

Before you begin any of these 20-minute workouts, warm up for 5 minutes with any basic movement-such as walking, marching in place, or doing alternating knee lifts-to elevate your heart rate slightly and raise your body temperature. To add intensity and increase calorie burn, perform each of the exercises in a circuit, with little to no rest between sets. Follow each workout with a light stretch for the major muscle groups. So let's get started. You're just 20 minutes away from getting closer to your goal weight!

20-Minute Fitness for Beginners: Workout 1 Cardio Walk at a brisk pace for 10 minutes. You can do this on a treadmill at home, at the gym, or simply by walking around your neighborhood.

Mobility and Strength Training Perform each of the exercises on the pages that follow for 1 minute, moving through the circuit. When you've finished the circuit, repeat it, for a total of 10 minutes of mobility and strength training.

MAKE A DIFFERENCE IN 20 MINUTES.

Scrub Your Way Thin Sure, cleaning the house is a drag, and many people like to p.a.w.n off the hardest ch.o.r.es on their unsuspecting spouses. But before you ask your hubby to cut the gra.s.s or your wife to do the windows, consider that 20 minutes of vigorous cleaning can burn up to 80 calories. So take back the reins of the vacuum and clean your way to calorie burn!

SHOULDER ROLL.

Stand with your feet shoulder-width apart. Keep your arms at your sides and your abdominal muscles engaged. Roll your shoulders forward in a circle for 15 seconds. Then roll your shoulders backward for 15 seconds. Repeat forward and back for a total of 1 minute.

Tips As you roll your shoulders, try to make each circle a little bigger than the previous one. Think of lifting your shoulders all the way up to your ears, then pulling your shoulder blades together, then pushing your shoulder blades to the floor, and finally opening your back as you pull the front of your shoulders forward.

Don't allow your lower back or your hips to move.

Keep your neck neutral and your head still.

SIDE BEND.

Stand with your feet shoulder-width apart and your arms by your sides. Inhale and extend your right arm toward the ceiling. As you exhale, bend at your waist to your left and extend your arm over your head and to the left. Inhale as you bring your body back up and exhale as you release your arm. Repeat with your left arm as you bend to the right. Repeat slowly, alternating sides, for 1 minute (about 4 repet.i.tions on each side).

Tips Keep your weight evenly distributed on both feet, especially during the side bend.

Think of reaching up and out, rather than down and collapsing into your side.

Don't allow your lower back to arch or your knees to lock.

LOWER-BACK MOBILITY.

Stand with your feet a little wider than shoulder-width apart. Hinge forward from the hips and place your hands on your thighs. Your back should be neutral, and your shoulders should be away from your ears. Inhale to prepare, and as you exhale, tuck your tailbone under and round your back, pulling your tailbone up toward the ceiling. Inhale and reverse the movement by arching your back, tilting your tailbone up toward the ceiling. Repeat slowly for 1 minute (about 12 to 16 repet.i.tions).

Tips Start the movement with your breath.

Keep your abdominal muscles tight during the back arch. Don't allow your belly to relax.

Think of drawing a semicircle with your tailbone.

DYNAMIC LATERAL LUNGE.

Stand with your feet fairly wide, your shoulders rolled back, and your abdominal muscles engaged. Bend your left knee and shift your weight to your left leg, placing your hands on your left thigh for support. Allow your torso to move slightly forward, but keep your left knee behind your toes. Press into the floor, straighten your left leg, and return to the starting position. Repeat to the right. Alternate right and left for 1 minute (about 6 repet.i.tions on each side).

Tips Don't let your back round as you sit back into your hips. Keep your head up and your shoulders rolled back and down.

Keep the opposite leg straight to feel the inner thigh lengthen.

As you come back to the standing position, squeeze your b.u.t.tocks to bring your pelvis upright.

TORSO ROTATION.

Stand with your feet slightly wider than your hips, shoulders rolled back, and your abdominal muscles engaged. Bring your arms in front of your body, cross them, and grab your elbows, arms parallel to the floor. Bend your knees slightly and lengthen your spine toward the ceiling. Keeping your hips where they are, rotate your torso to the left. Return to center and repeat to the right. Continue alternating sides for 1 minute (about 12 to 16 repet.i.tions).

Tips As you rotate to the left, think of pressing your left hip forward to keep your hips stable.

Lift as you rotate to avoid "grinding" into your lower back.

Aim to keep your arms in front of your chest.

20-Minute Fitness for Beginners: Workout 2 Cardio Climb the stairs on a stair machine at the gym, or simply walk up and down the stairs in your own home at a brisk pace for 10 minutes.

Mobility and Strength Training If you have an exercise mat or yoga mat, lay it on the floor. If not, find a carpeted area for the next 10 minutes of your workout. You can perform the following exercises in socks or barefoot, but gym shoes are not needed. Be sure you have enough room around you to extend your arms behind your head.

As you perform the exercises that follow, concentrate on your breathing. Breathe in as you relax your muscles, and exhale slowly as you contract your muscles.

Perform each of these exercises for 1 minute, moving through the circuit. When you've finished the circuit, repeat it a second time, for a total of 10 minutes of mobility and strength training.

Isabeau Miller SEASON 4 Have healthy snacks nearby when you work out. That way, you can take a break and don't have to stop your momentum entirely.

SINGLE LEG STRETCH.