FEEL THE BURN.
Increase the burn in your second circuit by increasing the weight of your dumbbells slightly. If you started with 5-pound dumbbells, you could b.u.mp it up to 6- or 7-pound weights. Just be sure that extra weight doesn"t compromise your form. As with all strength training, it"s more important to do the exercises correctly than to do them with heavy weights.
BENT-OVER ROW.
Begin in a staggered stance with your left leg forward and your right leg back. Hold a dumbbell in your right hand, with your palm facing in. Bend both knees and hinge slightly forward from the hips, placing your left hand on your left thigh. Keeping your spine neutral and your abdominal muscles engaged, pull the dumbbell up toward your chest, squeezing the muscles in your upper back. Hold for a moment, then lower the dumbbell. Do 12 to 15 repet.i.tions, then switch sides and repeat.
Tips Avoid rounding your back.
Control the movement and don"t allow your elbow to lock when you lower the dumbbell.
Keep your navel pulled in and your abdominals engaged at all times.
ROMANIAN DEAD LIFT.
Holding a dumbbell in each hand, stand with your feet shoulder-width apart, toes pointing forward, and arms by your sides. Keeping your knees slightly bent, bend at the hips, extending your arms toward your toes, until your back is parallel to the floor. Don"t allow your back to round. Engage your glutes and abdominal muscles to return to the starting position. Do 12 to 15 repet.i.tions.
Tips Maintain a neutral spine and pull your shoulder blades together throughout the exercise.
Bend only at the hips, not at the spine.
If your hamstrings are tight and your back begins to round, bend your knees a bit more.
PLIE SQUAT.
Holding a dumbbell in each hand, stand with your feet wider than your hips (2 to 3 feet apart), with your legs rotated out from your hips so that your toes point out to the sides (think 2 and 10 o"clock). Place your hands on your hips or in front of your thighs. Bend your knees and lower your hips and torso toward the floor, keeping your back neutral and chest lifted. Make sure that your knees are aligned over your feet and that they do not go past your toes. Press into the floor and return to the starting position. Do 12 to 15 reps.
Tips Don"t allow your body to shift forward or backward as you bend your knees.
Imagine lengthening your spine as you squat.
Rotate from the hips, not the knees or ankles.
CHEST PRESS.
Lie on your back on an exercise mat or a carpeted surface with your knees bent, feet flat on the floor, and toes pointing forward. Hold one dumbbell in each hand directly over your chest, with your arms extended straight up and your palms facing your thighs so that you can see the backs of your hands. Slowly bend your elbows and lower your arms out to your sides, stopping just before your arms touch the floor. Hold for a moment, then press up to the starting position. Do 12 to 15 repet.i.tions.
Tips Maintain a neutral spine and don"t let your back arch as you bend your elbows.
Keep the dumbbells over your chest, not your face.
BICEPS CURL.
Stand with your feet shoulder-width apart and your toes pointing forward. Hold a dumbbell in each hand, with your arms by your sides and your palms facing in. Slowly bend your elbows and bring the dumbbells up toward your shoulders as you rotate your wrists so that your palms face you. Squeeze your biceps and hold for a moment. Return to the starting position. Do 12 to 15 repet.i.tions.
Tips Keep your elbows slightly in front of your body.
Don"t swing the dumbbells.
Center your weight over your toes and don"t allow your back to arch.
FEEL THE BURN.
Challenge your balance by standing on one leg during this exercise. You"ll engage your core muscles and your lower body as well as your upper body.
TRICEPS EXTENSION.
Begin in a staggered stance with your left leg forward and your right leg back. Hold a dumbbell in your right hand, with your palm facing in. Bend both knees and hinge slightly forward from the hips, placing your left hand on your left thigh. Keeping your spine neutral and your abdominal muscles engaged, pull the dumbbell up toward your chest, squeezing the muscles in your upper back. Keeping your upper arm in this position, slowly extend your elbow as you press the dumbbell back in an arc until your arm is parallel to the floor. Squeeze the back of your upper arm, then slowly bend at the elbow. Do 12 to 15 repet.i.tions, then switch sides and repeat.
Tips Keep your abdominal muscles engaged and don"t allow your back to arch or round.
Keep your neck long and roll your shoulders down and back, away from your ears.
Think of extending your arm out and back, rather than just up.
OVERHEAD PRESS.
Stand with your feet shoulder-width apart and toes pointing forward. Hold a dumbbell in each hand, near your shoulders, with your elbows bent and palms facing forward. Press the dumbbells upward until your arms are extended overhead. Hold for a moment, then lower the weights to the starting position. Do 12 to 15 repet.i.tions.
Tips Maintain a neutral spine and avoid arching your back.
Try not to lean forward or backward.
If there"s too much tension in your neck, press your arms up in a slightly forward diagonal, rather than straight overhead.
3.
Breakfast on the Double You"ve heard it a million times: Breakfast is the most important meal of the day. We all know we"re supposed to eat breakfast, but a lot of us still aren"t doing it. Most mornings, we barely have time to grab coffee on our way out the door. And besides, why is it so important, anyway? Doesn"t skipping a meal save calories?
It turns out there"s some powerful evidence in favor of fueling up in the a.m. In fact, eating within an hour of waking up helps to jump-start your metabolism, which will help you to burn more calories throughout the day. If you don"t snack after dinner and get at least 8 hours of sleep at night, your body"s likely been fasting for about 15 hours, which means it"s not producing the enzymes needed to metabolize fat-that is, until you feed it again.
Eating early in the day-ideally a meal that includes a combination of fiber, whole grains, and protein-also keeps your blood sugar level stable, preventing you from experiencing that shaky, hungry feeling that can strike mid-morning and send you headfirst into a pile of jelly doughnuts.
"Managing your weight isn"t only about cutting calories. It"s also about getting more of the good stuff you need, like whole grains," advises Biggest Loser trainer Bob Harper. Bob regularly encourages the contestants to eat a healthy breakfast. "Studies show that people who eat more whole grain tend to have healthier body weights," he adds.
Some studies have also shown that regular breakfast eaters are more likely to exercise regularly and to eat less overall calories in a day. Additionally, eating breakfast is a daily habit of people who have lost 30 or more pounds and successfully kept it off long term, according to The National Weight Control Registry.
If you work out in the morning, it"s a good idea to split your breakfast into two mini-meals. Try to eat a small snack that"s easy on your stomach-such as a banana with a little peanut b.u.t.ter or a half-serving of oatmeal with berries-before you hit the gym, to give you the energy you need for your workout. After your workout, it"s important to eat some protein to help your muscles recover. Good choices include a low-calorie protein drink or scrambled egg whites with a slice of Canadian bacon.
Season 9"s Cheryl George says the one food she learned to love on the Ranch was protein-rich Greek yogurt. "I like to mix it with cereal and berries for a quick breakfast or a snack," she says.
So what are you waiting for? From Margherita Breakfast Pizza (page 78) to Chocolate Pomegranate Protein Oatmeal (page 81), Chef Devin gives you several quick, easy, and delicious reasons to start off your day on the right foot.
FLORENTINE BREAKFAST QUESADILLA.
For years, The Biggest Loser trainers and nutritionists have emphasized the importance of starting your day with a healthy breakfast. If you can incorporate veggies into your morning meal, all the better. The more veggies you eat, and the earlier in the day you eat them, the less likely you"ll be to face cravings as the day progresses.
1 (10) all-natural sprouted grain tortilla or other (8) all-natural, low-fat whole grain tortilla (I used French Meadow Bakery Organic Sprouted Grain Tortillas) 1 ounce (about 13 cup) finely shredded all-natural, low-fat Cheddar cheese (I used Cabot"s 75% Reduced Fat Sharp Cheddar Cheese) Olive oil spray (propellant free) cup 100% liquid egg whites cup fresh spinach leaves Place a nonstick frying pan, large enough for the tortilla to lie flat, over medium-low heat. Put the tortilla in the pan. Sprinkle the cheese evenly over the tortilla. Let the cheese melt for 2 to 4 minutes.
Meanwhile, place a small nonstick pan over medium-high heat. Lightly mist it with the olive oil spray and add the egg subst.i.tute. As the eggs begin to set, use a wooden spoon to sc.r.a.pe from one side of the pan to the other, to scramble them. Continue scrambling until no runny egg remains.
Add the spinach leaves and cook, stirring constantly, for 30 seconds, or until the spinach is just wilted. Spoon the egg mixture over the cheese on half of the tortilla. Fold the tortilla in half. Transfer the quesadilla to a cutting board and cut it into 4 wedges. Serve immediately.
Makes 1 serving Per serving: 285 calories, 32 g protein, 29 g carbohydrates (2 g sugar), 3 g fat, 2 g saturated fat, 10 mg cholesterol, 6 g fiber, 582 mg sodium ASPARAGUS AND CHICKEN APPLE SAUSAGE SCRAMBLE.
Dishes like this scramble can really start your day off on the right foot. You"re nourishing your body with a significant serving of food for very few calories, and it"s satisfying to be able to enjoy breakfast "cla.s.sics" like eggs and sausage. Just be sure to read the label when you shop for sausage. You want to find one that"s nitrate free and as low in fat and salt as possible.
Olive oil spray (propellant free) 4 large egg whites 2 ounces all-natural nitrate-free chicken and apple sausage, cut into bite-size cubes 4 large asparagus spears, trimmed and cut into 1 pieces Sea salt, to taste Fresh ground black pepper, to taste Coat a medium microwave-safe bowl with the olive oil spray. Add the egg whites.
Preheat a small nonstick skillet over medium heat. Lightly mist it with the spray. When hot, add the sausage and asparagus and cook, stirring often, for 4 to 7 minutes, or until the asparagus is crisp-tender and the sausage is lightly browned.
Meanwhile, microwave the egg whites for 30 seconds on low heat. Continue microwaving them in 30-second intervals until they are just a bit runny on top. Stir them with a fork, breaking them apart into large pieces. By the time you "scramble" and stir them, the residual heat should have cooked away the runniness. If they are still runny, cook them in 10-second intervals until just done.
Add the cooked sausage and asparagus mixture to the egg whites and mix well with a fork. Season with salt and pepper and serve immediately.
Makes 1 serving Per serving: 185 calories, 25 g protein, 10 g carbohydrates (7 g sugar), 6 g fat, 2 g saturated fat, 42 mg cholesterol, 2 g fiber, 507 mg sodium SAUSAGE FETA PEPPER BAKE.
I love breakfast dishes like this one. They are extremely low in calories for their serving size, and they allow me (and, more important, you!) to couple them with a low-fat m.u.f.fin, a small smoothie, or a bowl of fruit and still stay under 350 calories for the whole meal.
Olive oil spray (propellant free) 4 ounces lean nitrate-free spinach and feta chicken and/or turkey sausage, sliced lengthwise and then chopped into pieces (no more than 7 grams of fat per 3-ounce link) 2 cups frozen pepper and onion blend 2 cups all-natural egg subst.i.tute Sea salt, to taste Fresh ground black pepper, to taste Preheat the oven to 400F.
Place a medium oven-safe nonstick skillet over high heat. Lightly mist the pan with the olive oil spray and add the sausage and pepper blend. Cook for 4 to 6 minutes, or until all of the moisture is cooked away and the onions, peppers, and sausage are lightly browned.
Turn the heat off and pour the egg subst.i.tute into the pan. Transfer the pan to the oven and bake for 12 to 14 minutes, or until the eggs are completely set. Season with the salt and pepper. Being careful not to scratch your pan, cut into four equal wedges and serve immediately.
Makes 4 servings Per serving: 113 calories, 17 g protein, 5 g carbohydrates (4 g sugar), 2 g fat, <1 g="" saturated="" fat,="" 20="" mg="" cholesterol,="" trace="" fiber,="" 412="" mg="" sodium="">
Becky Comet SEASON 12 Keep a food journal. It"s difficult to know where to start nutritionally if you don"t know what you"re putting in your body on a daily basis. Statistics show that people who keep a food journal have more lasting success in weight loss.
STEAK AND EGG BREAKFAST BOWL.
Steak and Eggs is a breakfast favorite of many Biggest Loser contestants prior to their arrival at the Ranch. After hearing a number of them say, "I"d kill to have steak and eggs for breakfast," I came up with this yummy, simple dish to satisfy their cravings without blowing their calorie budgets.
To save even more time, you can microwave the eggs (you"d be surprised how light and fluffy the microwave makes them). For a spicier twist on this dish, you can always top it with a fresh salsa or salsa verde. Or, if you like really spicy foods, add a dash of hot sauce.
Olive oil spray (propellant free) 3 ounces trimmed top round steak or London broil, cut into bite-size strips large green bell pepper, coa.r.s.ely chopped (about 13 cup) cup all-natural egg subst.i.tute All-natural ketchup, preferably agave or honey sweetened and low in salt, to taste (optional) Place a medium nonstick skillet over high heat. When the skillet is hot, lightly mist it with the olive oil spray. Add the steak and pepper in a single layer. Cook, stirring occasionally, for 2 to 3 minutes, or until the pepper is crisp-tender and the steak is browned on the outside and cooked to desired doneness.
Meanwhile, place a small nonstick skillet over medium heat. Mist the skillet lightly with the spray and add the egg subst.i.tute. When the eggs are slightly set, sc.r.a.pe the bottom of the skillet with a wooden spoon to scramble them. Repeat until the eggs are cooked.