Amy:

In general, as much as possible you should be choosing whole foods as close as possible to their natural state, while avoiding processed, pre-prepared, or "snack" type foods.

This means you would choose lean cuts of meats like chicken breast, turkey, lean red meats, eggs, whole grains (not breads!), fruits, and veggies. Avoid most "boxed" foods like cereals or chips, as well as pre-prepared foods. You never know what they are putting in there!

Finally, drink WATER, WATER, and MORE WATER.

Hope this helps!

Hey guys-Thanks so much for pushing me last night...please keep it up! Even if I whine, pout, cuss (gasp) or beg you to quit--Don't Do It!!! Y'all just need to be louder than the voice in my head that tells me to quit. Y'all are just about the greatest thing since sliced bread (which I almost forget the taste of, come to think of it). Aaron, I'm bringing the baby next Thursday maybe Wyatt should come for a little play date too (or we could let them loose and have them compete in a little crawling race!!!) See you all soon!

Hi guys! What are the "top" foods that you should stay away from and which are the best for you?

It has been 4 weeks since this competition began. People are still making comments like "you ONLY lost 1 pound this week or GAINED weight this week". After 4 weeks I was hoping more people would understand how fantastic these contestants are doing and that 1 pound weight loss per week is healthy and gaining muscle weight is healthy. But alas, it is taking longer to get that point across.

These contestants have not yet been placed on a diet. They are not calorie cutting! They are eating 6 healthy meals a day, some are even eating more food than ever before. Our focus is lifestyle changes that will endure beyond this contest while still generating excellent results in 2 months. We have focussed on nutrition and exercise and injury prevention. We have focussed on having all of our contestants gain muscle mass by engaging in proper exercise programs these first 4 weeks. They are engaging in aerobic exercises at the appropriate intensities and some workouts at much higher intensities.
Muscle weighs more than fat. So I am very pleased that people have lost as much as they have while gaining muscle weight. Even without calorie cutting and with the gaining of muscle weight, every contestant has averaged more than 2 pounds of weight loss per week, and some as much as 4.5 pounds per week with total weight loss ranging between 8.1 to 18 pounds lost during the first 4 weeks. Some have lost 3 dress sizes, while others have lost pant sizes dropping from a size 14 to an 8. Dimensions and clothing size is what we all needed to focus on these first 4 weeks.

So when the top diet pill in the US averages a 3.8 pound weight loss in 6 weeks, that may help put things into prospective. And most weight loss pills and diets result in decreased muscle mass which ensures future failure because it is muscle that burns fat. Just look at all the diets our contestants have previously engaged in.
So for the first 4 weeks of this program, these contestants are light years ahead of the curve. I actually don't know of any other program that has generated these type of results while putting on muscle without calorie cutting.

So awesome job to these amazing contestants!!!

The second 1/2 of the competition is where we tweak the program again.
So ready or not, here we come!

David-

Will I always be out of shape?

Ash,
Regarding your abs - no machinery required! You need to do postural exercises for your tranversus abdominus - stomach in, chest up and out 1 minute every hour in addition to exercising your lower and upper abs and obliques. No shortcuts here but very effective.
Regarding your chest, that area will most likely shrink in size as you lose weight so lots of low intesnity cario keeping your heart5 rate under 50-65% of max heart rate and exercising your chest and lats with bench prtesses and lat pull downs.
In addition to proper exercise, you need to eat 6 meals a day, that means snacking properly between meals and eating healthy.
If you need more details or need further explanation, don't hesitate to ask. The ideal way is to work out independetly with a trainer or with a trainer and a group of people like the biggest losers are doing for motivation and support. Or, continue to do this on your own.
Again, please free feel to ask for any more details that you need

I have heard all about the biggest looser on the radio. I just had a daughter in October with my 3rd c section. I have always had trouble loosing the weight since my 2nd child 6 years ago. I have lost all my strength in my abs and I despertatly want a smaller waist. I think that is my biggest problem area to slim on. I am a muscular person anyways so I know I can work effiectively on my arms and legs but my stomache defiently needs help. I work out when I can but my gym doesn't have very many machines to effectivitly work my abs. Also my breast have gotten way bigger since the baby. Too big I think. Any ideas on strenghening that area as well. I know when I loose the weight those might go down a big but I want to tone that area as well. Any tips for me?

DAVID than you so much for the wonderful comment! I printed it and put it on my workout room wall!!!! Ill see you Monday were I will push it some more! Nicole
PS you like the way I run dont kid yourself!!!! ;)

HI BOYS!!!!!! :) That was awesome today!!! WOOOO HOOOO!!!

TJ,
I'll see you tomorrow and show you some exercises for your abs and legs that you can do at work, home, or at the gym.
Glad you enjoyed the class Monday night. My quads are a little sore as well. My goal is to keep challenging you and help you accomplish your goals. Thanks for making my job easy.

David and Aaron, just wanted to say thanks for the workout tonight! I really could feel the burn. And since I have been working out for a while...it was the first time in a long time that I was actually sore afterwards.

David, I know I need to work on my abs and my knees...so give me some hints that I can use just walking and sitting around. I have very poor ab control and I know this. I really need to work on it!

Thanks again guys...your awesome!

Kimber,
I used to be very self conscious about public speaking and it is still difficult and painful for me but the more I do it, the easier it becomes. It's a question of how important this issue is to you.
It is also important that you are comfortable with people you sorround yourself with, whether it is friends or a personal trainer. If you are comfortabale, then you can focus on your health and take the first step.
It doesn't matter if you are 20#'s or 200#'s overweight, out of shape, have osteoprosis or arthritis, or training for something special. Our focus is to help you accomplish your goals and we have the skills, education, experience and passion to do it.

Anxiety is fear of the unknown. Once the unknown has been defined and explained, the fear melts away. If you would like to come in and talk with myself or a trainer of your choice, I think you will find that your fear and reservations will melt away which will allow you to focus on whatever it is you would like to accomplish.
Hope I wasn't too wordy but we believe in what we are doing and this is to help people establish healthier lifestyles and realize their potentials and accomplish their goals.

I know the first step is the hardest, but I am also VERY self conscious I guess, how do I overcome this part?

Nicole,
You did fantastic yesterday morning. Its all about effort, attitude, and motivation so you have what it takes. I think you are going to surprise yourself on how well you do and we will be with you the whole time. The first three weeks are usually the most difficult because you will be changing habits and routines. We are not here to get you short term results. We are here to help you develope healthy habits that result in permananent lifestyle changes.
Can't wait to see how well you and the rest of your teamates do next week. And if you have any questions, ask away.
Great job!! See you bright and early Monday AM

Kimber,
The first step is always the hardest. That is why having a trainer showing you what to do backed up by medical professionals to minimize and avoid overuse injuries is best. Helping you construct meals for the day and how and when to work out and how to progress intensity of workouts over time.
We take the unknown out of it, make it simple on how to change your lifestyle so you can eventually do it on your own.

So the first step is contacting us so we can help you start your journey.