The Biggest Loser - The Workout....Helping Me With My Resolutions

In preparation for a healthier life I'm committing myself to increased exercise while lower my caloric intake. I've decided not to go on a diet because diets fail. Just making better choices in many areas of my life are the changes I'm committing to.

January 1 is the beginning of my return to keeping a gratitude journal. This is something that I did for four or five years and found it made me appreciate the small simple things in life. All I do is write down 5 things that I'm grateful for each day. Most days that is easy to do….but there are days when I know I had to dig deep. Keeping this type of journal helps me to center myself and be much more aware of what goes on in my day.

I've also made the decision to commit to eating breakfast, a meal I very often skip. I'm rarely hungry in the morning, but do notice that at night I'm like a hungry rat grazing on everything I can get my hands on. I realize that my body is preparing for the starving that I put it through until lunch or dinner the next day.

I've also committed to increasing my exercise daily. I have a treadmill and for Christmas my husband bought me a recumbent bike (review coming soon) that I love. My biggest concern is keeping myself motivated to use my equipment and to keeping variety in my exercise program.

I love the program The Biggest Loser and have loved having the book written by Bob Harper, one of the personal trainers on the show. It made perfect sense for me to purchase The Biggest Loser - The Workout DVD when it came out on December 20, 2005.


The DVD

This DVD begins with an introduction from Bob Harper then we hear a little bit from second season's Andrea, Matt, Dre, Seth, Suzy and Gary from season one. Each of these are short 30 - 45 second spots showing some of the changes that each has made in their weight while they speak and encourage the viewer to recognize that it takes commitment, perseverance and motivation to meet your goals.

Bob talks about the changes you'll feel after just 6 weeks and encourages viewers to get up and do it!


The Workouts

This DVD has several workouts to choose from. All workouts begin with a 5 minute warm up. We see former cast members help us to get our muscles ready to really work out.

Also all workouts end with a 10 minute cool down designed to stretch the muscles we've been using.


Low Intensity Cardio (25 minutes)

For some reason this is called a Low Intensity Cardio workout. Whew, it had me huffing and puffing a bit. I do like that Bob suggests, several times within this workout, that if anything is too much to go back to a side to side movement. He wants you to keep moving, but not to the point of hurting yourself.

Bob Harper loves lunges! I noticed this in his book and it was confirmed in this section of this disk. He has you doing lunges several times in differing degrees of difficulty. My legs could definitely feel it.

The build up is slow and intentional and at the height of this section you are moving at a pretty good rate. I can feel my heart rate increasing as I'm working out and know that my lungs are breathing in a good bit of oxygen. It begins with a gentle side to side step movement that increases in speed and works up to jumping jacks.


High Intensity Cardio (20 minutes)

Simulated jump roping, increasing in intensity moving on to a side to side stepping sinking down lower and lower and then adding a hop in with and without arm movements. Bob throws in one minute bursts of high intensity movement of what we've already done…..whew.

On to tire drills and football runs. You step as if you are stepping over a tire, knees high. Then stepping quickly like you see football players do when they are working out. Never thought I'd be doing that!

Then it is on to a boxing punch first using one arm and then both. By this time I was ready for relief this brought from the quick leg movements, but it still kept my heart rate up.

On to lower body, it is stepping forward and back then pulling the knee up as you step forward. Bob tells you if it is too much to keep doing what you are doing but if you want to step it up then kick on the forward step.



Strength & Sculpt (20 minutes)

While I was looking forward to doing this section of the workout, I also knew it was going to be challenging….and it is. I believe even for someone who has exercised for a while it will still give them a good strength and sculpting option.

As with each exercise section it begins with the 5 minute warm up, getting the muscles ready to be used. I have to admit even the warm up gets me breathing a bit harder.

The first part of this workout is using dumbbells. I chose to use 5 pound weights since I haven't been doing a lot of working out recently. I'm sure if you want to increase intensity then adding a higher weight would certainly do that. I was regretting during the workout that I hadn't opted for my 2 ½ pound weights, but know that in order to receive the results I'm looking for I have to stretch a bit beyond my comfort zone.

Bob has Dre and Seth helping to show how to perform each exercise. The 20 minute workout is spent doing various weight lifting exercises and then down on to the mat for various crunches and floor work.

Each move is performed slowly and with purpose. Bob reminds us through out to keep the abs tight and points out correct form. He uses Seth and Dre to show us how a move is done and encourages us to hold each movement for what seems like an eternity.

While this is a very good workout, Bob also encourages modifying at our intensity level. He points out how to get the full benefit from the workout, but also is realistic in that he knows some using the disk aren't quite to the level that the two demonstrators are.

I do like that while Seth and Dre have been exercising for quite some time now, they too get tired and when Bob is having us hold a position will kid around with him that they need to stop.


Boot Camp (20 minutes)

Using weights of 3 - 5 pounds this workout begins with punching and keeps getting faster and faster. Bob encourages using the weights but also says if it is too much to drop the weights and just continue the movements.

There are jumping jacks with or without the weights then of course Bob's favorite lunges, which are also done with weights in hand.

Next it is down on to the floor for pushups, he also mentions doing them with knees down but kids around with Dre about giving in and doing them this way. It doesn't feel as if he is really chastising her, but rather encouraging her to work hard.

Back up and punching with weights again…whew, this is tiring. Bob continues with lifting arms, leg lifts and so forth. This is a tough workout, but a very beneficial one as well.


Cool-Down (20 minutes)

The cool down is the same for all of the workouts. Bob and several previous members of the Biggest Loser are out on a hill near the ranch where the show is filmed.

The cool down features some gentle leg stretches, arm reaching, deep breathing, balancing and overall good body stretching so that muscles can cool down naturally.

I like this part of the disk, partially because I know that I'm almost done and partially because it feels good to my body.

While the listing on the disk says this lasts 20 minutes, which I thought was a rather long cool down time, but it is actually closer to a 10 minute cool down. That is plenty of time to cool down and keeps me from wanting to skip it because it is too long.


My Feelings

I have really enjoyed both seasons of The Biggest Loser and admire so much what each of its contestants has accomplished. I know that those accomplishments have come through hard work. I am ready to do that hard work and have set my alarm accordingly….5:00 am is an early start, but in order to be sure I do this workout, shower, eat breakfast (another of my resolves) and of course get my Epinions time before the kids arrive, it is what I need to do.

I like that this disk offers various workouts and various levels of exercise. We can also put together our own workout, which I don't really understand. All it appears to do is to allow you to put the order of the warm up, workout and cool down, but the disk already does that so I don't find this feature really necessary.

In the beginning I had a bit of trouble following along, but as with most exercise videos or disks after a while I caught on to the routines and knew what Bob was asking me to do. This is a workout, and that is what I am in need of. I feel that by being able to vary the exercises I do I'll have less of a chance of getting bored with this disk.

I am surprised that the weight of the dumbbells is never discussed in the first Strength & Sculpt workout. I would think a brief word on what size to use per your level of ability would be an appropriate addition to the Strength & Sculpt section. This isn't a big deal, but since many beginners may be viewing and using this DVD I think that it would be helpful.

I really like that those who are demonstrating the exercises are former contestants on the show and while they are very capable of doing the work, at times we see them get lost in the routine or begging for mercy when we're told to hold a move or extend ourselves just that tiny bit more. These are real people and that encourages me to do the best that I can.

I do like that through out the disk Bob recommends ways to modify and doesn't make you feel bad if you can do every move exactly as he suggests. He tells you when you can make it more high intensity or if necessary to stay with what you are doing.

I very highly recommend this DVD for anyone wanting an overall workout without having to buy a bunch of equipment. It is varied enough to keep it interesting and to work all areas of your body.


Nuts & Bolts

The Biggest Loser - The Workout was released on December 20, 2005 as part of Lion's Gate Home Entertainment.

This DVD uses a full screen format is filmed in color and has run time of approximately 109 minutes.

Also included are a few special features such as a section where you can meet the cast, customize your workout, see Matt and Suzy's inspirational stories and choose between trainer and music or just music.

I purchased this DVD through Amazon.com for only $9.99 but I know it is available at many stores as well.

Update January 31, 2006: Well, it is the end of January and I'm still doing this workout every morning. During the month I dropped 11 pounds and am feeling more flexible and more balanced as well.