The Biggest Loser Club is a 12-week diet and exercise program, created by Dr. Michael Dansinger, that is similar to the television show The Biggest Loser. This diet is based on a food pyramid that promotes an eating plan of 4-3-2-1 or four servings of fruits and vegetables, three servings of lean protein, two servings of whole grains and one cheat a day. On this diet, individuals should begin with 30 minutes of exercise a day and slowly build up to one hour a day. Dieters should incorporate both strength training and cardiovascular exercise. The Biggest Loser Club advises a strength-training routine that has a warm-up, upper body exercises, core exercises, lower body exercises and a cool down. Below are several exercises for the upper body, lower body and core.
Exercise #1: Bent Over Row
Begin by standing with your legs together. Bend over at your hips to form nearly a 90-degree angle between your upper and lower body. Your knees should be slightly bent. You will hold a dumbbell (5 to 8 lbs) in each hand. Your arms will be down your sides, palms facing in, with your elbows bent at a 90-degree angle. Lift your arms up and out to shoulder level. Return to starting position. Repeat 12 times.
Exercise #2: Tricep Push Down
Sitting on an exercise ball, place your legs in front of you with you knees bent to a 90-degree angle, feet hip-width apart. Hold a weight (5 to 8 lbs) over your head with both hands, palms facing the ceiling. Begin by slowly bending your elbows and allowing for the weight to lower behind you. Continue until your elbows reach a 90-degree angle. Return to begin and complete 12 repetitions.
Exercise #3: Kayaker
Begin this exercise by sitting on the floor with your legs out in front of you, knees bent. Your feet will be together. Hold a weight (5 to 8 lbs) in your hands, palms facing inward at waist level. Slowly rotate your torso from side to side so that the weight touches the floor on both your right and left side. Remember to keep your back straight during this exercise and keep those abs engaged. Complete 15 repetitions.
Exercise #4: Hamstring Roll
Utilizing an exercise ball, lie flat on the floor with your heels on the top of the ball, your arms at your side and your upper body resting on the ground To begin, lift your glutes and lower back off the floor, creating a straight plank from the ball down to your shoulders. Using your hamstring and calf muscles, roll the ball towards you. Make sure to keep your upper body straight and chest, shoulders and head on the ground. Slowly roll the ball back to the starting position. Complete 10 repetitions.
Exercise #5: Calf Raise
Stand with feet hip-width apart while holding a dumbbell (5 to 8 lbs) in each hand, with palms your sides. Arms will be straight down your body. With feet facing forward, lift straight up on the balls on the feet. Squeeze your calf muscles and come down to the starting position. Repeat 15 times.