Don't wait to lose
By Bruce Miller - HOME editor | Posted: Tuesday, January 31, 2006
Jillian Michaels and Bob Harper run the "Biggest Loser" contestants through their paces each week. The routine, though, can work for everyone.
LOS ANGELES - The road to weight loss isn't the same for everyone. It may be long for some, crooked for others.
"It's such an individual thing," says Jillian Michaels, one of the trainers on NBC's "The Biggest Loser." "You can't compare yourself to someone else."
Michaels' TV co-hort, Bob Harper, says he was intimidated the first time he went into a gym. "I was totally unfit. I was nervous and I had sweaty palms. I hated it."
He also saw the very fit guy next to him and thought he'd never measure up. "The secret is taking that first step."
On the popular NBC show, contestants don't have an easy out. "They're in a controlled environment, so they don't have an option," Michaels says. "They don't fall down because I don't allow it. Once they get through the first 21 days, they're probably going to make it. The habits are becoming ingrained; they're motivated by their progress."
If someone stays the course, Harper adds, he or she could see results in about two weeks. "After a week, you'll start to feel a change."
Roadblocks are common, Michaels says. "You've just got to stay the course. You can't set yourself up for an 'all or nothing' mentality. Weight loss takes time. Build unhealthy foods into your lifestyle."
Say, what?
That's right. Junk food doesn't have to disappear entirely.
"I love Reese's Peanut Butter Cups," Michaels say. "I give myself 220 calories a day to eat crap." To compensate, she eats healthy the rest of the day and makes sure she exercises.
During the current season of "The Biggest Loser," the two trainers take their charges to the Cheesecake Factory and help them deal with the temptation. "Eat the cheesecake," Michaels says. "Just don't eat all of it. Split it with someone...or just eat the point. When you know you're going to be faced with something like that, plan ahead. Exercise extra hard."
To avoid those late afternoon hunger pains, Harper advises his clients to eat more often during the day. "If you crave M&Ms in the afternoon you probably haven't eaten enough earlier in the day. If you don't feed yourself, your resolve goes out the window and you're likely to eat everything."
His solution? A handful of almonds. "They've got good calories. They're filled with fiber. Cheese sticks are good, too. There are plenty of things you can have that are good for you."
But what about realistic goals. Are six-pack abs possible?
"I don't have them," Michaels says. "My muscles aren't shaped that way. It depends on your genetics. You should set goals that are ambitious, yet attainable."
The veteran trainer says she's 5'2" "and stocky. That's not going to change. But I'm also the healthiest 5'2" person I can be. Somebody else who's 5'2" may have to exercise twice as hard to achieve the same goal, but the same goal is achievable. Fitness is not a one-size-fits-all animal. The future is individualized approaches."
The two say three elements come into play: Exercise, diet and psychology.
Michaels compares the body to a car: "Let's say you're not eating right, you're not exercising. You're in reverse. Maybe you're eating right but you're not exercising. Or you're exercising and you're eating crap. You're in neutral. But if you're eating right and exercising, you're in drive. You need to do the internal work, the self-discovery, to maintain that weight loss."
Genetics is often used as an excuse to keep from exercising and eating right, Harper says. "You can't make excuses anymore. Get over that and move forward."
"Genetics determines your shape," Michaels adds, but it shouldn't defeat your goals.
Looking at those weight/body mass charts could be detrimental as well, she says. "They suggest that Arnold Schwarzenegger is gravely obese. You're better off looking at body fat percentage. The body mass index is totally antiquated and outdated."
Harper agrees. "What matters is your quality of life, what your doctor is saying, how your body feels. Looking good is a byproduct of all that."
But is there a finish line? Nope, Michaels says. "You're always a work in progress. Your body is constantly changing. I go up and down five pounds all the time. Weight loss is not a straight path."
Look behind you
Can't seem to get rid of a big rear end? Start running, Gillian Michaels says. "High-intensity cardio-vascular activity should burn it off." But don't do the kind of activities that build gluteal muscle. "Something like kick-boxing will just build muscle under fat and your booty will get bigger."
Adds Bob Harper: "You can't get rid of a big butt unless you change your diet. Diet's everything. Then start the cardio."
If that doesn't work, embrace your inner J.Lo, Michaels say with a laugh. "Find your fabulousness...or start running."
"It's such an individual thing," says Jillian Michaels, one of the trainers on NBC's "The Biggest Loser." "You can't compare yourself to someone else."
Michaels' TV co-hort, Bob Harper, says he was intimidated the first time he went into a gym. "I was totally unfit. I was nervous and I had sweaty palms. I hated it."
He also saw the very fit guy next to him and thought he'd never measure up. "The secret is taking that first step."
On the popular NBC show, contestants don't have an easy out. "They're in a controlled environment, so they don't have an option," Michaels says. "They don't fall down because I don't allow it. Once they get through the first 21 days, they're probably going to make it. The habits are becoming ingrained; they're motivated by their progress."
If someone stays the course, Harper adds, he or she could see results in about two weeks. "After a week, you'll start to feel a change."
Roadblocks are common, Michaels says. "You've just got to stay the course. You can't set yourself up for an 'all or nothing' mentality. Weight loss takes time. Build unhealthy foods into your lifestyle."
Say, what?
That's right. Junk food doesn't have to disappear entirely.
"I love Reese's Peanut Butter Cups," Michaels say. "I give myself 220 calories a day to eat crap." To compensate, she eats healthy the rest of the day and makes sure she exercises.
During the current season of "The Biggest Loser," the two trainers take their charges to the Cheesecake Factory and help them deal with the temptation. "Eat the cheesecake," Michaels says. "Just don't eat all of it. Split it with someone...or just eat the point. When you know you're going to be faced with something like that, plan ahead. Exercise extra hard."
To avoid those late afternoon hunger pains, Harper advises his clients to eat more often during the day. "If you crave M&Ms in the afternoon you probably haven't eaten enough earlier in the day. If you don't feed yourself, your resolve goes out the window and you're likely to eat everything."
His solution? A handful of almonds. "They've got good calories. They're filled with fiber. Cheese sticks are good, too. There are plenty of things you can have that are good for you."
But what about realistic goals. Are six-pack abs possible?
"I don't have them," Michaels says. "My muscles aren't shaped that way. It depends on your genetics. You should set goals that are ambitious, yet attainable."
The veteran trainer says she's 5'2" "and stocky. That's not going to change. But I'm also the healthiest 5'2" person I can be. Somebody else who's 5'2" may have to exercise twice as hard to achieve the same goal, but the same goal is achievable. Fitness is not a one-size-fits-all animal. The future is individualized approaches."
The two say three elements come into play: Exercise, diet and psychology.
Michaels compares the body to a car: "Let's say you're not eating right, you're not exercising. You're in reverse. Maybe you're eating right but you're not exercising. Or you're exercising and you're eating crap. You're in neutral. But if you're eating right and exercising, you're in drive. You need to do the internal work, the self-discovery, to maintain that weight loss."
Genetics is often used as an excuse to keep from exercising and eating right, Harper says. "You can't make excuses anymore. Get over that and move forward."
"Genetics determines your shape," Michaels adds, but it shouldn't defeat your goals.
Looking at those weight/body mass charts could be detrimental as well, she says. "They suggest that Arnold Schwarzenegger is gravely obese. You're better off looking at body fat percentage. The body mass index is totally antiquated and outdated."
Harper agrees. "What matters is your quality of life, what your doctor is saying, how your body feels. Looking good is a byproduct of all that."
But is there a finish line? Nope, Michaels says. "You're always a work in progress. Your body is constantly changing. I go up and down five pounds all the time. Weight loss is not a straight path."
Look behind you
Can't seem to get rid of a big rear end? Start running, Gillian Michaels says. "High-intensity cardio-vascular activity should burn it off." But don't do the kind of activities that build gluteal muscle. "Something like kick-boxing will just build muscle under fat and your booty will get bigger."
Adds Bob Harper: "You can't get rid of a big butt unless you change your diet. Diet's everything. Then start the cardio."
If that doesn't work, embrace your inner J.Lo, Michaels say with a laugh. "Find your fabulousness...or start running."
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