It is one of the most popular of all of the reality TV shows and has dramatically changed a number of lives. People who have gone on the show have lost hundreds of pounds through a combination of diet and exercise programs. The amazing results are achieved unbelievably fast and the principles will work for anyone with excess weight to lose.

The first piece of advice from the shows famous trainer is to just get moving. Jillian Michaels says to perform some type of exercise two to three times per day. At first, she recommends activities that only last for 10 – 15 minutes which is long enough to get the blood flowing and the body moving. Michaels says it does not matter what type of activity you do but suggests that people avoid weight bearing activities which can put a great deal of stress on the joints. Her suggested activities are walking, dancing, shallow water exercise, weight training and bicycling.

Your exercise program should begin with a period of stretching before and after all activity to prevent injury. The website associated with the show publishes a detailed daily workout which contestants on The Biggest Loser follow. There is a five minute warm up to start with that includes basic stretches to get the body ready for the workout. Next, 5 minutes of low intensity cardio work. You could do jumping jacks or jogging in place to meet this requirement. The low intensity cardio is followed by a more aggressive routine. 20 minutes of high intensity cardio might include kick boxing or a spinning session on a bike.

The cardio work is immediately followed by 20 minutes of strength training. Hand weights are used to build and sculpt muscles. The more muscle that you have, the more efficient your body becomes at burning calories. The weight training session is then followed up by 20 minutes of activity that combines both cardio and strength training. Michaels likes to call this Boot Camp. She wraps up her training session with a 20 minute cool down that includes yoga style stretching which will make the body recover from the intense exercise program faster.