This is where it matters the most. This is where lives are made, in these moments when you can choose whether or not to say “I can’t” or “I can.” It is a choice that will either make or break you for life.

Jillian Michaels

Is it easy? No! It has to be a conscious decision.

Bob Harper

In addition to using the best in fitness equipment, The Biggest Loser contestants also benefit from the expertise of the show's renowned fitness trainers. Jillian and Bob are constantly coaching, motivating, pushing and empowering the contestants. Their passion to improve performance and achieve significant, life-changing goals has played a driving role in the success of the contestants on the show.

These weekly CYBEX-The Biggest Loser fitness tips will similarly help you achieve your fitness goals.

No Excuses

Jillian and Bob accept no excuses. You shouldn’t either. Your age, weight, health and other characteristics need to play a role in determining the most appropriate exercise regimen for you. However, they shouldn’t be excuses to not work out altogether. Jerry Lisenby, a 62-year old grandparent who competed on season four, lost 110 pounds. The ninth season’s Michael Ventrella began the show at 526 pounds, the heaviest contestant to date to compete; He finished at 264 pounds. If these contestants can do it, you can too.

Show You Care About Yourself

The Biggest Loser is as much a motivational show as a fitness and weight loss show. The trainers are regularly pressing contestants to stop doubting themselves and take pride in their accomplishments. From a Biggest Loser perspective, working out and getting fit is a way to really show you care about yourself. No matter how long you worked out for, how much you lifted, how far you ran, or what level you did on the Arc Trainer, take pride in the fact you did it—then come back for more. And, tell us about it—we will gladly cheer you on.

Find Your Jillian or Bob

The contestants on the show have a major advantage in Jillian and Bob. The trainers are always around to push, motivate and cajole them. But, while it doesn’t get as much notice as the yelling, Jillian and Bob are also there to give them a lift when the challenge seems impossible. In fact, former contestants regularly call the two of them their support system. You, too, will benefit from teaming up with someone—a trainer, a workout partner or a friend—who can help keep you motivated and empowered to attain your fitness goals. Ideally, you can return the favor for them.

Treat Yourself... Right

How many times have you had a bad day and said to yourself "I need a treat"? A candy bar or a slab of cake later, you don't feel any better. And, you find you are left kicking yourself for all those empty calories you just ate. When a down moment strikes on the show, the trainers push the contestants to hit the gym to pick themselves up. Follow their lead, try making a work out your treat. Working out releases chemicals known as endorphins into the brain. Endorphins produce what is often called a "natural" or "runners' high." Studies show that working out reduces anxiety and depression. A good workout will actually make you feel better—and isn't that why you wanted that "treat" in the first place?

First Steps

For many people losing weight and getting fit seem impossible, which is why so many of the contestants find themselves on The Biggest Loser. If you find yourself overwhelmed by the thought of getting fit, remember that every journey starts with a few first steps. In terms of getting fit, give up fast food and junk food for a week, take a walk, take the stairs—make a few basic changes. Those first steps will make you want to take it to the next level—start eating right, join a gym, get on the Arc Trainer, sign up with a trainer, and so on. Success breeds more success. Self-esteem feeds on itself. Take those first steps and the road to fitness will seem shorter every day.

In the Mix

The trainers on the show are constantly throwing new twists at the contestants. Some say that these challenges are there because they make great television—as fans of the show we agree. However, there is more to this than what meets the viewer's eye. Research shows that mixing up your training regimen is critical to achieving your goals. Changing your routine helps avoid both injuries and boredom. It can also prevent you from plateauing; your body gets used to the same fitness routine and progress can be limited. Research shows that you get better results by mixing up your training program. Consider doing this in two ways: cross training, or varying your routine from workout to workout; and, period training, or switching things up even more at regular intervals, or periods. Mixing things up will keep your mind in the game and your body working hard.

At the Core

Throughout the show you see the trainers pushing contestants to do a variety of exercises aimed at working their "cores". Your core is made up of the muscle groups of your trunk: the abdomen, chest and back. Working your core is a key part to fitness. A strong core is a solid foundation for all activities, from working out to better day-to-day posture. You can start to work your core by exercising using a workout ball. However, to build core strength you should use fitness machines, like CYBEX's abdominal, back and torso rotation strength machines, that isolate and build these specific muscle groups.

Smart Start

When you watch the workout segments on The Biggest Loser the action is typically well underway—Jillian or Bob is pushing someone to go that extra mile, sweat is pouring off a contestant pushing it on an Arc Trainer, and the like. However, if you could sneak a peak before things get hot and heavy, you would see that the contestants don't just jump on to the machines and break into a sprint. The trainers make sure they warm up properly. A good warm up not only helps you reduce the risk of injury, it also helps make your workout more effective. Warming up allows the muscles to use glucose and fatty acids to more efficiently burn calories and create energy for the exercise. A smart start to your workout should include two phases: progressive aerobic activity using the muscle groups you will workout to raise core and muscle temperatures; and, stretching and flexibility exercises.

Burn To Win

When you watch The Biggest Loser you'll notice that, while the contestants are shown eating right, The Biggest Loser isn't your typical weight loss show. That is because eating right alone won't make you fit for life. Simply put, to lose weight you have to burn more calories than you consume. The best way to do that is to get moving—which is why the contestants spend so much time in the gym. Like the contestants, hit the Arc Trainer, run on a CYBEX treadmill and build strength on a Bravo. Burn to win.

Get Inspired

The contestants on The Biggest Loser face extreme weight problems—so great that the serious health risks they face justify extreme weight loss measures. However, for most of us, weight loss and fitness need to be a fit for life marathon, not a lifesaving sprint. As a result, don't feel that you need to workout twelve hours a day in order to meet your goals. Instead, look at what they do as an inspiration not a specific program. If they can do four hours on a treadmill, push yourself to do forty minutes. Use them as an inspiration to get going.

The 30-30 Burn: Burn calories with interval training.

Interval workouts burn calories faster. Alternate your cardio workouts between 30 seconds at peak levels and 30 seconds at lower levels. For the peak level, start with a resistance level that is challenging to maintain 100 strides per minute. Decrease the resistance level if you start to feel too out of breath. This upcoming season, The Biggest Loser contestants will be using The Arc Trainer, because it is ideal for interval training.

The Stronger Burn: Add strength training to help you burn more calories.

While strength training doesn't burn as many calories as cardio, it significantly increases your metabolic rate, which is critical to weight loss and fitness. Strength training also produces a metabolic spike for up to an hour after the workout as your body works to recover. This season, The Biggest Loser contestants will be working out on CYBEX’s full line of strength training equipment—from Eagle strength line of machines to our free weights and benches.