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The Biggest Loser Bootcamp

The Biggest Loser Bootcamp

An eight-week fitness and clean-eating weight loss plan designed by NBC's Biggest Loser.

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BACKGROUNDBACKGROUND Start the Diet Now Advertisement

Hundreds of contestants have learned how to change their lifestyles to lose thousands of pounds on NBC's The Biggest Loser – an inspiring weight loss reality show running more than a decade. Now in its 16th season (winter 2015), the show also offers a library of resources viewers at home can use to live the Biggest Loser life.

This newest book is called The Biggest Loser Bootcamp.The same diet, nutrition, and fitness practices used at the Ranch were condensed by The Biggest Loser trainers and experts into an 8-week program designed to deliver life-changing results at home.

Trainers Jennifer Widerstrom, Jesse Pavelka, and Dolvett Quince guide you through The Biggest Loser Bootcamp diet and exercise plan week by week, day by day, with pre-planned recipes and step-by-step workouts.

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PROPRO
  • Expert trainers from The Biggest Loser create diet and exercise plans
  • Calories consumed and weight lost based on a 1,500-calorie diet with adjustments for current weight and energy level
  • Daily/weekly meal plans completely planned with recipes
  • Daily workouts completely planned with color photography and detailed descriptions for each exercise
CONCON
  • Condensed 8-week program might not deliver the same drastic results seen at the Ranch
  • Daily/weekly meal plans do not allow for much alteration; vegetarian options rare
  • DYOW (Do Your Own Workout) days provide little direction
  • Intensity of exercises and workouts not provided
DIET and NUTRITIONDIET and NUTRITION

While the overall diet is based on consuming 1,500 calories daily, detailed, adjustable calorie plans for men and women are included in The Biggest Loser Bootcamp.

Each daily calorie target considers current weight, such as more than or less than 250 pounds, and activity level, such as office work or more physical labor, before recommending how many calories to consume and how much weight to lose weekly.

For example, a woman weighing more than 250 pounds who has an active, on-the-go lifestyle should consume 1,750 calories and lose approximately one and half pounds weekly. The option to consume 1,500 calories and lose approximately two pounds weekly is also available.

The Biggest Loser Bootcamp outlines each breakfast, lunch and dinner you will consume during the eight-week plan, and the book includes the recipes needed to prepare each meal. Tips for food substitutions, snacking, and water consumption are also included.

One day on The Biggest Loser Bootcamp diet looks like:

  • Breakfast: Bacon & Egg Grilled Cheese
  • Lunch: Caprese Chicken Pita
  • Dinner: Quick Tandoori Salmon
  • Snacks: Up to 300 calories to meet daily target calorie goal

Preview one of the Biggest Loser Bootcamp recipes now! We exclusively share their Spaghetti Squash Chicken Alfredo.

EXERCISEEXERCISE

Biggest Loser's star trainer Dolvett Quince designed the workouts in The Biggest Loser Bootcamp, and color photography of Dolvett performing each exercise and descriptions of those are included.

Each workout was designed using time and intensity of the exercise, instead of requiring you to count reps or log miles. For example, instead of performing 15 skater jumps, you will perform as many skater jumps as you can in 30 seconds with the goal of increasing the number completed over time.

The intensity scale ranges from one – not moving – to 10 – total exertion. Recommendations are made as to what intensity you should perform the workout, but intensity recommendations are not provided per exercise or per workout.

The workouts in The Biggest Loser Bootcamp book are also completely planned out by day – just like the meal plans.

Occasionally, you will be asked to DYOW (Do Your Own Workout). While options are provided, they are not detailed.

No equipment is required for any of the body weight and cardio exercises, but Dolvett recommends adding free weights, resistance bands, or gym towels to add resistance.

CONCLUSIONCONCLUSION

Eight weeks of meal plans and workouts make The Biggest Loser Bootcamp book a great program for individuals looking for day-by-day direction to help them lose weight or change their lifestyle. However, for individuals looking for differentiation in daily workouts or meal plans for vegetarian diets, this program might not fit. The amount of information and directions provided in The Biggest Loser Bootcamp, though, is reflective of the program followed by The Biggest Loser contestants on the Ranch.

Common MisspellingsCommon Misspellings

Biggest Loser Boot Camp, Biggest Looser Bootcamp, BL Bootcamp, Biggest Loser 8 week diet

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