Bob's insider look at The Biggest Loser kitchen

Bob Harper, fitness trainer at The Biggest Loser, shows you where the contestants cook and gives you insight on how the contestants eat to lose Watch Bob and get the scoop on what foods are always on hand at the show:


Below are tips from The Biggest Loser experts on how to get in shape and kick-start your diet.

1. They advocate 4 hours of resistance training per week. Do cardio as extra credit. The more cardio you do on top of your resistance training, the faster you will lose weight.

2. Eat a carb- and protein-rich snack after your workout. Some good choices include: a bagel with a slice of reduced-fat cheese; a fruit smoothie made with nonfat yogurt; or nuts and an apple.

3. You can reduce the appearance of cellulite by losing weight and building muscle. Squats and lunges are good exercises to help you tone your legs and tighten your butt and thighs.

4. If you want fully developed arms, work your biceps and your triceps. Many exercisers pay too much attention to their biceps, since these tend to be 'show muscles,' but your biceps are less than half your arm.


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