Biggest Loser Winning Workout and Meal Plan
Want winner Helen Phillips's secret to weight-loss success? Check out her winning workout and meal plan, and start losing today
Helen Phillips's 5-a-Day Meal Plan
Total calories: about 1,800 to 2,000, which Phillips tracks by weighing her
food and logging everything she eats in a food journal.
- 1 cup steel-cut oatmeal with cinnamon
- 2 egg whites scrambled in Pam
- 1/2 cup fresh blackberries, blueberries, or strawberries
- 6 to 8 oz. nonfat yogurt with fresh berries (or fresh-frozen berries
without sugar) or
- Carrot sticks or cherry tomatoes with 1/4 c. hummus or
- 12 to 15 raw nuts, like almonds or walnuts
- Salad: A variety of lettuces tossed with cucumbers, tomatoes, and other
- Sprinkling of blue cheese, feta, or raw nuts
- A few pieces of shrimp or 3 to 4 oz. chicken breast
- Raspberry vinaigrette
- Strip of turkey bacon with apple slices or
- Half a small whole wheat bagel with light cream cheese
- Seafood (orange roughy, shrimp, or salmon) with stir-fry vegetables cooked
in water with herbs or
- Chicken kabobs (on the grill, loaded with vegetables) or
- Marinara sauce with ground chicken breast and whole wheat angel hair
- Sparkling water with sliced citrus fruit or strawberries
- Fruit smoothie: Fresh or frozen strawberries and peaches blended with a
little natural sweetener (stevia) and almond milk
The Winning Workout
Phillips normally arrives at her local gym between 6:30 and 7:00 a.m. and
works out for about two hours. "I like to get to the gym early, before I have
time to make excuses," she says. "But if I don't make it in the morning, I go
in the evening. I want my muscles to stay toned, so if I have only an hour,
I'll split it between cardio and weight lifting."
Cardio: One hour, five or six days a week (treadmill, stair stepper,
spin class, or swimming). Her treadmill settings: Incline 3-4; speed 5-6 mph.
Tip: "If you can't run at first, set the incline at 7-8 for 10 minutes
to get the sweat going, then lower it. You'll be running before you know it.
That's how I started."
Weights: One hour strength training every other day, both upper and
Arms: Bicep and tricep lifts using 15 lb. dumbbells. Deadlifts with a
barbell loaded at 60-70 lbs.
Legs: A machine circuit that works the calves, thighs, and glutes
Abdominals: A combination of yoga moves and crunches on the mat
Running: "Some days I run to the gym and back. It's about two miles
from home. I never imagined I'd have the stamina for running, but now I've done
a full marathon and two half-marathons, and I can't wait to run another
Walking: "I love to walk. I wear a pedometer and set it to miles. If I'm
almost home and I've gone nine miles, I'll make it an even 10. Wearing a
pedometer helps you push yourself farther."
Cycling: "As a family we bike on trails near our house. Sometimes we go
for 25 miles and take a picnic in our backpacks. If you're nervous about
biking, get out and walk the bike trails instead and enjoy nature."