Weightloss Tips

Q&A from Webcast With Bill and Jim

June 14, 2009

Hey folks.  Here are the answers to many of the questions posed during our webcast!  For the recorded webcast, go to:


Thanks for your interest !
Bill Germanakos
Season 4 Biggest Loser Champ
Q:  My Dr. says I have to lose at least 30 lbs. I am a 73 yrs old grandmother who weighs 190 with arthritis and don’t like to exercise. Help!
A:  Hey Tina.  I hate to answer a question with another question…  but who does like to exercise???

Your motivation should be to try and make it to see your grand kids get married and have kids of their own, if they haven’t already…  and if you just won’t exercise, then the answer for you is to really watch your diet.

Time to set an appointment with a registered dietician, and time to change your habits. No More excuses!


Blaine-Marina del Rey
Q:  Blue m&m’s — excellent!! Thank you.

A:  My pleasure…  although, right now I’m kind of annoyed, because my son ate two whole boxes of blue M&Ms, and now I’m stuck going back to the market !!!!  ( Only kidding..  Not really annoyed)  ;-)


Lee-Vero Beach Fl
Q:  Do we have to be morbidly obese to follow you plan? I need to lose no more than 35 lbs.
A:  Absolutely not.  In fact, now that we are maintaining our healthy lifestyles, we still follow the plan which we learned and developed through our experience on The Biggest Loser.


Tammey Brown-Grand Haven, MI
Q:  As of June 10 I just celebrated my 1 year anniversary of keeping off my 66 lbs. that I lost. Over the last year. I do the stairclimber everyday now, I’m so addicted to it. I do change things up on it by changing times and levels.and stuff. I know we should switch up the cardio so if I were to add an extra 20 mins. to my hour of cardio and say do my hour on the climber and then for the 20 mins. rotate from running, to eliptical to recumbent bike day by day. Is that enough to change things up cardio wise? I just can’t give up a day on the stair climber. The climber is what I look forward to the most and it’s what motivates me everyday. Thanks guys for everything. Lots of love from Grand Haven, MI
A:  Hi Tammey.  If you are moving around the equipment that much, there is no need, in my opinion, to change as much as to avoid the stair climber altogether, although you may want to consider making more drastic changes if you find yourself not producing as good results as you had in the past.


Q:  He wasn’t eating breads and pasta. Are whole grain breads ok to eat or no?
We were taught that the darker the grains the better.  For instance, whole wheat is better for you than white bread…  whole grain better than wheat.. etc.  The only bread that I do eat is ezekeal bread which is whole grain and high fibre bread.  My main goal is to stay away from the white enriched flour stuff like pasta, white rice and white bread.


Donna Burke-Bellmore, N.Y.
Q:  I just wanted to say thanks to Bill & Jim for doing this show and for mentioning me on air. I am a big fan of them both. They know my weight loss story of being able to lose weight while being disabled and not able to exercise. I used Nutrisystem and have kept off the weight.

A:  Our pleasure. Congrats on all of your success !


Spiro G.-Elmont, N.Y.
Q:  How much resistance training versus cardio work do you do per day ?

A:  We addressed this answer live during our web cast –


Tasha-Kailua HI
Q:  What is an example of good carbs?
A:  We were taught that examples of good carbs would be those which you derive from vegetables, as well as such foods as sweet potatoes and quinoa.


Tina-Boiling Springs, SC
Q:  No question – Just wanted to say great information. Thank you!

A:  You’re welcome Tina !!  Thanks for listening in !!


Alaa Ahmed Ali-Egypt
Q:  hi I am Alaa .. you can call me Lou:) I am a female , started as a weight of 359 and now am down to 246 .. that took me 7 years to accomplish! I am amazed by the number biggest loser can do , that I travelled from Egypt to USA to join the 24fitness hour to get help and they helped lose the 15 pounds when i was at 260, now am back home and I am getting up and down on the scale nknowing am using the bodybugg and the food log to know exactly the in and out thing. I wanna do it like the biggest loser as AM free not working now and joined a great gym, so any suggestion plz, thanks! I would love to get a sample SIMPLE menu from u and kind of cardio I can do .. I am up to any number of hours thanks:)
A:  Lou.  Congratulations on your success !!  I would suggest that you continue doing everything that you’ve already done to make you so successful, but be sure to do so under the watchful eyes of your doctor and/or fitness trainer(s).  All the best !!


Q:  if I just heard right you only weigh on Monday morning is that correct
A:  I don’t weigh in at all any more.  I gauge my self now by how I feel and by how my clothes fit.

We were taught, however, to weigh in on Mondays, so that you are mindful of your diet and exercise program throughout the weekend.  Many people decide to weigh in on Friday mornings, so that they can then go crazy with food, drinks, etc. throughout the weekend, and that is a self-defeating behavior.


Vic-Torquay Uk
Q:  I don’t enjoy exercise and I can not afford to pay for the gym.
A:  Looks like you’ll have to really start watching your diet if you want to lose weight.  By the way, you don’t need a gym to work out… and most people don’t like to exercise. (which means that you’re normal).  Now, all you have to do is start prioritizing your time and effort.  In my case, I chose to change my life so as to live long enough to walk my daughters down the aisle, and perhaps even meet and spoil my  grand-kids one day.  To accomplish that, I risked a heck of a lot more than a few bucks per month for a gym membership.
Funny, but the last person who told me that he couldn’t afford to pay for a gym membership had a nice luxury car and smoked two packs of cigarettes per day.  In New York, the cost of those two things alone would cover the cost of 15 monthly gym memberships.
I figure that anyone who’s able to drag themselves to the pub for a few beers per week can easily afford a gym membership.  That person might just not have his/her priorities set.  Understand????


Tasha-Kailua HI
Q:  Should I do cardio on an empty stomach?
The answer to this questions depends on who is advising you.  However, I’ll let you know that we were taught to eat after the cardio is done.  Best to pose that question to your specific dietician and/or fitness trainer, as the answer for you might very well be different than that which we learned.


Diane Shackway-Stafford
Q:  I am a BL online club member with recommended calorie range if I work out harder, how many extra calories should I eat so I lose vs, going into starvation mode bc I didn’t have enough? PS I love BL and was happy to meet Bill in Hartford I wore the blue BL t-shirt and brought the powersculpt dvd that Bill signed xo xo

A:  The right answer lies with the professionals that you consult with, although I can tell you what we learned.  We learned that the approximate number of calories to consume while on a calorie counting diet was  approximately seven times your weight.  For instance, when I weighed 340 lbs, my daily allowance of calories was about 2400 on average.  On high calorie day, depending on how much I worked out, I’d eat anywhere from an additional 1,000 to 2,500 calories.  That would occur once per week.


Q:  You say trainer & dietician, I can’t afford those, now what?
A:  For a dietician, you can get a referral from your doctor, and perhaps have it covered by your health insurance. If this doesn’t work, you can almost always consult with a RD as part of a community outreach program through your local hospital. 

As for a trainer, I might recommend taking fitness classes at your local YMCA, or as part of an adult education program, which is offered in every school, public library, etc…  In other words…  STOP MAKING EXCUSES and go get it done.  Period.


Diane Shackway-Stafford
Q:  Explain high calorie days, are they a certain day of the week or time of day prefered to have the extra calories. How many extra calories should we have?
A:  For more about the calorie program, read above.  Best to get the info through our programs on-line, or set an appointment with a registered dietician.  Each body is different, and there is no absolute right answer to that question.


Lee-Vero Beach FL
Q:  A comment: not a question: I bought an advance copy of your program this week. I am very enthused as just in 4 days I’ve lost 3 # by following your common sense approach. You are inspiring.
A:  Thanks Lee.  Keep up the great work.


Q:  Thank you so so much for being such an inspiration to me and so many others out there. I am just curious, what were those first few weeks like and how did you get through them? Physically I am already on a roller coaster starting my journey and am beginning to feel stronger each day after loosing 51lbs so far but emotionally what pulled you through to the next to say yes I can do this? How did you really start believing that this is the time you can succeed? Thanks so much!
A:  What motivates me daily is the fact that my goals are long term, and I must keep working to be able to reach those goals.  As for our time shooting The Biggest Loser…  It was Hell.  Not fun.  Much pain, injuries, anguish and drama.  In fact, I used to pray for lightning to strike me, which never happened, because for 5 months throughout the summer in LA, I didn’t see even one rain drop.


Ed-rapid city
Q:  What ratio of protein to carbohydrates do you recommend?
A:  Not sure about you or your body type, but the ratio that I currently use is:
40 % protein
35 % fat
25 % Carbs
Billy G


Luis Orlando Diaz-Bronx
Q:  Hello Bill and Jim, I have been struggling with my weight since childhood. I’ve had my success stories. About 7 years ago I lost over 85 lbs by working out and eating sensibly. But as soon as I got comfortable with my weight and went back to my old habits, I gained all plus an additional 20 lbs (current weight 330lbs). Now that I am in my mid-30s, I have tried the same routine I did 7 years ago, but can’t seem to lose any weight. I feel that at my age it is much more
difficult to lose weight. Being that you guys considered yourselves as the "old timers," of the group, what was the key into your success in your substantial weight loss? What do you recommend that I start doing?
A:  The key for us to lose the weight was pretty simple:  Burn more calories than you consume.

My goal was to lose a pound per day, which I did, losing 130 lbs. in 125 days.  What this meant, was that if I was eating an average of … say… 2,000 calories per day, and wanted to lose a pound ( 3,500 calories), I just wouldn’t stop working out until I had burned at least 5,500 calories.  Ya see?  It’s just math. The band that I wore on my arm during the show was a BodyBugg, and that counted my calories burned, in fact, my average daily calorie burn was in excess of 6,000 calories !


Blaine-Marina del Rey
Q:  I constantly snack while working at the computer — what is a good
snack food or foods? Thank You!

A:  My snack foods of choice are blueberries and dry-roasted, unsalted almonds.


Q:  Did you take any suppliments to lose weight
A:  All we took on the show were multivitamins.  No supplements or diet pills of any kind.  We did, however, drink a ton of coffee, which seemed to help us to keep our heart rates elevated.


Carolyn Oman-Euless, TX
Q:  I am a confirmed vegetarian. What are my options?
A:  You must talk to a registered dietician.  You’d be interested to know that many people / professionals that I met through The Biggest Loser are also vegetarians, and even vegans.  ( No names, but they might even be world renowned fitness trainers…. )


Q:  Hi guys! What has been the most surprising thing you have learned on your journey? (And when are you coming to Aspen?!) Take care guys!

A:  The most surprising thing for me was to find out that I was clinically depressed, and had an emotional attachment to food, which I’d never have even imagined if I hadn’t been forced to consult with a psychologist on The Biggest Loser.  ( I’m the guy who used to eat an entire box of cereal in the middle of the night without knowing why… ).  This, even though I was the happiest guy that I knew.

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Blog Contest

June 13, 2009

Bill and Jim’s Blog Contest




Bill and Jim Germanakos, the winner’s of NBC’s The Biggest Loser, Season 4 are giving away 3 FREE copies of their Rapid Action Metabolism (RAM) Fat Loss Program for the Top 3 answers to the following question:

"How Would Learning How to Achieve Permanent Weight Loss Improve Your Life?"

Please add your answer in the comments area below for this post.  The most convincing and heart felt answers will be favored.  The top 3 answers will be selected on Wednesday June 17th.  Mark your calendars – The RAM Program will be released on Thursday June 18th at 12pm ET.

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60 Day Weight Loss Challenge Terms

June 3, 2009

***UPDATE: Bill and Jim’s Rapid Action Metabolism program is now available at 75% off for 60 Day Challenge Participants – go to:***

This promises to be a fantastic contest that will help motivate thousands of people to take control of their health.

Please print these contest details out so that you know the rules and requirements for winning.  Just click File / Print on your browser to menu bar.

Bill and Jim Germanakos, winners of NBC’s "The Biggest Loser" Season 4 will be there to help and motivate you every step of the way. They’ll be sharing the behind the scenes secrets that helped them transform their bodies and lose over 160 pounds each in just 8 months!

Our panel of judges will select the winners based on 4 criteria:  

1) "The Team Diets 60-Day Weight Loss Challenge" officially runs from July 1st to August 29th, 2009.

NOTE: "First Movers" and "Early Birds" will have an advantage of starting on June 18th as a reward for taking action first.

2) Contestants will be given access to the online community, tools and resources from Bill and Jim’s Personal Fitness Team at

3) To Enter The Contest: – You must use Bill and Jim’s "Rapid Action Metabolism (RAM) tm" Fat Loss Program for 60-days to achieve your results.  Once you order, you will receive the signup link to join Bill and Jim’s Personal Fitness Team at free for 60 Days.

NOTE: The program will be available starting Thursday, June 18th at a special limited time discount of 75% OFF the regular price for 60 Day Weight Loss Challenge participants. You will receive a notification in your email when it’s available at

- You must log your meals and workouts on your journal or blog daily (or at least weekly).

NOTE: You will get better results if you post all of your meals, workouts, and weight loss trials and tribulations on the website. Research shows that the more often you give updates on your progress, the greater your chances of weight loss success!

– You must provide "Before and After" photos via email, or in the "Weight Loss Challenge" section of – details to follow.

- All entries must be received before Midnight, EST, July 1st, 2009.

4) You must take "Before" photos on Day 1 and "After" photos on Day 60.  All photos must include your entire body (including head and face), a picture of the scale with you standing on it, AND a newspaper from the current date in order for your entry to be entered into the contest. There are NO exceptions.

To enter photos by email, send to: jim(AT)

To view a sample of proper photo documentation, visit this link: =>

5) It is highly recommended ˆ for your success ˆ to post your photos, workouts, and nutrition on your blog or in the in the "Weight Loss Challenge" section of

NOTE: Don’t forget, you get free access to the online community, tools and resources from Bill and Jim’s Personal Fitness Team at when you order their RAM(tm) Program.

Recording your photos, workouts, and nutrition will dramatically increase your chances of losing fat and reaching your goals because of the power of social support found on the forums.

6) In addition to providing Before & After photos, each contestant must write a short 300 word essay on their before and after success story and how the RAM(tm) weightloss system impacted their life. This can be posted on the forum or sent by email.

7) The contest will be judged by a panel of experts, including but not restricted to: Bill Germanakos, Jim Germanakos, and Ron Douglas.

By entering this Contest, each winner of a contest prize consents to the use of his/her name, and/or photograph in any publicity carried out by the Contest Sponsor and its advertising and promotional agencies without further notice or compensation.

8 ) Prizes are as follows:

9) The Contest Sponsor’s rulings are final and without appeal in all matters related to this Contest and the awarding of the Prizes. The Contest is subject to all applicable federal, provincial and municipal laws and regulations.

10) All entries become the property of the Contest Sponsor and will not be returned. Contest Sponsor, its advertising and promotion agencies assume no responsibility for lost, stolen, delayed, damaged, illegible, incomplete, postage-due, garbled or misdirected entries or entries that have been submitted through illicit means, or do not conform to or satisfy the Contest Rules or for any problems or technical malfunction of any telephone network or lines, computer on-line systems, servers, access providers, computer equipment, software, failure of any entry to be received or traffic congestion on the internet or at any website, or any combination thereof including any injury or damage to an entrant’s or any other person’s computer related to or resulting from playing or downloading any material in the contest.

11) The Contest Sponsor reserves the right, in its sole discretion, to modify, cancel or suspend this Contest should an external circumstances arise which are beyond the reasonable control of the Contest Sponsor.

The Contest Sponsor is not responsible for any errors or omissions in printing or advertising this Contest. The Contest Sponsor collects your personal information for the purposes of registration, program evaluation and to keep you informed about The Challenge.

The Contest Sponsor may, if consent was given during registration, also contact you from time to time with information about other ways you can lose weight. The Contest Sponsor will not share any personal data about entrants with any other party. The personal data collected for this Contest will not be used for any other purposes unless entrants provide explicit permission as indicated on the entry form.

By entering this Contest, entrants agree to release and hold harmless the Contest Sponsor and their respective employees, officers, directors, agents, representatives, successors, assigns, advertising and promotional agencies from any liability for any loss or damage of any kind to the entrant or any other person in connection with this Contest or participation in any Contest related activities, including but not limited the taking of a urine test or, if declared a winner, the use or misuse of a prize or any portion of a prize including personal injury, death or property damage.

This Contest will run in accordance with these Contest Rules, subject to amendment by the Contest Sponsor. Contest Sponsor reserves the right to cancel, amend, modify or terminate this Contest or the Rules at any time in its sole discretion and without notice.

Entrants must comply with these rules, and will be deemed to have received and understood the rules if they participate in the Contest.

Disclaimer: This website and weight loss program is a product of Weight Loss Twins LLC and is not endorsed by The Biggest Loser, NBC, or any of their affiliates or subsidiaries. This information is for educational purposes only and is not a substitute for professional advice from your doctor and nutritionist. We recommend that you get clearance from your doctor prior to starting any diet or exercise program.

Part 2 – Jim’s Amazing Weightloss Story

June 2, 2009

Press Play and Please Leave Your Comments Below angel smile Part 2   Jims Amazing Weightloss Story




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Free Sample Meal Plan

May 22, 2009

Thanks for visiting!

My brother Bill and I were blessed with the education and motivation that helped us take control of our health and achieve life changing weight loss.

Now we’d like to give back by helping you.

On Thursday, June 18th we will be sharing all of the things we learned on our journey of losing over 20 lbs per month each over 8 months.

We were regular people just like you which goes to show that if we can do it, you can too!

Be on the lookout for additional emails from us.  For now, you can download the FREE ebook with a sample meal plan and recipes.

Download Instructions:

1) Click the link and save the file to your computer

2) The file may take a few minutes to download

3) Most computers come standard with this but you need WinZip or another program to unzip the files.  If you don’t have one, use can get it for free here.  It’s a free evaluation copy, you don’t have to buy it.

4) Again, most computers come standard with this, but you need Adobe Reader to view the PDF ebook file.  If you don’t have it already, you can get it here.




Until next time… Be Well!

Speak to You Soon,

Bill & Jim

PS- Please post your comments to this blog post below…

Bill Germanakos


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Tip for long term weightloss

January 13, 2009

Want to know the secret to long term weightloss?



Believe it or not, one of the main reason I’m able to keep the weight off is not because I’m on a "diet" – it’s because I’ve found enjoyable alternatives to eat in place of the bad habits I had in the past.

For example, here are some of the things I do differently now:  

- Drink a protein shake for breakfast instead of eating waffles or pancakes

- Eat egg whites with turkey, tomatoes, and peppers instead of a regular omelet with cheese and bacon

- Drink soy milk instead of whole milk

- Use honey mustard instead of mayo

- Drink water with a twist of lemon instead of soda or juice

- Make sandwiches with whole wheat bread instead of white

- Use a little jelly on toast instead of butter


- Eat brown rice instead of white rice


- Cut out fried foods completely


Speaking of fried foods, they totally disgust me now.  When you realize all the grease you’re eating, you’ll understand why.  Want some motivation to stop eating fried food?  All you have to do is take two fingers, squeeze a french fry and look at your fingers.


That’s pure fat that’s going right to your heart, not to mention your posterior.


People always say "you only live once" and I tell them "yes, and you only die once also."  Not to sound too morbid, but I’d much rather go out in my sleep than to have a long suffering existence in my later years.  What you do now affects you the rest of your life.  If that’s not motivation, I don’t know what is.


So I challenge you today to take a long hard look at your eating habits and try to find alternatives which you actually like.  The best way to do this is to log your meals.


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Weight Loss Twins Share Their Secrets

January 12, 2009

Hi folks,

My brother Bill and I would like to give back by sharing some of the diet and exercise secrets we used to lose over 350 lbs and change our lives.

Don’t be fooled by the latest fad diets and misinformation on the Internet.  Discover the Truth About Diets – Get it Free Now:

Just Enter Your Name and Email Address 



Jim Weight Loss Twins Share Their Secrets

Bill Weight Loss Twins Share Their Secrets

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