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The same principle holds true for exercise. "At first doing the exact same thing over and over is fine," says Bob. "You'll see results, which will keep you motivated. Eventually, though, at around four weeks, you'll need to vary the routine or your body will get used to what it's doing. But the smallest change can make a huge difference. If you've been walking on a treadmill for 30 minutes, slow your pace by half and increase the incline. If you're riding a stationary bike on the manual setting, switch to a program that imitates climbing hills. At one point, the contestants on The Biggest Loser had been doing barbell curls for a few weeks. So I had them change to just holding the barbells for five minutes without letting them drop. They couldn't believe it—it was killing them!"
鍛煉也是同樣的原則。“最開始做重復同樣的訓練量，這沒問題，”Bob說，“你會發現振奮人心的成果。但最終4個星期后，你必須改變自己的訓練計劃，否則你的身體會適應你過去的鍛煉量。最小的改變都會產生巨大的影響。如果你習慣跑步機上跑30分鐘，那可以減小一半的跑速并提高爬坡角度。如果你平時習慣踩可控單車，那就設置爬坡模式。那些超級減肥王上面的參賽者曾一度做了幾個星期的杠鈴彎舉，于是我讓他們改成持續握住杠鈴5分鐘不放，他們自己都想不到這真是要了他們的老命。
