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Top 10 Tips from Univision’s Weight-Loss Reality Show Dale Con Ganas

Written on December 23, 2011 at 10:43 am , by

Consider these experts your Spanish-speaking Bob, Jillian and company! The creator of The Biggest Loser have launched Dale Con Ganas (Give It Your All), which premieres on Univision on January 11.

Trainer Maria Simon teaches her contestants gym-free ways to get fit. (Photo courtesy of Univision.com)

We asked the show’s nutritionist and three trainers to pass along their top 10 tips to help their contestants—and you!—lose weight in 2012.

Your dream team:

  • Monica Montes, nutritionist
  • Marcelo Crudele, trainer
  • Maria Simon, trainer
  • Oscar Luna, trainer

1. Take notes. “The most important first diet step is to write everything down,” Montes says. Each time you eat, track the time, food groups included, portion sizes and calories. “Contestants used food journals to adjust their meal schedules and food choices and learned how to measure proper portions throughout the show,” she adds.

2. Go easy on the joints. Sure, jumping moves like plyometrics burn major calories, but they aren’t the best choice for fitness newbies. “Try interval drills on the elliptical or in the pool, alternating challenging bursts and recovery periods to allow for increased heart rate with minimal impact on the joints,” Simon says.

3. Eat like a pro. “We enjoy meals and snacks more when they are colorful and full of flavor,” Montes says. Try this sample meal plan that contestants prepare on the show.

  • Breakfast: Six egg white veggie omelet (spinach, tomato, onion, zucchini, red bell pepper, mushrooms), fresh salsa, high-fiber whole grain tortilla, orange
  • Snack: Greek yogurt with blueberries
  • Lunch: Grilled salmon with black pepper and lemon, black bean soup and salad (made with spinach, basil, radish, broccoli, bell peppers, green onions with lemon, olive oil, black pepper and sea salt)
  • Snack: Hummus with carrots and celery
  • Dinner: Chicken soup (including chicken, corn, zucchini, onion, tomato, cilantro) with one or two corn tortillas
  • Snack: Jicama, mango and cucumber salad

4. Focus. One motto that the contestants live by: “Train your mind to train your body.” The mental work comes first, then the physical, which is why the trainers love getting in the ring.  “Boxing is a sport that requires full concentration,” says trainer Crudele, who is also a licensed boxing and kickboxing instructor. “It’s fun and improves both your mental and physical conditioning.”

5.  Fit it in your life. Unlike on Loser, show participants “remain in their real life environments, including keeping their jobs and family responsibilities—as well as all the stress and temptations that come with these dynamics,” Simon says. Don’t radically overhaul your routine when trying to lose weight because this will likely be unsustainable. Find ways to revamp your current lifestyle to make it more wellness-focused (for example, switching to low-fat milk in your coffee rather than cream).

For five more pointers from the reality show’s experts, keep reading.

Schedule in breakfast! (Photo by Laura Doss)

6. Avoid these diet “don’ts.” Montes noticed seven common problems among the contestants before they stepped foot on camera. Steer clear of these seven weight-gain culprits:

  1. Skipping meals, especially breakfast
  2. Confusing boredom, stress and anxiety with being hungry
  3. Thinking you can easily burn off the calories you consume
  4. Including too few fruits and vegetables in meals and snacks
  5. Consuming supersized portions (most contestants were eating two to three times more than recommended for their size)
  6. Drinking too many calories—and not sipping enough water
  7. Eating too much high-fat animal protein and not enough vegetable or lean animal protein (fish, chicken or turkey)

7. And break these bad fitness habits. Gym etiquette isn’t part of your DNA, so those new to the scene learn from others or as they go. Here are three common errors Luna spotted in his contestants, and aimed to fix stat:

  1. Feeling intimidated by the weights, machines, mirrors and physical shape of others
  2. Doing exercises too quickly and failing to maintain proper posture
  3. Bringing personal problems and excuses, rather than energy, into the gym

8. See success. “If we’re doing boxing drills, I’ll blast ‘Eye of the Tiger‘ on the stereo and describe a climactic scene about the last few minutes in the ring,” Simon says. Visualize yourself succeeding and surpassing challenges.

9. Turn it up with intervals. New to running? A treadmill can help you learn how to pace yourself and find the right speed for your body. Luna suggests amping it up to high-intensity intervals after you get comfortable on the machine. Try one of these two routines:

  • RUN 40 seconds, WALK 40 seconds; repeat for 15 minutes
  • RUN 5 minutes, WALK 90 seconds; repeat for 20 minutes

10. Step outside. Clear your mind and avoid distractions like TV, mirrors or too-loud music by taking your workout outdoors. “It makes physical activity more fun,” Luna says. “Hiking and break bootcamp workouts with medicine balls are my favorites since they really boost your endurance.”

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  • http://jennyroby78@hotmail.com silvia alvarado

    yo quiero perder peso gracias.

  • http://Univision Alexa

    Tengo 2 nenes tre Meses de acabar de tener mi segued nene fue por c section y me Cuesta perder peso rapid hago dieta y 1 hora y media de ejercicio por 5 Dias ala seamana como podria mejorar mi eutona

  • Ana Camilo

    Hola mi nombre es Ana camilo,yo tengo 220 libras y quiero perder peso,tengo 47 años y mido 5/4 quiero incribirme en ese programa como hago?

  • Delia Hippach

    Quisiera recibir informacion para poder bajar de peso….Help!!

  • Angie

    Tengo 46 años, mido 5’6″ y peso 160 lbrs. hasta hace un año y medio, solia hacer ejercicios todos los dias y mantenia un peso promedio de 145 a 150 lbrs. Estoy trantando de volver a mi vida de ejercios. Que ejercicios me recomiendo para hacer en casa ya que no tengo el tiempo por tener un hijo impedido de ir al gym.

  • Nely martinez

    Hola quisiera que me ayudaran a perder peso

  • Patty Gomez

    Hola Me llamo Patricia Gomez y soy vuda, tengo 49 años ,peso 250 lbs. y tengo que bajar perso por me salud,ayuden

  • http://dominicistudios.com/ Teresa Dominici

    This show is completely inspiring. Real family going out to take the challenge to lose weight and become healthy.

    I can relate to these people, I gained weight in my mid 40″s, and I lost 120lbs in two years by following a calorie healthy food plan, including exercising daily (walking and swimming laps,I would alternate). I am 51 years, tall 5’6″, and now weight 140lbs. I still continue to journal my food and exercise.

    Good luck to all the contestants.

  • Delia Ruiz

    Mi nombre es delia y me gustaria Perder unas 30 libras.

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  • Humberto Parra

    Hola quisiera me ayudaran a poder perder peso tengo 35años y tengo un peso de 255libras quisiera poder tener ayuda gracias

  • daniela

    hola mido 6.9 peso 160 libras me gustarian ejercicios que pueda hacer en casa ya que tengo 2 hijas , no manejo y siempre estoy en casa trato de cuidar mi alimentacion y tomar muchisima agua ya que hace un ano perdi 50 libras pero mi cuerpo no quedo tonificado saludos y gracias a si y aun planeo perder unas 10 libras mas ….

  • Guadalupe

    yo quiero perder 10 kilos, pues empiezo muy bien y cuando llega la tarde, me entra la anciedad de comer carbo, como controlo esto

  • http://univision jose

    Holla me llamo jose y me gustaria que me dieran unos consejos para seguir perdiendo mas libras orita peso 250 libras y tengo 20 años llegue a pesar 300 libras pero me gustaria que me diran unos consejos para seguir perdiendo de peso me gustaria ser floco como toda mi familia porfavor ayudenme gracias me gustaria pesar 180 mido 5’10

  • rosa

    Yo quiero perder peso por mi salud por Que yo tengo lupus y peso demasiado ayudenme grasias

  • http://macastro@castro-team.com Maria Castro

    Hola, soy una persona con varias enfermedades cronicas como alta presion, stroke de hace 10 anos, paralisis, colesterol malo alto, asthma, y bronchitis cronica; y tengo urgente necesidad de perder peso, mido 5. y peso 190 lb. para sentirme mejor diariamente, necesito perder por lo menos 40 lbs. de peso, no quiero participar en el programa por TV, soy timida y me da pena. pero si me pueden ayudar con su lista de dieta para ajustarme lo mejor que pueda y perder peso poco a poco, muchas gracias Ma.Castro

  • carina

    hola me llamo carina tengo 35 anos mido 5″4 peso 175 libras nesesito de su ayuda y sus consejos para poder bajar de peso en los ultimos 6 meses aumente como 3 tallas hantes de eso yo caminaba todos los dias pero enpese a deprimirme y deje de caminar pero haora me siento mas deprimida por que subi de peso ayudenme porfafor.Nota me gusta hacer ejercicio.

  • elias morales

    hola me llamo elias morales tengo 34 años y peso 250 libras y soy diavetico y quiero perder peso y la guevonada no medeja como le puedo aser

  • Annette

    Hola quisiera saver si me puden ayudar con algun consejo, mi problema es que tengo problemas con mi colucna,e tenido mucho tratamientos y ademas dos cirujias con laser,tengo 47 anos y mido 5.4, estoy con sobrepeso me mandan a perder peso trato pero no lo logro , si pudieran ayudarme se los agradesco gracias.

  • Annette

    Hola quisiera saver si me puden ayudar con algun consejo, mi problema es que tengo problemas con mi colucna,e tenido mucho tratamientos y ademas dos cirujias con laser,tengo 47 anos y mido 5.4, estoy con sobrepeso me mandan a perder peso trato pero no lo logro , si pudieran ayudarme se los agradesco gracias.pesaba 135 y e suvido a 170.

  • ana milena rendon

    hola, me encantaria que me ayudaran con sus consejos para perder 15 lbs pues estoy en 140 libras y quisiera bajar a 125 lbs por que tengo una lesion de columna y es muy importante para un mejor estilo de vida.

    Les agradezco de todo corazon.

    Gracias por sus consejos.

    Ana Milena Rendon.

  • cristina elizabeth bisso miranda

    hola kisiera bajar de peso tengo 18 años kisieran q me alluden estoy rollitos q tengo de mas porfavor contestemen

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