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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!"
锻炼也是同样的原则。“最开始做重复同样的训练量，这没问题，”Bob说，“你会发现振奋人心的成果。但最终4个星期后，你必须改变自己的训练计划，否则你的身体会适应你过去的锻炼量。最小的改变都会产生巨大的影响。如果你习惯跑步机上跑30分钟，那可以减小一半的跑速并提高爬坡角度。如果你平时习惯踩可控单车，那就设置爬坡模式。那些超级减肥王上面的参赛者曾一度做了几个星期的杠铃弯举，于是我让他们改成持续握住杠铃5分钟不放，他们自己都想不到这真是要了他们的老命。
