PEORIA, Ill. -- It's Week 3 of Peoria's Biggest Loser Competition, and the Red Team is fired up, already looking like pros.
"We're going to make them run a lot," said Julie Bontz, a Biggest Loser trainer, "because that's great cardio and everyone can do it, whether it's walk, jog, or run."
Leon Edwards knows that will help him in the long run.
He wants to lose 100 pounds by the end of the year.
"Originally I gained a bunch of weight, because I quit smoking," said Edwards, of the Red Team. "I gained about a hundred pounds it seems, so it's something I needed to do for a long time."
Edwards is going on his second year as a non-smoker, first year as a Biggest Loser competitor.
He says it's making him a better man in the gym and at home.
"My biggest excuse was I never had the time to do it, and it's just, you have to make the time to do it," said Edwards. "I take my daughter for walks now, and just including everybody in the same thing I think has helped out a lot with making that time. So down the road we're going to have a lot more time than we do now is what we're hoping."
Family does come close for Edwards. His wife is competing against him.
So is his mother-in-law, Denise Knoblauch, of the Pink Team.
But, she says everyone will go home a winner.
"I can't even put into words how you want your grandchildren- I want them to be active and focus on good nutrition," said Knoblauch.
And you, too, can get in on the action.
Red Team's trainer Julie Bontz says the key to losing weight is consistency, no matter what level you are.
We'll show you three good techniques for three areas of training.
First up, the Rope Pull, for one minute.
"It's going to work your heart and your lungs and your upper body at the same time," said Bontz. "So, it's good cardio, and it's a good upper body workout."
Next is Squats, good for your quads, or your front thighs.
"Just doing a basic squat is going to help build that muscle," said Bontz, "and I would do probably two sets of 15."
And finally (ladies, you'll want to pay close attention), leg marches with an elastic band.
"We're going from side to side, out and in, working her glutes and abductors, so the back of her and around the side of her hip area," said Bontz.
With all these exercises, start slow, then build up to a bigger challenge.
Take it from Edwards, it's something anyone can do.
"It was very hard to get back into the routine," said Edwards, "but eventually once you start doing it, it's a matter of just keeping up with it. I mean, it's still hard now, but it's definitely getting easier the more and more we go."
Only seven more weeks of training to go until one is crowned the Biggest Loser.
Don't forget to catch NBC's Biggest Loser show Tuesdays at 7 p.m.