or those who want to get the "Biggest Loser" experience without dieting and exercising like wild ... 'Biggest Loser' pr

or those who want to get the "Biggest Loser" experience without dieting and exercising like wild monkeys, the show has produced a modified weight-loss program. The diet stresses generous amounts of low-fat protein and high-fiber vegetables and fruits; the exercise plan focuses on fat-burning cardio and circuit training.

Four servings daily of fruits and vegetables. More servings of vegetables are allowed, with the exception of starchier vegetables, such as pumpkin and sweet potatoes. A serving equals one cup.

Three servings daily of protein. The diet allows white chicken, egg whites, fish and any type of beef, pork or veal labeled "95 percent lean"; vegetarian protein (beans and legumes); and low-fat dairy, including 1 percent milk, plain yogurt and reduced-fat cottage cheese. A serving equals one cup or 8 ounces.

To determine how many calories are needed to lose weight, multiply your weight by seven. For example, if you weigh 200 pounds, ideally you need to restrict your calorie consumption to 1,400.

"It's not unlike the diet we recommend here at UCLA," says Susan Bowerman, of the Center for Human Nutrition at the University of California, Los Angeles. "But the calorie recommendations are somewhat low. I would be concerned for someone on an unsupervised diet (of so few calories). It's hard to get your nutritional needs met on calories that low."

The cardio workout starts with 20 to 30 minutes of walking three days a week, and progresses to two days of cardio for 60 minutes and three days of interval cardio, which involves alternating between high- and low-intensity cardio exercise.

The circuit training includes push-ups, squats, shoulder presses, biceps curls, walking lunges (5 minutes), standard lunges, chair dips and abdominal crunches (7 minutes). Beginners perform 12 to 15 reps of each with relatively light weights.

This is cache, read story here