Beta introduces some upper body muscle training. Alpha is 90% cardio workouts, all aimed at getting your heart rate up and sweating like crazy. As of this writing I have just finished my second week of Beta. The whole program is split into two phases: Alpha and Beta. For example you start with a jog for about 30 seconds, move into a squat move for another 30 seconds and afterwards, do a running squat move. The move progression in each video is great. I still find myself needing to take a second or two in between some moves, it's just a bit too much at times. If you are tired, follow the modified move. The main idea of T25 is constant movement, no breaks.

I wouldn't say it's the best workout for gaining muscle but it is supposed to be good for losing fat. T25 is an intense cardio workout with a few strength building exercises.

Both recommended less than 2000 calories and suggested various healthy foods so I just used that as my daily guide. The diet I chose was a bit of a combination of the ideas found in both along with some freedom of choice and tons of water. I did not follow the diet of the biggest loser program nor the diet set out by T25 very closely. My strategy for the competition was to follow the T25 routine closely and lose a bit each weigh-in. The greatest rewards I received from this experience was some good habits and feeling more comfortable overall. TLDR: I came in second place (missed by 1%) after losing 21 lbs in 6 weeks using T25 as my exercise routine and eating much healthier. I am a male, age 23, 5'5', and I started at 191.4 lbs which is quite overweight. My office held a 6 week biggest loser style competition and I signed up right away for some workout motivation.

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