Alfredo Dinten's trainer suggests ways to jump start your fitness and diet resolutions

3Loser.jpgAlfredo (Frado) Dinten trained for the finale of "The Biggest Loser" with Mike Occhipinti, owner of the Body Shop Studio in Stirling, N.J.

STATEN ISLAND, N.Y. — Want to be a “Biggest Loser” like Alfredo (Frado) Dinten of Todt Hill but don’t know how to get started? Trainer Mike Occhipinti talks about his experience working with the show’s runner-up and offers advice for getting fit in 2011.

Shortly after his September homecoming, Dinten began training with Occhipinti, owner of The Body Shop Studio in Stirling, N.J.

Already down 119 pounds, “The Biggest Loser” contestant was looking to shed more weight before the show’s December finale.

“He was at a plateau for about three weeks and his weight was the same as when he got home,” Occhipinti said. At the time, Dinten had been putting in between six to eight hours per day of strenuous exercise.

This is common for fitness newcomers, the trainer said, noting that they often start off highly motivated and overwork their body to lose more fat.

In reality, people burn the most fat at 60 percent of their maximum heart rate, Occhipinti explained. If they run as fast as they can on a treadmill, for example, they’ll end up burning more carbohydrates than fat. But if they do a brisk walk that elevates their heart rate, it will allow them to burn more fat.

At the “Biggest Loser” ranch, Dinten logged miles walking which helped him shed pounds. Once he came home, he cut back on his walks which may have led to his weight-loss plateau, said the trainer.

“He was training and working out way above and beyond where he should be. His body shut down and he didn’t progress,” said Occhipinti, a former West Brighton resident. “My philosophy is ‘work smarter, not harder.’”

He put Dinten on a schedule of weight training three days per week and cardio six days. Dinten’s workouts usually didn’t last more than two hours. By the time “The Biggest Loser” finale rolled around he was down to 205 pounds, enough for second place.

Occhipinti’s advice to those wanting to lose weight and get fit is to start slow with walking and light weights to get the blood flowing and muscles moving. He believes one hour per day, two days per week of full-body circuit training is a good way to begin.

“Don’t try to jump into a program you’re not ready for. That’s how people get hurt and lose motivation,” he warned, adding. “As you progress, your workload and workout should also progress.”

Although some people tend to stick to cardio to lose weight, Occhipinti stresses that resistance training is also important. It increases muscle mass, which in turn increases the body’s metabolism and ability to burn fat.

When it comes to diet, the trainer believes in the 80/20 rule (for every 10 meals, eight should be healthy). He suggests saving the food indulgences for a party or as a reward.

Instead of three square meals a day, Occhipinti advises eating five smaller portions.

When in doubt about what to eat, choose proteins over carbs, he said. While training Dinten for the finale, he put him on a high-protein, low-carb diet.

To stay on the weight-loss track, the trainer said it’s important to have a plan. Know when and how long you’re going to exercise and when and what you’re going to eat. Also, set achievable short-term goals that work toward your long-term goal.

One of Dinten’s goals is to participate in a body-building competition later in the year, which is helping him focus on staying in shape.

“Definitely have a time line,” Occhipinti explained. “Not, I want to lose 10 pounds period, but I want to lose 10 pounds by March 1. It’s what keeps people motivated.”

And most of all, enjoy what you’re doing.

“Make it fun,” the trainer concluded. “If people get bored, they quit. Find a way to have fun and that will keep you going.”

For more information on Occhipinti, visit

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