Last week on "The Biggest Loser," Amanda switched trainers. She had been struggling with Jillian and posting modest four pound losses. On her first week back with Bob, her trainer at the start of the season, Amanda lost a whopping seven pounds. She credited shedding more weight entirely to working with a trainer that she "clicked" with.

Amanda perfectly demonstrates that the right personal trainer often makes all the difference. I'm not talking about a trainer with the best certifications and education -- although you should always seek that -- I mean those trainers that will "click" with you. If you resonate with a certain instructor, you'll have a better workout and, ultimately, better results.

Not everyone can afford or even wants a personal trainer, but we are constantly seeking fitness advice and leadership. When you search for your fitness guru, look at all the options: group exercise teachers, yoga instructors, even fitness DVDs and books. Somewhere out there is a person who delivers the message, just the way you need to hear it.

Here's how to find that "click."

It seems there a million different ways to lose weight. What it all comes down to, though, is a balance of carbohydrates, fats and proteins -- the building blocks of nutrition. We are constantly confused, however, by the shifting advice from experts, from low-fat and low-carb to high-protein and low-calorie plans. But what if a DNA test could make the decision for you and tell you the best diet to follow with just a simple cotton swab inside your cheek?

For the past two months, Inherent Health has been offering a DNA Weight Management test at a cost of $150. I recently took one to determine what diet is best for me.

The test examines six of your different genes. These genes determine digestion and metabolism rate, and some studies have shown a correlation between them. By analyzing the genes' interactions, Inherent Health places you in one of six categories that reflect the food intake and exercise levels that your body will best respond to:

• Balance of fat and carbs and responsive to moderate intensity exercise
• Responsive to fat restriction and responsive to moderate Intensity exercise
• Responsive to carb restriction and responsive to moderate Intensity exercise
• Balance of fat and carbs and responsive to high Intensity exercise
• Responsive to fat restriction and responsive to high Intensity exercise
• Responsive to carb restriction and responsive to high Intensity exercise

My results put me in the last category, which, as far as I'm concerned, is the worst one!

The Federal Trade Commission handed down a new set of guidelines on Monday that remove the words "results not typical" from advertising. In one fell swoop, all those ads that we've been living with for years are gone. For Valerie Bertinelli and a host of other celebrity weight-loss endorsers, this might mean that they're out of a job.

The last time the rules were updated was 1980. During that time, the diet industry flourished under the "results not typical" tagline, not revealing what the weight-loss superstar being portrayed actually did to achieve her fab new bod.

From now on, it has to be spelled out in one of two ways. Either the advertiser can say, "Ms. Glamazon lost 50 pounds in six months by going to the gym six days a week, doing tons of cardio and taking our product." Or Ms. Glamazon can strut her stuff on TV or in a magazine, and the advertiser must say something to the effect of, the average person loses 15 pounds in six months on this product.

This will provide a much more realistic view of these weight-loss products.

My guess is that we'll discover that the usual amounts of exercise more and eat less work like a charm, with or without said wonder products. I, for one, am looking forward to a lot less enticement and a lot more realism.

For more information on realistic weight loss, check out these five rules.

By now it's almost a farce. Contestants on "The Biggest Loser" are pushed to run mind-numbing sprints on the treadmill. The contestants hesitate, saying, "I can't do it!" The trainer gets in their faces, calls them on their fears, and screams until they get back on the treadmill. Pushed to completion, the nearly-collapsed contestants develop looks of awe on their faces and praise the trainer and the show for helping them face and conquer their fears. You have just experienced treadmill sprinting, "Biggest Loser" style. And this season, it appears to be happening every episode.

So how do we mere mortals pull off this exercise without a TV crew? Is it even worth it to do treadmill sprints?

Sure, and here's an easy way to start:

• Practice jumping onto the metal runners on either side of the treadmill. Use your arms to support your weight as you open your legs to each side of the moving belt. Be sure you can do this quickly and easily, in case you need to perform this movement during the sprint.
• Increase your speed by 25 percent of your normal pace, so if you usually walk at 4 mph, jump it up to 5. If you normally run a 10-minute mile (6 mph), try running at an eight-minute mile pace (7.5 mph). Try to stay on the treadmill for 20 seconds. If you feel like you're going to fall, or if you feel dizzy, stop immediately.
• If you're successful at the increased speed, try to keep it up for 30 seconds the next time. Do two or three of these sprints during your first 30-minute treadmill workout. Over the course of the next month, attempt to increase the amount of time you continuously sprint to two minutes.
• Once you are regularly sprinting for two minutes at a time, do three or four sprints per workout.

Sprint training can be done once or twice per week. It increases your cardiovascular endurance, your anaerobic threshold and will give a little goose to your calorie burn during the workout. The sprints allow you to burn about 20 to 30 more calories a session, about the same as a Hershey's kiss!

If you're just getting started, try this beginner running plan.

Photo: NBC

"The Biggest Loser" contestants have perhaps the best opportunity of their lives to lose all that weight. With a team of doctors, nutritionists, chefs, personal trainers and a gym stocked to the gills with the latest and greatest fitness equipment, how can they not lose weight? The contestants also have each other; a very strong support network that keeps them on track. While you probably can't afford such pricey consultants, there is a way to set up this support network at home. Here's how to create your own team.

Family Support
You will not succeed without family support. There, I said it, and it's true! You need to make sure that the loved ones who share your home will help you to achieve your weight-loss goals. You'll need your spouse to handle the kids while you squeeze in a workout. You'll need the kids to agree to eat healthier and not whine about it. You'll need to get your family on board with living a healthier lifestyle, which means more outings in the park and less Mario Kart marathons in the living room. Sit down and negotiate with your family, tell them you're unhappy with your weight and you need their help to get it off. You'll go from having a group of complainers to a group of cheerleaders.

Photo: andy in nyc, Flickr

Numerous recent studies have found that 10-minute bursts of exercise are an effective way to stay in shape, and the fitness industry has capitalized on this by producing DVDs featuring 10-minute solutions for everything from your abs to your arms to your bum. How can you incorporate a 10-minute training regimen into your daily routine?

Here are some ways to sneak exercise into your day and relieve the squeeze on your waistline without putting a squeeze on your schedule:

You already have many periods during the day where you could devote 10 minutes to being active:

• First thing in the morning, before you hit the shower.
• Mid-morning break, as you transition from one project to another.
• At lunch.
• In the afternoon, when you need a brain break from your to-do list.
• In the evening, after dinner and before you transition to channel or Web surfing.
  
• Whenever you're feeling stressed or frustrated and need to release some energy.

Masala Bhangra Photo: masaladance.com

Fall is officially here. And while you may be lamenting fewer jogs on the beach, fear not. Here are some highlights of what's hot in gyms across the country this autumn.

Helix. The Helix is a new type of cardio machine. Your feet travel in a sideways figure-eight motion. The Helix incorporates the usual thigh and butt muscles, but adds inner and outer thigh as well. I have tried this machine out, and it's an almost instant sweat!

The Masala Bhangra Workout. This is an energetic cardio class that combines the fun of Bollywood and bhangra with a great workout. This class is available in health clubs across the U.S., and there is also a DVD version you can try at home.

Hooping. This is not your daughter's hula-hoop! These classes offer adult-sized and properly-weighted hoops. After a quick five-minute demo from your instructor, you'll be up and running. Hooping offers the same calorie burn as a fast walk or a slow jog. As you get more adept, you learn more tricks. Hooping works all muscle groups but is particularly good for abs and arms.

Sarah Michelle Gellar leaving a pilates class. Photo: Bauer-Griffin

Many stars seem to bounce right back after having babies. And for the scores of celebs who do Pilates during their pregnancy, it's not surprising. Currently preggers, Jessica Alba and Sarah Michelle Geller both attend classes regularly. Other celeb moms who incorporated Pilates into their pregnancy fitness routines include Julia Roberts, Cindy Crawford and Sarah Jessica Parker.

Full disclosure here, I own a Pilates studio, and I've been working with pregnant clients since 1999. I, myself, did Pilates throughout my pregnancy. I'm biased, but I believe Pilates is hands down the best workout anyone can do while you're pregnant and here's why.

• Easy on the joints, but still a great workout. You might feel like your back is out of whack or your knees are wobbly, but Pilates will help you stay centered and balanced.
• Your abs stay strong. Did you know your abdominals can stretch up to 300 percent during your pregnancy? With Pilates, your abs will stay strong for as long as possible (eventually they will stretch and weaken, it's part of the process).