Thousands have been inspired by NBC's hit show "The Biggest Loser" but with the holidays full of parties and gatherings with friends and family, the pounds can add up. In part two of our series "Avoiding the Holiday Weight Gain", Lauren Johnson talks about the second step in keeping the weight off.

I just spent a day at the gym with Dr. Warren Willey. Exercise is the second important step to staying fit during these months. Dr. Willey is a body builder, an author of three health books, and founder of Idaho's Walk-in Weight Loss centers. He walked me through what I needed to do to keep those holiday pounds off.

Dr. Warren Willey: "Number one: Do not skip on exercise during the holidays. Don't think you are going to make up for it at the end of the year, or the beginning of next year - because you won't. It's just impossible. People this time of year tend to put exercise onto the side with the thought, 'I'm going to do it at the first of the year. My New Year's Resolution is going to be this.' And how many people truly do that?"

Dr. Warren Willey: "Train harder around the holidays so you get to eat more. The more you burn, the more you can take in. And the less likely you are going to gain the weight. If your preference is cardio... great. If your preference is weight lifting... great. My preference: Do both. Twenty minutes of each, every day - -your set. The very least, I think one of our goals should be: Let's stay weight neutral. Not put on the holiday 15 like most people do."

Dr. Willey says that with just a little bit of preparation, you can actually lose weight during the holidays.

Dr. Warren Willey: "So trying to balance those extra calories in by burning extra calories out. Whether the gym, like Gold's Gym here, or a walk or a run, parking farther away from your destination, any chance you get to burn calories this time of the year, is absolutely vital."

Dr. Warren Willey: "One regular-sized chocolate donut, estimated total caloric expenditure, four hours of exercise. A big Mac at your size, doing what you're doing, two and a half hours."

Dr. Warren Willey: "The best pre-workout meal would be a little bit of carbohydrates and a little bit of protein 15 minutes before you workout."

Dr. Warren Willey: "Two days before Thanksgiving, exercise harder. You eat less carbs. Have whatever you want Thanksgiving Day, and then do it after Thanksgiving. I guarantee you, at the very least, you'll stay weight neutral, if not lose some. "

Now, something interesting about Warren Willey. He's a body builder. But he told me even he only does a half hour of weight lifting, and maybe 20 minutes of cardio each day. He said people don't need to be gym rats, spending all of their time working out. It's about consistency.

Next Tuesday, I'm going to the grocery store with Dr. Willey. We'll talk about labels, and how to make some of our favorite treats a bit more healthy.