9 Health and Fitness Tips to Help You Become a Loser

No, not that kind of loser! Globe University-Madison West is about to get lighter and healthier thanks to the campus “Biggest Loser” quarter challenge.

Twenty-seven people, including students, faculty and staff all signed up for the contest, which will help motivate them to lose weight, gain muscle and have an all-around better life.

health fitness degree

Globe University-Madison Biggest Loser instructors and participants strike a pose= (from left) David Walker, Cheri Lane, Kim Sprecker, Pete Drury, Amy O’Shea, Jennifer Hilgendorf and Kristian DiPersio.

Each week, participants check in with students in the Worksite Health Promotions class, which is part of the health fitness degree program. Participants will weigh in, have their body fat measured, and receive a progress report on weight gain/loss, body fat and lean measurements.

Participants also receive access to the health fitness room on campus and can attend weekly fitness classes run by students in the health fitness specialist program.

The top three winners will be determined based on a change in body fat percentage and overall weight loss. Winners will receive Marshalls gift cards for a new wardrobe.

As a bonus, students in the Worksite Health Promotions class shared health and fitness tips that can benefit both our biggest loser contestants and anyone who wants to transform into a better self.

Here is what they had to share.

From Kristian DiPersio, LMT, CPT and student in the health fitness specialist program:

  • Manage your calories wisely. Drink water with and between your meals. 400 calories can be consumed just from beverages. By drinking water, you are able to cut those calories easily.
  • Start activities slowly and build up over time. Physical activity is key to obtaining a healthier lifestyle, but if you are just starting, do it slowly and build up from there.  This helps prevent injury.
  • Have fun! Exercise shouldn’t be a chore. Choose activities that you enjoy and that fit your lifestyle.

Johnathon Michler, who is enrolled in the health fitness bachelor’s degree program, shared the following:

  • Spread out your meals. Spread out your diet rather than eating three large meals a day. Eating 100-150 calories every two hours helps your body stay in a higher-metabolism digesting mode. This allows you to burn more calories.
  • Eat foods that burn fat for you. Foods like chili, green tea, berries and whole grains are ones that are proven to help you lose weight.
  • Clean house = losing weight. Doing routine household chores can burn calories. Throwing your laundry in the washer, then dryer and then folding it may burn 200 calories. Ironing them can potentially add 140 for every hour you spend pressing them. Talk about a win-win!

From Pete Drury, student in the health fitness specialist program:

  • Eat a protein-packed breakfast.  A protein-packed breakfast will help you feel full and curb the urge for a mid-morning snack. Breakfast kick-starts your metabolism. Yogurt and berry parfaits, cottage cheese and banana/protein pancakes are perfect examples.
  • Warmer weather is near. Get out and run/walk. Here’s a great program for beginners: MONDAY: Walk 10 minutes, then next 6 minutes alternate running 1 minute and walking 1 minute, then walk 4 minutes and stretch. WEDNESDAY: Walk 10 minutes, then the next 8 minutes alternate running and walking for 1 minute, walk 2 minutes and stretch. FRIDAY: Walk 8 minutes, then the next 10 minutes alternate running and walking for 1 minute, walk 2 minutes and stretch. SUNDAY: Walk 6 minutes, then the next 12 minutes alternate running 2 minutes and walking 2 minutes, walk 2 minutes and stretch.
  • Shorter is better. Cardio—bouts that is.  Shorter, high intensity cardio workouts burn more calories than doing longer ones. Brief intense cardio workouts can improve your cardiovascular health just as much as jogging long distances. Try 20-second reps with a 10-second rest.

What works for you? Share with us your health and fitness tips by commenting on our blog today!