Offutt Biggest Loser, healthy living, a team effort Published Jan. 22, 2010 By Staff Sgt. Matthew Opdyke 97th Intelligence Squadron OFFUTT AIR FORCE BASE, Neb. -- It's that time of year when many people aspire to achieve that rockin' beach body and Offutt's Biggest Loser offers people a boost toward their goals. For some, competition may be the needed motivation to put down that candy bar and eat a healthy snack. It could also be the push needed to get them off the couch and jogging a few laps. Whether members of Team Offutt want to shed a few pounds or just improve their overall health and diet, the Biggest Loser can help warriors and family members achieve their goals, ultimately leading to a healthier lifestyle. The competition kicks off Feb. 22. The Offutt Health and Wellness Center, sponsor of the event, provides tips and insight to competitors so they can achieve their goals in a safe and effective way. Tech. Sgt. Jon D. Garcia, a physical therapy technician with the 55th Medical Operations Squadron and runner up in last year's Biggest Loser competition, said for him, the competition was a great opportunity to change his lifestyle. He said he also found the experience quite supportive as he worked with other participants in his office. "We were constantly looking out for each other," Sergeant Garcia said. "I started out weighing 180 pounds with a body mass index, or BMI, of 28. When I finished I weighed 150 pounds and my BMI went down to 22, which is now on the healthy side and my Air Force physical training evaluations are much easier." Last year's event lasted approximately 10 weeks and included four waist measurements. "We had an initial weigh-in on day one to get our starting weight, a second weigh-in at week four, a third weigh-in at week eight, and then a final weigh-in at week 10," he said. Another of last year's Biggest Loser competition winners, Jacy Botsford, said the workout schedules and routines were flexible and the workout classes were very informative. "I believe it's as close as they can get without all-day workouts, this competition has to work around everyone's full-time work weeks and keep people motivated and informed," said Ms. Botsford, the 2009 winner in the women's category. "You get points for attending workout classes, as well as some physical competitions that are fun to participate in, which are offered on base," she said. Ms. Botsford explained the competition features four different categories where participants can place anywhere from first to fifth. "There were teams that accumulated the most points, teams with the most weight loss, as well as male and female participants with the most weight loss." Sergeant Garcia and Ms. Botsford shared some of their workout techniques and diet advice that worked for them in last year's competition. "Working out as a group or team helps," Ms. Botsford said. "It makes you push others and they are there to help push you. I have found that workout videos are also a great way to get a good workout at home." However, Ms. Botsford stressed dieting and exercise will affect people differently. "Different workouts and diet plans work differently for different people," she said. "You have to find what works best for you." In describing exercise and diet routines from the perspective of a physical therapist and runner-up in the men's category, Sergeant Garcia explained that, "Exercise and diet have different physiological effects on different people. For example, a 20-year-old has a higher metabolism than a 60-year-old, so the 20-year-old has an advantage when it comes to burning calories. "In this program there are no restrictions on age, so it was probably difficult in many different ways for different people," Sergeant Garcia said. "We had two males and two females (on our team), the males lost about 55 pounds and the females lost about 18 pounds." "As you can see everyone has a different challenge when it comes to these competitions," he said. "Our team's exercise program consisted of working out six times per week." Sergeant Garcia explained that for his team, a typical workout consisted of a 10 to 15 minute warm-up session with a light jog around the track or a light ride on an elliptical machine. They would then spend 40 to 60 minutes of strength training to build their back, shoulders and legs, among other muscle groups. Following that, the team conducted 20 to 40 minutes of cardio exercise on a jog, rowing machine or a bike. "My diet was very strict," he continued. "I ensured I had 96 to 120 ounces of water per day, and I broke my usual three meals a day into six meals per day." One key to losing weight for Sergeant Garcia was avoiding fast food, he said. "I stayed away from fast food and tried to incorporate fruits and vegetables into every meal," the sergeant said. "If I craved carbohydrates I would eat something with small amounts of sugar and higher amounts of fiber, and I would not eat any carbs after 7 p.m." Sergeant Garcia recommended members of Team Offutt do research, talk to experts, try different diets and exercise programs after talking to a physician and implement routines that are approved by the experts at the HAWC. "Tailor-fit what works for you," he said. "I took ideas from several different people and programs and came up with my routine." "Don't start out to win the competition," Ms. Botsford said, "instead, start out to win a healthier and happier lifestyle. "If getting in better shape was easy, anybody could do it," she said. "I believe the key is to trust in yourself and have the willpower to accomplish your goals, one step at a time. When I felt like giving up, my son would say, 'Keep your eye on the prize,' and I'm not referring to the prize of the competition, but the prize of how much healthier and happier I would be when I reached my goal." For more information on Offutt's 2010 Biggest Loser competition or to sign up, contact the HAWC at 294-5977.