GBS
Benefits,
Inc.
Wellness
Services
BODY FAT BLAST OFF
PARTICIPANT GUIDE
Body fat percentage is the most accurate way to determine body composition. Body composition refers to the percentage of
fat, bone, and muscle in the body. Unlike traditional weight measurements (scale), body fat percentage provides better
insight to a person’s overall health. This is mainly attributed to the structural differences between muscle and fat tissue.
Muscular tissue is heavier, denser, and takes up less space than fat tissue. Therefore, someone who has more muscle mass
could be classified as overweight, while someone who is thin and considered a healthy weight could very likely have a high
percentage of body fat.
It is important to remember that fat is necessary for overall health; it protects internal organs, provides energy, and regulates
hormones. However, when someone has an excessive amount of body fat they are at a greater risk of developing chronic
conditions, diseases, cancers, and other adverse health effects.
Regular exercise consisting of both strength training and cardiovascular workouts can positively impact a person’s body fat
percentage. Strength training is essential for building and maintaining muscle mass, whereas cardio exercise aids in
decreasing overall body fat and weight.
This challenge is 10 weeks long and will encourage both strength training and cardiovascular exercise. You will be able to
track all of your workouts and monitor the changes in strength and cardio exercises over the 10 weeks.
How to Register for the Program
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Complete the Body Fat Pre-Survey. The top portion is the registration form, while the bottom portion is a survey. Be
sure to trim the top part off and turn them into the appropriate person/place separately.
If you’d like, sign up for the daily text messages/emails to help keep you motivated throughout the 10 weeks.
Make Sure You Receive Your Workout Tracker
Use the Workout Tracker to keep track of your weight lifting and cardio regimes. You will be able to track the date of the
workout, the exercise performed, the weight used for each exercise, your rate of perceived exertion (RPE), the type of cardio
equipment and more! If applicable, take an extra copy for your spouse and/or children and start a challenge of your own at
home!
Begin Your Workouts
The weekly exercise goals for this program are:
o Meet the minimum CDC exercise requirements
 2+ days of strength training (all major muscle groups)
 150 minutes of cardio exercise at a moderate intensity
Cop y ri gh t © G BS B en e fi ts, In c. 20 13
Al way s con su lt w ith a p h ys ic ian b e fo re b e gi n n i n g an y e xe rc i s e p r og ra m .
BODY FAT BLAST OFF
PARTICIPANT GUIDE
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If you currently meet the minimum requirements, then we challenge you to increase your exercise in any way
(intensity, duration, etc.).
What Counts?
Day-to-day tasks are not accepted for this challenge. Mowing the lawn, shoveling snow, vacuuming, and gardening are all
excluded activities. We understand that these tasks may indeed work your body harder than normal; however, they do not
require you to form new healthy habits.
Throughout the program we hope you incorporate new activities and adopt healthy habits to lower or maintain your body fat
in a healthy range.
Tips
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Wake up 30 minutes earlier than usual and go for a walk or to the gym
Find a workout buddy
Reduce screen time or choose to exercise while watching a show or during the commercials
Ride your bike
Try a new fitness class
Exercise on your lunch hour
Treat exercise like an important meeting or appointment – schedule it on your calendar
When it’s Over
At the end of the 10 weeks please complete the post-program survey. You may use your workout card as a reference to
accurately complete the survey.
Testimonials and success stories are a great way to ensure the continuation of your corporate wellness program. If you
noticed any positive changes (energy, mood, body fat %, weight loss, clothes fitting better, higher self-esteem) please write
up a testimonial to share with your organization – even anonymously if needed.
Most importantly – keep moving! You are making healthy lifestyle changes, not just participating in a 10 week challenge.
Cop y ri gh t © G BS B en e fi ts, In c. 20 13
Al way s con su lt w ith a p h ys ic ian b e fo re b e gi n n i n g an y e xe rc i s e p r og ra m .