Losing weight for the military

rghbsn, BSN, RN · Jan 15, 2010

The only branch of service I know of that lets you swim instead of run is the Navy.

As far as getting into the service, it does not matter to them if you can do twice the number of sit-ups, push-ups, etc in half the time...if you don't meet the height/weight limit (or body fat if over the weight), then you can't even get in.

I would recommend working with a trainer/physician/coach combo in your case. Because you stated this has been ongoing, I think that the combination of all these professionals will help you change the way you eat, the way you work out, and the intensity to improve over time. You're going to need to make a lifestyle change throughout college that carries over into your military life if that's the route you want to go.

I would also recommend starting the application process a year out from graduation, no matter what branch of service you decide on.

Good luck! It will be a hard road, but not an impossible one. The victory over a difficult challenge is always sweeter than the victory over an easy one.

Hungry4Success · Jan 15, 2010

rghbsn is right. I'd take his/her advice and get some trainers. it will be a life style change, but just remember that it is very possible and that others have done it before you. there was an article where a guy lost like 80 lbs or so to join the Air Force. I'm sure he'd tell you it wasn't a cake walk but that is possible if you put your mind to it. The best thing is that you are getting a great start and are correct in that you have tons of time. Just take rghbsn's advice and im sure you'll make it if you stay focused!!!

jerrylundergard · Jan 15, 2010

I think trainers vary too much in their quality and would never recomend chosing one blindly. Secondly, I just wouldnt pay someone for info that can be found on the internet.

As others have said, you need to be a certain weight otherwise it doesnt matter how fast you are. Realisticly, if your training the weight will need to be in range for you to be fast and avoid unneccesary wear and tear on joints.

I suggest easting every 3 to 4 hours. Whole wheat bread/vegetables and a protein source like chicken or whey protein if you on the go. Watch your calories and even weigh your food if you need to. Make sure you get enough fiber and are eating lots of different kinds of food. I personally make wheat bread sandwichs my base food but add little things in. You dont need to eat perfect all the time but atleast a good percent of the times. Always eat breakfast even if its a glass of milk and banana right after waking up. Stay away from enriched white flour types o things. Mostly common sense.

Being active every single day is what you need. I personally dont see a need to go over 3 miles per day. Half mile warm up and 2 mile run and half mile cool down. Just work on your times and take it slow at first. Buy a Polar heart rate monitor and keep your hr in 130-150 range for 20-30 minuttes every day.

You can do situps 4-5 times a week without problem. I would do pushups 1xper week but I dont do those, just bench press. My bench is good enough that when I need to do pushups I can do 60+ without problem even though I never do them.

Your mind is your greatest weapon when attacking this kind of problem. You may be excercising on a friday nite or eating wheat bread or doing things that noone else is doing. The biggest thing is to have your plan and stick to it. Just make sure you have a good plan and you will get results if you follow through. Dogged determination is more important, imo, that genetic luck...

midinphx, BSN · Jan 15, 2010

I would look around for local "boot camp" group fitness activities. They are often in parks or schools and are less costly. Do check out the credentials of the instructor. Often you pay upfront for a few weeks so it isn't a huge financial commitment.

I got ready for bootcamp when I was 18 by just getting up and doing it. It's free and it's all on you. I went run/walking everyday. I still hate running, lol. Do sit up and pushups. Do the most you can one day. Then everyday, try to beat yourself. Put it on your callendar and schedule that you will work out. Make it your priority.

Good luck.

dancer_meggs · Jan 16, 2010

for the weight loss portion, should i be doing the elliptical machine...or is there something wrong with that? does it actually have the correct number of calories lost? i know it's no good for running purposes, but for weight loss alone...i think i need to do that before i can do anything else.

carolinapooh, BSN, RN · Jan 16, 2010

What really improved my run time at COT was this - they forced us to run for thirty minutes. Not a killer, all out run, just a light run for thirty minutes. In two weeks I took thirty seconds off my overall run time.

I've slacked off a bit (PCSing over a holiday doesn't help much, I must admit) but am going to apply that technique to my own personal training.

And you don't need fancy equipment - maybe some of those flex bands - that's all we had when I was in Basic (I'm prior service enlisted) and I got into great shape doing circuits with them. You have all the resistance you need in your own body weight. The only other thing I've bought is one of those sit up bars that screws onto the bottom of a door, and a cheap exercise mat for doing the sit ups on. That's the extent of my home gym.

You can do this - when I was working on my commissioning package, I hung a printout of the Air Force insignia (the wings and star) on the fridge. GREAT temptation killer.

Hungry4Success · Jan 16, 2010

Yes using the elliptical is a great idea to start off with because it is much less stress on the knees. Just make sure you crank up the resistance which will burn more calories and going really fast at no resistance would work more on your endurance, which is not your focus right now. As for the calorie count it displays, don't focus on that too much because it's more than likely not very accurate, but could be use for estimating. Also to get the most out of the eliptical try changing the pace while you are exercising on it. For example, speeding up while reducing the resistance a bit and then slowing down while increasing the resistance. This all done in one session will keep your body guessing and get the best out of the workout. If you get on the same machine everyday at the same pace your body could get accustomed to that machine and thus becoming less affective.

Editorial Team / Moderator · Jan 16, 2010

I've been doing this running plan: http://www.coolrunning.com/engine/2/2_3/181.shtml

I'm on Week 5, Day 3 tomorrow, and I'm sure I can do it -- 20 minutes of running without a break! The 90 seconds of running at the start of the plan used to kill me -- I'm moderately fit (I do cardio kickboxing, etc.), but I've never been a runner. EVER. I'm so freakin' short, my legs are short, running is tough for me. But after sticking with this C25K plan over the last 5 weeks, I really enjoy it! I haven't had much weight loss with it (don't need much, truthfully), but it's definitely toned me up.

FarawaySoClose, BSN, DNP, RN · Jan 16, 2010

No matter how much you exercise it won't make much difference if you don't watch what you eat as well. Losing weight is a simple matter of calories in versus calories out; what you eat versus what you burn off on a daily basis. Try this calculator to determine how many calories you should be eating each day in order to reach you goal weight for the military: http://caloriecount.about.com/cc/calories-goal.php Then get a little notepad you can easily carry with you everywhere and write down everything and anything you eat, no matter how small, and next to it write how many calories are in that food item (there are many excellent books and tools online that can tell you this). Add up the calories you consumed at the end of each day and compare them to your goal; it may take a week or more to get your calorie intake down to where you want it (never below 1000, too low and you risk nutritional deficits) but you get a feel for it eventually. Also, pay close attention to portions and servings and measure things; for instance check the nutritional panel of your cereal to see how much a serving is and if it says a cup use a measuring cup to measure out a cup of cereal and do the same for your milk, then you will know exactly how many calories you're taking in. As far as what to eat, Jerrylundergard gave you some great advice, whole grains, lots of veggies/fruits, lean protein sources (chicken and fish), low-fat dairy (yogurt is awesome) and nuts. If you need anymore nutritional advice just ask :)

LunahRN: love C25K! :yeah:

Editorial Team / Moderator · Jan 16, 2010

LunahRN: love C25K!

Yeah, it's fabulous! I jokingly call it the Couch(potato)-to-5K, ha ha! A couple of my coworkers are trying it now, too.

NavvetRN · Jan 18, 2010

I battled weight when I was in the military for 4 years and am battling it now to get back in. I never made weight once in the navy, I always got my body fat measured, but never measured over 17% body fat. My reccomendation to you is since you have so much time is to start watching your caloric intake. Try and keep a log of your intake and start an exercise program on a regular basis. You can do it, it's just a matter of how bad you want it. Keep us updated on how it is going.