To become an official military member and be a part of the U.S. Navy you will need to attend boot camp and go through physical training. For some people this is an exciting time and they are physically prepared. Others may be overweight or poorly conditioned and need to shed excess body fat before they can enter boot camp. By cleaning up your eating habits and participating in daily exercise, you can lose weight and prepare your body for the new challenges it is about to face.
The Facts
Each branch of the military has specific standards for how much you can weigh before entering boot camp. The U.S. Navy sets its weight standards on your gender and height. For example, a female that is 67 inches tall cannot weight more than 167 pounds when entering boot camp and a male that is 67 inches tall cannot weigh more than 175 pounds. If an applicants do not meet the height and weight requirements for their gender, then their body fat percentage is used to determine eligibility for entrance into boot camp. Men must have 22 percent or less body fat and women should have 33 percent or less body fat. The Navy physical readiness test given during basic training is made up of a 1.5 mile run, situps and pushups.
Dietary Habits
The foods that you put into your body play a large role in how much body fat you have and if you are considered overweight. If you are eating foods that are high in fat, sugar and calories, and lacking in nutrients, it is likely that you have a poor body composition. Mayo Clinic recommends that you focus on eating low-calorie foods to lose weight. Choose foods that are low in calories but fill you up and take longer to digest, such as fruits, vegetables and whole grains.
Burn Calories
Daily cardio exercise is the main component of calorie expenditure and weight loss. To lose one pound off your weight you need to burn 3,500 calories. If you burn 500 calories a day you can lose up to a pound per week. Cycling, jumping rope, running, step aerobics, swimming and the elliptical trainer can burn about 600 calories per hour. Work at a moderate to fast pace to burn a higher rate of calories. You should be able to just barely maintain a conversation at this speed.
Build Muscle
Strength training is often overlooked when someone starts a weight loss program but it can actually help you lose more weight. Strength training helps you to build new muscle tissue while also increasing your metabolic rate. Muscle burns calories at a faster rate than fat tissue and it works during periods of activity and rest. Building muscle tissue will also prepare you to complete pushups, situps and other exercises that you will need to do during boot camp. The American College of Sports Medicine says you should perform a minimum of two sessions a week of eight to 12 repetitions for eight to 10 exercises. Train your arms, legs, stomach, back and shoulders for a balanced program.
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