Beginning in 1775, even before the United States declared its independence, the colonies established a small naval force, composed of a few vessels and privateers. Today, the U.S. Navy participates in integrated, multiservice missions around the world, protecting America's interests at sea and ashore, deploying aviation, amphibious and missile assets. If you wish to join this rich tradition, you need to meet standards of weight and fitness.
Step 1
Assess your body composition. Use online body fat calculators to estimate your body fat. You can exceed standard body fat and weight requirements if you are a body builder or especially fit. To join the Navy, if you are a male, you must have no more than 18 percent body fat -- no more than 26 percent body fat if you are a female. If you score at the first class level on the fitness test and are in excellent physical condition, males can have as much as 22 percent body fat and females as much as 30 percent body fat.
Step 2
Set a weight-loss goal. The Navy has standards for the maximum weight according to your height. For example, a 68 inch tall male must weigh no more than 181 lbs. Consult tables for maximum weight by height at Navy-PRT.com. Set a goal for weight loss that is several pounds below the maximum weight for your height.
Step 3
Begin a physical conditioning program that includes daily cardio exercise, strength training and abdominal crunches. You will need to pass a physical readiness test, or PRT, that includes a 1.5 mile run, pushups and situps. Incorporate these activities into your fitness program. Do 60 to 90 minutes of moderately intense cardio every day.
Step 4
Reduce your intake of simple carbohydrates such as flour products, starches and sugars. Replace white bread with whole grain bread and white rice with brown rice. Avoid pastries, candy, cookies, ice cream, full-sugar soda, juice, sweetened energy drinks and sugar. Instead of sweetened beverages, drink water, black coffee, green tea or diet drinks. Read labels. Many processed foods are high in carbohydrates and add unnecessary calories to your diet.
Step 5
Reduce or eliminate foods that have lots of calories but little nutrition. Replace chips, cookies, crackers, French fries and other snack foods with fruit and low-fat yogurt.
Step 6
Reduce the fat in your daily diet. Make sure you eat plenty of protein, because you are intensifying your daily workout routine, but restrict consumption of fatty meats, such as hot dogs, sausage, pork and beef. Instead, eat skinless turkey or chicken breast or baked or grilled fish. Minimize your use of butter, margarine and heavy oils. Instead, use small amounts of olive or canola oil. Drink skim rather than whole milk.
Step 7
Fill half your plate with vegetables for lunch and dinner. Vegetables are nutrient rich, filled with fiber and have few calories. The fiber slows digestion, stabilizes your blood sugar and curbs your appetite.
Step 8
Take smaller portions. Many people who weigh too much take larger portions than they need. Use a measuring cup to dole out servings in accordance to package and recipe recommendations.
Things You'll Need
- Cloth or body tape measure
Member Comments