Members of the military are expected to maintain a high level of physical fitness. When their height-weight ratio calls their fitness level into question, the military measures their necks and abdomens to determine their body fat percentage. This tape test must show them to fall within passing body fat levels, which vary based on age and gender; people who do not pass are put on a weight-loss program and required to lose weight each month until they can pass the test. Fulfilling these requirements demands a focused, diligent diet and exercise regimen.
Step 1
Eliminate empty calories from your diet. Cut out processed foods, white bread, sugar and sugary sodas, and limit the amount of red meat you eat.
Step 2
Adopt a balanced diet of whole grains, lean meats, fruits and vegetables. Base meals around eggs, fish, brown rice and cruciferous vegetables such as broccoli and cabbage. Use soy, legumes and nuts as alternative sources of protein.
Step 3
Eat a small meal every three hours, or about six small meals a day, rather than three full meals. Include a protein source and a fiber source in every meal, and limit your intake of carbohydrates and fats. Don't eliminate them entirely, though; your body needs some carbohydrates and unsaturated fats to function.
Step 4
Choose the low-fat version of everything you eat. Replace regular dairy with low-fat or fat-free dairy, trim excess fat off chicken and turkey, and eat egg whites rather than whole eggs.
Step 5
Drink lots of water. Include 1/2 to 1 qt. of water in each meal, and hydrate during and after workouts.
Step 6
Complete an hour of cardio exercise four to six times each week. Aerobic exercise burns calories and boosts your metabolism. Vary your workouts among jogging, swimming, cycling and rowing.
Step 7
Strength-train on alternating days. Lift weights and condition your body through push-ups, crunches, squats and pull-ups.
Step 8
Target your neck muscles to improve your measurement. Lie on the floor and nod your head forward, bringing your chin toward your chest. Repeat this movement 20 to 30 times. Raise your head a few inches off the floor and rotate it from side to side. Repeat this movement 20 to 30 times as well.
Tips and Warnings
- To lose 1 lb. a week, you must burn 500 more calories a day than you consume, or 3500 more calories a week.
- Do not attempt to starve yourself in an effort to lose weight. You need a healthy diet to sustain this amount of exercise.
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