How to Lose Weight to Meet U.S. Air Force Standards

Man doing pushups
Image Credit: hoozone/iStock/Getty Images

Basic Military Training is taxing even for someone who is already physically fit. Other trainees, in a video on the Air Force website, recommend getting into shape before you report. These trainees suggest running, doing pushups and sit ups and waking up early. You will also need to meet the height and weight requirements. If you are 5 feet 10 inches tall, you can weigh no more than 191 lbs. Add or subtract approximately 5 lbs. for each inch above or below 5 feet 10 inches of height.


Lose Weight

Step 1

Cut 250 calories per day from your diet and burn 250 calories per day through exercise. Determine how many calories you need to maintain your weight. If you are male, multiply your weight in pounds by 15, or by 12 if you are female. The answer is the total calories you should be eating every day. To lose weight safely, cut that number by 250 calories. You can expect to lose 1 to 2 lbs. per week.


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Step 2

Set your fitness goals. The Air Force recommends you meet the minimum graduation standards before reporting. For males, this means you should be able to run 1.5 miles in at least 11 minutes, 57 seconds. You should also be able to do 45 pushups and 50 sit-ups in one minute. Women should complete the run in 14 minutes, 21 seconds and do 27 pushups and 50 sit-ups in one minute.

Step 3

Follow a workout program, such as the Air Force 14-week training schedule. This will help you meet the minimum physical fitness standards. Do this workout three to five times per week. The formula is stretch for two minutes, then do sit-ups, pushups, walk, run and repeat. Complete your workout with a three- to five-minute walk and two minutes of stretching.


Air Force 14-Week Training Schedule

Step 1

Do two minutes of sit-ups and push-ups. Rotate the exercises to create intervals for the first three weeks of the program. Follow these calisthenics with a five-minute walk and one-minute run on week one. Week two, bump the jog up to three minutes. Week three, walk four minutes and then jog five minutes.

Step 2

Complete four minutes of the intervals for the next two weeks. Week five, jog six minutes; week six, go for seven minutes.


Step 3

Bump the intervals up to six minutes for the next two weeks. Week seven jog for seven minutes and eight minutes on week eight.

Step 4

Change the formula on week nine. Drop back to four minutes of intervals, walk for four minutes and run for 13 minutes. Run 15 minutes on week 10.

Step 5

Drop the intervals down to two minutes and bump the run up to 17 minutes on week 11. On week 12, walk for one minute after the intervals and then run for 17 minutes. On week 13, walk for two minutes, jog slowly for two minutes, and then run 17 minutes. On week 14, cut the walk out completely, jog for three minutes, and then run for 17 minutes.

Things You'll Need

  • Running shoes

  • Watch with a timer

  • Calculator


Work out for at least 6 weeks before reporting to BMT.


Losing more than 2 lbs per week is not healthy and makes it more difficult to maintain your weight loss.




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