Weight Issue?

H

HB2011

5-Year Member
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Jan 31, 2011
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35
I have received my appt to USNA and have done all the paperwork (PTR and such). My one remaingin concern is my weight. During my application I had to get a body fat percentage test done and I passed. I am still heavy, have not lost weight, but am 100% confident that I'm within the percentage standards. However, the PTR says that everyone must conform with the weight standards upon arrival. Am I going to run into an issue? I've considered getting a letter from my gym certifing that I am under the percentage standard.
 
You have 2 months. My recommendation is to work on exercise and dieting in that time and in that order.

If you're that close to the limit -- and assuming it's not all muscle (I knew a guy who was "overweight" with 7% body fat) -- you're likely to have problems with PT, etc.

You PROBABLY won't be sent home but consider whether you'll be able to perform to your potential.
 
You will discover that you will undergo an entrance physical at USNA on I-day to determine your fitness for being sworn-in as a Midshipman. That will be your acid test! I guess my next concern is whether you are actively pursuing the fitness regimen recommended by NAVY, and if you are, why you still seem to have a weight problem. Have you spoken with your Dr, a dietician, or fitness trainer regarding a weight loss diet?

Personally, at your stage, I was determined that I would not do anything that would jeopardize my appointment to NAVY, and would do whatever I could to ensure that I was as prepared as I could be to report on I-day. You have almost exactly two months to get your situation under control to the best of your ability. Best wishes - sincerely.
 
I am following the 8-week fitness program mailed out with the PTR. I am seeing improvement with my level of fitness. I am also watching my diet, eating lean meat, low-fat foods. But I am stuck on a plateau.
 
HB2011 said:
I am following the 8-week fitness program mailed out with the PTR. I am seeing improvement with my level of fitness. I am also watching my diet, eating lean meat, low-fat foods. But I am stuck on a plateau.
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Drinking water often also tends to help people lose weight (probably something with blood circulation).
 
If you have a JROTC unit at your highschool or a nearby school get with the cadre they'll give you the coaching and support to assist your goals.

Dont think that your the only one scared of this. You haven't invented anything new, use these folks they are dedicated to your personal success.
 
HB, "conform to weight standards" always means either within height/weight, or if outside height/weight, within the body fat percentage. Body fat is measured using the neck/waist measurement system - you can look up the numbers on that, but I wouldn't worry about it.

I would not stress the raw height/weight numbers - just concentrate on your fitness. If you are in good shape, doing well on fitness, etc., odds are you are well within body fat.
 
HB2011,

Please see the following links, which outline the current MIDN Weight Control Program (http://www.usna.edu/Commandant/Inst...6110.1T_MIDSHIPMEN_WEIGHT_CONTROL_PROGRAM.pdf) and PRT (http://www.usna.edu/athletic/docs/6110.2 PRT.pdf)

Note that USNA's policy regarding the Physical Readiness program differs from the Fleet, in that the weight/body fat measurements are completely separate -- weight is one issue and the PRT is another. In the Fleet, the Physical Readiness program is administered through the PFA, which consists of both the weight/body fat measurements and PRT. If you fail the measurement portion, it is a PFA failure, regardless of how well you perform on PRT. At USNA, you could be overweight/out of standards but that doesn't affect your Physical Readiness (PRT) results.
 
HB2011 said:
I am following the 8-week fitness program mailed out with the PTR. I am seeing improvement with my level of fitness. I am also watching my diet, eating lean meat, low-fat foods. But I am stuck on a plateau.
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If I remember correctly, the 8-week fitness program chart sent out with the PTR was a lot easier than the material in the book my DD followed, "The USNA Workout Book." Be sure to push yourself - not to the point of injury, of course - to be able to meet or exceed the 8-week level as soon as you can.

Good luck!
 
I think as long as you can do well on the physical tests you'll be fine.

If you are still worried, you can always cut weight.

If you want to lose fat, run in the morning right after you wake up. Do not eat before this. You will use your fat as energy if you run right after you wake up.

This is the way I cut weight for fights.
Wear sweat pants, sweat out some weight. Then come home and take a hot bath and sweat more. Drink and 8 oz bottle of water and then do the rest of your day. I dont eat breakfast but if you do, keep it light. I have a small snack for lunch and then I eat rice, chicken, and spinach for dinner. Don't drink too much water either as you don't want to regain the weight you lost in the morning. I also some get in my sweats and practice in the afternoon. However, ONLY DO THIS IF THERE IS A SPECIFIC WEIGHT YOU MUST MEET. If not, why go through this.

Ive been doing this all week. I started at 205 and today I weigh about 190. Ive got a fight next weekend and I must stay under 191.

I wouldnt recommend this unless you must make a certain weight and you know when you will be wieghed in.
 
Don't get caught up in the actually weight. As you build muscle and loose fat, your weight could stay the same. However, the results can be seen in your measurement. If you're eating right (balanced meals) and working hard the rest rest will fall into place. Good luck!!!
 
I've been continuing to follow the workout plans, even adding in some extra stuff, GREATLY increased my water intake and have been eating healthy, but have actually seen a 5 pound gain. I am now approx. 69 inches and 198 pounds. I am almost certain that I am below the max fat standard though. Should I be worrying?
 
Craig said:
Don't get caught up in the actually weight. As you build muscle and loose fat, your weight could stay the same. However, the results can be seen in your measurement. If you're eating right (balanced meals) and working hard the rest rest will fall into place. Good luck!!!
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That is definitely true!

In 7th grade I weigh about the same as I do now(160-170)

then: ran a mile in about 13:30 minutes, couldn't do 10 real rush-ups, pull-ups were a dream
now: run a mile under 6:30, around the 75 max on push-ups, can do about 11-13 pull-ups
 
DO NOT skip breakfast or go on a starvation diet! Not only will both of these interfere with your health, they will also cause your body to hang on to weight. Breakfast jump starts your metabolism, and eating something healthy and light every few hours will keep your metabolism running at its peak. When you "fast" (or try to starve the weight off) your body slows down to prepare for the eventuality that it might need that extra fat if it doesn't get food.

Drink LOTS of water. It keeps your body running properly and flushes out impurities, including extra fat, and keeps you from retaining fluids. As far as food, try eating carbs that are as close to whole as possible (ie, fresh fruit or veggies, whole grain bread, etc) and proteins that are as low in fat as possible (lean meat, skim milk products, etc) If you eat one serving of each (whole carb, low-fat protein) every four hours, your metabolism will rock and you will feel great because there will be no sugar highs and lows...and you won't get cravings! Give it a try for a couple days and see how you feel!

Also, keep up that exercise, which will build muscle, improving your BMI and helping to increase your metabolism. :thumb:
 
This only a recommendation, but I suggest you get to bookstore and get the South Beach Diet by Dr. Agas???? (can't remember his name). The book has a sensible approach to losing weight, first rapidly (Phase I is 2 weeks long), then more gradually (Phase II is 4 weeks). You don't say what gender you are, but if you're a male, that 5 pound could be related to muscle mass increase. Overall, eventhough you say you're eating 'healthy', you may be taking in more carbs than you realize, as many 'low-fat' items replace the fat with carbs. Carbs are basically sugar once you digest them, and your body will store that sugar in your fat cells. This is explained succinctly in the book, but you really want to focus on the glycemic index of the food you're eating rather than what the label says. If you can follow Phase I in the book and continue a sensible exercise regimen, you can probably drop 12-15 pounds before I-day. DON'T CHEAT - the diet may leave you feeling a little hungry on the first three days, but it explains how eating more of the right foods at the right times will start you on your way to losing the pounds without feeling hungry. Also, buying the right foods up front will cost a little more, but the Academy is worth it! Good luck and God speed!
 
HB2011 said:
I've been continuing to follow the workout plans, even adding in some extra stuff, GREATLY increased my water intake and have been eating healthy, but have actually seen a 5 pound gain. I am now approx. 69 inches and 198 pounds. I am almost certain that I am below the max fat standard though. Should I be worrying?
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Worrying - no. Worrying will work against you. Among other things, lots of people respond to stress & worry by overeating, or by eating "comfort" food (=junk, usually).

Just keep working out.

If you are 198 pounds because you are not in top shape, be sure to follow sound basic nutrition, but also make sure you are doing a lot of calorie-burning exercises every day. Alternate exercises (swim, bike, run, jump rope) to avoid over-use injury. If you don't increase your caloric intake, but you do 1 hour of serious workout, you can burn an additional 400-1000 calories (depending on what you do and how hard you push) per day. That translates into a loss of 1 pound of fat every 4-10 days. Of course, you will also build muscle, so your total weight may not go down.

Remember, the level of fitness in the "8th week" in the guide sent by USNA is the level of fitness you need to comfortably start Plebe Summer. If you are already at a higher level of fitness, don't settle for that.
 
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