Embarrassing issue here--
I'm about 10 pounds overweight for my height. I'm female 5'4" and 155 pounds, and the max for army is 145. I am definitely losing weight and will weigh a LOT less by R day, and I have passed my CFA. I have my medical exam on Monday, and I'm worried my weight will be a DQ. Does anyone have any insight to this? I'm trying to cut weight by Monday, but not a whole lot can be done in four days haha.
Thanks!
I am sure that a few pounds will not disqualify you, as some people posted on here. However, if you want to be under 145lbs by the medical exam date (January 20th) just to be sure, you can follow what I`m about to tell you to have a near guaranteed weight loss within a couple or more days. 7-10 pounds that all of us as humans carry is our water weight, which can be lost in a day through sweat and dehydration. To lose this water weight in a few days running in layers of clothing is key. What you want to wear is two layers of pants or shorts, and three or four sweat shirts, hoodies.. etc., but make sure most of the stuff you`re wearing are made of cotton (sweatpants, sweatshirts). The next step is to run about 3-4 miles in tempo (fast but comfortable) pace. Tempo pace is a also known as threshold pace, to do a tempo run you take your best mile time (not the cfa b/c that is most likely not your best since you do it after all of the other events) and add about 50-60 seconds to that time, and you`ll get your tempo pace. If you do this once or twice a day, until Monday, you should be under or at 145. Additonally, make sure you push yourself on the last mile and hydrate properly. If you don`t hydrate properly, because you lose water weight faster, and decide to do a tempo run you`ll feel lightheaded on the run, which may cause other DQ issues, so hydrate but don’t overhydrate (to avoid running cramps). Depending on you fitness you can increase your distance, but a tempo run above 12 miles is not a tempo run because you will be working with a different group of muscles. However, if you don`t run on a daily basis, don`t go above 5 miles per day. This is because your joints will be surprised by the sudden distance so you`ll experience injuries (soreness, shin splints) the next day. Trust me this will most likely work if you follow it, I know this from experience. I had my dodmerb exam about a month and a half ago, and I had a problem that was opposite from what you`re dealing with. This problem was that I was underweight (nearly 5’ 10 and 125lbs) and I had to be at least 128, for my height and gender(male),by the exam date, which was very difficult for me to do. This was because I was around the championship timeline of my cross country season, so every day for practice we would do long runs, tempo runs and speed runs, and every day I would lose water weight. To solve this I had to over eat (about 1000 calories more daily), and even then there were days were I would lose weight. However, during my dodmerb I managed to reach 129.4lbs, and I found out two days ago I was medically qualified. I tell you my story because it shows how effective tempo runs are in losing water weight, since I had to eat until I got tired to even add .5 Lbs. to my weight. So if you do them for two or three days and follow your normal diet and hydration you`ll lose those 10 lbs. Additionally, if you decide to do the workout do a proper warm-up and a cool down to prevent any injuries.
Your schedule
Warm Up- 5-10 minutes (you can decide how fast or slow you want to run, but a warm up should feel like you can have a full conversation in that pace)
Dynamic stretch (I`ll give you a link to a YouTube video on how to do it)
The tempo run (3-4 miles, or more, or less but not below 2)
Cool down (same time and pace as the warm up)
Static stretch (I put a link to the how to video)
Dynamic stretch
http://www.youtube.com/watch?v=MO2ZrHs6v7k
Static stretch
http://www.youtube.com/watch?v=Ak1OyV22-wg
I hope this helps you, but don`t worry too much about only 10lbs. Remember that this is just to be sure so don`t be discouraged or stressed, because you`ll probably be qualified for height and weight standards in your current status.
