Meeting AFROTC Weight Requirements

[flyforever01]

Okay, I have a question. I am a female, 5'5" tall, but only 107 lbs (and no, I do not have eating problems, I am naturally slender). I've applied for an AFRTOC scholarship (I'm still waiting to hear back from the HSSP board). The AFROTC weight minimum for my height is 114 lbs. I was 110 a few months ago, then I started working out more seriously to better my PFT (which was an 86 or so) and lost three pounds. How do I put on seven pounds in the next few months without hurting my PFT scores? I've asked a few USAF recruiters, and they gave me blank looks. My friends tease me for having the opposite weight problem as most of America. Any tried-and-true advice would be appreciated. Thanks!

 

[nick4060]

Ive known several girls in AFROTC with the same issue. They all got waivers without too much trouble. As long as there's no underlying medical issues, eating disorders, etc. you should be fine. The cadre at your Det should be able to help you through it. Im sure theyve seen it before.

 

[Pima]

They will tape you, don't worry so much about the weight, worry about the BMI.

Our DS is 5'10 and 147 lbs, so he is constantly taped. It isn't a big deal. It becomes a big deal when you need a waiver for being taped. DS was told flat out for SFT, if you lose 3 lbs there you will need a waiver. Fear set in because being in Alabama in August in the field, you can easily sweat out 3 lbs.

Keep working out, and most likely your weight will go up because it will turn into muscle which weighs more than fat. It is also tricky because muscle burns calories at a higher rate, so you need to perfect that workout to maximize muscle while minimizing fat burning.

The 86 right now is considered low, but take a look at where you are weak. Most likely it is one specific area. Upper body, running, etc. Work out concentrating on that one area. For ex: if you are maxing the run, lower the frequency and work out on push ups instead. If you can max those two, but can't do a butterfly kick, work out on getting that perfected.

The goal is to work on your weaknesses while maintaining your strengths. By doing the whole PFT over and over again you are being like a hamster in the wheel...getting nowhere fast.

Hope that helps.

OBTW for our DS he always maxes upper body, so he only does that @1 a week, he is weak in his run, so that is where he always trains. He changes it up, plays racquetball, soccer, football, etc on off days, this allows him to work on stamina too, because the way the PFT is administered is a change up. He scored the last one with a 97.

 

[dunninla]

Muscle does weigh more than fat, but by doing mostly cardio (running), you're not building any muscle mass.

You have two choices:

You can add muscle weight by doing heavy weights, or you can simply add body fat by eating a lot more. It's too bad you're not already a freshman in college because you'll gain 7-10 lbs. just by eating the unlimited food in the dorms. It's actually called "the freshman 15".

Obviously the 1st option is preferred, assuming you lift under supervision of a trainer who can give you a good routine for the next 3-4 months. Do not attempt heavy weight work without supervision. The method that breaks down and builds muscle mass is to do a smaller number of reps with the maximum weight you can handle -- under 10 reps. (as opposed to lighter weights with lots of reps). Simple exercises like bench pressing to build arm and chest muscle, and squats to build thigh/gluteal muscle. You can also do curls for your biceps but that really won't make much difference in weight. Anyway, the professional trainer you work with will give you what you need to build the muscles in balance... chest, legs, back, arms.

2) Do a little research to see what it is that sumo wrestlers eat... very high calorie meals of carbohydrate combined with high protein will add body fat as well as sustain the weight work you will do alongside the heavy eating! Gaining weight is simple... you take in more calories than you burn. Just keep eating. Sumo wrestlers eat a stew of mostly white rice and fish.

7 lbs. is not that much to add on... you can easily do it.