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Home » How to lose weight quickly » How To Lose Weight For The Military: Your 30-Day Plan

Every branch of the military has height and weight requirements that you must fit into before joining. (see a link to each of those at the bottom of the page)

You want to join the military, but youre overweight.

1,000s of young adults want to join the military every year, but theyre either too big or too small.

You need to lose some weight and get fit to prepare you for boot camp.

Losing weight is a combo of the right diet, right exercises, and supplementation to help you reach your weight loss goals.

To help guide you, OMK partnered with a registered dietitian and a certified personal trainer.

Weve put together a 30-day plan that tackles both the nutrition portion, as well as the exercise portion to help you lose that weight fast.

(Note: The following section was written by Maggy Doherty, a registered dietitian from Dallas, Texas. Click here to learn more about her.)

If you are looking to lose weight or improve your health to qualify for military services, one of the most important aspects is taking a close look at what you are eating and implementing lifestyle changes in your diet to reach your goals.

Nutrition plays a major role in our health, athletic performance, and mental stamina.

On one hand, good nutrition can provide us with energy throughout the day, build lean muscle, optimize health, promote longevity, and lower risk of developing diet-related conditions (like diabetes, heart disease, hypertension, stroke, and some cancers).

Related Article: Can You Join The Military With Diabetes? Its Possible

On the other hand, poor nutrition can lead to lower energy levels, decreased mental stamina, poor athletic performance, gastrointestinal distress, higher risk for malnutrition, and increased risk of developing those diet-related diseases.

According to the 2015-2020 Dietary Guidelines for America, the main characteristics of a general, healthful diet include:

Maintaining a healthy weight is a balancing act of calories in versus calories out. If you consume more calories than you burn, you should gain weight. If you consume fewer calories than you expend, you should lose weight. If you consume and expend about the same amount of calories, you should maintain weight equilibrium.

Make your weight loss journey a little simple, easier, and realistic by trying one of these tips:

Remember, slow and steady wins the weight loss race! Take control of your life and your weight by incorporating one healthy change per week.

Meals (Breakfast, Lunch & Dinner):

Snacks (AM & PM):

Notes:

Now lets plug some real foods in:

Depending on your physical activity, age, height, weight, and sex, you may require more or less than the standard 2000-calories to reach your goals.

If you try the plan above (or other diet strategy) and you do not lose weight, subtract 250 calories (remove AM snack OR reduce carbohydrate to 2/3 cup at all meals).

If you still do not lose weight, subtract a total of 500 calories (remove BOTH snacks OR reduce carbohydrate to 1/3 cup at all meals).

If you are losing weight too quickly (>2lbs per week) or trying to gain muscle, add 250 calories (add 3rd bedtime snack).

If you need more calories, add another 250 calories with 2 extra servings of fat in your day (ex: 2 Tbsp. of nuts on oatmeal at breakfast and 1/8 avocado on salad at dinner).

If you need a more individualized approach, have a medical condition (i.e. diabetes, heart conditions, etc.), or have detailed questions about your diet, please contact your local Registered Dietitian.

Breakfast Ideas:

Lunch Ideas:

Dinner Ideas:

Snack Ideas:

(Note: The following section was written by David Sautter, a certified personal trainer with 12 years of experience in the fitness industry. Click here to learn more about him.)

No matter which branch of the military you want to enter, every recruit has to pass a basic fitness test.

While you might be feeling confident, its important to know that the days of being able to perform a few push-ups, pull-ups, and a mile run to get into the armed forces are long gone.

The military has gotten with the times and their fitness tests reflect that.

Lets breakdown what a basic military fitness test requires and the best type of workout to train for it.

While there may be some variation depending on the branch of service, here are the basic expectations for a military fitness test, according to Military.com:

Can you confidently execute 80 push-ups within two minutes? How about a two-mile run in under 13 minutes?

If seeing these requirements is a bit of a reality check, youre not alone.

Instead of worrying whether or not youll be able to pull it off, lets focus on how you can get into perfect shape to crush the fitness test.

One of the best ways to train for this military fitness test is by combining a full-body resistance training program with high-intensity cardiovascular work.

The idea behind this type of workout is that youll challenge all of your major muscle groups at the same, increasing strength, muscle mass, and endurance.

Best of all, youll improve the neuromuscular communication between muscle, tendon, and connective tissue.

In other words, you wont just be stronger; your body will function better overall.

For the full-body workout, you will hit each major muscle group twice per week using weight-based resistance training.

Youll also cycle through four stages of fitness benefits.

In this way, youll achieve all of these benefits if you use this workout program consistently.

As you move from stage to stage, you will increase the number of sets and how much weight you use while decreasing the number of repetitions.

Your cardiovascular exercise will be a mixture of high-intensity and low-intensity cardio.

Both have been shown to promote weight loss, but high-intensity is better at improving your endurance, maximum target heart rates, and oxygen capacity.

Be sure to warm up for 10 to 15 minutes and stretch before every cardio session and weight training workout.

Monday: Full-Body Workout (Endurance)

Tuesday: Cardiovascular Training

Wednesday: Rest Day

Thursday: Full-Body Workout (Endurance)

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

Saturday: Rest Day

Sunday: Cardiovascular Training

Monday: Full-Body Workout (Muscle Growth)

Tuesday: Cardiovascular Training

Wednesday: Rest Day

Thursday: Full-Body Workout (Muscle Growth)

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

Saturday: Rest Day

Sunday: Cardiovascular Training

Monday: Full-Body Workout (Strength)

Tuesday: Cardiovascular Training

Wednesday: Rest Day

Thursday: Full-Body Workout (Strength)

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

Saturday: Rest Day

Sunday: Cardiovascular Training

Monday: Full-Body Workout (Power)

Tuesday: Cardiovascular Training

Wednesday: Rest Day

Thursday: Full-Body Workout (Power)

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

Saturday: Rest Day

Sunday: Cardiovascular Training

When it comes to losing weight, nothing trumps diet and exercise.

With that said, there are some supplements out there that can help to speed up the process.

OMK did some research, and identified the following supplements as being ideal for aiding in your weight loss goals.

Developed by a company called Roar Ambition, Instant Knockout is a revolutionary shredding formula that claims to activate whole body burn.

Its actually a particularly useful supplement for belly fat, as Ive personally used it for that purpose.

Originally developed for MMA fighters and professional boxers, their formula is reportedly based on scientific research and intended to:

Instant Knockout apparently works by boosting your metabolic rate, help reduce your appetite, and fuels energy levels.

Click Here to read our full review of Instant Knockout.

Hunter Burn is a premium performance dietary supplement that claims to burn fat, beat hunger, and help you build muscle.

And they have the proof to back up those claims.

Made up of a proprietary blend of ingredients that includes extracts like Konjac root, Cayenne Pepper, and Matcha Green Tea, Hunter Burn is clinically dosed to help you safely melt away stubborn fat.

While we were a bit skeptical when we initially came across it, the reviews put all of those worries to rest.

Click Here for our full review of Hunter Burn.

Visit the official Hunter Burn website here: http://www.HunterLife.com/Hunter-Burn

Sometimes, its just tough to drag your butt to the gym.

Ite been said that getting there is 1/2 the battle, and I can tell you from experience, theres a more than a hint of truth to that.

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How To Lose Weight For The Military: Your 30-Day Plan

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