The Army Training System - AskTOP

A combination ofexercise and diet is thebest way to loseunwanted body fat.Aerobic exercise is bestfor burning fat.examples includejogging, walking, swimming,bicycling, crosscountryskiing, androwing.A more accurate way to determinebody composition is by hydrostatic orunderwater weighing. However, thismethod is very time-consuming andexpensive and usually done only athospitals and universities.Soldiers who do not meet Armybody fat standards are placed on formal,supervised weight (fat) loss programsas stipulated in AR 600-9. Suchprograms include sensible diet and exerciseregimens.Diet and ExerciseA combination of exercise and dietis the best way to lose excessive bodyfat. Losing one to two pounds a weekis a realistic goal which is best accomplishedby reducing caloric intake andincreasing energy expenditure. Inother words, one should eat less andexercise more. Dieting alone can causethe body to believe it is being starved.In response, it tries to conserve its fatreserves by slowing down its metabolicrate and, as a result, it loses fat at aslower rate.Soldiers must consume a minimumnumber of calories from all the majorfood groups, with the calories distributedover all the daily meals includingsnacks. This ensures an adequate consumptionof necessary vitamins andminerals. A male soldier who is notunder medical supervision when dietingrequires a caloric intake of at least1 ,500; women require at least 1,200calories. Soldiers should avoid dietsthat fail to meet these criteria.Trying to lose weight with fad dietsand devices or by skipping meals doesnot work for long-term fat loss, sinceweight lost through these practices ismostly water and lean muscle tissue,not fat. Losing fat safely takes timeand patience. There is no quick andeasy way to improve body composition.The soldier who diets and does notexercise loses not only fat but muscletissue as well. This can negativelyaffect his physical readiness. Not onlydoes exercise burn calories, it helps thebody maintain its useful muscle mass,and it may also help keep the body’smetabolic rate high during dieting.Fat can only be burned duringexercise if oxygen is used. Aerobicexercise, which uses lots of oxygen, isthe best type of activity for burningfat. Aerobic exercises include jogging,walking, swimming, bicycling,cross-country skiing, rowing, stairclimbing, exercise to music, and jumpingrope. Anaerobic activities, such assprinting or lifting heavy weights,burn little, if any, fat.Exercise alone is not the best way tolose body fat, especially in largeamounts. For an average-sized person,running or walking one mileburns about 100 calories. Becausethere are 3,500 calories in one poundof fat, he needs to run or walk 35 milesif pure fat were being burned. In reality,fat is seldom the only source ofenergy used during aerobic exercise.Instead, a mixture of both fats andcarbohydrates is used. As a result,most people would need to run or walkover 50 miles to burn one pound of fat.A combination of proper diet andaerobic exercise is the proven way tolose excessive body fat. Local dietitiansand nutritionists can help soldierswho want to lose weight by suggestingsafe and sensible diet programs. Inaddition, the unit’s MFT can designtailored exercise programs which willhelp soldiers increase their caloricexpenditure and maintain their leanbody mass.5-1