Fitness   Nutrition   Readiness Fitness   Readiness Nutrition 


Hot Topics:

SEARCH
 


SITE MAP
HOME



Home Body

   Printable Version


THE ARMY WEIGHT CONTROL PROGRAM
Army Regulation 600–9
Table of Contents
Ch. 1: Introduction
Ch. 2: Responsibilities		   Ch. 3: Proper Weight Control
Table List
Figure List
Introduction
  Summary of Change  
Appendixes
Glossary
Appendix C:   C-2 Continued to C-5 < prev   |   next >

Click Here to download the entire AR600-9 in PDF format.


  1. Invest in yourself.
    1. Make a decision to lose
    2. Get motivated.
    3. Develop a strategy (diet,
    4. Carry out the strategy.
  2. Enjoy the payoffs:.
    1. A healthy appearance.
    2. An improved self-image.
    3. A sense of accomplishment.
    4. A feeling of pride.

C–3. Making nutrition work

Improving your nutrition will increase your mileage in many ways. You can even lose weight while improving performance. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Stay away from food fads—they are usually boring, unhealthy, and too strict and will lead only to temporary weight loss. Compare the benefits of a sound nutrition with the consequences of crash diets, as shown in table C–1.

Table C–1: Nutrition
Sound Nutrition: Provides all required nutrients
Crash Diets: Most often lack some nutrients
Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week)
Crash Diets: Rapid loss of body water and muscle mass—not body fat
Sound Nutrition: Reinforces a good mental outlook
Crash Diets: Symptoms of grumpiness, headaches, anxiety and fatigue
Sound Nutrition: Improves health
Crash Diets: Can cause depression, dehydration, potential serious illness and a slowdown in your body’s metabolism (the rate your body burns calories)
Sound Nutrition: Gives a sense of accomplishment
Crash Diets: End in eventual weight loss and failure
Sound Nutrition: Develops permanent good eating habits
Crash Diets: Encourage unhealthy eating habits of temporary duration

C–4. Basic strategy checklist—a plan for making the right connection

  1. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline—an important ingredient.
  2. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don’t work in a permanent weight control program.
  3. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body’s metabolism. It has also been proven to help supress the appetite.
  4. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control.
  5. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power.
  6. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view.

C–5. Balance check

If you need to lose weight, it’s time to check your energy balance to see what’s tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance:

  1. Increase exercise (frequency and intensity).
  2. Decrease calorie intake.
  3. Combine exercise with calorie reduction for best results.


Appendix C:   C-2 Continued to C-5 < prev   |   next >


Sponsored by the Army National Guard, and the Office of the Chief, Army Reserve.
Copyright 2008