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The procedures for the measurements of height, weight, and specific body circumferences for the estimation of body fat are described in this appendix.
Although circumferences may be looked upon by untrained personnel as easy measures, they can give erroneous results if proper precautions are not followed. When measuring circumferences, compression of the soft tissue is a problem that requires constant attention.
The tape measure will be made of a nonstretchable material, preferably fiberglass; cloth or steel tapes are unacceptable. The height will be measured with the Soldier in stocking feet (without shoes) and standard PT uniform (gym shorts and T-shirt), standing on a flat surface with the head held horizontal, looking directly forward with the line of vision horizontal, and the chin parallel to the floor.
The weight will be measured with the Soldier in a standard PT uniform (gym shorts and T-shirt). If the weight fraction of the Soldier is less than 1⁄2 pound, round down to the nearest pound.
If the weight fraction of the Soldier is 1⁄2 pound or greater, round up to the next whole pound. Each set of measurements will be completed sequentially to discourage assumption of repeated measurement readings. It is extremely important that you read all of these instructions before attempting to complete the body fat content worksheets. Before starting, have a thorough understanding of the measurements to be made as outlined in this appendix. Male and female Soldiers who fall below the minimum weights shown in table 3–1 will be referred for immediate medical evaluation. 1 Height will be measured in stocking feet (without shoes), standing on a flat surface with the chin parallel to the floor. 3 All measurements will be in a standard PT uniform (gym shorts and T-shirt, without shoes). 4 If the circumstances preclude weighing Soldiers during the APFT, they will be weighed within 30 days of the APFT. 5 Add 6 pounds per inch for males over 80 inches and 5 pounds for females for each inch over 80 inches.
The Soldier will be notified in writing of the proposed action, the basis for the proposed action, and the consequences of denied enrollment and removal from the selection list.
The Soldier will be provided an opportunity to submit matters in rebuttal in a reasonable period of time (not to exceed 5 working days) from receipt of notification. The approval authority is the Soldier’s general court-martial convening authority, who will take prompt action consistent with the best interests of the Army after review of all matters submitted.
Arriving at professional military schools (other than DA board select or PCS schools) who do not meet body fat composition standards will be denied enrollment without further process and reassigned in accordance with paragraph 3–1d(6). If the school for which enrollment has been denied is the result of local selection, the installation commander may determine the Soldier’s eligibility for subsequent attendance at the school.
If the school for which enrollment has been denied is the result of normal career assignment, the Soldier is eligible for subsequent attendance at the school providing the Soldier meets the standards defined in paragraph 3–1c. When the unit commander or supervisor determines that the individual’s appearance suggests that body fat is excessive. The sample correspondence shown in figure 3–1 will be completed and retained by the unit commander or supervisor to document properly recommendations and actions taken in each case. Conduct a thorough medical evaluation to rule out any underlying medical condition (for example, a metabolic disorder) that may be a cause for significant weight gain. Prepare any profile associated with the underlying diagnosis in accordance with AR 40-501, chapter 7.
The sample correspondence shown in figure 3–1 will be completed and retained by the unit commander or supervisor to properly document recommendations and actions taken in each case.
Refer Reserve Component personnel to their personal physicians (at an individual’s expense) for further evaluation or treatment. Determine whether an individual’s condition is medically disqualifying for continued service. The required weight loss goal of 3 to 8 pounds per month is considered a safely attainable goal to enable Soldiers to lose excess body fat and meet the body fat standards described in paragraph 3–1c.
As an exception to paragraph 3–2g, an individual who has not made satisfactory progress after any two consecutive monthly weigh-ins may be referred by the commander or supervisor to health care personnel for evaluation or reevaluation. Commanders and supervisors will remove individuals administratively from a weight control program as soon as the body fat standard is achieved.
If health care personnel determine that the condition is due to an underlying or associated disease process, action described in paragraph 3–2d will be taken. Have made satisfactory progress toward their weight loss (as indicated in the glossary), or are at or below the screening table weight (table 3–1).
If separation action is not initiated or does not result in separation, the individual will be entered or continued in a weight control program, as specified in paragraph 3–2e.
Within 12 months following removal from the AWCP and no underlying or associated disease process is found as the cause of the condition, the unit commander will initiate separation proceedings per paragraphs 3–2g and j.
After the 12th month, but within 36 months from the date of the previous removal from the program, and if no underlying or associated disease process is found as the cause of the condition, the individual will be allowed 90 days to meet the standards.
Personnel who meet this regulations’s standards and become pregnant will be exempt from the standards for the duration of the pregnancy plus the period of convalescent leave after termination of pregnancy. If the individual is determined to exceed the body fat standard and the condition is due to an underlying or associated disease process, action described in paragraph 3–2d will be taken. Inherent in the responsibility of selection boards is the obligation to select only those individuals who are considered to be physically fit to perform the duties required of them at all times. Records will be maintained in the Military Personnel Records Jacket for personnel in weight control programs.
Upon removal from the weight control program, unit records on participation in a weight control program will be maintained in the Military Personnel Records Jacket for a period of 36 months from date of removal. Exceptions to policy for Active Army personnel (including RC personnel on AD) are prescribed in this subparagraph.
Pregnant Soldiers (except those Soldiers who have medical conditions as listed in paragraph 3–2d) who are otherwise fully qualified for reenlistment, including those with approved waivers, but who exceed acceptable standards prescribed in this regulation, will be extended for the minimum period that will allow birth of the child, plus 6 months.
Medically documented conditions (para 3–2d) preclude attainment of required standards.
Requests for exceptions to policy will be forwarded through the chain of command, with the commander’s personal recommendation and appropriate comment at each level. Soldiers who have completed a minimum of 18 years of active Federal service may, if otherwise eligible, be extended for the minimum time required to complete 20 years active Federal service.
USAR Soldiers who have completed a minimum of 18 years of qualifying service for retired pay at age 60 may be extended for the minimum time required to complete 20 years qualifying service. ARNG Soldiers who have completed a minimum of 18 years qualifying service for retired pay at age 60 may be extended for the minimum time required to complete 20 years qualifying service by the State Adjutant General; disapproval authority is the CNGB. This appendix explains the basic principles of weight loss while maintaining normal nutrition. To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. Calories don’t deserve a bad name unless your intake is greater than your requirement. The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Substitute plain, unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. Use diet margarine or plain yogurt on baked potatoes instead of margarine, butter, or sour cream. Request diet salad dressing, vinegar, or lemon juice for your salad; most restaurants have them.
Avoid rich desserts, ice cream, gelatin, pastry, candy, cookies, pies, cakes, sugar, honey, jam, jelly, regular soda, and other sweets.
If you MUST have a snack, have fresh fruits, a few crackers or pretzels, or delicious low-calorie raw vegetables. Low-calorie beverages, black coffee, unsweetened sodas, and mineral water add no calories to your diet.
Total 470 Choose Zero Calorie Beverages: Coffee or tea without cream or sugar, club soda, mineral water, iced water with lemon or lime.
Total 550 Choose Zero Calorie Beverages: Coffee or tea without cream or sugar, club soda, mineral water, ice water with lemon or lime.

If you’re serious about losing weight, it will be easy to give up these typical excuses.
Don’t be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts).
If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Professional military or civilian schooling: This includes all individual training courses beyond initial entry training.
Weight control: An individual program by which each Soldier attains and maintains an acceptable weight and body composition through self-motivation or involvement in an official weight control program. AR 600-9, The Army Weight Control ProgramWhen initially informed of the pregnancy, the Soldier shall continue her physical fitness program under the supervision of medical authority. CADET PHYSICAL FITNESS PROGRAMCAPP 52-18 1 April 2003 4 Chapter 1 THE CADET PHYSICAL FITNESS PROGRAM CADETS' INTRODUCTION The goal of the cadet physical fitness program is to make you physically fit and to motivate you to develop a lifelong habit of exercising regularly. Army Physical fitness Research Institute (APFRI) Academic …Army Physical fitness Research Institute (APFRI) Academic Year 2012 (AY12) Softball Pre-Season Training Guidelines Dear AY12 Student, Welcome to the Army War Please incorporate these guidelines into your regular physical fitness program before your arrival and prior to the start of the softball season.
Standards Of Medical FitnessWill only be made under extraordinary circumstances and only with the approval of TSG (Headquarters, Department of the Army, (HQDA) (DASG-HS-AS)). 51-year-old Finishes Basic Training At Fort Leonard WoodA 51-year-old woman has finished basic training at Fort Leonard Wood, becoming one of the oldest people to go through the 10 weeks of physical and tactical drills.
Program Aims To Boost Military Fitness – YouTubeAn exercise program aims to increase physical fitness levels for prospective and current members of the military. Royal Canadian Air Cadets – Wikipedia, The Free EncyclopediaRoyal Canadian Air Cadets is a Canadian national youth program for persons aged 12 to 18.
A Army fitness program, military bodybuilding, Army physical fitness programs, canadian armed forces physical fitness programs, fitness improvement program army, military conditioning bodybuilding, military training bodybuilding. The individual taking the measurements must have a thorough understanding of the appropriate body landmarks and measurement techniques. The tape will be applied so that it makes contact with the skin and conforms to the body surface being measured. Cloth measuring tapes will stretch with usage and most steel tapes do not conform to body surfaces.
Each sequential measurement will be within 1⁄2 inch of the next or previous measurement.
For males, complete 1 set of abdomen and neck measurements, NOT three abdomen circumferences followed by three neck circumferences. Measure abdominal circumference against the skin at the navel (belly button), level and parallel to the floor.
Measure the neck circumference at a point just below the larynx (Adam’s apple) and perpendicular to the long axis of the neck. Measure the natural waist circumference, against the skin, at the point of minimal abdominal circumference. The purpose of this form is to help determine the Soldier’s percent body fat using the circumference technique described in this regulation. A scale for measuring body weight, a height measuring device, and a measuring tape (see specifications in para B–1d) for the circumference measurements are also required.
Commanders and supervisors will monitor all members of their command (officers, warrant officers, and enlisted personnel) to ensure that they maintain proper weight, body composition, and personal appearance. However, all personnel are encouraged to achieve the more stringent Department of Defense goal, which is 18 percent body fat for males and 26 percent body fat for females. The approval authority must approve enrollment denial and removal from the DA board select list if he finds that, in light of all the facts and circumstances, the Soldier’s failure to meet body fat standards was the result of a lack of self-discipline expected of a Soldier of similar rank and experience.
Soldiers will be attached to the installation pending clarification of assignment instructions for follow on assignment.
In addition, for Soldiers in a TDY enroute or PCS status, the school commandant will notify the gaining installation commander that the Soldier reported to the school not meeting body composition standards.
Percent body fat measurements will be accomplished by company or similar level commanders (or their designee) in accordance with standard methods prescribed in appendix B of this regulation. If an underlying medical condition cannot be controlled with medication or other medical treatment, the medical professional will refer the Soldier to a medical evaluation board (MEB). Temporary or permanent profiles will not be granted to exempt Soldiers from the requirement to meet body fat standards; therefore, such profiles will be deemed invalid. The use of certain medications to treat an underlying medical disorder or the inability to perform all aerobic events may contribute to weight gain but are not considered sufficient justification for noncompliance with this regulation. A physician must note the approximate amount of time treatment is needed before the Soldier can be continued in the AWCP.
Weigh-ins will be made by unit personnel monthly (or during unit assemblies for ARNG and USAR personnel) to measure progress.
The screening table weight will not be used to remove Soldiers from a weight control program.
To assist commanders and supervisors, a flow chart outlining procedural guidance is shown at figure 3–2. The commander or supervisor will consider the response and initiate separation action if no adequate explanation is provided, unless the individual submits an application for retirement, if eligible. Personnel who meet the body fat standard after that period will be removed from the program. They will be entered in a weight control program, if required, after completion of 135 days of convalescent leave and with approval of a medical doctor that they are fit for participation in a weight control program. Compliance with the AWCP as prescribed in this regulation will be considered in the selection process for promotion, professional military or civilian schooling, or assignment to command positions. On transfer from one unit to another, the losing commander or supervisor will forward a statement to the gaining unit with information indicating the status of the individual’s participation in a weight control program. If the Soldier is transferred to another unit prior to completion of 36 months, action will be taken in accordance with paragraph 3–2m. In such cases, the type of ongoing treatment will be documented; the extension will be for the minimum time necessary to correct the condition and achieve the required weight loss. A clearance from the doctor that the Soldier is medically fit to participate in a weight control program is required. Retirement must be accomplished not later than the last day of the month in which the Soldier attains retirement eligibility. Transfer to the IRR, Retired Reserve, or discharge will be accomplished at the end of the retired year in which the Soldier attains the 20 qualifying years. It does not replace the requirement for Active Army and RC units with Soldiers exceeding the body fat standards to be provided weight reduction counseling by qualified health care personnel. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue.
When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat.
It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Twelve to 14 calories per pound are required if you are not involved in exercise on the job or off duty. Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains).
There is no single food that is so high in calories that a small amount cannot be eaten occasionally.
Braise in covered pan on stove top or pan broil in a nonstick pan; and add spices to enhance flavors. If the meat has been fried (southern style chicken, schnitzel), remove the coating and eat only the meat. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites.
Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom, anger, loneliness, or discouragement.
Make your meals last longer, slow down, enjoy flavors, pause halfway through meals and don’t stuff yourself.
For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource; designated unit fitness trainer or training NCOs are also excellent resources to consult for basic nutrition information and exercise program development. The objective of the Army Physical Fitness Training Program is to enhance combat readiness by developing and sustaining a high level of physical fitness in soldiers as measured by: (1) Cardiorespiratory endurance.

It is administered by the Canadian Forces (CF) and funded through the Department of National Defence (DND) with additional support from the civilian Air Cadet League of Canada (ACL). The Body Building and Fitness Programs website will become not responsible for printing or typographical errors. Unit commanders will require that designated personnel have hands-on training and read the instructions regarding technique and location and practice before official determinations are made. The tape measure will be calibrated—that is, compared with a yardstick or a metal ruler to ensure validity. Continue the process by measuring the abdomen and neck in series until you have three sets of measurements. The waist circumference is taken at the narrowest point of the abdomen, usually about halfway between the navel and the end of the sternum (breast bone). Place the tape around the hips so that it passes over the greatest protrusion of the gluteal muscles (buttocks) keeping the tape in a horizontal plane (parallel to the floor).
Heights and weights will be recorded on their TDY orders (DD Form 1610 (Request and Authorization for TDY Travel of DOD Personnel), block 16) or on their PCS packets. The school commandant will notify the Human Resources Command (HRC) of the Soldier’s ineligibility for schooling and request clarification of assignment instructions.
If enrollment is denied, Soldiers will be reported immediately as available for assignment and attached to the installation pending assignment instructions from HRC–Alexandria. For M-Day and Title 32 AGR Soldiers, the school commandant will forward the memorandum to the Adjutant General of the State concerned. The memorandum from the school commandant will be forwarded to the Adjutant General of the State concerned. The receiving unit commander will screen the Soldier upon arrival and enroll the Soldier in the AWCP if the body composition standard is not met. For instance, a Soldier who is medicated for an underactive thyroid gland may need 3 months before the medication enables the Soldier to begin to lose weight at the same rate as an individual with a normal functioning thyroid gland. These actions will be taken unless a medical reason is found to preclude the loss of weight or there are other good causes to justify additional time in the AWCP.
USAR personnel who fall under the purview of this paragraph will be released from AD or discharged, as appropriate.
This procedure also applies to individuals in a medical holding unit who have been hospitalized for long periods.
Procedures for commanders and supervisors to provide current information for use by selection boards indicating whether individuals meet the prescribed standards will be included in DA regulations or issued by separate correspondence. Transfer to the IRR, Retired Reserve, or discharge will be accomplished at the end of the retirement year in which the Soldier attains the 20 qualifying years. This guide will be used as a supplement to weight reduction counseling and as a guide for commanders in developing an effective weight control program. The higher the fat, the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy.
To lose weight, a good mental attitude helps self-discipline—an important ingredient. It improves flexibility, strength, endurance and weight loss by speeding up the body’s metabolism.
Crisp-cooked vegetables usually don’t require as much seasoning as overcooked vegetables. For example, baked potatoes with a small amount of sour cream or margarine is a good choice. For example, an individual who weighs 200 pounds and 18 percent body fat has 36 pounds of fat. Army Center for Health Promotion and preventive Medicine (USACHPPM) has developed a scientifically based program that has proven useful. Two members of the unit will be utilized in the taking of measurements, one to place the tape measure and determine measurements, the other to assure proper placement and tension of the tape, as well as to record the measurement on the worksheet (DA Form 5500 (Body Fat Content Worksheet (Male) and DA Form 5501 (Body Fat Content Worksheet (Female)). Note, however, that in the hip circumference more firm pressure is needed to compress gym shorts. This is done by aligning the fiberglass tape measure with the quarter inch markings on the ruler. For females, complete one set of neck, waist (abdomen), and hip measurements, NOT 3 neck followed by three waist (abdomen), and so on. When this site is not easily observed, take several measurements at probable sites and record the smallest value. Check front to back and side to side to be sure the tape is level to the floor on all sides before the measurements are recorded. Soldiers exceeding the screening table weight in table 3–1 will not be allowed to depart their command until the commander has determined they meet body fat composition standards. If this cannot be accomplished, a female Soldier will be present when males measure females. On completion of the period of extension, the Soldier will be reevaluated under paragraph 3–2. Stay away from food fads—they are usually boring, unhealthy, and too strict and will lead only to temporary weight loss.
Women generally have a higher percentage of body fat than men because of genetic and hormonal differences; thus, body fat standards differ among men and women by age groups.
The individual taking the measurements will be of the same sex as the Soldier being measured; the individual who assists the measurer and does the recording may be of either sex. All measurements are made in the horizontal plane (parallel to the floor), unless indicated otherwise.
Continue the process by measuring neck, waist (abdomen), and hip series until you have 3 sets of measurements.
The tape will be as close to horizontal as anatomically feasible (the tape line in the front of the neck will be at the same height as the tape line in the back of the neck). Because the Soldier will be wearing gym shorts, the tape can be drawn snugly to minimize the influence of the shorts on the size of the measurement.
Personnel exceeding the screening table weight (table 3–1) or identified by the commander or supervisor for a special evaluation will have a determination made of percent body fat. For non-AGR Soldiers, the memorandum is forwarded to the first general officer in the Soldier’s chain of command. Pending clarification of further instructions, attach the Soldier to the office of the senior USAR advisor at the installation.
IRR members on AT, ADT, and special active duty for training will have a weigh-in and body fat evaluation (if required) by the unit to which attached.
Military readiness demands weight control—the spin-off is less likelihood of developing heart disease, high blood pressure, and diabetes. Compare the benefits of a sound nutrition with the consequences of crash diets, as shown in table C–1.
The two will work with the Soldier between them so the tape is clearly visible from all sides. Active Army and Reserve Component Soldiers exceeding body fat standards in table 3–1 (determined to be overfat), will be provided exercise guidance, dietary information or weight reduction counseling by health care personnel, and assistance in behavioral modification, as appropriate, to help them attain the requirements of the Army. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. You have to make and follow your own rules according to your ability to control what you eat. Take all circumference measurements three times and record them to the nearest 1⁄2 inch.
If any one of the three closest measurements differs by more than 1 inch from the other two, take an additional measurement and compute a mathematical average of the three measurements with the least difference to the nearest 1⁄2 inch and record this value. But if you plan your diet, and diet according to your plan, you can include a favorite high calorie food item as a special occasional treat. The weight reduction counseling may be accomplished prior to or shortly after entry into a program.
In the interim, the current Army supply system or any other fiberglass tape not to exceed 5⁄8 inch may be used if retractable tapes cannot be purchased by unit budget funds available and approved by installation commanders.

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