Losing is such sweet victory when it comes to weight. Read about how plus-sized recruits battle obesity through their Obese Basic Military Training (BMT) Programme.
With his tall, tanned and toned physique, Recruit (REC) Jeremy Ng (pictured right) looked quite the hunk as he stood in the scorching sun, waiting to do a photoshoot with PIONEER.
Just five months ago, it was a different picture altogether. Weighing a hefty 109.7kg when he enlisted in end November last year, he had lost 24kg (as at time of print) through the Obese BMT Programme.
Dubbed the "Best Slimming Programme" in Singapore by some BMT commanders, this 19-week programme caters to recruits with a Body Mass Index (BMI) of above 27. "The obese curriculum helps with weight loss management, and increases the number of combat-deployable soldiers in the SAF (Singapore Armed Forces)," said Lieutenant Colonel Garrick Gui, Commanding Officer of the Basic Military Training Centre (BMTC) School 1.
How it works
The first 10 weeks of the programme focus on physical training, while the next nine weeks are no different from the ordinary BMT programme, said Captain (CPT) Justin Chow, Officer Commanding of Apache Company in School 1.
He explained what the first phase entails: "The training is progressive. The recruits first do cardio training, such as brisk walking and aerobics, which is less intensive. As their fitness level improves, we move them towards strength training, which includes circuit training and IPPT (Individual Physical Proficiency Test) skills training." IPPT skills training involves specific exercises that will help recruits improve on the IPPT stations that they are weak at.
After the physical conditioning phase, these recruits learn soldiering skills under the usual BMT syllabus. During this phase, they go through activities such as the Standard Obstacle Course (SOC), Battle Inoculation Course (BIC) and field camp, before their 19-week training culminates in a 24km route march from Pulau Tekong to the Marina Bay Floating Platform.
Eating right
Contrary to what many may believe, recruits under the obese programme eat the same food in the cookhouse as other recruits. However, commanders discourage those in the obese programme from bringing junk food into camp. "We don't want them to waste the effort they put in training, so we want to instil in them self-control," said CPT Chow.
Dieticians from Changi General Hospital (CGH) also conduct a one-day dietary and wellness programme for these recruits. "We teach them the principles of weight management, the benefits of healthy eating, the disadvantages of fad diets and tips on how to make healthy food choices outside of camp," elaborated Ms Joanna Tan, a Senior Dietitian at CGH.
She added: "Hopefully, whatever we share gets translated into healthier dietary practices, where recruits learn to choose healthier food alternatives and make positive changes to their lifestyles."
Lifestyle shock
Like all recruits, those in the Obese BMT programme found that life in BMT required some getting used to. REC Goh Zhi Hao from Apache Company recalled how he felt when he enlisted: "I was quite sian (frustrated) because 19 weeks of BMT is very long, and I wouldn't be able to see my girlfriend often."
He also missed his usual dose of fast food during the early weeks of BMT. "I used to have McDonald's twice a day when I was working as a contractor and had to eat big meals. In camp, there's no fast food, and even when I book out, I can't feast on fast food or I'll put on weight again."
Given their former sedentary lifestyles, the level of physical activity at BMT was a rude shock for the recruits. "When I was studying for 'A' levels, I stopped exercising and I ate a lot," admitted REC Asvinkumar s/o Sekar. "Luckily, the training here is progressive, which helped my body to cope, so I didn't feel like I was pushed way beyond my limits."
LTC Gui added that former obese recruits who go on to command schools often get posted back to School 1 as they are better able to empathise with and motivate recruits through their personal experience.
Crossing hurdles
Asked what the toughest part of their BMT was, many whom PIONEER spoke to unanimously agreed that it was passing their IPPT.
"I never passed NAPFA (National Physical Fitness Award) when I was studying in poly (polytechnic), and I used to fail almost all the stations," said REC Muhammad Farid bin Abdul Rahim, who used to clock 18 minutes in the 2.4km run before enlistment. After 14 weeks in the BMT programme, he had something to cheer about: achieving a timing of 11m:10s for the run.
However, he was disappointed by his score of 198cm at the Standing Broad Jump station (the passing mark is 216cm). "For once in my life, I had so many people motivating me. My section and platoon mates kept encouraging me, but I couldn't do it," said REC Farid sadly.
"There's one more IPPT, the re-test, so I'm going to train harder. I really want to pass that." REC Farid went on to pass the re-test and would have gotten a Silver if not for his Standing Broad Jump.
For REC Ng, whose aim when he enlisted was to enter command school (Officer Cadet or Specialist Cadet School), attaining a silver for his IPPT put him closer to his goal. He said: "With my silver, I think I stand a chance."
Slimmer and fitter
The training, although tough, helped most of these recruits to lose at least 8kg. REC Ravinderpal Singh Gill, who dropped about 8kg from his initial weight of 76.9kg, said BMT had made him more particular about what he eats. "My parents even say I'm a positive influence on them, because they eat what I order, and I usually order healthier food now. Sometimes I even make my own salads at home."
This weight loss also gave the recruits an advantage in combat training, said REC Muhammad Razi bin Abdul Rahim, after he had completed the BIC. "If I'd done the BIC at the start of BMT, I probably wouldn't be able to finish the course. My fitness used to be so bad!"
Moving on
As they drew near their Passing Out Parade (POP) on 13 Apr, many recruits commented that they would miss their section and platoon mates. REC Goh even said that he'd miss the physical training phase of his BMT. "That was when we got to exercise and lose weight together, and we saw how all of us got slimmer by the day. It's this kind of thing that makes us want to go through more together."
CPT Chow had some final words for his recruits: "This batch's results are the best that I've seen in the five batches I've led, and they've been very enthusiastic about the training.
"I hope the 19-week programme showed them that they can achieve what they put effort into. Even if they're bigger in size, they can be as good as everyone else."
Time to downsize!
These two recruits, who shaved off more than 15kg during their Basic Military Training (BMT), share their success stories.
Recruit (REC) Jeremy Ng
Weight loss: 24 kg
Weight and BMI
At enlistment: 109.7kg, BMI 31.56
After 16 weeks of BMT: 85.7kg, BMI 24.66
Exercise regime
Before enlistment: Played soccer twice a week
Currently: Does weights training on weekends, jogs twice a week
Diet on weekends
Before enlistment: Breakfast - a bowl of porridge and a packet of fried noodles; lunch and dinner - rice with meat and vegetables; supper - prata, mee goreng or bak kut teh; potato chips and soft drinks in between meals
Currently : Breakfast - oats and a slice of bread; lunch - porridge; dinner - less rice with meat and vegetables; supper only when it's soup
How do you feel about the "new you"?
"I feel great, because I'm at the peak of my physical fitness, and my physique now is even better than when I was in secondary school! I never want to go back to the way I was; I want to stay fit so that I can take better care of my parents in future."
Any tips on losing weight?
"Tell yourself that you can do it, and you will achieve it. Be patient as effective weight loss is gradual; there'll be a time when your weight stagnates, and that's when people lose motivation. When that happens, increase the intensity, push on, and you'll see results. Watch your diet too, and reward yourself occasionally to keep yourself motivated."
REC Muhammad Razi bin Abdul Rahim
Weight loss: 18 kg
Weight and BMI
At enlistment: 98kg, BMI 30.71
After 16 weeks of BMT: 80kg, BMI 24.7
Exercise regime
Before enlistment: Played soccer occasionally
Currently : Plays soccer and jogs every weekend
Diet on weekends
Before enlistment: Breakfast - a can of Coke and three pieces of prata; lunch and dinner - rice with meat and curry; supper - McDonald's or roti john
Currently: Breakfast - two pieces of prata and water; lunch and dinner - less rice and meat and more vegetables; no more supper
How do you feel about the "new you"?
"I think it's scary to book out of Tekong, because there are a lot of temptations to eat fast food! But I'm more disciplined now, and I'll watch what I eat. I'm also more active, and now when I play soccer, I'm fit enough to chase my friends for the ball."
Any tips on losing weight?
"Plan the time to exercise in your schedule, and stick to it. Don't exercise only when you feel like it... Set reasonable goals, like losing 1kg every two weeks. If you're disciplined, you'll get there slowly but surely."
