Chief of Army Staff, General Upendra Dwivedi, visited Srinagar where he met with the Honorable Lieutenant Governor of Jammu & Kashmir, Shri Manoj Sinha, to discuss the prevailing security situation in the region. During their meeting, General Dwivedi reaffirmed the Indian Army’s staunch commitment to maintaining peace and harmony across the state.
In his visit, General Dwivedi conducted a comprehensive review of the security landscape especially in light of the upcoming elections in Jammu & Kashmir.
This review included discussions with both the outgoing and incumbent Directors General of Police, Shri RR Swain and Shri Nalin Prabhat respectively, ensuring a smooth transition and continuity in security operations.
Further intensifying his schedule, the COAS met with the General Officer Commanding of the Northern Command along with the GOCs of the Chinar, White Knight, and Rising Star Corps.
These meetings focused on assessing the operational readiness of the formations under their command, with the COAS directing attention towards the strategic preparedness of the troops.
Highlighting the Army’s ongoing modernization drive, General Dwivedi showcased the innovative technology infusion initiatives that are part of the Indian Army’s declaration of 2024 as the “Year of Tech Absorption.”
Among the advancements demonstrated were a 3D printed building and a Fast Erectable Rubik Permanent Defence structure, illustrating the cutting-edge technologies being adopted to enhance the operational capabilities of the Army.
General Dwivedi’s visit underscores the multifaceted approach the Indian Army is employing to ensure a secure environment in Jammu & Kashmir, balancing stringent security measures with advanced technological integration to better address both current and emerging challenges.
In a symbolic gesture that highlights the camaraderie, indomitable spirit, strength, and synergy of the Indian Air Force (IAF) trainee officers, a statue named ‘Shoorveer’ (the Valiant) was unveiled by Air Chief Marshal VR Chaudhari, Chief of the Air Staff, at the Air Force Academy in Dundigal, Hyderabad.
The unveiling ceremony of the ‘Shoorveer’ statue was a momentous event that saw the presence of numerous dignitaries, senior officers, and cadets from the academy. The statue represents the valiant spirit of the IAF’s personnel, epitomizing the bravery, courage, and dedication with which they serve the nation.
Air Chief Marshal Chaudhari addressed the gathering, emphasizing the significance of the statue as a source of inspiration for all the trainees at the academy. He remarked on the importance of the values that ‘Shoorveer’ embodies – bravery, strength, and a commitment to service, which are integral to the ethos of the Indian Air Force.
The statue not only enhances the aesthetic appeal of the academy but also stands as a constant reminder of the high standards expected of IAF officers.
It is envisioned that ‘Shoorveer’ will become a symbol of motivation for the cadets training at the academy, encouraging them to strive for excellence in their endeavors and to uphold the honor and traditions of the force.
The event concluded with a salute to the statue by the assembled cadets, a gesture signifying their respect and commitment to embodying the qualities that ‘Shoorveer’ represents.
The Air Force Academy, known for its rigorous training programs, continues to foster the development of future leaders of the IAF, with the spirit of ‘Shoorveer’ guiding them towards their duties to the nation.
Lieutenant General MV Suchindra Kumar, Army Commander of the Northern Command, accompanied by the General Officer Commanding of the White Knight Corps, conducted a strategic visit to Dharmund to assess the security situation and operational preparedness at the Counter Insurgency Force (Delta).
During the visit, the Army Commander was briefed on the current modalities and the state of readiness of the troops stationed in the area. The briefing covered various aspects of the operational strategies currently in place to handle potential security challenges.
Lt Gen Suchindra Kumar expressed his appreciation for the commitment and professionalism displayed by the forces. He highlighted the importance of maintaining high morale and a focused approach to effectively manage and respond to future challenges. The Army Commander emphasized that the readiness and resilience of the troops are pivotal in ensuring the security and stability of the region.
The visit underscores the ongoing efforts by the Northern Command to ensure that all units under its jurisdiction are equipped and prepared to face any situation. Lt Gen Suchindra Kumar’s leadership and direct engagement are key to fostering a sense of duty and preparedness among the ranks.
The commitment to maintaining high standards of military conduct and readiness reflects the Indian Army’s dedication to safeguarding the nation’s interests across all fronts. This visit by the Army Commander and the GOC of the White Knight Corps reinforces the importance of vigilance and continuous improvement in operational capabilities.
The Indian Navy has taken a significant stride in enhancing the safety and operational readiness of its submarine crew with the commissioning of ‘Vinetra,’ the Kalvari Submarine Escape Training Facility. The facility was inaugurated by Vice Admiral Rajesh Pendharkar, Flag Officer Commanding-in-Chief, Eastern Naval Command, at INS Satavahana in Visakhapatnam.
Vinetra is designed to boost the escape capabilities of crews aboard the Kalvari-class submarines, ensuring they are well-prepared to handle underwater emergencies. This state-of-the-art facility, which is indigenously designed and developed, marks a crucial step forward in the Indian Navy’s ongoing commitment to self-reliance under the Aatmanirbhar Bharat initiative.
The new training facility will provide submariners with realistic training environments and scenarios, enhancing their skills in emergency protocols and escape procedures. This development not only strengthens the navy’s overall safety framework but also boosts the confidence of the submariners by equipping them with the necessary capabilities to manage potential underwater crises effectively.
Vice Admiral Pendharkar highlighted the importance of such advanced training mechanisms, stating, “The commissioning of the Vinetra facility underlines our focus on building a self-reliant defense force and significantly enhances our operational readiness. It ensures our submariners are trained in accordance with the highest standards of safety and preparedness.”
The introduction of Vinetra aligns with India’s strategic focus on enhancing indigenous defense capabilities and infrastructure, showcasing significant progress in the country’s defense technology and training methodologies. The facility will serve as a cornerstone in the training regimen for the Indian Navy’s submarine crews, preparing them thoroughly for a range of challenging scenarios they might face while operating underwater.
This initiative is also a testament to India’s growing capabilities in designing and developing complex military training infrastructure, which is crucial for maintaining the technological edge and operational superiority of its naval forces.
Lieutenant General Dhiraj Seth, AVSM, Army Commander of the Southern Command, recently visited the Bald Eagle Brigade to evaluate the operational readiness and infrastructure development of the formation in the strategic Kutch region. This visit highlighted the significance of enhanced jointness and multi-agency synergy, particularly in the Creek Sector, which is critical for national security.
During his visit, Lt Gen Seth observed an Integrated Capability Demonstration that showcased the brigade’s readiness and the effectiveness of its training programs. The demonstration included various tactical exercises that reflected the high level of preparedness and the sophisticated integration of capabilities within the brigade.
The Army Commander commended all ranks for their unwavering dedication and focus on maintaining sharp operational preparedness. He noted the importance of such readiness in ensuring mission success and emphasized the role of continuous training and infrastructure enhancements in achieving these objectives.
Lt Gen Seth’s presence and review underscored the ongoing efforts to strengthen India’s defense posture in crucial border areas. He lauded the efforts of the Bald Eagle Brigade in upholding high standards of professional excellence and encouraged all personnel to continue their commitment to excellence in all aspects of their duties.
The visit also served to reinforce the importance of coordination among different branches of the military and other government agencies to secure the sensitive Creek Sector. By fostering jointness and synergy, the Southern Command aims to enhance the overall effectiveness of India’s military response in critical regions.
Lt Gen Seth’s engagement with the troops and his firsthand assessment of the brigade’s capabilities reaffirm the Southern Command’s dedication to ensuring the security and preparedness of its forces, thereby contributing to the robust defense framework of the nation.
A departmental inquiry has been initiated against two army officers who were attacked by a six-member gang near Jam Gate, a popular tourist spot close to Mhow, Madhya Pradesh, as confirmed by an Army official on Friday.
The incident occurred during the night of September 10 and 11, when the two officers, aged 23 and 24, were on a picnic with two women near Jam Gate, located about 30 kilometers from the Mhow military cantonment. The officers, part of the Young Officers course at the Infantry School in Mhow, were assaulted by the gang, and one of the women was allegedly raped, according to police reports.
A senior Army officer confirmed that a departmental inquiry is underway and is being led by a senior officer. He also clarified that the women involved in the incident were “old acquaintances” of the officers and refuted rumors circulating on social media that the meeting had been arranged through a dating app.
Dispelling speculation that the women might have been part of the gang, the officer emphasized that they were “working women who had come from out of station to meet the two lieutenants,” urging people not to read too much into the situation.
According to police, the group had visited Jam Gate for a picnic. While the location is bustling with tourists during the day, it becomes deserted at night, making the area vulnerable to criminal activities. The six attackers, armed with a pistol and sticks, took advantage of the situation, assaulting the officers and their friends.
Three of the accused, identified as Rohit Girwal (23), Sandeep Wariya (18), and Sachin Makwana (25), were arrested from a nearby forest on Friday after being on the run. The police had announced a reward of ₹10,000 for each of their arrests. The other three suspects, Anil Baror (27), Pawan Bansunia (23), and Ritesh Bhabhar (25), were apprehended earlier in the week.
Superintendent of Police (Rural) Hitika Vasal informed reporters that the attackers held one couple hostage while demanding ₹10 lakh for their release.
Preparing for the prestigious SSB (Services Selection Board) Interview is a challenging endeavor that requires meticulous planning and dedication. One crucial aspect of this preparation is ensuring that you meet the strict physical standards set by the Indian Armed Forces, which often includes achieving a specific weight target.
While the prospect of rapid weight loss may seem daunting, it is possible to shed those extra pounds safely and effectively, setting you up for success in the SSB medical examination. In this comprehensive guide, we will share science-backed tips and strategies to help you lose weight fast and sustainably, empowering you to excel in the SSB Interview and beyond.
Before delving into the specific tips and techniques, it’s essential to grasp the fundamental principles of weight loss. Contrary to popular belief, weight loss is not solely about cutting carbs or exercising relentlessly. Rather, it boils down to the delicate balance between the calories you consume and the calories you burn.
This is known as the calorie balance equation. If you consume more calories than your body requires, you will gain weight. Conversely, if you create a calorie deficit by consuming fewer calories than you burn, you will lose weight. However, it’s crucial to strike the right balance to ensure that you’re losing fat, not muscle, and maintaining a healthy metabolism.
Establishing a Sustainable Nutrition Plan
One of the cornerstones of successful weight loss is a well-structured nutrition plan. Begin by closely examining your current eating habits and identifying areas for improvement. Steer clear of processed foods, which are often high in calories, low in nutrients, and can trigger cravings and overeating. Instead, focus on incorporating whole, nutrient-dense foods into your meals, such as fresh fruits, vegetables, lean proteins, whole grains, and healthy fats.
Macronutrient Balance
Ensure that your meals are well-balanced, containing an appropriate mix of macronutrients – protein, carbohydrates, and healthy fats. Protein helps you feel fuller for longer, supports muscle retention, and boosts metabolism. Carbohydrates, when consumed in moderation and from complex sources, provide sustained energy. Healthy fats are essential for hormone regulation, brain function, and overall health.
Meal Frequency and Portion Control
Distribute your daily caloric intake across 4-6 smaller meals throughout the day, rather than relying on a few large meals. This approach can help regulate blood sugar levels, curb cravings, and maintain a steady energy supply. Additionally, be mindful of your portion sizes, as it’s easy to overeat even when consuming healthy foods.
Hydration and Fiber Intake
Staying hydrated is crucial for weight loss, as it can help suppress appetite, boost metabolism, and promote overall well-being. Aim to drink at least 8 glasses of water per day. Incorporating fiber-rich foods, such as fruits, vegetables, and whole grains, can also aid in weight loss by keeping you feeling full and satisfied.
Optimizing Your Exercise Routine
Alongside a balanced nutrition plan, a well-structured exercise regimen is essential for effective and sustainable weight loss. Incorporate a combination of cardiovascular exercises, strength training, and flexibility-enhancing activities to maximize your results.
Cardiovascular Exercise
Engage in regular cardiovascular exercises, such as running, cycling, swimming, or brisk walking, to burn calories and improve your overall fitness. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week.
Strength Training
Incorporate strength-building exercises, such as weightlifting, bodyweight exercises, or resistance training, to build lean muscle mass. Increased muscle mass not only enhances your physical appearance but also boosts your metabolism, allowing you to burn more calories even at rest.
Flexibility and Mobility
Don’t neglect flexibility and mobility exercises, such as yoga or dynamic stretching. These activities can improve your range of motion, reduce the risk of injury, and promote overall physical well-being, which can support your weight loss efforts.
Consistency and Progression
Consistency is key when it comes to exercise. Establish a regular routine and gradually increase the intensity, duration, and frequency of your workouts over time to continually challenge your body and drive progress.
Prioritizing Sleep and Stress Management
While diet and exercise are crucial components of weight loss, often overlooked factors such as sleep and stress management can have a significant impact on your success.
Adequate Sleep
Aim for 7-9 hours of quality sleep each night. Insufficient sleep can disrupt your hormones, increase hunger and cravings, and hinder your body’s ability to recover and replenish.
Stress Management
High levels of stress can lead to emotional eating, hormone imbalances, and a slower metabolism. Incorporate stress-reducing activities, such as meditation, deep breathing exercises, or engaging in hobbies you enjoy, to maintain a healthy mindset and support your weight loss journey.
Monitoring Progress and Adjusting Accordingly
Regularly track your progress to ensure that you’re on the right track and make necessary adjustments to your plan. This may involve monitoring your weight, body measurements, and overall well-being. Be patient and celebrate small victories along the way, as sustainable weight loss is a gradual process.
Embracing a Lifestyle Approach
Remember, the ultimate goal is not just to lose weight for the SSB medical examination but to adopt a healthier lifestyle that you can maintain in the long run. Avoid crash diets or extreme measures, as these can be detrimental to your health and lead to weight regain. Instead, focus on developing sustainable habits that align with your personal preferences and long-term well-being.
Incorporating Outdoor Activities
In addition to your structured exercise routine, consider incorporating outdoor activities that align with the Indian Armed Forces’ emphasis on physical fitness. Engage in activities such as football, volleyball, badminton, or swimming, which can help you build endurance, improve cardiovascular health, and burn calories in a fun and engaging way.
Sample Meal Plan for Weight Loss
To provide you with a starting point, here’s a sample meal plan that can help you lose weight safely and effectively:
Indian Diet Plan
Meal
Menu
Early Morning (6:30 AM – 7:00 AM)
A glass of warm water with lemon or jeera (cumin) water. 5 soaked almonds or walnuts.
Breakfast (8:00 AM – 9:00 AM)
Option 1: Vegetable poha (flattened rice) with peas, carrots, and a side of curd. Option 2: 2-3 idlis with sambar and coconut chutney. A fruit like a banana or an apple.
Mid-Morning Snack (11:00 AM)
1 seasonal fruit like an orange, apple, or papaya. A cup of green tea or herbal tea.
Lunch (1:00 PM – 2:00 PM)
Option 1: 1-2 whole wheat rotis with dal (lentils), sabzi (vegetable curry), a bowl of curd, and a small salad. Option 2: Brown rice with grilled paneer or fish curry and a side of vegetables like spinach or cauliflower.
Evening Snack (4:00 PM – 5:00 PM)
Roasted chana (chickpeas) or makhana (fox nuts), or a handful of nuts with a cup of green tea or buttermilk.
Dinner (7:00 PM – 8:00 PM)
Option 1: Grilled chicken or paneer tikka with stir-fried vegetables and a small serving of dal or soup. Option 2: Light khichdi made with moong dal, vegetables like carrots, and a side of raita.
Bedtime (9:30 PM – 10:00 PM)
A glass of warm milk with a pinch of turmeric or 1-2 dates.
Tips for SSB Interview Weight Loss
Get 7-8 hours of quality sleep every night- Sleep is the most important habit of all to assist you in losing weight fast. The more quality sleep you get, the easier it gets to control hunger and gives you more energy to exercise. Insufficient sleep causes increased hunger, muscle loss, and weight gain.
Replace processed foods with whole foods- The root cause of obesity is unarguably processed foods. Strictly cut down food that is processed, like french fries, doughnuts, cake, etc. from your meals because they provide with significant calories without filling you up and the worst part is that they will shoot your hunger levels shortly after consuming such foods. Eat foods in their natural state or close to their natural state like apples, fish, lettuce, eggs, etc.
Eat protein with every meal- High protein diet helps you lose weight faster than consuming low carbs diet.
Drink 10-12 glasses of water every day- It is recommended to drink plenty of water because it is strongly associated with improved weight loss. Always keep yourself hydrated that maintains your energy levels and gives you the sensation of satiety (fullness).
Follow a nutrition plan- You know about your current eating habits, target and create a nutrition plan and follow it every day. Have a systematic approach and stay uniform in your nutritional eating habits.
Do full body workouts 5x a week (Body Physical Training)- Training your entire body with workouts or regular physical activities will help you elevate metabolism and calorie burn while preventing muscle loss. Focus on multi-joint exercises like push ups, pull ups, squats, etc. that involve large muscle groups.
Exercises- Actively engage yourself in activities that require manpower. Also, exercise before heavy workouts; warm up, jog, run, roll, stretch etc. Walk 7500+ steps every day.
Do Yoga 5x a week- Include Yoga in you daily routine, that will help you lose weight and stress both. Do 10-20 minutes of yoga to reap benefits of this exercise form.
Go for outdoor activities- Apart from the exercises and workouts mentioned above, you may also incline towards outdoor games like football, volleyball, badminton that require high stamina and let you lose weight quickly and promote wholesome physical development.
Swimming- This is the perfect activity for overall body workout. It builds your endurance, cardiovascular fitness, muscle strength and burns calories required to lose weight. Swimming has been highly appreciated and regularly praised for weight loss.
Some more tips:
Take at least 20 minutes to eat your meals.
Avoid extreme low-calorie diets (the strategy to lose weight may backfire if you eat extremely low-calorie foods).
Eat salad for lunch (or dinner).
Eliminate sugary or aerated drinks.
Drink a glass of water before your meals.
Drink black coffee.
Drink Green Tea without sugar.
Eliminate alcohol.
Go to bed before midnight.
Sleep in a cool, dark room.
Drink warm lime water on an empty stomach every morning.
Take 15-20 minutes walk after your meals.
And remember the most crucial tip that you have to equip yourself with- Be Consistent in your habits! Understand that consistency is essential and nothing is achieved without it.
Embarking on a weight loss journey for the SSB medical examination requires a comprehensive and sustainable approach. By understanding the fundamental principles of weight loss, establishing a balanced nutrition plan, optimizing your exercise routine, prioritizing sleep and stress management, and embracing a lifestyle approach, you can achieve your weight loss goals safely and effectively.
Remember, the key to success lies in consistency, patience, and a commitment to your long-term well-being. With the right strategies and a determined mindset, you can conquer the physical requirements of the SSB Interview and pave the way for a rewarding career in the esteemed Indian Armed Forces.
FAQs
How much weight is required for SSB?
The weight requirements for the SSB medical examination can vary depending on the specific branch of the Indian Armed Forces you are applying for. Generally, the weight standards are based on your height, age, and gender. It’s essential to consult the latest guidelines provided by the Indian Armed Forces to ensure that you meet the required weight criteria.
Is weight an issue in SSB?
Yes, weight is a crucial factor in the SSB medical examination. The Indian Armed Forces have strict physical standards, including weight requirements, that candidates must meet to be considered fit for service. Failing to meet the weight standards can result in disqualification from the selection process.
Is the SSB interview very difficult?
The SSB interview is widely regarded as one of the most challenging and comprehensive selection processes for the Indian Armed Forces. It involves a multi-day assessment that evaluates candidates’ physical fitness, mental aptitude, leadership skills, and overall suitability for military service. While it is a demanding process, with proper preparation and a positive mindset, candidates can increase their chances of success.
What if I am overweight in SSB?
If you are found to be overweight during the SSB medical examination, you may be given the opportunity to lose the excess weight within a specified timeframe and undergo a re-evaluation.
In a poignant tribute to a distinguished four-legged veteran, the Uttarakhand Sub Area’s Provost Unit held a solemn wreath-laying ceremony for Army No 3B43 “GOPAL,” a Labrador who served the Indian Army with distinction. The ceremony took place in Dehradun, honoring GOPAL’s decade-plus of dedicated service to the nation.
GOPAL, who was an adopted superannuated canine from the Remount Veterinary Corps (RVC), had a storied career with the Indian Army, participating in numerous critical missions that highlighted his training, loyalty, and courage. His roles included a range of operations that significantly contributed to national security and safety.
The ceremony was attended by military personnel and several of GOPAL’s handlers and trainers, who had worked closely with him throughout his service. Emotional tributes poured in as attendees recalled GOPAL’s bravery and the pivotal moments when he ensured the safety of his unit and other soldiers.
The wreath-laying was not just a farewell to GOPAL but also a recognition of the vital roles that military canines play in the defense and security sectors. These canines undergo rigorous training to perform various tasks including search and rescue, detection, and guarding, often under highly challenging conditions.
This homage reflects the deep respect and gratitude the Indian Army holds for its service animals, acknowledging their sacrifices and the invaluable contributions they make towards the country’s security apparatus. GOPAL’s ceremony underscored the bond between soldiers and their canine counterparts, a relationship forged through shared experiences in both peace and conflict.
The Uttarakhand Sub Area’s gesture of organizing such a ceremony also highlights the Army’s commitment to honoring all its members, human and animal alike, who have dedicated their lives to national service. GOPAL’s legacy will remain a testament to the courage and unwavering duty exhibited by all members of the armed forces.
In a tragic encounter with terrorists in Jammu and Kashmir’s Kishtwar district on Friday, two Army personnel lost their lives while four others were injured. The joint operation, conducted by the Indian Army and J&K Police, was launched following a tip-off about terrorist activity in the Naidgham area.
The fallen soldiers have been identified as Naib Subedar Vipan Kumar and Sepoy Arvind Singh, who succumbed to their injuries after the gunfight. The remaining two injured personnel were airlifted to an Army hospital after receiving preliminary treatment at a local medical facility.
According to officials, the security forces initiated a cordon-and-search operation in the Pingnal Dugadda forest when terrorists, concealed in the area, opened fire, leading to a fierce gun battle. The area remains cordoned off as security forces continue their operation to eliminate the remaining terrorists.
Meanwhile, another encounter is underway in the Chak Tapper area of Baramulla district, where 2–3 militants have been trapped in a building. The situation remains tense as Jammu and Kashmir has seen sporadic incidents of violence ahead of the upcoming Assembly elections, which are the first in the region in a decade.
Earlier this week, two terrorists were killed in an encounter in Basantgarh, near the Kathua-Udhampur border, highlighting the growing security challenges in the Union Territory.
Lieutenant General Daljit Singh, Director General of the Armed Forces Medical Services (DGAFMS), visited Military Hospital Ambala today, where he expressed high praise for the hospital staff’s dedication and commitment to patient care. The visit highlighted the exceptional service and professionalism displayed by the team, ranging from specialists and medical officers to nursing officers, JCOs/ORs, and civilian defense employees.
During his visit, Lt Gen Singh toured various departments of the hospital, interacting with staff and patients to get firsthand insights into the operations and the quality of care provided. He observed several key aspects of the hospital’s functioning, including patient handling, treatment quality, and the use of medical technology.
The DGAFMS took the opportunity to commend the efforts of the entire hospital staff for their hard work and dedication. He noted that the specialists, medical officers, nursing staff, and support personnel have all played pivotal roles in upholding the high standards of healthcare expected at military medical facilities.
Lt Gen Singh’s visit also served to reassure the staff of the Armed Forces’ continued support for their endeavors, emphasizing the importance of their work in ensuring the health and readiness of military personnel and their families. He highlighted the critical role that military hospitals play not only in providing medical care but also in boosting the morale of troops by ensuring their families are well cared for.
The commendation from the DGAFMS reflects the Military Hospital Ambala’s commitment to maintaining excellence in medical services and patient care, setting a benchmark for other military healthcare institutions across the country.
