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summer :[
im 13 years old, i weigh 123 pounds or so. and i`m 5ft.
i really want to weigh less maybe around 110 for summer.
i know that im not overweight but i want to be leaner.
i know your supposed to do cardio but like i dont know what types to do that are really effective.
&then like after cardio to tone, how do i tone my arms, like get them leaner not muscleish.
and my thighs &calfs.
please help, i want to be confident in a bikini.
thanks in advanced.
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Maybe give some free advice about: Fitness?
The best way to get your arms leaner is by getting them muscleish. I lift 2 5lb. weights everyday, 10 sets of 20, 1 minute in between each. After 2 weeks already it's already starting to gain muscle and lose fat. Not only are you getting muscles, your being tonned. Every guy loves a toned(spelling?) woman.
Another great excercise, if you don't like excercising, is dancing. Blast really good/fast dancing music in your room and dance like a slut. It doesn't even seem like your excercising because your having fun! I read somewhere you burn a couple hundred calories per hour dancing.
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i found this interesting, it'll really help you out.
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i did this diet, and i lost 7 pounds in 6 days. it's an unhealthy diet since you don't eat carbs, but you should only do it for 1 week at a time.
[Link](Mouse over link to see full location) << you may want to read that
"#1 - Focus on Compound Exercises
Compound exercises are exercises that involve multiple muscle groups compared to isolation exercises that target a specific muscle, like the biceps during dumbbell curls. Isolation exercises do have their time and place, but for beginners, you'll get the greatest benefits from focusing on compound exercises that target multiple larger muscle groups. For example, your biceps are really small muscles compared to your lats, the large muscles of your back. Instead of doing curls, do heavy cable rows, pullups and chinups. The latter compound exercises will work your entire back AND your biceps, which means you'll build more muscle and burn more calories by performing them rather than curls. Once you have a solid foundation of muscle, then you can do more isolation exercises. Good compound exercises include - squats, deadlifts, bench press, shoulder press, rows, and pullups/pulldowns.
#2 - Stop Wasting So Much Time On Your Abs!
I bet I can walk into any gym at it's peak hour and find at least one fat girl doing crunches. OK, I get it, you want a flat tummy, but this is not the way it's going to happen! An article in Men's Health magazine pointed out that "It takes 250,000 crunches to burn 1 pound of fat -- that's about 100 crunches a day for 7 years." You're not stupid for thinking crunches will flatten and sculpt your stomach, but it doesn't work that way unless you already have a very low body fat percentage. Not only do ab exercises use minimal energy (burn calories) compared to more difficult exercises such as the leg press, but you also can't burn fat in a specific area of your body. When you burn fat, you burn it throughout your body. Remember that, you can't burn fat in a specific area of your body by targetting that region! Here's what to do instead - reduce your daily calories, do more cardio, and instead of doing isolation exercises like crunches that tone your body, do exercises that will add as much muscle to your body as possible. This isn't just for guys looking to get buff, this goes for girls looking to get skinny and toned too. The more muscle you have, the more calories your muscles will burn on their own throughout the day.
#3 - Stay Below 15 Reps Per Exercise (pay attention girls)
When I give training tips to girls, I usually get the response "But I don't want to look too muscular." Unless a woman is injecting herself with anabolic steroids, she probably won't look like those scary female body builders on TV. They dedicate their whole life to looking like that. Women simply don't have enough testosterone to become musclular like men. It's this fear of becoming too musclar that drives most women to focus on light weight, high reps, and isolation exercises. Either that or they're just lazy or afraid to sweat. This rule goes for both guys and girls - if you can do an exercise for more than 15 reps, you're not lifting enough weight. You'll get a much greater benefit by staying in a lower rep range, like 8 to 12. You should be struggling to complete your last rep in good form on every set. That's the idea behind "training to failure". You'll add more muscle and burn more fat b/c of that added muscle, which will then give you that toned look that everyone wants so bad.
#4 - Do NOT Neglect Your Legs
Girls usually work their legs plenty but a lot of guys seem to forget they have them. Guys have this image in their mind of having a big chest, wide back, cannon ball shoulders, and bulging biceps, but they could care less about their legs. Well, even if that's true, you still need to work your legs. They are the foundation to your body and some of the biggest muscles you have. If that's not enough, when you workout your legs, you will probably feel a surge in energy. This is because when you do difficult lifts like squats and deadlifts, your body releases hormones like testosterone and human growth hormone. So believe or not, workout your legs will actually make your entire body stronger and more muscular. Ready to add a legs day to your split now? Don't be afraid of doing squats and deadlifts, just lookup how to use the proper form and start with light weights so you can get comfortable with the movements.
#1 - Eat More (smaller meals, more frequently)
That's right - my very first tip for you is to actually eat more! A lot of people have one or two giant meals each day. This fills them up and keeps them satisfied all day so they don't see a problem. However, it's horrible for your metabolism. Skipping breakfast is especially bad.
WHY? When you wake up and wait to eat until you're extremely hungry at lunch time to eat, your body goes into starvation mode. Our bodies are designed to survive long shortages of food (remember: long before we had a mcdonalds on every corner, humans had to hunt for food) When your body switches into starvation mode, it stores more of your food as fat (so that you can survive) instead of burning it right away. But you're not starving, and considering most people's limited physical activity these days, you won't burn that extra fat storage. Now consider this - by eating small meals or snacks ever 3 hours, your body is burning at a faster rate than ever. Your metabolism is racing. You'll feel it too. And you even burn extra calories just from digesting food, especially protein. Aim at consuming 5 meals a day and never go more than 4 hours without food. Within a few weeks your body will be a fat burning furnace.
#2 - Cut down on processed carbs & saturated fat
Now that you're eating smaller meals more frequently throughout the day, you need to know what kind of food you should be eating. Here are some basic elementary guidelines. First, focus on eating more protein. A good source of protein is any lean meat like white chicken breast, turkey, ham, roast beef, fish or egg whites. Also, a major cut in processed carbs can be the best thing that you can do to your diet. Avoid food and drinks with sugar, like candy, cookies, soda and juice. Switch from white bread to "100% whole wheat bread" or anything that has at least 2 grams of fiber. Also, cut out saturated fat. That means getting most of your fat calories from foods that are high in heart healthy unsaturated fats like peanuts or olive oil, not whoppers and steak sandwiches. Use the nutrition labels on food products to see the percents of each type of fat in them.
#3 - Drink More Water
I already mentioned the danger of the extra sugar found in juices and sodas. Those are empty calories that you don't need. Replace those drinks with 100% pure H20. You'll probably save yourself 500 calories a day by doing that alone. Drinking more water will also make you appear thinner because just like the body stores fat when you're not eating enough, your body stores water when you're not drinking enough. Again, it's those damn survival instincts! Once your body gets used to you frequently drinking water, it will retain less water and instead let liquids pass through your body, making you look thinner and less bloated. You'll just feel better too.
#4 - No Late Night Binge Eating
A mistake that a lot of people make when they start a new diet is restricting their calories so much during the day that at night they're starving and eat a huge unhealthy meal before bed. I remember once when I was young and dumb and just starting a diet, after a whole day of eating only cereal and a protein bar, I was starving at night and ate a whole box of hamburger helper. Yikes. As you may have heard heard, it's especially bad to eat a lot before bed because your metabolism slows down a lot when you sleep and you won't burn all the calories. Go ahead and have the big meals earlier in the day, like breakfast and lunch. Try not to eat within 3 hours of going to bed but if you get hungry, don't starve yourself! Eat something healthy like cottage cheese, strawberries or blueberries, or cook yourself up an omellete. For those trying to build muscle, it's also a good idea to have a slow burning protein shake before bed.
THE DIET (example)
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10:00am - MEAL 1 - 2 eggs, multi-grain toast, fruit, and a multivitamin.
1:00pm - MEAL 2 - Tuna Melt (tuna, light ranch, cheese, multi-grain toast. fuck mayo)
2:00pm - HIT THE GYM
4:00pm - MEAL 3 - Protein shake (1% milk, OJ, 30 g whey protein, blueberries, banana, olive oil)
6:00pm - MEAL 4 - Steak, Salad, Spinach
9:00pm - MEAL 5 - Celery w/ peanut butter, Asparagus.
The biggest change in my diet was getting rid of fried foods. At school, I either had Wendy's or chinese food every night, I would eat at the school's buffet almost every day, we would make french fries and onion rings at like 1:00am. I never ate breakfast .. Basically the worst diet
you could imagine. Now, if I'm eating out, it's Subway. I bring a foot long turkey sub to work almost every day, eating 6 inches for lunch and then the other 6 inches 3 hours later. Eating smaller meals more frequently is the main idea behind the diet. I used to eat 2 huge meals
a day. Instead, I'll eat 4 or 5 smaller meals, or 3 meals with healthy snacks in between them. I'm not hungry because I'm still getting about 2,000 calories a day, at least. The main benefit here is that it speeds up your metabolism. It's called the thermic effect, everything you put in your body, you're using energy (calories) to digest it. Besides actually eating, lifting weights plays a big role in your metabolism b/c the more muscle you have, the more calories you're going to burn throughout the day. Especially within 48 hours after you lift weights or do cardio, your body is in overdrive burning calories. As far as the breakdown between fat, protein, and carbs. I'm not a big supporter of Atkin's no carb diet. It might work in the short term but you're probably not going to stick with it b/c it's so extreme, not to mention that it's probably bad for your body. But you should limit the carbs, especially after around 3:00pm. I think a good ratio for guys is 40% carbs, 40% protein, 20% fat. Try to eat the slow burning carbs and the poly or monounsaturated fats, not trans or saturated. Protein - eat as much as you can but the limit is one gram per pound of body fat, after that it's a waste and bad for your kidneys.
THE WORKOUT
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Upper body - 3 days a week
5 minute warm-up on treadmill ... 3 sets of 3 or 4 exercises for the chest. For example, flat bench, then incline, then decline, then flyes, then repeat twice. Then same thing for the shoulders. Like overhead shoulder presses, then shrugs, then lateral raises, then repeat twice. Then it's cardio for 10-15 minutes, usually on the elliptical machine. Then the same routine for biceps - dumbbell curls, cable curls, seated ez-curl bar, then repeat twice. For triceps, I use the rope cable for tricep extensions and then skull crushers w/ dumbbells for 3 sets. Finally, end the workout with a few different types of sit-ups and then a 5 minute light jog on the treadmill as a cool down. Important - Try cycling your workouts. On Monday, use lighter weights that you can do for like 15 reps to build endurance and toning. Then on Wednesday, use heavier weights that you can only do for like 5 reps to build power. That way you keep confusing your muscles.
Legs and Back - 2 days a week
5 minute warm up on treadmill. Then 3 sets of leg extensions, leg curls, leg presses, calf raises, and 2 sets of lunges or squats to work the whole lower body. Then 2 sets of lat pulldowns, a set of reverse lat pulldowns (palms in), 2 sets of rowing, and 2 sets of pull ups. Then do few different sets of sit-ups for the abs and end the workout w/ 10-15 minutes of cardio.
I don't do these exact exercises every time but this is my favorite routine. And then next month I'm sure I'll be doing something different. On the days off, I either rest by do nothing at all or I jog around the neighborhood. I haven't really built much new muscle b/c I'm losing so much fat. I've lost 15 pounds since May. I was 185 and now I'm at 170. Crazy shit ... So yeah, that's it ... The diet and the workout, all spelled out. Hopefuly it was worthwhile. "
BREAKFAST
- Go Lean Crunch Cereal (P+C)
- Oatmeal & Protein Powder (P+C)
- Sandwich (english muffin, ham, egg & cheese) (P+C)
- Eggs & Bacon (P+F)
- Omelette (eggs, diced ham, cheese) (P+F)
LUNCH OR DINNER
- Tuna Fish Sandwich (1 can, whole wheat bread) (P+C)
- Pasta, Sauce & Precooked Chicken + Veggies (P+C)
- 6 inch Subway sandwich (P+C)
- Subway Atkins Wrap (P+F)
- Salmon + Veggies (P+F)
- Steak + Veggies (P+F)
- 1 lb. Hamburger & Cheese (no bun) + Veggies (P+F)
- 'Healthy Choice' Frozen Dinners (P+C or P+F)
SNACKS
- Protein Bars (P+C)
- Turkey Rollups (P)
- Cottage cheese & pineapples (P+C)
- Low fat yogurt (P+C)
- Celery & Peanutbutter (P+F)
- String Cheese (P+F)
- Almonds, Peanuts, Any Nuts (P+F)
- Beef Jerky (P) (careful - high sodium)
PROTEIN SHAKES
- Strawberry Whey Protein Powder, Milk, OJ, Banana (P+C)
- Chocolate Casein Protein Powder, Milk, Peanut Butter (P+F)
The right kind of music can really pump you up and get you through your workout. Since most gyms I've been to play the most horrible music I could imagine for while I'm working out, it's important to get a good playlist on your mp3 player.
Here's what's in my "Gym Mix" :
Puff Daddy - Victory (sample of the rocky song)
Lord of the Rings Trailer
Drowning Pool - Let the bodies hit the floor
Jay-Z - 99 Problems
Limp Bizkit - Nookie
Kanye West - Jesus Walks
Eminem - Run Rabbit Run
Rocky - Eye of the Tiger
Offspring - Self Esteem
Nirvana - Teen Spirit
Rage against the Machine - Bulls on Parade
Eminem - Lose Yourself
Papa Roach - Last Resort
Puff Daddy - Come With Me
2Pac - All Out
Cypress Hill - Rap Superstar
Nas - Hate Me Now
Jimmy Eat World - Bleed American
Reimstein - Du Hast
Guns & Roses - Welcome to the Jungle
Insane Clown Posse - Fuck the world
2Pac - Hit 'Em Up
Bush - Machinehead
Ludacris - Move Bitch
Black Eyed Peas - Lets Get Retarded
Nas - I Can
Loverboy - Working for the weekend
Dance With Me-112
La La-Ashlee Simpson
Crazy in Love (feat Jay-Z-Beyonce
Naughty Girl-Beyonce
Check Up On It-Beyonce
Baby Boy (feat. Sean Paul)-Beyonce
Don't Phunk With My Heart-Black Eyed Peas
It 's My Life-Bon Jovi
Toxic-Britney Spears
I'm a slave for you-Britney Spears
Life Is Short-Butterfly Boucher
Another White Dash-Butterfly Boucher
Going The Distance-Cake
I Will Survive (Cake)-Cake
Dirty-Christina Aguilera
Rompe-Daddy Yankee
Unbelievable-Emf
El Tango De Roxanne
What You Waiting For?-Gwen Stefani
Tipsy-J-Kwon
Canned Heat-Jamariquoi
Rhythm Nation-Janet Jackson
Shake Up The Party-Joy Enriquez
Rock Your Body-Justin Timberlake
I predict a riot-Kaiser Chiefs
Since U Been Gone-Kelly Clarkson
Behind These Hazel Eyes=Kelly Clarkson
Walk Away-Kelly Clarkson
Papa Dont Preach-Kelly Osbourne
Can't Get You Out Of My Head-Kylie Minogue
Love At First Sight-Kylie Minogue
Come Into My World-Kylie Minogue
Locomotion-Kylie Minogue
Fever-Kylie Minouge
Get Back-Ludacris
Shake It Off-Mariah Carey
All I Want For Christmas Is You- Mariah Carey
Don't Stop 'Til You Get Enough- Michael Jackson
Beat It-Michael Jackson
The Way You Make Me Feel-Michael Jackson
Work It-Missy Elliott
I Want You Back-Nsync
The Way You Move-Outkast
Jump (For My Love)-The Pointer Sisters
Don't Ya Wish Your Girlfriend Was Hot Like Me-Pussycat Dolls
We Will Rock You-Queen
Higher Ground-Red Hot Chili Peppers
Don't Stop Moving-S Club 7
Push It-Salt N Peppa
Girl On The Verge-Sarah Hudson
Shake It-Sean Paul
We'll Be Burning-Sean Paul
****Warm up: T-Shirt and my panties on (Adina Howard)
Fuck it (Eamon)
Work out: I can tell (504 boyz)
Pussy Poppin (Ludacris)
Bia Bia (Lil Jon)
Move Bitch (Lil Jon)
Ouchi Wally (QB's Finest)
Lap Dance (N.E.R.D.)
Lose Yourself (Eminem)
Bulls on Parade (Rage against the Machine)
The Final Countdown (Europe)
Peaches and Cream remix (112)
The Fuck Shop (2live crew)
Thuggish Ruggis Bone (Bone Thugs and Harmony)
Daisey Dukes (Duice)
ESPN Jock Jams
Enter Sandman
Cool Down: What's it gonna be (Busta & Janet)
Lovers and Friends
**i like to download my workout mixes from www.fitpod.com. they have a new "podrunner" mix every week!
Copyright © 1997-2006 E.W.S / Sturgeon Productions, LLC
i know its long, but it will REALLY help you!
hope i helped
xo
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I want to weigh 110 for summer as well.
Cardio is your best friend. I run on the treadmill for a half hour every day or twice a day when i've eaten especially unhealthy. If you don't have one, you can of course jog outside. I live in Florida, so excersising outdoors tends to get H-O-T. Running tones your bottom half, as well as your stomach (I don't know why, but it does), and burns a truckload of calories. Swimming is good too, it's fun and will reward you with toned arms and legs. Do you have a trampoline? Jumping on the trampoline will give you strong toned legs and glutes. Dancing burns calories, you'll look like an idiot but throw in some jumping jacks (when you're home alone, please.)
Eat healthy, don't restrict, eat as much as you need to be full, but avoid anything too fattening. Breakfast is important. Eat your carbs and protein in the morning. Lunch should be big and filling, but healthy. Dinner should be light. If dessert is neccessary, have fruit over a tiny bit of light ice-cream.
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well i have the same problem, just a year older. What I've been doing is not a set of things, but just one thing that works wonders. Believe it or not, Swimming freestyle for 1 hour every day will tone everything and make you look A LOT leaner. and if you keep doing that maybe 2wice a week till summer you'll look AMAZING in a bathing suit and be way more confident. It may seem hard to do this at first, but once you get used to this kind of excercize, it will become easier. If you're in a 25 yard pool, try doing 2600 yards each day. Do it for a few months, and your calfs will be rock hard, you'll lose all that extra unneeded fat in your arms and legs, and maybe even get a six pack (haha just kidding, but all that flab will go away, and remember, there's a little truth to ever joke :D). So I hope I helped with this...it certainly helped me.
-Catherine
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