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weight loss issue
13/f/8th grade. I would like to lose some weight with a good diet and a good work out plan. i want nice, toned abs, legs, stomach, and arms. what would a good solid work out plan and diet be for me? it wold be nice if it involved jogging ;)
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Maybe give some free advice about: Fitness?
Okay, I have to school to school right now, but I'll copy and paste some basic exercises after school today. I hvae some really good leg ones.
Also, sounds weird, but try jumproping. Sounds easy, it's not. Do it for sets of about a minute at a time (actual jumping, not skipping) and you will definitely see results.
Find alternatives for junk food. Maybe have a handful of a sweet cereal for a snack instead of cookies. Just gradually decrease. If you really feel that junk food is a problem, ask your parents to hide it somewhere where you won't find it so that you have no choice but to eat healthy food.
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I play a lot of sports and I do get more exercise than a lot of people I know, but I need an actual work out plan.
and I have tried getting rid of junk food, but I am somewhat addicted to it. I just can't resist sometimes!
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I'm going to basically tell you what I tell everyone.
For one, you're 13 years old. Crash diets aren't good for you, and you're probably not even that big. Even if you wanna tone up, it's best to accept yourself. Although I don't believe in God, you were made a certain way. Flaws & all. Accept them. This isn't presented in the media [since the media tells you that thin is beautiful], but flaws are perfection. And imperfections are beauty. No matter what. BUT, you wanna lose weight, or tone up, so here goes:
DO'S
- Run at least a mile a week. You don't have to run a mile the first day, but work up to it. =) And don't run horribly fast, pace yourself so you don't get tired so quickly.
- Exercise for 30 minutes a day, everyday.
- Give up junk food. That means sweets, fast food & sodas. Anything with lots of sugar is a no no.
- Drink 8 glasses of water a day. And 4 glasses of milk a day. You'll pee a lot, but it boosts your metabolism, and helps you to lose weight.
- Eat healthy. Veggies, fruits & meats are essential. Try not to eat fats/oils a lot.
- Make sure to eat lots of dairy. Yogurt & cheese specifically. If you're lactose intolerant like me, eat them sparingly so you don't get sick.
DON'Ts
- Do not exercise before bed. [Exercising makes your muscles work & move. Your muscles should be relaxed before bedtime so it's easier to get to sleep.]
- Don't eat before bed. Your digestive system slows down at night, so the food will sit there & eventually make you gain weight.
- When you see results, don't stop what you've been doing. If you stop, all the weight will just come back, and everything you've worked on will basically have been a waste of your time.
- Don't be discouraged if you gain weight. Muscle weighs more than fat.
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