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Working Out @ 16.
16/f. I am about 5'4", 150 lbs... My doctor told me I should be about 138. I would like to lose some weight on my arms and in my stomach and thighs..Are there any particular exercises that can help me with this? I have no access to a gym or weight lifting equipment. Please be kind of descriptive! Thanks!
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
you dont need to excercise to lose
weight first of all, it helps alot though
and shows faster improvement and keeps muscles strong and blood pumping.
i suggest dancing , its fun and you can dance
at your own pace , whatever song you like.
if you have your own room , lock yourself in there
atleast an hour a day , and just shake it
try some dance moves , sweat girl sweat! :)
stretch a little before. Drink plenty water
and breathe correctly while excersizing also DONT FORGET ! if tired or feeling bad STOP! take a break.
CUT OUT THE JUNK FOOD !
[ this also means soda ]
other tips:
1. run around the block with a friend
[be careful though]
2. swim in the pool for a while
3. situps or crunches
4. drink a glass of water before eating , & a glass of water after eating this helps the digestive system
5. get atleast 8 hours of sleep
6. play some sports with family or friends
7. STAY AWAY FROM DRUGS !, not cause their bad
but cause if your on a diet it DOESNT help at all.
8. make sure you tell your friends
your on a diet and tell them to help you eat healthy.
- MSunbelievable
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Cardio is the name of the game.
Like the first person said, any type of exercises are good. Especially riding your bike! Go to the library and check out some old Seventeen magazines. They have great workout routines for target areas and are step-by-step. So fairly easy.
Crunches are good too. But aren't necessary right now. Focus more on cardio and you should be good.
Another huge HUGE factor for loosing weight is what you eat. Or at least, that's what I find a problem for my goal.
First, you should find out your BMR. A basic calculator:
Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR
THEN, find out how active you are and follow this calculator:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Your goal is to eat 500 LESS than what your BMR is. So let's say it's 2000. In order to loose weight, you should eat about 1500.
Remember though: don't drop calories right away. You need to gradually trim them so you won't be overwhelmed. Example. Start by eating 1800. Then 1700. Then 1500. Do it week by week.
And now you want to know what to eat. That one is easy. Best things to eat for weight loss are:
Non Fat Yogurt
Tuna
Lean Chicken
Lean Turkey
Green Tea
Oatmeal
Low-Fat String Cheese
Granola Bars
Veggies
Fruits (apples,pears, and grapefruit are a big fat-burner)
Peanut Butter
Whole-Wheat Bread
1% Milk
Basically anything that is healthy.
What I also find helpful is keeping a log of everything you're eating. Starting from day one. Keep a record of measurements, your goals, etc. You can put anything in it, really.
Good luck!
I hope I helped!
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I am about to turn 14 in a month and i know your pain. All my friends are comfortable two piece bathing suits while I am not. i look at the calories of the food I am about to eat and decide. Also after each meal(breakfast lunch and dinner) I go on a jog or bike ride for 30 mins. I usally lose 3-5 pounds a week. Try it. If it doesnt work don't sweat it. Just take baby steps.
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For starters you need to do some cardio work. Like running, riding a bike, swimming. Anything to get your heart rate up for a period of time. After that to help with specific areas for your thighs you can do lunges, forward, backwards & to the side. Do about 20 for each leg of each kind. For your stomach, do some crunches, and leg lift types of things. If you google ab work outs you can find tons of different exercises to try. Arms are hard to work on with out any weight lifting equipment. All need is like 5 pound free weights. But you could try doing push ups. And if you go swimming, that will help your arms.
Hope this helps & good luck!
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