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12 year old Excersize plan?! HELP!
Hi everyone. I started junior high awhile ago and I just... I don't like my body! This guy (He has gone to school with me since 2nd grade; I was skinny, then fat, then now i'm a little heavy) always says immature things like "Miss Piggy" and all this crap. I'm getting tired of it!
Anyways, I just dislike my body. Not because people call me heavy, but i'm just not happy.
The whole "diet" thing doesn't work well with me. But I don't eat like a chocolate bar everyday or anything. I actually probably eat one every month. I know I should be on a diet, but I just think excersizing would be easier(believe it or not).
So i've been doing about 40 or 50 sit ups everyday but I don't think it's enough! I think I should do something else but I don't know what to do. Please don't say for me to do less or anything. I just... I need an excersize plan!
Thank you so very much and take care. Sorry if this was long!
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
What you need is a complete physical with a doctor. They will take your height and weight down. Then they will tell you if you need to lose anything or not and map out a nutrition or diet plan with you that if followed will work. Weight is based on height and nothing else. Age never factors.
The thing is you may have a distorted self-image based on the bullying and may not need to diet at all but see what the doctor says to you first. Dieting and exercising without a doctors advise can actually hurt you. The sit-ups may be too much exercise.
Exercise needs to be staggered and you have to do weights, cardio in tandem and other exercise to lose and mantain your weight. I don't want to see you starve yourself over this either.
Boys are pretty stupid (I've been one) at your age with liking girls and hurling remarks like Miss Piggy in your case to get attention--any from you regardless of how.
If I were you I would wait until a bunch of classmates were present in class and if he said it again I would say and use these words "Listen A-hole. I've had enough of your crap about being "Miss Piggy" and fat. I know I have a problem and don't need to be constantly reminded of it or feeling awful because of you or anyone else so keep it shut-up and out of my face. I have hard enough problems with body image as it is"
That will do it and either provoke an apology or get him to leave you alone completely. Let your teachers know you need to confront this before you do so because they may want to teach the class a thing or two about body image.
The other thing you should do immediately is to accept your body and yourself as being okay and that yes you can change some things but you aren't an awful person for it. If you can develop a thick skin and let remarks roll off of you like water on a duck idiotic remarks from someone who should frankly know better won't have an effect.
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flare is correct when she told you to report being bullied at school to a teacher or your principal. Being called names at school is a form of bullying not just teasing.
As for exercising; the best person to ask about a proper exercise program would be your physical education teacher; for two reasons. First this teacher probably knows you better than anyone of us. Second the teacher can work out a program for you that is right for you as well as arrange to supervise your work out either during school as part of your physical education class or after school as an after school extra credit activity or simply an after school activity.
Having your teacher supervise your workout means you will not only benefit from doing your workout correctly, you will also be working out safely under the teachers supervision. This is very important in my book.
Another thing you need to take into consideration is the fact you are or will be entering the early stages of puberty. This is when a girls body slims and redefines itself from a girl child to a more womanly body. A great deal of the body fat you carry, we parents call this baby fat, should be lost as your body redefines itself. This is something your physical education teacher can observe and modify your workout routine to fit your changing body.
Next you need to see your doctor and find out just what your optimum body weight should be. Now one thing to remember is that muscle is going to weigh more than fat, though you will be more toned so you will not look fat. Make sure to tell the doctor about your exercise routine so it can be taken into consideration in calculating you optimum weight and BMI. You physical education teacher can do this for you as well, though a proper exercise program has three parts.
Part one: A proper program of exercise, supervised if possible by a trainer or in your case a physical education teacher.
Part Two. Supervision by your doctor is important while dieting or exercising. Just how frequently you need to visit your doctor is something you and your doctor will decide.
Part Three: Proper nutrition. Three well balanced meals a day with two or three healthy snacks in between is key to your plan. A visit with a nutritionist could be helpful. Many health food stores have a nutritionist on staff that you can talk to or one that visits. You can check with one of your local health food stores to see if the have a nutritionist on staff or a visiting nutritionist.
As the saying goes; "No pain, no gain." The three part program I described is the pain. The reward is is you stick to the program you will achieve the results you want. This may mean getting up a little earlier to eat a proper breakfast.
Non-sugar coated cereal, Oatmeal the occasional egg for breakfast, toast and milk. Your schools coaches lunch is a good choice for lunch and moms good dinner. Snacks consists of Fruits, nuts and berries.
Yes, there is another saying man, girl, does not live by bread alone. Meaning the occasional going crazy is allowable for things like a slice of pizza, chocolate cake, ice cram and such. Occasion means as a reward once a month or so.
Good luck and I hope I have helped.
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Hello,
Firstly, you should tell a teacher or your parents if you are being bullied at school. That fellow is clearly an immature idiot, and so that would be the best thing to do.
In regards to diet, it's very important. Weight loss depends on both diet and exercise. 80% diet, and 20% exercise. So although exercise is very important, diet is too.
Make sure you eat plenty of fruit and vegetables. Also have some protein (chicken, turkey, beef, fish, lamb, pork, eggs, tofu, beans, etc). Reach for wholegrain carbohydrates rather than white, processed stuff (pasta, rice, bread, etc). Keep fat to a minimum. When you do, stick to healthy fats such as fatty fish such as salmon, and olive oil. Avoid junk food, fizzy, sweetened drinks, etc. Drink water when you feel thirsty. If you crave a snack, then have a glass of water first. The brain doesn't really understand the difference between feeling peckish and thirst.
In regards to exercise, you want to do plenty of cardio. This is anything that involves sweating. Doing sit ups won't make a difference if you have a layer of fat covering your mid-section. You want to get rid of the fat first, then tone the muscles. Do around 30 minutes of exercise a day if you can. Stuff like jogging, walking, running, walking the dog, riding a bike, swimming, etc. Don't do weight training as your body is still growing. Your bones can become deformed if you do weight training whilst still growing.
Because you're so young, you're still growing. This means that you must not starve your body of nutrients, and you musn't work out TOO hard. Just use common sense. 30 minutes of exercise is the recommended amount for people. And eating a healthy diet is just common sense. Just try to be as healthy as you can. And don't starve your body, or work it too hard, as you still need to grow.
So just use common sense.
Good luck!
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