Can anyone suggest me a good fitness routine and food plan?
I am 15 years old… turning 16 in october. I am about 5ft 3 and weigh 49kg. I want to lose abit of fat, especially of my stomach and thigh area. I go to the gym but it hasn’t really made much difference. When I go gym I usually jog for 20-30 mins, do some stomach work outs on a ball and do about 15 mins of stepping or something. I eat healthy aswell, I think the problem might be that I eat too much healthy things like fruit? Any suggestions?
How to Begin
Choose an activity that you enjoy. The best exercise for you is the one you’ll actually do, not the one you think you should do. Walking is a great place to start since it doesn’t require special equipment and you can do it anywhere, but you can try any activity that involves some type of continuous movement like cycling, swimming, running, aerobics, rowing, stairclimbing, etc.
Start with 2 or 3 days of your chosen activity a week with a rest day between workouts.
Begin with a 5-10 minute warm up of light cardio to gradually increase heart rate.
Increase your pace and intensity to slightly harder than comfortable (about a Level 5 or 6 on the Perceived Exertion Scale or you can use Target Heart Rate to monitor intensity) and go as long as you comfortably can. Begin where you ARE, not where you want to be. You may only be able to exercise for a few minutes at a time, but that will change quickly if you’re consistent.
End each workout with a cool down of light cardio and stretch the muscles you’ve worked to relax and keep your muscles flexible.
Each week, increase your workout time by a few minutes until you can work continuously for 30 minutes a session.
Don’t worry about distance or pace. For the first few weeks, focus on showing up for your workouts and building time. You have plenty of time to work on your speed and distance.
After 4-6 weeks, change your routine by adding another day of exercise, increasing your pace/intensity, adding a new activity and/or increasing the amount of time you exercise
August 15th, 2009 at 8:29 pm
How to Begin
Choose an activity that you enjoy. The best exercise for you is the one you’ll actually do, not the one you think you should do. Walking is a great place to start since it doesn’t require special equipment and you can do it anywhere, but you can try any activity that involves some type of continuous movement like cycling, swimming, running, aerobics, rowing, stairclimbing, etc.
Start with 2 or 3 days of your chosen activity a week with a rest day between workouts.
Begin with a 5-10 minute warm up of light cardio to gradually increase heart rate.
Increase your pace and intensity to slightly harder than comfortable (about a Level 5 or 6 on the Perceived Exertion Scale or you can use Target Heart Rate to monitor intensity) and go as long as you comfortably can. Begin where you ARE, not where you want to be. You may only be able to exercise for a few minutes at a time, but that will change quickly if you’re consistent.
End each workout with a cool down of light cardio and stretch the muscles you’ve worked to relax and keep your muscles flexible.
Each week, increase your workout time by a few minutes until you can work continuously for 30 minutes a session.
Don’t worry about distance or pace. For the first few weeks, focus on showing up for your workouts and building time. You have plenty of time to work on your speed and distance.
After 4-6 weeks, change your routine by adding another day of exercise, increasing your pace/intensity, adding a new activity and/or increasing the amount of time you exercise
References :
http://www.about.com
August 15th, 2009 at 8:40 pm
At 15, you are still young. Your body is developing. The best bet for you is to play actively on sports teams, tennis, basketball, soccer, etc.
The high activity will activate your metabolism and burn fat more efficiently. No such thing as eating too healthy, however you can eat too much fruit. Fruit contains fructose (simple sugar) which can lead to weight gain (if consumed in massive quantities).
Eat 5-6 times a day small meals, play sports, enjoy life. everything will fall into place
References :
August 15th, 2009 at 9:26 pm
after swimming (like doing laps) twice a week for a year I lost all the weight on my legs most the weight on my stomach and gained muscles everywhere and let me tell you I was what you might call a jelly donut. After about a month you get less hungry once you finish swimming. It’s alot more fun when you’re on a team too.
start with swimming 20 minutes with a 5 minute worth of breaks and once you adjust to that just add 10 minutes each time you adjust
References :
August 15th, 2009 at 9:49 pm
It’s all about your diet, how many times a day you eat & your workout routine. Here is a good website that specializes in losing stomach fat. It covers nutrition & workouts:
http://www.flatstomachsecret.com/
I will say that cardio has never done it for me. In fact, all I did was cardio for a while & I was 15 lbs heavier. Then I modified my diet & bagan doing the right workouts. I lost 15 lbs & looked toned & still do. I am 29 & look the best I ever have. I don’t really even do cardio anymore.
Good luck!!
References :
Experience & years of learning from fitness professionals
August 15th, 2009 at 10:18 pm
Aerobic exercise like running or stepping will stimulate your appetite. You may want to try yoga instead. As for nutrition, you should continue eating fruit. How much red meat are you eating? This can cause excessive weight gain, not to mention it is not good for your heart, especially if you are doing a lot of aerobic exercise. I would also cut back on dairy products, eggs and anything which contains sugar if you are looking to lose fat.
References :