A good healthy food and exercise plan for a 14 year old?!
Question: I'm 14 years old and not really trying to lose weight (i weigh 107 and im about 5'1). I'm really just trying to lose a few inches off my stomach, and tone my arms and legs. I admit i do eat a lot of junk, so that's why im looking for good healthy food plan so that i can cut down on junk. I know i have to drink 8-10 cups of water a day (i dont but need to start). I'm not sure if i need to say anything else. lol
help please =]
<3
Answers: I'm 14 years old and not really trying to lose weight (i weigh 107 and im about 5'1). I'm really just trying to lose a few inches off my stomach, and tone my arms and legs. I admit i do eat a lot of junk, so that's why im looking for good healthy food plan so that i can cut down on junk. I know i have to drink 8-10 cups of water a day (i dont but need to start). I'm not sure if i need to say anything else. lol
help please =]
<3
First off I am not a dietician or anyway involved as a personal trainer etc. ......But what i've noticed since I was your age not to many years back........
Cut down/Drink very little Pop/Soda carbonated drinks.......a lot of carbohydrates...which pop really if you drink enough can make you gain quite a bit of weight. Another thing you will notice by not drinking much of pop is your complexion will clear up MAJORLY. And brushing isn't so bad becuase pop really stains your teath...it really does.
Cardiovascular....When I was in elementry school I NEVER EVER thought twice about running somewhere in a burst was always a good runner or being short on energy that way. Got to highschool no more recess lack of excercise...i noticed when i had to run far distance to catch the bus when late shortness of breath....IF you can do 10-20 min on an excercise bike a day in a week you'll notice a big difference......leg muscles.....lack of shortness of breath when running...but keep at it....just a little bit every day or every other day ...but weekly keep at it. GREAT WAY to keep in shape cheaply ...excercise bike.
Stretching.......I ALWAYS HATED STRETCHING.....they always preached stretching in cross country...i hardly bothered but i now realize.....stretching is really good...warms ur muscles up before big excercise so you dont hurt yourself nothing works right when its cold ...car engine...ever notice when you come in from a real cold day your hands dont quite have the coordination they normally would if at room temp. when your muscles are pushed hard when they havent had movement and strechng you could tear or strain /pull something.and movement or yoga like movements help and muscle move in places that you wouldnt normally target....THIS IS REALLY BIG.....try in the morning before you have a shower for like 10 min make a little routine....legs up and down....arms back and forth ...NECK..back and forth target that area as you get older you skin and what not will start to lose elasticity so stretching really helps in those areas that arent targeted that often.......its a pain....but if you can do a little 5-10 in the morning and at night ......and keep at it month after month you will notice a difference.....just standing and moving ur legs & knees inwards day after day helps tone abs....just keep it small and work day after day ....if you can do them....try 1 or 2 pushups ****after you have stretched! ....and everyone hates them .....but do them day after day a couple at a time then in a week or so they become easier to do....but a key when excercising is giving your muscles down time to recover and relax....they cant always be on the go....but if you want to try push ups to get a little arm tone....they dont necc. have to be from the ground...lean outward from a wall on a angle and try ....but take it slow till you feel a difference and they come easier. Here is something to remember as you get older they say after 25 every year you start to lose a little muscle....clearly more so when you are older you lose more than when your 27...but keeping a excercise as a constant routine no matter how little helps because as you get older its harder to regain that muscle or stay firm if you were totally out of shape...so if your pretty good to begin with the workload isnt so bad if you do a little here little there.
Instead of going to fastfood all the time....or eating treats that are packaged....make yourself.....real food....take your meats cheese...sandwhiches....milk for your bones is important....just treat yourself with maybe 1 or 2 small treats a day and resist the junk food ....i know its hard but its 100% doable....just try not to laps.
Drinkng lots of water instead of pop as you are doing is really good.....i basically all but quit drinking pop this year ( which i love sooo much) but i only have it when i go out with friend at night to a restaurant or somewhere like that so once a week a can maybe. So i started drinking water more to where I love water more than I ever did....and I feel healthier not drinking so much pop.
Keeping your carbs at a resonable level is important and having a good variety of vegtables , and all that stuff.
Biggest thing....lay of junk food, start with small excercise & stretching...increase slowly till it becomes easier...to where you enjoy your routine.....what will happen is if you can keep at your routine and not laps for 4 months then try to hop back on the train it will be harder ...where if you keep at it you will feel healthier and it wont seem so bad bit by bit....dont starve youself and still snack and enjoy things but keep it to a normal level.
That's what I've realized that makes me feel healthier just overall and I notice a big difference....you might as well start when your young and keep to where you enjoy living healthy but not a excercize freak or depriving yourself of the things you enjoy becuase thats no way to live. Will Power to achieve what you want goes a long way.I hope that helps .
try to eat more vegies n fruits besides junk foods.. try to change ur eating habit 4 example the time when u eat junk food, switch it with fruits instead.. besides that exercise a lot..