URGENT! exercise suggestions needed?!

URGENT! exercise suggestions needed?

do you have any suggestions for a exercise plan without paying. i am a 12- year old girl in desperate need to lose weight. my goal is to lose at least 15 pounds by late august.

im only a year older than u and i got in shape with out a gym or anything...heres how i did it...
do an hour of cardio a day. meaning jumprope, jogging, fast paced walking, etc.
and then 4ish times a week lift weights. if u dont have any around the house its okay just get something heavy like a big shampoo bottle or something. and then lift work on arm muscles by starting out holding the weight with arms to your side. lift the weight slowly for 15 reps 3 sets. increase as it becomes easy
heres an ab workout:
well one thing is to lift your legs in the air about 4 inches and just hold it while sucking ur stomach in really hard. it hurts but i swear it works.
and another is like situps...but the way u do them is different and gives fast results
this is a series of different crunches u need to do atleast once...u can double it and triple it for better results. but i started doing this and it works so good !
first off u need cardio though, that way u lose fat and fat isnt covering the muscle.
but here it is:
start out with hands behind head, knees bent, while laying on the floor. then do a regular crunch on a 2 count (meaning go up slowly count to 2 and then go back down...never lay completely down though) repeat the 2 count crunch for atleast 8.
then go into a fast paced crunch that has a one count. so go up count to one, then come back down, etc, etc. do at least 16 of those.
then as u go up in a 1 count crunch, raise your right leg and touch your knee with your right elbow at the same time your leg is up and repeat that atleast 8 times.
then go into a regular crunch 8 times.
next do the same thing u did earlier with your right side to your left...1 count crunch, touching your left knee to your left elbow.
after that, switch back to the right side. u touch your right elbow to your right knee but then stay up there and touch your left elbow to your right knee, and then touch your right elbow to your right knee, back down. repeat that 8 times atleast all on your right knee rotating the sides u touch with 3 times before coming back down.
then do the exact same only with your left knee, starting with your left elbow-then right-then left-then back down. repeat atleast 8 times.
next do 8 crunches any way u like. the way i do it is put your legs in the air crossed and do crunches without ever letting my shoulders touch the ground
then after u do that, this is the last set...
your go up in a regular style crunch but dont come down right away. suck ur stomach in extra hard and slowly bring your knees up of the ground (with knees coming toward chest) then slowly put them back on the ground and then u put your upper body down.
after that go on your hands and knees, suck in your stomach and round your shoulders slowly, back to a flat back, repeat that 5 times and then youre done!!

*make sure to suck ur stomach in on all of those.
*do them all at once without breaks if u can

all of those at once is an AMAZING ab workout, because it works your lower abs, upper abs, and ur muscles on the side that will benefit love handles or fat on ur lower back.


for your legs.....
lay in a right angle. meaning first lay straight on your side, and then bend your upper body half way meeting your feet.
slowly lift your top leg up and down 15 reps 3 sets.
also another exercise is to put something heavy in between your feet, lay on your back propped on your elbows, and lift your feet to a full extension and slowly bring your feet back down halfway. repeat that 10 reps 4 sets.



another important part about losing weight is what u eat.
u need to eat lean meats for protein like boneless, skinless chicken white meat only, white meat turkey, salmon, fish. egg whites r really good for protein too. as well as almond butter, cashew butter, and peanut butter
DO NOT eat a lot of beef, pork, ham, hotdogs, etc.

eat fruits like apples, pineapple, canteloupe, watermelon, plums, grapes, blueberries, grapefruits, etc
fruits have a lot of natural sugar in them. so dont eat candy, cake, cookies, ice cream, etc.

eat veggies like carrots, celery, lettuce, cabbage, broccoli, broccolini, etc
NO potatoes

drink organic no fat milk...its not as runny as skim, has a really good flavor, and low fat!
no whole milk or 2% for sure.

for grains and bread eat only whole grain rice cakes (theyre really good with peanut butter or something on them!!), oatmeal (NOT that instant flavored stuff...buy quaker oats and mix it with honey and milk and put in microwave for a minute and a half), whole grain sugar free bread.
NO pasta, white bread, pancakes, biscuits, etc.

use only honey for sweeteners. (organic raw honey...not the stuff from kroger or something)

for snacks go with no butter popcorn, fruits, veggies, etc
NO chips, etc
if u want chips eat pita chips. theyre really good and good for u/low in fat!