Work-out tips? Thanks :D 14 year old female.?!


Question: Work-out tips? Thanks :D 14 year old female.?
Okay, so I am working out like crazy now. haha.

I do tennis on Thursdays 6-7, Friday's from 5:30-7, and Saturday either 8-11 or 8-12:30. depends on if I am planning on working out after or not.

I dance on Tuesdays from 7-8 and Wednesdays from 6-9.

Now I am going to the gym I do tennis indoors at on Fridays before tennis.

Yesterday I was there for an hour before and biked 3 miles, ran 1 mile and urged 2,000 meters. I also bench pressed 20 pounds (/: need to get it higher! ) and did the arm machine where you push forward and 160 pounds and push backwards at 80 pounds. I am now going to start boxing (I got my new boxing gloves today with the hand wraps and am planning on going to the boxing class tomorrow at 8:30)

Today I went to the gym after tennis and felt a bit weaker, I biked 11.13 miles (burned 370 calories in that alone) and bench pressed only 10 pounds though, and did some ab crunches on the machine and a few pull ups. I also did a few leg things with a 80 pounds.

I am injured as well.

Today I have eaten a BLT and french fries and a grilled cheese with 2 pretzels, is this decent enough?

I am a 14 year old female, 210 pounds (I know its a lot, I have a slow metabolism and that is what I am trying to change a lot now which is one of the reason I am kicking up my work-out but a lot!) and 5'6 and a half. Thanks in advance ! :D

Answers:

Wow i'm impressed. Good workouts, but please remember your body will need breaks in between all that. Take 2 days off throughout the week to let your body rest and heal.

Lots of water is a given to help increase your metabolism, and also eat around 1500 calories. I know you may think it is high, but since you are doing so much your body will need the fuel or eventually you will crash.

Stick to lots of veggies and fruit, lean meat such as fish and chicken and stay away from anything deep fried. Another thing is to eat Corn bread, instead of whole wheat and white bread since these get turned straight into glucose in your body.

Best of luck ! =)



Wow girl! I'm impressed!
I wish I worked out that much.
Make sure you add some fruits, veggies, and protein in your diet too.
And drinking ice water kicks up your metabolism!



looks like you are off to a great start, but dont work yourself to hard hun.



Are you sure you're 210 pounds and 5'6? Because by BMI standards that means you're clinically obese - which doesn't sound right considering all the hard work and exercise you're doing.
I think that you're problem is not the exercise, but your diet. A typical BLT can have about 580 calories in it, 216 calories from fat; just a small portion of french fries may have around 270 calories (a large portion is 540) which includes about 5g of trans fats (VERY bad for you).
I really want to give you some positive advice - and I'm 14 too.
Your exercise routine is amazing! I wish I had your determination.
If you still want to eat the same sort of things - but with less fats and carbohydrates (but make sure you eat LOTS of protein - it fills you up without adding to your fat store) then here are some tips:

Leaner BLT:
A couple of turkey rashers instead of bacon (6 calories per serving and 1.2g protein)
A medium sized tomato (38 calories, 1.5g protein)
A drizzle or olive oil instead of mayo (35 calories, 3.3g mono-unsaturated (healthy) fat)
Lettuce
Wholemeal pita bread (so much easier to use and only 80 calories, 2.7g protein)

Leaner French fries:
Prepare potatoes and put them into a foil lined baking tray. Drizzle with sunflower oil and cook them for about 40 mins at 390 degrees fahrenheit.

Good luck!

Food technology classes, Healthy Eating books




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