Can someone help me work out a fitness plan?
September 12, 2011 by admin
Filed under Common Questions
Question by R3d EYe5 DaRKn35S DraG0N Ma5T3R: Can someone help me work out a fitness plan?
I’m 13, 5″1- 5″2 and 154 Lbs.
I can wake up early if I have to, I have a stationary bicycle, I drink 2 cups of water a day, and I have 3-4 hours of free time.
Is Salad/Fruit and whole wheat bread/Oatmeal the way to go for the diet part?
Best answer:
Answer by j
First off, a healthy body needs 8 cups of water a day. A stationary bike is only good for losing fat – not building muscle. Your diet should consist of fruits, vegetables, whole wheat everything (pasta, bread, ect) a good multivitamin (I use A to Zinc). Also include almonds/walnuts, lots of lean meats and egg whites.
As for a fitness plan, you haven’t provided a goal so theres no way to give a plan.
If you want to lose weight then eat well and ride your stationary bike. You can burn some 500 calories an hour with that. Get outside and run, enjoy the summer. When your at the pool, swim laps, don’t jus mess around with your buddies.
If you want to gain muscle, your gonna have to do lots of pushups, pullups, squats, lunges, crunches, situps – assuming you have no weights.
Fitness is 80% diet. If you can’t eat right then all the working out in the world won’t help you.
What do you think? Answer below!
For the diet part, you need whole grains like wheat bread and oatmeal. Protein from red meat, such as beef or pork; poultry, such as chicken or turkey; legumes such as beans or lentils; soy, like tofu, dairy, eggs, especially the whites, and sometimes nuts and nut butters for protein. Remember to get the leanest cuts of meat, like skinless chicken breast, lunch meats like ham and turkey.
You also need some fat and oils in your diet to stay healthy, otherwise, in the long run, you can damage body cells and cell membranes; same with not eating enough protein. You need 50-60% of your calories from carbohydrates, the body’s main source of energy, 10-15% from protein, and 15-30% from fats. A guy your height and depending on your skeletal frame, I would assume it would be small since you are still growing, you should weigh around 111 to 135 pounds, ideally 123. To maintain this weight of 123 pounds while not exercising or moving around very much during the day, you need around 1800 Calories per day. If you ride your stationary bike for 30 minutes, depending on the effort, you’ll burn around 140 calories at moderate effort per half hour. If you exercise half an hour a day, you’ll use 1940 calories per day.
If you want to lose weight the healthy way, lose slowly, or lose less than a rate of 5% of your body weight per month, which is about a pound per week. To lose a pound per week, you have to burn 500 calories more than you consume in a day by either exercise, eating less or both.
Reduce sugar, it will reduce you caloric intake. Start by switching juices, sugar sweetened sodas, teas, and coffees and switch for more water, sugar-free or diet sodas or juices, unsweetened teas or coffee, and switch from regular sugar to Stevia or the pink, yellow, or blue sugar substitute packets to reduce sugar, calories, and reduce your risk for diabetes.
Beware of bad fats, like fatty salad dressings, animal fats, butter and margarine, and eat as much of the good, such as nuts and nut butters, avocado, olives and olive oil, plant oils, and yellow mustard (use at least 2 tablespoons of it to get enough of its oils for it to count as anything), while keeping your total fat intake in check. Switch regular salad dressings for low fat or fat free; yellow mustard instead of mayo.
Eat 3 servings of veggies per day. A plate of dry salad, like lettuce or a garden salad is one serving, 1/2 cup of cooked veggies is one, and 1 cup, about the size of your fist, for uncooked veggies. Eat 3 servings of fruits per day.
Hey there! I’m 14 and subscribed to Seventeen magazine.
June’s issue has a really cool workout plan, this is how it goes:
Week 1
Monday – Cardio, Abs
Tuesday – Rest
Wednesday – Cardio/Butt
Thursday – Rest
Friday – Cardio/Legs
Saturday – Rest
Sunday – Cardio
Week 2
Monday – Rest
Tuesday – Cardio/Arms & Chest
Wednesday – Rest
Thursday – Cardio/Abs
Friday – Rest
Saturday – Cardio/Butt
Sunday – Rest
Week 3
Monday – Cardio/Legs
Tuesday – Rest
Wednesday – Cardio/Arms & Chest
Thursday – Rest
Friday – Cardio/Abs
Saturday – Rest
Sunday – Cardio
Week 4
Monday – Rest
Tuesday – Cardio/Butt
Wednesday – Rest
Thursday – Cardio/Legs
Friday – Rest
Saturday – Cardio/Arms & Chest
Sunday – Rest
Week 5
Monday – Cardio/Abs
Tuesday – Rest
Wednesday – Cardio/Butt
Thursday – Rest
Friday – Cardio/Legs
Saturday – Rest
Sunday – Cardio
Week 6
Monday – Rest
Tuesday – Cardio/Arms & Chest
Wednesday – Rest
Thursday – Cardio/Abs
Friday – Rest
Saturday – Cardio/Butt
Sunday – Rest
For the toning exercises described, go here:
http://www.seventeen.com/health-sex-fitness/special/fitness-finder-workout-videos
…And follow with the other videos on the side.
And PLEASE, PLEASE drink more water! The water will make you feel fuller, it will make you want less soda [which can add up to 20lbs per year] and ice cold water will burn calories.
Remember, every time you exercise:
Warm up
Push Yourself
Cool Down
Important!!!
As for food, eat 5 small [PROPORTIONED] foods every day. If you’re really, REALLY dedicated, cut anything that comes in a wrapper and stick with healthy foods.