Can someone help me with a fitness plan?

October 22, 2011 by  
Filed under Common Questions

fitness plan
by USAG-Humphreys

Question by Jennifer: Can someone help me with a fitness plan?
ok im 15 years old and i weigh 127pounds. i am 5’6 and before bathing suit season i owuld like to loose some weight. Im not really sure what food would be good for me to eat and have a low calorie count. As far as work out i am most concerned with my stomach area. Can someone give me some suggestions on what type of workout i should do and what type of meals i should eat.

and im trying to loose the weight as fast as possible.

Best answer:

Answer by Neutron
No miracle pills needed. Most people want to lose weight fast, say working out for a month. Then they stop because it’s boring, there friends don’t want to exercise or they achieved their goal. Then they get mad when they gain the weight again. Make your workout a fun lifestyle so you stay on track. If as a child you liked to play basketball or ride a bike or swim; then do it, this should keep you on track for life. Go back to what’s FUN for you. I prefer running or biking because I don’t depend on anybody but myself to get my workout.
Eat healthy, food is energy you need to work-out. There is a theory if you just diet and don’t excercise, your metabolism will slow down thus you won’t lose weight. More important is that if you don’t eat a balanced meal everyday you are cheating your body of vitamin and minerals which help your body function. Low calorie diet wil make you weak, moody and lower your concentration. A diet low in meat will make you weak or even anemic. Jogging is the fastest way to lose weight and it will make you better at any sport because you’ll gain endurance. At first you may have to mix walking with your jogging untill you get stronger. You should only lose around 2 pounds per week to lose weight in a healthy fashion, but here’s some advise. If you are not overweight you need to run enough to burn ONLY the excess of calories you had for that day. Why my answer? If you run six miles a day which burns about 600 calories or 100 calories per mile but you eat 800 calories more than you should of, than you are still 200 calories over than you should be after your run. Meaning you will not loose weight if you put more calories in your body, than you can burn off; inclusively you can even gain weight even if you’re running. So to loose weight you need to burn more calories than you consume. To maintain your current weight you only need to burn off the excess calories for that day. What you need to find out is according to your age and height How many calories you should have daily. Let’s say you’re suppose to eat 2000 calories per day but ate 2400 you’ll need to run 4 miles to burn those extra 400 calories. Let say your overweight but eat 2000 calories per day than any amount of running should produce weight loss. Obviously the more you run the more weight you’ll lose. Drinking at least 2 quarts or liters of water a day is very important to help eliminate fat from the body. As you lift weights you will lose fat and grow muscle at the time. Muscles weigh more than fat so don’t get confused if it you just started to lift weights and don’t see the difference in the scale. The more muscle you grow the more calories your body will burn and leaner you’ll get. Gyms now are measuring your body fat percentage when you become a member so they can give you concrete evidence that your fat is decreasing and your muscles are growing. BMI (Body Mass Index) Go to a runnersworld for more advise. Good Luck.

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3 Responses to “Can someone help me with a fitness plan?”
  1. Keith S says:

    Here’s an article I found that has some good ideas to flatten your stomach and lose fat.

  2. Chris H says:

    Losing weight too fast can be dangerous. Aim for 1-3 pounds a week, and don’t lose too much overall. Remember, being skinny is good, but being too skinny can put strain on your heart, and it can run you down and make you sick.

    For ab exercises, I like to do a 4-part crunch routine. It’s really basic, but it’s also easy to do. I do 25-100 regular crunches will my feet flat on the ground, then I do 25-100 crunches with my knees up. The 3rd part is 20-40 crunches where I start in a normal crunch position (feet on the floor), and with my upper body crunched up a little bit, I only move my legs, bringing my knees to my chest. The final part is those bicycle-twisting exercises you see on pilates commercials. That will work your obliques (sides).

    For diet, lots of fruits and veggies. You need some carbs for energy, but try to limit them, and control the “bad” carbs (white bread, potatoes, fried and sugary items). Protein is the key… you need it to build muscle (which in turn helps you burn more fat) and it helps you feel less hungry.

    Specific foods:

    -yogurt, milk
    -chicken, turkey, or ham
    -oranges, apples, etc.
    -broccoli, spinach, darker salad lettuces, etc.
    -lots of water

  3. Bludnut says:

    Plenty of walking at a faster pace, go swimming as much as you can…dont eat Bread, Potatoes, Rice or Pasta…Steam your Vegetables eat Plenty of Filletted Fish dont have Batter or Breadcrumbs on the Fish…drink plenty of water and have 3 Items of Fruit a day. Brazil Nuts are good.

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