13yo 5' 5" that weighs 195?
Question:
Answers:
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
Drink milk
see a dietitian to help you out.
if your worried about the stomache area weight training wont really help or cardio you need to do sit up
Clean up your diet and do more cardio like swimming.
Stop eating, start running
WOW you weigh more than me and im 15 : o
Clean the diet, and exercise more. NO WEIGHT TRAINING. You need to be doing strictly aerobic exersice, mainly situps if you want to lose the tummy. Run, Run, Run, Run. Situps....don't get discouraged, losing weight takes a long time.
Keep up the weight training and try to increase your cardio. Just as important...get on a balanced diet. Avoid fast food. Eat more fruits and vegetables than you think you need. Eat very little bread and not so much meat.
Weight training does help because muscle burns calories while you're resting. If you can afford to, see a dietician like that other girl said. Drink a lot of water.
when school starts ask your coach your advise
get over it your fat glad am not you. Its hard to burn off fat you should have thought abt it before you ate all you ate.
hahaha your fat
Simple. Get your butt off the couch and to the gym. Instead of cookies and doughnuts, eat real food.
Dude - take a walk. Seriously. Start with around the block. Do that once a day for a week.
Next week, twice around the block. Week after that, twice around two blocks. Keep building it up until you can really cover some territory on your feet.
Cut out the snacks. Two candy bars a week - not two a day. Mix some lemon into some water. Two sodas a week - not three a day.
Let me know when you're starting to make progress. I want to know how this goes.
Good luck! Seriously! - Stuart
You're off to a good start. Weight training is essential, so keep it up. However, cardio does very little good unless it's for extended periods. Contrary to instinct, you're a lot better off walking for an hour than sprinting for five minutes. Keep your heart rate elevated but not racing, and don't get so winded that you wouldn't be able to have a normal conversation. You burn fat most efficiently when your body is working hard but not absolutely straining. You're probably best off starting with your exercising heart rate at 60 to 75 percent of your maximum heart rate (220 - age) and keeping it there for 30-45 minutes. Good luck!
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