Female Teenager Body Tone UP?

Question

First of all, I'm NOT trying to lose weight.

I'm 14, 5'4 at 113 pounds.

I know for a fact that I'm not fat, but I look like I am.

I am absolutely unfit and do not have the muscles that i need. Because of that, I have fatty flabs on my stomach, thighs, and arms. Also, I have lots of fat around my face that i want to lose.

I cant run for 2 min without running out of breath and feeling like death.

I don't have any body building equipment such as dumbbells, and i live in a kind of ghetto neighbourhood with all the drug users around.

That makes me afraid to go jogging. And i can't afford gym.

What are some good exercises you can do at home without any of those devices?

I can go to the nearby park to go jogging once or twice a week on weekends.

Also, any eating tips?

What are healthy meals or snacks that's not very fattening but also filled with protein and the needed nutrition? That's of course, delicious :P

Please help. Schools coming in two weeks, and i don't want to look like I've been sitting on my **** the whole summer!

Answer 1

You need to focus on health, getting more active, and nutrition.

Keeping a food journal really does help.  It will give you a much better sense of how much you are eating, and when, and why.

Make a few small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days.  Be more active and watch less TV and spend less time on the computer.

Start a weight lifting routine at home with things you find around the house.   A couple of the links I've included explain how.  It will help increase your metabolism and make you feel and look better in so many ways. Invest in a good weight lifting book for beginners or ask for help from the gym teacher at your school.  Weight lifting will increase your metabolism as well as improve posture and appearance overall.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish.   Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts.  Pay close attention to getting the nutrients your body needs to be healthy.  Drink plenty of water, at least 8 big glasses a day, and more if it is very hot, it you sweat a lot, or if you are exercising intensely. You will begin to see changes in your body.

Check out websites about nutrition, exercise, weight training, etc.  Here are a couple of helpful links.

http://www.nutrawatch.com/

http://www.caloriesperhour.com/

http://www.helpguide.org/life/healthy_ea...

http://weightloss.about.com/cs/fitness/a...

http://www.thepumpingstation.com/trainin...

http://www.webmd.com/fitness-exercise/fe...