I want to get fit, I'm a teenager and I need some tips!?

Question

I am 14 years of age, I weigh about 45-50 kg, average but my tummy has a bit of flab and i want to tone it up. I also want to get fit cause i get puffed out even running 100-200 meters and I used to be really fast. How can i tone my stomache and loose a bit of wieght alon the way? Also, i eat alot of rubbish. I need some ideal food suggestions, what should ib have fr breakfast, lunch and dinner - and snacks in between? My dad is a personal trainer but i barely ever see him. What are some tips to keep me in the right headspace to keep deidcated and become fit? Im about to go for a run, how long would you suggest and how fast etc? Any information would be helpful! Thanks so much xo

Answer 1

to loose weight and tone up u need to do two things, consume less than you burn for example if u eat a 200 kj bowl of cereal u would need to burn 220kj to keep below. to get muscle definitions and tone up i would also advise doing push ups, sit ups, and burpes things that aren't overly high weights but will strip fat away. do as many *** possible in a set and then rest for a minuet and then repeat 3 to 4 times. as for food balance ur fat and sugars against healthy options and regulate ur eating patterns but make sure you eat a health breakfast such as sultana bran, or muslie to start the day, and dont eat to much at dinner especially carbs as your not going to burn them off. here is a saying that might help you , eat like a king for breakfast, queen for lunch and a peasant for dinner. as for snacks fruit is probably best option, tastes great, healthy and provides engery