What would be a good exercise plan and what should I do to eat healthier?

Question

I have been slightly overweight for the last couple of years and it just seems to be getting worse. I really want some advice on what I should do.

Info

Age: 15

Height: 5 feet 6 inches

Weight: 140 pounds

Fat content: 40%

Daily Foods(General)

Breakfast

-Glass of milk

-honey basted chicken tenders(chocolate pop-tarts when out)

Lunch

-100% juice with 150% DV of Vitamin C

-Pack of 3 Spunkmeyer cookies

-whatever meat they are having for that day.

-a vegetable

Dinner

-a glass of milk

-a meat

-a vegetable or fruit sometimes both

I have not exercised in a while and dont really have any equipment.

I do have a bike and am willing to ride it for cardiovascular but I need some other types of workouts for muscle other than pushups.

I really want to ask this girl out but I dont think she would want to go out with me as I am so I am trying to lose some fat.

Answer 1

You know the drill, sweetie...

More veggies & fruit

Eliminate pop farts, cookies and especially those deadly chicken tenders

Lots of water and mucho veggies will fill you.  Buy the baby carrots and snack on them.

You must exercise a Minimum of 3-days-wkly, if not five.  30-40 minutes, walking briskly, tread mill, bike, swim, mix it up??  Whatever works best for you.  Concerning weights, use what is available in the house and check out any routine on the net, but you do not need xpensive equipment!

Remember.... you need breakfast, do not skip meals (3), rest, work out, drink lots of water, no carbonated drinks, no white flower, no sugar of any kind, nothing processed (if you can do the last one?)

Go get em.  Mary

Answer 2

well maybe you could start drinking fat free skim milk or even 1%...no more pop tarts..try some egg whites with a slice of fat free cheese and some whole grain toast.

for lunch i would stop drinking juice it has a lot of calories and a lot of sugar even though it is 100% juice. Sorry but you should get rid of your cookies also maybe only eat 1 if you can't total get rid of them. Then you could eat a piece of lean chicken breast with the vegetable and maybe some rice and a little fruit.

for dinner have your 1% milk and the meat just make sure that it isn't fried or breaded. try grilling your meat it gives it a good flavor. and then your fruit and vegetable are good.

just try to eat your carbs with lunch and breakfast and your breakfast should be your biggest meal of the day and they should decrease with each meal.

now for exercise...your bike will work good for cardio and somethings you could do for weight training would be lunges and squats for your legs and then crunches or sit ups for abs puch ups for your arms and pecs and then for the back of your arms you can sit on the edge of a chair with your feet out straight and lower your body up and down with your arms and then you could get a could of 15-20 lbs weights and sit in a chair and lean up and lift your arms straight out to your sides and that will work your shoulders and back. i know you are a guy but here is a site with has a lot of different workouts you can do at home you will just need to increase the weight and maybe the reps... also if you get tired of your bike you could start walking and work up to jogging and then to running. it burns the most calories the fastest.

anyway i hope this helps! good luck and try to do this for yourself not for anyone else. do it to be healthy and you will have to keep it up because when you stop and you go back to your old habits you will gain all that weight back. =)

Answer 3

that's actually not a good fat loss diet sorry to tell u the 3 cookies cut out change w/ a banana orange or apple im sure u can get at school breakfast chicken tenders or pop tarts NOOOOO on the run buy protein bars and take those like zone bars or pure protein bars tell ur mom she got them for me they are tasty and much healthier w/ that glass of milk dont forget! and if not on the run i suggest a slice of whole grain toast w/ 3 eggwhites and a whole egg

lunch no cookies fruit instead the juice is OKAY i say low fat milk though much better the meat shouldnt be fatty get a turkey wrap or something bring ur lunch save the money and keep it healthy bring an apple celery sticks w/ peanut butter and a turkey or tuna or roast beef sandwich maybe buy asalad w/ low fat dressing

dinner milk good a meat make sure it's lean meat vege fruit good

try getting a snack in there possibly  i eat 5 small meals

best muscle gaining workouts u dont even need weights

push ups inclined declined flat

pull ups!!!!

dips

crunches bicycle and leg lifts for abs

squats and lunges and calf raises for legs

cardio biking is great swimming is best

stick to lean meats veges fruits whole grains and get 1g protein per lb u weight in ur case 140g protein so id suggest investing in whey protein or protein bars and have 1700cals daily good luck