ShapeFit.com

[swanso5]

we've told you already but here's to not having you actually do anything but click and read:

http://shapefit.com/forum/viewtopic.php?t=4681

do exactly as this says and you'll have no problems getting what you want

[anushka]

and what about exercises?

[swanso5]

well what equipment do you have to use? training at home, gym??

[anushka]

i haven't got any equipment..i'm training at home... i'm just doing various exercises for my stomach and i'm also running..for about 3 days in a week

[swanso5]

pop each of these in youtube:

- static lunges
- prone side bridge
- theraband rows (you'll need to buy one of these...should be $20 bucks or so at any ssports store)
- push ups (from knees if needed)
- reverse lunges
- prone bridge

and do each for a many reps as you can x 1 circuit...each circuit get 1 more rep for each exercise then you did last session

do 3 days a week with a day off in between

for running are you able to run outside on an oval or something?

[anushka]

ok
i'm running outside
could u also tell me abs effective exercises to have plane stomach and six pack abs

[Christopheel]

[swanso5]

do what i said and you'll get what a flat stomach

[cassiegose]

Anushka,

Hi! I thought I'd pop in to provide a couple of explanations for you here. First of all GREAT JOB on deciding to be healthier!!! This is wonderful! Secondly… you seem to be under the (very common) impression that eating less will help you to lose weight? I'm assuming this because looking at your diet, you're not eating very much food at all. This is a very common mistake made by lots of people (myself included). However... You should know that by not fueling your body probably you have essentially shut down your metabolism making it really hard to lose weight and really easy to gain weight. We don’t want you to start gaining weight as you get older! Soooo… you’re going to want to take steps to keep that metabolism revved and going strong. The two best ways to get your metabolism revved up are 1) NUTRITION and 2) MUSCLES.

For nutrition you want to eat every 2-3 hours to keep your metabolism going. As swans showed you in his very well written article in the nutrition section, you're daily meal plan should include a lot of protein, fruits, and vegetables. At 14 I don’t suggest you getting too carried away with counting calories and consuming a low carb diet as you are still growing and need adequate nutrients and vitamins of a balanced diet.

A good plan for you to work on might just be to try to eat a HEALTHY balance of protein and carbohydrates with every meal. You’ll want to stick to whole foods when possible and stay away from processed foods whenever you can (I know this is hard because most foods out there are processed). For proteins you could choose foods like: chicken breast, lean cuts of red meat and pork, tofu, low fat cheese, eggs, turkey, and fish. For carbohydrates your best choices would include whole wheat bread, whole wheat pasta, whole wheat couscous, quinoa, sweet potatoes, oatmeal, brown rice, veggies and fruits. Something very alarming about your current diet is that I didn’t see any veggies. You need veggies!!!

Does this all make sense? For a workout program do you do any sports at your school? School sports are a great form of exercise and if you enjoy it you’ll most likely stick with it easier. Other great options for cardio exercise would be walking, hiking, jogging, bicycling, jumping rope, and pretty much anything that gets you outside and moving! For weight exercises to get your muscles working you could start with stuff like pushups, pull ups, lunges, and squats. These use your body weight so you don’t need any equipment to do them.

I think its absolutely GREAT that you want to take steps to become more healthy!! WOOHOO!!! Please feel free to ask questions if you have any so we can help you along the way! :)

[anushka]

thank you very much for your advices...
i'm going on holiday now and i'll do everything that u said and i'll post any questions
thnx