Could someone help me with my fitness plan?!


Question: Could someone help me with my fitness plan.?
My friends and I are both 13. We have noticed how unhealthy our lives are. We constantly snack on junk food and we rarely exercise,so we want to make a change.

My friend and I want to start having a healthier life. We have decided that we will meet at the park every Saturday and make a plan to eat healthier.

Unfortunately, we can't jog everyday because of school (we go to a school that goes from 7-5)

We need a little help. We are not quite sure what our eating and exercise plan should be.

Some questions we have are:

How many calories should we eat a day.?

What are some good foods that we should eat.?

What are some good tips for eating healthy.?

How far should we jog.?

What other exercises could we do.?

How many of those exercises should we do.?

My friend and I are both around 5'2 ft in height and weigh about 130.

We would love any help you can give us!

Thank you!Health Question & Answer


Answers:
Hi, I'm 15 and a friend and I have been getting healthy together for a year now. We have really enjoyed sharing the experience together and it's been really good for our health. So I'm glad you would like to make a change in your life and you'll be glad you did it too.

How many calories should we eat a day.?
My friend and I were advised to not count calories at our age, as it's not a good measurment for growing bodies. Instead we changed WHAT we ate and how much exercise we were doing.

What are some good foods that we should eat.?
Eat plenty of fruit and vegetables, lean meat (cuts of meat with little fat ie. the breast of the chicken) Rice, pasta, bread, nuts, seeds, grains.

What are some good tips for eating healthy.?
Try and eat food in it's most natural form, like fresh fruit instead of juice or in muesli bars. The more processed a food is, the more sugar, fat and chemicals it will have.

How far should we jog.?
As far as you can handle, definately don't overdo it. When you start to feel tired, jog for 5 more minutes and then stop.

What other exercises could we do.?
Try to include resistance exercises too, such as push ups, sit ups and squats, which will tone and strenghten your muscles.
also, something gentle like yoga or tai-chi will not only stregthen, tone and lengthen your muscles but it will relax you as well.

How many of those exercises should we do.?
Again, whatever you feel is reasonable. also, increase your speed and number of repititions as you feel stronger.

Hows that! Hopefully this will be helpful. Good luck! And I hope you enjoy the path to good health!!! lol :)Health Question & Answer

Hmmm... First thing is to eat junk foods less or in moderation. Second, make a plan to exercise 3-5 times a week. I have never heard of a school day going frrom 7-5 pm but maybe you are one of the schools that cut out a weekday and only go 4 days I am not sure. You can always run together after school at the schools track. Just make sure your parents know where you are and you tell a teacher too. Calories per day I would say 2,000-2,500 a day is about right
Some good foods to eat: Yogurt, nuts, raisins, apples, peaches, pears,oranges,Bananas, pineapples, salads, milk 2% or 1% ( I prefer WHOLE but i am trying to gain weight), sandwiches with wheat bread, cheese, cottage cheese, lean meats like chicken, beef. Pizza is actually good for you just eat it in moderation. Orange and apple juice are better than sodas all the time too. Or flavored water. Follow the Food guide pyramid in your health book or google it on line. There is also a activity pyramid too online. Jog like 4 times to start around the track at your school which would be 1 mile at most schools . Other exercises would be lunges, squats with no weight, jumping jacks, skipping rope, or speed walking. You could also wrestle each other if you are really close that would improve your strength too. I would say do 4-5 exercises plus the jogging to start for now. Well Good Luck and another thing is try not to sit at the computer or watch tv for more than 30 min at a time on your off days. Unless it's bed time or you are exhuasted from your work outs. work out 3-5 times week with at least 1 day off completely of INTENSE exercise. Get rest through out the day and also get 7-8 hours of sound sleep at night so your muscles and body has time to recover/grow!!! I hope I HELPED !!!Health Question & Answer

Jeremy 30 male , Career diploma from Penn Foster colllege online in Fitness/ Nutrition , work out experience, healthy eating most of the time , Meditation/breathing exercises, Currently working out at a Fitness center.Health Question & Answer



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