Help me get some results please?!

Two times a day is too much, particularly if you're involved with free weights. At your age, you need to follow your body rather than try and shape it. A lot of your energy is involved with the process of growing, not just taller, but thickening your bones, producing more veins and arteries. The best single exercise is swimming as it simultaneously involves virtually all the muscles in your body. Yoga and stretching are great and, again, work with your body. Cardiovascular is always important and for that brisk walking or jogging or riding a stationary bicycle are great. Unless you are involved in some sort of very active sport, three to five times a week should be enough.

You don't say what your goals and purposes are so anything more than generalities is difficult.

The most important thing is that you exercise consistently and "work up a sweat" while doing it. ( And, yes, you can sweat in a pool.) Starting now will benefit you for the rest of your life.Health Question & Answer

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Crunches, squats, running, push ups, swimming, bicycling, walking, dancing, 2 miles or 30 minutes or 3x a week and we don't know what you want to achieve--weight loss, strength, muscle, energy--not enough info to answer with accuracy.Health Question & Answer

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What do you want to accomplish is the question.

Chi Running by Danny Dryer
Going Long by Joe Friel
Total Immersion by Terry LaughlinHealth Question & Answer

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Training for 1/2 and full distance Ironman triathlons.Health Question & Answer

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