Hi, im currently 15, 135 pounds, and 5'6". Im looking to find a great workout plan from anyone whos experienced. The equipment that is currently available to me is a Treadmill, Health Rider, and weights up to 20 pounds. I currently eat no breakfast and occasionally lunch. I eat a meal at dinner. I want to start eating breakfast and lunch but school food is way out of healthy. I can eat breakfast but i dont kno what is healthy. I want to lose weight but am not enrolled in a gym. I am really determined to lose weight. I am in high school and have free time 24/7. If anyone can please help on what is healthy to eat and a great workout with the equipment i have. I would really appreciate it. Im currently wanting a great set of abs and i do 2 sets of 15-20 crunches each day, but there has to be a faster way to lose weight like thisand gain muscle. PLEASE HELP OUT!!

list of good foods to choose from to help you get started

http://www.bodybuilding.com/fun/stella9.htm

cut and paste of rough ideas to further assist you

RULE # 1- Stay away from fats, excessive salt and simple sugars. This eliminates 99% of the fast foods, munchies and soft drinks. Who needs them? In a few short weeks, you won't want them, wonder why you ate them and feel sick if you do!

RULE # 2 - Eat a basic breakfast of complete carbohydrates and protein to set up your metabolism for the day and to provide fuel and muscle building ingredients. Basically, protein builds muscle and carbohydrate supplies fuel for energy. Breakfast can be an easy to prepare meal from a quality protein shake to a bowl of oatmeal, scoop of cottage cheese, fruit and coffee. Remember, if you don't feed yourself a small wholesome meal in the morning, your body will draw on your muscle tissue as a source of energy, putting you in a slump and in muscle deficit. Add a good vitamin and mineral formula each morning to put order and efficiency in your body chemistry.

RULE # 3 - With whatever effort it takes, feed yourself every 3 to 4 hours throughout the day - each meal consisting again of protein and carbohydrate. Any combination of the following is perfect: tuna/rice, lean meat/baked potato, cottage cheese and fruit, chicken/pasta, etc. (Vegetarians - take particular care in order to get plenty of protein in your diet.)

RULE # 4 - In simple English, to gain weight, eat more and eat more often. Be ready for solid bulk weight - lean muscle comes slowly but surely. To lose weight, eat less, still as often, consuming the majority of your calories early in the day.

RULE # 5 - I have always instinctively leaned toward a higher intake of protein over carbohydrate to build a lean body. Though contrary to popular opinion, many doctors and top bodybuilders I've conferred with agree. Emphasize protein.

RULE # 6 - Between meal snacking is okay if the snack is truly nutritious - no junk! Don't let them be a substitute for a meal or become a habit. Good snacks are fruits or vegetables, low fat muffins, protein energy bars, nonfat yogurt, whole wheat bagels, cottage cheese, etc.

RULE # 7 - Simple carbohydrates (sugar and honey) provide us with a quick pickup but let us down just a quickly. Excessive sugar plays havoc with our insulin metabolism and leads to fatigue and fat storage. Not good

Thanks a lot. The last four days ive been eating healthy!Im continuing forever
Start-135 pounds
First Day-Breakfast-(7am) fruit cup (yummy)
Lunch (1pm)-fruit cup (again yummy)
dinner-(6pm) small chicken ceaser salad. 1000 mg vitamin c (capsule)
Workout- 15 minutes of crunches (NM)
Found out my mom had Whey Protein!!!! YAY
Second Day-breakfast- (7am)3 hardboiled eggs minus yolk and no added salt
lunch-(1pm) Protein shake
snack-(4pm) fruit cup
dinner-(6pm) chicken ceasar salad
little after dinner-(about 8pm) Protein Shake with milk and bannana
Workout-Hiit(for first time) 20 minutes 1min. walk/1min. a little over fatburn and a little less than aerobic on treadmill's scale thingy. 2 sets of 15. 15 pound weights. EXHAUSTED!!! Finish shake from before workout. Health rider 100 calorie loss
Third Day- Morning-(7am) Fruit cup
Lunch-(1pm) Pear Halves -Half can
Snack-(4pm)Pear Halves- finished
Dinner-(6pm) Chicken ceaser salad.
Workout- NONE- damn to tired
Fourth Day-(Today) Morning-(8am) small glass of orange juice
Lunch- 2 smacker kfc things. real tiny chicken breast sandwhiches with lettuce
Snack-Protein Shake
dinner-not there yet
Workout-Hiit for 20 minutes 1min. walk/1min. a little over fatburn and a little less than aerobic on treadmill's scale thingy. a few weight lifts with 15 pound weights.

This morning i weighed in at 130 pounds and agian tonight the same. I am wondering if this is a healthy enough diet and that im not undereating!!! Ive lost five pounds in 4 days and i feel a lot better and i want to continue to lose weight. IS THIS A HEALTHY ENOUGH DIET???????

what your eating is good, but you arent having enough breakfast im sure evoultion will agree with me, fruit cups and/or orange juice, isnt something i would necessarily consider a healthy high card high protein meal. idealy for breakfast you should have something like oatmeal with some protein powder mixed in.

also having more protein through out the way will help you build muscle, which burns fat.

and your 15 minutes of crunchs is way to much, i do ab work outs maybe once or twice a week, there not gonna give you nice abs, just gonna make your abs that are hidden by the fat stronger and bigger, you need to keep up the HIIT and the cardio to lose the fat so you can see the abs.

Im 19, 150 pounds, and 6' but i look kinda of skinny i have a great body but without the muscles how can i gain weight but in muscles only

lol im 16 5'11 175 lbs with a lean body lol isnt that weird. Im trying to build muscle. IM not fat but i have alot of it. Make sense? anyone here can help me out?

Ok, I have a question because I think I have a misconception :-p. Why doesn't making your ab muscles stronger and bigger get rid of the fat? I thought muscle burned more calories than fat so that the abs would start shedding the fat for nourishment? Now taht i've typed it out it sounds stupid, but I'd rather just get an explanation than not ask.

BTW good luck on your abs :-)

You are correct that is a misconception. Even though your body burns fat while excercising muscles, such as doing sit ups, you have to understand something about the human body. The last place you will see fat diappear in your body is the first place fat develops when you stop eating healthy and stop normal excercise. Now in women, the first places fat gets stored is the thighs and the butt. And in men it is the gut ( liver).

So even if you do 1000 sit ups a day, you wont see your abs right away because your body will burn the fat in your arms, legs, face, etc before it starts to burn the fat in your abs. So in simple english, your gut will be the last thing you get rid of ( the liver is a lint trap of fat) which is why getting great abs isnt just about excercise or sit ups, its also about healthy dieting and keeping to a healthy diet. If you diet corectly, get routine cardio and fat burn workouts weekley, you will get washboard abs in no time. for the record, you need to drop down to 10% body fat before you start to see your abs. Everyone has abs, its just some people have fat hiding theirs.

Healthy diet + excercise = great abs, not 1000 crunches a day = great abs.

hay feel the same 5'5-180 not all fat but ya lots of sit ups run and eat not a lot i dont eat in the mornings but you got a eat its healthy

im 15 169 pounds im 5'7 i know ha i want to know how to slim down and get tone i can kind of see my abs under the fat but i need to slim down and get tone

The key to get them abs showing is a solid diet, and fat burning routine which includes strength training and also cardio.

Crunches or "ab exercises" alone are not enough.

That's not to say ab exercises are useles, it just means don't spend ALL your time on them!

There's more info to get abs here How to Get Abs Fast

Good luck.


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Best Ab Exercise Routines to Get a Six Pack or Flat Abs

I`ll put this simple ...EAT MORE in my opinion your diet is probibily the worst i`ve ever read on this site. Please read the diet stickies

Sh1t iv`e just realized im responding to a 3 year old thread

LOL I was about to post, but read yours first marko, 3 year old post YIKES!!!!!!!!

hi, im 15 im 5' 8'' and im 147 (lbs) and i excercise on a regular basis. I have soccer training 3-4 times a week and i go to a gym 2 times a week. I can say that I eat healthier than most people. But one thing is bothering me. I have been training my abs for almost 4 months , about every other day, but I still can only see very little of my abs. And that is only when i tense the muscles. Just to let you know , i have also been training my biceps , back and chest where i have seen great improvment since i started my workout program. Can anyone help ?