Can Sombody Give Me A Diet And Exercise Plan?
Will sombody give me a detailed diet/exercise plan to do for the next month to get a flat stomach i’m 12, 108.5 lb, 33% body fat and I’m tierd of not being able to wear my cute bathingsuits
Will sombody give me a detailed diet/exercise plan to do for the next month to get a flat stomach i’m 12, 108.5 lb, 33% body fat and I’m tierd of not being able to wear my cute bathingsuits
6 Responses to “Can Sombody Give Me A Diet And Exercise Plan?”
Diet plan:
Breakfast: Oatmeal with fruit and a slice of whole wheat toast
Snack: Cottage cheese or some yogurt with some fruit
Lunch: Tuna sandwich on wheat bread, salad, and fruit
Snack: Raw veggies (can dip in light ranch)
Dinner: Grilled skinless chicken breast, mixed vegetables or salad, serving of fruit
*Remember to drink milk or something else healthy with the meals. Avoid extra carbs, sugar, and junk because it’s all empty calories. You can substitute anything in here for something healthy.*
Exercise plan:
Monday: Walk/jog/run(whatever you can do) 30 minutes, ride a bike for 30 minutes, strength training (dumbells, crucnhes, etc) for about 10 minutes.
Tuesday: Walk for 30 minutes.
Wednesday: Walk/jog/run 45 minutes, ride a bike 15 minutes, strength train 15 minutes
Thursday: strength train 20 minutes
Friday: Walk/jog/run 30 minutes, ride bike 30 minutes, strength train 10 minutes
Saturday: Strangth train 20 minutes, walk 20 minutes, ride bike 10 minutes
Sunday: rest
*I alternated your workouts each day so your muscles will constantly be working and burning fat during each workout and won’t get used to one boring routine. Make sure you drink plenty of water throughout each workout.*
here is what my dietician recommends – follow a practical diet. Make sure your plate has this ratio – 50% veg, 25% carb, 25% protein. eat 900 gms of veggies a day. Start your meal with a big salad or soup. have a snack every three hours. fruit (ideally berries) or soy nuts. just 2 tablespoons of soya nuts subside hunger pangs . substitute white bread and rice with brown. lose one kilo a week. that is the ideal.
Pick an exercise regime you like. then you are likely to stick to it. buy a pedometer, and take 10,000 steps a day. Abs are the toughest to tone. Try kickboxing. can you afford to buy a good quality trampoline? 5 min on a tramp + 30 min on a treadmill. and it is a whole lot healthier.
yogurt + water + fruits + cereals
300 situps per day (try to do it in one hour)
200 jumping jacks per day (without stopping)
9 minute mile job
That should get you feeling a little better, but I’d say just have fun and kick a soccerball around! (:
eating only fruits and vegetable, chicken, tofu,whey protein, and small amount of red meat
run 3x a week 25-40 minutes
lift weights the other 3 days
rest once a week
cut your carbs.. meat + flour/bread = bad carb. Excersie, do cardio.. eat fruits, veggies, make smoothies to curve your hunger. DO NOT STARVE YOURSELF. you will only get bigger.
no junk food!! or soda
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