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2003/03/08, 09:13 AM
Hey everyone,
I am new to all this so i have some questions if someone would not mind answering for me. I am from a small town in Minnesota, we have no gym and the closest is about a 45 min drive from here. I am 16 years old and i am somewhat over weight. I want to get in shape for cheerleading for next year. I do not have much for a weight set but I was wondering if someone could help me figure out a workout plan ASAP!!!!
*Jessica*
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2003/03/08, 11:25 PM
Cardio, cardio, cardio… Did I mention cardio? It is probably the best way to lose weight. Jog, walk, swim, jump rope or ride a bike. Cardiovascular exercise is the key to weight loss. Do cardio for 30 minutes per day 3 to 5 days per week. Ideally you should do it first thing in the morning before you eat breakfast. The reason for this is that cardio burns calories and carbohydrates and if you exercise on an empty stomach your body will tap into the stored calories (3000 unburned calories = 1 lb of fat) / carbs rather than calories you just consumed if you ate just before your cardio.
Secondly, instead of eating 3 big meals per day you want to eat a small meal every two and a half to three hours, this will help speed up your metabolism and help you burn fat faster. You also need to keep track of how many calories you eat. When you get up in the morning you need to get out a piece of paper and during the day you need to list everything you eat. At the end of the day add up all the calories (a good site for this is http://www.fitday.com). Lets say that you consumed 2000 calories, you need to subtract 500 calories from that, which leaves you with 1500 calories, and that will be your new daily caloric intake.
Thirdly, NO MORE fast food. Cut back on the fat in your diet.
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Be patient, persistent and strong and you will succeed.
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2003/03/09, 12:46 PM
Hey thanks a lot. I hope this will work but it might be kind of hard because i can't eat in classes during school. So is there anyway that i could some how work around that? I am goin to start running in the mornings and do areboics at home. Thank you for your help.
*Jessica*
P.S I guess i can't be stopping at MC Donalds on the way home anymore. LOL
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2003/03/09, 10:37 PM
Alsp you need to add some type of resitance training. I know you have no weights but you can do chair dips and pushups at least. Also most second hand stores, thrift stores sell used weights rather cheap. Good luck!!!
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IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
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2003/03/16, 07:32 PM
I will have to check out on the thrift stores. I have started by walking a mile everyday...do u think that i should try jogging now or should i gradually build up on the cadovascular??
*Jessica*
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2003/03/16, 08:35 PM
If you havn't jogged much, work into this slowly. You don't want to injure yourself before you even get really started. I'm from Mn too, these winters can be harsh (probably not as bad as all you Canada folks though haha). But the sit-ups, pushups, assisted pull-ups and anything you can do for resistance training is going to help a ton! The more muscle you have, the more calories your body will be burning up and thus more fat off your body. Keep with it and good luck!
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2003/03/22, 08:24 AM
I'm gald that winter is almost over here. It is actually been nice and all the snow is almost gone. I have been doing more things outside to keep in shape. I take my dogs for walks everyday and i walk about one mile or sometimes a little more. I have to really get back into shape. I think having gym for one of my classes might help a lot. Thank you for your help.
*Jessica*
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