I need a diet and excersice plan for teens?

Question

I can use free online sites

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food.

Answer 2

choose activities you like to do: walking, jogging, basketball, swimming...Do a physical activity for at least 1/2 an hour everyday.

The key is to not get bored with your exercise. If you like to work out, try your local YMCA, or the Recreation Center in your city or town. These typically have the best rates and times that fit your schedule.

Drink plenty of water-64 to 80 oz everyday-this is especially important during exercising in the summer months.

Consume at least 8 servings of fruit and veggies each day. My children juice theirs instead of eating them-that way they only have to 'have veggies once or twice a day' if they are mixed-kinda like "V-8 Juice".

consume 24 -32oz of milk every day-

Here's a sample list of what is one serving:

10 grapes
1/2 an apple (med size)
1 small pear
1 cup watermelon, cubed
1 small orange

1/2 cup baby carrots
7 1/4" slices of cucumbers
10 grape/cherry tomatoes
5 sweet peppers (the small red, yellow and orange kind they sorta look like huge jalapeno peppers)

Milk:
8oz yogurt
8 oz milk
8oz chunk of cheese


Good luck!

Answer 3

take away their video games and cell phones and get them outside---while your at it, get the entire FAMILY outside---playing games (volleyball, batmitton, softball, any outdoor sports will do).... as for diet, no diet is really necessary---PORTION CONTROL is the most important thing... that and don't buy junk foods. kids don't NEED soda, pretzels, chips, dips and candy---nor do they need MacDonalds or Burgerking.... start sitting down as a FAMILY to meals and serve less starches and sugars... NO diet works well unless the dieter changes his/her lifestyle---increasing exercise, eating smaller portions and giving up junk food sounds like the best plan to me, and if your activities are done with all the family members, it won't seem so much like exercise but it will seem more like FUN

Answer 4

first of all i'm precisely like you the position i spend loads of my time on the comp for the summer season. that you should reduce the ingesting be certain you've loads of end result to snack on, because i have a tendency to eat watever is laying round so in simple terms having wholesome food with make u eat fit. attempt to stay far off from sugar and salt they make u income weight for exercising u hav to do something for a lengthy time period (30min-a million hour) well-known, yet dont make it strenuous exercising or it is going to construct muscle tissue extremely of in simple terms eliminating fat for your abs do in simple terms crunches wen your no longer doing something else like observing television or in simple terms listening to music

Answer 5

work out 4-5 times a week and use whey protein right after you work out and 2 grams of protein for every lb every day drink creatine before you work out and take zma before bed. make sure you get enough rest and push yourself