im 15 years old and i would like to loose weight and gain muscle what workouts should I do? what should i eat?

Question

My exercise is 400 up and down the stair but not all at once i do it gradually i do 50 then rest for a min then do another 50 then do situps for 3mins then i do 50 and another 50 then do situps again. i keep doing that routine 8 times so in total 400 up and down the stair and 15:00 min of situps. im beginning to get muscle in my legs and abs but my eating plan isnt so good.
For breakfast i eat a half cup of cheerios and a half cup of 2% milk then for lunch i have a sandwitch with wheat bread cucumbers celery tomatoes onions 1 slice of chicken and thats my lunch then for dinner i eat what ever my mom is cooking :( sometimes its soup sometimes pasta or hotdogs but im always having a problem with raiding the kitchen. Today my dad and my sister they ate 2 slices of cake and i ate gum for desert then i had the munchies and i needed to have something sweet in my stomach so i ate 2 slices of cake alot of whip cream polish salad and chocolate milk. What should i do to curb my sugar needs?help

Answer 1

The easiest thing to do is post a preweight picture of you on the refrigerator door or in your room places you will see it. Circle even the parts you don't like. Everytime you go to the kitchen to eat you will see it and grab something healthier. It works. Other than that it sounds like your doing well. Try to also do alot of cardio such as a brisk walk or run for 2 miles a day 5 times a week and add a mile a week until you reach 4-5 miles a day. It will melt off.

Answer 2

for me it is rather simple, i am not sooo focused on loosing weight but getting in better shape, just more muscle tone. so my plan is: Eat a healthy breakfast like fruit or a small bowl of cereal, then if you absolutely need a snack eat a granola bar or fruit bar. for luch more fruits vegetables and health foods. my secret is only allow urself one sugary treat (start out easy, it's hard getting away from sugary goodness) a day then progress to every 2 days then so on, i now only allow my self a sugary treat once every week, of course though i ride my bike 2 miles to get to work every day then 2 miles back so that helps. and to curb the sugar needs inbetween try Extra bubblegum, i chewed that and i hardly needed sugar at all. but the key is to avoid sugars which just are empty calories no nutritional value at all, and stay on track, just eat healthy and be active. I am 15 and when i started this whole thing out i was a meer 105 lbs, then as i gained muscle i jumped to 120 lbs, now my weight varies between 119-120, depending on how active i have been that day. so stay active and eat right.

Answer 3

if you ate enough all day long you wouldnt have problem with cravings.
in your plan - you want to deprive your body which will end up in higher body fat percentage.
find daily calorie intake 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 - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 4

you really need to just stay out of the kitchen. you'll be a lot less likely to crave it and eat it if you don't actually see it, ya know? and yes chew gum that definitely helps. and if you have sugar cravings, even try bubble gum. it's not high in calories and it's sweet. just don't look at the food, don't think about the food. another thing that may help is print out a picture of an actress or something, you know like in your goal weight range. tape it to your refrigerator, that way if you ever even reach for the handle you'll more easily stop yourself. besides that, your work out routine sounds good. so good luck!!

Answer 5

I have this problem to i am 15 and i also do some of the same things..i have the same cravings..eat a piece of fruit like an apple .orange.peach.watermelon.eat fruits that are naturally very sweet.also u can eat fruit bars.there a fruit popsicle.and they are so sweet!..try them!

Answer 6

achievable suggestions for the fat a million. run 2 miles the different day ( exludeing pe) 2. on a mattress or settee lay on the floor ft dealing with the object and placed your legs up and sit down on the settee mutually as on the floor and do 30 sit down united statesa.day. 3. raise some weights this enables with the element of your physique 4. journey a motorbike or walk to college and places around your community city ______________________________________... achievable suggestions for muscle benefit: a million. in case you dont have weights you may placed heavy books on your bag/backpack and do bicep curls with it . 2. in case you have weights do the comparable element as huge type one

Answer 7

i have the same problem! I eat a peach or any fruit but a side of sugar on the side and just dip it in there it works everytime!
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