Need to lose belly fat and need to build muscles in arms, how do i do it?
basically, I’m 13 years old, and I have a lot of extra belly fat that I want to get rid of. I do do some sporting activities every day and work around the house, but I’m not able to lose weight. I also want to build some muscles in my arms? How do I accomplish this?
Please read the recommendations below. Also, go to the book store and locate the book "Weight Training for Dummies". In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
small weights fat loves to sit on the belly and the hips for all the same
To lose belly fat you may have to alter your diet as well as add abdominal crunches to your routine. Standing tall, pull your belly in at all times to become consceince of your posture and core. To build arm muscle you must do light weight training. If you are involved in sports in school talk with your coach and see if he/she can help you set up an overall weight training program. Since you may not have organized sports until fall, start by running or walking with 1 pound weights in your hands – pumping your arms. Swimming is an overall great toning and strengthening program. Go to the library…there are numerous books on weight training for teens.
Good luck and go for it!
read some articles on this site it will help you a lot
exercising:
get an elliptical (the cheap ones are about $249.00), or if your parents won’t get you one, maybe you have access to a gym and could use one. it’s like running, but easier. it works your legs and arms and the cardio will help you lose weight in your stomach. (i don’t have one, but i’m reading reviews like crazy trying to figure out which one to buy).
dieting/weight lifting:
high protein/low carb/low fat diet. drink protein shakes (friend drinks muscle milk…he said they don’t taste as bad as the others) and lift weights (you could probably use the weights at your school..i have no idea how much a weigh bench set is). my friend that used to be scrawny and have a stomach roll did this on the advice of his friend and he has a great body now…real abs. eat lots of turkey, chicken and fish and make sure it doesn’t have a lot of fat or carbs in it. and of course, stay away from sodas.
belly fat: once you shed a few, i think the ab lounge ($99.00) is good for tightening up flab, as long as you aren’t going for a 6-pack. if you are, you are better off to get a pilates ball (exercise ball) and do crunches on that…they are easier that way.
when youfind out let me know ok
this may sound nasty but a good way to lase some weight in your stomach is to do a intestinal cleansing. Literally you can release 3 to 5 foot ropes of compacted matter from you intestine. All the directions you need our on ehow.com Just look up intestinal cleansing.
Im 15 and had the same prob. as you a little extra on the belly am I right? Well iv lost 2 inches in my waist and I was ashamed of my weight but im not anymore cause iv been losing weight really nicely iv gone from 160 to 148 in less then 2 weeks by just eating less and doing alot of working out I work out 5-6 days a week I have little 15lbs dumbbells that I use to strengthin my arms and build muscle and I also do alot of crunches which help flatten ur belly
(side note: Iv lost all this by doing what a book told me the book is called Toning: For Teens I checked it it out from the local library but u can find it on the internet at amazon.com)
And also if you really wanna lose it fast cut out sodas and as much sugar as possible drink LOTS of water thats the best thing you can drink if ur trying to lose weight.
Anyways I hope I didnt annoy u with how long this was but I still hope it helps.