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What is a good fitness, diet and exercise program for me?
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Jordanah
Yahoo User
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 Posted: Sat Oct 04, 2008 6:38 pm Post subject: What is a good fitness, diet and exercise program for me? |
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| I am a 13 year old girl.. almost 14..im 5'2 and I weigh around 113 pounds.i am very athletic.i am a cheerleader and i do dance.i dont eat very much junk food..please help.thanks. |
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Dom S
Yahoo User
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| Posted: Sat Oct 04, 2008 6:47 pm Post subject: |
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| Exercises:Day 1 Chest and ShouldersBench PressMachine FliesDumbbell PressDumbbell FliesFront and side Delt RaisesDelt RowDay 2 BackLat Pull DownLat Dumbbell RaiseBelt Over RowHyper ExtensionsDay 3 ArmsDumbbell Hammer CurlsDumbbell Concentration CurlsEZ Curl Bar CurlsTriceps Pull DownDumbbell Triceps Extension ( laying on bench)Skullcrusher Extension ( On bench )Day 4 LegsLeg ExtensionLeg PressLeg CurlCalf RaisesSquatsDo ABS EVERY dayDays 5,6,7 chill out and eat right{EXCEPT CARDIO on 5,6} ( and do ABS)Each exercise 4 sets of 10 reps TO FAILURE ( 10th is VERY hard to get up)Cardio= moderate intensity 30min 5 times a weekFood- Protein= Tuna, pork, poultry, lean beef, mushrooms, cottage cheese, eggs, beansCarbs= potatoes, pasta...etcHope this Helps |
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sareahandrews27
Yahoo User
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| Posted: Sun Oct 05, 2008 9:10 pm Post subject: |
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| At your height and weight you don't really need to be on a "diet." All you need to do is make sure you are eating plenty of veggie's and protein. Chicken and fish are great. Also, make sure you get are getting enough iron either from a little red meat every week or you can try iron pills. The exercise program mentioned is great if you have access to a gym. Otherwise, just run 3-4 days a week and do push ups and sit ups 5-6 days a week. |
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mansionghost
Yahoo User
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Sunlow
Yahoo User
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| Posted: Mon Oct 06, 2008 10:59 pm Post subject: |
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| Why would you want a fitness, diet and exercise program if you are already in good shape?Diet: Oatmeal, fruits, veggies, whole grains, low fat meat, low fat dairy.Exercise: If you are dancing and cheer leading, you should be fine, if not, you could walk 30 minutes everyday. |
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