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Tone up and lose fat, gain lean muscle?

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Author Message laura ♥ Yahoo User Posted: Mon Nov 10, 2008 8:53 pm    Post subject: Tone up and lose fat, gain lean muscle? 5 foot 7.5 and 128 pounds.I am a 14 year old girl and I want to gain lean muscle.What exercises should I do? I do 100 crunches a night and 100 calf raises.I also run daily, play fastpitch, and do pilates/yoga.What foods help this process?I'm open to any suggestions.Thanks! Back to top Pro Trainer Yahoo User Posted: Mon Nov 10, 2008 8:59 pm    Post subject: High rep training won't work. I use the Fat X fat burning workouts and diet to build lean body tissue and burn off fat. Back to top Richelleygirl Yahoo User Posted: Mon Nov 10, 2008 9:02 pm    Post subject: Increase your protein intake by eating more lean meats or eggs with the yolks. Hard boil the eggs so you don't have to add any oils to them. Try lifting weights or resistance exercise. That really is the best way to gain lean muscle mass. Back to top Nicole M Yahoo User Posted: Mon Nov 10, 2008 9:02 pm    Post subject: Lots of water, lean protein, eat every 3 to 4 hours and exercise. The exercise you are doing sounds great. I would work out for 30 minutes every day. But you sound lean already. Good luck Back to top Rylan S Yahoo User Posted: Mon Nov 10, 2008 9:03 pm    Post subject: eat healthy food dont over due it how hard is thattry circuit training, pick 5 exercises like push ups, sit ups, whatever, and do each exercise all out full on for 1 minute each. with no breaks go to the next exercise. repeat this 5 times with 1 minute breaks between sets and that is 20 minutes of full all out work Back to top rico Yahoo User Posted: Mon Nov 10, 2008 9:04 pm    Post subject: i think that's a healthy size.. if you want to tone up, do high reps of exercise. get some 5 pound dumbbells and look on the net for exercises. do squats. and don't use fat burning supplements. Back to top Slinkies!! Yahoo User Posted: Mon Nov 10, 2008 9:14 pm    Post subject: To gain strength - do more weight with less repsTo gain muscle/tone - do less weight and more repsSo I think you are doing a good job of exercising already, but maybe try to vary your abdominal exercises a little. For example, instead of doing 100 crunches, maybe do 25 crunches, 25 oblique crunches on each side (knees to one side, opposite hand behind head, and do a normal crunch in that position), 25 leg lifters (hands beneath your butt, lift legs up and down towards ground but don't let it touch the ground), and 25 snap ups (or that's what i call them, put both legs vertical straight up towards ceiling and swoop your arms up trying to tap your toes).Also, threess also the Jesus (balance on tailbone, arms outstretched and legs out not touching ground and hold for 25 seconds)Also besides just working your abs and calves, try other exercises too such as lunges (hamstrings), push ups, bicep curls with small weights, work the triceps by holding small weights behind your head and lifting them up and down, etc. Running is great cardio which burns lots of calories so good job on that.Good luck and keep up the good work. Back to top

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