Hey,
I'm new here.
And I posted a new thread yesterday, but I cant find it!
so here it is again. hopefully I'll be able to find it.


I'm fifteen, and wanna get in shape.
right now I'm 185 and 5 foot 5 inches.
My measurements [that I remember, from maybe 2-3 weeks ago.] are 39-37-45
so as you can see, I'm a pretty round person right now. I'm hoping to get in shape for my fitness, as well as my image.

I am in a lower middle class family, so I dont really have much control over what I eat. We buy what we can afford.
But mainly my dinner [thats the only meal at home during the school year.] consists of a meat [mostly chicken or steak. sometimes pork.] salad [with tomatoes onions and cucumbers.] and fries or veggies.

my breakfast and lunch are at school, and usually its a danish type thing and a chicken ceaser salad.

right now I dont do any exercising, but I'd like that to change. At my school there are 5 floors, with two stair cases between each floor except for the first to second floor there is only one. This year I will be using the 3rd 4th and 5th floor, so I will be pretty active going up and down stairs all day. [its harder than you think it is!] I also bike ride when I can. I dont run, mostly because I dont have a proper form so it hurts to run. I'm hopefully changing that soon.
so, can anyone help me out? I need to form an exercise routine but I dont know where to start.

Okay ! Welcome to the Board !!!

Now, you are 15 years old and about 5'5in...so I know that you are not going to get any taller...so your weight should be around....135lbs...and that is calculating if you have a Medium / Large frame....

Now, I do NOT have an issue with your meat intake..as long as the meat is grilled, boiled, or broiled...you're fine! You want to stay away from EVERYTHING that is battered or fried....or cheezy, or chowders...notta! No salt....and very little sugar...if something has more than 10 grams of sugar...you should Chuck it...
so that means NO SODA.............NOTTA...no gatorade....YUCK....YOu only need like 4 oz of juice a day....seriously....it is Loaded with sugar....your daily Caloric needs for fruit is very very low.....your body only needs about 2 fruit exchanges a day..that's it!! Your body needs more veggies....like avocados, green peppers, asparagus, brocolli, carrots, spinach...your body requires at least 5 veggies a day.
Personally, I buy Frozen wheatgrass...and take a serving of wheatgrass everyday....it is equivalent to 2 lbs of green veggies...

now, I'm not happy about your breakfast choice either...You would be better off eating a toasted multi grain waffle ...than a danish ...OMG...talk about sugar...
there's enough sugar in that Danish for 3 days....seriously!

Every morning I have a bowl of cheerios, with rice milk...and a tablespoon of blueberries...that's it....

YOU'RE feeding your body right now like you are an Insane athlete.....and you're not burning it off with exercise...so you need to decrease your calories..

Right now , at your current weight ....of 185 , your body needs 2200 calories a day JUST to maintain where you are....not gain or lose a pound....If you decrease your caloric intake to 1850 a day...AND exercise at least 3 hours a week to start...you will have a steady weight loss of about 2lbs a week....

so, Just by you cutting your calories alone , you can lose about a pound of week, expecially if you are running up and down those stairs everyday...
OH and btw, I used to live on the 4th floor of my dorm in college...so I know , I know LOL LOL !! It's insane!

Remember that you need to also do IN addition to cardio...you need to do muscle strength exercises too....like pushups, situps, tricep curls, squats, plies, hamstring curls, calf raises....bicep curls...leg scissors....( at least 2 hours a week)

so, No more danishes....and NO more Fries...or Fried anything...Oh and you can have a caesar salad ONE day a week...that's it!

Here are some power foods:
Sweet pototoes, sunflower seeds, avocados, cashews, walnuts, bananas, chicken, starawberries, lemons, brocolli, carrots, soy, pinto beans, spinach, lentils, dark chocolate, blueberries, green iced tea....oatmeal...

I hope I helped you out...Please stay in touch !!

CheryL : )

__________________
Cheryl Greenfield

Former National Fitness Competitor & Finalist
AFAA Certified Personal Trainer & Aerobics Instructor
Fitness Choreographer and Consultant

http://www.exerciseforums.com