Weight loss exercise routine for teenagers
Really think about what you want to accomplish and why. Ditch the diets, and make eating healthy a permanent solution. This may sound obvious, but the key to losing weight is to burn more calories than you take in. Feel free to modify this workout plan slightly based on your individual goals. Intermediate Exercise Plans for Teens Do the following workout 3 times per week. e. ) Sunday: walk or yoga. Studies have shown that combining cardio and strength straining leads to more fat loss than just cardio alone. , running) and strength training. It is the absolute best way to gain lean muscle and strength for both teens and adults. If your goal is to lose weight, here are the calorie ranges I recommend for girls and guys: Girls: 1500-2000 Guys: 1800-2400 Once you get the healthy eating part down, you should focus on getting more exercise to burn more calories and fat. But if you found this page, chances are you want to lose a little weight, gain some muscle, or just develop a healthier lifestyle. Strength training involves using free weights, machines, or your own body weight to increase muscle strength and endurance. Here is a sample exercise plan, using a combination of cardio and bodyweight resistance training: Monday: 10 squats, 15 pushups, 20 jumping jacks, 15 situps, 10 lunges (do each exercise one after the other with no rest in between sets). Living off fast food for days at a time is pretty common. Exercise Plans for Teens: Increasing Lean Muscle and Strength. Go as low as possible without allowing your back to round. Aim for 4 days per week of moderate-to-intense exercise. Going on one of those fad diets or starving yourself to lose weight is terrible for your health and is a short-term solution. The more muscle you have, the more fat your body burns too.
The average teen consumes about 350 calories from drinks every day. Saturday: rest Sunday: 30-45 minutes of intense cardio exercise. Once you have completed the weight training circuits, do 30-45 minutes of intense cardio (i. Do each of the following exercises one after the other, without resting in between. Stand straight up with your arms behind your head. e. For maximizing fat loss, I recommend a combination of cardiovascular exercise (i. Aim for 30 grams of added sugar a day or less. Keep in mind consuming anything less than 1200 calories per day is dangerous and can lead to serious damage to your body. For example, if you want to tone your legs and butt then do two of the weight training sessions focusing on lower body each week. Pick 1-2 other days to do 30-60 minutes of cardio training. It will actually help you develop longer, leaner muscles, which results in a more athletic, fit appearance. Here are 5 healthy eating tips that are critical for weight loss. Exercise Plans for Teens: Weight Loss and Toning. , treadmill, exercise bike, elliptical, etc. Again, start by picking a handful of exercises that you enjoy doing. How many calories you should be eating each day. Check out the following calorie burning chart to see a list of different activities and how many calories you can burn. And, it can be tough to find time for exercise with all the other stuff you have going on. With your feet slightly more than shoulder-width apart, lower your body down, using your thighs and keeping your lower back straight. Think about the things you really enjoy doing.
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Weight loss exercise routine for teenagers
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