Kids/Teenagers
Exercise Will Help you Look, Feel and Think Better!
Being Active Will Boost your Self Esteem, Get you Motivated, Help You Lose Weight and Improve Your Grades
Being Active Will Boost your Self Esteem, Get you Motivated, Help You Lose Weight and Improve Your Grades
Exercise Can be Done at Home, With Your Friends or Anywhere you Like
Exercise
Zumba
Team Sports
Games
Nutrition
Nutrition Games
My Food Pyramid
My Pyramid Food Plan
My Pyramid Blast Off Game
Zumba
Team Sports
Games
Nutrition
Nutrition Games
My Food Pyramid
My Pyramid Food Plan
My Pyramid Blast Off Game
Put on the Music and Dance!
Dancing for an hour you can burn more than 500 calories!
For an even better workout try Zumba, Belly Dance or Hip Hop
If you like video games-try exergaming- you can get a great workout while playing your favorite videogame!
Dancing for an hour you can burn more than 500 calories!
For an even better workout try Zumba, Belly Dance or Hip Hop
If you like video games-try exergaming- you can get a great workout while playing your favorite videogame!
Other Fun Ways to Exercise Skate-boarding
Martial Arts
Rock Climbing
Kickboxing
Hiking
Workout at Home
While watching tv or hanging around the house try these easy workouts to burn fat, build muscle and speed up your metabolism
Body Squats
Push Up
Mountain Climbers
Lunges
Plank
Do these 5 exercises in a row for a minute each and then rest for two minutes, repeat it two-three times
While watching tv or hanging around the house try these easy workouts to burn fat, build muscle and speed up your metabolism
Body Squats
Push Up
Mountain Climbers
Lunges
Plank
Do these 5 exercises in a row for a minute each and then rest for two minutes, repeat it two-three times
For More Home Workouts Click Here
Fat Loss
Interval and Circuit Training are great ways to lose fat, build muscle and speed up your metabolism
You can do these workouts in 15-20 minutes in the comfort of your home, at the gym or outside
Interval-
Warm up for 5 minutes (walk, jog, run, bike, etc) then go fast for 1 minute and then slow for 1 minutes, repeat 8-10x
Circuit-
Squat 10x
Jump Rope for 1 minute
Push ups 10x
Mountain Climbers for 1 minute
Lunges 10x
Jump Rope for 1 minute
Plank
Mountain Climbers for 1 minute
Do these exercise in a row and then rest for two minutes, repeat it two-three times
Interval and Circuit Training will burn more calories than regular weight lifting or cardio and get your metabolism going quicker which means you lose more weight
For More Fat Loss Workouts Click Here
Muscle Building
Did you know that for each extra pound of muscle you have you burn 60 more calories?
So that means the more muscle you have the more calories you burn!
Strength Training is a great way to build muscle, get your metabolism going and lose weight
Try exercises that work big muscle groups (legs, chest, back, shoulders, arms) and pair different exercises together for a super set so you maximize your workout
Here is a sample superset workout that works your whole body and will help you build muscle
Squat 10 x
Pull-up 10x
Rest for 1 min
Deadlift 10 x
Bench Press 10 x
Rest for 1 min
Lunge 10x
Shoulder Press 10x
Repeat 2 times
For more Muscle Building Workouts Click Here
If none of these ideas work for you, then grab a friend and go to the park or local rec center and toss a ball around, play tag or your favorite sport...get moving and you will begin to see results!
Nutrition
Eating healthy is as important as exercising! Small, daily changes can make the difference
Drink one less coke, one less bag of chips, or less candy bar
100 Less Calories a Day Equals 10lbs of Weight Loss a Year!
Try to eat smaller meals more regularly throughout the day, aim for 5-6 meals a day
Eat denser foods with less calories (vegetables, fruits)- a big bowl of fruit will fill you up more and only has 100 calories whereas a small candy bar will leave you feeling hungry even though it has over 300 calories
Add protein to your diet- low fat milk and cheese, beans, nuts, turkey, chicken, lean meat, eggs and fish are all good sources of protein which helps in muscle building and keeps insulin levels low
Cut down your sugar intake
Eat complex carbohydrates (grains, pasta, brown rice, fruit, vegetables) as opposed to simple carbohydrates (foods high in sugar, high fructose corn syrup, chips, soda, candy, ice cream)
A good rule when eating carbs- if the food can melt on your tongue easily it is a simple carb that can be broken down easily and will spike your insulin levels which is bad, something that takes longer to dissolve (a grainy piece of bread) is better for you
Sample Day of Eating
Meal 1: 2 whole eggs and 2 egg whites with 1 Slice Low Fat American Cheese & 1 cup of strawberries, blueberries, raspberries,
Meal 2: 1 scoop of whey protein mixed with low fat milk and a fruit of your choice
Meal 3: Turkey sandwich with mayonnaise, low-fat mozzarella cheese and multi-grain bread with 1 cup of baby carrots
Meal 4: Banana and a 1 cup of mixed nuts
Meal 5: 6-8 oz of chicken, fish or steak, 1 tsp of olive oil with large mixed salad, 1 small baked sweet potato
Meal 6 (desert): 1 cup of strawberries, blueberries, raspberries with vanilla yogurt or low fat whipped cream
Click here for Sample Meals and Diets
