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Work Out Plan For Female Teens?

Healthy Recipes for Weight Loss

Work Out Plan For Female Teens?

Postby ace » Mon May 01, 2017 2:59 am

eat just oats, fruits, vegetables, mik (boiled potatoes and banans daily) 3 days a week till u achieve ur target

Best is stay active, dance, use only stairs (no lift), walk to nearest shop, get good sleep and stay happy

You shud do 15 mins jog daily, sit-ups, climbing stairs (very effective), lunges (very effective), dance workout for toned legs and butt.

Cycling, swimming, dance and skipping rope is also helpful

Do Crunches, side twists, Side bends, Leg raises 3 sets of 25 reps each exercise daily to trim belly.

Eat Yogurt, raw paneer, drink hot milk bedtime, drink lots of water, eat fruits and salads, drink green tea morning first thing and eat little salad before lunch and Dinner.

Dip handful of whole grains (Black grams, peas, peanuts, pulses) in cup of water overnight and eat in morning.

You can follow following diet and fitness tips for better results: -

Eat more of vegetarian food, have 5 time meals rather. Eat yogurt, curd in mrng and evening.

You can have seafood also.

Drink 1 cup of green tea empty stomach.

breakfast of cereals, milk and egg only, with bread

Lunch u can have beans on bread, 1 plate dal rice or 2-3 breads with baked/ boiled vegetables

have light dinner, eat some salad and u can have 2-3 breads and with gravy, pulses or pasta with not much of cheese. You can use home made salsa

Drink plain hot milk with only little suger or green tea bed time

avoid soda/aerated drinks (mainly diet Soda), chicken, beef, pork, cheese, pizzas and junk food.

Avoid rice at night. you can treat yourself on weekend with these food, but keep activity level high on weekend

learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..


You can do activities like streching, breathing exercises, yoga, running, like standing at same place u do running motion, arobics, dance, climb stairs till 5 storeys 3-4 times a day, jogging, badminton, volleyball also keep you fit

swimming is also good exercise

You can do free exercises like push-ups, sit-ups, chin-ups to stay fit

get a pair of light weight dumbells and do arm exercises

for thighs do lunges, sit-ups, stepper, multi-exercise, leg curls, leg press, jogging, climbing, climbing steps

for arms do dumbell curl, reverse dumbell curl with light weights (15-20-25 reps)

for abs do crunches, leg raises, tiwst crunches, standing twists etc.

for chest do bench press, dumbell flies, pec dec etc.

Note: I suggest light dumbells over machines. please make sure u do light weights and more reps for weight loss.

Please don't do exercise if you have cold or some illness.

If you need any personal help, you can always reach me thru email, I will be happy to receieve any donations for this work. I do provide paid online training as well

Please rate my answer if you like. u can anyway mail me or im me for more info.. all the best..

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