During the adolescent and pre-adolescent years, the body develops and changes. To become an adult bursting with health, you should follow a balanced diet and exercise regularly. If, however, you are tired of hearing the classic, old phrase “Eat your vegetables!”, Give a touch of originality to your diet and exercises by reading this article!
Steps
Step 1. Tell your parents that you want to keep fit and healthy and ask for help
You can do it all by yourself, but extra support from family and friends is always handy. Smile and be positive! Maybe, you could do physical activity with your friends or family: it will be easier and you will have fun too!
Step 2. Eat a healthy, balanced diet that includes lots of fruits and vegetables
Drink lots of water (about two liters a day, to keep yourself hydrated, especially when doing sports). If possible, avoid refined sugars and carbohydrates found in bread and pasta. Complex carbohydrates, contained, for example, in whole grains and beans, are a better source of energy. Moderate your intake of fats but do not eliminate them from your diet: the body needs it.
Step 3. Start an exercise routine and progress gradually
Sign up at the gym and, if you are really determined, hire a Personal Trainer (even if it is certainly not cheap!), Who will subject you to a physical test and make you fill out a questionnaire, in order to draw up the training that is right for you.
If you are still too young to join the gym, you can always play sports: between football, tennis, basketball and rollerblading, there are many ways to stay in shape! Or, you could start doing pushups, noting your progress. Add sit-ups, pull-ups, and jumping jacks to your routine. Go for a run at least three times a week; maybe, you will end up participating in a marathon
Step 4. Don't stop after reaching your goals
You need to keep exercising to stay fit, so create healthy habits that will accompany you throughout your life.
Step 5. Get moving
Walk, dance, be active. 30 minutes (three 10-minute sessions are just as good) of physical activity five days a week will reduce your stress and risk of getting sick and fill you with energy.
Step 6. If you feel pain, stop
Trust your instincts. In the event that during a certain movement you feel unusual pain, other than the classic "burning" that comes from physical activity, take a break and, perhaps, contact a doctor.
Step 7. Enjoy
If you train to feel more energetic or happier, it will surely be a pleasure to do so. Those who play sports only for aesthetic reasons are more inclined to give it up.
Step 8. Support is very important
Train with that friend who wants to shed the extra pounds and you will feel more motivated to follow the regimen.
Step 9. Toned up
For sexy muscles, do weights two or three times a week.
Step 10. Don't overdo it
Rest for two days a week, so that your muscles can repair themselves between one strength session and the next. On off days, you may want to do a cardio workout.
Step 11. Warm up
Always start the workout with 5-10 minutes of light aerobic activity, so you will prevent injuries and maximize the calories burned during the entire workout.
Step 12. If you are exercising and can chat with your workout partner but can't sing, you are exercising at a perfectly moderate pace
Step 13. Stretch at the end of the workout
Step 14. Mix the activities
After a few weeks, increase the intensity, use different weights or try new ones or try other lessons.
Step 15. Encourage your friends to go to the gym with you:
it will be much more fun to train!
Step 16. Pamper yourself with a chocolate bar from time to time, but always in moderation
Step 17. Don't forget that workouts should be fun, not torture
Step 18. Make sure you get enough sleep
Advice
- Eat healthy but, every now and then, treat yourself to a whim. Don't deprive yourself of your favorite goodies, but don't overdo it or use food as a reward. Take care of your body without excess.
- Tell your parents about your routine. If they can't help you, train with a Personal Trainer or a friend.
- Do not give up! At times, it will be difficult, but you continue to strive to achieve your goals.
- Join a sports club.
- Always following the same routine can be boring: try different things, such as Wii Fit, swimming, horse riding, dance or gymnastics.
- If you like music, put on some songs to dance to and go wild in your room!
- Keep a logbook writing down the exercises you want to do and when you want to train (try to be as consistent as possible).
- Avoid sodas like Gatorade while playing sports and drinking lots of water.
- If you don't have time or can't go to the gym, follow the short, but daily workouts at bodyrock.tv.
- Chew gum while exercising - it won't make you feel like you're out of breath.
- And always remember to be positive and have high self-esteem: when we feel good about ourselves, we get the results we want much more easily.
Warnings
- If you don't enjoy it, forget it. Workouts should keep you healthy but also make you happy.
- Do not overdo it and proceed gradually.
- When training with weights or on a trampoline, make sure you always have someone by your side!
- Don't be afraid to lift if you are a girl. Contrary to what one might think, it is impossible for a woman to develop excessive muscle mass (unless this is her purpose), indeed, weights allow her to stylize the figure, strengthen and lose weight.
- Don't expect too much of yourself to avoid hurting yourself and feeling worse than before.
