I need serious help!

xpaulinabearx

Semi-Pro
So basically, I'm a 15 year old girl, i weigh 135 pounds, and i'm 5'8 :oops:. I need some help on a diet plan so I can lose weight, and gain some muscle, because my muscle mass is at like 1%, haha. I also want to become faster, because right now, I know i'm way to slow. Well, i'm not saying i'm slow, but I know I can be faster. I just want to know some tips on how to lose weight, what foods to eat, what not to eat, what to eat during meals, WHAT TO DRINK DURING A MATCH, how to gain some muscle, and some drills/tips to become faster.
So this is what i'm gona cut off on for the diet:
-No soda
-No candy (maybe once in a while)
-No junk food or fast food
-No arizona green tea! (So much sugar D;)
-Less carbs, and i'm going to eat less rice at dinner, lol
(What else??)

So at school, for lunch, i think this is going to be a good meal:
-Peanut butter and jelly sandwich
-Some kind of vegetable (carrots, celery)
-Yogurt
-Water
-And maybe 1 more type of snack

Do you think that's a good lunch? Or is it not filling enough...
Or, what do you think a good lunch would be for me to last through the day?

Thanks
 
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saram

Legend
15, 5'8" and 135 is not abnormal. If you want to transform the body, think about increasing cardio workouts/efforts.

What do your workouts consist of right now and how many calories do you take in per day? Do you pay attention to the amounts of fatty foods you eat?
 

xpaulinabearx

Semi-Pro
I just want to lose most of my body fat. To tell you the truth, I don't work out at all...except for tennis. I'm going to start jogging/running at least 3 times a week, and do some cardio workouts. What do you think i should do? Well, I don't know how many calories i consume, so i'll just say what i usually eat:

Breakfast:
-Cereal

Lunch:
-Peanut butter and jelly sandwich
-Zip-lock back full of chips D;
-Pretzels
-Arizona Green tea (Small bottle one)
-Apples or grapes
-Fruit Snack

Dinner:
-Rice
-And alot of different korean food, haha
For dinner, I plan on eating less rice, even though i don't eat much of it.

What do you think?
 
S

Slicendicer

Guest
My .02...

1) up the cardio to 30-45 min's 3x per week.
2) Yoga 3x per week. I recommend Bryan Kest Power Yoga (check Amazon .com $8-$10 for 3 series DVD.)
3) Eat less fatty foods and white carbs, increase protein with yogurt, soy, and lean, white meats.
4) Everyday... keep a logbook of what you eat. Determine your caloric intake and reduce where necessary.
5) No meals after 7 PM. Snack on almonds, a banana, popcorn, yogurt, etc.
 

xpaulinabearx

Semi-Pro
Okay, i'm not overweight, but I think I could lose some weight! like maybe 10 pounds. I just want to lose the fat, and gain more muscle! And I want to become faster too haha
 

xpaulinabearx

Semi-Pro
My .02...

1) up the cardio to 30-45 min's 3x per week.
2) Yoga 3x per week. I recommend Bryan Kest Power Yoga (check Amazon .com $8-$10 for 3 series DVD.)
3) Eat less fatty foods and white carbs, increase protein with yogurt, soy, and lean, white meats.
4) Everyday... keep a logbook of what you eat. Determine your caloric intake and reduce where necessary.
5) No meals after 7 PM. Snack on almonds, a banana, popcorn, yogurt, etc.

Wow, thanks! For white meats, would chicken and fish do?

Does anybody have any tips on how to become faster? And some workouts on gaining muslce.
 

maverick66

Hall of Fame
you realize when you gain muscle your not gonna lose weight. it sounds more like you wanna change what your body looks like.

have you talked to your parents about this?
what do you have access to for a gym?
how much work are you willing to put forward?
 

xpaulinabearx

Semi-Pro
you realize when you gain muscle your not gonna lose weight. it sounds more like you wanna change what your body looks like.

have you talked to your parents about this?
what do you have access to for a gym?
how much work are you willing to put forward?

Well, not exactly...i do want to change the way i look, but it's more for tennis...I noticed how I have no muscle in my arms....when i hold a tennis racket, my arm starts to hurt, regardless of how heavy the racket is. Also, I want to gain muscle so i can become faster, but of course i want to change the way i look :D And it's been a life long goal of mine to get a 6-pack, LOL. Not so it's very visible, and not so i look all buff and gross...but i just want to get some lines :D

Also, i have a LA fitness, and 24 hour fitness very close by.
I don't want to spend to much money, maybe just some cheap exercising equipment that is helpful.
 

maverick66

Hall of Fame
getting a 6 pack is more about diet than anything else. you need a good balanced diet. cut out all processed foods. if it doesnt come from nature i would avoid it. with dinner dont worry about rice to much but make sure to get plenty of veggies in there. also slicer is correct tuna and chicken are very good. i would have a tuna sandwich instead of pb&j.

for fitness dont worry to much about long distance running. your playing tennis so your gonna want to do interval training. this is when you run or move hard for 20-30 secs followed by 30-60 secs of rest. look into plyometrics to increase your speed. they are hard explosive movements that will increase your explosive power to the ball.
 

xpaulinabearx

Semi-Pro
getting a 6 pack is more about diet than anything else. you need a good balanced diet. cut out all processed foods. if it doesnt come from nature i would avoid it. with dinner dont worry about rice to much but make sure to get plenty of veggies in there. also slicer is correct tuna and chicken are very good. i would have a tuna sandwich instead of pb&j.

for fitness dont worry to much about long distance running. your playing tennis so your gonna want to do interval training. this is when you run or move hard for 20-30 secs followed by 30-60 secs of rest. look into plyometrics to increase your speed. they are hard explosive movements that will increase your explosive power to the ball.

Plyometrics?...i've never heard of it...time to do some research! haha
 

Rickson

G.O.A.T.
135 is not heavy for a girl of 5'8, but if you're lacking muscle mass, you might have some extra bodyfat on you. Focus on gaining muscle and losing bodyfat and forget about what you weigh. You might not lose a single lb. on the scale, but you could still lose inches and bodyfat. I actually gained 5 lbs. at one point and dropped 2 inches from my waist. The scale is the most inaccurate way to determine bodyfat. Underwater weighing is the most accurate way to measure bf%, but since most of us don't have access to underwater scales, use these methods in this order. How your clothes fit you, the mirror, and finally the scale. Yes, the scale is last on that list of 3 in terms of accuracy. Well, actually the mirror could be for some people. Just a joke.
 

SystemicAnomaly

Bionic Poster
Don't fall into the trap of thinking that all carbs are evil. The low-carb fad diets have been losing favor in the past few years. I was never of fan of them myself. As an athlete who burns extra calories, "good" carbs are probably the best source. Just as there are healthy fats & "bad" fats, there are also preferred carbs and "bad" carbs.

In the latter category, white bread and foods with added sugars (including HFCS) should be minimized. You don't need to cut back on your rice at all if you are already moderate amounts -- just make sure that you are eating good balanced meals along wiht that rice.

Make sure that your yogurt is not loaded with extra sugar. Watch out! Often, non-fat yogurts have quite a bit of added sugars. Look for a low-fat plain yogurt or a light yogurt that is low in sugar -- less than 15 grams per serving (Caveat: note that serving sizes can be either 6 oz or 8 oz).

I agree with Mav & Rickson, you should be more concerned with losing bodyfat than with losing weight. You might to get your hands on an electronic scale that measure bodyfat. (There are also hand-held versions). While these devices might not be as accurate as underwater weighing techniques, they are usually fairly consistent if used as directed. Even tho' the absolute values may be a bit off, they should give you very good relative values if used properly.

If you really think that you are taking in too many calories, you might want to drink more water. Cold water works best for me. It tends to curb my craving for juices (ok in limited amounts) or for high-caloric drinks (such as soft drinks). Another trick is to eat a handful of nuts about 30 minutes before a meal. Walnuts, almonds & pine nuts are good choices that will provide some healthy fat & protein. If consumed prior to a meal, these nuts should help to satiate you at meal time -- you should feel full sooner. Chewing/eating your meals slowly should also help in this respect.
 

SystemicAnomaly

Bionic Poster
Plyometrics?...i've never heard of it...time to do some research! haha

Skipping rope is a very common form of pylometrics. Medicine ball work is another form. Plyometrics develops power = speed strength. You should perform a mix of weight training (for strength development) and plyometrics (for power development). At your age (15), it might be wise not to engage in super-high intensity plyometrics. Moderate intensity might be best. For athletes under 14, low-intensity is advised.

Take a look at the Sticky thread at the top of this forum for some links on plyomtrics. You can also perform a ggogle search on tennis plyometrics. In the mean time, take a look at the following:

Tennis.com/yourgame/fitness/fitness.aspx?id=539

expert-tennis-tips.com/plyometric-training-for-tennis.html


One more thought -- If your arm or shoulder is hurting is might be your technique rather than your muscle strength. If your forearm is bothering you, you might be gripping the racket too tightly or your grip size may be too small or too large. You should use a very loos grip most (90-95%) of the time -- just let it naturally tighten up a bit when the racket is moving forward (or upward for the serve) to the ball. Once you complete your follow-thru, your grip should be loose again. Even, when the grip tightens natuarlly during the swing, it does not need to be any more than about half of your maximum grip strength -- never use a death grip.

Make your that have good stroke mechanics (employing a proper kinetic chain). Your power should be derived from your legs (bending the knees helps), a hip rotation, followed by a torso rotation and then, lastly, the forward/upward swing of your racket. If you do not use the legs and body rotations properly in you stroke, you may be relying too heavily on your shoulder & arm to generate your power.

Note: Your body rotations should initiate your forward swing -- not the other way around -- too many people rotate their body because their racket swing pulls their body around. Instead, think "turn, swing, then turn some more" (unless you are doing a 1-handed BH).
.
 
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fps

Legend
Never skip breakfast, i know a few other people of your age who tend to get into that habbit.

this is a good life tip generally. i'm a guy, 24 now, and around your age i thought skipping breakfast would be a good way to stay thin. not saying you're doing this, but it just leads to more snacking, lack of energy throughout the day, and makes it harder to maintain tone/fitness you've built up.

others have said it much better, but it's important to remember, to get an athletic body type, to keep eating!!! just eat the right things!!! you don't sound overweight to me and i'm sure others are giving good advice.

one thing i noticed made a real difference to my body when i started training it was sit-ups. so instable they used to drive me mad, but find a sofa or something, put your toes under it to stabilise your legs so they don't flop around, and do a few sit-ups each day. having a strong core is crucial for tennis and a changed appearance in your abs will be noticeable quickly. just don't overdo it. good luck!
 
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Rickson

G.O.A.T.
It's not about breakfast, lunch, and dinner when you're focusing on a plan to lose bodyfat. The op should focus on a minimum of 4 and a maximum of 8 meals in a 24 hour period. I usually opt for 5 meals and since I deduct 8 hours for sleep, that's 1 small meal approximately every 3 hours. The smaller meals will get rid of the distended stomach, keep glucose levels steady, and help prevent binge eating due to frequency of meals while a 1-2 meal a day dieter is much more likely to cheat due to feelings of starvation.
 
I would say for you that getting some coordination and balance is what you should aim to do.

-I would suggest agility ladders.
-Some toning for your muscle, and trim some unneccessary fat off through good workouts.
-Take a little bit junk food out of your diet, it really adds up.
-Some ab workouts (don't forget about those)
-And some cardio: Such as jump rope or running, both are very good.

Jump rope with various speeds and how long you do it.
Also some cone agility drills, such as a spider drill.

On court agility drills are very good.
I cannot stress how good they are.

Like setting up some cones and do fast circles around them with small steps, and then have someone feed you a ball, and repeat it.

I've seen this all over, it's a great on court footwork exercise, and it gets you ready fast for your shots.
 
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