I need to get some abs.loose the fat on my upper chest in my mid section and on my thighs and legs.?
Answer:
Based on your age, I would steer you away from weight-lifting, as your joints and muscles are more easily damaged than as an adult. These routines would also be harder for you to maintain, due to the physical and psycological dedication needed.
This may sound simple, but just walk. Try to walk at least a mile each day. Time yourself. Take a watch with you, and each day try to do it ten seconds more quickly, and if you don't feel up to going faster for one day, at least try to never take more than ten seconds longer than the previous day. Walking will tone your thighs and legs, and help you lose the weight around your midsection. Walk with family or friends, and choose a good time of day (not too hot, not too cold not too dark). Feel free to listen to music. Take a drink with you, but no food. Eventually you can start to jog.
For upper body, just take a 15 pound weight in each hand (or some light weight that you are comfortable with). Lie on your back, with your arms out at right angles to your body, lift your arms so that they are directly above you (weights still in hand). Lower them back to the starting position. Don't use heavy weights. Start by doing this twenty times. If you can do it more, do it more. You will find that doing 15 pounds fifty or a hundred times can be better than doing 20 pounds twenty times. It will be easy at first, but the more you do the more your muscles will feel it. Just do as many as you can. Then the next day do at least the same amount. Up the amount as you feel confident (not for a couple weeks). Never go above 25 pounds. Just keep doing more and more. This will tone your chest up, but it will also help your arms get more toned, and since all excercise burns fat, reduce your waist as well.
Diet is a huge part of loosing weight. I know you didn't ask about this, but think about what you eat. How much sugar do you consume(sodas, candy, cookies)? Fats (potato chips, fast-food)? Carbs (Carbohydrates - bread, pasta, potatoes)? Choose one of these, and try to remove it from your diet as much as possible. It will probably be difficult for you to do it completely, but just try to eat a little less each time than you did the time before. I'd advise you to eat more vegetables, but I'm not sure if this advise would be taken. Just remember: Meat, dairy, fruit, and vegetables are good for you. Fat and sugar are bad.
Try keeping a log of everything you do. So you can look back in a few weeks and see how much faster you are walking, or how many chest-presses you can do. Drink water during excercise, instead of soda. You may wish to schedule one day a week off. But you have to keep doing these excercises regularly. They rely on repetition rather than brute strength. They fall into the category of cario (cardiovascular) excercises, which are the best to loose weight because they burn the most energy. Don't expect instant results, but you should start noticing improvements after a few weeks.
swim swim swim!
it works all of your muscles, burns calories the fastest, and is a great exercise
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