Help please, Trying to find a good execise program

[dkfio]

Hi, First of all I'm new to this site, had a little tour, it looks amazing!
A little bit about myself, I'm 15 going on 16 soon, 5'7~8 tall, and around 160lb

First i have P.E (Physical Education) everyday in school,
I goto Karate 3 days a week,
I honestly, really don't know anything about working out, and exercising,


I have been trying to get abs, and chests in shape, I'm average/fit ( i think)
I used to go to gym every 1~2 times a week, but now i can't even do that, because i'm too busy, and to be honest, lazy.
I try to eat healty as possible, but it doesn't work that very well sometimes, l
ike today i ate ,
cheese cake for breakfast ( sis's b day [i don't ever do this anyother day])
Pasta for lunch
Cheese cake for lunch
Instant noodles for lunch
Burger at 7:00pm

i feel terrible, though i always seem to repeat it somehow,always can't keep diet plans steady. ANY TIPS FOR MAINTAINING GOOD DIET?
I recently foudn out that if you work out in the morning and pump your heart rate up, it stays high for the rest of the day, so you have a better condition and everything.
WHAT'S THE BEST CARDIO IN THE MORNING? (At home , indoor ) I dont think i have enough time for jogging though,
[u]I don't know what i'm doing [/u]:S i need some help.


Thank you , [Sorry ,it's too long]
You guys are amazing.

[swanso5]

diet is terrible, even for a one off, rtead this:

http://www.uponlinetraining.com/articles/0001.html

for training:

http://www.uponlinetraining.com/articles/0007.html

[juan92]

the are many programs out there

therers those for strength, power, hypertrohpy(muscle growth), agility...

now its mainly about aesthetics, but as long as the weight increases your getting stronger.



theres
5x5 stronglift
chad waterbury method

[cassiegose]

Hi there,

Welcome to the site!

Ok, so a couple of things to start here..

1) Laziness is not an option. If you want it bad enough, you will find the motivation and energy.
2) Lack of time is not an option if you want to become healthier and get into shape. If you want it bad enough, you will find the time.
3) Your diet is in serious need of some help, which is ok because thats what we're here for. :)

Soooo I'm not sure what you know about diet at this point so I'll start with the basics.....

A healthy diet should consist of lean proteins, complex carbs, healthy fats, fruits and veggies. Examples of lean proteins would include: chicken breast (boneless skinless, not fried), eggs/eggwhites, soy, low fat and fat free cheese, lean red meat, turkey breast, fish, and protein powder. Complex carbs would include things like whole grains, oatmeal, whole wheat bread/pasta/couscous, quinoa, legumes, sweet potatoes, brown/wild rice, barley, and high fiber cereals. Healthy fats would include nuts, nut butter (peanut butter and almond butter), olives, olive oil, avacado, coconut oil, flax, and some fish. Fruits and veggies would include all fruits and veggies, although I try to stick mostly to fruits and veggies that are lower in sugar and calories.

For a balanced diet, you'll want to eat a combination of carbs, lean protein, and healthy fat at every meal. Fruits and veggies are carbohydrates (although most veggies and some fruits tend to have less carbs) as are the complex carbs listed above. As a result, i try to eat either a complex carb OR a fruit or veggie with each meal with a lean protein and healthy fat. For example a typical day could look something like this:

Meal 1: oatmeal, eggwhites (i simply mix the raw eggwhites in wit hthe oatmael and cook it like that), almond butter

Meal 2: grapefruit, almonds, low fat cheese sticks

Meal 3: zucchini, chicken breast, 1/4 avacado OR lunch meat sandwhich with side salad

Meal 4: raw red pepper, 1 whole egg with 4 eggwhites, almonds

Meal 5: large chicken breast salad with 1/4 avacado sliced on top OR whole wheat spaghetti with lean burger OR chicken tacos with whole wheat tortillas OR hamburger patty on whole wheat bun (no mayo)

Meal 6: protein shake or eggwhites w/ veggies

*You could also post examples of foods that you like to eat and I can build you a meal plan based around that as long as it doesn't include things like burgers and cheese cake :)

You'll notice that this meal plan will require you to eat every few hours. The purpose of this is to keep your metabolism revved and energy levels stable all day. You'll also notice that this meal plan gives you quite a bit of food and provides a balance of carbs, proteins, and fat.


What are you doing in PE? Are you lifting weights? If so what lifts?

Does this all make sense? Please feel free to ask questions if you have any!

Cassie

[NeckFace]

1st off, A good cardio indoors would be jump rope. You will need to do a lot but it works.

2nd. As for a training program check out www.myfreetrainer.com it has a full program for beginner all the way to advanced, Detailed and has videos for each work out to show you the proper form.

And IMPROVE YOUR DIET! Make it rich in Complex carbs like Whole grains and legumes, Protein (lean) like chicken, turkey and extra lean beef. Dark green leafy vegitables, and cut out all of your fried, high fat, processed foods.

[Atticus]

cheese cake for breakfast
. . .
Cheese cake for lunch
. . .
Burger at 7:00pm