Hi im 14 years old. 150lb. 5.7. I need a whole week work out plan. Also what to eat. Starting from breakfast to sleep time. in beetwen that exercises. I do not have any equipment. My goal is to lose 10 lbs but also get more visible abs and muscle. I walk everyday for 50 min. 3 days a Week i have karate. I need something to go like this.
Monday
-Breakfast :what to eat , usaully i eat cereal
Lunch -
dinner
Then workouts
30 push ups ...
Then next day
Thanks in advance
Breakfast - avoid cereals, most of them suck. Try oatmeal, it tastes like crap, but it's incredibly good for you. Oatmeal + yogurt + brown sugar = chamion's breakfast.
In between: fruits/veggies. emphasize on this! bananas, apples, radishes, carrots...anything.
Lunch - [Insert main course meal here]
In between: fruits/veggies. emphasize on this!
Dinner - [insert main course meal here]
Also somewhere in between again, try fitting an omelet with egg whites only or a tuna sandwich or both. Learn to look at nutritional values at the back of the boxes if you haven't. It will significantly increase your awareness of junk products.
All of this eating should be spread out on every ~2 hours.
Workout: since you don' go to a gym. Monday: 30x4 crunches, 30x4 pushups. Increase as it gets harder. Repeat 3 times a week.
No candy. No junk food. Willpower and consistency are the key. Follow this for 3 months and you'll get huge results.
