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03 Dec 2004

need help shaping up!...
Hey there!
Well, I'm a girl of 14, and I must say that I'm not a very active person, although I was a few months ago in our sports season. I eat fairly healthily, but I find diets really difficult to stick to.
I dont workout often, even though I'd like to, but I just cant bring myself into the routine of exercising every day.
I have a bad figure, and I'm extremely overweight. My body mass index is something like 29. I have irretating rolls of fat on my stomach and sides and upper arm and chest area, and have very fat legs. I have a training program advised from a personal trainer, but I'm not so sure that it'll work. I dont go to gym, becuase the membership fees here are quite expensive, and my budget's a bit tight. I'm willing to just do home training though. I've only just started the programme this week, but I want to get a bit more advise before I actually carry on with it.
It is in my genes to be quite big-boned and overweight, but I really want to shape up, but in a way that I wont quit the training programme after 2 weeks or something like that.
This is my training programme:
day1: 30min walk; legs & stomach 4 different exercises each (with a set number of repetitions for each)
day2: 4km run
day3: 30min walk;arms & chest
day4: 8km cycle
day5: 30min wal; legs & stomach
day6: 30min walk
day7: REST

Obviously it gets more intense over the weeks aswell. I dont necessarily want to become very fit, but if that's what's the training programme entails, I'll do a lot of cardio anyway.
Well, please could you give me some advice to training and shaping up.
Thanks.
Answer 394 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi Person

The programme seems to be quite a good one. I do however think that you should begin by ommitting either day 3 or day 4 from the programme, and give yourself another rest day. What this achieves is to make you exercise 3 days, rest one, exercise 2 days, rest 1, which is a lot better than 6 straight days of exercise before rest. Later on, you can take the middle rest day out and train again, but start with more rest.

Also, I'm not a huge fan of weight training - I think that you can get the same results doing just body weight exercises, like pushups, situps, lunges, squats etc. and I certainly don't think that a 14 year old needs to have a regimented weight training programme.

All in all, it does seem like a decent programme, with these exceptions. However, I do want to point out that the most important thing, and you did touch on it, is that you have to be active in life. You can by all means set aside 30 minutes or an hour a day to do this structured training, but once the school year starts, I really do want to encourage you to play as much as possible. Do athletics, play hockey, join the netball team, swim, do as much as you can. It's not only the health benefits obviously, though that's what I'm here to advise on, but it's the entire sport experience that you need to get. Fitness wise, this is vital that you don't consider exercise as a chore, but as a game, because I can promise you that in 10 years time, your success at keeping fit, is determined by your approach now, and in my experience, people who exercise for fun are much more likely to exercise later in life as well.

So, holidays approaching this programme is great, but don't turn down the opportunity to get involved in school activities when they come along.

GOod luck
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