What It Takes
The American College of Sports Medicine recommends school age children participate in at least 60 minutes of physical activity daily. This should be a combination of cardiovascular activities -- sports, running, cycling and swimming -- and resistance training. In order to lose one pound of fat you’ll need to burn 3,500 calories. The most efficient way to shed extra calories is from physical activity and limiting your calorie intake. According to the Dietary Guidelines for Americans 2010, teenage girls should consume between 1,600 to 2,400 calories a day. The amount of calories varies on your physical activity level; the more active you are the more calories you need.
Burn Baby Burn
If you don’t have access to a gym or weight equipment, go outside. You’ll burn roughly 204 calories running for 30 minutes at a pace of 11 minutes a mile, or 249 calories if you’re running at a nine-minute pace. Running three times a week will burn roughly between 612 to 747 calories if you’re running at one of the above paces. Aerobic classes offered at your local gym are also efficient at burning calories. Many health clubs offer dance or hip hop classes as well as boot camp classes. Try a few to see which type fits your style. Treadmills, bikes, stair steppers and rowers also offer effective ways to break a sweat.
A Circuit of Machines
According to the ACSM, teenagers gain results and benefit from resistance training just as adults do. These benefits include an increase in muscle size and strength as well as a decrease in calories, which results in fat loss. If you’re new to resistance training you may want to start with machine weights. The use of machines allows you to get familiar with proper technique and form while limiting your range of motion. Work each major muscle group with machines -- legs, chest and back two to three days a week. Effective examples include the squat machine, reverse curls, leg extensions, lat pulldowns, and the bench press machine. Once you become familiar with the technique and form of the exercises move on to free weights.
Crunch Time
When performing abdominal exercises aim for 10 to 20 repetitions for three to six sets. Working your entire abdominal area includes your obliques as well as your rectus abdominis muscle. When performing your basic crunches, add a side twist to also work your obliques. To also work your lower abs, add a leg lift. Raise your legs up to the air using your hips to perform the movement.
Routine is Not the Enemy
The first thing you need to decide is how many days you'll be working out. Once you've figured that out, you can then create your program. If you'll be working out five days a week, make cardio three days and a full body circuit the other two. Aim for one to three sets of six to 12 repetitions. For example, Monday, Wednesday and Friday run either outside or on a treadmill -- or mix up your routine with the variety of cardio exercises mentioned above. Perform a full body circuit on Tuesday and Thursday; include exercises for your legs, chest and back as well as your abdominals.
