Want to lose weight or gain muscle and run faster

150 to 160 pounds would be a good weight for you, especially if your muscles are toned pretty well.

Eat properly, which means to always eat a good breakfast (it gets your metabolism going), drink 8 eight ounce glasses of water per day (one before each meal or snack except breakfast) as this will help curb your appetite, and get a healthy exercise program going every other day, like on Monday, Wednesday and Friday.

  Check out this link for exercise information:

http://www.fitstep.com/Library/Exercises/Exercises.htm

How to LOSE weight?

First, determine from the information below, what your weight should be. Then set yourself goals of a week, 2 weeks, a month, 3 months, 6 months and a year. As you see yourself meeting your goals it becomes easier. Remember, you didn’t gain your weight overnight so don’t expect to lose if overnight. Plus, weight lost slowly is more likely to stay off than weight lost in a hurry.

If you need conversion info, 1 kg = 2.2 pounds and 2.54 cm = 1 inch (12 inches = 1 foot)

Info if you are trying to LOSE weight:

http://www.bmi-calculator.net/treatment/overweight-treatment.php

“How can I Lose 1 pound of body weight per week?”

One pound of body fat is equal to about 3500 calories. So to lose 1 pound of weight per week, you need to eat 500 calories/day LESS than you burn.

But it’s not a good idea to lose weight simply by cutting calories. As well as decreasing calories you should increase your daily physical exercise. This helps to burn calories and build more lean tissue which in turn burns more calories.

“What should a minimum calorie intake be?”

As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php

Normal Adult Height-Weight Range Table

http://www.recipehound.com/weight.html

Average Teenager Weight

http://lifestyle.iloveindia.com/lounge/average-teenager-weight-236.html

sigh I want to tone up im not fat but im not toned its like just a bit of healthy podge but I hate it im 15 years old a girl 5”4 130 pounds and I was told to do 3 sets of 12 situps and 25 crunches and 10 squats you could try it lol I have a gym in my house but I had a bad experience with the treadmill once=fear

curiousmuch how often and could you elaborate bit mor please