14 year old volleyball player wants to lose weight and get strong

Question:

What are some intense workouts I can do?

I want to lose weight just like 15 pounds at most and become stronger so what exercises can I do at home? I play volleyball currently and go 2 the gym when I'm not playing volleyball but I want to know some exercises I can do when I'm at home. I'm a 14 year old girl.

Answer:

The important thing about losing weight is to burn more calories than you consume.

Basically, focus on eating better and eating more often. You want smaller meals more frequently. So for example, 5 or 6 small meals a day. The worst thing you could do is eat 3 big meals and eat late at night. Don't skip breakfast and lunch. And don't eat after 8pm if possible. Cut out the processed foods such as fast food and anything in box at a grocery store. Typically the stuff found down the isles is processed. Usually the food that spoils sooner is healthier. So eat smaller meals more often. Cut back carbohydrates and add in protein and good fats. Good sources of protein and fat is fish, mixed nuts, grilled chicken, eggs, milk and steak. Carbohydrates are good early in the day because your body needs them early.

You should train aerobically twice a week. For example, run 3 miles a day twice a week.

Train anaerobically on the other days. For example, sprint half way around a track then walk for two minutes. Sprint again then walk again. Each sprint should take about 40 seconds. Start out doing 4 sprints and increase by one each time you workout.

Your week schedule might look something like this.

Monday, 4 sprints, walking 2 minutes between. Workout with weights and body weight exercises for 40 minutes.

Tuesday, run 3 miles.

Wednesday, 5 sprints, walking 2 minutes between. Workout with weights and body weight exercises for 40 minutes.

Thursday, run 3 miles.

Friday, 6 sprints, walking 2 minutes between. Workout with weights and body weight exercises for 40 minutes.

You can do all of the following exercises at home.

If you don't know what these exercises are, then search them on youtube.

Single leg squats

Single leg rdl

goblet squats

push ups

band assisted pull ups

ab wheel

dumbbell row

dumbbell lunge

ab circuit - shoulder touches, flutter, ab wheel, hips in, and knees to chest.