Content

• To step
• Tips
• Warnings

You will grow most in your teens and before, so to become a healthy adult you will need the right nutrients and other conditions. Please remember that you are beautiful just the way you are and you don't have to change for anyone but yourself! You've always been told "Eat your vegetables!" But that old saying is boring. Improve your diet and get more active by reading this article!

To step

1. Tell your parents you want to get fit and healthy and ask them to help. You can do this on your own, but all the extra support from friends or family is a bonus. Keep smiling and think positively! You can even try to get fit with your friends or family. This can make it easier and definitely more fun!
2. Eat a healthy, balanced diet that is high in fruits and vegetables and drink plenty of water. As much as possible, avoid the sugar and refined carbohydrates found in things like white bread and pasta. Complex carbohydrates, such as those in whole grains and beans, are a better source of energy. Also, keep your finger on the pulse of the amount of fat you are putting in, but don't leave it completely out of your diet. Your body does need some fat. Don't worry if you are always hungry, you are at that point in your life where you will grow the most. But, don't reach for a slice of cake or bag of chips if your stomach is rumbling. Eat yogurt and fruit or drink smoothies instead.
3. Start exercising routinely. It is best to start small and then gradually do more and more. Start by going to a training center and find a coach if you really want to go for it. They will take you for a fitness test and you will have to fill out a questionnaire, after which they will adjust what you want to achieve according to your body type. However, this can be a bit pricey.
   • If you are too young to go to a training center there are still more than enough options for you! Go on a sport; football, tennis, rugby, basketball and roller skating are all fun ways to get and stay fit! You can also push yourself up. Do as many pushups as you can per day and keep a log of your records and goals. Also try doing sit ups, pull ups, and jumping jacks. Jog, sprint, and run as often as possible. If you get better at running, you might be able to join the cross country team. Do this with a friend. This will make you both more motivated.
4. Don't stop once you reach your goal. You must continue to put energy into it to "stay" "fit. Learn healthy habits that you will keep for a lifetime!
5. Move yourself. Walk, dance, be active. Doing this for thirty minutes every day for most of the week (three 10-minute sessions is also fine) will reduce stress, give you more energy, and get sick less often.
6. If it hurts you should stop. Trust your instincts, they are usually right. If you feel pain during a movement that you shouldn't feel, then you should stop. I'm not talking about muscle pain here, I'm talking about unusual pain that doesn't fit what you're doing. Notify your doctor about the problem.
7. Have fun. If you train for that energetic feeling or to feel happier, you will be more likely to keep going. People who just do it to look good are less likely to stick with it.
8. Seek support. Find a friend who also exercises and train with him or her. You will be more likely to stick to the regime and you will have excellent support.
9. Get more muscular. If you want to build strong muscles, you should work with weights twice a week. Use weights that are heavy enough to make it difficult for you for the last two reps.
10. Don't go crazy. Take a break for two days a week to recover from your efforts. Let your muscles heal themselves in between strength training sessions. (You can do some cardio on these days if you'd like.)
11. Start slow. Always start your workout with 5-10 minutes of easy, light cardio. A warm up helps prevent injuries and can maximize the amount of calories you burn during your workout.
12. Take the talk test. If you can talk to your training partner while exercising, but are too tired to sing, then you are training at an excellent average pace.
13. Do a cool down. If you take time out for a cool down after your workout, you will feel less exhausted.
14. Alternate. Every few weeks, increase the intensity of the workout, change weights, do new exercises, or take new classes to keep challenging yourself.
15. Encourage others to join a small health club. It's so much more fun with friends!
16. Give yourself rewards: A chocolate bar now and then is OK, hanging on the couch is OK, but do it in moderation!
17. Don't forget that you have to have a good time. Don't make it too grueling!
18. Make sure you get enough sleep so that your body is ready for the next day.

Tips

• If you like music you can just play some music in your room and dance!
• Eat less meat.
• Become a member of sports clubs.
• Drink more water because it is refreshing and gives you more energy.
• Try to set a goal for yourself every week. Give yourself a reward when you achieve this goal.
• Try to eat a healthy diet and don't skip meals.
• Invite a friend over and dance to the beat of some fast music. Dancing is an excellent workout!
• For your health, it is a good idea to avoid doing very vigorous exercise.
• Be careful not to overwork yourself. Take a break when you are tired and relax.
• Meditate or use calming breathing techniques. This allows you to feel happy and get a sense of peace.

Warnings

• Don't go too far. If you can no longer stop and reduce the intensity!
• You cannot be fit or healthy enough, but make sure that you work step by step and do not end up feeling worse than before.
• If you train with weights or on a trampoline, you should always have an attentive training partner who can intervene where necessary!
• If you are not having fun with what you are doing, you should stop. It is important that you are both healthy and happy.
• As a woman, don't be afraid to train with heavy weights. Contrary to popular belief, it is virtually impossible for a woman to look pumped up. Your body will start to look toned and become strong, while losing fat at the same time.
• You are beautiful just the way you are! You don't have to train, but if you want this you can.