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So after this information I am going to create a fitness guide to help her lose weight and get fit quickly. But she has to have the will power and be prepared to do things she doesn't like. She also will have to eat healthily

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Introduction

ALL ABOUT JAYNE Background info: Her age is 16 Her current level of health- Over Weight Her current level of fitness- No exercise for months Why she wants to get fit- because she is FAT What types of sport she likes- Tennis and Badminton So after this information I am going to create a fitness guide to help her lose weight and get fit quickly. But she has to have the will power and be prepared to do things she doesn't like. She also will have to eat healthily and lose the junk food. I will now start a 7 day routine which she will have to stick to. If she doesn't, she won't lose any weight of body fat or gain fitness. Hopefully she will want to improve all aspects of her fitness this will help motivation. Before I start the 7 day routine I will start with the dietary needs for the plan. Eating healthily is essential. Eating fatty foods less often is always a good start. Good nutrition is vital to success in all diets. No matter what your needs, a custom diet is developed for you with a balance of nutrients. ...read more.

Middle

Definitions: Forehand/backhand Take a couple of steps to the side and practice a forehand movement. Return to the middle and do the same thing five times. Then, taking a couple of steps to the side, practice a backhand. Do this five times. Take a 10 second rest. Next take two steps to one side and hit and two steps to the other side and hit. Do this five times and take a 10 second rest. Smash Next stand in the ready position and take a couple of steps forwards - bend your knees and touch the ground. Stand up and take a couple of steps backwards and jump in the air to hit a smash. Do this five times and take a 10 second rest. Stand in the ready position and move your feet very quickly shuffling forwards and backwards and then side to side. Do this for 20 seconds and take a 10 second rest. Abdominals Next you'll need a mat or a towel. Lie flat on your back and put your hands behind your head. Next do sit-ups in the crunch position to work the oblique muscles in your sides. ...read more.

Conclusion

Move your feet very quickly almost as though you're running on the spot. Then take a quick step forwards as though you're launching into a forehand or backhand volley. Move back to the starting position and keep going again, do this for 30 seconds and then have a 30 second break. Repeat the whole routine four times. Scissors Sit on a mat or towel. Put your hands under your buttocks to support your lower back. If you have lower back problems take extra care. You may need to bend your knees a little. Skipping Skip for 30 seconds with a 30 second rest; then skip for 20 with a 30 second rest, then 10 seconds with another 30 second rest. Keep your knees high with your head up and stay on your toes. As you get more confident you can gradually increase the speed you skip. Take your times for each exercise and have a two minute rest when you have done 25. If you do not have a skipping rope, follow the same pattern but by running on the spot. Hopefully this should help. I hope my training methods helped up get fit and lose that unwanted flab. If not repeat this or make the 7 day into and 10day etc. BEN WARNER 11B ?? ?? ?? ?? ...read more.

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