weight loss/gaining musle

Question
Hi, I am a 16 year old girl, I am currently 5'4 and 150 pounds, I dieted most of last year "stravtion dieting" and was at 140/145 for awhile which I liked but of course it came back. I just cant do what I did last year I was so hateful, weak and just horrible to be around... depressed most of the time also, I would like to bring myself back down to 145 or 140 soon, I don't midn doing it taking the time to do it *righht this time and stop it coming back. Normaly I am not a very active person when I have my days off I would normaly do little at all. My job is lawn care so I am walking behind a mower/holding a weed eater/blowing the walks off and picking up bags of grass and putting it in the back of the truck, The lawn mowers are self propeleed you hold a handle and it pull itsself you just turn them. I am currently working 4 days a week for 5/8 hours each day doing this until around 1st week of october. I have decided to get so strech bands/dumbells and a new skip rope and exercise after work sometimes and on my days off as well. My friend said he would help me with how to properly use the dumbells/strech tubing and do proper sit ups without hurting myself... he goes to the gym offen and knows alot about this.


My question is if I cut cakes/chips/cookies/doughnuts/fried foods and pop *out of my diet and eat regular properly porsinioned meals will the weight go doiwn naturaly? if I exercsie 3 times a week for 45 minutes each time when I am and am not working?(ie winter)

Ps: How offen/how heavy would I need to lift dumbbells to get a bit of musle deffintion on my bycepts?

I hope you can give me some advice, thanks.

Answer
Your question copied: "if I cut cakes/chips/cookies/doughnuts/fried foods and pop *out of my diet and eat regular properly porsinioned meals will the weight go doiwn naturaly? if I exercsie 3 times a week for 45 minutes each time when I am and am not working?(ie winter)"

Yes, of course to the food part. Cut out the sugar, snacks, and refined carbohydrates. Stick with a diet of healthy foods with higher protein content. For breakfast: egg and toast or higher protein Special K cereal. Try to eat three whole fruits during the day. Lunch is a sandwich containing lean meat, tuna, or low fat cheese. Dinner should be as many vegetables as you can consume and another portion of lean meat, chicken, pork, or fish. All bread should be whole grain, all dairy should be low fat. You need at least three portions of a dairy product to get your calcium, so spread those out throughout the day. Healthy fats like those found in nuts or salad oil should also be consumed during the day. Try to stay under 2000 calories per day, so keep track of what you eat.
When it comes to weight lifting, the weight you lift depends on how strong you are. If you are weak, then 5 pounders are a good starter. If you are strong, then start with 10 pounders. Most bodybuilders work their arms at least twice per week. Seek the help of a personal trainer for a overall workout. You should not just train one bodypart, you should train all your muscles. Have a great summer.
Laura Kraemer,Slimkids.com

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