diets for teenage girl athletes to lose weight

hey, i'm kristin shaffer, national-level bikinicompetitor, mom, and businesswoman. if you're ready to find out how bikini models get theiramazing bodies, you get it all right here, right now. hey, everybody. before we get startedtoday, i just want to remind that i'm still offering my free six weeks to sexy, fit, andfab plan. all you need to do is head to fab-university.com or figureandbikini.org and sign up for theweekly email updates. you will get that free

diets for teenage girl athletes to lose weight, plan when you receive your email confirmation.so today i'm answering an email from christie. christie writes: "hi, kristin. i've been watchingyour videos and was amazed at the changes you underwent in just 10 weeks. my husbandand i want to transform ourselves by may 1st. so that gives us about 11 weeks to get itdone. we're interested in cleaning up our

diets and incorporating some of the simpleideas you offered. i'm 125 pounds, 5'3" tall. i generally run between 10 and 15 miles aweek, though it has slowed over the last few months due to the cold weather." yeah, i'mfamiliar with that. "i'm not a gym member, but i do have hand weights of varying sizesthat i can incorporate with lunges and squats. i'd love ideas from you on the kinds of exerciseto do at home to get similar results to yours. i know a diet is only part of the equation.any suggestions would be appreciated. i'm pear shaped and carry a lot of excess weightin my butt, thighs, and hips. i'm also somewhat muscular underneath my blanket of fat. i needdirection as i have never accomplished this goal. i was down to 117 last summer, but itwasn't enough to give me the phenomenal results

you mentioned. i have to put on a bathingsuit on, " excuse me. "i have to put a bathing suit on in may in front of our friends andneighbors. nightmare thought for me. please help me. christie." christie, i love youremail. i'm so glad that you've asked this question. now, while it's hard to really makean assessment based on the limited information that you gave, because sometimes it's a lotmore helpful for me to have photos and learn much more about what kind of a diet you haveright now and your full exercise plan, there were some nuggets of information in your emailthat i can make some assumptions on, and i think i can offer you some really good tipsfrom there. some of those nuggets are, one, you mentioned that you're a runner. okay.and that's great because you're already exercising

some. that's wonderful. you mentioned thatyou're pear shaped, and then you mentioned that you have some hand weights at home andthat you could lunges and squats with those. what's oftentimes the case with the pear shapedindividuals, and i can say this with a whole bunch of confidence because i'm pear shapedmyself, and i've faced this challenge all of my life is that, as a pear shaped individuals,we oftentimes think that we need to exercise the heck out of our thighs and butt and legsin order to size down. but the truth is, when we're training our legs really hard becausewe're pear shaped and we think we need to work our legs in order to size them down,what happens is, oftentimes, we're actually building up the muscle underneath. and youmentioned in your email that you're pretty

muscular, and i'm going to make the assumption,i'm going to bet that you're probably pretty muscular in your legs, your butt, and yourthighs because you're working them so hard. what we wind up inadvertently doing is, byignoring our upper body with weight training, by not weight training our upper body, ourupper body actually shrinks. it gets smaller, and if we're focusing on our lower body, andwe're weight training with our lower body, we're increasing the muscle mass in our lowerbody and we inadvertently exacerbate our pear shape that way. so, christie, for my firsttip for you, i want you to start weight training your upper body, and i want you to start weighttraining with heavier weights than you have. if you have hand weights, oftentimes as women,we have like 5 pounds, 10 pounds. well, as

you get stronger, you're going to need toget up into the 15-pound, 20, 25-pound range. so you need to get yourself a home set ofdumbbells, because you mentioned that you don't have a gym membership. that will getyou up into that range. now, you could buy something on craigslist. that's a great wayto do it, or you can look for the bowflex selecttech, i think it's called. that's oneof my favorite home adjustable weight sets. now, my second tip, christie, has to do withthe fact that you're a runner. i have boatloads of runners that write into me all the timeand they want to get into bikini model shape, and they just are not able to accomplish it.and some of that probably has to do with the fact that you are a runner. now, you've mentionedthat, i think you said 10 or 15 miles or 10

or 12 miles a week that you're running; that'snot a ton. that's not like a marathon runner, per se, but it's still quite a bit. now, pleasekeep in mind, i'm not saying that long-distance running is bad because it is great cardiovascularactivity for your heart and lungs, but if you're trying to achieve that bikini body,it is going to be very difficult. all you have to do is look at long distance runners,ones that are really serious about it. look at their bodies. they're long, they're lean,they don't have a lot of muscle mass, and they're not very shapely because of that.again, there's nothing wrong with that. all of our bodies are beautiful, right? but toachieve what you're trying to achieve, that hourglass shape, that bikini-type body, you'reprobably going to have to change things up

a little bit when it comes to your cardiovascularactivity. for tip number two, what i want you to consider is cutting back on that long-distancerunning, increasing the weight training, like we talked about earlier, and then for cardiovascularactivity, consider putting into your exercise plan hit, or high intensity interval training,like sprints, for instance, where you're going faster for a few minutes and then you takea rest or you go slow for a few minutes, and faster for a few minutes and slow for a fewminutes, and not so long as you do, or not as long as you would do for long-distancerunning. that should be more effective for fat loss and maintaining or building muscleat the same time. and, christie, for my third tip, i want to focus in on the fact, again,that you're pear shaped and what you said

about eating, that it's only part of the equation.the clean eating, christie, is a huge part of the equation. it's gigantic. it's 70, 80percent probably of the equation. in order to get that bikini body that you're desiring,you're really going to have to focus in on your clean eating. you need lean proteins,healthy fats, and complex carbohydrates, and you have to have a calorie deficit. you needto be taking in less calories than you're burning. the key here is you need to do itconsistently. yo-yo dieting simply does not work. now, what i know, christie, also basedon the nuggets of information that you gave me is that this is an area that you're probablystruggling with, and the reason i can say that with confidence is because you're alreadyexercising. i can tell that, and you've gained

back some of the weight that you lost before.that's probably due mostly because of your diet. so out of all of these tips, that'sthe biggest thing that you're going to have to focus on. the second piece of that is thatbeing a pear shape simply doesn't matter when it comes to your diet and fat loss. all thatbeing pear shaped means is that the first place we put it on is in our lower body, ourlower half, and the last place to take it off is also in our lower half. if we werean apple shape, it would be around here. if we were more of a broccoli shape, it wouldbe up here, but it simply doesn't matter where we're carrying it. 15 pounds of fat is 15pounds of fat no matter what. the key to understanding about being a pear shape where we carry itis that that is going to be the last place

you take it off, so you're going to look amazingin your upper body. you're going to be ripped and you're still going to be carrying somefat in your lower body. all that means is you just got to keep going. you will takeit off. you just have to have trust and confidence in the process and stay consistent. so thatwraps up today's episode. i hope you enjoyed this video and you got some value out of it,and if you did, please go ahead and hit that "like" button below because that tells meand others that this video is valuable. i'm kristin shaffer, founder of fab-university.comand figureandbikini.org, and i can't wait to see you next time.