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Do squats and lunges. Try some simple bodyweight squats at first. From a comfortable standing position, hold your arms straight forward and lower down as far as you comfortably can, keeping your head level and your knees over your toes.

Try to work your way up to 20 reps. For lunges, stand comfortably, put your hands on your hips and, engaging your abs, take a large step forward and lower your hips until both knees form 90 degree angles.

Then return to starting position and repeat on the other leg. Try doing 20 reps, that is, 10 for each leg. You can make either exercise more difficult by holding onto some weights, just be careful not to increase the weight too rapidly.

Do the "Superman. Lift up your legs and arms and chest off the ground as high as you can. Hold this for 10 seconds.

Then return to starting position and rest for 5 seconds. Then repeat. Do a total of 10 reps. Do as many arm curls as you can on each side.

This is a basic starting work out. Once you feel no burn until you pass 12 reps, increase the weight you lift slightly.

The optimal amount of weight to lift is an amount you can lift at least 8 times, but begin to feel a burn before 12 reps.

After your workout pick out some stretches, but always use a hurdle stretch and a saddle stretch to increase flexibility.

Try using stretches that simulate what you would be doing when you do exercise. This will get your muscles ready for the real work. There are other ways you can lose weight while exercising.

For example, Yoga and Zumba are both fun ways to lose weight without running. You could also try biking, dancing, or swimming.

Not Helpful 30 Helpful Children aged need hours of sleep. Teenagers aged need hours. Adults need hours.

You may find that you feel and function better if you sleep on the lower or higher end of your recommended range, but as long as you're within that range, you're fine.

Not Helpful 21 Helpful Try to get up and do something so you're not bored, like hanging out with friends or exercising or cleaning.

Just try to keep yourself busy, and if you're still craving something, chew gum. There's nothing wrong with having a snack one in a while, even out of boredom, but try to stick with something healthy like a piece of fruit or some almonds.

Not Helpful 9 Helpful What if I don't exactly like eating vegetables? What if there's no way that I can give up some foods, like tacos?

You can try limiting the number of tacos you eat per day or week. For example, if you tend to eat three of them per day, you could reduce to one every two days.

Also, add more vegetables to your grocery list and try to work them into your diet "in disguise". For example, it's super easy to add spinach to smoothies without tasting it at all.

If you'd like to get a hot body before meeting someone in the next five minutes, and you don't already think you have such a body, then that's impossible.

Just be confident in yourself. Not Helpful 42 Helpful Virtually everyone feels that way at your age, your body is changing and it's totally normal to feel unhappy about the way you look.

Try to remember that it's temporary, your body will continue to change over the next few years.

In the meantime, try to eat healthy and exercise or play a sport when possible. Even if you're not really overweight, you'll feel better about yourself.

Not Helpful 29 Helpful By focusing on the prize. Ask yourself why you want to work out in the first place? Keep thinking about the results you're going to get and all the progress you'll lose out on if you quit.

Also, try varying your routine from day to day to keep from getting bored. Not Helpful 15 Helpful Find out if your cravings happen at the same time every day, for instance a sugar craving around Be one step ahead of your craving and have a small healthy meal just before that time, to make sure you're already full.

You can also wait until you start craving, and replace the sugary snacks you would normally go for with healthy ones, such as nuts or dried fruits.

Dates are a great snack, since they're nice and sweet naturally, and the natural fruit sugars take longer to release into your bloodstream, providing energy to your body in a much healthier way.

Not Helpful 22 Helpful You can exercise to get a hot body, and not lose weight while doing so. Just keep eating healthily and drink loads of water.

Not Helpful 31 Helpful Is it healthy and helpful to be vegetarian while I am trying to have a better body? It certainly can be, but it's definitely not necessary.

Being a vegetarian would make it easier for you to maintain a healthy diet, although you would need to ensure that you had plenty of protein, so it can be helpful in that sense.

Not Helpful 3 Helpful Include your email address to get a message when this question is answered.

Know your limits. An injured body after two days of over-training is going to achieve a lot less in 4 weeks than a less intensely trained body working steadily towards a goal.

Helpful 1 Not Helpful 0. If you want results, don't expect to see them in a matter of a week. These things take time.

Usually you begins to see results after 6 weeks of intense training and healthy eating. Helpful 2 Not Helpful 0. If you find stretching difficult, try stretching just until you feel discomfort, hold the stretch and then relax.

Repeat the stretch and pull a little farther each time. When running, be sure not to breathe through your nose and out your mouth.

It does not help you at all. You need to breathe through your mouth and out your mouth, because you need all the oxygen you can get to pump your blood and give oxygen to your brain.

You may get side aches but that is only because your lungs need to expand to take in the air, so to prevent that do side stretches before running.

Try doing a few easy exercises while watching your favorite show. Do more complex exercises during the commercials. Helpful 0 Not Helpful 1.

For cardio workouts, consider purchasing a heart-rate monitor. It is possible to find them at very reasonable prices online and they help you avoid injury by preventing you from over-training.

If you don't like going to the gym or you have kids, follow exercise programs or buy a 30 minute workout DVD to do at home. Take up a physical activity you enjoy, such as running, dancing, ice skating, roller blading, bike riding, or yoga.

Doing Taekwondo uses your whole body to work. With it, you could get a nice body and good flexibility! Helpful 0 Not Helpful 0.

Try to get more veggies and fruit. If you hate eating them you can combine them in a smoothie. Never starve yourself. Not only is it unhealthy, it actually decreases your body's ability to shed those pounds.

Helpful Not Helpful Don't weigh yourself everyday as this causes you to stress if you're not losing the weight you want.

Never do static stretches before you begin the exercise part of your workout. Studies show that static stretching before workouts actually decreases performance!

National Institutes of Health Go to source. Related wikiHows. About This Article. Co-authored by:. Michele Dolan.

Co-authors: Updated: September 3, Categories: Personal Fitness. Article Summary X While getting a hot body takes a lot of work and patience, a good place to start is by replacing junk foods with healthy foods, like lean meats, fruit, and vegetables, in order to maintain a healthy weight.

In other languages Italiano: Avere un Corpo Perfetto. Deutsch: Einen sexy Körper bekommen. Nederlands: Een lekker lijf krijgen.

Bahasa Indonesia: Memiliki Tubuh Seksi. Thanks to all authors for creating a page that has been read 1,, times. Nellie Mizimbe May 15, Emmalee Mahan Jun 17, I already had a few stretches in mind to do, but now I have a lot more.

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