The Centers for Disease Control and Prevention reported that during 2007 to 2008, 18 percent of American adolescents age 12 to 19 were obese. Teens who are trying to lose weight should incorporate different kinds of exercise. Strengthening and toning exercises help develop muscle, which uses more calories to maintain than fat, therefore boosting metabolism. Use a variety of methods to tone and develop muscle to keep your workouts interesting and enjoyable. Perform three muscle-developing workouts every week, as suggested by the U.S. Department of Health and Human Services.
Body Weight Exercise
Many toning exercises don't involve the use of any free weights or weight machines. Try pushups to target your chest and triceps and use a close-hand stance. Keep your hands approximately 4 to 6 inches apart to help target your triceps. Stay on the balls of your feet throughout the exercise or put your knees on the floor until you physically progress. Bend your arms until your nose or chin touches the ground.
Perform underhanded chinups to strengthen your back, shoulders and biceps. With your palms facing you, grasp the chinup bar with a shoulder-width distance grip and pull your body upward until your chin is above the bar. Bend your legs to keep your feet from touching the floor.
Perform front squats to tone your glutes, hips, quadriceps and hamstrings. Stand with your feet hip-width distance apart and bend forward at the hips, keeping your back straight. Bend your legs until your thighs are parallel with the floor.
Weightlifting
Use free weights to tone your major muscle groups. With a dumbbell in each hand, perform biceps curls by bending your elbows to bring the weight toward your shoulders. Lift the dumbbells to your shoulders and press them above your head by straightening your arms to perform shoulder-strengthening military presses.
Target your chest with bench presses by lying on your back on a flat weight bench. Lower the barbell to your chest and press it straight into the air above your chest. Stand in front a barbell placed on the floor, bend forward at the hips to grasp it, and pull the bar toward your navel to strengthen your back. Keep your torso parallel with the floor throughout this exercise.
Perform front squats while holding a dumbbell in each hand or with a bar stretched across your shoulders to add resistance to this leg-strengthening exercise.
Strength-Training Machines
Strength-training machines are especially beneficial for beginner weightlifters. This equipment guides you through movements to help you concentrate on strength and power. Strength-training machines can help you perform biceps curls, triceps extensions, shoulder presses, chest presses, leg extensions and leg curls. If you have access to a fitness facility, ask a trainer or facility employee to help instruct you on how to use a variety of strength-training machines.
Aerobic Exercise
If you have excess fat on your body, do aerobic exercise. While strength training and toning help develop muscle and boost your metabolism, aerobic activity helps burn even more calories to speed your fat loss. Perform more vigorous forms of aerobic activity for best results, such as running, swimming laps, playing basketball, football or singles tennis. Strive to perform a form of aerobic exercise 60 minutes a day, every day of the week, as suggested by the U.S. Department of Health and Human Services.
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