can you please help me thanks?

Hi guys,im 14,5"7 and 140 pounds :/ i play rugby,football and do alot of after school clubs also i eat healthy but i still cant manage to A)lose weight and B)get rid of the layer of fat over my abs.Before anyone says anything i want nice flat abs not bulging mens abs.So any websites tips or anything like that would be great thanks.Danielle :)

How to Help Lose Weight Fast On A Cheap Budget

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It all depends upon what you are willing to do.Diet: The most effective, cheapest, and healthiest diet is veganExercise:Cardiovascular training is the best way to go to increase your stamina and lose weight. Although you could just run, you should probably be using a bike or an elliptical rather than running or the treadmill (high impact). Work in the heartrate range of 65% to 85% of (220-age). If you do not have a heart rate monitor, you should buy one. Polar is the best brand. Start of with about 20 min toward the low end of the range and gradually increase until you can do 90 minutes.Do it as often as you can, every day would be great. Do not plan on off days because those will come up anyway.There is no such thing as spot reduction. You can exercise other areas to tone them if you want but weight loss is all over. We have a genetic tendency to gain weight in certain areas but losing it is everywhere and involves all tissue types, not just fat. Bummer but the world is not fair.The low rowing and bench press machines would be of some help in toning.