Need to lose weight, and get fit fast!

[Demented]

I'm in 8th grade and I wrestle this year, been wrestling for 5 years now. I really need tips on how to lose weight and get fit for wrestling. Basically my problem is by the second period I'm breathing so hard and so wore out I don't have the energy to do them quick moves. I am 13 years old, I weigh 134 pounds, I'm 5'4' and I smoke Cigarettes. Only one a day though. My goal is to get down to at least 118 by November 23rd. Can somebody give me a workout routine and some exercising tips? Also a good diet would be nice too.

[Fiction]

Stopping smoking would be a good idea to start with.

[Demented]

Stopping smoking would be a good idea to start with.

I'm planning on that, yes.

[Nikko]

Your issue isn't your weight it's you bad habbits. More specifically smoking.

[Fiction]

As for the diet, replace high fat foods, such as fast food, for healthier alternatives and excercise regularly.

[Rex99]

Make sure you eat two fruits a day, they keep you full in between meals. It was hard for me to start eating fruits , but after the first week or so, i got used to it, i started enjoying it, now i eat close to 5 fruits a day, and NO snacks (when i feel peckish my natural instinct is to grab an apple or a banana, and not a bag of chips).

[Fact]

Make sure you eat two fruits a day, they keep you full in between meals. It was hard for me to start eating fruits , but after the first week or so, i got used to it, i started enjoying it, now i eat close to 5 fruits a day, and NO snacks (when i feel peckish my natural instinct is to grab an apple or a banana, and not a bag of chips).

As Rex said, not so much 'no snacking' but if you're gonna have snacks and stuff, make them healthy.
If you want muscle mass, eat healthily and regularly. Also, vigorous exercise. I don't know if you'll lose that much that quickly, but if you try really hard you might get somewhat near there.
Also, if you crash diet, then you're likely to regain weight after. Weight loss is generally done best gradually.

Hope this helps and good luck!

[Fiction]

You should snack between meals, it is actually healthy if you are snacking in the correct stuff. The average meal has around 500 calories in it at most, ocassionally more but often less. This means that at most from meals you have 1500 calories. And as i said that is at the very most. SO you need to snack in order to keep you metabolism running and in order to get the correct amount of calories.

[jcfla9]

Water, and any food but not like deserts and stuff. Meat is good and vegetables. Take vitamins! Stop smoking if you can. Start small try 1 cig per week. But just so you know wrestlers need muscle, so try lifting and stuff. Don't get too skinny though. P90X Baby!

[MhWrestler152]

I wrestle too and I know it's a pain in the ass to drop. Right now I'm 145 and I need to drop to 135 pretty soon. First of all you should stop smoking and start exercising more so you can boost up your stamina. I have asthma so I also lose all my breath by the second period. Ask your doctor if you can have an asthma inhaler and only take 2 puffs around 15 minutes before your match and you should last longer. What I did to drop 5 pounds fast last year is eat yogurt, drink water, and run. I have gone the whole day with eating just around 6 yogurts. I know it's a lot but I can literally consume everything edible. Also, avoid playing video games and watching TV because believe it or not, they make you hungry. Try doing activities throughout the day that don't get you bored on top of running or exercising.