I'm 15, female, need advice on good diet, and gaining muscle/getting a 6 pack, Hoping to get healthy again :)?

Okay, so im lounging around on my laptop all the time lately while it seems like the rest of the world is out, and i just feel so unhealthy, im not fat, in fact most people say im a beanpole, but I just want to feel fit and healthy and strong and get back into sport as I used to play league football but then I got caught up in bullying and love and all that teenage stuff and now I'm completely lethargic and my diet sucks!





Its like...wake up, eat crisps, eat chocolate, go on laptop, have a ham roll, have more crisps and chocolate, and then some more, and then dinner and then cake or pudding, im surprised i've stayed this thin! My mum through out the scales but i got measure I few months ago before so we worked out im probably 8 stone, And my height is 5';6.





So i would like any diet reccomendation but obviously nothing extreme, im not looking to be a body builder, although I do want to eventually have a six pack but not like a outrageously prominent one, I just want to be quite nicely toned and physically strong looking, y'know? heh, im sorry, if that not a good description!





Regarding building my muscles, i have some boxing gloves and an exercise bike, but i could easily buy some weights and tuff, so preferable if your going to suggest a work out regime let it be one which uses minimal equipment, no state of the art mechine's needed.





And as its my last year in school i'd like to spend 3 hours MAX as my wokr out time, but i have no idea of the time scale that you would reccomend but im just saying,





Hope you guys can help, i'll pour my heart and mind into the regime's, so dont even think im going to slack off, im a hard worker from now on :)








Thanks Guys!I'm 15, female, need advice on good diet, and gaining muscle/getting a 6 pack, Hoping to get healthy again :)?
OK I didn't read all of it. I just read the top bit.





First of all, high protein low carbs is the rule for muscle gain. You want high weight low rep for muscle gain and general use fo the excercise bike for aerobic and general overall fitness. You pointed out you don't want big muscles, so instead to tone your muscles use low weights and do a high level of reps/sets. This will easily tone your muscles. To tone your abs, lie down and do sit ups but use a weight on your chest to create some resistance, this will speed up the tone on your abs at least. Get some cheap dumbells, light weight, not stupidly heavy and do one arm while reading and then switch or something. Eventually all will be tight as hell an you'll look how you want to.





Lastly, women don't have 6 packs, they have 4 packs ;)





Good Luck, peace!





FX