| First of all, you got to get more sleep then that, your tiredness could just be exhaustion. Watch your diet and sign up for Martial Arts. A karate workout, for example, will increase your strength and speed -- a very good investment. Some of the basic components of a karate workout include leg raises (lie on your back, shoulders off the ground, look forward, hands under butt, legs 6 inches off the floor to start off with, raise to 45 degrees), crunchies (on your back, shoulders off the floor, look forward, hands at your temples (don't support your head with hands), legs bent at 90 degrees), and similar (take a look at a WOMEN's fitness magazine, it'll be of help) for your abs. Pushups (sets of 20 or how many you can do if less), leg lunges (start with legs shoulderwide, big step with one leg, bring knee of other to floor -- sets of 15 each leg then switch legs, switch back until each leg did 3 sets) and similar.
After you do this for a few weeks buy some ankle/wrist weights and work with those on. Add some free weights (10lb-30lb) but don't overdo them. Your body is still growing so you shouldn't be working it the same way as an adult athlete would. Your 'layer of fat' is something that will dissolve in time -- its baby-fat. Don't forget to jog once in a while (15 min jog, try to go up and down a few hills if there are some in your neighborhood) and of course, do stretching and jumping jacks (sets of 50 to 100, depending on your ability) to warm up. DO NOT OVER EXERCISE Allow yourself a day's rest in between workouts please.
There is no such thing as easy muscle gain or fat loss, you got to work hard for it. Drugs don't work and will mess you up (believe me, I know). As for the diet, eat plenty of SMALL meals (never ever starve yourself), make sure you're getting proteins (egg whites, water-packed tuna, chicken breast, etc) and drink lots of water. No soda drinks (Coca-Cola, Pepsi, Barq, etc), no beer, NO SMOKING, no drugs, and don't overdo it with the sweets. You may have some once in a while but try to keep it to a minimum. Same goes for fried foods -- find a baked replacement (ex. baked potato chips or pretzels instead of regular potato chips and cheese puffs). Just to let you know, I'm a 19 year old martial artist who tried everything to reach my fitness goals. This program is the one that really works for me and should work for anyone else.
Jay
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