1. Make a plan, in terms of diet. You are still in the growth stage, so don't be too abstemious. Three meals a day are indispensable, eat more vegetables (good metabolism), and it is best to drink bone soup more than once a week, or eat some calcium tablets. Don't eat a single diet, the more you don't like it, the more you should eat it, so that the nutrition is comprehensive. You can order AD calcium milk before breakfast or before going to bed at night. 2. Make plans and exercise (including schedule). You have a lot of vacation time, but long-term exercise is not recommended. To achieve results, we must persevere. First of all, you can't exercise after meals. Everyone knows that. . . Then I suggest you press leg press in the morning and do some leg lifts and small steps, so that you can exercise the muscles of your thighs and calves. Running 50 meters is good for you. Then run back and forth on the runway, don't be greedy, take your time, but measure enough. 400 meters on the first day, then 800 meters on two days, then 1000 meters, run every day, increase the amount of exercise according to the situation, but just don't be too eager to achieve success. You can go out to play ball with friends in the afternoon, and it takes an hour. After dinner in the evening, you can go to the parallel bars to exercise your arm strength or use dumbbells. I don't know about your physique, but it is not recommended to use too heavy, just use 5 kg. 3. Do you need dumbbells? how much is it? Or something else? As mentioned above, in addition, sit-ups and push-ups can also achieve good exercise effects, and don't need to buy too many instruments. 4. Is this summer vacation effective? The effect will definitely be there, but the degree is uncertain. For sports, the most important thing is persistence, not to say anything. It's great to keep running every day. Hehe, can you do it?