it is important to be able to maintain that after the weight loss too. so if after trying stuff like low carb you think yeah i could go my entire life without carbs.. then have at it. but if not, look for smth more appropriate for you. there are good healthy options out there. like learning how to integrate healthy complex carbs in your diet, how to adjust the proportions of vegetables, protein, carbs and fat every meal. Some nutritionist recommend half of your plate to be vegetables and the other half split between protein and complex carbs and fat.
I've lost 10kgs and recovered faster after shoulder dislocation surgery swimming has been the greatest motivation for living my life happily and healthier....
I dislocated my shoulder, doctor said it would take a month to get it back working and they wanted me to wear a harness. But being a dad i took my daughter to the kids pool 32 degrees C. I started to move my arm and shoulder, you could feel how the muscle resisted. After three sessions, i.e a week my shoulder was working again. The weightlessness the light resistance and the warm water made a miracle.
I think swimming is much funnier and better than running, because for weight loss is best to have FUN while doing it. I personally failed running many times because of head pain, hard breathing, to hot, to cold, but this I can do for 2 hours. But now after months of swimming I can even run better :)
The one thing to keep in mind is that while swimming is great for just about every aspect of fitness, because it is not weightbearing it is NOT a great exercise for preserving bone density as we age. It is important to include weightbearing exercise in any routine for those people older than 50-60, as osteoporosis becomes a concern
I swim almost daily for a year and lost 25lb, down to size 4. I was new to swimming therefore it wasn’t enjoyable for a long time. But it challenged me to figure out how to get better. My neighbor lost 50+ pounds and several dress sizes with her daily pool workout. She now has a firm and trim swimmer’s body; fantastic for a 60 year old.
I'm glad to see this post as well I've injured my knee like a year ago and had surgery I'm definitely getting back to swimming than trying to run it's been difficult for me to run dealing with this scar tissue I have to get this stiffness out my knee joints so my knee can be more flexible
Similar; 45 y/o with plantar fasciitis so I switched back to swimming. I'm approx. two months in and all my shorts are looser and I'm down 10lbs. or so. Good luck, hope it's going well for you!
I'm a 71-year-old male and got back in the pool in May weighing 94.7kg. I started easy at 2-300 mt 3 times a week. By the end of May, I was up to 2000mt 3 times a week. It's mid-October, and I have lost 9kg (20lb). My diet has not changed until the last week or two as my ambitions for weight loss and swim speed have increased. My early 2000mt swims took 78 min. I'm now down to 1 hr and incorporating bursts of up to 100 mt sprints. I'm very happy with my results. I'm 5kg off my weight goal and my ambitions are now to compete at masters competitions. I highly recommend swim watch trackers as they show your swimming progress, and the hatred of gaps in my swim program ensures I keep turning up!
Update on my progress. I have now dropped 12kg. I found that because I'm getting fitter so I was not working as hard and the weight loss slowed. I've added more distance and some sprints to make the sessions a bit of a workout. Swimming 8.5 k per week.
As someone that's looking into starting a weight loss journey and having heard of how great swimming is for fitness, this video has been insanely inspiring and absolutely to the point and honest. Thank you!
I did exactly that! Started to swim to become more fit again at the end of the corona lockdown; chose swimming, because it was what I thought the easiest sport on my bones and body and because I had a beautiful public pool nearby. Did not think about weight loss in the beginning, but started to consider that about 3-4 months later and did it exactly like you explain: Calculated my targeted calorie expenditure and intake to create a deficit that would allow me to loose about 900 g per week (my target was a specific weight to be reached at the beginning of the next outdoor pool season); I planned the calorie deficit half by cutting down the calories and half by increasing the calorie expenditure with swimming. Additionally, I tracked the swimming distance and started mapping the chilometers that I swam in the pool to distances in the Rhine river starting at the place where I grew up in Duisburg on the rhine in Germany and "virtually" swimming to the place I live today in Switzerland. Everyweek I would describe the highlights along the rhine of the stretch I had covered, which was often related to childhood memories etc. I swam about 8-10 km per week. I lost 30 kg in about 9 months. I took swimming lessons to learn how to do proper breast stroke swimming and freestyle lessons, but needed to pause them because I need to strengthen my core muscles first, which I do in the gym right now .... still swimming and addressing the next 10 kg. Have developed deep friendships with two of the life guards at the pool and changed my life from couch potatoe to being and looking sportive. And swimming is my best mental medicine; I can FEEL the endorphines every time, and I have used the swimming time for self reflection, problem solving and decision making and also dreaming ;-))) I LOVE swimming and love your channel. Will have a look at your app right now. THANKS and I can recommend your video, your message and your recommendations 100%.
Thank you for not forgetting about your metric friends! I do have some weight to lose, but I got back into swimming because it helps my mental clarity, and it's an escape. It's a way to keep cool in the warm southern hemisphere, and furthermore, I just love the process of it.
I actually didn't start swimming to lose weight but just because i enjoy it and wanted to improve. I still have trouble keeping my weight from going down. Swimming is an incredible calorie burner. I now combine eating a lot of protein with weight exercises to keep my muscles from getting burned along.
Eating an excess of protein will increase your insulin response resulting in insulin resistance which slows your metabolism. I would start intermittent fasting and watch what foods you're eating. Anybody can find a way to lose weight, some people say "i don't know, that's just how my body is" but that's not true at all. Anybody can lose weight if they find what works for their body.
What I like a lot is that with swimming you don't sag if you have a lot of excess weight. The skin tightens as you lose weight which is awesome. For me I love swimming (hate gym as well) + have some arthritis so all matches :D
Me, I am 72, and got back into swimming to prepare for bilateral hip replacement and one knee also. Current weight is about 240. Goal weight is about 190. Like said here in this video, it is zero impact. I try to get to the pool 5 days a week. For me to lose weight, I need to swim 3500 to 4000 yards, along with my 1500 or so yards of kicking. My kick needs a LOT of work. Today was my distance day, 3 miles, 5300 yards, 106 laps in a 25 yard pool. Average pulse rate was 115 BPM. High pulse was 134. Total calories burned was just over 2000. Time was 2:11. Goal for my distance swim is to get time under 2 hours, and be able to do it without paddles or fins. Today, 3100 yards with no hand paddles. I am doing 2 heavy days, with more sprints and and less distance, then 2 easy day with more relaxed pace. and the Friday distance day. I swim freestyle, back stroke, and the over arm side stroke. Never could swim breast stroke. My feet will not turn out. I do have to take in a lot of electrolytes as I swim. Today was about 7 or 8 16 oz. bottles. I use the carbonated tabs and also add carb replacement powder from Precision Hydration and Fueling. Only connection to them is that it is the only product I have found that lets me swim long and hard and I don't get cramps at night.
Had to look it up. 3500 calories will equal about a pound. This would translate to some thing like if you burn an extra 500 calories a day for a week, without increasing your intake, then you can lose about a pound a week. If you can reduce calorie intake by about 500 a day, and add 500 calories per day of burn, then you can be in that 2 pounds a week range. I do agree that losing more than that is not healthy. Water weight, is not to be confused with body weight loss. This is highly variable from person to person. I can sweat off 5 pounds in a workout without much effort, which is why I have to take in so many electrolytes.. Since I sweat so heavily, I have to pay close attention to my water weight. During construction years, 10 pounds over the course of a summer day was common.
I am injured after a pick up truck hit me :( 2 months later and I'm recovering in the water.. I still want to keep my goal of fit and thick.. lol loose weight but keep my shape 😊 . Glad to have this video! I love swimming and started on Sunday.
I’m on holiday for three months just to lose weight and get fit again, I’m 57 and I’m doing five 30 minute sessions during the day , breaststroke only and then a 10km walk on the treadmill each day , I’m burning 3000 calories a day according to my Apple Watch , and I’m only eating one bowl of Thai noodles a day , in the first two weeks I have lost 4kg , my target over the three months I’m here is to lose 18 kg before I fly home at the end of July, I have never swam as much as this in my life
I've just started swimming again after about 30yrs! I hate exercise, but need to strengthen my core, I have lower back problems. It's helping me massively mentally and I sleep well now. I hope to see some body improvements too eventually but just being free in water is so good for your mind.
Back in my day, when I didn't need to lose weight, swimming would make me voraciously hungry. When I stopped swimming competitively, I went to Weight Watchers to lose weight. I didn't think it was possible to lose weight with swimming. I will definitely check out your nutritionist.
I am not fat or out of shape, but I am skinny fat. I look decent on my upper body, but my belly fat and even waist fat is poking its ugly nose and I wanna lose it. What I tell myself to not give up and cope with it while keep hitting the pool is: "The fat didn't get there over a night - so I won't lose it over night". As long as you stay consistent the change will come, sooner or later. Just don't give up. I am not.
I have danced and done many sports, but was a guard for many years starting in my teens. I have always been swimming when I could find the time but just came back to swimming really 3 months ago because I'm at the end of recovery from a knee injury. I had 40 pounds to lose and I've already lost half of that. I swim daily and the goal is to swim 1000 times in 1000 days. it's the foundation of my fitness plan now, after so many false starts and re-injures trying to do other things. I've just added back weights and dance training this week, and need lots of stretching. one thing that helped a lot was increasing my protein intake. after discussing diet with my doctor, I realized I had never eaten enough protein. my muscles got stronger faster and I'm always full after a meal. I do eat carbs but it's the smallest thing on my plate now.
That’s actually a very common misconception. 5 lbs of muscle is the same as 5lbs of fat. Fat just holds more space bc muscle is leaner. Think about it like this, a 12 oz ribeye vs a 12oz filet, they weigh the same, however the ribeye is bigger in size bc it’s a fattier meat. One doesn’t weigh more than the other by any means. Feel free to fact check cause it’s actually super interesting 👍🏼
What you did not mention is for someone who is a bit overweight during exercise overheating may be an issue. For swimming that is less of an issue since the water cools you down.
I swim to stay fit and I've worked so hard to swim a decent butterfly, but my problem is that swimming makes me really hungry! I've only been losing weight since I started alternating running and swimming. I've also noticed that while my shoulders are really toned, my arms have gotten thinner and I'm doing some dry land workout to gain some biceps and triceps back. Is it a common problem?
Same. I can easily lose 0.7kg when I swim crawl for one hour straight. I don't need to lose weight, so I always compensate on that day or the days after.
For me, the key to losing fat swimming is in the kicking. I can literally fall asleep swimming free style without kicking. But if I grab a board and just kick, my heart rate goes way up, my breathing gets strained and my core tightens up for days after it. Lastly, the "accessible" feature of the sport has disappeared for me lately. Unless I want to wait for late at night. Crowding has become a thing near me, I think because of an aging and enriched population. More people have the time and money for the health club, and they want the low impact water. Need more pools.
Swimming is my Choice of workout since i have a achilles injury i cant do running/walking, and i been losing alot of weight ! I swim laps 45 min most days of the week:)
yeah, it is absolutely fun swimming in these amazing and empty warm and sunny outdoor pools. It is absolutely NO FUN trying to swim in a very cold and very crowded indoor pool with so many people in it. That killed it for me
I love swimming. I fuel myself with beef, egg, bacon, cheese, and romaine lettuce. I intake 3000 calories a day: 63% fat 34% protein 3% carbs I feel great. I mix echo cycling and weight training.
As far as I know safe deficit should not exceed 20% of general demand, but it should be rather lower, like 15%. 500 kcal for a person needing 2300 is more than 20%, while it is a different figure for someone who needs 3000 kcal. Keeping a high deficit for a long time, or just keeping a deficit that is too high may result in various problems, including hormonal issues and other related to body being overstressed. I think it is better to be on the safe side and just take into account longer time needed for weight loss. But I agree that swimming is one of the best exercises ever.
My watch says I’m only burning about 300-350 cal per hour. I’m out of shape and overweight. Haven’t lost a lb in the last 4 month. Now I can see that I’ve lost a little weight but gained plenty of muscle, so I’m a little ok with that. I’m not eating a whole lot - some days I do indulge though. I swim 5 days a week. I do push myself in the water too. My watch says I’m doing aerobic workouts but not a lot of anaerobic workouts. Still love swimming but it is getting frustrating.
I’ve always loved swimming for exercise and weight loss but the pool isn’t terribly close to me. 25 miles away and not the best hours. However,I’m currently laid up with a tibial plateau fracture and MCL/ACL/PCL damage. I’m counting the days until I can get to that pool to condition and lose weight as it will be the best exercise that I can do to rehab without putting lots of stress on my knee.
I'm pretty sure if I have a 1000 calorie deficit PER DAY I'd lose at least 5 kg a week. I was losing 2-3 kg a week when I had like a 200-500 calorie deficit with no exercise at all.
Sounds about right yeah, lost 2 kg a week swimming 30 min each day for week, watch says 500 per session burnt. It really depends where you start though, I could lose 5-7 more to be really in shape, and the first ones are the easiest to get rid of.
Swimming beats running and cycling in every way. It’s cardio and a full body muscle workout. Run/cycle a million miles, but you’ll have noodle arms. Swim everyday for a year and you’ll have a well rounded physique.
Idk about "accessible." My community rec center costs $7 per day. At 3 times per week, that's more than a typical gym membership. But aside from that, yeah it's great, I love it. I only started about a month ago, and as an adult with very minimal swimming skills, it can be demoralizing to go to a public pool the first few times. You'll be slow, you'll barely make it one pool length before needing a breather, and there will be two 12 year old girls next to you (one splitting the lane with you, and the other in the lane over) getting screamed at by their coach for not swimming fast enough even though they are going 5 times faster and 5 times longer than you are (not that that happens to me every Monday and Wednesday, just hypothetically of course). But progress, slowly but surely, eventually comes.
I swim regularly and aware of all the benefits I get from it. but.. swimming makes you hungry. very hungry. losing weight just with swimming and diet seems unsustainable to me, as feeling hungry all the time can't be that much fun. when I needed to lose weight, I worked out a plan with a nutritionist and started visiting the pool more regularly. but I also started hitting the gym 3 times a week, and I'm pretty sure that made more of a difference.
So BMR for me is 2087- Calories+750 burned= 2837 Calories. On a 2,000 Calorie average diet I am at an 837 calorie deficit. So if I have the math correct. 837* 7= 5,859 Calories. 3,500 calories in a pound of body fat so 5,858\3500= 1.674 pounds of body fat. Can someone tell me if my math is correct?
Swimming is really really good at redistributing your fat so that you are streamlined, making you look slimmer while carrying a good amount of body fat. All swimmers have a healthy amount of body fat.
I am 62 and got a man he is down to 128kg from 135 and I go a little different route with him, only Zone 2 swimming (fat burn zone) 3 times a week 60min except when occasionally to full exhausted but HR MAX 130. I am 65kg and struggling to hold that zone (3-4 is normal to me). If I can hold Zone 2 for an hour about 3km then I am not hungry after on but in Zone 3+ (carb zone) I am constantly hungry and at times really lo on blood sugar in the shower room and need carbs while dressing. So swimming for weight loss is a little art form.. my guy did only minor changes to his food plan. He gets my old Garmin swim 2 watch set on cardio to watch his HR. When I swim + Apnea Monofin workouts I use 2 watches (one for the workout and the old Garmin for HR only) +Polar verity sense under my swimming cap (download mode only). For me training without HR monitor is like driving with no gauges.. happy journey
@@steven21736 I caved and got a Fitbit Inspire 2 Health & Fitness Tracker with a Free 1-Year Fitbit Premium Trial. Was almost 50 percent off yesterday ££££. Can't wait to try it. Ive fallen in love with swimming over the last month,. Thanks for replying Steven :)
I'll tell you when this the cooler the water is the more calories you burn.i lay in 70* degrees water for 1 hour my calories lost just from that is 3,400 there about.if my body warms the water and turns it like 75-80 .you lose less if water degree is same.thata your body trying to stay warm by burning more calories
I put in 40 to 60 minutes of kicking per work out. My kick is pretty weak. With a 40 minute kick session, 150 calories, and average pulse at 100, and high pulse at 116. I have gone higher. Mostly it depends on how hard you are pushing it.
Hello I'm a college student and my course is related to nursing, I have sciatica rn even though this joint problem is for seniors citizen's. Is swimming can be beneficial to me and for my joint problem and since we may have a subject about rescue swim next year. Does the body possibly change especially the fat when swimming for a very long time like 2 week with 3-5 hours of swimming?
Hi there! Since swimming is not a weight bearing exercise, it's a lot easier on your bones and joints. Swimming will help you lean out as long as you are pairing it with a healthy diet. We recommend swimming specific fast sets rather than non-stop - check out this video for more tips: ua-cam.com/video/YZpW7bIywjk/v-deo.html
I am going to swimming 3-4 times a week, 6x300m within 50 min with breaks. First month i lost 3 kg, but next 2 months lost just 0.5kg. I am on diet, not sure why i stopped losing weight? My diet is simply not eating sugar and fast / junk food. Obviously i could go to swim more often and swim longer, but i am surprised that this is already not enough, as 0.5kg loss last 2 months is almost nothing, i could gain it in 1 day :)
@@gracie5870 I haven't gained muscles. I lost 6 months after 7 kg. I was increasing duration of swimming training, was eventually swimming 2.5km - 3km per training, 4x a week which made me burn more caliries and lead to weight loss. Besides i started going regularly for at least 30 min walk per day. Working at home on computer if i don't do any sports i spend very low amount of calories.
Nah swim caps look nerdy, I'll risk damaging my hair. PS does anyone know if there are benefits swimming laps with weights? I'm searching everywhere for answers, but can't find the answer, please let me know, thank you
Please explain. Expanding a bit on this, I follow a couple of triathlon channels, and they all take calorie burn into account. So, please explain. If you are not fueled properly, and taking in enough electrolytes, both before, during and after your work outs, you will 'bonk' or hit the wall....
Since some weeks ago, I've been considering to go swimming once or twice a week to complement my other exercise (which is boxing). I thought about all the advantages that this video mentions, but I have a doubt: is swimming considered as a "strength" exercise? (Idk if that is how you say it in English). What I mean is that I do a lot of cardio exercise in boxing, but I would like to get more strength in my muscles and going to the gym to weight lifts isn't very appealing to me. Is swimming a good substitute for that, as you move the weight of the water with your muscles? Or is it just cardio and not comparable with weightlifting/calisthenics?
I m learning swimming for past 1month and all my fat are lost from my body except my belly fat.. my q is does it really matter,where I m learning swimming from..I m learning it in water canal and not proper swimming pool??
Nothing beats swimming. Nothing. One more thing. Stop telling people about it. The pool lanes are crowded enough.
😂😂😂bruh
agreed
I’m dead 😂
nah, i am telling everybody until the swimming pool is urine colored.
&no-bozos, That’s what winter and fall swimming classes are for.
Yes it does. Low carb diet and four times a week 45 min swimming. I was able to loose 10 kg of fat in a 2 months.
Can you please tell us what you ate
@@ashleydean8536consult a dietician as not everyone has same needs
@@ashleydean8536 Just eat meat and veg and have very little carbs so your primary energy source is fat instead of carbs or protein
How many laps did you do?
it is important to be able to maintain that after the weight loss too. so if after trying stuff like low carb you think yeah i could go my entire life without carbs.. then have at it. but if not, look for smth more appropriate for you. there are good healthy options out there. like learning how to integrate healthy complex carbs in your diet, how to adjust the proportions of vegetables, protein, carbs and fat every meal. Some nutritionist recommend half of your plate to be vegetables and the other half split between protein and complex carbs and fat.
I've lost 10kgs and recovered faster after shoulder dislocation surgery swimming has been the greatest motivation for living my life happily and healthier....
So glad to hear that, Saif! Keep it up :)
That's great, and how long did it take, and did you swim every day ?
I dislocated my shoulder, doctor said it would take a month to get it back working and they wanted me to wear a harness. But being a dad i took my daughter to the kids pool 32 degrees C. I started to move my arm and shoulder, you could feel how the muscle resisted. After three sessions, i.e a week my shoulder was working again. The weightlessness the light resistance and the warm water made a miracle.
I think swimming is much funnier and better than running, because for weight loss is best to have FUN while doing it. I personally failed running many times because of head pain, hard breathing, to hot, to cold, but this I can do for 2 hours. But now after months of swimming I can even run better :)
The one thing to keep in mind is that while swimming is great for just about every aspect of fitness, because it is not weightbearing it is NOT a great exercise for preserving bone density as we age. It is important to include weightbearing exercise in any routine for those people older than 50-60, as osteoporosis becomes a concern
There are pool tools that give strength training as well.
Damn
The runnig is Best for ostéoporose not swiming
I do resistance weights with pool exercise equipment and my body feels more engaged than when I lift weights
lifting and swimming
I swim almost daily for a year and lost 25lb, down to size 4. I was new to swimming therefore it wasn’t enjoyable for a long time. But it challenged me to figure out how to get better. My neighbor lost 50+ pounds and several dress sizes with her daily pool workout. She now has a firm and trim swimmer’s body; fantastic for a 60 year old.
I hate gym...
I could not stay there for more than 30 mins...
But I love swimming... It's fun...and as efficient as gym!!
Me too. Sad to hear I'd still have to go to the gym.
It's way more efficient than gym or any exercise/sport i can think of, never mind way more cost effective.
Same
Same here
As a 46-year old man with a knee injury, I am switching from running to swimming. Still taking swimming classes.
Swimming is a great low-impact option! Keep up the great work in your classes :)
I'm glad to see this post as well I've injured my knee like a year ago and had surgery I'm definitely getting back to swimming than trying to run it's been difficult for me to run dealing with this scar tissue I have to get this stiffness out my knee joints so my knee can be more flexible
Similar; 45 y/o with plantar fasciitis so I switched back to swimming. I'm approx. two months in and all my shorts are looser and I'm down 10lbs. or so. Good luck, hope it's going well for you!
I'm a 71-year-old male and got back in the pool in May weighing 94.7kg. I started easy at 2-300 mt 3 times a week. By the end of May, I was up to 2000mt 3 times a week. It's mid-October, and I have lost 9kg (20lb). My diet has not changed until the last week or two as my ambitions for weight loss and swim speed have increased.
My early 2000mt swims took 78 min. I'm now down to 1 hr and incorporating bursts of up to 100 mt sprints.
I'm very happy with my results. I'm 5kg off my weight goal and my ambitions are now to compete at masters competitions.
I highly recommend swim watch trackers as they show your swimming progress, and the hatred of gaps in my swim program ensures I keep turning up!
Update on my progress. I have now dropped 12kg. I found that because I'm getting fitter so I was not working as hard and the weight loss slowed. I've added more distance and some sprints to make the sessions a bit of a workout. Swimming 8.5 k per week.
Hi! Which watch do you recommend? My galaxy watch 5 died after 10 sessions ...I'm looking for another option ( not apple) Thanks
As someone that's looking into starting a weight loss journey and having heard of how great swimming is for fitness, this video has been insanely inspiring and absolutely to the point and honest. Thank you!
How are you going? Any luck losing?
I did exactly that!
Started to swim to become more fit again at the end of the corona lockdown; chose swimming, because it was what I thought the easiest sport on my bones and body and because I had a beautiful public pool nearby.
Did not think about weight loss in the beginning, but started to consider that about 3-4 months later and did it exactly like you explain: Calculated my targeted calorie expenditure and intake to create a deficit that would allow me to loose about 900 g per week (my target was a specific weight to be reached at the beginning of the next outdoor pool season); I planned the calorie deficit half by cutting down the calories and half by increasing the calorie expenditure with swimming.
Additionally, I tracked the swimming distance and started mapping the chilometers that I swam in the pool to distances in the Rhine river starting at the place where I grew up in Duisburg on the rhine in Germany and "virtually" swimming to the place I live today in Switzerland. Everyweek I would describe the highlights along the rhine of the stretch I had covered, which was often related to childhood memories etc. I swam about 8-10 km per week. I lost 30 kg in about 9 months.
I took swimming lessons to learn how to do proper breast stroke swimming and freestyle lessons, but needed to pause them because I need to strengthen my core muscles first, which I do in the gym right now .... still swimming and addressing the next 10 kg.
Have developed deep friendships with two of the life guards at the pool and changed my life from couch potatoe to being and looking sportive. And swimming is my best mental medicine; I can FEEL the endorphines every time, and I have used the swimming time for self reflection, problem solving and decision making and also dreaming ;-))) I LOVE swimming and love your channel. Will have a look at your app right now. THANKS and I can recommend your video, your message and your recommendations 100%.
Thank you so much for sharing your story! So incredibly powerful! Happy swimming :)
Inspirational story mate, very well done!
Thank you for not forgetting about your metric friends!
I do have some weight to lose, but I got back into swimming because it helps my mental clarity, and it's an escape. It's a way to keep cool in the warm southern hemisphere, and furthermore, I just love the process of it.
I actually didn't start swimming to lose weight but just because i enjoy it and wanted to improve. I still have trouble keeping my weight from going down. Swimming is an incredible calorie burner. I now combine eating a lot of protein with weight exercises to keep my muscles from getting burned along.
Eating an excess of protein will increase your insulin response resulting in insulin resistance which slows your metabolism. I would start intermittent fasting and watch what foods you're eating. Anybody can find a way to lose weight, some people say "i don't know, that's just how my body is" but that's not true at all. Anybody can lose weight if they find what works for their body.
What I like a lot is that with swimming you don't sag if you have a lot of excess weight. The skin tightens as you lose weight which is awesome. For me I love swimming (hate gym as well) + have some arthritis so all matches :D
So swimming won't make ur skin tight even if you lost fat?
@@mirioyt654no they said the opposite of that, it does tighten the skin which is great
Happy swimming folks!
Oh hey, your channel helps alot, keep it up.
Super underrated video, hit all the important basics of weight loss and incorporated swimming into it. Good information, earned my sub ❤️💪
Me, I am 72, and got back into swimming to prepare for bilateral hip replacement and one knee also. Current weight is about 240. Goal weight is about 190. Like said here in this video, it is zero impact. I try to get to the pool 5 days a week. For me to lose weight, I need to swim 3500 to 4000 yards, along with my 1500 or so yards of kicking. My kick needs a LOT of work. Today was my distance day, 3 miles, 5300 yards, 106 laps in a 25 yard pool. Average pulse rate was 115 BPM. High pulse was 134. Total calories burned was just over 2000. Time was 2:11. Goal for my distance swim is to get time under 2 hours, and be able to do it without paddles or fins. Today, 3100 yards with no hand paddles. I am doing 2 heavy days, with more sprints and and less distance, then 2 easy day with more relaxed pace. and the Friday distance day. I swim freestyle, back stroke, and the over arm side stroke. Never could swim breast stroke. My feet will not turn out. I do have to take in a lot of electrolytes as I swim. Today was about 7 or 8 16 oz. bottles. I use the carbonated tabs and also add carb replacement powder from Precision Hydration and Fueling. Only connection to them is that it is the only product I have found that lets me swim long and hard and I don't get cramps at night.
Had to look it up. 3500 calories will equal about a pound. This would translate to some thing like if you burn an extra 500 calories a day for a week, without increasing your intake, then you can lose about a pound a week. If you can reduce calorie intake by about 500 a day, and add 500 calories per day of burn, then you can be in that 2 pounds a week range. I do agree that losing more than that is not healthy. Water weight, is not to be confused with body weight loss. This is highly variable from person to person. I can sweat off 5 pounds in a workout without much effort, which is why I have to take in so many electrolytes.. Since I sweat so heavily, I have to pay close attention to my water weight. During construction years, 10 pounds over the course of a summer day was common.
That's awesome 💪💪
Impressive!
I am injured after a pick up truck hit me :( 2 months later and I'm recovering in the water.. I still want to keep my goal of fit and thick.. lol loose weight but keep my shape 😊 . Glad to have this video! I love swimming and started on Sunday.
I’m on holiday for three months just to lose weight and get fit again, I’m 57 and I’m doing five 30 minute sessions during the day , breaststroke only and then a 10km walk on the treadmill each day , I’m burning 3000 calories a day according to my Apple Watch , and I’m only eating one bowl of Thai noodles a day , in the first two weeks I have lost 4kg , my target over the three months I’m here is to lose 18 kg before I fly home at the end of July, I have never swam as much as this in my life
Great 👍🏿 video I swim 3-4 times a week with light weight training I eat a lot of veggies 🥗 and protein I lose weight slowly and I feel great 😊
I grew up on the lake, so my love for swimming was just natural. I also did 2 years of swim/dive in HS.
I've just started swimming again after about 30yrs! I hate exercise, but need to strengthen my core, I have lower back problems. It's helping me massively mentally and I sleep well now. I hope to see some body improvements too eventually but just being free in water is so good for your mind.
I love these videos. They help keep motivated. I started MySwimPro last June and I am 60 lbs down.
Back in my day, when I didn't need to lose weight, swimming would make me voraciously hungry. When I stopped swimming competitively, I went to Weight Watchers to lose weight. I didn't think it was possible to lose weight with swimming. I will definitely check out your nutritionist.
I’ve been swimming for 6 weeks total. This video was very encouraging to keep going!
I am not fat or out of shape, but I am skinny fat. I look decent on my upper body, but my belly fat and even waist fat is poking its ugly nose and I wanna lose it. What I tell myself to not give up and cope with it while keep hitting the pool is: "The fat didn't get there over a night - so I won't lose it over night". As long as you stay consistent the change will come, sooner or later. Just don't give up. I am not.
I have a swimmer's body more or less my entire life, and some people still think i am unhealthy skinny and small.
I have danced and done many sports, but was a guard for many years starting in my teens. I have always been swimming when I could find the time but just came back to swimming really 3 months ago because I'm at the end of recovery from a knee injury. I had 40 pounds to lose and I've already lost half of that.
I swim daily and the goal is to swim 1000 times in 1000 days. it's the foundation of my fitness plan now, after so many false starts and re-injures trying to do other things. I've just added back weights and dance training this week, and need lots of stretching.
one thing that helped a lot was increasing my protein intake. after discussing diet with my doctor, I realized I had never eaten enough protein. my muscles got stronger faster and I'm always full after a meal. I do eat carbs but it's the smallest thing on my plate now.
Keep in mind muscle weighs more than fat. So judge how your clothes fit better, and how you look in the mirror before what is on the scale.
That’s actually a very common misconception. 5 lbs of muscle is the same as 5lbs of fat. Fat just holds more space bc muscle is leaner. Think about it like this, a 12 oz ribeye vs a 12oz filet, they weigh the same, however the ribeye is bigger in size bc it’s a fattier meat. One doesn’t weigh more than the other by any means. Feel free to fact check cause it’s actually super interesting 👍🏼
No it doesn’t.
5 lbs = 5lbs
it’s just the distributions that are different
For the last 3 years I swim a lot! it is wonderful!
What you did not mention is for someone who is a bit overweight during exercise overheating may be an issue. For swimming that is less of an issue since the water cools you down.
I swim to stay fit and I've worked so hard to swim a decent butterfly, but my problem is that swimming makes me really hungry! I've only been losing weight since I started alternating running and swimming. I've also noticed that while my shoulders are really toned, my arms have gotten thinner and I'm doing some dry land workout to gain some biceps and triceps back. Is it a common problem?
Well done and congratulations Mike Allon......... respect to you Sir.
You loose loads of weight! It's the ultimate cardio burning machine , always burn 500-700 when I go
Me too!
Same. I can easily lose 0.7kg when I swim crawl for one hour straight. I don't need to lose weight, so I always compensate on that day or the days after.
@@seiti1 That weight loss is all water from sweating, unless you are drinking enough liquids/electrolytes to compensate.
❤😂😂😂
@@seiti1yeah water
For me, the key to losing fat swimming is in the kicking. I can literally fall asleep swimming free style without kicking. But if I grab a board and just kick, my heart rate goes way up, my breathing gets strained and my core tightens up for days after it. Lastly, the "accessible" feature of the sport has disappeared for me lately. Unless I want to wait for late at night. Crowding has become a thing near me, I think because of an aging and enriched population. More people have the time and money for the health club, and they want the low impact water. Need more pools.
Swimming is my
Choice of workout since i have a achilles injury i cant do running/walking, and i been losing alot of weight ! I swim laps 45 min most days of the week:)
yeah, it is absolutely fun swimming in these amazing and empty warm and sunny outdoor pools. It is absolutely NO FUN trying to swim in a very cold and very crowded indoor pool with so many people in it. That killed it for me
I love swimming. I fuel myself with beef, egg, bacon, cheese, and romaine lettuce. I intake 3000 calories a day:
63% fat
34% protein
3% carbs
I feel great. I mix echo cycling and weight training.
Even if swimming doesn't help you lose weight, it tones up your body - movements, mood, self-esteem, body shape - everything improves
As far as I know safe deficit should not exceed 20% of general demand, but it should be rather lower, like 15%. 500 kcal for a person needing 2300 is more than 20%, while it is a different figure for someone who needs 3000 kcal. Keeping a high deficit for a long time, or just keeping a deficit that is too high may result in various problems, including hormonal issues and other related to body being overstressed. I think it is better to be on the safe side and just take into account longer time needed for weight loss. But I agree that swimming is one of the best exercises ever.
My watch says I’m only burning about 300-350 cal per hour. I’m out of shape and overweight. Haven’t lost a lb in the last 4 month. Now I can see that I’ve lost a little weight but gained plenty of muscle, so I’m a little ok with that. I’m not eating a whole lot - some days I do indulge though. I swim 5 days a week. I do push myself in the water too. My watch says I’m doing aerobic workouts but not a lot of anaerobic workouts. Still love swimming but it is getting frustrating.
I’ve always loved swimming for exercise and weight loss but the pool isn’t terribly close to me. 25 miles away and not the best hours. However,I’m currently laid up with a tibial plateau fracture and MCL/ACL/PCL damage. I’m counting the days until I can get to that pool to condition and lose weight as it will be the best exercise that I can do to rehab without putting lots of stress on my knee.
I'm pretty sure if I have a 1000 calorie deficit PER DAY I'd lose at least 5 kg a week. I was losing 2-3 kg a week when I had like a 200-500 calorie deficit with no exercise at all.
Sounds about right yeah, lost 2 kg a week swimming 30 min each day for week, watch says 500 per session burnt. It really depends where you start though, I could lose 5-7 more to be really in shape, and the first ones are the easiest to get rid of.
Swimming beats running and cycling in every way. It’s cardio and a full body muscle workout. Run/cycle a million miles, but you’ll have noodle arms. Swim everyday for a year and you’ll have a well rounded physique.
less than two months 3 days per week 1 hour 4 kg lost ❤ 🏊♂️ and my back mood in shape as well😂❤a nadar genteeeee
If you are just looking to burn calories unfortunately running is always king.
Thank U for the video ❤❤
I was 267 lb I started swimming within a month I lost 17 lb
That's awesome! Keep up the hard work :)
I have swam regularly for years, and I don't know anything that makes you want to eat more than swimming
Idk about "accessible." My community rec center costs $7 per day. At 3 times per week, that's more than a typical gym membership. But aside from that, yeah it's great, I love it. I only started about a month ago, and as an adult with very minimal swimming skills, it can be demoralizing to go to a public pool the first few times. You'll be slow, you'll barely make it one pool length before needing a breather, and there will be two 12 year old girls next to you (one splitting the lane with you, and the other in the lane over) getting screamed at by their coach for not swimming fast enough even though they are going 5 times faster and 5 times longer than you are (not that that happens to me every Monday and Wednesday, just hypothetically of course). But progress, slowly but surely, eventually comes.
Brilliant advice 2 the point
You have to maintain it continuously
I swim regularly and aware of all the benefits I get from it. but..
swimming makes you hungry. very hungry.
losing weight just with swimming and diet seems unsustainable to me, as feeling hungry all the time can't be that much fun.
when I needed to lose weight, I worked out a plan with a nutritionist and started visiting the pool more regularly. but I also started hitting the gym 3 times a week, and I'm pretty sure that made more of a difference.
Just eat protein
So BMR for me is 2087- Calories+750 burned= 2837 Calories. On a 2,000 Calorie average diet I am at an 837 calorie deficit.
So if I have the math correct. 837* 7= 5,859 Calories. 3,500 calories in a pound of body fat so 5,858\3500= 1.674 pounds of body fat.
Can someone tell me if my math is correct?
Great vid!
Swimming is really really good at redistributing your fat so that you are streamlined, making you look slimmer while carrying a good amount of body fat.
All swimmers have a healthy amount of body fat.
Swimming pool needs
I am 62 and got a man he is down to 128kg from 135 and I go a little different route with him, only Zone 2 swimming (fat burn zone) 3 times a week 60min except when occasionally to full exhausted but HR MAX 130. I am 65kg and struggling to hold that zone (3-4 is normal to me). If I can hold Zone 2 for an hour about 3km then I am not hungry after on but in Zone 3+ (carb zone) I am constantly hungry and at times really lo on blood sugar in the shower room and need carbs while dressing. So swimming for weight loss is a little art form.. my guy did only minor changes to his food plan. He gets my old Garmin swim 2 watch set on cardio to watch his HR. When I swim + Apnea Monofin workouts I use 2 watches (one for the workout and the old Garmin for HR only) +Polar verity sense under my swimming cap (download mode only). For me training without HR monitor is like driving with no gauges.. happy journey
Chlorine is a problem for skin though
Ive been looking for a fitness tracker thats for swimming. Ideally one that i don't need to connect to a phone. Any suggestions?
I think Garmin makes one for swimming. Expensive though. Let me know if you find a cheaper one.
@@steven21736 I caved and got a Fitbit Inspire 2 Health & Fitness Tracker with a Free 1-Year Fitbit Premium Trial. Was almost 50 percent off yesterday ££££. Can't wait to try it. Ive fallen in love with swimming over the last month,. Thanks for replying Steven :)
Huwaie watches do that. I use one and it's perfect. You may need to research which model suits you.
Huawei GT runner, not too expensive, 2 weeks battery and very good cardio tracking even underwater, running etc.
I'll tell you when this the cooler the water is the more calories you burn.i lay in 70* degrees water for 1 hour my calories lost just from that is 3,400 there about.if my body warms the water and turns it like 75-80 .you lose less if water degree is same.thata your body trying to stay warm by burning more calories
Great video!!!!
Is swimming after gym or a badminton game is okay?
It should be, though you’ll probably want to do a less intense swim after something vigorous like weightlifting because you’ll already be tired
It is but make sure not to overwork yourself.
What is the meal plan?
Can i lose stomach fat?
How many calories burn by kicking in 20 minutes
I put in 40 to 60 minutes of kicking per work out. My kick is pretty weak. With a 40 minute kick session, 150 calories, and average pulse at 100, and high pulse at 116. I have gone higher. Mostly it depends on how hard you are pushing it.
Im starting swimming breath stroke over the summer holliday im a bit overweight and am hoping to tone my body
It does work but you have to watch your mouth too...I have lost 30 pounds in 4 mothns swimming
Hello I'm a college student and my course is related to nursing, I have sciatica rn even though this joint problem is for seniors citizen's.
Is swimming can be beneficial to me and for my joint problem and since we may have a subject about rescue swim next year. Does the body possibly change especially the fat when swimming for a very long time like 2 week with 3-5 hours of swimming?
Hi there! Since swimming is not a weight bearing exercise, it's a lot easier on your bones and joints. Swimming will help you lean out as long as you are pairing it with a healthy diet. We recommend swimming specific fast sets rather than non-stop - check out this video for more tips: ua-cam.com/video/YZpW7bIywjk/v-deo.html
To lose Weight please run - to become a beast go swimming in the deep sea
Lose that horrible background music, and it would be a much better video. Terribly hard to concentrate combined with rapid commentary.
😂
Yet I saw lots of amateur swimmers, abs even couple of pros, that don’t have athletic bodies 😢
How many times for that
The fastest swimmers in my club are hanging over the belt. I look like a triathlete but all the fat people smoke me.
Cos they float better
I am going to swimming 3-4 times a week, 6x300m within 50 min with breaks. First month i lost 3 kg, but next 2 months lost just 0.5kg. I am on diet, not sure why i stopped losing weight? My diet is simply not eating sugar and fast / junk food. Obviously i could go to swim more often and swim longer, but i am surprised that this is already not enough, as 0.5kg loss last 2 months is almost nothing, i could gain it in 1 day :)
Maybe you gained muscles?
@@gracie5870 I haven't gained muscles. I lost 6 months after 7 kg. I was increasing duration of swimming training, was eventually swimming 2.5km - 3km per training, 4x a week which made me burn more caliries and lead to weight loss. Besides i started going regularly for at least 30 min walk per day. Working at home on computer if i don't do any sports i spend very low amount of calories.
🎉😅love swimming
4 times in a week swimming and 6kg fat burned in a month.. ❤
…how do you not get water in your nose..??
I wear nose plugs but most have good technique of only breathing out of the nose never in
Personally, I've found walking to be much better for weight loss.
Cool ice baths is the best and fastest as long as not to cold and you stay a hour
Nah swim caps look nerdy, I'll risk damaging my hair.
PS does anyone know if there are benefits swimming laps with weights? I'm searching everywhere for answers, but can't find the answer, please let me know, thank you
I guess,it's related to training for tournament!!? It may be used for that..not sure about it
@@abcsin6526 thanks
3:16 Auschwitz swimming pool
Metric friends ? You mean sane world? 😅
Not only that, you loose body hair too!
The problèm is the EAT !!! Otherwise ut is useless !😢
Btw calorie counting is sooo old fashioned and proved to be ineffective, stop even mentioning it pls - be professional
Please explain. Expanding a bit on this, I follow a couple of triathlon channels, and they all take calorie burn into account. So, please explain. If you are not fueled properly, and taking in enough electrolytes, both before, during and after your work outs, you will 'bonk' or hit the wall....
Why? Your body is counting calories, it's weight is energy in-energy out. Throwing the speedometer out your car doesn't change how fast it's going!
It's an indication of how much you eat. Not perfection accurate by the unit, but help you get a visual of how much you eat.
it is the only thing works.
Swimming is the best if you have access to pool.
It’s better than running or walking.
Since some weeks ago, I've been considering to go swimming once or twice a week to complement my other exercise (which is boxing). I thought about all the advantages that this video mentions, but I have a doubt: is swimming considered as a "strength" exercise? (Idk if that is how you say it in English). What I mean is that I do a lot of cardio exercise in boxing, but I would like to get more strength in my muscles and going to the gym to weight lifts isn't very appealing to me. Is swimming a good substitute for that, as you move the weight of the water with your muscles? Or is it just cardio and not comparable with weightlifting/calisthenics?
I m learning swimming for past 1month and all my fat are lost from my body except my belly fat.. my q is does it really matter,where I m learning swimming from..I m learning it in water canal and not proper swimming pool??
Not at all! As long as you're in the water enjoying yourself :)
@@myswimpro thank you for the answer!!😀
bald guy with a swimming cap, LOL
Yoga helps you control your breath. AND! Makes you more flexible.