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Swimming For Weight Loss: Step-By-Step Guide For Beginners

Swimming For Weight Loss: Step-By-Step Guide For Beginners
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We’ve all seen how Micheal Phelps leaves a trail of fire in the water — yes, he’s such a miracle that sometimes we imagine him doing that — during the Olympic Games that he participates in. Apart from the record-breaking feats he has achieved, many sports enthusiasts have taken to the internet to praise the physique that he has chiselled out through his regime of extremely strenuous training.

Well, it is no surprise that swimmers are lean and ripped because swimming is on the list of top calorie-burning activities known to man. At 840 calories per hour for men and 720 for women, people who are considering losing weight should definitely consider our recommended swim workout plan. Not only does it help you lose weight, it also helps you to build some serious stamina.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

Mind Prep

Before each and every training program, write down on a piece of paper what you would like to achieve from it. The goal has to be very specific and down to the details of who you want to impress or for which event you would like to lose weight. For example, “Lose weight for a rave party event,” is not probably not motivating enough, but “Lose weight for a rave party and have friends notice my crazy progress,” sounds more like a driver.

Beginner to Intermediate Level Swimming for Weight Loss

If you’ve been on a swimming hiatus, worry not — this plan will ease you back into your stride. The program is split into 2 sessions per week and each session would last about 15-30 minutes depending on how fast you swim. Remember, this program is all about swimming for weight loss, so you will be working out every part of your body.

Week One

Session 1 (Swim 300m)

Warm up:

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4 x 25m laps at a slow pace

Note: Go as easy and slow as you can as this is just the warm-up phase.

Main Set:

2 x 25m with fins

Note: Fins allow you to manoeuvre in the water faster.

2 x 25m with a pull buoy

Note: Doing freestyle with a pull buoy will help you be more aware of your strokes. Lead the board with your fingertips and your hands should be higher than your elbow when pulling through the water. Do not drop your elbow. 

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2 x 25m with a kickboard

Note: A kickboard will help you develop lower-body strength, involving a lot of kicking. 

*Rest for 1 minute between sets.

Cool Down:

2 x 25m at a slow pace

Session 2 (Swim 400m)

Warm up: 

4 x 25m laps at a slow pace

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Note: Rest for 2 minutes after this set.

Main Set: 

4 x 25m with snorkel

Note: The snorkel allows you to concentrate more on your strokes than on your breathing. 

4 x 25m with a kickboard

Note: Make sure your elbows are kept high when you perform your strokes and you should lead the board with your finger tips. 

Cool Down: 

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4 x 25m laps at your own pace

Note: Remember your techniques and do not fall back on old habits.

Week Two and Beyond

For the second week, increase your warm-up set to an extra 4 rounds, making it 8 x 25m during the first session. Also, in the second session add an extra 4 rounds to one of the sets to make it 8 x 25m while using a pull buoy to add strength and stamina.

For the following week, follow second week’s training while adding an extra alternate arm training to the main set. At 4 x 25m, you should only use your left arm to pull through the water for the first 50m and then use only your right arm to pull through the water for the last 50m.

With this plan, you will eventually reach a total of 600m per session. At this rate, you will be losing about 200-300 calories per session, which will take you about 15-30 minutes to complete.

After three weeks of swimming, your technique and stamina will have been built up to a level where you feel you could go for more.

Stop procrastinating — swimming for weight loss starts when you take the first step into the pool. Always challenge yourself to do more, as progress does not happen in your comfort zone.

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Featured photo credit: Swimmer via swimbetterhq.com

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Lim Kairen

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Last Updated on April 19, 2021

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
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Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

How can we start to see results and have the momentum to keep moving forward? The answer is simple:

Have a game-plan and know exactly what is going on inside your body.

If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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    Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

    Get the app here!

    2. Fitbit

      I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

      Get the app here!

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      3. MapMyRun

        This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get the app here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

          This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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          Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

          Get the app here!

          5. Prepear

            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Get the app here!

            6. Strava

              If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get the app here!

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              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get the app here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                  Get the app here!

                  The Bottom Line

                  These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                  Get ready to be motivated, informed, and ready to start achieving your dreams!

                  More Tips for Weight Loss

                  Featured photo credit: Gabin Vallet via unsplash.com

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