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

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

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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Last Updated on September 8, 2021

10 Fitness Excuses You Need to Stop Making Now

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10 Fitness Excuses You Need to Stop Making Now

“You can have results or excuses. Not both.” – Anonymous

Human beings tend to only ever do as much as they absolutely need to.

Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

1. I don’t have enough time.

This is probably the most common fitness excuse of them all.

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

A 30 minute workout takes up 2% of your day.

Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

2. I’m way too tired to workout.

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

If you’re too tired to workout, change your sleeping habits, not your workout habits.

3. But exercise is so boring!

You don’t want to exercise because it’s boring?

So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

4. I have no motivation to workout.

If you think you need motivation to train you’re already half beat.

What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you need.

5. I have kids to look after.

One day your kids might have someone to look after too: you.

Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

You kids should be your biggest reason to exercise, not your biggest excuse.

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6. I don’t have anyone to train with.

What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

7. I don’t feel very well.

After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

8. The gym is too expensive or far.

If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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9. I don’t know how to train properly.

If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

People love giving out tips. You might even get a training partner out of it.

10. I feel intimidated by the fit people there.

This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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