Your Questions About Better Weight Loss Swimming Running

by Maricela on February 1, 2013

Steven asks…

What are exercises that are good for weight loss?

I want to lose 30+ pounds. I know running is a good exercise, but it gets boring after a while.
Also, swimming is out of question. It’s 20 degrees out.

Maricela answers:

Well, running is good if you have something against having joints in your lower body work properly… But otherwise (if swimming is out – ie: you can’t find an indoor pool) rowing is a much better choice. Failing that, cross-country skiing might be an option.

Charles asks…

How much weight do you think I’ll lose being a lifeguard this summer?

I’m 5’8 and I weigh about 180 and I was wondering how much potential weight I could lose while at work. I drink a lot of water, that’s really the only thing I drink. I swim every hour and I’m there all day, and the summers are hot where I’m from. Would I lose any weight from just sweating a bunch all day?

Just weight loss in general, what exercises would you suggest I start?

Maricela answers:

Little to none. You won’t lose any weight just by guarding. It does not matter if it is hot or not. I live in Arizona, today alone was 107, the summer can top at 120. It doesn’t mean we are shedding the pounds off. So being a guard will have little to no effect. I mean if you were inactive before maybe going to work may help you lose 5 pounds, but would not be a result of the job.

If you want to lose weight swimming is a great way to do that. Endurance and aerobic are the two main types of exercises. Aerobic is where you want to go, go, go with little rest between sets. You want to get that heart pumping and oxygen flowing! Endurance workouts are for longer sets but you have a longer rest between them. You want a good balance between the two. It matters on your skill and level to what and how long your sets are.

You also want to do a lot of drills. Like the fingertip drag, ketchup, only arms, shoulder touch, etc. That will help you get the most power out of your stokes.

If you are a guard I am sure you swim so you already have an idea of how much you can swim. So just create a personal workout and start testing it out. Only you know what works best.

Here is a real generic example of an exercise. You can always change things up but it at least gives an idea/guide line of what to do.

Aerobic:
200 yd warm up
200 freestyle 50% effort
200 free 75%
200 free sprint 100%
200 free 75%
200 free 50%
20 seconds rest between each 200

I would shake things up by only doing arms or kicks for a 200 then go back to full stoke
You can also do drills while doing this
You could also do this with any stroke so you can end up doing multiple sets in one workout
It is all up to you

Always do another 200 for a cool down

Endurance:
200 warm up
100 free
200 free
300 free
400 free
500 free
30-40 seconds rest between each
200 cool down

You can also increase the amount of effort after each run. However, don’t focus on fast, fast, fast. You want to go for long periods hence the name endurance. As before you can do drills, or just arms, and even do multiple strokes.

No matter what workout you do you will do multiple sets. You decide what you want to do for each one. Just keep things different and don’t do the same thing over and over. You just have to find what works for you!

Mandy asks…

What is the easiest way to lose weight on my tummy and thighs?

I’m 13 and i don’t want to say my weight. it’s embarrassing. but I’m not overweight. i just need the easiest way to lose weight on my tummy and thighs. If someone can, please help me! I’m desperate for weight loss.

Maricela answers:

I know how u feel this tips is long but it help me a lot i hope it help u too!

Cardio exercise and eating breakfast fruits, whole grain cereals and egg-white are great options help boost metabolism which help lose weight faster & burn more calories so eat egg in every morning omelet or boiled etc..to get protein which important for your body for losing weight
stay way from junk food, fries

Do 30 minutes of cardio training [dancing, jogging, aerobics, yoga , running, bicycle, swimming, kick boxing … ] and 30 minutes of strength train [weights, arms, setup, crunches for abs, legs workout and stretches]
workout 3-6 times on week. 30min or 1-2 hours

# Walk 30 minutes a day – no excuses
# dont set watch TV or computer more than 2 hours stay active.
# Be aware when you eating dont eat front TV, Eat when you are hungry & eat slowly
# Restock your kitchen with healthy food
# dont skip meals eat every 4 hours & eat 3 healthy small meals & 2 healthy snacks instead 3 big meals
# Eat when you are hungry & eat slowly, chew more!
# Reduce portions by using smaller plates & bowls (9 inch diameter instead of 11+ inch)
# Eat 9 handfuls of vegetables more than fruits each day also eat 1 small handful nuts
# you have to learn about calories you should take, look & learn label on sodium,sugar,fat,carb,calorie and read ingredients
# Avoid trans fat in label (Avoid partially hydrogenated oils,Shortening, palm kernel oil and coconut oil) and saturated fats at all cost
# Avoid white food such as enriched wheat flour/white flour (white bread and rice, potatoes,white starches – white pasta, crackers, cakes,donuts,pizza ,and simple sugar, including high fructose corn syrup. Sugar, sugar, sugar. The #1 killer for trying to lose belly fat, get a 6 pack, or achieving that flat, tight, sexy stomach. Avoid high fat foods (butter,margarine, cheese, milk ) go for low fat
try to avoid processed or refined carbohydrates
# Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
# Eat less fat ,sugar and your sodium (salt) recommends less than 2,300 milligrams of sodium daily—that’s about 1 teaspoon of salt. Our bodies’ needs (about 1,500 milligrams) .
#Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
# Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
# Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
Also, cooking medium heat is ideal but oil alone is not recommended.
# All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn–not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
# Complex Carbohydrates
* Whole grains, pastas and cereals, brown rice, whole wheat bread, oats, millet, barley, kasha, cornmeal, polenta, etc.
# Stop eating 2-3 hours before bed time & dont eat carbs on dinner and sleep night 8 hours,
# Fill up 25-30 grams of fiber.
#Drink plenty of water before, during & after workout it increase your muscle tone is also important to lose weight keep hydrated, drink 8 glasses of water
# dont eat under than 1,200 calories
# if you take in more calories than you burn through daily activity and exercise you’ll gain weight__regardless of whether those calories come from “good” natural foods or “bad” processed meals. It’s that simple: Eat less exercise more,
Best Fats; Monounsaturated Fat Foods
* Avocado * Oil (canola, olive, peanut, sesame) * Olives (all)
* Nuts * Peanut butter, old-fashioned * Sesame seeds

Good Fats: Polyunsaturated Fat Foods
* Margarine (first ingredient is polyunsaturated oil)
* Mayonnaise (regular or reduced-fat)
* Nuts (walnuts) * Poultry
* Oil (corn, safflower, soybean, cottonseed)
* Salad dressing (regular & reduced-fat)
* Seeds (pumpkin, sunflower) * Liquid Vegetable Oil * Eggs * Meat

Bad Fats:Saturated Fats ( no more than 7% saturated fats)
* Bacon & bacon grease * Cheese * Milk
* Butter (stick, whipped, reduced-fat) * Eggs
* Coconut Oil * Cream * Cream cheese
* Ice cream * Lard & salt pork * Palm kernel oil * Cocoa Butter

Bad Fats: Trans Fats (no more than 1% trans fats)
look in ingredients Partially Hydrogenated Fats or Shortening
* Margarine (stick) * Nondairy creamers * Baked Goods
* Fired Foods * Also Found in Naturally In Meat & Dairy Products In Small Amount

George asks…

What would you like to ask?Whats the best quick and easy weight loss process for a teenager?

I really need to lose weight for the juniour prom, i think i need to lose 22 pounds, yea i know :(, I dont want to do anything extreme or go on an extreme diet, induced vomiting, cheers.

Maricela answers:

You will need to combine a diet with a weight loss exercise plan. Before starting a weight loss exercise program, you should take on board some basic principles:

1. Have a check up with your local doctor.

The majority of people wanting to begin a good and long term weight loss exercise program will not have to visit their doctor before starting their weight loss program. But for those people who suffer from an existing medical condition like high blood pressure, you are advised to go and see your doctor before undertaking a weight loss exercise program.

2. Choose an activity that you enjoy.

You have to enjoy the type of exercise you choose for your weight loss exercise program, otherwise you will probably give up your weight loss program in a short space of time. Also remember every little bit of exercise helps.

Making small changes to your daily activities will play a huge role in your weight loss program:

* Try taking a walk around the block after you eat lunch * Take the stairs to your office rather than the elevator

* Get the bus to stop one stop from your intended destination and walk the rest of the way

* when using your car park a couple of blocks further away and walk

* if the weather is good get out in the garden and pull some weeds

3. A successful weight loss exercise program will include plenty of variety

A good weight loss program must include a variety of exercises and routines.

This can be achieved by using the weight loss routine below as an example:

* Lifting weights on Mondays and Wednesdays

* Going for a run in the park on Tuesdays and Thursdays

* Going to the pool for a swim on Fridays and Sundays

By adding variety to your weight loss exercise program you will be more motivated to stick with the program. As an added bonus you will also be working a greater range of muscles. Try to stick to your weight loss program so that it becomes a regular part of your routine. The more regular your weight loss routine the more permanent the fat loss you will achieve. You will also notice your strength and flexibility improve as part of the benefits of a regular weight loss program.

Susan asks…

Is an egg sandwich good for a diet?

I am trying to lose about 10 pounds in 2 months. If I fry 3 egg whites in margarine and eat it on 2 pieces of wheat bread, is that healthy? What other things are kind of filling and good for weight loss? I am 4’10” and weigh 110. I am doing a 45 minute cardio workout too, but I heard it’s not good to do it everyday. Any suggestions appreciated.

Maricela answers:

Maybe try Pam instead of margarine. Or even an oil would be better then margarine.

Working out everyday doesn’t mean that you have to do 45 minute cardio. You can do a run and some weights or do pilates. It’s good to workout daily, but you don’t have to strain yourself everyday. Challenge yourself every other day, but do something active everyday. (ex. Skating, swimming, 1 hr walk etc.)

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