Your Questions About Better Weight Loss Swimming Running

by Maricela on April 18, 2013

Helen asks…

Can i exercise after getting my belly pierced?

I plan on getting a belly piercing for my birthday and a congratulatory gift for my summer weight loss. but i have a few more pounds to lose until i’m satisfied, plus i’ve made exercise part of my lifestyle, so i dont really wanna give it up, lol. my exercises only include running and swimming, but i only swim once a week. i understand if i have to give up swimming for a bit, but can i continue to run with a fresh belly piercing?

Maricela answers:

First of all, congratulations on your weight loss and your healthier lifestyle.

As for the piercing, it is perfectly safe to work out as normal but you should try and cut back on things that affect only the stomach area. Crunches and sit ups, things like that will irritate the piercing. Running and jogging may move it a bit, too. Basically you just have to be careful. Any movement you do in every day life affects the piercing too so just don’t work out too strenuously at first and it should be fine. If you want to swim, make sure you clean the piercing before and after you swim each time.

Make sure when you get the piercing that you confirm with your piercer that exercising is okay. Some may advise against it, though I continued working out with mine done. So long as you aren’t targeting the stomach area in your work outs, it shouldn’t really affect it.

Happy birthday and good luck!

Thomas asks…

What is the best exercise to make u lose weight rly fast?

Is it running, walking,etc and how many min everyday ?

Maricela answers:

Aerobic is the number one recommended exercise whether it is running, jumping rope, swimming, dancing, or other activity. Your heart rate is a good indication of your activity level and calories burned. You want to maintain this heart rate in an aerobic zone (look it up) for 30 minutes to an hour. Find an activity that you can maintain for an extended period of time. If your heart rate is the same swimming as running you are burning about the same number of calories.

Another important exercise for weight loss is free weight training. It takes 7 times the calories to build a pound of muscle as it does fat. Would you rather carry an extra pound of muscle or an extra 7 pounds of fat? Also muscle tissue will burn calories even when you are inactive.

Finally, diet is more important than activity level when you want to lose fat. At my physician’s recommendation I exercised aerobically for 50 minutes a day, 5 days a week. I became an incredibly fit fat man. I did lose some weight, but I only lost the last 80 pounds when I added a whole plant based diet as recommended by Dr. Dean Ornish and Dr. Caldwell Esselstyn, Jr.

Mandy asks…

What is the best weight loss program for teenagers?

I am looking at losing 30 pouinds. What is a good prograam for this that can fit a school atteneding lifestyle?
Edit: I am 14 years old and in 8th grade. I currently play hockey and as far as weight goes, i am overweight by medical standards

Maricela answers:

Hi Keith

A good way to lose weight if you are still at school is to try and join in as many sports activities as you can manage. Football and rugby are good as you will be running around a lot and burning off a lot of calories. Swimming is also a good activity as you will be toning up your whole body.

Try and cut down on junk food and fizzy cola drinks but make sure you eat regularly well balanced meals 3 times a day (please do not try and starve yourself as this will not work and will only make you feel ill and lethargic).

Take a look at the website below, there you will find reviews of the top 5 online weight loss diets. They are all good weight loss programs, just find the one that will suit you best. There are also some weight loss videos and a free e-book.

Hope this helps.

Mary asks…

How good is swimming for an hour in the evenings, say three times a week?

Is it good for you? Is running better? Ie in trying to keep fit and shed pounds?

Maricela answers:

Swimming is wonderful. The link below will give you estimates of calories burned for different types of swimming and taking your weight into account. You need to burn about 3500 calories for each pound lost.

Here are some ideas on weight loss and conditioning from my 360 Blog of September 10:

Don’t target more than about 2 lbs per week. If you try to lose faster, your body will go into “starvation mode” and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

There is no site specific way of losing fat… The old myth about working your abs to burn belly fat isn’t true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the “moderate” fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs… Almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, “swimming calories” you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet… That isn’t overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about “How to get a six-pack?” The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat… Abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the “core is active” which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Aloha

Joseph asks…

What exercises are good for someone who hates running, swimming, and yoga?

I have gained weight and need to take it off in a fun way that doesnt seem like i’m actually exercising!!

Maricela answers:

Pick up basketball at the local park or gym.

If you don’t want to feel like your exercising, do something playful like sports and games.

Weight loss is more about diet than exercise. Hopefully you are ok with dieting.

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