How to Get in Shape for Your Swimmers
How to Get in Shape for Your Swimmers
The arrival of spring heralds the arrival of swimmers season. For many of us, the thought of having to drastically reduce our weight in order to fit into our beloved swimmers causes a state of fear. While some people only need to shed a few additional pounds, others need to shed twenty to thirty pounds, or even more. To maintain a trim figure year-round, most of us are aware that we need to make some changes to the way we live. Not easy at all. "I see, but now what?inquiring mind. Is it exercise alone, or do you also adhere to a diet? Although losing weight with certain diet plans may make you look better, it can not be good for your health. Studies have shown that it is detrimental to health to undergo cycles of weight loss and subsequent weight gain. (1)
Because of this, it's critical to keep to a healthy weight all year round by a combination of good food and regular exercise. "Indeed, I would like to shed these pounds immediately," you argue. You need to figure out what you did to put on that extra weight before anything else. You likely gained it from overeating, insufficient exercise, or a mix of the two unless you suffer from a medical issue. Your calorie intake has been consistently higher than your calorie expenditure for some time. You ended up storing this extra energy as fat.
I need your help figuring out how to fix this. You have the option of exercising at home or going to a gym for cardiovascular exercise. For rapid weight loss, it's preferable to engage in activities that engage big muscle groups, like jogging, cycling, or aerobics. While there are always outliers, there are a handful of reasons why these high-impact workouts work better for younger people looking to lose weight quickly. I will explain it to you. For instance, a 25-year-old could get rapid weight loss results from these exercises.
For example, if you want to lose weight faster after the age of forty, you need to focus more on your nutrition in addition to exercise. Reason being, metabolic rate naturally declines with ageing. Calories burned by a 45-year-old doing the same exercise would be lower than those burned by a 20-year-old. To add insult to injury, it is not possible for a person over the age of forty to train at the same intense level for as long as a twenty-five-year-old.
But that's no reason why seniors shouldn't adopt high-intensity training techniques. After consulting with your physician, you should proceed without hesitation.
As compared to younger people, older people are more in need of calorie restriction. That being said, exercise alone won't cut it when it comes to weight loss for younger folks. In their opinion, exercise is the most effective means of losing weight. It was generally possible for them to lose weight while exercising without cutting back on calories. On the other hand, the elderly need to make sure they exercise enough and eat right.
You should consume ten times your weight in calories in order to maintain a specific weight, unless you are very overweight. That is to say, you would need to consume 1400 calories each day in order to sustain a body weight of 140 pounds.
Well, then, how do you begin? Diet is where we should start. Limiting the amount of food you eat every day should be your first order of business. The next step is to swap out unhealthy food items for healthier ones. Cut off the harmful carbs and use the good ones instead. Carbohydrates that are good for you have few calories and a lot of fibre. Produce, legumes, and whole grains are all part of this category. Processed carbohydrates, sometimes known as "bad carbs," have had the majority of their beneficial fibre removed and are generally substituted with fat. Cakes, candy bars, processed fruits and vegetables, white bread, and flour goods all fall under this category. Eat far less of these and other fried meals because of their high calorie and fat content. Good carbohydrates are a better choice, but like any food, moderation is key when it comes to calories.
Is rapid weight loss possible on a high-protein, high-fat diet? In spite of all the criticism, the Atkins diet has managed to stay popular. Initial weight reduction may occur on this and comparable regimens, such as the Zone and South Beach diets, particularly in those who are extremely obese. When you lose weight, what you truly lose is water. This is also true of any calorie-restricted diet, whether it's low-fat, high-carb, or any other kind. Their foundation in low-calorie content is the main feature. Input and output are the only things that matter here.
You will acquire weight if your caloric intake exceeds your metabolic rate. Losing weight is as simple as consuming less calories than your body uses up. Just like that, it's done. Excess calories are transformed into fat by your body. That encompasses the additional caloric intake from carbs, fat, and protein. Making sure your calorie consumption doesn't go beyond what's needed to keep a healthy weight is the most important thing.
Simultaneously, make sure that your diet has a good mix of fat, carbohydrates, and protein. It is recommended to limit or eliminate consumption of unhealthy carbs, saturated and trans fats. In moderation, you can enjoy the health benefits of unsaturated and non-hydrogenated fats. Just remember that they are still fats, therefore they're still packed with calories.
Maintaining excellent health should not be sacrificed in the pursuit of weight loss. Stay away from potato chips, salted nuts, chocolate, and other snack items that make you want to eat more.
A great way to lose weight is to halve your meals and eat two additional meals per day, each serving half of your usual serving size. I will explain it to you. So, you eat three 1000-calorie meals a day on the reg. You would reduce the calorie count of those meals in half, making them 500 calories apiece, and then add two additional meals that are 500 calories each.
Now we can compare. Your original daily caloric intake would have been three thousand calories, spread out over three 1000-calorie meals. Substituting five 500-calorie meals per day would bring the total to 2500 calories. So, in this case, you'd be cutting 500 calories from your daily intake. Because no computations are required, this is a simple yet effective strategy that you can begin using immediately. Cut your typical dinner in half; all you have to do is picture it. Following that, include two additional meals that are comparable. It's as easy as that.
One further thing that can help with this change is eating more meals each day. You wouldn't go hungry between meals, but you'd also save time. In addition, the metabolic rate is boosted by eating smaller meals more frequently, according to research. (2) And everyone knows that a faster metabolism is key to losing weight.
Exercising regularly is an essential component of any effective weight loss programme, but especially so for adults over the age of 35. Seems like I'm taking it out on the older folks here. I am speaking from my own experience, which is why I keep bringing up the matter. I can attest from personal experience that losing weight is far more challenging now than it was even a decade or two ago; I am 37 years old. I used to jog for 30–45 minutes five or six times a week when I was in my twenties and lose weight quickly (sometimes in as little as two weeks) if I felt the first signs of gaining weight. It was that simple, and it didn't even require changing what you ate.
To do that today, I will need to incorporate exercise and healthy eating into my routine. It would still be a prolonged process. How often per week should you aim to exercise? The amount of weight you wish to shed is a factor. Just so you know, there are a tonne of health benefits to exercising outside just losing weight. Among its many benefits are enhanced range of motion, fortified musculoskeletal system, better blood circulation, and enhanced cardiac health.
Exercising for 30-60 minutes at a moderate to vigourous effort level five or six days a week will kickstart your weight loss journey. You can tone it down when you reach your goal weight in order to keep it off. To keep the weight off, you can do it three or four times a week for 30 to 45 minutes at the same intensity. It is imperative that you consult your physician prior to proceeding.
Get plenty of exercise, eat well, and generally lead a healthy lifestyle during summer.
Here are some references:
1.Retrieved 22 April 2005 from http://www.newstarget.com, "Yo-Yo dieting weakens immune system."
2.People who eat smaller meals more regularly during the day are less likely to be fat, according to the University of Massachusetts Medical School (UMMS), retrieved from that source on April 15, 2005.
Oh my goodness!
How to Get in Shape for Your Swimmers
written by: John Tiniakos
this article was sourced from: http://www.articlecity.com/articles/health/article 2169.shtml.
Saved on: 2007-07-25 at 12:30:11
subject: medical
article:
The arrival of spring heralds the arrival of swimmers season. For many of us, the thought of having to drastically reduce our weight in order to fit into our beloved swimmers causes a state of fear. While some people only need to shed a few additional pounds, others need to shed twenty to thirty pounds, or even more. To maintain a trim figure year-round, most of us are aware that we need to make some changes to the way we live. Not easy at all. "I see, but now what?inquiring mind. Is it exercise alone, or do you also adhere to a diet? Although losing weight with certain diet plans may make you look better, it can not be good for your health. Studies have shown that it is detrimental to health to undergo cycles of weight loss and subsequent weight gain. (1)
Because of this, it's critical to keep to a healthy weight all year round by a combination of good food and regular exercise. "Indeed, I would like to shed these pounds immediately," you argue. You need to figure out what you did to put on that extra weight before anything else. You likely gained it from overeating, insufficient exercise, or a mix of the two unless you suffer from a medical issue. Your calorie intake has been consistently higher than your calorie expenditure for some time. You ended up storing this extra energy as fat.
I need your help figuring out how to fix this. You have the option of exercising at home or going to a gym for cardiovascular exercise. For rapid weight loss, it's preferable to engage in activities that engage big muscle groups, like jogging, cycling, or aerobics. While there are always outliers, there are a handful of reasons why these high-impact workouts work better for younger people looking to lose weight quickly. I will explain it to you. For instance, a 25-year-old could get rapid weight loss results from these exercises.
For example, if you want to lose weight faster after the age of forty, you need to focus more on your nutrition in addition to exercise. Reason being, metabolic rate naturally declines with ageing. Calories burned by a 45-year-old doing the same exercise would be lower than those burned by a 20-year-old. To add insult to injury, it is not possible for a person over the age of forty to train at the same intense level for as long as a twenty-five-year-old.
But that's no reason why seniors shouldn't adopt high-intensity training techniques. After consulting with your physician, you should proceed without hesitation.
As compared to younger people, older people are more in need of calorie restriction. That being said, exercise alone won't cut it when it comes to weight loss for younger folks. In their opinion, exercise is the most effective means of losing weight. It was generally possible for them to lose weight while exercising without cutting back on calories. On the other hand, the elderly need to make sure they exercise enough and eat right.
You should consume ten times your weight in calories in order to maintain a specific weight, unless you are very overweight. That is to say, you would need to consume 1400 calories each day in order to sustain a body weight of 140 pounds.
Well, then, how do you begin? Diet is where we should start. Limiting the amount of food you eat every day should be your first order of business. The next step is to swap out unhealthy food items for healthier ones. Cut off the harmful carbs and use the good ones instead. Carbohydrates that are good for you have few calories and a lot of fibre. Produce, legumes, and whole grains are all part of this category. Processed carbohydrates, sometimes known as "bad carbs," have had the majority of their beneficial fibre removed and are generally substituted with fat. Cakes, candy bars, processed fruits and vegetables, white bread, and flour goods all fall under this category. Eat far less of these and other fried meals because of their high calorie and fat content. Good carbohydrates are a better choice, but like any food, moderation is key when it comes to calories.
Is rapid weight loss possible on a high-protein, high-fat diet? In spite of all the criticism, the Atkins diet has managed to stay popular. Initial weight reduction may occur on this and comparable regimens, such as the Zone and South Beach diets, particularly in those who are extremely obese. When you lose weight, what you truly lose is water. This is also true of any calorie-restricted diet, whether it's low-fat, high-carb, or any other kind. Their foundation in low-calorie content is the main feature. Input and output are the only things that matter here.
You will acquire weight if your caloric intake exceeds your metabolic rate. Losing weight is as simple as consuming less calories than your body uses up. Just like that, it's done. Excess calories are transformed into fat by your body. That encompasses the additional caloric intake from carbs, fat, and protein. Making sure your calorie consumption doesn't go beyond what's needed to keep a healthy weight is the most important thing.
Simultaneously, make sure that your diet has a good mix of fat, carbohydrates, and protein. It is recommended to limit or eliminate consumption of unhealthy carbs, saturated and trans fats. In moderation, you can enjoy the health benefits of unsaturated and non-hydrogenated fats. Just remember that they are still fats, therefore they're still packed with calories.
Maintaining excellent health should not be sacrificed in the pursuit of weight loss. Stay away from potato chips, salted nuts, chocolate, and other snack items that make you want to eat more.
A great way to lose weight is to halve your meals and eat two additional meals per day, each serving half of your usual serving size. I will explain it to you. So, you eat three 1000-calorie meals a day on the reg. You would reduce the calorie count of those meals in half, making them 500 calories apiece, and then add two additional meals that are 500 calories each.
Now we can compare. Your original daily caloric intake would have been three thousand calories, spread out over three 1000-calorie meals. Substituting five 500-calorie meals per day would bring the total to 2500 calories. So, in this case, you'd be cutting 500 calories from your daily intake. Because no computations are required, this is a simple yet effective strategy that you can begin using immediately. Cut your typical dinner in half; all you have to do is picture it. Following that, include two additional meals that are comparable. It's as easy as that.
One further thing that can help with this change is eating more meals each day. You wouldn't go hungry between meals, but you'd also save time. In addition, the metabolic rate is boosted by eating smaller meals more frequently, according to research. (2) And everyone knows that a faster metabolism is key to losing weight.
Exercising regularly is an essential component of any effective weight loss programme, but especially so for adults over the age of 35. Seems like I'm taking it out on the older folks here. I am speaking from my own experience, which is why I keep bringing up the matter. I can attest from personal experience that losing weight is far more challenging now than it was even a decade or two ago; I am 37 years old. I used to jog for 30–45 minutes five or six times a week when I was in my twenties and lose weight quickly (sometimes in as little as two weeks) if I felt the first signs of gaining weight. It was that simple, and it didn't even require changing what you ate.
To do that today, I will need to incorporate exercise and healthy eating into my routine. It would still be a prolonged process. How often per week should you aim to exercise? The amount of weight you wish to shed is a factor. Just so you know, there are a tonne of health benefits to exercising outside just losing weight. Among its many benefits are enhanced range of motion, fortified musculoskeletal system, better blood circulation, and enhanced cardiac health.
Exercising for 30-60 minutes at a moderate to vigourous effort level five or six days a week will kickstart your weight loss journey. You can tone it down when you reach your goal weight in order to keep it off. To keep the weight off, you can do it three or four times a week for 30 to 45 minutes at the same intensity. It is imperative that you consult your physician prior to proceeding.
Get plenty of exercise, eat well, and generally lead a healthy lifestyle during summer.
Here are some references:
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