OK, the title is, I'll admit, a little dramatic.
I went through body composition testing today. It was as bad as I expected it to be after 16 years of inactivity:
Weight: 212lbs
Body fat 32% or 68lbs
The machine also measured my resting metabolic rate at 1820kcal/day.
I figured out that it I don't gain an ounce of muscle I have to loose 42 to 48lbs in order to get to a 12% to 15% body fat range.
Now I need a good estimate of caloric output during swimming. Last session I swam about 2000y in 90min. I need to translate that into kcal per workout so that I can figure out the rest.
Does anyone know of any articles/sources on the caloric output measurement during an activity like swimming? I know about the myriad of websites with estimating calculators. I am after actual measurement if at all possible.
I wonder if it is as simple as using a really precise scale. Since 3500 calories is 1 pound it stands to reason that you might be able to measure calories burned by simply having a really good weight comparison before and after. A scale with repeatability of 0.1lbs or better might be all you need. In this case, 0.1lbs would be about 350 calories.
Parents
Former Member
My :2cents::
- Gradually begin a strength training program. Adding muscle mass will result in more calories burned over time.
- Gradually begin increasing the amount of aerobic training that you do. Treadmill running/jogging, cycling on a trainer, swimming etc. Although I have no scientific evidence to support it, I have found that when my aerobic exercise length exceeds 60 mins continuous, the lbs melt off.
- Mix in some speed work (25s and 50s) with varying amounts of rest to reduce the sheer boredom of aerobic-only training.
- Focus on technique to avoid injuries to knees (running), shoulders (swimming), etc.
Well, I just started swimming 90 minutes per day, five days a week.
I am going to add weight lifting to that as well. Maybe two or three days a week. Probably in the evenings.
There would be two rest days per week.
I would think that this coupled with a low-carb reduced calorie diet should do it.
My :2cents::
- Gradually begin a strength training program. Adding muscle mass will result in more calories burned over time.
- Gradually begin increasing the amount of aerobic training that you do. Treadmill running/jogging, cycling on a trainer, swimming etc. Although I have no scientific evidence to support it, I have found that when my aerobic exercise length exceeds 60 mins continuous, the lbs melt off.
- Mix in some speed work (25s and 50s) with varying amounts of rest to reduce the sheer boredom of aerobic-only training.
- Focus on technique to avoid injuries to knees (running), shoulders (swimming), etc.
Well, I just started swimming 90 minutes per day, five days a week.
I am going to add weight lifting to that as well. Maybe two or three days a week. Probably in the evenings.
There would be two rest days per week.
I would think that this coupled with a low-carb reduced calorie diet should do it.
