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
(1) Don't look at the scale, the mirror is a better guide, believe it or not
(2) Weight training is a good idea
(3) Depending on your swimming level I've seen estimates of between 280-700calories burned per 1mile of swimming (for men). So it is VERY dependent on your efficency in the water. However, given it takes you 90min to do 2000y I would think you are closer to the 700/mile end than the 280.
For diet. CALORIES IS THE KEY. Cut your calories I would suggest 1500-1800 TRUE calories (i.e. counting EVERYTHING you eat) and worry about that before you worry about the composition of your calories. High protein is usually best to help w/muscle preservation/gains but if you are like me, I need occasional sugar/carbs/junk food to maintain a low calorie diet for long.
(1) Don't look at the scale, the mirror is a better guide, believe it or not
(2) Weight training is a good idea
(3) Depending on your swimming level I've seen estimates of between 280-700calories burned per 1mile of swimming (for men). So it is VERY dependent on your efficency in the water. However, given it takes you 90min to do 2000y I would think you are closer to the 700/mile end than the 280.
For diet. CALORIES IS THE KEY. Cut your calories I would suggest 1500-1800 TRUE calories (i.e. counting EVERYTHING you eat) and worry about that before you worry about the composition of your calories. High protein is usually best to help w/muscle preservation/gains but if you are like me, I need occasional sugar/carbs/junk food to maintain a low calorie diet for long.
