Hi!
I swam competitively Freshman year in high school and got in shape for the first time in my life! Since then I've sometimes been in good condition as a long-distance runner (13 miles) and occasionally swimming regularly, but mostly I've let myself go and gained weight till I reached 35 BMI at 55 years of age. Now I'm serious about getting back in shape. On account of major foot surgery I can't run anymore so swimming is my main exercise, with some strength training and leg aerobics on off days. For the first time in my life, I am eating healthy and keeping track of all my calories, carbs, essential fatty acids, etc.
Starting in November, I've been increasing my endurance to the point where I am now doing 1.5 miles in a little over an hour (7 x 350 yards freestyle plus a few cool down laps). I've lost 29 lbs but still have a long way to go. Planning on losing another 47 lbs to no longer be 'overweight' on the BMI scale.
I plan on working my way up to 3 miles for long-distance work-outs once a week (Saturday or Sunday) and then doing interval training with some sprints during the weekdays, augmented by strength training.
I'm looking for advice, encouragement, and others who are working to achieve fitness goals through swimming. Anyone else doing something similar? Success stories?
Thanks, robrecht!
In general, except in a few unusual circumstances, it is not possible to lose fat and build muscle at the same time. The exceptions are for teenagers, who have a boatload of hormones for building muscle, those who take hormones for building muscle, and, especially the very obese, when people first start working out. Otherwise, for the rest of us, we must eat at a calorie deficit to lose weight or eat at a calorie surplus to gain weight, including muscle weight. Those losing weight will always lose some muscle. When we are eating at a calorie deficit, working out and especially strength training can help us to not lose as much muscle as we would otherwise. Thus we can minimize the muscle mass lost, and can even increase strength and tone our bodies to look more muscular. Those adding muscle will also always add some fat as well. Body builders work in cycles of bulking up to build muscle and then cutting to get rid of the fat also gained while building muscle. So to lose fat, we must eat at a calorie deficit. That deficit can be be created by eating fewer calories or burning more calories or a combination of both.
In general, except in a few unusual circumstances, it is not possible to lose fat and build muscle at the same time. The exceptions are for teenagers, who have a boatload of hormones for building muscle, those who take hormones for building muscle, and, especially the very obese, when people first start working out. Otherwise, for the rest of us, we must eat at a calorie deficit to lose weight or eat at a calorie surplus to gain weight, including muscle weight. Those losing weight will always lose some muscle. When we are eating at a calorie deficit, working out and especially strength training can help us to not lose as much muscle as we would otherwise. Thus we can minimize the muscle mass lost, and can even increase strength and tone our bodies to look more muscular. Those adding muscle will also always add some fat as well. Body builders work in cycles of bulking up to build muscle and then cutting to get rid of the fat also gained while building muscle. So to lose fat, we must eat at a calorie deficit. That deficit can be be created by eating fewer calories or burning more calories or a combination of both.
