Weight loss and swim times

RE: Weight loss and swim times

Former Member — Thu, 02 Sep 2004 09:02:07 GMT

Sometimes you can eat too little and stall your metabolism. If you are running and swimming and not eating enough to fuel your body, your body can go into "starvation mode" and hang on to the weight. Believe it or not, the answer is to actually up your calories. You did not say how many calories you are eating a day, but to lose 1 pound per week, you must create a deficit of 500 calories a day. You do not want to create a deficit of more than 1000 calories a day. So if your normal basal metobolic rate burns 1400 calories(what it takes to function without exercise), and you burn 900 calories swimming, then to lose a pound a week, you should be eating 1800 calories a day. Another way to rev up your metabolism is to weight train. More muscle on your body burns more calories at rest then less muscle, which explains why men tend to lose weight faster. They generally have more muscle than women. Many, many exercisers have found the answer is not to lessen even more, but add healthy foods to lose weight. Your body needs fuel to work-out and it will fight you if you do not give it enough fuel. Another thing is to shake up your routine, do different types of exercise. You must keep the body guessing so it does not adapt. And bottom line, I have been exercising for 30 years, but until I cleaned up my eating I did not lose. It took Weight Watchers and paying attention to portion sizes to lose 30 pounds.

RE: Weight loss and swim times

Former Member — Wed, 01 Sep 2004 14:36:29 GMT

Most people who are on a weight loss plan will hit a plateau after a period of successful weight loss. This is because the metabolism slows down in response to the weight loss. (This is probably an adaptive response that helped early homonids survive periods of famine. The loss of some lean tissue apparently explains only part of it.) There's really no alternative than to keep at it, by eating a little bit less still, and/or exercising a bit more, until you reach your goal. I've been through that myself.

RE: Weight loss and swim times

Former Member — Wed, 01 Sep 2004 07:46:57 GMT

I am at time right now were I am getting frustrated because the wieght doesn't seem to want to come off. I lost 10 pounds between March and June and then came to a dead stop. I check the website that had the calorie counter and was surprised out how many calories I am burning during my running and swimming. I am also surprised at how many calories they say I can eat. I don't think I am eating as many calories as it says I can. I just can't seem to understand why I can not lose anymore weight. Any ideas or suggestions.

RE: Weight loss and swim times

Former Member — Tue, 31 Aug 2004 05:04:38 GMT

My favorite grocery store is on my way home from work, and I usually stop there once a week, either on a Sunday or a Tuesday (Mondays are for wearried shoppers and too many people). Apples will last for up to two weeks, carrots seem to live forever (or I eat them before they get the chance to go bad), lettuce seems to have the shortest life expectancy - one week, tops. It probably has a lot to do with a fruit or vegetable's surface area:volume ratio. Notice that a leaf of lettuce has a lot of surface area (S.A.), but little volume, so all of it's nutrients, stored energies and more importantly, it's water easily translate out of the leaf across a large area. Apples have a more even S.A.:Volume ratio, and thus last longer. So just keep this in mind when you buy things. Don't buy salad or lettuce in bulk because you'll never eat it in time. Also, it has to do with how thick the outer skin is. Think of the canteloupe, it will ripen without going bad for quite a while, until you cut it in half and leave it in your refrigerator. The exposed inner surface allows for water to translate to the open air, which lets the flesh rot. To recap, think about S.A.: Volume ratio, and how thick is the outer skin? Let that guide your buying schedule. And find a grocery store you like going to. If you find your just going for produce too often, find a local produce market/stand.

RE: Weight loss and swim times

Former Member — Sun, 29 Aug 2004 13:31:00 GMT

Just to offer another viewpoint on the subject. I have lost 60 lbs with WW over the last year (224 to 163). My practice times HAVEN'T dropped noticably (although I haven't tapered for any meets since I hit the low point on the scale) (I have been swimming masters since 1988 - middle of the pack swimmer - mostly distance and IM). The one thing I felt was that my body position in the water had to change (with the loss of grith). Felt like I needed to press the "T" more. I also noticed that I get colder quicker (when waiting for sets)...that is something I miss. What has changed... *My running has improved - big time - going for my 1st marathon in 25 years in October *And I race canoes during the summer and the weight drop reduced the amount of boat drag significantly - I am up with the middle of the pack now. *New wardrobe - (FYI they still don't make shirts for "V" build/long arms (maybe thats a new thread)) *Feel better in general. Wish I had Bill for cook...inspiring in and out of the pool Jack Columbus, Ohio (BMSC and COPS)

RE: Weight loss and swim times

Former Member — Mon, 26 Jul 2004 11:49:57 GMT

So it would make more sense to add laps to my swim or more miles to my biking than to add more specific ab work? That makes sense and also eliminates the chance of doing ab work incorrectly and making the muscle bigger. I've added two kick sets to my morning workout with dolphin kicks and I added 30 minutes to my bike ride on Saturday. Hopefully, that will help. It could be what Dorothyrd says, I've been at this for 7 months and have lost a lot of weight. The abs were the first place I gained, it's likely that they will be the last place I lose.

RE: Weight loss and swim times

coach guy — Mon, 26 Jul 2004 04:57:50 GMT

It's great hearing about everyones successes. You all should check out Chris Carmicahael's new book. I think it's called food for fitness. Great info on workouts and sports nutrition. A must read for any active person.

RE: Weight loss and swim times

Former Member — Sun, 25 Jul 2004 16:52:19 GMT

Strengthening the abs will not remove fat from the waistline. There is no such thing as spot reduction, because muscles do not fuel exercise by using the fat that surrounds them. Instead, during exercise the body tends to mobilize fat from storage depots throughout the body, so the fat used as fuel during sit-ups may come from the legs, back, face, or other areas. To remove body fat, you must burn calories, and lots of them. The abdominal muscle group is relatively small, and the number of calories expended during a bout of sit-ups is minimal. A brisk walk or jog will expend more calories than hundreds of sit-ups. George Park www.swimdownhill.com

RE: Weight loss and swim times

Former Member — Sun, 25 Jul 2004 16:30:19 GMT

Don't worry about wearing a suit. When people are swimming laps, they are not watching what other people wear. I wonder if some type of Pilates or Yoga type moves would help you. I work out a lot to advanced videos I have found on the internet. Some of the ab moves such as holding "planks", doing ab work on a ball, are quite good. I have never gotten a Pilates tape, or done a full Pilates work-out, but I hear people swear by it for leaning out their muscles. Dolphin kicking in the pool can help your abs also. If you are still in the weight loss process, it just may be that the abs is the last place you will lose it. It seems we all have an area that is stubborn. It is the last place lost, and the first place gained. For me, it is fairly even everywhere, so when I get large, I get large everywhere:( , and I have never ever been small!

RE: Weight loss and swim times

Former Member — Sun, 25 Jul 2004 15:18:25 GMT

I have been doing weights for a while and it helped my legs and arms, I actually set myself back with my abs. At my last visit to my doctor in January I whined to him about my inability to lose around the waist. He took a look and asked what I had been doing in the way of ab work. I told him 3 sets a day on the ab crunch machine at 80 pounds positive, 113 negative resistance. Guess what? I was making my stomach BIGGER because I was doing the exercise wrong. It became a cycle, my stomach got bigger, I did more reps, my stomach got bigger....you get the idea. At his recommendation, I stopped using that machine and I lost another 1.5". Now I'm doing some limited floor work-very carefully with regard to position. He also suggested going back to swimming-took me 3 months to get up the nerve to put on a suit though.

RE: Weight loss and swim times

Former Member — Sat, 24 Jul 2004 15:01:41 GMT

Melissa, I am fairly new to swimming, starting 4 years ago at age 38. I was at 180 when I started, and learned to swim, and train around that weight. 1.5 years ago I got serious about losing weight, and have dropped to around 145 and yes it seemed to make a BIG difference in my times. However, I don't know if that was due to the weight drop or learning better stroke technique. Honestly, I think it was a little of both. Julie if you are not doing strength training, I highly recommend it. The intervals you are adding will help rev up your metabolism, but so will added muscle mass. Not to mention the protection you give your bones. I have been lifting weights for over 20 years, and really believe it helps lose weight and then it helps to keep the weight off. Plus you can weigh more and wear a smaller size. I also think the strength I have protects from injury, except on days like today when I slipped off the block and bruised my shins, OUCH.

RE: Weight loss and swim times

Former Member — Sat, 24 Jul 2004 05:27:01 GMT

Originally posted by Meli Well, I started this thread because I'm currently working on dropping some weight. Like Fitswimmer, I have some belly weight that won't budge. Of course, I have some extra pounds in other places too, but those seem to fall off a little faster. Way to go, Meli!! I'm trying to establish some realistic goals. You're in an awesome place to reach your goals. I suggest starting with what you've done and setting goals based on your own personal best. That's how I did it. Along the way, there were other things that motivated me. New England Masters has an all-time top ten list for all three courses. I wanted to make it on the list. A byproduct of reaching that goal was to make the USMS National Top Ten. We're so fortunate to have such a complete structure within USMS to set and achieve time goals in swimming. We also have fitness resources and events to help you on your way. Of course, the true goal is to establish a healthy lifestyle, enjoy good health and longevity. For me, any swimming accomplishments that come along the way are just a result of the true goal. :) SB

RE: Weight loss and swim times

Former Member — Sat, 24 Jul 2004 05:20:03 GMT

Originally posted by Fitswimmer04 Are you the same Bill that was featured in Swim Magazine a few issues back? Hi, yes, I was included in the article about Jon Grey, whose weight loss success was truly unbelievable. One detail that was not included in the article was the bit about Jon and I swimming side-by-side at LC Nationals last summer. We had some very close races, but he cleaned my clock in the 200 ***! That was my inspiration to get back into the pool even though I still felt fat. I'm glad! As I mentioned (above) the point of sharing my success story with others was to help people, so I'm glad you were inspired. did you ever have a point in your weight loss where you got stuck? Absolutely! I found that as my body got to a better place, it wanted to settle in and stay there. What I've learned from speaking with others who have lost a lot of weight is plateaus are very normal. Sometimes people get down on themselves for not being able to move forward and reach their goals, but personally, I feel maintaining weight after losing it is a huge achievement!! When I reached my plateau, I enjoyed it for a while. Then, I reassessed what I was doing and came up with a plan to bust through the plateau. It involved a slight reduction in daily caloric intake combined with a slight increase in exercise. A good resource for tracking your daily nutrition and exercise is the Calorie Control Council web site. They have meters for calorie counting and calorie expenditure. These meters can help you get a rough idea about what you're doing and how to move ahead. One thing to note, though: I think their swimming calculations for calorie expenditure may not be based on the type of swimming many of us do. So, you may actually be expending significantly more calories than the meter would suggest. The web site is at: http://www.caloriecontrol.org/ Check it out, and check-in with questions if you have any... :) SB

RE: Weight loss and swim times

NKMD — Fri, 23 Jul 2004 12:14:55 GMT

I think I am on the best diet. "see food diet" I just got this in an e-mail. I am really starting to try to eat better, like my dryland program. Subject: Important Health Information For all of you who take special care of yourselves..... Q: I've heard that cardiovascular exercise can prolong life. Is this true? A: Your heart is only good for so many beats, and that's it. Don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap. Q: Should I cut down on meat and eat more fruits and vegetables? A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass, a green leafy vegetable. And a pork chop can give you 100% of your recommended daily allowance of vegetable slop. Q: Is beer or wine bad for me? A: Look, it goes to the earlier point about fruits and vegetables. As we all know, scientists divide everything in the world into three categories: animal, mineral, and vegetable. We all know that beer and wine are not animal or mineral, so that only leaves one thing, right? My advice: Have a burger and a beer and enjoy your vegetables. Q: What are some of the advantages of participating in a regular exercise program? A: Can't think of a single one, sorry. My philosophy is: No Pain?...Good. Q: Aren't fried foods bad for you? A: You're not listening. Foods are fried these days in vegetable oil. How could getting more vegetables be bad for you? Q: Is chocolate bad for me? A: Are you crazy? HELLO .... Cocoa beans. another vegetable!!! "It's the best feel-good food around!" Well, I hope this has cleared up any misconceptions you may have had about food and diets. One more thing... "When life hands you lemons, ask for tequila and salt. Bill, remember COLOR. Colorful food. I just love to eat. Also, I was told I can eat anything up to 2 hours aftr exercise that's why I swim to EAT. :-)

RE: Weight loss and swim times

Former Member — Fri, 23 Jul 2004 07:19:08 GMT

Well, I started this thread because I'm currently working on dropping some weight. Like Fitswimmer, I have some belly weight that won't budge. Of course, I have some extra pounds in other places too, but those seem to fall off a little faster. The reason that I asked about the swim time difference is because I know that swimming is a little more forgiving to those of us with extra weight than other sports out there (like running) and it's a little harder to guage how much the weight impacts you. An extra 15, while bothersome, isn't going to hurt you a whole lot (except, perhaps, at the elite levels, which is not where most of us are.) An extra 40, 50, or 60? Well, it's harder to find folks that can say they lost 50 pounds and their swim times dropped by X amount. I'm trying to establish some realistic goals.

RE: Weight loss and swim times

Former Member — Fri, 23 Jul 2004 06:30:18 GMT

Are you the same Bill that was featured in Swim Magazine a few issues back? That was my inspiration to get back into the pool even though I still felt fat. did you ever have a point in your weight loss where you got stuck? I seem to be at that point now and could really use some help. I've started swimming interval and kick sets this week instead of the slow steady 2000 meters I was doing. I'm hoping that will help jump start things. I've lost 17 pounds but still have too much stomach and can't seem to lose any more weight. I've lost 3 inches around there, but really need to drop 2-3 more. My weight in numbers is ok for my age and height, if it wasn't for the thickness of my waist I'd probably be satisified. Any suggestions for anyone

RE: Weight loss and swim times

Former Member — Fri, 23 Jul 2004 06:20:46 GMT

As much as I appreciate and enjoy the praise, I mostly hope the information I have posted is helpful to others. I received inspiration from a lot of different people, and now I hope to pass it along to others who need it as much as I did a few years back. If there's anyone out there who's having trouble getting started, please post your messages here and let us know if we can help. ....still hoping to hear back from the person who started this thread.... Bill PS: Nadine, does tiramisu count as a colorful food? :)

RE: Weight loss and swim times

Former Member — Fri, 23 Jul 2004 05:28:48 GMT

Nadine, I wish I could be on the "see food" diet and look like you!!! Alas, that diet got me up to 180! Swimmer Bill, nice pics, you are a hottie! :D

RE: Weight loss and swim times

mattson — Fri, 23 Jul 2004 02:52:07 GMT

Originally posted by Swimmer Bill PS: Nadine, does tiramisu count as a colorful food? :) SB, I wasn't sure if that was a rhetorical question or not. Check out the CMSA web site, specifically the Cleveland LC Nationals. Those are not coffee cups, those are (empty) Tiramisu bowls. :D

RE: Weight loss and swim times

Former Member — Thu, 22 Jul 2004 16:40:26 GMT

Yuk... too much green stuff.

RE: Weight loss and swim times

Former Member — Thu, 22 Jul 2004 16:01:23 GMT

When people think of changing the daily nutrition plan to lose weight, most people think of the "D" words: diet, deprivation, dull, and dreadful! During my weight loss journey I discovered I could prepare dinner in 15 minutes or less, for $10 or less, it could be 500 calories or less, and it could be full of flavor and color. Rather than feeling deprived, I felt like I was pampering myself. It was truly remarkable!! Anyway, here's what I had for dinner tonight (SEE ATTACHED PHOTO) -- arugula and watercress salad tossed in a fresh, homemade tarragon honey dijon dressing with grilled marinated flank steak and watermelon chunks. It was amazing!! There was no deprivation involved whatsoever. As I was dining, I felt like royalty! By the way, I'm planning to post the recipe for the fresh tarragon honey dijon dressing on the USA Swimming web site in August. For those of you who don't already know, USA Swimming now has a section for Masters/fitness swimmers, and the section will include monthly nutrition columns with seasonal recipes. This month's recipe is cold Asian green beans. Check it out in the "Masters/Fitness" area of the "Swimmers" section at: http://www.usaswimming.org Cheers! Swimmer Bill

RE: Weight loss and swim times

Former Member — Thu, 22 Jul 2004 16:00:03 GMT

Originally posted by laineybug There was a group of foods that were 'unlimited'. Guess what they were? Low carb veggies. Right you are, Lainey. Unfortunately, the term "low-carb" has been manipulated so much by the media, most people really don't know what it's supposed to mean. (Low-carb beer? Who are we kidding? -- my latest joke is "Have you tried the new low-carb potato?") Even though my recent success didn't come through any fad diet, I read about the "Zone" plan a while back, and Sears did a fairly good job classifying carbohydrates in two groups. The group to eat in moderation was the so-called "dense" carbohydrates, which included potatoes, rice, grains, pasta, and breads. The other type of carbohydrates were much less limited, and included leafy greens, etc. Unfortunately, all this discussion about carbs, protein (science) is enough to make me crazy. This is food we're talking about! It's supposed to be gorgeous and delicious. When I got started, I admit I did some simple calculations to find out about portions, daily caloric intake, and calorie expenditure. After that, it was all about awesome, high-quality, fresh food. What I really needed to know was where to go in the supermarket, what to buy, and how to prepare it. Instead of getting ideas and inspiration from fad diets, I got my inspiration from gourmet restaurants, celebrity chefs on the Food Network, and from the magnificent local, organic produce we have here in Portland. I have attached another photo of a salad I enjoyed during my journey. It is a Nicoise salad with tuna, mixed greens, carrots, sugar snap peas, beets, tomatoes, olives, and ::gasp:: fingerling potatoes, Peruvian purple potatoes, and red new potatoes! The dressing was a dijon vinaigrette of some type. Personally, I find this type of meal to be satisfying on a lot of levels. It is fresh, delicious, and colorful....didn't take long to prepare, either! Anyway, the message here is "enjoy food" -- enjoy it sensibly -- try not to make it into a science project. And yes, eat your veggies!

RE: Weight loss and swim times

Former Member — Thu, 22 Jul 2004 14:49:54 GMT

Originally posted by geochuck Yuk... too much green stuff. I hate the green but I do eat some of it... I now eat a varied diet and have lost a few pounds, 335 lbs in 1998 now 260 lbs but I am not in a hurry. In 1968 I set a BC masters record for the 100 meters LC for my age group which is still on the books. My prime weight when competeing was 220 lbs. However when I started marathon racing I would go up to 270 lbs in the off season... in 1964 I started the season at 245 and after the last race in Egypt I weighed in at 182 lbs I was a rake. I am gently heading for 235 lbs this year. George Park www.swimdownhill.com

RE: Weight loss and swim times

Former Member — Thu, 22 Jul 2004 14:42:04 GMT

Originally posted by Swimmer Bill I used to have the same problem -- especially with lettuce. I would get home from the market, put it in the crisper drawer and forget about it. Two weeks later the drawer would contain a pool of brown, rotten lettuce soup. YUK! Most of the time, my fridge looks like nobody lives here. I go to the market almost every day and find the freshest, most beautiful things I can get my hands on. With lettuce and greens, I wash and spin them dry, then put them in a Ziploc bag before they go into the fridge. This way, I'm ready to just pull them out and fix a meal without going through the whole process of washing, etc. You can probably figure out a way to shop once a week and still have fresh things on hand. There are a lot of vegetables that keep for a week or longer, although I prefer to consume them within a day or two of purchasing them. If you clean your veggies and do a little prep before putting things away in the fridge, it really helps. Also, if you store these things within view, you will not forget about them as easily. So anyway, I go to the market every day, if possible. I stay on the perimeter of the market, where all the fresh produce, fruits and vegetables, meats, dairy can be found. There is very little processed, packaged, or canned food in my home -- but there are some staples around (jars of roasted red peppers, canned tuna, dry pasta, frozen chicken breasts, frozen homemade pizza dough, etc.). So, if I don't have time to get to the market, I can whip up a healthy meal with what I've got on hand. And, I swim much faster when I'm eating better!! ;) How's that for staying on topic? I grow a large vegetable garden. Most things are best picked and eaten quickly. Often, while still standing in the garden! We try to let things stay on the plant as long as possible - they stay fresher that way. A really ripe tomato, still warm from the sun, just picked from the vine.......wow. One thing I have learned is that many veggies dry out in the fridge. Like you Bill, I pick the lettuce and clean it right away. While it is damp, I lay it out flat on paper towels. I will have multiple layers of towels, lettuce, towels, lettuce, etc. Then I roll the whole thing up - paper towels and lettuce together. Put it in ziploc or tupperware - whatever. The towels keep the lettuce from being soaking wet, but there is enough dampness in the bag to keep the lettuce from drying out. I can keep lettuce for two weeks without it going bad. This works best for leafy types of lettuce (black seeded simpson, red oak leaf, green leaf, escarole, etc.) but will work for romaine too. It doesn't do as well for iceberg - but I don't eat much iceberg anyway. It is too bland. This also works well for fresh asparagus, zuchinni and even peppers.

RE: Weight loss and swim times

Former Member — Thu, 22 Jul 2004 12:28:18 GMT

The topic of weight loss and low carb vs low fat has been hotly debated several times on this board, and I guess most of you know that I advocate the low carb diet because that is what worked for me. What most of you all don't know about me, is that given a choice between eating a traditional meal with meat and a few veggies or just a veggie plate or salad, I would opt for the veggie plate/salad every time. So don't get me wrong I'm not advocating and never have advocated eating nothing but protien (and neither does Atkins if you read and study his book) For those of you old enough to remember a time before WW and other popular diet gurus, think back to what your parents and grandparents did to lose weight. They cut back on breads, sweets, potatoes and rice. And there you go... a low carb/calorie diet. Granted its not as low as Atkins, but it is still lower carbs. And those of you old enough to remember WW from the early 70's think about it... consumption of breads, potatoes, rice, those high carb kinda foods were very limited each day. There was a group of foods that were 'unlimited'. Guess what they were? Low carb veggies. So yeah, I agree with Bill eat those fruits and vegatables and get your carbs that way.