Swimming vs muscles vs burning fat

  • Posted by a hidden member.
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    Dec 11, 2012 9:04 AM GMT
    I heard that swimming is a good cardio, helps burn fat, but swimming uses lots of calories up to 700 per hour and water especially cold, makes your hormones wanting you eat more after swimming.

    My question is, how to behave in that situation, what and how much of calories eat after swimming to keep that burned fat away from me and built muscles

    as If I am hungry after swimming I will refill my calories = will get fat calories back which I dont want

    if I dont eat hungry body will start eating my muscles mass and will not grow my muscles

    is anyone with real advices, anyone who is a body builder using swimming as cardio

    all i want is use swimming as cardio as I cant run and get muscles grow

  • Destinharbor

    Posts: 4335

    Dec 11, 2012 2:09 PM GMT
    Drink a protein shake with at least 27 grams of protein with fat free milk. Buy the powder and mix it yourself. About 100 calories. The protein makes you feel full and also feeds the muscles. You can add glutamine to rebuild as well. This should be your go-to drink after any workout. Within 30 minutes of finishing. If you can't keep milk, use water.DO NOT buy the premixed stuff. It is full of calories and other stuff you don't want-- they're going for the kids market and they worry too much about taste. And costs way too much.
  • DanOmatic

    Posts: 1155

    Dec 11, 2012 2:17 PM GMT
    Swimming is great exercise--builds your heart and lungs, and because it's "low impact" it means that you won't suffer from the joint/ligament issues resulting from activities like running. You can continue swimming well into your old age, too.

    Swimming does burn a lot of calories, but you have to swim for a while--probably an hour to burn 600 to 800 calories--to get that benefit. Also, swimming (done consistently and over time) will help develop long, lean muscles, but won't make you muscle-bound. You'll have to lift weights as well to achieve muscularity. I would suggest lifting and swimming on alternate days.

    Yes, swimming does make you hungry--ravenous, in fact. When I was a teenager, I swam as much as 15km/day, and literally ransacked the refrigerator and cupboards after workouts to replace the calories. It didn't matter if it was an entire box of cereal or half a gallon of ice cream.

    Now, I only swim about 3km about 2-3 times a week. I just make sure I have a healthy snack for right after, usually some fruit and nuts, or maybe a protein bar. Just keep things like that on hand for post-swim, and you'll stave off the urge to eat a dozen doughnuts.
  • ThatSwimmerGu...

    Posts: 3755

    Dec 11, 2012 3:38 PM GMT
    Depends on how hard you swim. If you aren't a swimmer then it might be closer to 500 calories an hour. If you are, my coach said it can be 1000. It's hard to say how much to eat because I was consuming about 3500 calories a day and was losing weight. But that was 26 hours of practice a week.
    So basically eat the same amount as you currently do and see where that leads you.
  • Posted by a hidden member.
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    Dec 11, 2012 7:58 PM GMT
    Depends on what your objective is, which you really did not state clearly, but, it sounds like you want to preserve muscle mass.

    The best cardio activity is the one that you do. Swimming, while caloricily intensive, promotes an unbalanced build, like biking, too, It is, however, low impact, so you don't deal with all the issues of running. Your body is going to hang on to a bit more fat swimming (just to stay warm), but, given enough activity you'll get lean swimming, as well.

    Stairs are by far the most effective in terms of intensity, because you increase your loading by a factor of 7 going up something.

    If you're interested in the best muscle preservation, best cardiac threshold training, great fat burn, and best time management, you need to do HIIT. You can do that in the water, if you want, but, stairs are the most effective loading. Just 12 to 20 minutes of HIIT, as few as three times a week, properly done, can make you lean, preserve your lean muscle mass, and increase your cardiac threshold. In as few as 7 HIIT sessions (ever), you can drop your blood pressure, and increase your cardiac threshold so that it's notable on an EKG.

    If you do endless hours of steady state cardio / aerobic exercise, so should expect to lose a lot of muscle. It just happens, and it doesn't appeared related to just a caloric intake function. Long running hours generally lead to impact injuries with almost anyone. Statistically, there is no added advantage to long hours of steady state cardio. In fact, sudden death syndrome is HIGHER in runners who run lots of hours. Research don't yet know why, but, it just is.

    To preserve lean muscle mass, keep your cardiac threshold at a good level, increase your bone density (hugely important as you grow older), a good plan would be circuit training, along with HIIT. Get in the gym; get your heart rate up; get out; go eat.

    As a very simple rule, about 600 calories per hour of exercise. There are lots charts online. Some activities are more (like stairs), and some are less.
  • jock_n_ca

    Posts: 148

    Dec 11, 2012 8:06 PM GMT
    I am always starved after a hard swim.
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    Dec 11, 2012 8:22 PM GMT
    jock_n_ca saidI am always starved after a hard swim.

    Go get a blood glucose tester for $10 at Walmart. You're probably going hypo. Nothing wrong with being hungry, but, if you're going low, you need to be eating better.
  • asana

    Posts: 53

    Dec 11, 2012 8:38 PM GMT
    chuckystud said
    jock_n_ca saidI am always starved after a hard swim.

    Go get a blood glucose tester for $10 at Walmart. You're probably going hypo. Nothing wrong with being hungry, but, if you're going low, you need to be eating better.

    I had this problem a few years ago - I wasn't eating enough and swimming 3-5k a day. I found out about the hypoglycemia when I fainted after leaving the pool. I fixed it by restructuring my eating day. Before that I had been eating very little (500-800 cals) during the day, going to the pool around 4-5pm, then having the bulk of my calories at dinner (1000-1200 cals). I started eating more, and changing the timing, having 2-3 larger meals throughout the day (400-600 cals each), then having a smaller dinner afterward (600-800).
  • barriehomeboy

    Posts: 2475

    Dec 12, 2012 1:39 AM GMT
    The legs burn the fat off, however you use them. They are the largest muscles on your body. When your legs are supporting your weight, you're burning the most calories, as in running, jogging, sprinting, squating.