Burns Huge Calories Good news for those who want to rid themselves of those stubborn love handles: swimming is perfect to really burn those calories. To lose weight, you have to be on a caloric deficit, which means caloric output has to be greater than your input.
For this, the front crawl and the back crawl will be the preferred strokes during each swim training. They will allow you to work your obliques, those external muscles of your abdominal belt that often accommodate small love handles.
Swimming cardio is one of the most effective ways to lose weight including your belly fat. This requires you to keep swimming for 15-20 minutes at the time while maintaining your heart rate levels in the particular zone that we call – fat burning zone.
If you eat a healthy, low-fat diet, burn more calories than you take in, and enjoy a good mix of cardio and ab workout time, you'll watch your love handles start to melt away within a few weeks.
For men, love handles are more difficult to lose because most of their fat cells are located in this area, meaning when excess energy is circulating the body, its prime storage is going to be around the tum. For women, side fat is mostly due to our hormones.
To say that excess fat in this area of the body is a nuisance would be an understatement. We'll be honest with this caveat: It'll take hard work and dedication on your part to lose love handles in a week, but it is possible to start tightening things up in that area of the body and begin performing a solid regimen.
In fact, a 2015 study in the Journal of Exercise Rehabilitation found that women who swam three times a week shed more fat around their waists and hips compared to those who walked three times a week. Another big benefit: Water-based workouts are low-impact, so they tend to be easier on your hips, knees, and feet.
As long as you maintain a healthy diet alongside your swimming regime, spending just 30 minutes 3 times a week in the pool will help you stay fit. For the best results, it's important to stay consistent with your swimming routine. With a consistent water workout, you should begin seeing weight loss within 30 days.
Freestyle is said to have the greatest impact on toning back muscles, and can also tone your stomach, butt and shoulders. It also burns around 300 calories per hour – win!
Butterfly – this stroke has been shown to burn the most calories with on average 400-500 burnt in a 30min session. It is excellent for toning muscles, especially in the arms, chest, and back.
Breaststroke: This style of swimming involves specific movements with your legs that are great for losing thigh fat, especially if you do it right.
Losing love handles (stored fat) and increasing the metabolism so you can lose weight more effectively are all tied into a consistent cardiovascular/resistance training program. The stored fat around your midsection (for men) is typically the last to leave your body, even after months or years of an exercise plan.
A new habit to help in getting rid of those love handles is setting a timer for every 30 minutes to at least get up and walk around for a few minutes. Creating a habit like this if you are used to sitting down all day can make a large difference in weight loss.
Exercise cannot target fat in specific areas of the body. Love handles will shrink as you lose weight overall, mostly through cutting calories. Abdominal exercises may improve muscle tone and appearance, but it's a myth that you can “sculpt” the fat away.
The Oval body:
An undefined waist line, large and low tummy, love handles, wider hips, fuller thighs and a flat fuller bottom.
Restricting calories but making those you do eat come from refined carbs, sugars and saturated fats can cause your body to not get all the nutrients it needs, especially protein, to support lean tissue. As a result, you may be losing weight in the form of lean muscle, not fat, so your love handles stick around.
BODY FAT PERCENTAGE: 16-19%
At this range, depending on the guy you may start to see some love handles. There is some muscle definition in some areas, but it's far less present than in the lower ranges. No vascularity will be noticeable.
Edmond: For love handles, you have to work your legs. They're the biggest muscle group in your body and they use the most amount of energy. They're going to strip fat quicker than any plank. You need to do five sets of squats a day, increasing your weights daily.
How Much Weight Can We Lose by Swimming 5 Days a Week? Swimming burns more calories than many other cardiovascular exercises. Just by swimming 30 minutes a day, five days a week, and taking a healthy diet, one can lose roughly 250 to 600 grams.