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Since hotter and boiling days is coming, cardio exercise (running, cycling …) is not recommended when temperatures are high. We have to choose the time when to run, morning or evening, when temperatures are suitable. There is a cardio workout that is very suitable for the high temperature, you can practice all day, and it is very topical for the summer holidays, it is SWIMMING. In this article, we’ll clear up some little things about swimming, and also how you can lose weight and sculpt your body by swimming.

First to say that swimming, in the judgment of experts and the research, falls into one of the most difficult sports, next to the MMA, Rowing, Rugby and others. Swimming is an activity where it consumes approximately twice as many calories than other activities. Depending on the style and intensity of swimming style consumption ranges from 8 to 15 kcal per minute. Swimming engage the entire musculature, and all parts of the body (arms, legs, abdominal wall, CORE, back, shoulder), and also overcomes the resistance of the water. Time and strengthen the muscles of the shoulder and back especially for Butterfly style.

Losing weight and shaping the body for swimming occurs cyclically and gradually. By strengthening muscles, increasing the consumption of calories to activity itself and through an accelerated metabolism and greater calorie consumption through a stronger muscle, leads to consequences that calories are consumed rapidly, reducing the pounds, fat removed and the whole body shapes. Swimming style, intensity and duration of activity also is affects. Butterfly style is certainly the most challenging but also the most effective in strengthening the body, while the style Breaststroke requires less power but can longer be practiced which will in time result in higher consumption of calories. Natural free and backstroke swimming stile are very effective and recommended.

How to Swim. If you are a beginner you should start slowly and gradually. That means 30 seconds of swimming and 30 seconds of rest. Increase the active phase and reduce the break until you reach that you can swim for 40 minutes without stopping. Once you reach this level of swimming for 30 to 40 minutes 4 to 5 times a week. Another important thing is breathing, which must be in line with the movements and swimming techniques that will facilitate propulsion – slipping through the water. The third thing is proper and essential nutrients rich diet in order to have enough power for the activity and enough material for recovery. And of course the definition of weight loss: burn more calories than you consume.

Swimming is mostly harder than other fitness activities. In about 60 minutes of swimming, you can spend from 800 to 1000 kcal, depending on your weight and exertion. The good side of swimming is to increase endurance and stamina. You will not believe how much better user you when you go to run or indulge in an activity on land. On summer you can swim whenever you want, all day, on all water surfaces with conditions, and a very important thing without sweating and dehydration of the body.

Swimming has another advantage in strengthening the CORE muscles, especially in the injury and recovery, because water favors the relief of the body and certain parts. Special boast swimming, from my personal experience, especially with the style Breaststroke recovering from shoulder injury, dislocation of the shoulder joint and torn leagues. On skiing I had serious shoulder injury dislocations and fully stretched ligaments, after only two months breaststroke swimming stile on the bench press I raised the weight of 100 Kg.

As a longtime member of the rescue service and lifeguard team at one of most dangerous beach on the Danube in Novi Sad – Serbia, and the beach during the EXIT Festival, can boast a good experience and a good knowledge gained through training and experts from whom I had the opportunity to learn. And also Swimming was one of the most favorite exam to me, at the Faculty of Sport and Physical Education.


During many years of experience most of my interlocutors and clients do not know what does diet mean, why is it called that, that does not represent any avoidance or worse taking of food. In the following, we will clear up some misconceptions about diet.


Today’s health and fitness industry is based on the promotion of different diets, incredible innovations and inventions (some of them are justified, but most are not). Of course, profit is the most important thing of all these industries. There are basic guidelines that must be followed in order to achieve its objectives, they have been clearly and very simple. Each of their new correction gets a new name and get confuse us, it’s simple.

What is the truth about diet? It is based on:

Energy balance. It essentially represents the most essential thing that you lose or put on pounds. It represents the input of the amount of energy consumed and the amount thereof. It is expressed in calories Kcal. The point is to spend more calories than you consume and you will lose weight. Or enter more calories than you burn to gain weight (muscle mass or fat deposits).

Macronutrient balance. In case you’re not familiar with the term, a macronutrient dictionary defines as “any of the nutrients nutrition which are required in relatively large amounts: proteins, carbohydrates, fats, and minerals such as calcium, zinc, iron, magnesium and phosphorus. The main goal is: We want to get more muscle than fat and want to lose fat, not muscle. Pursuant to the order, we must not look at calories as only calories but also where it comes from. We have to look more at our listing of macronutrient. Increased intake of carbohydrates and fats may be part of a child but not protein intake can result in loss of muscle mass which is not good (there is a weakening of the muscles and a very difficult process to build desired muscle musculature). If you have a diet for losing weight daily protein intake should be from 1 g to 1.2 g per kilogram of body weight (this amount will preserve your muscle mass and also contribute to a sufficient intake of calories).

Choice of food. There is no food that is defined as a food for acquiring and losing weight. You can lose whatever fat you eat as long as regulate the input and maintain a state of negative energy balance. However, there are foods that due to its size, calories and macronutrient promote or not losing or gaining weight. Generally speaking, foods that are good for weight loss are small caloric value of a large volume (fruits, vegetables, whole grains, lean meat). This type of food has a lot of trace elements that are very important to restrict calories. Food that is not suitable for weight loss contains a high caloric value and small volume (candy, bacon, beverages, oil, butter, full-fat dairy products).

This is the point of each diet, it is important to listen to your body, to be moderate, apply the previous rules, allow yourself to occasionally enjoy your favorite foods that are not wished, of course, reward yourself if you followed the rules and achieve your target. Diet will be a lifestyle and not occasionally suddenly losing and regaining weight.

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