Swimming or running for a six pack?

[burton4550]

Hi there im trying to cut the fat off my abs and I was just curious if anyone knew what was better. Swimming for about 30-45 minutes 3 times a week or running ? I already am following a good diet but ive got a layer of fat still I need to burn off. Any tips or tricks would be very helpful..

Thanks

[Polish_Power]

It doesn't matter what kind of cardio you do as long as you're burning calories. Also, to lose fat your diet has to be pretty perfect (abs are made in the kitchen). Weight lifting will also help.

[Joementum]

HIIT is the best way to burn fat without chewing into too much muscle.

Short, sharp bouts of intense cardio is always better than long drawn out cardio sessions.

How many marathon runners do you see with good sized muscles ..... now compare that to a sprinter.

[Robyn81478]

Originally Posted by Joementum

HIIT is the best way to burn fat without chewing into too much muscle.

Short, sharp bouts of intense cardio is always better than long drawn out cardio sessions.

How many marathon runners do you see with good sized muscles ..... now compare that to a sprinter.

+1

[VBigNate]

there are certain times in your day when cardio will be most effective for burning fat calories. The best times are first thing in the morning before you eat. This cardio session should be low intensity, and make sure you take some aminos before so your cortisol levels dont increase. The other best time is right after your workout. This is when you should use high intensity interval training (HIIT).

[powerhog]

A simple answer to your question: in my own opinion of course. Swimming hands down. Its healthy because its low impact. It helps regulate your breathing. you can time yourself on laps and try and beat your own time for intense cardio that I believe is better than running. Plus you stay cool and can keep your heart rate up higher for longer without looking like your face is about to explode while running on the treadmil

[BiggerGuns=LongerDrives]

Originally Posted by powerhog

Plus you stay cool and can keep your heart rate up higher for longer without looking like your face is about to explode while running on the treadmil

I dont agree, the body stores more fat in cold enviornments than versus in warm enviornments. So in cold temperatures the body will go into "store fat mode" to prevent heat loss.

Also, swimming in cold water stimulates the appetite to increase caloric consumption. BIG PROBLEM when trying to shed bodfyfat.

As well, genetically you see people in colder climates that have adapted with genetic traits that provide them with extra layers of body fat for unsulation.
Hotter and drier climates tend to produce long, linear bodies with alot less bodyfat. Think Africans versus Eskimo's.

Also,
Research published in the American Journal of Sports Medicine shows that in the absence of a controlled diet, swimming has little or no effect on weight loss..

In closing:
There was a survey done based on bodyfat levels of collegiate Swimmers versus collegiate Runners that shows significantly less bodyfat in runners versus swimmers.

Men
Swimmers: 12% bodyfat
Runners: 7% bodyfat

Women
Swimmers: 20% bodyfat
Runners: 15% bodyfat


If you want a 6 pack, the secret is to change your diet accordingly

.

[kav269]

Originally Posted by BiggerGuns=LongerDrives

If you want a 6 pack, the secret is to change your diet accordingly

.

and do ab workouts.

[Joementum]

Originally Posted by kav269

and do ab workouts.

This is a myth passed down by the uneducated.

You don't need to do any ab work to get a 6 pack - it's all about low body fat.

[mitchcumstein]

Originally Posted by BiggerGuns=LongerDrives

I dont agree, the body stores more fat in cold enviornments than versus in warm enviornments. So in cold temperatures the body will go into "store fat mode" to prevent heat loss.

Also, swimming in cold water stimulates the appetite to increase caloric consumption. BIG PROBLEM when trying to shed bodfyfat.

As well, genetically you see people in colder climates that have adapted with genetic traits that provide them with extra layers of body fat for unsulation.
Hotter and drier climates tend to produce long, linear bodies with alot less bodyfat. Think Africans versus Eskimo's.

Also,
Research published in the American Journal of Sports Medicine shows that in the absence of a controlled diet, swimming has little or no effect on weight loss..

In closing:
There was a survey done based on bodyfat levels of collegiate Swimmers versus collegiate Runners that shows significantly less bodyfat in runners versus swimmers.

Men
Swimmers: 12% bodyfat
Runners: 7% bodyfat

Women
Swimmers: 20% bodyfat
Runners: 15% bodyfat


If you want a 6 pack, the secret is to change your diet accordingly

.

The problem with this study is these swimmers were not necessarily trying to lose weight. Competitive swimmers metabolisms are so jacked up they can routinely consume 10k+ cals a day and not gain weight. I know this was the case for me when i swam in high school.

We constantly preach about eating every 3 hours with the sole purpose being to speed up metablolism. What you do with the faster metabolism once you get it is up to you. You either eat like a glutton and remain the same weight or control your eating and lose it.

[jlozan84]

That's hardly a study, lol. Besides The Journal of Sports Medicine was right, but running has no little or no effect on weight loss in absence of a controlled diet ALSO.

Anyway, besides being much easier on your body than running, imo swimming is better for weight loss and metabolic increase.

[BiggerGuns=LongerDrives]

Originally Posted by jlozan84

That's hardly a study, lol. Besides The Journal of Sports Medicine was right, but running has no little or no effect on weight loss in absence of a controlled diet ALSO.

Anyway, besides being much easier on your body than running, imo swimming is better for weight loss and metabolic increase.

Well I am arguing a point in theory and based on the facts I am reading.
I have no real experience in trying to use swimming as a source to lose bodyfat, so I could be completely wrong in theory.....

Has anyone here ever relied on or used swimming as their sole source of cardio to spur fat loss????

[jlozan84]

I have and find it more effective, less stressfull on my joints, and more enjoyable.

I think the reason you don't hear about it more often is because it isn't as practicle as running. Not like you can just walk outside or jump on a "treadmill" and swim some laps.

Regardless, everyone is different, and the OP should just try out both.

[BiggerGuns=LongerDrives]

Yeah, good point.

If I had a pool, I'd give it a go because my joints arent getting any younger

[Joementum]

Originally Posted by BiggerGuns=LongerDrives

Has anyone here ever relied on or used swimming as their sole source of cardio to spur fat loss????

I did a couple of years back - kind of HIIT swimming.
I'd do 3 lengths at a moderate pace & then 1 length flat out - I used to do this for about 24 laps, I lost quite a bit of BF (I was taking fat burners and other crap with it).

When I get some time I'll probably get back into it (before mini-me arrives).

[BiggerGuns=LongerDrives]

Originally Posted by Joementum

When I get some time I'll probably get back into it (before mini-me arrives).

Do it now man, that way you will at least build up a ritual by the time the little guy arrives....

[jacked475]

You could try interval training as well. It helped me cut that left over stubborn belly fat. I usually jog for about 20 minutes. 45 second sprints, followed by 2 minutes jogging. Repeat the cycle as many times as you'd like.

[marwino96]

Try to circuit train two times or three times a week, full body.
Or make your wieght lifting body splits cardio, keep hear rate up.
I've been doing this last method plus swimming directly after lifing 3 times a week. In 2 months I've gained 12 lbs of muscle, and lost 5 lbs of fat.

[TheHorseman]

Abs are made in the kitchen.

Nonetheless, do the cardio that you enjoy and that is accessible and sustainable.