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Weight loss – at times we all want to lose a few pounds but the gym and training in general isn’t for everyone in Abu Dhabi. This is where swimming lessons with a professional swimming coach can help. You’d be surprised how you can keep the pounds of with regular swimming.

We asked a professional swimming instructor from Abu Dhabi what her tips are when it comes to using swimming as a weight management tool.

Swimming regularly is a great way to stay fit in Abu Dhabi. It adds an element of cardio to your exercise routine and can help to generally keep your body toned.

Weight management can often be a problem for many people in the UAE. As a professional swimming coach do you think swimming regularly can help to keep weight loss goals on track and eventually maintain a stable, healthy weight?

Swimming burns calories and can help provide a person to lose weight, as well as tone muscles and improve overall health and fitness.

By engaging several different muscle groups and cardiovascular system, swimming can provide excellent work out for a wide variety of individuals.

There’s no other workout which makes you as fit, boosts metabolism and burn as many calories as swimming does.

For your fitness clients in Abu Dhabi how often do you recommend they swim on a weekly basis?

Great for general wellbeing, not less than 45minutes (for adults and advance students) of swimming 3 times a week alongside a balanced, healthy diet and lifestyle is the best way to stay fit and healthy.

Always maintain a positive outlook!

Can you provide some advice on how much swimming needs to be done in a session as part of a weight management fitness regime?

Workout 1: High Intensity 25s

The goal is to go full main blast on the first rep and maintain that intensity.

Warm-up: 4×100 swim (on the last 25 of each 100, swim with your fist close-it will force you to really work your feel for the water and a high elbow catch.

Preset: 4×25 descend effort from 50%-95% 1-4 @20 rest.

Main Set: 3 rounds 8×25 all out with :10 rest between reps.

50 backstroke swim easy between rounds.

Warm down: 6×50 choice swim with best possible technique-take :15rest between 50s.

Workout2: The Swim Kick Aerobic Combo

Warm-up: 300 choice swim loosen.

Pre: 200 pull breathing every 3/5 strokes by 50 + 100 kick build.

Main set: 30×100 freestyle as 10x (2 reps swim-1 rep kick)-take :20 rest between reps.

Warm down: 4x (50 swim choice + 10 deep water bobs, shaking out legs and arms + :10 sec rest.

Workout 3: Vertical Kickers delight

Vertical kicking is a killer way to target your core and backside in the water.

Warm-up: 200 swim loose + 8×25 choice swim DPS (distance per stroke – the goal is to cross the pool in the smallest number of strokes possible.

Preset: 6×50 as 25 swim, 25 kick without board.

Desc 1-3 and 4-6. Take :15 rest at the end of each rep.

Main Set: 

5×100 swim @:15 rest (80% effort).

30 vertical dolphin kick.

4×100 swim @:15 rest (85% effort).

30 vertical dolphin kick.

3×100 swim @:15 rest (90% effort)

30 vertical dolphin kick

2×100 swim @:15 rest (95% effort)

30 vertical dolphin kick

100 swim MAX EFFORT

Warm down: 8×25 swim DPS .Take :20 rest after each rep

As well as swimming in general (x number of laps for example) do you think other swimming for fitness exercises can help with weight management. For example, aqua aerobics etc?

Swimming being an aerobic exercise, is a good sport for calories burning which promote weight loss.

Aqua aerobics, typically uses props such as pool noodles, foam dumb bells, plastic balls and bar floats.

It is a great way to mix up a traditional gym workout with the wondrous benefits of water.

Here are the top benefits of aqua aerobics

• Water supports the body, putting less stress on your joints and muscles
• Working out in the water helps build strength
• Water pressure helps put less strain on the heart moving blood around the body
• The impact of gravity is less in the water allowing a greater range in motion
• It’s fun!

In Summary, here are the best tips for weight management in Abu Dhabi

Swimming effectively burns calories

Gives you a cardio workout

Swimming boosts your metabolism

Works all areas of the body

When we think about ‘weight’ issues in the UAE we generally think about being over weight – not under weight. But, being under weight and skinning is a problem for many people. Try as a they may they can never seem to put on any weight – muscle or fat.

With the help of a professional personal trainer in Abu Dhabi it is possible to change your diet and get the nutrition advice you need in order to put on weight in a healthy way.

What are the main reasons for underweight problems? Some people say they can eat what they want and still have problems gaining muscle or weight in general.

Eating what you want is not feeding. There is a big difference in a person who eats and another who feeds.

And then we also have people who don’t get fat because of a thyroid or hormonal problem.

There are of course sometimes underlying medical issues for being under weight and medical advice should also be sought.

For those who are under weight or too ‘skinny’ for reasons other than medical conditions what are the best ways of putting on healthy weight?

As a fitness coach I find the best way is to make a diet that meets the nutritional values ​​that your body needs each day to perform your vital functions and an extra supply of energy to perform your leisure activities in a satisfactory way, without becoming tired or without strength.

Personal trainers and fitness coaches regularly help clients in Abu Dhabi who want to lose weight with various forms of exercise and diet. Because people often associate exercise with weight loss is doing exercise when underweight contradictory?

This happens due to lack of knowledge. Exercising increases muscle mass, you may not gain weight but your fat index will decrease and your lean mass percentage will increase.

How important is eating healthy when trying to gain weight? Many people will turn to high calorie, high fat foods thinking this is the fast route to putting on weight.

It is 70% definitely and you should prepare a diet according to your goals.

Are there any special diets and exercise routines that can help put on weight for body toning? In other words, gaining more healthy muscle weight rather than fat weight.

Yes, there are specific diets and workouts indicated to gain lean mass.

For the muscular increase of skinny people it is essential that they follow a diet focused on muscle mass gain.  At the time of training they have enough energy to perform an effective hypertrophy training and after that, the body has the necessary amount of nutrients that will make you build quality muscle mass.

As everyone is different you should consult a specialist to find the correct program and plan for you.

Do you think that supplements and protein drinks can help when trying to put on weight?

Yes, of course, you should consult a specialist to find the correct supplement for you to compliment your diet and training program.

As a weight loss and nutrition specialist in Abu Dhabi can you provide your top 5 tips for gaining healthy weight and body toning.

1 – Don’t buy anything you know you shouldn’t eat.

2 – Make a weekly nutritional plan with your meals.

3 – Do not think that you are on a diet that will have an end, take it as a way of life which will bring you long-term benefits.

4 – Give yourself time in the supermarket and read the nutritional values ​​of the labels, sometimes what you think is healthy really is not.

5 –  reduce the sugars in your diet, they are dispensable if your diet is balanced.

In Summary, here are the best tips for gaining weight if you are skinny in the UAE

Feed, don’t just eat

Plan your weight gain diet and stick to it

Prepare your meals depending on your goals

Consult a specialist Nutrition personal trainer

In Abu Dhabi, weight loss is one of the primary reasons men and women look to hire a personal trainer for at home fitness. However, many people are still confused when it comes to the difference between ‘weight loss’ and ‘fat loss’

We asked a female trainer from Abu Dhabi to give us an explanation of the main differences to help make the topic clearer.

In Abu Dhabi, many people hire a personal trainer for at home fitness with the sole purpose of losing weight. However, there is still confusion about whether someone needs to lose weight in general or fat loss.

As a weight loss specialist can you explain what the difference is between weight loss and fat loss?

There is a big difference between weight loss and fat loss.

Body weight is probably the number one indicator of fitness progress used by so many individuals around the world.

When my clients in Abu Dhabi first attempt to change their physique the number one priority is the weighing scale.

Some may become obsessed with the number even though they have seen results with progress pictures or even the fitting of their clothes.

Avoid excessive dieting – it doesn’t work

The disappointment stems from thinking that their body will look a certain way if they just loose a few lbs or hit that goal scale number, but this excessive dieting normally results in some muscle loss along the way.

Sometimes we forget that the body on the scale includes fat, muscle, bone, water and even our all-important organs, all these factors contribute to the number they see on the scale.

Because this number doesn’t tell the whole story we should be focusing on losing fat within the body not weight, as the name suggest it’s the reduction of stored body fat.

In simple terms losing weight consists of losing water, glycogen, fat and even muscle during a dieting phase. Resulting in a smaller look.

While losing fat ensures you retain your muscle, or even build some extra during a dieting phase.

This allows you to look more “toned” as a result of having more muscle. A diet personal trainer in the UAE who is a specialist when it comes to nutrition can usually help you create a diet based on all your needs.

Are weight loss and fat loss diet plans different?

In theory, diets in Abu Dhabi for weight loss and fat loss are different.

Weight Loss Diets

When an individual decides to follow a weight loss plan the primary focus will be to reduce the number on the scale, these types of plans result in people eating too little, not having enough high-quality protein and doing way too much cardio.

What will end up happening is they will lose the weight and look smaller, yet not have that toned look they desire.

Loss in muscle mass can have a rebound effect, the more muscle we have results in a higher metabolism therefore burning more calories throughout the day, even when sitting down if we have more muscle mass, we will keep burning calories!

So if we lose this muscle while trying to hit that magic scale number our metabolism will get sluggish, resulting in the weight and the scale creeping back up.

Fat Loss Diets

A fat loss plan in Abu Dhabi, the primary focus is to reduce the amount of fat within the body, this is achieved by prioritizing weight training along side cardio exercises.

Focusing on improving eating habits while hitting their protein goals. In the long run setting the body up to have a higher resting metabolism and burn more calories on a regular basis.

As a personal trainer in Abu Dhabi, do you design your exercise plans for weight loss different from those you would do for fat loss?

I like to educate my clients and thoroughly understand their goals so we can come up with a solution together.

I wouldn’t necessarily plan a weight loss plan, if a client is severely overweight, weight loss may be required first to restructure the body, ideally I like to plan and focus on fat loss.

The ideal way of setting a plan for fat loss and to achieve this in a sustainable way is to condition the body for strength training and cardio exercises regularly, with workouts such as high interval intensity training (HIIT) & weighted circuits. Thsese are all great ways of getting the body fired up while preserving muscle the best we can while still being in that fat-burning state.

I also tell my clients to forget about the scale, how do they feel, do their clothes fit better, I encourage clients to take progress photos.

The scale may not move due to added muscle mass but a picture can paint a whole lot of progress.

In Summary, here are my tips for fat loss and weight loss

Don’t continue with yo-yo diets, they don’t work in the long term

Try not to focus too much on the weighing scales

Think about whether you need to lose ‘weight’ or ‘fat’

Speak to a specialist PT or Nutrition Coach in Abu Dhabi

Workout – weight loss alone will not help with long term fitness