fat not weight!

[Taishar]

Hey everyone I need some help!! Ive been invited to this swimming thing, and I was wondering if theres any way to get rid of fat, not weight in a month or two. What is the easiest way to burn fat and not weight? Any methods or ideas that you know will work or would work "in-theory"?? Plz help! Thanx in advance!
Also, any one have any ideas for building up endurance for running?? Im hoping to join my schools crosscountry team sometime. I was wondering how the body is built for endurance and speed and such. How to build endurance. any special foods to eat or anything? Thanx!

[abrannan]

In order to get rid of fat but not weight, you have to gain muscle. Muscle is far more dense than fat, so you could weigh the same, but have a higher muscle concentration and your Body fat % will be down. How to build muscle? Heavy lifting, make sure you are lifting at least 60% of your one rep max (i.e. if you're doing 15lb dumbbell curls, you shouldn't be able to do a single 30lb dumbbell curl, if you can do 30 once, you need to up your regular workout weight). In order to gain msucle, you have to make sure you are providing your body enough calories to support muscle building. That means adequate levels of both protein and carbs (the carbs don't have to be sugar, but they should be all fiber either, something in a more complex, natural sugar is good). Work your larger muscle groups first, and work your way down to more specialized exercises as you go. The larger the muscle group you work, the more muscle growth hormones get released by your body. Barbell squats are a good start for this, followed by bench presses. Make sure you get good instruction on proper form and technique. Technique is key to preventing injury and getting the most out of your workout.

As for endurance, DDR is a good start, Endless mode at a level just under what you can normally handle is good. Even good old-fashioned jumping jacks and jumping rope can be good for endurance.

[Jsn]

That can be a tough thing to balance in only two months... I'd REALLY suggest joining a gym so you can have the supervision and advice of a trainer if you can afford it, otherwise you could hurt yourself. Starting a weight routine can be dangerous if you don't know what you're doing.

edit: oh and for endurance for long duration running, run. You're gonna need to adapt to the impact that a lot of running has on your body, or else you'll be real sore trying to start in crosscountry no matter how good your endurance is.

[Laura Moncur]

It sounds like you're in school. Your coach should be able to give you a specific plan for swimmers to get you ready to compete. When I was on swim team, he had a number of laps doing the different strokes for us every day.

If you are talking about after the swimming workout, talk to your coach and see what is recommended. Your coach might tell you to rest when you're not swimming. If you're really dedicated, you could ask for extra laps. All I know is that after the laps were done, I just crawled out of the pool and showered. I couldn't have done anything else.

[abrannan]

Talking to the coach is also a good idea for Cross-country. Just ask for training advice that you can start now in order to get yourself in shape for the season. If nothing else, it shows the coach a dedication and hard-working attitude than can make a difference when it comes time to decide who does and doesn't make the team.

[SamurX]

i'm doing the same thing, i really don't mind how much i weigh. it's the fat that i'm tring to get rid off :}