How To Get The Perfect Swimmers Body Fat Percentage
"How To Get The Perfect Swimmers Body Fat Percentage"
The perfect swimmers body fat percentage is about 10 - 12%. This will reveal the definition of the muscles beneath the covering layer of fat. The picture below is probably around 8%. However, a swimmers body fat percentage is not into low single figures where every vein is showing like a competitive body builder (around 4 - 6%). 
Diet is extremely important in stripping the fat so stick to the principals in the YOUR Nutrition section of The Swimmers Body program. Also remember that fat comes off evenly all over the body, so by exercising your legs, you are removing fat from everywhere, including your abdominals.
The most effective exercise for stripping fat is interval cardiovascular (cardio) training. Interval training is repetitions of high intensity cardio bursts followed by lower intensity periods and is a proven method of fast fat loss.
Swimming is one of the best cardio exercises you can do and one of the recommended cardio types on The Swimmers Body program for interval training. But you can choose whatever cardio you prefer as long as you can do interval training with it. This means you can still achieve The Swimmers Body shape by using a rowing machine and never getting your feet wet!
The Swimmers Body exercise program is a 5 stage approach. It is a combination of weight and cardiovascular training. Each phase is explained fully in the YOUR Exercise section of The Swimmers Body program. Below are the cardiovascular phases for stripping fat.
Phase 1: CV testing
Your Cardiovascular (CV) work could be swimming or another recommended choice of CV. You must record how far you can go in distance, without stopping, performing your chosen piece of CV. This will be your CV maximum and what you can measure your future progress against. Week 1 also requires you to start you cardiovascular interval training
Phase 2: CV base training
Anatomical Adaptation is the process of strengthening the whole body; preparing the muscles, tendons, ligaments and joints for the intense CV training in the next phase. You will be doing tougher interval training by following the timings and intensities in the program. We have also included circuit training that gets the heart rate going to increase your metabolism.
Phase 3: CV strength training
Your CV work is now intense CV intervals that are necessary to increase your metabolic rate. You will be working at a higher heart rate. The change in training stimulus will also help to decrease your body fat percentage.
Phase 4: CV high speeds, high heart rates
It is fat stripping time! In this phase you are trying to ‘get ripped’ or ‘cut’. Your CV training will be short but intense. You will be working close to your maximum heart rate so your body stays in the fat burning zone for up to 6 hours after the session has finished.
Phase 5: Rest
This is one week of light cardio and a lot of stretching. This is the end of one full cycle of the 5 phases. It is time to let the body repair and reflect on your success.
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