When I speak to newly single ladies at the gym, one of the most common questions I get is, “How to look like a swimmer?” The sleek, toned, and muscular physique of swimmers seems like the ultimate fitness goal. However, the reality of achieving such a look is far more complicated than simply taking up swimming.
In this article, we’ll delve into the common myths surrounding fitness, particularly the belief that participating in a specific sport will result in a body type like the athletes who dominate it. Spoiler: it’s not as straightforward as you might think.
Before we dive in, here’s a quick look at what we’ll cover:
Introduction: The Myth of the Swimmer’s Body
When it comes to fitness, one of the most pervasive myths is that you can sculpt your body to look like that of a professional/ great amateur athlete by simply engaging in the sport they excel in. Swimmers, with their broad shoulders, defined abs, and toned legs, are often seen as the epitome of an ideal physique. But the truth is, athletes look the way they do not just because of their sport, but largely due to their genetics. It’s an unfortunate reality that’s tough to accept, but understanding this will help you set realistic and achievable fitness goals. My message isn’t meant to Lowe expectations, please reach for the stars, but ensure that your self improvement following heartbreak is channeled the right way.
Fitness Myths Busted
Let’s jump straight into debunking some of the most common fitness myths that contribute to the misconception that you can transform your body into that of a swimmer—or any other athlete—through specific workouts alone.
High Rep Ranges and Plenty of Cardio for a Toned and Sculpted Look
False.
One of the most common myths is that performing high repetitions of exercises with lighter weights, combined with endless cardio, will give you a “toned” and “sculpted” look. In reality, a toned look is simply the appearance of muscle with low body fat. To achieve this, you need to reduce your overall body fat and build muscle mass. High rep ranges alone won’t magically create muscle definition; they will increase muscular endurance but won’t necessarily make the muscle larger or more defined. Strength training with progressively heavier weights, combined with a calorie deficit, is key to achieving that sculpted physique.
As fitness expert James Clear states, “You do not rise to the level of your goals. You fall to the level of your systems.” Focusing on proper strength training and diet is the system that will lead to that toned look.
The Myth of “Earning” Your Treats
False.
The idea that you can indulge in treats because you’ve “earned” them through exercise is a dangerous misconception. Exercise does provide numerous health benefits, such as improved cardiovascular health, increased strength, and enhanced mood, but it is not an effective method for significant fat loss. Diet plays a much larger role in fat reduction.
For instance, a moderate 45-minute cardio session burns about the same number of calories as a single chocolate bar. This isn’t to say you shouldn’t enjoy treats, but the belief that exercise can counteract dietary indulgences is misleading. As I often hear people say, “I’ve worked off that curry and beer,” the reality is, they haven’t. You can’t out-exercise a poor diet. This is one of the toughest fitness myths to overcome because it’s deeply ingrained in our culture.
Targeting Certain Body Parts for Fat Loss
False.
The notion that you can lose fat in specific areas by targeting those muscles is one of the most stubborn fitness myths. The reality is, where your body stores and loses fat is largely determined by genetics. You can certainly strengthen and build the muscles in a particular area, but the fat loss that reveals those muscles comes from an overall reduction in body fat, which cannot be directed to specific parts of the body. You’ll find more about this within the revenge body article.
For example, spending hours in a “bums and tums” class won’t directly melt fat from those areas. It will, however, strengthen the muscles in those regions. To achieve the appearance of a toned stomach or buttocks, you must focus on overall fat loss through a calorie deficit, paired with exercises that build muscle.
As Dr. John Berardi from Precision Nutrition puts it, “You cannot choose where you lose fat, but you can choose where to build muscle.”
The Six-Pack Myth
False.
Everyone wants a six-pack, but the truth is, ab exercises alone won’t give you that toned midsection. Strengthening your abdominal muscles is essential, but to reveal them, you need to reduce the fat that covers them. This is why you often hear the phrase, “Abs are made in the kitchen.” It’s impossible to see your abs if they’re hidden under a layer of fat, regardless of how many crunches you do. Achieving a six-pack requires a combination of strength training, a calorie-controlled diet, and overall fat loss.
As Men’s Health magazine notes, “Six-pack abs are not about doing thousands of crunches; they’re about doing the right kind of exercises and, importantly, controlling your diet.”
You Need Hours of Exercise for Results
False.
Another common myth is that you need to spend hours in the gym to see results. In reality, quality trumps quantity when it comes to exercise. You don’t need to dedicate hours each day to working out. For most people, focusing on short, intense workouts a few times a week is sufficient to build strength and lose fat.
Many fall into the trap of believing more exercise equals more results, but this can lead to burnout and injury. Instead, focus on efficient workouts that combine strength and cardio in short, effective sessions. You might be surprised at what can be achieved in just 30 minutes a few times a week.
According to personal trainer, Alice Liveing, “Consistency and quality of workouts matter far more than quantity. You don’t need to spend hours in the gym; you just need to be smart with your time.”
Women Should Train Differently Than Men
False.
This myth is particularly persistent. Women often worry that lifting heavy weights will make them “bulky.” The truth is, women and men should train similarly when it comes to strength training. Hormonal differences mean that women won’t bulk up in the same way men might, even when lifting heavy weights.
Most women who lift weights want to achieve a lean, toned look, which comes from building muscle and losing fat. Lifting heavier weights won’t turn you into a bodybuilder overnight. In fact, it’s an essential part of achieving the lean and toned physique many women desire.
I’ve had countless debates with my wife over this. She’s convinced that lifting anything heavier than a handbag will turn her into The Hulk, but the reality is far from that. Even men, who have higher levels of testosterone, struggle to gain significant muscle mass without a rigorous and sustained training and nutrition plan.
As strength coach Mark Rippetoe famously said, “Strong people are harder to kill than weak people, and more useful in general.”
How to Look Like a Swimmer: The Reality
Now, let’s tackle the big question: How do you look like a swimmer? The straightforward answer is, you probably can’t—at least not exactly.
In asking how to look like a swimmer, you must understand this: Athletes don’t look the way they do because of their sport; they gravitate toward their sport because of their genetics. This is a crucial distinction that many overlook. Swimmers, rugby players, and footballers often have body types that make them excel in their chosen sport. A swimmer, for instance, might have a long torso, broad shoulders, and a natural propensity for muscle endurance, which makes them ideally suited for swimming.
It’s not the sport that creates the body, but the body that finds its best expression in the sport. Genetics play a huge role in determining how your body responds to training. While hard work and dedication are crucial, they can only take you so far if your genetics aren’t aligned with the physical demands of a particular sport.
Let’s consider some popular Body examples
- Swimmers: They often have a long torso and shorter legs, broad shoulders, and a powerful back and shoulders. This body type is advantageous in swimming, but it’s not something that can be entirely achieved through swimming alone.
- Rugby players: They tend to have a naturally muscular build with strong, powerful legs, which is beneficial for the demands of the sport. Simply playing rugby won’t give you these traits if you don’t already have a predisposition toward them.
- Footballers (Soccer Players): Players like Cristiano Ronaldo are known for their lean, muscular physiques. However, this is a combination of genetics, intense training, and strict dietary control.
So, while swimming can certainly help you build a lean, strong physique, it won’t change your fundamental body structure. You might not end up with the exact swimmer’s body you envision, but you can still achieve your best possible physique through a combination of strength training, a balanced diet, and maintaining a healthy body fat percentage. And don’t get caught up in the cellulite lie.
Key Takeaways
- Genetics Play a Major Role: The body type of elite athletes is largely determined by their genetics, not just their sport.
- Training Won’t Change Your Body Type: While exercise can improve your physique, it won’t transform your fundamental body structure.
- Focus on Overall Health: Aim to improve your fitness and health, rather than trying to emulate someone else’s body type.
Action Plan: What You Can Do
- Set Realistic Goals: Focus on improving your fitness and health rather than aiming for an unattainable physique. Use your own body as the benchmark for progress.
- Incorporate Strength Training: Build muscle to improve your overall body composition. This is crucial for achieving a lean, toned look.
- Maintain a Healthy Diet: Remember, diet is key to fat loss. Focus on a balanced diet that supports your fitness goals without being overly restrictive.
Conclusion: Setting Realistic Goals
Setting unrealistic fitness goals, such as trying to achieve a body type that is genetically out of reach, can lead to frustration and burnout. Instead, focus on improving your own physique and achieving a body that is healthy, strong, and fit. Celebrate the progress you make along the way, and remember that the journey to fitness is personal and unique to you. Build your self esteem the right way.
Don’t fall into the trap of comparing yourself to elite athletes whose bodies are products of both genetics and training. Instead, look in the mirror and strive to be the best version of yourself. With dedication, the right approach to training and diet, and realistic goals, you can achieve a physique that you’re proud of—one that is uniquely yours.
So, the next time you find yourself wondering how to look like a swimmer, remember that it’s not about mimicking someone else’s physique. It’s about working with what you’ve got and making it the best it can be. Post breakup, embrace your unique body, train smart, and most importantly, enjoy the process. You might not end up looking like an Olympic swimmer, but you will end up looking like the best version of yourself—and that’s something worth striving for.
Matt