How to get the Swimmers Body Male: 8 Uncomfortable Fitness Myths

In this article, you will not only learn how to get the swimmers body male, but you’ll also understand why our perception of achieving a physique like our favourite celebrity or sports star might be unrealistic. I’m sure this won’t be the last time I write a post covering fitness myths debunked. Let’s jump straight into 8 fitness myths busted and why you won’t get the body of a swimmer… probably.

This accompanies and expands on my ultimate myths about muscle building article.

FAQs

1. Can I get a swimmer’s body just by swimming?

Not necessarily. Swimmers often have toned physiques due to their genetics, not solely their training. Swimming is great for cardiovascular fitness and endurance, but achieving a “swimmer’s body” depends more on diet, body fat percentage, and overall strength training.

2. Do I need multiple exercises to hit all angles of a muscle?

No. This is a myth. Effective strength training relies on compound movements and progressive overload. Adding endless exercises does little to improve muscle growth and wastes valuable time.

3. Will high reps and cardio make me look toned?

No, toning is purely about reducing body fat to reveal the muscles beneath. High reps and cardio won’t create definition—building muscle and maintaining a caloric deficit through diet is the key.

4. Can I target fat loss in specific areas, like my stomach or thighs?

Unfortunately not. Spot reduction is a myth. Fat loss happens across the entire body and is determined by genetics. You can strengthen specific muscles, but you can’t control where fat is burned.

5. Do ab exercises give me a six-pack?

No. Ab exercises strengthen your core, but a six-pack only becomes visible at a low body fat percentage. Diet is the real game-changer for revealing abs.

6. Do women need to train differently to avoid getting bulky?

Absolutely not. Women don’t have the testosterone levels required for excessive muscle growth. Strength training benefits both men and women, and the fear of getting “too bulky” is unfounded.

7. Do I need to work out for hours every day to see results?

No, quality trumps quantity. Short, focused workouts a few times a week can yield incredible results. Strength training for 2-3 hours a week is often more effective than marathon sessions.

8. Can I achieve the body of my favourite celebrity or athlete?

It’s unlikely unless you share their genetics. Athletes and celebrities often have physical traits that align with their sports or roles. Instead, focus on building the best version of your own physique through diet, strength training, and realistic goal setting.

1. A Muscle Must Be Hit from Multiple Angles and Exercises to Look Ripped and Developed

You may have seen advice recommending you train 5 different exercises for chest (or another body part) to achieve a certain look. It’s 100% false and wasted effort. Genetics dictates your muscle insertions and how strong you’ll get. The only fundamental within your power is making a muscle larger and stronger.

If you want larger muscles, you need a handful of effective exercises to strengthen your muscles. I witness many teens (and adults in fairness) starting their fitness journey by spending an hour on arms and eight different exercises. It’s not needed and counterproductive.

Unfortunately, it’s one of those fitness myths that’s ageless (well, since the steroid era of bodybuilding was introduced). Following your favourite bodybuilder’s workout isn’t going to give you their results just like How to get the swimmers body male isn’t as simple as it seems…

“The idea that multiple exercises are needed to hit every angle of a muscle for growth is a myth. Research shows that compound exercises and progressive overload are sufficient for full muscle development.”
— Brad Schoenfeld, PhD, Science and Development of Muscle Hypertrophy (2016)

2. High Rep Ranges and Plenty of Cardio for a Toned and Sculpted Look

You can make a muscle bigger or smaller. A toned and sculpted look is simply being lean enough to look toned. Reduce your body fat and you’ll seem slimmer, more toned and kiss goodbye to skinny fat. Train a muscle bigger/stronger, and it will be revealed once you’ve reduced your body fat. No amount of rep ranges will give a toned and sculpted look.

“A toned and sculpted appearance is primarily a result of reducing body fat through diet, not high rep ranges or cardio. While cardio aids in fat loss, muscle definition comes from having a lower body fat percentage.”
— Helms, Eric, et al., The Muscle and Strength Pyramid (2015)

3. I’ve Earned My Treat for Exercising

Diet produces fat loss and exercise gives you strengthened muscles, more endurance, or greater flexibility/balance. The amount of calories you burn from a moderate 45-minute cardio session is less than a chocolate bar. This also includes the energy your body naturally would have expended at rest, by keeping you alive.

Exercise offers so many fantastic health benefits; fat loss isn’t one of them. When I’m changing following a workout, I hear this one perpetually, “That’s worked off the curry and beer”. It really hasn’t and as far as fitness myths busting goes, this one is a toughie to overcome.

“Exercise alone is not an effective strategy for fat loss. Research indicates that diet, particularly a caloric deficit, plays a far more significant role in weight management.”
— Hall, Kevin D., Journal of Obesity (2017)

4. Targeting Certain Body Parts for Fat Loss

This one also never dies. Again, you can strengthen/enlarge a muscle. Where the body pulls fat off is entirely genetic. You can’t dictate the outcome anymore than I can erase the latest 6 Marvel films out of existence. Spending 45 minutes in a bums and tums class isn’t going to magically melt fat off those areas. It will strengthen the bum and tum, but diet via a calorie deficit dictates the fat loss/toning impression.

“Spot reduction is a fitness myth. Studies confirm that fat loss occurs throughout the body as a result of a caloric deficit, rather than from targeting specific areas with exercise.”
— Ramirez-Campillo, Rodrigo, et al., Journal of Sports Science & Medicine (2013)

5. Ab Exercises Will Give Me a Toned/Six Pack Midsection

No, strengthening your abdominal muscles (often well worked during a good strength training workout without the need for direct work) and dieting the fat off is the solution. Trying to show abs at too high body fat levels is the equivalent of attempting to see through a solid wall.

Abdominal exercises strengthen the core but do not reduce fat in the abdominal area. A caloric deficit through diet is required to reveal the muscle underneath.”
— Vispute, Sachin, et al., Journal of Strength and Conditioning Research (2011)

6. You Need a Set Number of Days/Hours for Exercise

You really don’t. More isn’t always better when it comes to exercise. I’m not stating that you’ll never have to put in the hours (you’re not going to be able to run a marathon training for 15 mins a week), but generally speaking, if you want to lose fat (and finally understand it’s all diet) and strengthen your muscles, you’d be surprised at how little time you’ll need. check out these great time saving workouts.

Where most people become unstuck is by not splitting the diet and exercise components up. It’s common practice to believe that exercise aids in fat loss (as above). Lose this notion and you’ll be amazed at what can be achieved in just 2 x 30 mins a week, at home with no equipment. I workout for around 3 and a half hours a week. It’s quality vs quantity and you’ll be surprised at how little time it takes to get an efficient muscle building routine set up.

Research shows that as little as 2-3 hours per week of focused strength training can lead to significant improvements in muscle strength and hypertrophy.”
— Westcott, Wayne L., The Physician and Sportsmedicine (2012)

7. Women Should Train No Differently to Men

“I don’t want to get too bulky” is a phrase often used by the fairer sex. I wish this statement would go to the deepest pits of hell and never resurface, and it’s one of those fitness myths busted many times over.

Men and women aren’t different. Hormonal differences will dictate that unless genetically gifted (or cursed depending on your outlook) a woman will never get too bulky. What women really mean is they would like to reveal some muscle tone (without being overcooked) whilst being leaner. This endeavour all boils down to losing fat (diet) and getting stronger (strength training). There are a few disputes that continually wage in my household:
1. Too much clutter around
2. Washing the dishes and assuming the cutlery will wash itself
3. Keeping the toilet seat up

No dispute leaves me lacking energy more than my wife failing to grasp this fact – she’s not going to be the next The Rock if she goes a little heavier in the gym. She’s convinced that after 3 heavy weight training sessions, a bodybuilding career will come calling. Tell that to the countless men who are trying to get bigger every day with little success (and they have the benefit of muscle-building naturally higher levels of testosterone in their body).

Women can engage in the same strength training routines as men without the fear of becoming overly muscular, as testosterone levels in women are much lower, limiting excessive muscle growth.”
— Gentil, Paulo, et al., European Journal of Applied Physiology (2015)

How to Get the Swimmers Body Male – Why It’s Unlikely

This is another tricky one where on the surface seems most logical, but when you delve deeper (we need to), all isn’t as logic would dictate. Certainly, this is one of the more challenging fitness myths to bust because it seems to be based on logical common sense.. This isn’t only applicable to a swimmer’s body but is present across a broad spectrum.

How often have you heard these phrases/or indulged in the thought process yourself?

• Swimmers bodies are wonderfully toned, therefore I’m now a fully fledged fish!
• Rugby players have huge muscular legs, I’m now the next Jonah Lomu
• Look at Cristiano Ronaldo’s body—football is the new sport in my life
• CrossFitters are lean and ripped, I want to take up CrossFit to achieve that look. I don’t know any famous CrossFit athletes to insert something witty here; you can pretend I did.
• Look at Serena Williams. I want her body. Consider me a die-hard tennis player from now on….

The examples above are endless. It’s even transferable to the movie world.

• Ryan Reynolds is shredded in Deadpool, so I’ll follow his workout program to achieve a similar look.
• I’m following Cameron Diaz’s diet and workout. I can’t wait to look like her.

I’m spending a considerable amount of time on this point because you must grasp what I’m advising.

Athletes don’t look like they do as a result of their sport; they do the sport because of their genetics. Think about this for a moment. Generally, people don’t gravitate towards what they’re not good at. Your favourite sports star is at the 0.1% top of their game.

Even a very good local participant will be at the genetic top of the tree. A rugby player excels in the sport because their physique is naturally suited to it. It’s the same for a swimmer or CrossFitter. Do not make the mistake of thinking you’ll look like that person by participating in their sport. You will look what’s optimal for you by leaning down to a good level of body fat and strengthening/growing your muscles.

I’m not dismissing hard work and owning the goal of looking outstanding. I’m advising that genetics play a huge part!

Bonus Tips – Muscle Confusion And bro Science

Think your muscles n need to be constantly confused to grow? You’ll want to check out my extensive article on the muscle confusion myth.

Fed up of not knowing what to read within the shark infested fitness industry world? You’ll want to check out how to spot examples of bro science and tackle fitness industry lies.

Conclusion

Understanding how to get the swimmers body male requires recognising the myths and realities of achieving such a physique. The idea that you can simply train harder or follow a celebrity workout to get their body is misleading. Instead, focus on following a great strength training routine, maintaining a balanced diet, and managing your expectations according to your genetic potential.

It’s crucial to approach fitness with a realistic mindset. Embrace the process of improving your own body rather than comparing it to others. By debunking these fitness myths, you’ll be able to set realistic goals and make meaningful progress in your fitness journey. Remember, the journey to a better physique is personal and unique to each individual.

Chat soon, 

Matt.