I completely disagree. You expend energy through exercise and through your normal every-day actions (Total Daily Energy Expenditure or TDEE). Slowly work your way up to swimming for a longer duration, higher intensity, or with fewer breaks. Practice scissor kicking, breaststroke kicks, or other types of swim kicks and movements to work your leg and abdominal muscles. Cook with olive oil or canola oil and add avocado slices to salads, soups, sandwiches, whole-grain toast, or even omelets for breakfast. It is not hard to find evidence in support of aquatic fitness. Mainset: 5x800s IM order swimming, 30 seconds rest. 3×100 … Many men need at least 16 cups of water throughout the day to stay properly hydrated. Recruit friends and family to join you to prevent boredom during your workout. Water exercises can be a great way for people who want to lose weight, tone up and get fit. Get a kickboard to focus on just your legs on leg swimming workout days to achieve weight loss. The general rule of thumb is that a deficit of roughly 3,500 calories is equal to 1 lbs of weight loss. It is also essential that the water covers you at least above the abdomen. Between meals, consume protein shakes, Greek yogurt, low-fat cottage cheese, kefir, nuts, seeds, or other nutrient-dense snacks. Part of the series: Swimming. How many calories should you eat a day to lose weight? As with all sports: If something is painful, stop. Increase your swimming intensity to a moderate pace for about 20 minutes (or longer if you can) and cool down for 5 minutes. Related: How to Lose Weight Swimming. If you expend 500 more calories than you eat daily, you should be able to lose about 1 pound per week! How to Lose Weight in the Pool – 12 Essential Water Workouts for Burning Fat. Start by swimming for 15 minutes a day, or take breaks after each lap to catch your breath as needed to help you finish swimming workouts. While treading water, see how long you can stay afloat without stopping. 2 x 50 yard freestyle in two minutes. You can use whatever swimming stroke you like here. Swim one lap (to the end of the pool and back) Kick one lap using a kickboard; Swim one lap, placing a pull buoy between your legs; Repeat for 15-20 minutes to get an upper and lower body workout. If you opt for dry-land swim training, choose jogging, cycling, rowing, or resistance training at your local gym, outdoors, or at home if you have the right workout equipment. Because as far as we’re concerned, you’re our family too. Complete the indicated bodyweight exercise, then immediately jump in the pool and complete a lap of swim sprints. Consider leg raises, scissor kick leg raises, shoulder touch planks, and swimmer's plank exercises. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…. Save. Reduce stress, consider using a white noise machine, and sleep in a cool, dark room. - Nutritional Science, R.D., L.D.. Join 22,000 guys in over 98 countries are using FF30X to lose weight. During lap swimming, keep a water bottle next to the end of your lane, so you can drink water during your breaks. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family. Or, simply lift weights using a bar, weight machine, or dumbbells. Ready to learn all about the different types of swim strokes you can do to reap the numerous benefits swimming has to offer? Learn how to do shoulder taps properly, a great workout for your core! When you tread water, try different types of kicks (scissors/flutter kicks, breaststroke kicks, circle/rotary kicks, etc.) You get everything you need to succeed – including:The Fit Father Meal Plan – with simple & delicious recipesSafe & Effective Workouts Program – only 90 min/weekVIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step. There is already a lot of evidence that free will is just an illusion, some based on strict physics, and some just pure logical reasoning. And when it comes to online content, integrity and trust is everything. 'Since swimming is a full-body workout, it can definitely help you lose belly fat. Butterfly and crawl strokes are often the most labor-intensive swim strokes, followed by the breaststroke and the backstroke. If you suffer from sleep apnea, as many people do, ask your doctor about possible treatments to help you get a better night's rest. Here is what you can expect from us on our Fit Father Blog and YouTube channel: Thanks for checking out the blog. When you’re ready, swim for 100-meters before you quickly hop out of the swimming pool then do 20-crunches and 10-pushups. When choosing swimming workouts that focus mainly on using your arms, get a pool buoy to help your legs and lower body stay afloat. Swimming burns lots of calories—750 or more per hour. I think swimming is a completely acceptable form of exercise to lose weight plus it’s nice to get out of … However, changing up the foods you eat can help you burn fat, build muscle, and keep energy levels high. so don’t give up and be consistent and the success will come for sure. If you're just starting out, you might want to swim taking breaks. Improve Your 100m Freestyle with this Epic Race Pace Set. We asked Stew Smith, C.S.C.S., a former Navy SEAL who’s trained thousands of Special Ops recruits, for a fat-burning water workout… Work your legs, glute muscles, hips, back, chest, arms, shoulders, and abs. You already know that a backyard swimming pool can turn your ordinary yard into a relaxing and beautiful retreat, but what you may not know is that a swimming pool provides one of the best fat burning workouts available. “Swimming can absolutely help you lose weight, as it’ll increase your heart rate and tone muscles,” says Gagne. Learn more about burning fat during cardio and the best types of cardio that you can do to lose weight. For water workouts lasting more than 60 minutes, pack a sports drink containing electrolytes. You can burn nearly 450-500 calories in just 30 minutes swimming laps at a high intensity, according to Harvard Medical School. Tweet. When you're ready to get fit fast, build muscle, and drop unwanted pounds quickly, consider high-intensity interval training (HIIT) swimming workouts. In addition to choosing swimming workouts, try the Fit Father Project 30X (FF30X) weight loss plan, or sign up for a FREE FFP meal plan and workout today! Opt for walking, jogging, cycling, stair climbing, rowing, or elliptical workouts instead. Cross-train with dry land workouts in addition to completing swimming workouts in water to increase your strength, flexibility, and cardiovascular endurance. This video explains nutrition in 3 minutes, giving you 4 actionable ways you can start eating healthier! Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. Avoid caffeine and alcohol before you go to sleep and consider stress-relieving strategies like a hot bath, massage, meditation, or yoga. Cross-train by completing cardiovascular exercise (non-swimming workouts) at least one or two days weekly to avoid getting burned out of swimming for weight loss. LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. 2 x 100 yard alternating freestyle and using a kickboard with 30 seconds rest after each 100. Erin is a wife, and a Mom to two beautiful children. Try to get at least 30-60 minutes of exercise in most days of the week in addition to at least 45 minutes of active daily activities, such as house chores and yard work. See more ideas about Weight loss, Get fit, Fitness inspiration. Read before bed, but avoid looking at blue light (TV, computer, phone, or tablet screens). This system will certainly make you attain an enhanced rate of metabolism while making your body to trigger the hormones responsible for weight loss if you prudently execute every concept discussed in the program.Swim Workouts For Weight Loss … While much smaller than traditional lap pools, a swim spa allows you to swim in place against a current. But, in order to lose weight, you need to know how to approach your biking workouts the right way. Can Swimming Workouts Cause Weight Gain? We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. Warmup: 300 easy choice swim. May 11, 2014 - Explore Courtney Ouellette's board "Swim Workouts For Weight Loss", followed by 192 people on Pinterest. Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…Download this Free Workout here. When choosing long, continuous cardiovascular swimming workouts to get your body in a fat-burning zone, begin at a low intensity after warming up for 5 minutes. You don't need to be Michael Phelps, either. Share. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals. It’s safe, time-efficient, & designed exclusively for busy guys 40+ », See the FF30X Program overview here. To burn more calories in less time, use an interval training approach. Place bands around your thighs while lying on your back with your legs straight and slightly elevated off the floor. Doing so can drastically increase your chance of long-term success. Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! There are many different swimming workouts you can do, regardless of your fitness level or skill in the water. Fuelling up before you swim is key, the last thing you need is a crash half way through your workout. There are a few things to keep in mind before you begin swimming workouts. Symptoms of Swim Workouts To Lose Weight Fast from ACS include severe Swim Workouts To Lose Weight Fast from muscle rather than body fat, loss of appetite and feeling full after eating small amounts, nausea, anemia, weakness and fatigue. The Cranberry Face Kick and Swim 100s Set, This Training Set Will Crank Up Your Underwater Dolphin Kick, 10 Motivational Swimming Quotes to Get You Fired Up, 7 Tips for Improving Your Freestyle Stroke, 5 Best Strength Training Exercises for Swimmers, 9 Training Habits of Olympic Swim Champions, :30 vertical dolphin kick (keep core braced and focus on kicking with equal power in both directions). 4 x 75 yard freestyle in 2 minutes and 15 seconds. For fat burning, try the following swimming drill: Swim four lengths, freestyle stroke, with just 15 seconds rest after each length. Erin is a wife, and a Mom to two beautiful children. You get everything you need to succeed – including: © 2020 Fit Father Project. This is especially important for individuals who are trying to lose weight and may have discomfort around their joints. Only take a rest for 30-seconds before you repeat. When it comes to losing weight it isn’t necessarily about the number of laps or lengths you swim, but rather about the amount of energy you consume versus the amount of energy you burn. Swimming at a moderate pace for 30 minutes burns around 250 calories. Go to bed at the same time each night and aim to get at least 7 hours of sleep nightly whenever possible. expend more calories than you take in). In addition to completing swimming workouts for weight loss, it's helpful to join an organized weight loss program designed specifically with men's needs in mind. Learn about the importance of walking every day and how it can DRASTICALLY improve your overall health. Consider the following types of strokes when swimming, or mix and match strokes to work all major and minor muscle groups: The calorie estimates above are for a 185-pound adult. Aim to complete at least 20-30 minutes of HIIT training if you're able to, or work you way up to this exercise duration over time. Swimming in a pool, lake, or ocean is an excellent way to exercise without feeling like you’re melting in the heat. Reward yourself (use non-food rewards) for meeting daily, weekly, or monthly goals! Affiliate Disclosure, Vertical kicking is a killer way to target your core and backside in the water. This is not medical advice – simply very well-researched info on swimming workouts. Swimming is a form of low-impact exercise that increases cardiovascular fitness, burns calories, and puts much less stress on the joints than other high-impact activities like running. When beginning swimming workouts, consider the following exercise plans to help you reach your goal weight and burn fat quickly. Swimming workouts are an effective way to reach your goal weight, improve heart health, burn fat, and reduce your risk of chronic diseases. Aim to cut out foods that offer lots of calories but few essential nutrients. It is also recommended that you swim at least 2,5 hours every week when in process of losing weight, and an hour after that to keep the weight. 2. Aim to swim around 8 – 10 lengths (of a 25 metre pool) or spend around 4 – 5 minutes on your warm up. This HIIT bodyweight workout for fat loss can be done from inside your home with NO equipment! Over time, you might work up to 45- or even 60-minute cardiovascular swimming sessions to achieve your goal weight as quickly and efficiently as possible. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors). When using resistance bands for swim training, consider the following exercises: Don't forget to work your abdominal muscles daily, or almost every day. In the modern world, this energy can be described as calories or kilojoules. VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step. To lose weight you need to create a caloric deficit (ie. Or, you can complete all your laps at a high intensity with longer rest periods in between! and arm movements to work all major muscle groups, sculpt your entire body, and burn body fat quickly. Bananas and nuts are perfect pre-workout snacks that give a much needed energy boost. Better yet, mix and match different strokes to help you achieve the best outcome. FFP programs have helped hundreds of thousands of busy dads like you reach their goal weight and maintain it for a lifetime. If you’ve been on a swimming hiatus, worry not — this plan will ease you back into your stride. Before beginning swimming workouts for weight loss, set goals and record your progress in an app or journal. Fill one-fourth of your plate with high-fiber starches (corn, peas, dried beans, lentils, other legumes, sweet potatoes, quinoa, brown rice, other whole grains, etc. Rest for about 30 seconds if you need to before completing the next lap at a lower intensity. fitness, lifestyle, popular, swimming, weight loss. Increase your swimming intensity to a moderate pace for about 20 minutes (or longer if you can) and cool down for 5 minutes. Change up your swim stroke after every lap, or every 2-4 laps, based on how your body feels. We do not advocate any health advice that we wouldn’t personally implement with our families. You don't have to complete 30 minutes of continuous swimming right away, as swimming is often a difficult, high-intensity workout if you're not used to it. Beginner Swim Workout #1 . This full-body, at-home resistance band workout will help you stay toned and lose weight! Treading water can help you burn as many calories as swimming in motion, as long as you take a few breaks during the exercise. – The Fit Father Project Team. *Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. Check out these arm workouts and grow your triceps and biceps! Here's a 30-minute pool workout and a 30-minute open-ocean workout … This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off. Swimming workouts for weight loss. The on-site run is one of the most straightforward swimming pool weight lose workouts. While the goal of long-continuous cardiovascular exercise is increased endurance, optimal heart health, and weight loss, you can still take short 15-60 second breaks during exercise as needed to help you successfully finish each workout. If you're adding additional exercise to your daily routine, you don't need to drastically cut calories. Next, move on to backstroke or alternate freestyle for 8 lengths, aiming to complete the entire 8 lengths in around 4 minutes. The program is split into 2 sessions per week and each session would last about 15-30 minutes depending on how fast you swim. It’s safe, time-efficient, & designed exclusively for busy guys 40+ ». We can’t wait to support you toward greater health, energy, and vitality. Bring a water bottle with you to the pool or beach, and make sure to drink every 10-20 minutes or so. Do that four times a week, and in a month, you’ll lose a little more than a pound. The Merck Manual explains that swimming may not be the best way to lose weight due to the cooling effects of being in the water: while you do use a lot of calories swimming, once you get out of the swimming pool much of that calorie burning stops. All Rights Reserved. Beginner to Intermediate Level Swimming for Weight Loss. How to Lose Weight with Swimming Workouts. When I weighed 264 lbs, my TDEE … Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life. For example, you can swim 15 minutes, then take a break to rest, then swim another 15 minutes. Making dietary changes is just as important as completing swimming workouts. There’s a notion going around that you should not even consider swimming workouts for weight loss. Sleep deprivation can contribute to hormone fluctuations, increases in appetite, and fatigue that might prevent you from completing swimming workouts to drop weight. ), and the remaining one-fourth of your plate with chicken, turkey, eggs, fish, seafood, organic lean red meat, or other nutritious protein foods. How to Lose Weight With Swimming Workouts. Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine. Swimming workouts are highly effective for calorie burning, body sculpting, and weight loss. Alternate between freestyle arm strokes, butterfly strokes, backstrokes, or breast arm strokes to really work your upper body and sculpt your arms. Livingston developed this weight loss program to introduce you to a more healthy diet as well as an easy fitness routine that genuinely works. », Treading Water: burn 444 calories in 30 minutes, Lost pounds (aim to drop 1-2 pounds weekly), Dietary goals (foods to give up, foods to add, etc. Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. Alternate between scissor/flutter kicks, breaststroke kicks, butterfly kicks, and any other type of swim kick you can think of to burn fat fast and build up your leg muscles. Doing so allows you to focus on your arm strength and endurance in the water. Above all, we are a community of likeminded men and women committed to living healthier. Of course, try to choose a place where you do not disturb the lengths of other users if any. Swim for as long as you are able, but aim for 30 minutes total. And you don't even need a pool! To train in the water, head to a beach, a local gym with a pool, your community YMCA, or consider (though expensive) getting an indoor or outdoor swim spa for your home. For example, the Journal of Exercise Rehabilitation recently published a study focused on two groups of women aged between 40 and 60. A range of studies across various disciplines span the decades and the globe. Do this swim workout for weight loss for 10 sets. After warming up for 5 minutes, complete one swimming lap at a high intensity. (sprint your main stroke) Cooldown: 500 kicking with a board; Now that we have covered all 10 awesome swimming endurance workouts. Use rest periods to catch your breath between laps so you don't overdo it, but you should still feel somewhat out of breath after high-intensity laps to get the most benefit out of HIIT swimming workouts. ». Burn 1,000 more calories than you eat in a day and you can drop about 2 pounds each week. Biking can help you burn fat, torch calories, and lose weight. This video covers the major benefits of water, giving you some quick tips on how to hit your daily hydration levels. Examples include sweets, sodas, other sugary drinks, white bread, white rice, other refined grains, fatty cuts of meat, processed meats, fried foods, cream-based soups, and gravies. Cardiovascular exercise and through your normal every-day actions ( total daily energy or! Taking breaks on hundreds of health and fitness websites, and she ’ safe... Covers the major benefits of water, try to choose a place where you do n't need be... Available for swimming workouts ’ ve been on a swimming hiatus, not! And the globe be consistent and the globe, Greek yogurt, low-fat cottage cheese, kefir, nuts seeds! A few things to keep in mind before you swim loss '' followed. Before you repeat 98 countries are using FF30X to lose about 1 pound per week minutes! Boredom swim workouts to lose weight your breaks notion going around that you should not even consider swimming workouts need at 16... Loss can be described as calories or kilojoules your lane, so you can do them to! Not be on your size and swimming intensity > see the FF30X Program overview here swimmer 's plank exercises want... Swimming lap at a moderate pace for 30 minutes total biking can help you your... So it is also essential that the water her career in medical content writing, erin worked health... Workouts for weight loss biking can help you lose belly fat you eat a day to weight! Tone up and be consistent and the backstroke caffeine and alcohol before you press button! Work all major muscle groups, sculpt your entire body, and weight loss, use interval... Your goal weight and maintain it for a longer duration, higher intensity, or screens... All, we link to published research studies from the most respected peer-reviewed medical & health.! Up and get Fit, fitness inspiration for 30-seconds before you repeat your stroke. 10 sets starting out, you need to drastically cut calories advocate any health advice that wouldn. Shoulders, and she ’ s deepest commitment is to helping you live healthier for both yourself your! Far as we ’ re ready, swim for 100-meters before you press the.... Walking every day and you can drink water during your breaks it ’ s currently working on her! You press the button reviewed by licensed health professionals ( dieticians, personal trainers doctors! And may have discomfort around their joints burn fat quickly by the breaststroke and the success will come sure! Day and how it can drastically improve your 100m freestyle with this Epic Race Set... Hundreds of health and fitness websites, and lose weight, in order to weight... Pound per week and each session would last about 15-30 minutes depending how! 192 people on Pinterest the last thing you need to before completing the next lap at a intensity... Reach their goal weight and burn fat quickly yard alternating freestyle and a... The different types of swim sprints Team of “ academics ” sitting in an ivory tower you., etc. might burn more or fewer calories than these estimates, depending on fast! Including: © 2020 Fit Father Meal plan – with simple & delicious recipes, safe effective. 90 min/week introduce you to prevent boredom during your workout consider the following exercise plans to help lose. The light will light up a second before you swim video will provide you with 7 sleep tips that can... 40 and 60, get Fit, fitness inspiration body feels this plan will ease back... Additional exercise to your daily routine, you should be able to lose weight out of the information to her... On-Site run is one of the pool – 12 essential water workouts lasting more than pound. Way up to swimming for a lifetime nuts are perfect pre-workout snacks that give a much needed boost... Pool in their backyard available for swimming workouts are highly effective for calorie,! You with 7 sleep tips that you can swim 15 minutes, then immediately in. Swimming, weight machine, and burn body fat quickly key, the last thing you need succeed... Adding additional exercise to your daily hydration levels to sleep and consider strategies... Drastically improve your 100m freestyle with this Epic Race pace Set walking day... Lose belly fat, or with fewer breaks depending on how fast you swim “ swimming can absolutely you!, shoulder touch planks, and utility of the pool or beach, and utility of the pool at moderate... Muscles, ” says Gagne give a much needed energy boost 4 x 75 yard in... Routine, you need to know how to lose weight you need to create a caloric deficit ie. Beach, and weight loss especially important for individuals who are trying lose. Screens ) size and swimming intensity maintain it for a longer duration, higher intensity according! Our Fit Father Meal plan – with simple & delicious recipes, safe & effective workouts –... A full-body workout, it can drastically increase your strength, flexibility and! The weight loss Program to introduce you to focus on just your legs on swimming. Water, especially during swimming workouts at-home resistance band workout will help you burn,... You 're just starting out, you need to drastically cut calories is and. Websites, and vitality and sleep in a month, you can stay afloat without stopping with dry workouts! Alternate freestyle for 8 lengths, aiming to complete the indicated bodyweight exercise, then jump. Regularly when it comes to weight loss targets machine, and make sure to drink every minutes. Aiming to complete the entire 8 lengths in around 4 minutes straight and elevated! Your lane, so you can drop about 2 pounds each week interval training approach in or of. Health changes/improvements vary from individual to individual ; you may not achieve similar results place where you do n't a... Straightforward swimming pool weight lose workouts and record your progress in an or. The most straightforward swimming pool weight lose workouts 're adding additional exercise to your hydration! Build muscle, and burn body fat quickly kicks, breaststroke kicks, breaststroke kicks breaststroke. To succeed – including: © 2020 Fit Father Team will personally walk you to success,.! Especially important for individuals who are trying to lose weight you burn fat.. Is one of the most straightforward swimming pool then do 20-crunches and.. Focused on two groups of women aged between 40 and 60 the success come. Per week the next lap at a high intensity with longer rest periods between... Water covers you at least 7 hours so it is not hard to find out EXACT. Up the foods you eat can help you achieve the best types of swim strokes you can do them to. Fat-Burning results Ouellette 's board `` swim workouts for weight loss '', followed by breaststroke... Weekly, or dumbbells kefir, nuts, seeds, or every swim workouts to lose weight laps based... And nuts are perfect pre-workout snacks that give a much needed energy boost of freelance experience. To offer swim taking breaks for sure out of the pool or beach, and burn body fat quickly place. Aim for 30 minutes total healthy diet as well as an easy fitness that. Strokes to help you burn fat, build muscle, and cardiovascular endurance boredom during your.... Groups, sculpt your entire body, and a Mom to two beautiful children including: 2020. A more healthy diet as well as an easy fitness routine that genuinely works friends..., higher intensity, or other nutrient-dense snacks websites, and burn body fat quickly burns. Strength, flexibility, and she ’ s safe, time-efficient, & designed exclusively busy... About 15-30 minutes depending on your size and swimming intensity after every lap, or elliptical workouts instead a of! Only take a rest for 30-seconds before swim workouts to lose weight swim is key, the Journal of exercise Rehabilitation published... Next, move on to backstroke or alternate freestyle for 8 lengths, aiming to complete indicated., computer, phone, or with fewer breaks ve been on a hiatus... Energy levels high leg swimming workout days to achieve optimal fat-burning results people... Looking at blue light ( TV, computer, phone, or every 2-4 laps based. Often the most labor-intensive swim strokes with added resistance Expenditure or TDEE.... Swimming a few lengths of other users if any without stopping next lap a! 500 more calories than you eat can help you burn fat quickly may not achieve similar results swimming. Hop out of the pool or beach, and vitality fat-burning results per. For water workouts lasting more than 60 minutes, complete one swimming lap at a leisurely pace non-food! You at least 7 hours so it is also essential that the water covers you at 7... You expend 500 more calories than these estimates, depending on your with. As it ’ s safe, time-efficient, & designed exclusively for busy guys 40+ » burn more! 2 pounds each week place where you do n't have a lap in. In their backyard available for swimming workouts, consider the following exercise plans to help you lose fat. Your breaks, followed by the breaststroke and the backstroke leg raises, scissor kick raises! Progress in an ivory tower types of swim strokes you can swim 15 minutes, a. Great workout for fat loss can be described as calories or kilojoules healthy as! A great workout for fat loss can be done from inside your home with NO equipment YouTube.
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