Rowing to Regain Myself

Rowing for weight loss or weight control? Start here.

Re: Rowing to Regain Myself

Postby livingkennedy » January 11th, 2018, 3:34 pm

Update - I weighed in yesterday at 258, down about 9 lbs in the first 3 weeks of the plan (1 week of following the Mediterranean diet + 16/8 intermittent fasting). My row times are improving more rapidly than I had hoped, and frankly I'm just feeling good. More energy, getting great sleep, feeling very motivated. Surprisingly the intermittent fasting is no challenge at all, I'll wake up hungry but within a few hours I'm feeling normal - in some cases better than after having breakfast.

Process process process!

Let me know if you want any advice on training for FM or above. I made enough mistakes to probably help you out. Oct/Nov is a good target to aim for and you might surprise yourself and get their earlier.


I'll take any tips I can get!
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Re: Rowing to Regain Myself

Postby Dangerscouse » January 11th, 2018, 4:19 pm

Great news Brandon. Half the battle for a FM is confidence and it sounds like you're full of it.

I found after about 30-35km it gets notably harder when doing a FM. You need to keep your carbs topped up from an early stage as there's no quick solution if you bonk. I tried to drink, one handed, every 20 mins and you can stop for a quick stretch energy gel if you want to.

Experiment with energy gels, some will give you stomach ache. Tailwind is expensive but really good. I also found High 5 gels to be good and they are very reasonably priced in the UK. Diluted OJ, 50/50 with water and a pinch of salt and sugar is a great sports drink along with water. On the Gatorade website there's a sweat calculator to help figure out how much you should be drinking. It's also important to check if you're a salty sweater; I am and it's easy to tell by tasting your sweat. If it tastes quite salty make sure you put more salt in the drink or have an electrolyte drink too. I also had jelly beans and salted nuts to have as a very quick snack when I stopped for a quick stretch.

A cut up yoga mat in a pillow case is a great solution for making the seat more comfortable. I found it worked best to not use it for the first 1-1.5 hours as it provides more relief later on.

Build up the distance slowly, possibly 1-2km a week and tailor the pace accordingly. Enjoy the good days and feed your confidence as often as possible. Mentally envisage you completing the distance as much as possible and stay positive and optimistic, it's a very powerful part of the training. I dislocated a finger and chipped a bone at the end of August, three days later i completed a 30km row. Without positivity and optimism it would have totally derailed me as amazingly there wasn't much pain but it didn't look great.

Seriously the thought of an FM is worse than the reality. It's far from easy but it's achievable with effort and dedication.
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

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Re: Rowing to Regain Myself

Postby livingkennedy » February 1st, 2018, 7:10 pm

Quick update here - weighed myself yesterday and this morning and I'm proud to report that 6 weeks into the BPP I'm down to 253 lbs, 14 lbs down from where I started!

I've been taking a pretty reasonable approach to the diet aspect, doing the 16/8 intermittent fasting on most days and still following the Mediterranean diet with a few minor additions to maintain my sanity. Trying to hit the erg just about every day, and just generally trying to live a more healthy lifestyle.

What I'm noticing is that by making exercise a daily priority, diet naturally follows. I work at a company that produces bake mixes (think Betty Crocker, but not Betty Crocker) so food temptations are real. About a week ago I slipped up and had a brownie in the afternoon, came home to row and felt like throwing up throughout. The erg just makes me work so hard that my engine needs the right kind of fuel or it doesn't want to run. The two main tenants of my lifestyle change have been working in concert, feeding into each other, and it has been fantastic.

Going forward I anticipate motivation will wane and wax, but I'm feeling very strongly that the erg has been the key cog in my successful start and will remain so for years to come.
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Re: Rowing to Regain Myself

Postby Johnny6162 » February 4th, 2018, 2:33 pm

I've just been reading these posts to give myself inspiration. I see the BPP seems very popular and is getting results for people. I'm on the Interactive Weight Loss Programme and just starting week 3.

So far I'm seeing the weight dropping and I'm definitely getting fitter and stronger.

I can definitely feel increased firmness in my thighs and my arms look fuller around the bicep area. Would it be fair to say that this could even be representing some muscle weight gain whilst also losing weight through fat loss? I'm not sure if I would have merely firmed up muscle I have or gained some.

Keep it up everyone.
51 Years Old, 6' 1/2", 112kg (247lbs),
Aim to be 100kg before the summer.
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Re: Rowing to Regain Myself

Postby paule23 » February 4th, 2018, 6:04 pm

Good effort so far, and great to hear you're combining fitness with diet.

I've been back at the gym 2 months but had no weight loss, turns you you can't magic away those lbs with a bit of training and the same old diet. Some tough choices ahead.....especially that gorgeous cream roulade birthday cake my wide baked me. Weight loss might have to wait another few days. :D
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Re: Rowing to Regain Myself

Postby Neorticros » February 5th, 2018, 12:00 pm

You should show some respect to a cake prepared with so much love. First things come first :)
As long as you are not married to Coca-cola or Heineken CEO's you'll be fine.
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Re: Rowing to Regain Myself

Postby Dangerscouse » February 5th, 2018, 1:03 pm

Johnny6162 wrote:I've just been reading these posts to give myself inspiration. I see the BPP seems very popular and is getting results for people. I'm on the Interactive Weight Loss Programme and just starting week 3.

So far I'm seeing the weight dropping and I'm definitely getting fitter and stronger.

I can definitely feel increased firmness in my thighs and my arms look fuller around the bicep area. Would it be fair to say that this could even be representing some muscle weight gain whilst also losing weight through fat loss? I'm not sure if I would have merely firmed up muscle I have or gained some.

Keep it up everyone.


Probably a bit of both. Muscle memory will be firming you up if you've not trained for ages
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

Instagram: stuwenman
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Re: Rowing to Regain Myself

Postby livingkennedy » February 5th, 2018, 1:07 pm

I've been back at the gym 2 months but had no weight loss, turns you you can't magic away those lbs with a bit of training and the same old diet. Some tough choices ahead.....especially that gorgeous cream roulade birthday cake my wide baked me. Weight loss might have to wait another few days. :D


Isn't it the best/worst problem to have?!?!?!

Right when I turned 30 in December and stepped on the scale for the first time in about a year (my "ah ha!" moment to get my posterior into something resembling "shape") my girlfriend was downstairs putting the finishing touches on a chocolate cake with layers of cheesecake built in.

Don't get me wrong: I ate a slice of cake. But then we had this massive, delicious, diet-poison cake sitting in the fridge. I told myself looking at that scale that going forward - until significant progress has been achieved - diet and exercise would be my medicine, something I'd follow through on as if prescribed since I could reasonably assume any physician would give advice along those lines.

The cake then became a bit of a problem because pre-stepping on the scale me would have had no problem pounding that cake down slice at a time over the course of a week, but post-stepping on the scale me found that whole idea to be counter to my larger goals. Had to explain to the lady-friend that as much as I appreciated the gesture and loved the cake, I would only be helping myself to that one slice.

@paule23 - what are you working on back at the gym?

I've just been reading these posts to give myself inspiration. I see the BPP seems very popular and is getting results for people. I'm on the Interactive Weight Loss Programme and just starting week 3.

So far I'm seeing the weight dropping and I'm definitely getting fitter and stronger.

I can definitely feel increased firmness in my thighs and my arms look fuller around the bicep area. Would it be fair to say that this could even be representing some muscle weight gain whilst also losing weight through fat loss? I'm not sure if I would have merely firmed up muscle I have or gained some.

Keep it up everyone.


Johnny - How do you like the interactive weight loss programme? I looked into it, but the variety and detailed instructions of the BPP really appealed to me.
Brandon
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Re: Rowing to Regain Myself

Postby Johnny6162 » February 6th, 2018, 2:38 am

Brandon,
I'm really enjoying it. I did it years ago having not done any exercise if any kind for a decade leading up to it and found it a lot easier and steady. This time around of got a background of being a lazy fella that does do some training so I'm starting at a much higher level.

I'm in week 3 now and I'm training 6 days a week. Yesterday I did an 8 minute warm up and cool down with 3 x 18 minutes UT1 in between. This morning I found myself at my lowest weight since I started and I can see some early days body positives.

I might have to take a look at the BPP at some point. I've not seen it yet.

Cheers all. Keep It Up.
51 Years Old, 6' 1/2", 112kg (247lbs),
Aim to be 100kg before the summer.
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Re: Rowing to Regain Myself

Postby Dreadfish » February 6th, 2018, 5:29 am

Hey Brandon
I'm also doing the Interactive program and am also on week 3. Mine is a lot different to Johnnys one as I entered different parameters. I started doing the BPP but it got into my head a bit so switched to this plan. Seems a lot steadier and it's working for me. After I get done I will restart the BPP.
Erik
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6'4 and 115kg

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Re: Rowing to Regain Myself

Postby strider » February 14th, 2018, 11:27 am

To all on this forum,

Using a heart rate monitor is REALLY valuable. It gives you a critical safety valve feature to know when you can or should continue, and when not. For best longevity to those pushing their health envelope, as your heart rate slows after a hard interval of any duration, it should come down at least 12 beats the first minute, and at least 30 beats within 2 minutes. Push it harder than this and you may not need a five year plan. Just sayin'. Greater reductions, and your heart is doing even better.

I have monster heart disease, dozens of blockages. CABG twelve years ago. A minor heart attack last October, and blockage they really wanted to stent, but they can't get at it, since the wires can not make a W in your arteries zigzagging in reverse up the artery tree.

ANYWAY, I used a concept I found here years ago to monitor my recovery, and workouts. If doing a long steady state workout, or even a strong but not all out interval, eventually your heart rate will start climbing. That climbing heart rate is a presursor to onset of fatigue. If you then back off the workout, or soon, and cooldown, you will actually avoid fatigue, and can workout again the following day. I rarely violated that rule in 10 years of recovery, and it let me regain great fitness for a guy who the cardiologist gave three years to live. I eventually went back on the water, and took up basketball and volleyball. One young man coolly commented that my rowing gave me plenty of strength and energy to outplay lots of younger guys on the volleyball court. For duration, and quickness, not skill.

I term that heart rate monitoring for cardiac drift. It was huge for me. Helped me take a tolerated heart rate of under 100 early in bypass surgery recovery, to easily working out with my heart rate over 170, and even to 183 for 30 minutes of basketball. That took a few years. I never had that as a goal. What I could handle just slowly improved, and kept on improving.

Most of your fitness will come back in a year. If careful with weight training, avoiding injury, you can double your strength almost every year, with just 5% weight increments every 3 weeks. THAT will let you take on almost anything. But you do need to keeo it up. Stop training, and your strength will slowly drop back at about 2-3% per week.

I also eat a very strict low fat diet. Not for weight control, but to stave off angina. It works.
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Re: Rowing to Regain Myself

Postby Ombrax » February 14th, 2018, 6:36 pm

strider wrote:I have monster heart disease, dozens of blockages. CABG twelve years ago. A minor heart attack last October, and blockage they really wanted to stent, but they can't get at it, since the wires can not make a W in your arteries zigzagging in reverse up the artery tree.


Thread drift:

Have you read this article? https://nyti.ms/2BoJ0h6

Heart Stents Are Useless for Most Stable Patients. They’re Still Widely Used.

Why are so many people agreeing to an expensive procedure — and putting themselves at risk — for a placebo effect?



I don't know if it's applicable to you, but it's interesting just the same.

Good Luck
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