Another one on the weight loss train (or boat?)

Rowing for weight loss or weight control? Start here.

Re: Another one on the weight loss train (or boat?)

Postby Bob S. » April 16th, 2012, 5:40 pm

Little John wrote:After 6 weeks at UT2, I started UT1 yesterday and was surprised to see that I need to really pull the thing hard to get into the heartrate range it recommends. It looks like I begin the quest for bigger shoulders now!


Rowers don't show all that much in the shoulders. Its the lats that do the bulk of the arm pull work and rowers definitely show that. But never forget that the pull (with the arms) is secondary to the push (with the legs). Its the quads that really show what rowers do the work with.

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Re: Another one on the weight loss train (or boat?)

Postby Little John » April 23rd, 2012, 2:39 pm

Good point Bob, but it's also inspiring me to step up my lifting routine a bit, and I'm starting to add legs to the lifting routine. And, good lord, do I hate lifting with my legs... Just one-legged incline squats, I'm limited with the Total Gym so I can't isolate easily, but it's still a good burn.
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Re: Another one on the weight loss train (or boat?)

Postby bepah » April 23rd, 2012, 3:50 pm

It is easy to elevate the heartrate using increased arm action, but it is exceptionally ineffective toward goo rowing technique. Well over half of the power comes from the legs. Using harder (much harder) pushing will also elevate your heartrate as well.....you will be surprised at how long you will be able to maintain using harder pushin with thebase work you have already don. any increase in arm 'pull' will wear you out much more quickly, but your heart rate will go up! for no real impact, of course,....you need to maintain that higher rate for a longer time at UT1.
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Re: Another one on the weight loss train (or boat?)

Postby Little John » April 23rd, 2012, 5:30 pm

I've definitely noticed that I have to be more "perfect" in my technique at UT1 if I'm in it for the long haul, and I definitely see and feel the increased calorie burn, without the wipeout when I'm favoring the upper body.
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Re: Another one on the weight loss train (or boat?)

Postby jeremycfr » May 8th, 2012, 4:55 pm

I have been rowing on and off for a few years now with moderate success. I either went on a diet with little exercise or would exercise but increase my food intake. A few weeks ago my doctor had "the talk" with me about my health. He said that if I was not careful he gave me no more than 5 years before I would need insulin. We worked out a diet plan (that is close to starving) and he left the workouts to me. I started using RowPro so I could race against myself. my 10 minute workouts went to 15 then 20 and now 30 in a very short period of time. Since May 1 I have averaged almost 8,000 meters per day.

I have also lost 16 lbs in 3 weeks and I hope to loose 2 to 3 times that over the next several months. It is not easy and it was something I had to make my mind up about. No one can tell you to lose weight, if you have bought into it lock stock and barrell. I am still pretty weak and it take all of my being not to cheat, but each day gets a little easier. Find one thing (just one) that you can live without and after a while find something else. Replace it with better foods.

If I can do it, anyone can!
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Re: Another one on the weight loss train (or boat?)

Postby Little John » May 9th, 2012, 7:39 am

Hey Jeremy,
My doc had a similar conversation - no diabetes threat, but the high cholesterol and high BP made up for that. I've been (mostly) effective in reducing my caloric intake, and I generated a workout plan (http://concept2.co.uk/weightloss/interactive) that I only skipped for a business trip (and lost 2+ pounds while away). I'm down 25 lbs from mid-Feb, making that 100# goal seem a little more attainable. Summer will be tricky, with vacations, cookouts, etc., but not impossible - early August is a motorcycle rally, with alcohol and bbq a'plenty, I figure if I can get in a 1-hr walk each day (doable), I'll be alright.
The next dietary phase is to reduce my fat intake to get a stronger carb ratio. I've been tracking all that using LoseIt, so I just need to figure out where the fat is coming from (there's plenty of low-hanging fruit to choose from, I doubt it will be too challenging).
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Re: Another one on the weight loss train (or boat?)

Postby jeremycfr » May 14th, 2012, 3:01 pm

I am four weeks on my rowing/diet and I weighed in 18 lbs lighter today at the doctor's office. I also have increased the intensity of my workouts. I now have hope that I can shed another 40 lbs in the next few months. B)
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Re: Another one on the weight loss train (or boat?)

Postby bepah » May 14th, 2012, 4:34 pm

jeremycfr wrote:I am four weeks on my rowing/diet and I weighed in 18 lbs lighter today at the doctor's office. I also have increased the intensity of my workouts. I now have hope that I can shed another 40 lbs in the next few months. B)


For what its worth, according to the calorie calculator and my PM3 monitor, I used 2878 calories Saturday during the marathon. I would imagine that you might consider endurance rows as well as high intensity sessions. Good luck with your training.
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Re: Another one on the weight loss train (or boat?)

Postby jeremycfr » May 15th, 2012, 9:40 am

For what its worth, according to the calorie calculator and my PM3 monitor, I used 2878 calories Saturday during the marathon. I would imagine that you might consider endurance rows as well as high intensity sessions. Good luck with your training.


I actually had a similar idea. Today I rowed 40 minutes to increase my time on the rower. It will be hard to do much more during the week (I start working 10 hour days next week), but on the weekends I plan to keep expanding it to longer stretches. My first goal is a 1/2 marathon, but I am not there yet.
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Re: Another one on the weight loss train (or boat?)

Postby WingedFoot » May 23rd, 2012, 1:01 pm

I'm a former elite-ish rower, turned coach, turned overweight guy so the times in my signature reflect the former me. Is there any chance you guys row during your work day....like at lunch? I work anywhere from 10-16 hours a day which leaves basically zero time for exercising. Four weeks ago I brought the erg to work and it's been my business to row during my lunch break. Now my evenings are free and if I happen to have an early day I will do a second row.

I love the mid day workout. It gives me energy to finish off the work day strong not to mention I've started to give back some of the weight I've selfishly kept for so long.
"Sit up like a doberman staring at a piece of steak"

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Re: Another one on the weight loss train (or boat?)

Postby Bob S. » May 23rd, 2012, 8:12 pm

WingedFoot wrote:I'm a former elite-ish rower, turned coach, turned overweight guy so the times in my signature reflect the former me. Is there any chance you guys row during your work day....like at lunch? I work anywhere from 10-16 hours a day which leaves basically zero time for exercising. Four weeks ago I brought the erg to work and it's been my business to row during my lunch break. Now my evenings are free and if I happen to have an early day I will do a second row.

I love the mid day workout. It gives me energy to finish off the work day strong not to mention I've started to give back some of the weight I've selfishly kept for so long.


That is the story of how the popular Pete Plan got started:

http://thepeteplan.wordpress.com/the-pete-plan/

So you are in good company.

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Re: Another one on the weight loss train (or boat?)

Postby jeremycfr » June 3rd, 2012, 4:19 pm

Just an update. When I weighed in last week at the doctor's office, I had lost 30 lbs (in 6 weeks). I have another weigh in Monday and I expect it to be even better. :D
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Re: Another one on the weight loss train (or boat?)

Postby Little John » June 25th, 2012, 4:16 pm

Checking in with a status update. I've started doing my AT level rows. Having a hard time getting up to that target heartrate (147-155 bpm), so I've been doing an all-out sprint for a minute before the AT round starts. Gets the heartrate up above target (155-160), and then I can bring it down and maintain.

Eating better. Still getting some crap in, but I need that for sanity. Getting my bloodwork done for some followup next weekend. I would hope it's better, everything else is (blood pressure, belt size...)

So far I'm down 35 lbs. Not quite at target, but I had a plateau all May, and I seem to be tracking in the right direction now. Going away on vacation next week, can't bring the rower with me, but I'll have my bike, so I can go out for a few rides during that week, plus swimming and kayaking.
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Re: Another one on the weight loss train (or boat?)

Postby jeremycfr » July 5th, 2012, 12:23 pm

Little John wrote:Checking in with a status update. I've started doing my AT level rows. Having a hard time getting up to that target heartrate (147-155 bpm), so I've been doing an all-out sprint for a minute before the AT round starts. Gets the heartrate up above target (155-160), and then I can bring it down and maintain.

Eating better. Still getting some crap in, but I need that for sanity. Getting my bloodwork done for some followup next weekend. I would hope it's better, everything else is (blood pressure, belt size...)

So far I'm down 35 lbs. Not quite at target, but I had a plateau all May, and I seem to be tracking in the right direction now. Going away on vacation next week, can't bring the rower with me, but I'll have my bike, so I can go out for a few rides during that week, plus swimming and kayaking.


That is wonderful. 35 lbs is nothing to sneeze at (heck it is the same weight as one of my children. I am now down 55 lbs and 8.5 inches on my waist. It just takes time and to keep working at it. Thanks for the update!
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Re: Another one on the weight loss train (or boat?)

Postby Little John » July 10th, 2012, 7:45 am

jeremycfr wrote:
That is wonderful. 35 lbs is nothing to sneeze at (heck it is the same weight as one of my children. I am now down 55 lbs and 8.5 inches on my waist. It just takes time and to keep working at it. Thanks for the update!


Wow, I just saw some of your progress, that's very impressive, and a lot faster than I'm going. Summer months are always a little harder for me to find time to exercise, and you have me thinking about doing a little morning routine - maybe a 2K "jog" in the morning, just to get everything pumping, and stick to my usual evening routine (4 days row, 2 days lift, 1 day rest)... I'll have to think about this one.
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