Weight Loss Workout Plan Help

Rowing for weight loss or weight control? Start here.
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Wenallewi
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Weight Loss Workout Plan Help

Post by Wenallewi » December 11th, 2019, 4:45 am

Im an 18 year old guy 6''2 and 125kg, I am sick of being unfit, unhealthy and overweight I want to put in the effort I want to try and change but I don't know where to start. I'm not sure what an efficient workout plan that spans over the whole week or just any general tips to help me lose weight, I hope I have posted in the right place...

Erik A
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Re: Weight Loss Workout Plan Help

Post by Erik A » December 11th, 2019, 4:36 pm

look at your diet and start a food diary. i use my fitness pal to log my diet and see where i am over indulging. it also gives a recommended calorie intake based on your age/weight and your goal weight.
for example my reccomended is just under 2000 calories per day to lose weight (similar size to you) (my goal is to get to under 100kg)
then add in your exercise. any exercise is beneficial... no exercise is not. work up to it. as you get fitter and stronger you can do more.
good luck with your goals
Erik
56 yo from New Zealand
6'4 and 125kg

Dangerscouse
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Re: Weight Loss Workout Plan Help

Post by Dangerscouse » December 11th, 2019, 4:45 pm

Welcome to the forum and for rowing doing long and slow sessions (preferably 40 mins +) will be the most beneficial for weight loss.

Best of luck with it all
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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Ombrax
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Re: Weight Loss Workout Plan Help

Post by Ombrax » December 11th, 2019, 11:04 pm

I agree, long rows will be beneficial, but a long, hard look at diet and correcting as many issues as possible there should probably be at the top of the list.

Calorie input = Item #1a
Calorie output = Item #1b

Bottom line, in my non-expert opinion: you're most likely to succeed if you put thought and effort into both.

edinborogh
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Re: Weight Loss Workout Plan Help

Post by edinborogh » December 12th, 2019, 2:12 am

i lost 12 KG's in one year without changing my diet. i worked my way to long and slow rows until i was able to row for 60 minutes at a low stroke rate.

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Ombrax
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Re: Weight Loss Workout Plan Help

Post by Ombrax » December 12th, 2019, 2:42 am

edinborogh wrote:
December 12th, 2019, 2:12 am
i lost 12 KG's in one year without changing my diet. i worked my way to long and slow rows until i was able to row for 60 minutes at a low stroke rate.
Congratulations. :)

Just out of curiosity, what was your pace? (Let say that 2k is/was your "nearly killed myself doing it" 2k pace, and your pace for you 60 minute row was 2k + X, what was X in seconds?)

I ask because I really should do more long and slow stuff, but am having a hard time forcing myself to slow down, so I rarely row for more than 30 minutes.

kpaine
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Re: Weight Loss Workout Plan Help

Post by kpaine » December 24th, 2019, 10:25 pm

Ombrax wrote:
December 12th, 2019, 2:42 am
edinborogh wrote:
December 12th, 2019, 2:12 am
i lost 12 KG's in one year without changing my diet. i worked my way to long and slow rows until i was able to row for 60 minutes at a low stroke rate.
Congratulations. :)

Just out of curiosity, what was your pace? (Let say that 2k is/was your "nearly killed myself doing it" 2k pace, and your pace for you 60 minute row was 2k + X, what was X in seconds?)

I ask because I really should do more long and slow stuff, but am having a hard time forcing myself to slow down, so I rarely row for more than 30 minutes.
Don’t worry about the stroke rate or pace. Those will vary based on your physical attributes and cardiovascular fitness.

Get yourself a good heart rate monitor that can connect to the PM on your C2. Research and determine your max heart rate and a good cardio plan. In your 50 to 60 percent zone you burn fat like crazy. To build cardio fitness you work in higher zones. The important part is have a workout plan that only involves your heart rate. Everything else will take care of itself.

I have lost 60 lbs since the 1st of August. As mentioned by a previous poster, count calories. Get a calorie counting app, I use my fitness pal, and it works great. Be cognizant of every calorie you put in you mouth. Cut the intake and burn calories in zone 2 workouts of 40 min or longer and you will be amazed at what you can do. As you build your cardiovascular fitness your workout intensity will increase and you can stay in the target heart rate zones and burn lots of calories.

Lifestyle changes are not easy, but it is incredibly rewarding.

jamesg
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Re: Weight Loss Workout Plan Help

Post by jamesg » December 25th, 2019, 3:09 am

I don't know where to start.
The erg is a very good place to start, because the action is horizontal and if you use the classic rowing style with a long relaxed stroke, engages the large muscle in thighs and hips.

Develop your style first while getting used to the amount of work that muscle can do. You may need some weeks to open the pathways, but there's no hurry: we win by never stopping.
08-1940, 183cm, 87kg. Last seen MHR 162, in 2k (2020-05-16) 8.47.5@24

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