The Glory Days

[old] easyoars · Post by **[old] easyoars** » February 11th, 2005, 10:11 pm

Hi people I know this must sound like quite a few posts already made, but I still think I need advice from you people, specific to my goals. The background is that I used to row back in school (hence, the title glory days). Back then, I was 18 years old and weighed 60 kg. Now I am 24 and weigh 83 kg. I guess it was hostel food, combined with doing weights (which helped me gain mass/weight)...then I stopped all of a sudden and have led the most sedentary life for the last 3 years! Now for the goal: My waist is 38" (95 cm)..which is very unhealthy. I wish to reduce my waist to 32"(80 cm) over the next 5 months ( I am getting married in July ). I am already very careful about what I eat. I have read all the advice about long sessions on the erg to lose weight etc. Now I am on my third day on the erg, and find myself only able to do 2 sessions of 1000 m each (average 4:40) ...that too with a break in between. Any suggestions of the best strategy for me? Should i try for 30 mins at a much lower pace or just push the distance up gradually at the same pace? I would appreciate an answer as to how best I can achieve my goal (if indeed it is possible) Cheers then Arun

[old] Steve_R · Post by **[old] Steve_R** » February 11th, 2005, 11:45 pm

It would probably help to have more information like what is your goal weight? How tall are you? If we take for example, 83kg to 60kg (a loss of 23kg or ~50lbs), you are looking to lose 10lbs/month or 4.5kg/month. This means that you will need a combined loss of 35000 Calories/month or about 1250 Calories/day. This is quite a bit since you really should have a deficit between 500-1000 Cal/day. More than a 1000 Cal deficit and you risk forcing your body into starvation. It took you three years to get here so it will take some time to get rid of. Depending on your lean mass (what is your % body fat?), 83kg should require around 2200 Cal/day to maintain. You shouldn't go below 1500 Cal/day so that means to get to a 1000 Cal deficit, you should get around 300 Cal/day in exercise and take in 1500 Cal/day. This should be split over 4-6 meals during the day. A more realistic goal may be around 70kg which will allow you around 2000 Cal/day intake with 300 Cal/day in exercise. This will be more gradual and you will be better off in the long run than quick weight loss. Just keep working at a good intensity for you and get your heart rate up there. Given two pieces of different lengths and intensities but the same calorie rating on the display, the shorter one at a higher intensity will give more overall calories burned after you are done with training. Again, these are general guidelines based on the little information you gave. Your mileage may vary. Steve

[old] neilb · Post by **[old] neilb** » February 12th, 2005, 2:13 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(easyoars @ Feb 11 2005, 09:11 PM)</div></td></tr><tr><td class='quote'>I am already very careful about what I eat.[right] </td></tr></table> Arun, Are you sure about this? I am sure you mean it but it will be food intake that will have the bigger effect on losing weight. Have you actually logged and analysed properly the calories and the balance (protein, carbohydrate, sugar) of what you do actually consume? Why such a specific target of 32" waist for the wedding, have you already bought the suit? This may be an over optimistic target in the short term. (I agree with Steve with regard to what is a sensible and realistic target and anyway there is no guarantee that it will go from the waist; fat can be quite sneaky!) So, stick with the rowing and do not try and be too scientific at the moment. Try and build up longer ditances and lower split times through good technique and steady rowing. Your CV and efficiency will improve quickly to enable you to increase the distances and lower the times. This and a sensible approach to diet will serve you very well in the long term. Just remember that umtimately it is your long term health and fitness that will matter most to you and your wife to be, not how you look on the wedding day. Anyway you can always just to suck your tummy in for the photos. Report progress here on a regular basis, build up the times and distances, reassess what you eat and let us see the wedding photos. You may not get to the 32" waist for then but you will be slimmer. more toned and a lot healther. Also you will have laid the foundation for many more happy years. (I wish I had started rowing when I was only 24!)

[old] Steve_R · Post by **[old] Steve_R** » February 12th, 2005, 3:00 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(neilb @ Feb 12 2005, 01:13 PM)</div></td></tr><tr><td class='quote'>it will be food intake that will have the bigger effect on losing weight. Have you actually logged and analysed properly the calories and the balance (protein, carbohydrate, sugar) of what you do actually consume? Why such a specific target of 32" waist for the wedding, have you already bought the suit? [snip] Report progress here on a regular basis, build up the times and distances, reassess what you eat and let us see the wedding photos. You may not get to the 32" waist for then but you will be slimmer. more toned and a lot healther. Also you will have laid the foundation for many more happy years. (I wish I had started rowing when I was only 24!) </td></tr></table> I agree with neilb. I did more by watching my intake than through exercise. About a year ago, I went from 210lb to 180lb with no exercise, just ate around 1800 Cal/day. That took me from a 36" waist and around 25+% body fat (guess cause I didn't have it measured then) to a 33" and 21%. With rowing and even more effort on watching my diet, I am at less than a 32" waist, 165lb and less than 17% body fat. My last efforts have been with a caloric balance of 55% carb, 25% protein and 21% fat. Once I get to goal, I will reduce my protein intake and up my carbs (along with more miles on the erg). It is a good idea to write down and track everything. I have been able to easily modify my diet when I see a trend rather than letting it show up on the scale. Keep us updated and good luck, Steve

[old] slo_boat · Post by **[old] slo_boat** » February 12th, 2005, 10:55 pm

Wait! Let's not forget that YOU are the person your fiance is marrying. If you have a 38" waist, then that is who you are and that is OK. That's not to say that losing some weight and getting in shape is not an admirable goal; it is. It's just that doing this will not assure happiness. Be happy that someone loves you and wants to be a part of the rest of your life (and then go out and be the very best person that you can be because you owe it to yourself and to the person with whom you will share your life). I can't add anything to the advice already posted. I can tell you that I have been in the same place. I spent the better part of a year gaining weight and feeling sorry for myself because I had a knee injury that was keeping me from trail running. I've lost 20 lbs in 4 months, and I've managed to do a few half marathons on the erg. If I did it, then you can too. Good luck! You've already taken the most difficult first step. You've set a goal for yourself.

[old] easyoars · Post by **[old] easyoars** » February 14th, 2005, 9:29 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Steve_R @ Feb 12 2005, 03:45 AM)</div></td></tr><tr><td class='quote'>It would probably help to have more information like what is your goal weight? How tall are you? If we take for example, 83kg to 60kg (a loss of 23kg or ~50lbs), you are looking to lose 10lbs/month or 4.5kg/month. This means that you will need a combined loss of 35000 Calories/month or about 1250 Calories/day. [right] </td></tr></table> Hi Steve and Neil Thanks a lot for the responses. I think I have my task cut-out now....better defined for sure!! As for the missing pieces of information - I am 167 cm tall. My target weight, I would agree is around 70 kg. That would be a realistic estimate of how much I can reduce to by July I guess. Trying to reduce to anything below 70 kg in such a short timespan is not such a good idea after all I guess - it will be at the cost of good health. Do you reckon that specific target of 32" maybe a little too ambitious for the short term? I was merely quoting that waist because that is what one would describe as "trim" for my height and frame. I'll be honest - right now, my aim is to look good for the wedding, and of course after that it is to continue staying trim. In view of the approximate calorific intake mentioned by you, is there anything that I have to specifically avoid within the overall calorie ceiling. Sorry for sounding so ignorant...but for e.g if my ceilingg is 1800 cal, does that mean I can eat anything as long as the total calorie content is <1800 during the day....or does it still mean that chocolates etc. are "banned substances". My only grouse with the erg is that it can be incredibly boring as you watch the metre tick away with every stroke you take. Maybe I should supplement my erg session with my discman!! Thanks a lot guys...will keep you posted. Cheers Arun

[old] little weed · Post by **[old] little weed** » February 14th, 2005, 10:39 am

arun, when i was still going to the gym i couldn't cope with knowing my weight - i used to get the instructors to weigh me and just tell me how much weight i had gained or lost. i said my target was 60kg and they told me that 60kg was not a realistic target; 65kg they said. so i don't know how much i weighed back in october '04. i cancelled my gym membership and got the c2 on nov. 1st. i weighed myself on 9th november...68.5kg. i have rowed, i guess, 6 days a week - usually 7k a day, with an occasional 10k or 60m mins. as for diet, i have cut out all the alcohol, except 2 glasses of wine a day, and the bits that don't really tempt me - like cookies - but i used to eat coz they were there. if i'm hungry and i want something sweet i have a bowl of muesli, with extra dried fruit sometimes (or if i fancy a bit of chocolate, i sprinkle some choc chips over my cereal). otherwise, no change really. just eating sensibly. i don't count calories. i put weight on over xmas, with extra booze and no exercise, but it came off quickly. so just over three months later i am 61.7kg - nearly 7kg lighter. i tried some trousers on today that used to be 'figure hugging' - they hang off me now round the tum, legs and bum. i watch dvds on longer rows (5km or more). have you got a laptop that you can use, or howabout one of those portable dvd players? change the monitor and analyse different aspects of your rowing. watch the calories on the monitor instead - that's quite good for motivation. and when you get fed up on the erg, picture yourself on your wedding day and that will keep you going. i picture myself wearing shorts and t-shirt in the summer (me in shorts has always been quite an unpleasant experience for those looking at me). also, set yourself shorter targets. first, get your weight into the 70s, then aim for lightweight (that's 75kg i think). also, do some kg to pound conversion and find a target there as well, just to break it up into manageable chunks. write everything down - targets and your actual weight - and pin it up on the wall, because it's surprising how quickly the small amounts add up to pounds and kilos and stones. find some old clothes that are tucked away because they don't fit any more, and when you hit a target, try them on again. take photos as well - get someone to do profile photos of you like on the c2 website! i didn't do that - and wish i had! it IS do-able. i only wish i'd done this years ago. but, hey ho, it's happening now. 3 months down the line, i get compliments almost daily (in fact someone thought i was a sixth former at school the other day....not bad for a 41-year old!). good luck to you. keep posting here and the support that you get will boost you as well. jane

[old] Steve_R · Post by **[old] Steve_R** » February 14th, 2005, 11:47 am

Let's talk about some tenets to healthy eating that have helped me. As Linda said, not all Calories are equal. Guess what...protein and carbs have 4 Calories per gram and fat has 9! That means if you eat more healthy, you can eat more food (to a certain extent)! That being said, you also need to make sure you get 25-30% of your Calories from fat, which at 1800 Cal per day, that is 600 fat Cals or about 60g of fat per day. The rest come from lean meat, whole wheat grains, and fruits and vegetables. Alcohol is like fat to the body and since it is a toxin, the liver processes it before is processes the excess fat in your body. It also dehydrates you which makes it harder for your body to help you lose weight. Better to leave the alcohol for your guests at the wedding. Eat often, 4-6 meals a day every 2-3 hours will allow you to balance blood sugar and keep your body from starving during the day. Also will help you stop from eating too much at each meal. Don't exercise too much. If your body isn't used to doing an hour of exercise per day 7 days per week, you will need to work up to it. Your body needs to recover and exercising too much is like starving your body. If you keep it to 5 days at 400 cal, that is an average of 280+ Cal per day. This works out to be about 30 min of about 2:05-2:10/500m. Adjust this based on what you want to do, intervals or faster pace, etc. Allow yourself a little something, once per week or even less once per day (as Linda said). It makes it bearable. Good luck! Steve

[old] neilb · Post by **[old] neilb** » February 14th, 2005, 4:46 pm

Arun, Your honesty is refreshing but remember that no matter how good you look on the day the bride will look better! I endorse everything said so far; you need plenty of good quality food, particularly as you increase the training, and to reduce or cut out the rubbish. I have always had a sweet tooth and so had to remove sweets and biscuits completely. With alcohol I try and avoid it in the week. I find that I now appreciate the glass of red wine on Friday evening more and only want 2 glasses whereas before when drinking most days I would have say 3 glasses. Now, this is not about short term benefits. I am losing about 1lb a week (my erging will use 1000 -2000 calories each session and so I eat more now to avoid losing too much to quickly but it is quality food) but the changes I have made to diet, reduce sugar and alcohol, are long term health issues that have an additional benefit in that I lose weight (fat). The erging helps with this but is mainly to help maintain fitness and activity. Only you can decide what chnages you will be able to make. You may be able lose more weight more quickly with a very strict regime but would this be something you can stick with for the years ahead. If you go for a quick fix the odds are that there will be a relapse after July because the regime is too strict or the goal has gone. You would then be in a far worse position because 12 months later people would be saying "didn't Arun look trim on his wedding day - what has happened since". Make small changes that you believe that you can live with and take confidence that losing say 1lb per week will have long term benefits. Perhaps remove one "bad" item compeletely to start with and then build on this. Only you can decide what will work best for you. Use this site to report progress; there is nothing like publicity to help motivate you. I believe that erging can be boring for some. I actually enjoy it and find that working on technique, observing the monitor etc passes the time very easily. I find music a distraction. I guess that if you are using it as a means to an end then it may require outside stimulation but once you start you may well get hooked on it as an actual sport and so the doing it is less of an issue. Again, down to you. This forum will tend to draw you in! Final comment; regardless of actual waist size by your wedding day the combination of (small) changes to diet and some good steady erging will mean you will have lost weight and gained much better health. This will show because there will be a healthy glow about you and more of a spring in your step because you will know inside you that you are healthier. This is what people will see and remember.

[old] little weed · Post by **[old] little weed** » February 14th, 2005, 5:08 pm

oh dear. i feel really guilty about my 2 glasses of wine a day now i've read all that. but not guilty enough to stop drinking it! in my defence i just want to say that 1) i am losing about a pound a week 2) my mother's heart specialist has told her to drink 2 glasses of red wine every day to help prevent further heart attacks (so i think it's best to follow that advice....just in case), and 3) MOST IMPORTANTLY, a little of what you fancy does you good! i'd be miserable without my wine, and i would not be able to keep up the regime. i never feel the need to eat a bar of chocolate, a burger and fries, or a lump of cake. my weakness is my wine! the way i have things balanced at the moment work well for me and i believe what i'm doing now will be a part of my life for ever. eventually i may be able to eat a little more (although i never feel terribly hungry even now) or ease up on the training a bit. i think neil is absolutely right...only YOU can decide what to do to make the changes that you can stick with. i was really sharing MY way of coping with weight management. you don't have to wear sackcloth and ashes and whip yourself daily to achieve weight loss! on the wedding theme, one of my targets is to fit into my wedding dress again. it's stored somewhere else, but i'm going to dig it out soon and see if it still goes on nearly 19 years after i last wore it! however, i'll need radical surgery to get my face the way it was back then! jane

[old] neilb · Post by **[old] neilb** » February 14th, 2005, 5:37 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(little weed @ Feb 14 2005, 04:08 PM)</div></td></tr><tr><td class='quote'>oh dear. i feel really guilty about my 2 glasses of wine a day now i've read all that. but not guilty enough to stop drinking it! MOST IMPORTANTLY, a little of what you fancy does you good! the way i have things balanced at the moment work well for me and i believe what i'm doing now will be a part of my life for ever. jane </td></tr></table> Jane, Absolutely right and your results (both in weight loss and erging) are testimony to this. Why be defensive this isn't AA. If it is going to last then it needs to work for you. Neil.

[old] little weed · Post by **[old] little weed** » February 14th, 2005, 6:15 pm

thanks neil. (bit of a guilt thing with regard to the booze. i used to drink far too much, but it's been surprisingly easy to cut it down to a more sensible level - erging is my new drug!) i hope to be able to report my arrival at LIGHTWEIGHT within a week! jane

[old] Steve_R · Post by **[old] Steve_R** » February 14th, 2005, 6:31 pm

Jane, Hopefully this will not come across as judgemental as I am just trying to state facts and hope that people approach their health informed and aware. I applaud your efforts as well as everyone else and my own changes have made me feel better. I also had my alcohol and enjoyed it. Can't say now cause I haven't had any in about 6 weeks or so. And no, I haven't sworn off the stuff just haven't had any. Here are some facts about alcohol and exercise/performance: - Fine motor function can be impaired for up to 48 hours after consumption. - Use of alcohol causes impaired gluconegenesis and lowers resting muscle glycogen levels. - Alcohol use results in decreased exercise time to exhaustion and decreased performance in middle-distance running events. - Metabolism of alcohol interferes with breakdown of lactic acid and can result in build-up of lactic acid in the blood when alcohol is consumed right before or after strenuous exercise. Here is some more info: <a href='http://www.bupa.co.uk/health_informatio ... thalc.html' target='_blank'>Alcohol and Athletes</a> Now maybe you are not as concerned about performance and that is okay. After all, this is about taking life into your own hands. I just think that everyone should know and make an informed decision. Again, I am not preaching please don't take this as such. Pre-Congrats on making it to lightweight. I have relished being there myself finally. Steve

[old] easyoars · Post by **[old] easyoars** » February 17th, 2005, 8:03 am

i watch dvds on longer rows (5km or more). have you got a laptop that you can use, or howabout one of those portable dvd players? change the monitor and analyse different aspects of your rowing. watch the calories on the monitor instead - that's quite good for motivation. and when you get fed up on the erg, picture yourself on your wedding day and that will keep you going. i picture myself wearing shorts and t-shirt in the summer (me in shorts has always been quite an unpleasant experience for those looking at me). jane [/quote] Hi Jane I took your advice and watched the calories metre running instead. Made all the difference. Although i managed 2 modest patches of 1500 m in 7 minutes each, I think this was still a positive step. My complaint with the "metres rowed/metres remaining" is that it keeps reminding you"oh god....so much more to go!!". On the contrary, if you keep working out and try to keep the effort above 750 cals/hr, it keeps you going....at least it does keep me going as I discovered yesterday...sort of like the "burn ...baby... burn thing"if you know what I mean. May not make too much sense, but hey guess what,it works for me. Thanks Jane!! Cheers Arun

[old] little weed · Post by **[old] little weed** » February 17th, 2005, 4:55 pm

i'm really pleased i could offer something helpful. it feels like most of the time i'm asking for advice or taking advice. so it feels good to put something back in, even though it's not much. anyway, arun, i'm so glad it's going well. keep pushing yourself a little bit further every day, even if it's only another 100metres, or setting the pace boat a tenth of a second faster. whatever. keep the variety in it, and boredom won't set in. i made it to lightweight just a couple of days ago and i feel like i lost kilos overnight!!! tomorrow, my first outing on WATER. ever. in my whole life! i'll let you know...... jane

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