Best Use Of Rower To Lose Weight?

[old] gaffano · Post by **[old] gaffano** » December 10th, 2004, 4:27 pm

what is the best regiment for losing weight with the C2? Intervals? Long sessions? I guess I have tried to maintain some of the times of experienced rowers and have burnt out after 20 minutes. Is it better to take down the intensity, and concentrate on longer times if weight lose is the initial goal? (Currently M 6 foot, 195pds. 20% body fat. Ideal weight 180-190. 15-18% body fat)

[old] michaelb · Post by **[old] michaelb** » December 10th, 2004, 5:00 pm

Although it seems like there is a new school idea that high intensive intervals are better on average for loosing weight, I still favor the old school idea: long steady distance. One of the big differences between the two workouts is that LSD is so much easier to do for each workout, that I think over time you are more likely to do more. I row at night after dinner, and almost no matter how tired or lazy or full I may be, I can usually motivate myself to row easy. I think 20 minutes is way too short to lose weight. I think of 30 minutes as the minimum, 10k better, and an hour makes a big difference if you can go that far. Obviously you need to watch what you eat.

[old] Coach Gus · Post by **[old] Coach Gus** » December 10th, 2004, 7:40 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (gaffano @ Dec 10 2004, 12:27 PM)</td></tr><tr><td class='quote'> what is the best regiment for losing weight with the C2?  </td></tr></table> Put it right up against the refrigerator door and leave it there for a long interval of time.

[old] BigBuck · Post by **[old] BigBuck** » December 11th, 2004, 10:35 am

I would say you are best starting off with long rows - like michaelb says you can persuade yourself to get out there and do it much more easily. Like anything else though you'll probably want to break it up after a while to do shorter interval sessions. I'm doing a lot of long sessions at the moment as I am trying to lose weight (6'5" 232lb 24% body fat) and plan to do this until Jan and reassess then. I count the calories on my heart rate monitor and find that motivational.

[old] Mr. Bun · Post by **[old] Mr. Bun** » December 12th, 2004, 12:48 am

A little long-winded of me, but here's how I lost 23 pounds over a 5 month period using the C2 and watching my caloric intake. Yes, I know your original question was about rowing, but the diet portion is closely bound to the exercise portion from my perspective. I rowed 6 days a week for at least 5000 meters on week nights, and longer sessions (up to 1 hour) on Friday/Saturday/Sundays. I calculated my BMR and multiplied by the some factor that corresponds to my otherwise sedentary lifestyle. According to several of the physiology web sites out there, this usually came to about 2300 kcals per day exclusive of physical exercise. I added the workout calories calculated from the ergometer even though it usually yields a lower number than I get when using the Harris-Benedict formula, but I was being conservative. Usually I burned about 2600 - 2900 kcals a day. I kept my caloric intake to about 2000- 2200 kcals a day. If I noticed I was eating too much, I'd try to sneak in a few extra minutes/meters on the erg to keep the daily calorie deficit fairly constant (but I didn't stress about a blown day or two here and there). Very importantly, I counted every calorie I ate, snacks included. This was especially a hassle at the beginning because I had to weigh meal portions on a food scale and read the back of packages. everything went into a spreadsheet. After a few weeks, I realized that I didn't have as much variety in my diet as I should, but the upside was that I could easily figure out how many calories I ate without always having to look it up. The other good thing about writing down every single thing you ate was that it made you pause and ask yourself if you really wanted that bag of chips that would cost you the equivalent of half a rowing session. I bought a Tanita scale that calculated bodyfat percentage. I weighed myself several times a week at the same time every day and put that in the spreadsheet and graphed it. Note, if you weigh yourself at different times a day, your bodyfat percentage will miraculously fluctuate several percentage points, so just stick to one time or you'll just put yourself on an unnecessary roller coaster ride. This was a fair amount of work, but my personality requires an all or nothing approach for things like this to actually work. For those who can magically drop 10 lbs by skipping lunch once, well, more power to ya. All this time I was able to row pretty hard and brought my times down. Admittedly, the erg times improved at a faster rate once I stopped trying to lose weight, but in both cases they improved. Here are my stats: 6'0 190lbs down to 167lbs. Bodyfat 23% - 16% If you do the math on the weights and percentages, it says I lost a few pounds of lean mass. Maybe, but I don't trust the impedance scales to be that accurate. Perhaps a skinfold test or a dunk tank is in my future. Clearly, this was a pure calorie deficit style diet. No Atkins-style stuff. I'm sure that would have been disastrous while training on an ergometer. Anyway, that's how I used the erg for dropping bodyfat weight. It probably would have gone a little faster had i rowed for longer sessions but it was all the time I could afford. Sorry for the verbose response, but thanks for listening. Andre.

[old] Rocket Roy · Post by **[old] Rocket Roy** » December 12th, 2004, 1:24 pm

I have lost 8.5 kilos since Nov 21st that's 21 days. I eat the same as before except that I have cut out the sugary things. I have doubled the amount of training per day and found that 2 sessions a day is best.my typical day is; a.m. 20 mins stepper, or 5k 1 hour static bike 40 mins stepper 5k or extra 20 mins stepper lunch salad and ham or chicken, tea and water, gatorade. 20k done as; 2k warm up, 3 x 5k at 20, 22,24 spm, this really gets the sweat flowing 3k warm down. sometimes I'll do 4 x 5k if I'm feeling full of energy.

[old] joanvb · Post by **[old] joanvb** » December 12th, 2004, 2:09 pm

Just to add another response in agreement with most here...If the main goal is weight loss, my experience has been that the long rows are better than the shorter, more intense intervals. I lost about 15 pounds a few years ago and have managed to keep most of it off. If I see my weight creeping up, I make efforts to do the longer rows, preferably in the late afternoon/evening. I agree with Michaelb, 30 minutes would be the minimum, 10K is better, and an hour is preferable. As already stated here, watching one's food intake is essential, as well. Joan

[old] Cran · Post by **[old] Cran** » December 13th, 2004, 5:02 am

Long rows 10-15km+ every day but also do Fast/hard shorter sessions (e.g. fast 5km or 2x2km) at least 2 times a week cross training will also help if you have any time left after that.

[old] Warnie · Post by **[old] Warnie** » December 14th, 2004, 8:09 pm

Hi guys, new to the forum. I started rowing on the C2a few months ago and slowly increased the session from 15 minutes to 45 minutes and in the last week 60 minutes. I have lost approx 2 1/2 stone in the last 3 months and mostly attributed to the rowing. I do find the longer rows better (although nowhere near as much as you guys). I aim to do my first ever half marathom on the C3 on Saturday morning !! To sum up I've seen best results on the longer rows.

[old] honorcaddy · Post by **[old] honorcaddy** » December 15th, 2004, 2:22 am

The long rows of 40 minutes or more, at a "conversation" pace that keeps the rower in the optimal fat burning heart rate range, is the best exercise approach for weight loss. Also very important is moderate calorie restriction and balanced nutrition (with reasonable vitamin and mineral supplements if the restricted diet does not provide essential nutrients). If the desired weight loss is more than 15% of body weight, then it may be helpful to make an appointment to be evaluated by a board certified bariatric specialist (NOT a surgeon who performs bariatric surgeical procedures like staplings and gastric bypass). These medical doctors are typically also board certified in family practice or internal medicine, and have completed additional training and testing in metabolism and nutrition. My 3 month weight loss and exercise program is monitored with twice monthly visits to such a doctor. In 11 weeks I have lost 31 pounds (314 to 283), reduced my body fat by 4.2%, and reduced my blood pressure significantly. My weight loss goal is 235 pounds, which I hope to accomplish by July 4, 2005. One other thought. If you are going to exercise for 40 minutes or longer, you must be very careful to eat some complex carbohydrates as part of your daily nutrition, and to increase water consumption throughout the day. That means no Atkins-like severe no-carb diets (try the "Zone" for generally balanced nutrition), and reducing alcohol and caffiene consumption. Otherwise you will jeopardize your renal and cardiac health, especially if you are 35 yers old or older. Of course, if you have ANY medical condition, you MUST talk with your doctor before beginning an exercise and weight loss program. If our doctor seems disinterested, then get a new doctor. Good luck.

[old] jus gray · Post by **[old] jus gray** » December 15th, 2004, 4:00 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Warnie @ Dec 14 2004, 07:09 PM)</td></tr><tr><td class='quote'> I aim to do my first ever half marathom on the C3 on Saturday morning !! To sum up I've seen best results on the longer rows.  </td></tr></table> Hello Warnie, I hope you find this forun as enlightening as myself mate, these people have gave me some awesome advice. Good luck on the half marathon and lets us know how it went. Regards.

[old] Kudos · Post by **[old] Kudos** » December 15th, 2004, 6:43 am

another good college line that warnie reminded me of. "Concept 2 is the machine I am rowing on, Concept 3 should be to destroy Concept 2"

[old] jamesg · Post by **[old] jamesg** » December 15th, 2004, 8:09 am

I'm quite sure the best way to lose weight (also keeping fit) is the two-pronged attack: A Do at least ½h a day or 500 kCal (there's a counter) on the C or equivalent B Lay off the beer - two pints are probably worth another 500 kCal. The total 1000 should be a big chunk off anyone's energy balance so plenty to go on with. Next problem - swallowing my own medicine.

[old] Warnie · Post by **[old] Warnie** » December 15th, 2004, 8:50 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Kudos @ Dec 15 2004, 05:43 AM)</td></tr><tr><td class='quote'> another good college line that warnie reminded me of. "Concept 2 is the machine I am rowing on, Concept 3 should be to destroy Concept 2"  </td></tr></table> Thanks for the welcome Jus. Kudos, just noticed my mistake, oops, C3 indeed ! Hope to complete the 1/2 marathon in around 1hr 36-40. Nowhere near any of you guys I'm sure - problem is I'm short - it's not my fault !

[old] jschmidt63 · Post by **[old] jschmidt63** » December 15th, 2004, 1:46 pm

I have enjoyed my weight loss over the past couple of months due to a strict diet and of course my concept2 rowing. I started in mid October at a local club at the pinnacle of poor health, heavy eating, lots of coffee, beer every night, no exersize, cigars every weeking..... Although in my younger years I trained hard and rowing was a part of my workouts so I had a good base to start on. I am 41. I went from 246 pounds to my latest of 217 pounds. My workouts started in the 2500m three days a week and now I am more in the 10k range, four to five days a week, and thinking of maybe trying to hit the 200k by christmas. My diet has played a key role in my loss, I made a big drop in volume of food for each meal, a good breakfeast and lots of fruit and vegetables, water and tea, I gave up coffee too and almost no beer and cigars. Now if I make it to 200 I will be stoked!! My doctor said if I continue I may be able to stop taking blood pressure medicine. Oh and also, thanks so much for this great forum and great posts by all. Your comments, opinions and information have been very helpful to me.

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