Questions about weightloss workoutplan from Concept2 trainingsbook

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Ronnie76
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Questions about weightloss workoutplan from Concept2 trainingsbook

Post by Ronnie76 » July 3rd, 2022, 3:35 am

Hello,

I was always sportive in the past (cycling within a cycleclub) but due to physical reasons can't anymore. During the lock down I was not that active and now I'd like to loose some weight (about 5 kilo) to get back to a healthy BMI. I've there for bought the book "Indoor Rowing Training Guide" with some good trainigscheme in it. I just found out that the book is also online available: http://www.redking.me.uk/sport/rowing/t ... ing_v2.pdf

From this book I am planning to follow the training weightloss scheme from page 167

My question is, why are there 3 columns with light, medium and hard week ? Should I start of with phase 1 to 4 from the light week then progress and do phase 1 to 4 from the medium week and so on ?

I'm rowing for some weeks now (not loosing weight), focussed a lot on technique and did some workouts with YouTube "RowAlong". Couldn't I say, I'm going direclty for phase 4, starting with Light, the week that follows medium and then the do the hard week ?

Please any advice is welcome.

Dangerscouse
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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by Dangerscouse » July 3rd, 2022, 7:26 am

Welcome to the forum. I can't seem to open the link, but it sounds like you could skip some of the early stages BUT don't base this decision purely on impatience to lose weight.

There's no shortcuts to doing it, and if there are, they are 99.9% of the time not going to be sustainable. More importantly is your diet good?

What type of training have you been doing previously, do you use a HR monitor or are you using a rate of perceived exertion (RPE)? I assume you know about training zones from your cycling days?
48 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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Ombrax
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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by Ombrax » July 4th, 2022, 2:26 am

Dangerscouse wrote:
July 3rd, 2022, 7:26 am
I can't seem to open the link
The link worked fine for me, and as advertised it opened a PDF document.

The OP's right - I looked all over in there and wasn't able to find any specific guidance on when to do a "Light," "Medium," or "Hard" week. I personally don't really like highly structured workout plans, and for that reason I decided to not bother saying anything (if I were to comment, it would be something like "do what you feel like doing, but don't be lazy and continue to push yourself) but now that I have responded to the OP's post I will say this:

Don't get too concerned if you aren't losing much weight at the start. I say this for two reasons: 1) If you're just starting out you might be gaining muscle and losing fat, which won't be obvious on the scale and will tend to reduce your overall weight loss, and 2) The weight loss battle is really won in the *** DELETE - SPAM *** and at the dinner table, not the gym - it's a lot easier to not put the weight on in the first place than it is to consume it then work to burn it off.

Good Luck

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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by jamesg » July 5th, 2022, 1:24 am

TO'Ns weekly schedules are always Phase 1 light-medium-hard, then move on to Phase 2 etc. See also the 2k schedules.

Losing weight takes a lot of work, so use a long hard stroke by engaging the legs. Your legs are strong and with best technique can be used to full effect at low ratings, 18-20. I'd estimate that at rate 18-20 you'd need to be somewhere near 2.5W/kg. So 200W if 80kg fit weight.

If you use Karvonen to estimate max HR, UT2 wants max 70% of range. If your range is 50-180, 70% is 140. However in the long pieces you'll probably drift well over that.
08-1940, 183cm, 84kg. Last seen MHR 158 in 2k = 220 - 77% of age.
2021-2: stroke 6 W-min. ½k 1:55.5; 1k 4:09.2; 2k 8:42.2; 5k 23:15; 30' 6247; 10k 49:36.

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max_ratcliffe
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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by max_ratcliffe » July 5th, 2022, 6:01 am

I would guess that you cycle through L-M-H each phase so the idea would be that there's a small deload before building up again. So an L would be easier than the H that immediately preceded it, but harder than the previous L.

However, this doesn't seem to have been done with this programme. Each week looks harder than the previous one, so it's linear progression rather than an oscillating model.

Unless I've misunderstood, just ignore the L-M-H.
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24

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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by Ombrax » July 5th, 2022, 4:35 pm

Fixed the "k" word to evade the spam filter.
Ombrax wrote:
July 4th, 2022, 2:26 am
Don't get too concerned if you aren't losing much weight at the start. I say this for two reasons: 1) If you're just starting out you might be gaining muscle and losing fat, which won't be obvious on the scale and will tend to reduce your overall weight loss, and 2) The weight loss battle is really won in the "k i t c h e n" and at the dinner table, not the gym - it's a lot easier to not put the weight on in the first place than it is to consume it then work to burn it off.

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Citroen
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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by Citroen » July 6th, 2022, 5:19 am

What's wrong with kitchen?

Sakly
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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by Sakly » July 6th, 2022, 7:19 am

Citroen wrote:
July 6th, 2022, 5:19 am
What's wrong with kitchen?
If not posted with some BBCode within it is detected as spam 😏
And you know it - otherwise you won't place not used code within 😁
Male - '80 - 78kg - 177cm - Start rowErg Jan 2022
1': 331m
30': 7830m (7964m in just row)
60': 15,527m
100m: 0:17.4
500m: 1:34.5
1k: 3:24.6
2k: 6:58.2
5k: 18:13.3
10k: 37:47.8
HM: 1:21:59.0
My log

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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by Tsnor » July 7th, 2022, 3:54 pm

Sakly wrote:
July 6th, 2022, 7:19 am
Citroen wrote:
July 6th, 2022, 5:19 am
What's wrong with kitchen?
If not posted with some BBCode within it is detected as spam 😏
And you know it - otherwise you won't place not used code within 😁
Citreon was flexing. HE can post that word. Mere Mortals can't. But now we've seen his approach.... he typed k italics on italics off itchen. Nice.

Sakly
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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by Sakly » July 7th, 2022, 4:17 pm

Tsnor wrote:
July 7th, 2022, 3:54 pm
Sakly wrote:
July 6th, 2022, 7:19 am
Citroen wrote:
July 6th, 2022, 5:19 am
What's wrong with kitchen?
If not posted with some BBCode within it is detected as spam 😏
And you know it - otherwise you won't place not used code within 😁
Citreon was flexing. HE can post that word. Mere Mortals can't. But now we've seen his approach.... he typed k italics on italics off itchen. Nice.
I was aware of it, but wanted to reply to solve the puzzle 😄
Not sure if he can post it without getting spam - deleted like anyone else without this trick. If he could, perhaps he would have done for the joke 🙃
Male - '80 - 78kg - 177cm - Start rowErg Jan 2022
1': 331m
30': 7830m (7964m in just row)
60': 15,527m
100m: 0:17.4
500m: 1:34.5
1k: 3:24.6
2k: 6:58.2
5k: 18:13.3
10k: 37:47.8
HM: 1:21:59.0
My log

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Citroen
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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by Citroen » July 7th, 2022, 6:19 pm

Sakly wrote:
July 7th, 2022, 4:17 pm
I was aware of it, but wanted to reply to solve the puzzle 😄
Not sure if he can post it without getting spam - deleted like anyone else without this trick. If he could, perhaps he would have done for the joke 🙃
Everyone can type

Code: Select all

k[i][/i]itchen

Sakly
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Re: Questions about weightloss workoutplan from Concept2 trainingsbook

Post by Sakly » July 8th, 2022, 1:41 am

Citroen wrote:
July 7th, 2022, 6:19 pm
Sakly wrote:
July 7th, 2022, 4:17 pm
I was aware of it, but wanted to reply to solve the puzzle 😄
Not sure if he can post it without getting spam - deleted like anyone else without this trick. If he could, perhaps he would have done for the joke 🙃
Everyone can type

Code: Select all

k[i][/i]itchen
Yes, I know - the question was if you can write it without BBCode within, because of your Admin state. I don't think so, but tsnor assumed that you can.
Male - '80 - 78kg - 177cm - Start rowErg Jan 2022
1': 331m
30': 7830m (7964m in just row)
60': 15,527m
100m: 0:17.4
500m: 1:34.5
1k: 3:24.6
2k: 6:58.2
5k: 18:13.3
10k: 37:47.8
HM: 1:21:59.0
My log

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