Rowing over 300lbs

General discussions about getting and staying fit that don't relate directly to your indoor rower
MiddleAgeCRISIS
2k Poster
Posts: 202
Joined: May 15th, 2020, 8:20 am

Re: Rowing over 300lbs

Post by MiddleAgeCRISIS » March 8th, 2021, 5:31 pm

jurgwhitehouse wrote:
February 19th, 2021, 8:52 am
Your current situation sounds very similar to mine a few years ago. I was metabolically broken, pre-diabetic, over-fat. The erg saved my life.

A few things that worked for me:

Do something every day. You don't need rest days. Use discipline and routine because motivation isn't enough. Even if you're too tired or fatigued, do something - even if it's a 5-minute row followed by some light stretching.

Rowing fasted before breakfast stimulated a lot more fat-burning for me. Also, early morning rowing is best for discipline. Lay out your workout clothes the night before. My rule is to always get dressed into my rowing clothes when I wake up. Getting onto the erg is often the hardest part. Remember that black coffee has zero calories!

Keep the intensity low. Very low. I noticed that anything too hard just meant that I had to replenish with more carbs. Keto and hard exercise doesn't mix.

Eat your daily allocation of carbs immediately after a workout. It'll get shuttled directly to your muscles without stimulating an insulin response.

Don't confuse over-weight with over-fat. You're going to gain muscle mass with rowing, so don't be a slave to the scales. I was 115kg in 2017 before I started rowing. I dropped to 90kg with keto, IF, and 10-15 hours/week of low-intensity rowing. Then my ego took over when I realized I could be competitive. I'm now back to nearly 115kg. It ain't all muscle but I'm definitely a different shape now. Put simply, the best measure of progress is how much your gut gets in the way on the rowing machine.

Get a big fan. All that extra body insulation makes rowing miserable in the heat. Wristbands and a headband are a must.

Injury is your enemy and you have to do everything to avoid it. Look after your back, don't row for longer than 15-20 minutes at a time because it's not healthy to be in that cramped position for any longer then necessary. My favourite is 3x20 minutes with a 1-2 minute break in-between: time enough to get up, shake out stiffness, grab a drink, wipe off the sweat.

Although your fat loss is still predominantly about food intake, think of exercise as a way to add to flexibility to a restricted diet. That doesn't mean 'rewarding' yourself but be mindful that you need to get the caloric balance right. Trial and error. For example, being hungry before bedtime can affect sleep, which means you can't exercise as much tomorrow, which gets you into a cycle of despair. Rowing every day is going to increase your need for food, but as long as that extra food is keto-friendly fat & protein, you're all good. Personally I found <50g of carbs/day to be utterly miserable but 100-200g was about right. That's not strictly keto but it worked for me.

Get support from friends & family because you cannot do this alone. Discipline, keto and endless rowing can be alienating to those uninterested in your goals. Cut out those people who think they're being kind by telling you to relax, go easy, eat cake.

Keep a personal training diary. Upload everything to the Concept2 log. Take a photo of your erg screens. Note how well you slept, any aches & pains, how hard the workout felt, etc. Be sure to post ALL of your workouts here and/or on Instagram & Twitter and you'll soon realise that you're not alone. For me, this was the biggest motivation and source of inspiration. Don't be shy. Likeminded people will naturally want to support and help others going though the same personal struggles.

I'm looking forward to seeing your progress. Best wishes.

Well Said Jurgen , i agree !

User avatar
ampire
2k Poster
Posts: 477
Joined: October 28th, 2017, 7:11 pm

Re: Rowing over 300lbs

Post by ampire » March 9th, 2021, 2:12 pm

Weight training would be a helpful addition to cardio, increase your metabolism a bit and preserve muscle mass while training in a weekly caloric deficit.
M35|5'8"/173CM|148lb/67KG|LWT|MHR 192|RHR 42|2020: 5K 18:52.9 (@1:53.2/500)|C2-D+Slides+EndureRow Seat

ash_fitness365
Paddler
Posts: 1
Joined: April 7th, 2021, 2:02 pm

Re: Rowing over 300lbs

Post by ash_fitness365 » April 9th, 2021, 2:35 pm

50wyldeman wrote:
February 14th, 2021, 3:12 pm
Hello all I am new to this forum even though I have been a member over a year, I am finally ready for the next step forward in my life. Ill try to be brief but give a bit of Background first.
I am 53, 6'1 and currently 315 pounds ( Down from my heaviest of 385 and my current high of 355 just over a month and a half ago. )
I have watched and will re watch the video on proper form and also again on the rower itself . My questions for you all are.

I tend to do best with a training partner of some sort, and presume given the size of the community here there are ways to both track and motivate each other ? I also am curious as tomorrow is going to be day 1 if you have any input on good self motivation directly regarding the rower? ( I.E. Using the games, tracking your daily data and writing it down, or some other way ) For me it will absolutely mean music during the rowing but other than that I'd love to hear your thoughts.

I hope you don't mind me asking these basic questions and thank you to concept two for giving us a community like this.
Really appreciate your approach man. Making a decision like this never gets wasted instead it pays you back. Well done. Besides, a piece of information, don't take this too hard.

Good luck!
Stay healthy And Chase the best version
of yourself - Beyond body

User avatar
50wyldeman
Paddler
Posts: 9
Joined: February 15th, 2018, 3:38 pm
Location: Sonoma County, N Cal
Contact:

Re: Rowing over 300lbs

Post by 50wyldeman » April 27th, 2021, 2:33 pm

Hello all, I apologize for the lack of communication . I had a bit of a personal issue and was unable to row for a while. I am slowly beginning the process again and hope to just get to 500m daily for the upcoming week.
On a positive note , despite the frustration of the setback, I am solidly under 300 for the first time in over 15 years. I have been for quite a while but the inner fat guy didn't believe it until I got into the 280s which is where I am ...for now.
Diet has been clean and the IF seems to be working well for me at this point. The plan now is daily rowing and to try and continue eating the same for now. IF the body handles the rowing well I will eventually ask for advice on the best way to move forward with Daily workouts specific to the rower, for now I am hoping to get my form dialed in and then work hard on simple endurance which like my bodyweight has plagued me most of my adult life.
Thank you all again for the time thought and kindness in each of your replies.
Starting 17 Feb 2021, M,53, 6'1, 315lbs :shock:
4 May 2021 282 best 500m 155.1 :D

User avatar
winniewinser
Half Marathon Poster
Posts: 2277
Joined: August 9th, 2019, 9:35 am
Location: England

Re: Rowing over 300lbs

Post by winniewinser » April 28th, 2021, 3:31 am

50wyldeman wrote:
April 27th, 2021, 2:33 pm
Hello all, I apologize for the lack of communication . I had a bit of a personal issue and was unable to row for a while. I am slowly beginning the process again and hope to just get to 500m daily for the upcoming week.
On a positive note , despite the frustration of the setback, I am solidly under 300 for the first time in over 15 years. I have been for quite a while but the inner fat guy didn't believe it until I got into the 280s which is where I am ...for now.
Diet has been clean and the IF seems to be working well for me at this point. The plan now is daily rowing and to try and continue eating the same for now. IF the body handles the rowing well I will eventually ask for advice on the best way to move forward with Daily workouts specific to the rower, for now I am hoping to get my form dialed in and then work hard on simple endurance which like my bodyweight has plagued me most of my adult life.
Thank you all again for the time thought and kindness in each of your replies.
Great progress.....keep it up.
Cheers
Alex, LWTM, 6'2" 49yo, 100m 17.5, 1' 340m, 500m 1:30.0, 1km 3:16.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,669m, HM 1:22:14.7, FM 3:08:12.8 (one and only!)

Skierg 1' 281m, 2km 8:32.0 :lol:, 5km 21:41.6

User avatar
50wyldeman
Paddler
Posts: 9
Joined: February 15th, 2018, 3:38 pm
Location: Sonoma County, N Cal
Contact:

Re: Rowing over 300lbs

Post by 50wyldeman » May 4th, 2021, 1:05 am

Update :
Finally Rowed again tonight 500m 155.1 which is surprising but for the first time My DF was 140, My stroke rate seems a bit high and when I can figure it out I will setup my logbook in the sig. For this month I will be rowing Daily 500m min ( Unless I am away from the home ).
This hopefully isn't too much "sharing " But here's the big update.
When I began this ( before signing on here ) I was 355 pounds Today I am 282 the "lightest" I have been in 15 + years, moreover , the rower ( even though I took this last month off) has been huge and this community has as well.
I am sure anyone that has been on a weight loss journey can understand the ups and downs so I am going to share a bit and hope it can help someone else .
I am fairly big and one of those "big boned " types so I have worried that the BMI numbers were off for me so I went this last weekend for a DEXA scan, to get a better understanding of my body composition. I was crestfallen to see that I am still ~39% BF But instead of letting it mind eff me I am using that as my baseline and a huge motivator. IT is very hard to know I have lost 60 pounds and still have a long way to go , but ironically it has motivated me and helped me refocus to know such.
About a month ago as part of my commitment to this all I started with a dietitian and have used her input to help me get a stronger sense of how to use Intermittent fasting to my advantage ( I have been doing IF about 4 months now ) its baby steps this whole process and I am ok with that for sure, it took a long time to do this damage it will take time to undo it too.I know I say it a lot but I am sincerely grateful to each of you that has read these posts and to those that take the time to reply in any capacity. I hope to do less wordy updates once a week at least until I get to my next goal of 265. I also Hope to row for 30 consecutive days ( provided the issue that stopped me from rowing does not reoccur ).I hope you all don't mind my continued posting. Please be well
Starting 17 Feb 2021, M,53, 6'1, 315lbs :shock:
4 May 2021 282 best 500m 155.1 :D

mict450
6k Poster
Posts: 671
Joined: December 23rd, 2019, 3:11 pm
Location: the good, ol' U S of A

Re: Rowing over 300lbs

Post by mict450 » May 4th, 2021, 1:10 am

Great progress!! You got this!
Eric, YOB:1954
Shasta County, CA, small town USA

Dangerscouse
Marathon Poster
Posts: 5779
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: Rowing over 300lbs

Post by Dangerscouse » May 4th, 2021, 1:12 am

Regardless of your BF that is an impressive amount of weight loss. Continue on your journey and it will hopefully tip more in your favour
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 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"

Instagram: stuwenman

DavidA
10k Poster
Posts: 1170
Joined: March 16th, 2006, 4:35 pm
Location: Amberley Village, OH
Contact:

Re: Rowing over 300lbs

Post by DavidA » May 4th, 2021, 4:13 pm

50wyldeman wrote:
May 4th, 2021, 1:05 am
Update :
Finally Rowed again tonight 500m 155.1 which is surprising but for the first time My DF was 140, My stroke rate seems a bit high and when I can figure it out I will setup my logbook in the sig. For this month I will be rowing Daily 500m min ( Unless I am away from the home ).
This hopefully isn't too much "sharing " But here's the big update.
When I began this ( before signing on here ) I was 355 pounds Today I am 282 the "lightest" I have been in 15 + years, moreover , the rower ( even though I took this last month off) has been huge and this community has as well.
I am sure anyone that has been on a weight loss journey can understand the ups and downs so I am going to share a bit and hope it can help someone else .
I am fairly big and one of those "big boned " types so I have worried that the BMI numbers were off for me so I went this last weekend for a DEXA scan, to get a better understanding of my body composition. I was crestfallen to see that I am still ~39% BF But instead of letting it mind eff me I am using that as my baseline and a huge motivator. IT is very hard to know I have lost 60 pounds and still have a long way to go , but ironically it has motivated me and helped me refocus to know such.
About a month ago as part of my commitment to this all I started with a dietitian and have used her input to help me get a stronger sense of how to use Intermittent fasting to my advantage ( I have been doing IF about 4 months now ) its baby steps this whole process and I am ok with that for sure, it took a long time to do this damage it will take time to undo it too.I know I say it a lot but I am sincerely grateful to each of you that has read these posts and to those that take the time to reply in any capacity. I hope to do less wordy updates once a week at least until I get to my next goal of 265. I also Hope to row for 30 consecutive days ( provided the issue that stopped me from rowing does not reoccur ).I hope you all don't mind my continued posting. Please be well
I think the fact that you are sticking with things, even if there are some ups and downs along the way, is to be highly commended.
It sounds like you are really trying to do things in a good way - exercise, diet, etc.
Good luck with your continued progress.

David
60 y / 70 kg / 172 cm / 5 kids / 13 grandkids :)
Received my model C erg 18-Dec-1994
my log

iain
2k Poster
Posts: 435
Joined: October 11th, 2007, 6:56 am
Location: Reading, UK

Re: Rowing over 300lbs

Post by iain » May 7th, 2021, 10:38 am

Great to hear of your success so far, keep up the good work.

Rowing should help to stop your metabolism slowing too much in response to the reduced food and so maintain the weight loss. However the calories burned even in a fast 500m are a mere rounding error. If you mean 1 min 55.1 secs, that is a good pace to achieve and shows that you could go much longer. Personally I would have thought that rowing 5 min at a slower pace should not be too hard for you. By all means go faster if it helps maintain your motivation, but I would suggest that you start at say 2 min 15 sec / 500m pace for a 5 min piece. Try not to let any strokes go below this, then if you wish, you can accelerate in the last minute first time. The extra distance will burn more calories. As you should find this much easier, you should be able to increase the time maybe a min every couple of days and you will soon be rowing much longer.

Just a thought.

- Iain
52, lightweight currently training 3 times a week after a long break. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

Post Reply