Concept2 Forum

Hi all,

New user here. I try to row a 5k every other day and have lost 20 pounds overall (gained a bit back, need to work on that, damn holidays). I look and feel a lot better.

However, I need to think of a good, steady snack or small meal to have to power me through the workouts, and something to recover afterwards.

I want to get faster and lose fat but also gain some muscle too, as much as possible with the rower.

Thanks

lazarus870 wrote:Hi all,

New user here. I try to row a 5k every other day and have lost 20 pounds overall (gained a bit back, need to work on that, damn holidays). I look and feel a lot better.

However, I need to think of a good, steady snack or small meal to have to power me through the workouts, and something to recover afterwards.

I want to get faster and lose fat but also gain some muscle too, as much as possible with the rower.

Thanks

No you don,t if so you depend to much on carbs in your diet. A 20 min erg should always be eaily done given the relative little energy that does burn.
Plenty of people erg a lot longer on a empty stomach after waking up.

Good you enjoy it.

A 5K row might burn about 400 calories. Done 3 or 4 times a week, that is the equivalent of 1/3 or 1/2 lb. 3500 cals = 1 lb.

If one is trying to lose weight, it would be counterproductive to replace those calories. It would take about a year to lose 20 lbs. Most weight loss rowers row far more than 5K a few times a week. 50K a week would be over 1 lb a week in calories burned.

Kate Ackerman's presentation is quite good. It may answer a lot of questions. Now, depending on goals, you may want to change it a bit. Obviously, general dietary choices are important...I recommend low carb, good fats which means high in omega3's, 1 to 1.5 GM per kg protein from good sources (not CAFO), consider whey and BCAA's and creatine.


http://www.kossevconsortium.org/OKC2010 ... itionA.pdf