Holly's journey

[Parky]

Holly, if you're trying to get up to 5000 a day or per workout, start off with a 2000, 5mins rest, then a 1500 with 3 min rest, 1000, 2 min rest then knock yourself out with a 500m sprint.

I often do this as a pyramid, starting with 500 and work up to 2000, then back down to 500. 8k total workout.

As a footnote, I've just started the "potato diet" and lost 14lbs in 3 weeks, but only do that for 4 days at a time. Boring, but never hungry. Good luck with the fight.

[Holly62]

Hi ombrax didn't know I could do a countdown on the 2000m thank you for that I'm just about to start today's row, learning something every day

I'm on day 3 of my diet it hasn't been that bad at all, managed to resist all the usual traps on my last two days of work, back to my usual tried and tested fish and salad diet which I've been grateful to see after 12hrs on my feet, I have been really motivated, watching my team tuck in to the usual donughts croissants etc has made me even more determined... I could have eaten that but I didn't.

[Holly62]

Hi parky, thank you for taking the time, all tips gratefully received.
I may well need a longer break between rows though, yes I'm really that out of shape

All that is going to change.

There are three of us at work who are trying different ways to lose weight and improve our fitness, and it's interesting to see how our different plans are working out. For a start the others see this is a temporary thing, and the diet part may be. I however am trying to make permanent changes in the way I live my life, for the rest of my life, and the concept 2 is at the centre of my plan.
No pressure then

[Holly62]

Thanks ombrax for pointing me in the direction of the countdown timer for 2000m, very useful indeed today. I'm steady at 2000m which is the distance I think I'll keep to for the next two weeks until I get stronger.

Going out tonight woo hooo my darling one is taking me to the theatre to see benidorm live, can't wait to see Joyce temple savage burns, my heroine.

Of course the danger point is the Italian restaurant before the performance....
I have a plan, I'm going to make this the one meal of the day and stick to two courses instead of three, and stay out of the bread basket

Holly
56 and three quarter year old mess

[Parky]

Holly, for the Rest periods, adjust them to what you feel like doing, but try not to cool down too much between sessions.

For diet, have you ever looked at "The Potato Hack" ?

I've been on this for 4 weeks now and lost over 15lbs. (Slipped off the wagon last weekend with two birthdays and several beers). First week was a 10lb loss. I only do it for 4 days a week but for the first time in 2 years I've dropped under 18 stone.

[Holly62]

Hi parky, I'm not really fond of potatoes unless fried, baked in their jackets smothered in butter and cheese, or Jersey royals with butter and mint sauce, and of course roast potatoes. But, I guess all the above are kind of defeating the object.
It's a bit like having coffee with no sugar, I'd sooner do without the coffee.
I'm sticking with my fish and salad diet, tried and tested for me, guaranteed to lose three pounds a week with no exercise, as an additional plan to enhance my rowing.

As things stand all going well, settled into a 2000m a day row and my diet, all I have to do is remain focused

I didn't gorge on the Italian, I did however have a double cheese burger from burger King for breakfast, shame on me, only one in the week, so not too bad.

[Parky]

by Holly62 » February 22nd, 2019, 7:05 am
Hi parky, I'm not really fond of potatoes unless fried, baked in their jackets smothered in butter and cheese, or Jersey royals with butter and mint sauce, and of course roast potatoes. But, I guess all the above are kind of defeating the object.

That's why I been growing so consistently over the last 20 years!

Sorry, should have said rowing!

[Holly62]

Well, I'm into my routine now, I'm rowing 2000m on my days off that's three times week one, four times week two, which is enough for me to look forward to, but not too much that I feel like I nearly die after each workout.
I'm feeling stronger and more alert, and, drum roll please I've lost seven pounds, wooo hoo.
So I'm planning to keep this up for the next month, maintain my diet, and review at the end of March.

My partners hands were all covered in blisters so I checked up on their rowing 5500m
Not competitive in this house at all.

To anyone interested in the diet, I fit as much mixed salad on to a plate that will fit, then I add smoked salmon, prawns, a little cheese for calcium, then salad cream and bacon bits for crunch, and don't forget the salt. One meal a day usually eaten when I get home from work. Coffee in the morning with creamer and sugar, spring water the rest of the time. And that's about it,dead easy when you get used to it, all you need is will power, which the concept 2, has given me in spades.
Oh and once a week a McDonald's or KFC

[Holly62]

I don't want to run before I can walk, so Im concentrating on building up a life changing routine at the moment, rowing challenges will come later

[johnlvs2run]

I'm feeling stronger and more alert, and, drum roll please I've lost seven pounds, wooo hoo.
So I'm planning to keep this up for the next month, maintain my diet, and review at the end of March.

Great progress. You're on the right path.

[Tenshuu]

Holly, I just read through your thread. You still poking around the forums at all? Your mental will has been tested clearly. The C2 is definitely a willpower machine - Not just a fitness machine.

Nobody has asked about your Erg settings, and I've noticed you've learned different things on the PM5 from other posters, and I'd like to add another useful item to the list for you: Drag Factor

What number do you have the little "damper" arrow set on for your machine, where the wheel spins? This number should definitely be on the lower end, like a 3-5, generally the lower end is a great starting point.
Even better is knowing your exact "Drag factor". Changing that little arrow up or down changes the drag factor, and the PM5 has a screen that will tell you what your Drag Factor is.
Here is a link to how you can see what your current drag factor is
https://www.concept2.com/service/monito ... rag-factor

I prefer my drag factor between 100-115. A lot of rowers row between 100-135 depending on what feels more comfortable for them. Lower than 100 is fine, but I wouldn't go above 135 personally.


People who try to put the damper on setting 10 will eventually hurt their back because there is way too much resistance for the way the body hinges on the machine - too much lower back stress. Big number = More resistance, but when you move the flywheel you tend to move "faster" for the effort of 1 pull,but the flywheel also slows down a lot faster as well, requiring you to take big strokes quickly.
Lower number = less resistance but the flywheel will hold it's speed longer when "free" spinning after you pull. Low drag factors can make it much easier to focus on good form.


I'm glad you've got a routine built up. You'll pick away at the diet slowly in a way that works for you I'm sure - I don't often find that other people can affect how a person wants to eat, only suggest things that helped them.

I went through a major weight transformation in my past, but rowing was not how I got there. I'm 5'7" 190lbs now, but in 2011-2012 area I went from 250lbs to 180lbs while doing P90x and just adjusting my diet. My diet adjustments were: lean proteins, only fruit for snacks,90% of the time water for thirst. My work lunches were 1 Chobani Greek yogurt of my choice, 1 Clif Builder's Protein bar, and sometimes a banana and a 8oz Whole Milk. Breakfast was 3 eggs, 3 slices of bacon, and my dinner was usually some sort of chicken dish, sometimes with boil in bag rice and some BBQ sauce and or hot sauce to add some flavor.
Major avoidances that I think helped attain the majority of my weight loss: Avoid Bread products, avoid pasta products, avoid liquid calories (this includes fruit juice, soda, hot chocolate, sports drinks, basically anything not water, even my milk exception seemed to be a hindrance)


Keep that forward motivation!! I love the attitude you are showing!

[Holly62]

Hi tenshuu,
Thank you so much for taking the time to share your thoughts. I'm only doing 2000m three or four times a week, and I'm successfully keeping to my diet, but hey that's better than over eating and getting breathless walking up the stairs.
I'm just trying to lay a concrete foundation for the rest of my life, I'm not aiming for a quick fix so i can get into my jeans by the summer, although that would be nice, I want to develop my diet and rowing over time,
I'd sooner do this gradually, and so far it's all been relatively painless, because the concept 2 is so easy a machine to just incorporate into your life, its an amazing rower, and I love the erg system.
I Row on 4.5 drag factor for two reasons, firstly my back can't take it, and secondly it feels like my memory of rowing on the water, I see no need to change it.
It's a journey
Feeling fitter stronger and half alive rather than half dead
Holly.

[Holly62]

Upped my distance to 2500m yesterday, did it again today, and that was difficult but just doable.

[Tenshuu]

Hi tenshuu,
Thank you so much for taking the time to share your thoughts. I'm only doing 2000m three or four times a week, and I'm successfully keeping to my diet, but hey that's better than over eating and getting breathless walking up the stairs.
I'm just trying to lay a concrete foundation for the rest of my life, I'm not aiming for a quick fix so i can get into my jeans by the summer, although that would be nice, I want to develop my diet and rowing over time,
I'd sooner do this gradually, and so far it's all been relatively painless, because the concept 2 is so easy a machine to just incorporate into your life, its an amazing rower, and I love the erg system.
I Row on 4.5 drag factor for two reasons, firstly my back can't take it, and secondly it feels like my memory of rowing on the water, I see no need to change it.
It's a journey
Feeling fitter stronger and half alive rather than half dead
Holly.

3-4 days is a great habit! You're in the middle of changing your life around for sure. I'm pretty excited for you and cheering from the sidelines.

[Holly62]

Thank you tenshuu, I've mentioned the concept 2 to people at work, and every one of them has a story of an abandoned piece of exercise equipment which now resides in their loft or garage, and a story of how they used to row/cycle/run at home but got bored.
I tell them all that the concept 2 is different, and that the erg system keeps you motivated. Looking through this forum I see evidence of that everywhere, whoever thought of it was a genius.