Some advice when weight loss slows...

[napoleon1815]

Hey all,

Since January I've been doing non-stop rowing...I started at 5,000 meters and now do 7,000 each morning (this is continuous rowing, so no breaks). They way I have been doing the 7,000 meters is the first 1,000 is hard (1:55/500m), and I do the remaining 6,000 meters by repeating 600m at a 2:01-2:03 split rate and 400m at a 1:55 split rate again. I usually wrap up 7,000m in 27:30 or so, plus or minus 5 seconds.

However, I see my weight loss leveling off even though I am rowing longer. I want to break things up a bit and do some higher intensity rowing (for example, row hard for a set time, take a break, row hard again, etc.). I even noticed on my new PM3 monitor it has some workout templates (like 1 min row, 1 min rest, 2 min row, 2 min rest, etc...pyramid rowing I believe?).

Has anyone had good results with this? I've been reading a lot about HIIT and PACE workouts...doing intense short bursts, followed by rest, then a burst again. It makes sense to me, and would keep my workout under 20 minutes or so. Looking for any advice, etc. My goal is weight loss. I've lost ~90lbs or so since January...would like to lose another 90lbs, but like I said, it appears my weight loss is slowing down keeping with the current routine.

Thanks.

[hjs]

There is nothing wrong with the rowing, it's your dieet that should you further. Look where you change that here and there. You proberly need less energy now you have a smaller body, so to loose more weight you should either burn more energie or eat less energy, or from both a bit. No need to work out harder, but increese the duration if you have the time.
If you are bored a bit with your current training, you can change it somewhat, but doing to much too intense work will not help you. A few times a weak is ok, the rest should be relative easy. If you want some inspiration look around on the uk concept2 forum in the blog session.

Well done on your weightloss thusfar and keep it up, with the right changes you weightloss will continue.

[gregsmith01748]

I've read some stuff that has claimed HIIT can do everything short of curing cancer, and maybe it's true, but I think that changes to your workout routine would be second order effects compared to increasing the time in the saddle, or decreasing calorie intake.

Based on the amount of weight you've lost, the number of calories you need just for basal metabolism has probably decreased by nearly 25%. It is natural that you'd start to plateau unless you ramp up the workouts or reduce calorie intake.

[napoleon1815]

Thanks for the advice all...I've been on a strict self-imposed diet since I started. I was thinking about that...I am lighter but the amount I eat is the same since I started, even though it's all good foods. My issue is...strangely...I am not sure if I have been eating enough since I started all this. I am usually hungry an hour after breakfast and lunch, but have this psychological hurdle about snacking or spacing out my meals. Outside of dinner (which is my biggest and last meal of the day), I always feel some degree of being hungry. In other words, I am not sure I can cut back my caloric intake any further. So it sounds like increasing my time might be a better option. Since my time is limited (I do my workouts at 5:45am daily as it's the only time during the day I have), I have an issue increasing it too much. My thought has been instead of increaing my workouts by 1,000 meters every month or so like I have been to do that same distance with more speed instead (so less time, but burning the same calories as the intensity has increased). Right now, based on my current 7,000 meter workout and weight (using the online calorie calculator on this website) I am burning over 600 calories every morning. I have my "weigh in" this Sunday...I weigh myself every three weeks...so I am curious what I will see. I've been dropping 15lbs every three weeks for a while...the last two weigh in's have been ~10lbs or so...so not a huge decrease but I am trying to be proactive. Plus, I admit, I do find myself getting bored here and there...some mornings I just don't want to do it but I make myself do it. Definitely a mental workout too.

[gregsmith01748]

~10 lbs every three weeks, that's slowing down? I think that even though you feel have a long way to go, reflect that you've made a ton of progress and accept that the rate will be a bit slower from here on out. It will certainly be easier to transition from losing weight to maintaining weight if you coast into a landing instead of going to more and more extreme lengths to maintain a punishing weight loss pace.

I know you said that you have a hurdle around snacking, but I gotta tell you, it sure helped me. I basically bring a sack full of healthy food to work with me and graze on it during the day at about 2 hour intervals. Having a snack about an hour before dinner definitely keeps me from accidently eating my wife's arm if she inadvertently reaches across my plate while I am eating.

[napoleon1815]

Thanks Greg...your advice is always valuable. You are right on both accounts. I guess I got so use to seeing a certain weight loss and even though the current one is still good it's progress toward my ultimate goal. Good waiters get good tips right?

[Corkster52]

I wish I was able to lose 10 pounds in 3 weeks. I average about 11000 meters per day 6 days a week and after about 5 weeks, I am just barely seeing the needle drop 10 pounds...on some days. An hour each day in the saddle sure makes me want to that 50 minute mark to arrive. I admire what you have done so far and I am sure you will find a combination that works.

[Steelhead]

Try cronometer.com to monitor your calories, nutrients, and exercise -- this may help you tweak your diet and your erging.

[KEG_]

Try another cardio...perhaps running or swimming?
Are you lifting? Perhaps focus on lifting for a bit.

Or just read a book and eat healthy for 2 weeks then come back to it.

[dtangeri]

Consider 1/3-1/2 cup of ground flax seed to your diet evey morning mixed with juice. This will conrol your hunger remarkably well. The key to losing weight is not to get hungry, this will diminish any cravings you have for stuff that's bad for you, and is also very good for the gut. Do a search you will be surprised at what you find. Grind it yourself, the stuff on the shelf is expensive and probably rancid.