Fat Noob needs starting advice

[jeremycfr]

Sorry I missed this forum but I wanted to give you some encouragement. Keep working at it by challenging yourself and it will get easier!

I am 5’10” and weighed 265 last April. I had been rowing but after a doctor visit I decided to get serious. I changed my diet (greatly reducing my caloric intake and removing starches, breads, etc). You will see faster results when you combo the diet with the workouts. By mid-September I had lost 105 lbs and over 17 inches on my waist (47 to a 29). I now row around 40 minutes in the morning (around 10k meters) and another 25 minutes (around 7k) in the afternoon.

Now with that said, I did not start there. I started rowing a 12 minute 2k and slowly worked made the workout intense. My morning sessions are based on time (how many meters can I get in x amount of time) and my afternoon workouts are based on distance. I have a different mid-set doing these workouts and it helps keep me motivated. I had to spread my legs a part when I started and had to bring the handle further up my chest to avoid my belly. It is funny; because I remember my wife saying (you look funny when you row). After the weight came off, I began to work on technique. Just don’t over extend your body and then technique will come.

I slowly pulled harder to beat my last 2k time or I rowed just a minute longer next time if I was going for distance. 12 dropped to 8, a 10 minute workout went to 11, 12, 13….hour, etc. Slow and methodical will get you there. Develop a plan and stick to it. I row first and then everything else happens afterwards. Some may say I just don’t have time. I have 2 small children, am an upper administrator at a college, several on several state and national committees, involved in my church, rebuilding a classic Mustang, and am finishing my doctorate degree. There is always time…

Also I would suggest using the heart rate monitor. I follow the guidelines for my target heart rate during exercise to maximize my workouts. If my rate gets too high then I back off, but if it is too low then I intensify my workout. It now takes more work on my part to raise my heart rate. I went from a resting heart rate of 90 to 70 when I lost the weight.

Good luck to you!

[fatRower]

Some things to consider:
* I can squat 200 pounds, but with a wide stance. The rower does not allow this stance.
* For those of you telling me I was wasting my time, what are you even doing on this forum, it is clearly a waste of your time, you are such elite athletes, shouldn't you be setting some world records?
* for those of you genuinely trying to be helpful or supportive, thanks.
* my belly combined with the narrow foot placement prohibits full range of motion. This reduces the power I can get from my legs.
* I am rowing on a water rower, which is not calibrated to be equivalent with a C2.

Update: I kept at it despite wasting my time. I read the getting started guide at the C2 website, and some other materials. It recommends getting started by rowing for 3-5 minutes to start, and focusing on cadence and power. I have been doing that. I am rowing 5-6 minutes daily, and my 500 meter split time is down under 2:30. This is after 9 workouts over 12 days. I am clearly making progress. My energy, focus, concentration, and sleep patterns have all gotten tremendously better with this attempt at getting physically active again. As soon as I have another spare hour to put into another home depot trip, my footboard for wide stance rowing will be complete. This should help me get more out of my workouts as I lose the weight. But time really is at a premium right now, as I work a full day job as a professional, and am involved with a startup on the side. THus my increased need for more energy and better sleep/stress management.

So to other out of shape noobs wandering this way, don't listen to those telling you you are wasting your time. Do what you can to move your body, it will fall into line. Keep making progress, no matter what rate you are capable. And read the post above by kennyhassman.

[fatRower]

One other thing, why are some of the forum rowers such jerks compared to the couch to 5k running crowd? My sister took up running this year. She went out and could barely jog slowly for a minute. She posted her results and got a huge outpouring of support and advice. After 2 months, she ran her first 5k, and did it in 36 minutes. Her first effort as a runner was at age 41, in extreme poor fitness, after surviving a health catastrophe of her own. We all have to start somewhere. I am starting where I am starting. I probably won't be back, and hope to find a more pleasant rowing forum. I just wanted to leave a few words of encouragement for the next guy in my situation on my way out, and than those that were kind and helpful.

[jeremycfr]

Just keep at it and you will do great. I shared my story to give you an idea that it can be done. It is funny how many experts I found when starting the program and how many experts still come tell me what I could do better (many of whom are much more out of shape that I am).

As for this forum I have found it beneficial and for the most part everyone has been great. There is the occasional "true" athlete who pops in and gives some harsh advice, but I take them with a grain of salt.

As I said, keep it up and you will do fine.

[MrBill]

I am a 405 pound asthmatic and I put my first 1000 meters on the erg tonight. I just want to thank you for posting out here and I encourage you to keep going. Any pace you can bring yourself to sustain for a period of time is a good pace when you are getting started.

[kennyhassman]

I am a 405 pound asthmatic and I put my first 1000 meters on the erg tonight. I just want to thank you for posting out here and I encourage you to keep going. Any pace you can bring yourself to sustain for a period of time is a good pace when you are getting started.

MrBill

A heartfelt congratulations on your first 1000 meters! I started nearly a month ago, at 269.5 lbs and was able to do 3 minutes. I'm now doing 5500 meters in 40 minutes and down about 6 pounds. Keep at it as I will.

I look forward to reading all the progress here of us bigger people.

Ken

[Citroen]

A heartfelt congratulations on your first 1000 meters! I started nearly a month ago, at 269.5 lbs and was able to do 3 minutes. I'm now doing 5500 meters in 40 minutes and down about 6 pounds. Keep at it as I will.

You're still not using the strength in your legs for the drive. 3:38 pace is an improvement but you've got a long way to go to be nearer to 10000 metres in 40 minutes.

[fatRower]

Well, I'm keeping at it. I am rowing 4-5 days per week, and my progress is slow but continual. I am doing 1500 meter sessions now. I have completed my wide stance foot board 2 sessions ago, and have some new hip muscles, and my pace has slowed. If I could keep it up and do 5000 meters in 40 minutes, that would be a huge goal for me. I'll get there, and I'm keeping at it. I'm gonna go try and do 2000 meters right now.

My main limitations seem to be my aerobic conditioning right now. I am working with a heart rate monitor, and as a, out of shape 44 year old going for a target heart rate of 118 - 134. I have a hard time keeping it under 134. This machine is a workout for me. If I were rowing slower, I could probably go longer. I am going to try really hard to do a slower pace, keep closer to 126 bpm, and seeing if I can go longer.

Any of you helpful folks want to chime in on getting me to a 40 minute 10k more optimally?

Also, I am just newly cleared for moderate exercise. I have been suffering form adrenal fatigue for years, and am just barely recovered enough to get my doctor to sign off on this. I'm open to intervals, or what not, but really, I just want to get to the point where I am doing enough to start losing weight from my efforts.

My diet is fairly strong. I have most of my meals prepared by a personal chef and designed by my naturopath. The lifestyle pieces of sleep and diet are in place, the weightloss should follow.

[Bob S.]

Any of you helpful folks want to chime in on getting me to a 40 minute 10k more optimally?

Also, I am just newly cleared for moderate exercise. I have been suffering form adrenal fatigue for years, and am just barely recovered enough to get my doctor to sign off on this. I'm open to intervals, or what not, but really, I just want to get to the point where I am doing enough to start losing weight from my efforts.

Good to see you back on board again. It was almost 10 years ago when I was in a similar situation. No, it wasn't a weight or adrenal problem. It was open heart surgery and I feel that it requires much the same approach. The key features are patience and persistence. Start with what you can do - as you seem to be doing - and gradually, day by day, increase the intensity and/or length of exercise sessions. It cannot be rushed; it has to be done with baby steps, a bit at a time. Be prepared to back off a tad if your body tells you that you overdid it on the last session. When you are comfortable with it again, resume the gradual increase. Don't expect quick results and there is no need to be discouraged by lack of progress. If you keep at it, it will all work out in the long run.

Bob S.

[Howard N]

I don't have any advice except keep on keeping on. 4 years ago I was over 300 lbs now under 195. It hasn't been fast for me.

You have improved. Look where you were just a month ago.

1/6: 1 min
1/7: 2 min
1/8: 4 min, 15 minute break, 2 min, 12 hour break, 6 min
1/9: 2 min
1/10: 4 min

Good Going!!

[giftogab]

I think this is great. I have had to start off slowly too. I am doing 200 meter sprints so that is about one minute a piece as well as some 300 meter longer rows. I never rest long enough to let my heartbeat recover so that I do continue a cardio load. I am learning more about the dmaper etc. I have done as much as 2000 meters in one day, but those are sets of 200 or 300. I can feel a difference in my legs, my posture and my general wellbeing. It is a slow process and one of my biggest complaints is when someone tries to get on a soap box and say that unless you do ____ it aint good enough. It is good and we all have to start somewhere. I could jump on, work myslef into lactic acid hell until I just quit. That does no good at all. Keep it up and keep thinking and analyzing what you are doing just as you are now. Before long you (and I) will be erging it up and the naysayers will still be arrogant louts.

[TXFlood]

I think you're doing great, and just ignore the haters. A walk of a thousand miles begins with one step! I started college late (age 27) and felt like I would never finish. However, I had a friend who encouraged me to continue by saying "If you keep on with this, in four years you'll have a degree. If you stop, in four years, you'll only be four years older with no degree." There's a lot of wisdom in those words.

Please don't give up - you own a great piece of equipment and owe it to yourself to take advantage of it. In 6 months, you could be up to an hour a day, OR....you could only be 6 months older! Which do you want?

Keep up the good work! And by the way, you should change your user name soon - self-fulfilling prophecy and all like that....

[giftogab]

Glad to see some people starting where I am. I got my 15k lifetime and am up to 500m chunks in my 2k days. I have oved the damper from 1 to 3 and am about ready to do it again as I am having trouble keeping a load on at 3 now. Seems like spinning.

[Kyle J]

Well, I'm keeping at it. I am rowing 4-5 days per week, and my progress is slow but continual. I am doing 1500 meter sessions now. I have completed my wide stance foot board 2 sessions ago, and have some new hip muscles, and my pace has slowed. If I could keep it up and do 5000 meters in 40 minutes, that would be a huge goal for me. I'll get there, and I'm keeping at it. I'm gonna go try and do 2000 meters right now.

My main limitations seem to be my aerobic conditioning right now. I am working with a heart rate monitor, and as a, out of shape 44 year old going for a target heart rate of 118 - 134. I have a hard time keeping it under 134. This machine is a workout for me. If I were rowing slower, I could probably go longer. I am going to try really hard to do a slower pace, keep closer to 126 bpm, and seeing if I can go longer.

Any of you helpful folks want to chime in on getting me to a 40 minute 10k more optimally?

Also, I am just newly cleared for moderate exercise. I have been suffering form adrenal fatigue for years, and am just barely recovered enough to get my doctor to sign off on this. I'm open to intervals, or what not, but really, I just want to get to the point where I am doing enough to start losing weight from my efforts.

My diet is fairly strong. I have most of my meals prepared by a personal chef and designed by my naturopath. The lifestyle pieces of sleep and diet are in place, the weightloss should follow.

A 40 min. 10k is an awesome goal! You will get there just don't quit!
I think of exercise as 90% mental - 10% physical. Once your committed to improving your fitness, and your LIFE, for yourself and your loved ones the actual work isn't that hard. Folks ask how I get up at 4:30 am to row, the hardest part is throwing back the covers, once I do that the day has started and I'm on the erg. This might sound strange but... I read some books about Navy Seals. When they want to quit training all they have to do is ring a brass bell three times, NO ONE wants to ring that bell. When I'm struggling on the erg I think to myself "just ring the bell, Kyle...go ahead quit, ring the bell."
I don't quit. Pain is inevitable, suffering is optional.
I'm 42, I was 315# in 2008 lost 80# over 3 years just through diet. Bought my erg 12/2011 at 235# , after 3 mos. I stopped taking BP and cholesterol meds. I've been at 190# for about 6 mos.
Also joining a virtual team has been a huge source of inspiration, I never would have rowed as much without my team.
Giftogab...good to have you on the team! (I've gotta try out those kettle deals)
-Kyle

[Little Miss Muffet]

I don't know if you are still checking in here, but wanted to say hello. I'm a newbie too. I'm hoping you are making progress.