Weightloss

[stevetimber]

Hi I’m Steve
Can anyone suggest a workout programme I started rowing two weeks ago yesterday I did a 5000m it took me 30.49m at every 1000m I did a 100m sprint I’m feeling it today run up to that I did 15 minutes my current weight is 231lb I’m 5.6 I would like to get down to around 14st please help
Kind regards Steve

[sabrina]

Hi Steve,
I have found this: http://3.8.144.21/weightloss/interactive in a different threat a while ago. Haven't used it myself so can't comment on the effectiveness, but I like how you can enter weight and goals. Might be a nice start for inspiration until you get more qualified answers.
Greetings

[Dangerscouse]

Hi Steve, it hopefully will be as simple as doing lots of long, slow distances, along with occasional hard interval sessions, and focusing on what you eat. Rowing for as long as you can, at a pace that you can still speak a few sentences if you needed to, will ideal.

Your diet is paramount, and your appetite will increase with more training so be careful that you don't end up eating the same amount of calories that you burn off.

[hjs]

Hi Steve, it hopefully will be as simple as doing lots of long, slow distances, along with occasional hard interval sessions, and focusing on what you eat. Rowing for as long as you can, at a pace that you can still speak a few sentences if you needed to, will ideal.

Your diet is paramount, and your appetite will increase with more training so be careful that you don't end up eating the same amount of calories that you burn off.

Indeed, exercise helps, but without looking good at your diet it won’t do much.

To give you an idea. Rowing an hour at 2.00 pace, thats 15.000m your would use around 1000 kcal.
1 kg fat is 9.000 kcal, you need roughly 7.000 to burn to reach this. (Converting fat to exercise does cost those missing 2000)

So you need row 7 hours at 2.00 pace to burn 1kg. No way of getting around this, so volume is key, walking is also a good choise.
But you really need to clean up your diet.

Ps numbers are guidelines, not the absolute facts, but close.

[gouldilocks]

Long slow distance on the rower, daily walks, eat less and cut out the rubbish(fried food and crisps in my case ).

I had a cardiac arrest in March and am slowly trying to regain my strength and health.
Since mid-Sept I have lost 14 kg adopting the above approach .
Important not to starve yourself though - if the body doesn't know where it's next meal is coming from it will slow the metabolic rate right down.

Best of luck

Paul G

[Nomath]

Start your exercise on a fasted stomach, e.g. before breakfast. Then you are sure to burn old stocks in your body, rather than freshly arrived sugars. Fortunately, after such an exercise done on old calorie stores, your body does not immediately crave for replenishment. So a gain on two sides of the equation.

[mict450]

All good advice. Weight loss is more about what you do in the kitchen & not in the gym.

[stevetimber]

Hi Steve,
I have found this: http://3.8.144.21/weightloss/interactive in a different threat a while ago. Haven't used it myself so can't comment on the effectiveness, but I like how you can enter weight and goals. Might be a nice start for inspiration until you get more qualified answers.
Greetings

Thanks Sabrina great info got on the site and printed off a workout
Many thanks Steve

[stevetimber]

Start your exercise on a fasted stomach, e.g. before breakfast. Then you are sure to burn old stocks in your body, rather than freshly arrived sugars. Fortunately, after such an exercise done on old calorie stores, your body does not immediately crave for replenishment. So a gain on two sides of the equation.

Thanks for your input much appreciated will eat after workout from now on

Regards Steve