Weight loss plans

Rowing for weight loss or weight control? Start here.
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Weight loss plans

Post by cevan » March 30th, 2021, 1:55 pm

Hello, 37 F, got ~60-70 lbs to lose. I see from years of earlier posts that the recommended weight loss method is to go slow and steady for long rows (and of course change diet). I have worked my way up to long rows, some days 2 hours if I have the time.

Can those who have successfully lost weight share what their rowing plan looked like? (Whether that is as simple as row steady state 30 minutes per day every day or throwing some variations like intervals or rate limiting in there.) I am simply curious to see what has worked for others and maybe throw some suggestions into this very boring routine.

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Re: Plans

Post by Ante » March 30th, 2021, 3:58 pm

Hi Cevan,

Good plan to start rowing. It’s easy on the joints and as you lose weight, your strokes will get longer and your numbers better.
But boring is not good! It’ll kill your motivation. Look for more variation.
I usually check the WOD (workout of the day) for ideas. A favorite is ending every km with 10 hard(ish) strokes. By the time I’ve found my rhythm back again, I’m well on my way in the next km. Or a pyramid-type traning, with increasing s/m.

About losing the weight: I try to erg before breakfast, which means before noon. It just might make an extra difference (doing intermittent fasting 16:8), but I don’t expect miracles from training. Pity ofcourse, but such is life. 😉

Good luck!
Dutch F 60, 1.67 m, HWT, addicted 🌀🚣‍♂️😅

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Re: Weight loss plans

Post by Tony Cook » March 30th, 2021, 5:45 pm

I guess we are all different and I have never had a problem with excessive weight, so my experience may not be relevant to those who have.
In my ‘main’ sport I worked to keep my ‘fighting weight’ up to 115kg. When age stopped me performing at my best level and I went into semi-retirement my weight naturally dropped to 105kg, over a couple of years. I still kept active but wasn’t shifting weights in the gym and eating more than I really wanted to.
One year ago I got into erging and have averaged over 10k a day since. A whole variety of workouts but the majority of my training weeks have been 3/4 steady state 45-60 mins, one a bit quicker than the others; 1 sprint interval session, for a bit of speed, rate up and heart rate pumping e.g 8 x 500m; and one longer intervals at faster than steady state e.g. 4 x 2k.
For details see Peter Plan, Wolverine Plan and Concept Interactive.
Doing this with no intention or desire to lose weight I have dropped 7kg in the year. I’m now working on a plan to put some weight back on as I feel I’m too skinny - I haven’t been this light for over 40 years.
So the short answer to weight loss, from my experimental sample size of n=1 is to just do it. Get on the erg 5/6 days a week and build up your distance to 10k+ per day and in a couple of months you will see a reduction in weight.
Born 1963 6' 5" 100Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7

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Re: Weight loss plans

Post by mromero680 » March 31st, 2021, 11:13 am

I wasn't really focused on losing weight during the lockdown but I've dropped about ten pounds. Fewer dinners and lunches out have something to do with it but no commute meant more time to exercise and walk. One of the things I love about the rower is the unlimited variety. I keep a loose plan to do one long row, one intervals session, one steady state harder row and one variable stroke rate row per week but I often just do what I feel like doing as I'm doing my warm-up.
500m: 1:36.9/ 2k: 6:59.2 / 5k: 18:53.2 / 30min: 7762 / 10k: 38:52.0 (2020 PBs)

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Re: Weight loss plans

Post by Ombrax » March 31st, 2021, 11:05 pm

Step 1: Figure out how long you have to row to burn off the calories from a single oatmeal-raisin cookie. (Answer: a lot)

Step 2: Be amazed by how efficient the body is. Realize that it's a lot easier to not eat something in the first place, than it is to eat it then put in the effort to burn the calories.

Step 3: Consume fewer calories.

Step 4: Consume the right types of food.

Step 5: Continue to row, but don't fixate on just doing long rows - unless you're a bit loopy it will surely get boring in the long run. Do a variety of types of rowing sessions, some long, some shorter and harder, some just fooling around to have fun. Row at least 3x a week. Track your results and push yourself to improve, in both time and distance, but don't get too fixated by the numbers and don't try to do too much too quickly - that's one of the surest ways to injure yourself.

Step 6: For even more variety, throw in some moderate weight routines at least twice a week. Don't worry, it won't cause you to bulk up, or anything like that. (if that happens to be a concern) It will be fun and will be good for your body, and as you progress (more reps at heavier weights) you'll feel good about yourself, which will motivate you to do even more. You don't need fancy weights. Some kettlebells or dumbbells will be enough. If it's too easy buy some heavier ones. If it's too hard get some lighter ones. There's a ton of information online on this, but don't be intimidated. Do what works for you.

Finally, whatever you do, don't let it become work or boring, because if you do, you'll find reasons to stop and the whole thing will be a failure. Don't get too carried away by the numbers, but tracking your progress will be hugely beneficial.

Remember, it only takes two things to succeed at this type of thing: time and effort, and if you put in both you will get to where you want to be.

Good Luck

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Re: Weight loss plans

Post by mict450 » March 31st, 2021, 11:23 pm

    Good summary by ombrax. Weight loss is more about what you do in the kitchen, & less about what happens in the gym. Unless you're one of the lucky few that have won the genetic lottery.
    Eric, YOB:1954
    Shasta County, CA, small town USA

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    Re: Weight loss plans

    Post by jamesg » April 1st, 2021, 2:54 am

    cevan wrote:
    March 30th, 2021, 1:55 pm
    Hello, 37 F, got ~60-70 lbs to lose. I see from years of earlier posts that the recommended weight loss method is to go slow and steady for long rows (and of course change diet). I have worked my way up to long rows, some days 2 hours if I have the time.
    Rowing serves to get fit, so that we can keep moving all day long and maybe lose a little weight. This is what we have evolved to do, so don't short-change yourself. It's essential for health. We have to work hard on the erg, since our prime needs are fitness and health. It's possible to lose a lot of water on the erg, but not much fat, maybe 5% of the water loss: its energy content is far too high.

    With age, things can only get worse. Very little energy is needed to stay alive when over 30. If you use a car, elevators and suchlike, almost none at all, maybe 20W. A small amount of fruit and veg is enough for energy, and absolutely essential for fibre. Some say five portions a day, but don't say what a portion is. It can work out expensive, but well worth it in my experience. Can always add an ounce of butter or ham if strictly necessary.

    Some possible weightloss schedules can be seen here:
    08-1940, 183cm, 84kg. Last seen MHR 155, in 2k (2020-12-03) 8.47.6@23

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    Re: Weight loss plans

    Post by neil262 » April 9th, 2021, 10:10 am

    I started on the erg last May, just to keep fit in the lockdown. I usually do 3 x 40 min sessions, 1 HIIT session and 1 1hr session per week. I have cut out ready meals, and now snack on mixed nuts instead of sweets, crisps etc. I've lost about 8 kg.
    43yo 5ft 10, 76kg
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    Re: Weight loss plans

    Post by Rodb » April 12th, 2021, 5:33 pm

    I am a 55yo Male ... lost 27 lbs so far since Mid-January.

    Changed my dietary habits to 4 meals a day of 4-500 calories, generally clean foods - meats, veggies, fruits. Really tried to cut back on processed foods. I had been doing intermittent fasting but I think the smaller more frequent meals have helped for some reason. I track all of my food intake on the LoseIt app, which has really helped my awareness of my over-eating tendencies.

    Workout: I have mostly been rowing with Maffetone heart rate principles; heart rate target of 180-age for a minimum of 40 minutes. I also throw in an interval workout once a week to get rid of the cobwebs :) Additionally, I have a minimum target of 11,000 steps per day. If I feel good and have some time I will throw in an extra row sometime during the day ... or if I'm in one of the C2 challenges.
    55 HWT Male
    Wisconsin USA
    Team - 50Plus

    Goal: Keep my general fitness at a level such that I can continue to participate in activities I enjoy (hiking, biking, general tomfoolery)

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