Concept2 Forum

Model D/PM4 just came in. I'm around 410 pounds and need to lose lots. I just did my first row. Is the below info what I should be keeping track of? Is there a better place to log info? Should I be using the card and hooking my laptop up? Any help/tips is greatly appreciated.


2014 Season
View Season Results Summary Stats Export CSV File Text Export Logbook Bar Chart Showing /1
Distance Time Avg/500m Status Date Age Weight Type Comments Edit Delete
1,024m 7:25.9 3:37.7 7/31/2013 39 H indoor rower

Create an ID on http://log.concept2.com/ You can log all of your workouts on there.

With the C2 Utility program and your PM4 hooked up to your laptop you can do that automatically.

Yes. I did that. Thats where those numbers came from. I did a shade over 1,000 meters. My s/m was 20. I'll start to use the card and my laptop.

JimmyD99 wrote:Model D/PM4 just came in. I'm around 410 pounds and need to lose lots. I just did my first row. Is the below info what I should be keeping track of? Is there a better place to log info? Should I be using the card and hooking my laptop up? Any help/tips is greatly appreciated.

The key words are patience and persistence. Don't expect rapid results and be prepared to keep at it even when there are times when you don't see any improvement (plateaus).

At first gradually increase the time or distance taking baby steps. It is seems easy, use a slightly bigger increase. If it seems to hard, back off a bit on the next one. Keep at it no matter what. Once you reach the point where you can handle a half hour or more, work on increasing the speed. On the C2 machines, that is best observed as a lowering of the pace - the 3:37.7 in the stats you reported. Actually, there is a good chance that you can work on increasing the total time and lowering the pace at the same time. You don't give your age, gender, and height, so I can't say what might be a good long term goal. However you can get an idea of what might be possible by looking at the rankings for your category.

It helps a lot to get your technique squared away. Check out technique videos.

Since your main goal is weight loss, control of food intake is a far bigger factor at this stage than the exercise. They are both important, but the exercise won't start to have much effect until you can do something like a half hour a day or more at a pace of under 2:30 or so. That 2:30 is arbitrary. It depends on age, gender, and height.

Bob S.

Added in edit: Check out this post which came in just a bit after I initially sent the message above:

http://www.c2forum.com/viewtopic.php?f=9&t=14014

Take it easy when first starting. The physiological fatigue is easy its the psychological fatigue that will kill your workouts the fastest.

Learn the signs of over training and stay below that threshold.

Get more sleep.

Drink plenty of water.

Learn good form.

Best tip I ever got. Aim a fan or 2 at yourself while rowing.

Try and row 2 x a day. Think your stimulating your metabolism 2x vs 1x/day. Try 3x on day off.

Private message me your. Log book member number ill friend you.

And like the other posts say start cleaning up what you eat.

I'd like to chime in with my unsolicited thoughts on this one. I am fairly new to serious indoor rowing, but I am somewhat of an expert on losing weight. Up until a couple of decades ago, I boxed. That required weigh-ins, which are very very different from normal walk-around weight. Since those days, I have gone through phases -- big to slim, back to big, then to slim. Mostly because I became a computer guy with lots of desk time.

I have been doing indoor rowing for about 4 months now, and started at 102kilos (224.4 at 5'11"). I have only lost 4lbs. Why only 4lbs? Because I built up sport-specific muscles that I didn't have before. This is a good thing. BUT still, all of my old clothes are fitting nicely once again. It is really great to wear my old favorite t-shirts again.


About the weight, I did not see your height? Just curious.
It is hard to put all the tips/ideas into one post, because there are reams of articles and books on this, but I can give four quick thoughts:

1. LONG WORKOUTS TO BURN LOTS OF CALORIES -- work your way up to having long easy rows (results) vs powering for performance. Not hard rowing, just light-medium sweat and steady will give results. (using a heart-rate monitor will help a lot to keep you in the easier fat-burning zone).

2. Learn to eat frequent SMALL meals -- if you work out well, don't starve yourself, but get off the standard 3 meal a day plan. This will also teach your body to need less portions at each meal. The frequent small healthy meals/snacks will keep the metabolism working -- while also repairing the body for the next workout. (I can follow up with this, if you need reference material).

3. Get a seamstress measuring tape (or similar) to measure your body in several areas -- this will be much more encouraging and motivating than a scale. Downsizing the Clothes size will be the reward and truth-teller.

4. [optional] Get a subscription to a magazine like Men's Health. Very motivating and Tons of Useful Stuff. This one is optional, but I liked having my monthly subscription full of useful guy stuff and health/fitness tips. Who knows, you may find you want to work-in other exercises or sports, once your energy level goes up with all of the rowing.

My 2cents. I also agree with the other thoughts given already (especially the one about drinking lots of water)....but also low sodium.
I am really looking forward to your results. Since you actually bought your own rower, I am expecting a real success story here. Keep us posted. (again, what is your height?)

Cheers!

Also started at 400lb, from end of january down almost 60lbs. Same comment as the others, persistence, good form, and no matter what don't overdo it. I did I guess, even though I had 4 months under my belt I have a sore knee that I am dealing with now. The iPhone ErgData is great, much easier than hooking up a computer if you don't have one handy. Join an affiliation and take part in the team and solo challenges!
Wayne

congrats on the rower. i'm a big guy as well and it takes a while to get into rowing shape. Ha. You're lungs will slowly get stronger. keep stretching those hip flexors and hamstrings.

Thanks for the input guys. I was in the middle of moving and am just getting settled in. Finally ready to go. Just did 2000m in 12:51. Biggest problem is keeping feet on pedals. Not easy at 400 plus pounds. Had to do some with feet on ground to keep going. Someone asked about height. I am a very tall 5-7. Age is 39. Weight about 410. Gonna do another one tonight.

When I started my feet were basically on their side in the pedals with knees going out sideways when bending. 60lbs later and I am pretty much able to keep my legs straight and row. So as the weight comes off just to need to work on getting your form right. There was a guy who posted on a different thread about making some blocks for his feet when he started, not sure how that worked out though.

Wayne

I second the suggestion to take measurements once a month to once a quarter- because there will be times when you are working really hard, and the scale isn't budging. That can be disheartening.

On the other hand, if you look at your measurements and see that the scale hasn't budged but that you've lost inches everywhere, you'll know that the fat loss is being offset by muscle gain- which is AWESOME for you and even better than just seeing the pounds drop.

I noticed for myself that I wouldn't notice if my clothes were loose or any of the other traditional measures of loosing inches at all, until my clothes literally fell off. In line, on Black Friday, at Walmart, with both arms full loading the cart, in front of about a zillion people. If I'd kept better measurements, perhaps I could have avoided showing the world my Hello Kitty underpants after my skirt fell off, but hey- at least I know I'm loosing inches! Personally I'm down about 80 pounds and I think the rowing machine is going to be key to loosing the next 80.

You are what you do repeatedly, so just keep at it, find little things to push yourself on each week- a little longer, a little further, a little more intense- and it'll turn out great.

Congrats on getting started!

my clothes literally fell off

What a testimonial. You're worth your weight in Gold.

Hello to everyone on the forum and especially for this post "400 pound newbie"..

I too fall into the fat and unfit category (5' 11" and 320lbs) and as I approach 60 years old I suddenly seem to be feeling the strain and for the first time just do not carry my weight as well as I used to.

Searching the internet for an exercise machine that will both take my weight and be enjoyable eventually (after many hours) brought me to the Concept 2 and this forum.

Frankly, you have sold me on the idea and reading such honest statements from big people is really encouraging. There can be no better recommendation.

I am sure those of you who are in the same weight category know exactly what I mean, thank you.