Concept2 Forum

Hi

im in need of some tips for weight loss I have access to a concept 2 model d rower with a PM4 monitor and also another concert 2 rower with a PM5 monitor at home. I currently weight around 145Kg and I'm trying to loose as much as possible. I started out on the rower a few days ago so im building my self up to a reasonable pace. im currently doing a 5K row in around 21Mins at 28 -29 s/m. that's not all in one go I have a little stop in that 21 mins for a quick drink and away I go again. what do I need to do to increase my weight loss using the rower? I plan on doing 5k 5 times a week as a minimum and once 5K feels easy ill increase the distance/time on the machine. im not feeling too bad when iv done my exercise and feel as if I could do a bit more but I don't want to push it to far just yet. im watching what I eat and trying to drink as much as possible too.

I did this around. year ago and managed to build my time up to about 1.5hrs on the rower at a time and doing approx 25K in that time is this something I need to be aiming for again?

First of all welcome to the forum and don't worry about the pace. To lose weight you need to row for longer and slower so it will be better to find a pace that means you don't stop at all. You don't need to stop for a drink in that time, I don't stop at all for anything less than a two hour session. This is just a mental 'crutch' as it's too fast a pace.

It sounds like you have the time to devote to rowing so aim for a 45 mins, or longer, session and row by 'feel' rather than trying to maintain a certain pace. Also try and slow down the rate to circa 22-24, I suspect 28-29 is too high for you at the moment.

I assume that 25k in 1.5 hours is a typo as this is a 1:48 average pace which would be just under a 1hr 16mins HM which is extremely good and would probably put you in the top 5% of ranked workouts, if not higher. Either way, the distance is good, but the pace doesn't matter. Going too fast will not efficiently burn fat so get comfortable with slower times, and when you reach your weight goals then you can speed it up

Remember that weight loss is more about diet than exercise - especially if you want quick results.

If you get rid of carbohydrates (bread, fruit, sugar, certain vegetables) and replace those with healthy fats and meat, you can eat all you want, feel great, and have the energy to exercise. In fact, you can even leave out the exercise and still loose fat at a steady rate.

It is also worth remembering that it's a very easy trap to fall into that when you exercise more, you eat more, this is especially true when you train hard and fast and you can maintain a caloric equilibrium without realising it.

Dangerscouse wrote: ↑

December 22nd, 2018, 5:27 am

To lose weight you need to row for longer and slower so it will be better to find a pace that means you don't stop at all. Going too fast will not efficiently burn fat so get comfortable with slower times, and when you reach your weight goals then you can speed it up

Interesting. Everything I have read says the best way to lose weight (especially) on an erg is to do HIIT training. I have never found doing long slow rows has helped me lose weight.

cflrules wrote: ↑

January 4th, 2019, 2:15 pm

Dangerscouse wrote: ↑

December 22nd, 2018, 5:27 am

To lose weight you need to row for longer and slower so it will be better to find a pace that means you don't stop at all. Going too fast will not efficiently burn fat so get comfortable with slower times, and when you reach your weight goals then you can speed it up

Interesting. Everything I have read says the best way to lose weight (especially) on an erg is to do HIIT training. I have never found doing long slow rows has helped me lose weight.

I can only speak from experience but I lost circa 7kgs in six months of training for my 12hr challenge, and I temporarily lost an additional 6kgs on the day, which most of that must have been water. In circa 14 months since I have managed to maintain a very consistent weight by doing quite a lot of long steady state sessions.

All HIIT did for me in years gone by was increase my appetite and I slightly put on weight rather than lose it.

Dangerscouse wrote: ↑

January 4th, 2019, 5:08 pm

cflrules wrote: ↑

January 4th, 2019, 2:15 pm

Dangerscouse wrote: ↑

December 22nd, 2018, 5:27 am

To lose weight you need to row for longer and slower so it will be better to find a pace that means you don't stop at all. Going too fast will not efficiently burn fat so get comfortable with slower times, and when you reach your weight goals then you can speed it up

Interesting. Everything I have read says the best way to lose weight (especially) on an erg is to do HIIT training. I have never found doing long slow rows has helped me lose weight.

I can only speak from experience but I lost circa 7kgs in six months of training for my 12hr challenge, and I temporarily lost an additional 6kgs on the day, which most of that must have been water. In circa 14 months since I have managed to maintain a very consistent weight by doing quite a lot of long steady state sessions.

All HIIT did for me in years gone by was increase my appetite and I slightly put on weight rather than lose it.

Same here.
lost more then 10Kg in a year doing long distances at a steady pace.

edinborogh wrote: ↑

January 10th, 2019, 11:52 pm

Dangerscouse wrote: ↑

January 4th, 2019, 5:08 pm

cflrules wrote: ↑

January 4th, 2019, 2:15 pm

Interesting. Everything I have read says the best way to lose weight (especially) on an erg is to do HIIT training. I have never found doing long slow rows has helped me lose weight.

I can only speak from experience but I lost circa 7kgs in six months of training for my 12hr challenge, and I temporarily lost an additional 6kgs on the day, which most of that must have been water. In circa 14 months since I have managed to maintain a very consistent weight by doing quite a lot of long steady state sessions.

All HIIT did for me in years gone by was increase my appetite and I slightly put on weight rather than lose it.

Same here.
lost more then 10Kg in a year doing long distances at a steady pace.

I also eat way more/gain weight when doing HIIT. HR capped 60' sessions are the key for me to lose weight.