Has anyone here tried the Three week weight loss plan from Concept2.com?
What were your results?
thanks
3 week weight loss
Thanks, I took a good look at the program. I guess it depends on your metabolism and weight loss goals. In my case it would do nothing in the way of losing weight though it might help in maintaining. If you go to the National Weight Control Registry and look at their research results of actual people it seems that an hour a day is the average for exercise, if you do less it must be quite vigorous.
I've been doing 2 hard 5K's or 1 hard 10K every day at 95% of my PB and take off only once a month. This has worked so far to lose 20 lbs. pretty quickly but now I have to add another 20 minutes to that to continue losing weight. I tried slow relaxing rows of very long distances of 20-45K but stopped losing pounds immediately.
I've been doing 2 hard 5K's or 1 hard 10K every day at 95% of my PB and take off only once a month. This has worked so far to lose 20 lbs. pretty quickly but now I have to add another 20 minutes to that to continue losing weight. I tried slow relaxing rows of very long distances of 20-45K but stopped losing pounds immediately.
stats
What weight did you start at before losing the 20? Did you modify your eating as well? I have had my rower for about 2.5 weeks now. Haven't gotten into the long rowing yet, but did drop about 12 pounds very quickly-from 202 to 190 or so.
Probably need to get down another 10 to be to fairly good condition with decent muscle definition.
Probably need to get down another 10 to be to fairly good condition with decent muscle definition.
6'0" 200 lbs
500 meters= 1.39.3
1000 meters= 3.35.9
2000 meters= 7.37.8
5000 meters= 21.13.5
4 minutes= 1067 meters
500 meters= 1.39.3
1000 meters= 3.35.9
2000 meters= 7.37.8
5000 meters= 21.13.5
4 minutes= 1067 meters
Here is my weight loss history so far:
2-Apr 203
16-Apr 195
1-May 192.5
13-May 191.5
1-Jun 186
13-Jun 185
23-Jun 179.5
With the eating I have continually experimented. A larger part of my diet is now unprocessed foods and I try to eat a lot more fruit and vegetables. It is expensive to eat this way as fruit costs a small fortune where I live (for instance 1 lb. grapes = $3.99, 1 apple = $1.29), I need cheaper sources. A major problem was snacking late at night and the rowing only made me eat more. I changed my schedule so that I went to bed within 15 minutes after rowing, this seems to have helped. Read about Jack Lalanne and tried what he eats but I enjoy food too much, hard to give up things like ice cream although I eat far less of it now.
My goal is somewhere between 138-155 and a body fat of around 10%, depends on how much muscle weight I have added.
2-Apr 203
16-Apr 195
1-May 192.5
13-May 191.5
1-Jun 186
13-Jun 185
23-Jun 179.5
With the eating I have continually experimented. A larger part of my diet is now unprocessed foods and I try to eat a lot more fruit and vegetables. It is expensive to eat this way as fruit costs a small fortune where I live (for instance 1 lb. grapes = $3.99, 1 apple = $1.29), I need cheaper sources. A major problem was snacking late at night and the rowing only made me eat more. I changed my schedule so that I went to bed within 15 minutes after rowing, this seems to have helped. Read about Jack Lalanne and tried what he eats but I enjoy food too much, hard to give up things like ice cream although I eat far less of it now.
My goal is somewhere between 138-155 and a body fat of around 10%, depends on how much muscle weight I have added.
Could give post an idea of what a 'typical day of eating' for you looks like? Along with when and how much you row?
(ie., 6am = row 5k at 90% PB then eat an apple and 50 grapes, ect.)
(ie., 6pm = row 5k at 90% PB then eat whole grains and a banana, ect.)
I just want to get an idea where to start, and what to mold my calorie
intake to, since you seem to be on the right track with weight loss!
(ie., 6am = row 5k at 90% PB then eat an apple and 50 grapes, ect.)
(ie., 6pm = row 5k at 90% PB then eat whole grains and a banana, ect.)
I just want to get an idea where to start, and what to mold my calorie
intake to, since you seem to be on the right track with weight loss!
Liquid wrote:Here is my weight loss history so far:
2-Apr 203
16-Apr 195
1-May 192.5
13-May 191.5
1-Jun 186
13-Jun 185
23-Jun 179.5
With the eating I have continually experimented. A larger part of my diet is now unprocessed foods and I try to eat a lot more fruit and vegetables. It is expensive to eat this way as fruit costs a small fortune where I live (for instance 1 lb. grapes = $3.99, 1 apple = $1.29), I need cheaper sources. A major problem was snacking late at night and the rowing only made me eat more. I changed my schedule so that I went to bed within 15 minutes after rowing, this seems to have helped. Read about Jack Lalanne and tried what he eats but I enjoy food too much, hard to give up things like ice cream although I eat far less of it now.
My goal is somewhere between 138-155 and a body fat of around 10%, depends on how much muscle weight I have added.
[quote="xdarrylx"]Could give post an idea of what a 'typical day of eating' for you looks like? Along with when and how much you row?
(ie., 6am = row 5k at 90% PB then eat an apple and 50 grapes, ect.)
(ie., 6pm = row 5k at 90% PB then eat whole grains and a banana, ect.)
I just want to get an idea where to start, and what to mold my calorie
intake to, since you seem to be on the right track with weight loss!
Hmm, ok, a note on the eating, I'll give you what I do on a good day which helps to lose weight, I tend to eat too much sometimes...
Morning: 1/2 to 2/3 cup of organic cereal with 5-7 strawberries. About 300 calories.
Lunch: Egg Salad Sandwich on whole wheat bread with 10-12 potato chips, wedge of melon and half an orange. Don't know calories.
Dinner: 1/2 lb. pasta with tomato sauce, onion, garlic, salad, red/green bell peppers (1 of each), orange for dessert
Snacks: Celery, apples, bananas, vegetable soups, kiwis, watermelons, pineapples, pears, etc.
A calorie is a calorie no matter where it comes from. Unprocessed foods with a lot of fruits/vegetables are best but what you eat is up to you. Experiment and after a few months you will find what works.
If I eat anything less I start feeling weak and perpetually hungry, sometimes I sneak in some snacks like chocolate, ice-cream, veggie sticks, peanuts, etc. but I try to keep that to a minimum. On a good day I consume about 2000 calories and on a bad one around 2800. If I didn't have any bad days I would probably be another 10-15 lbs. lighter.
Workout:
Average 12,500 meters per day, usually row around 9:30 p.m., then go to sleep at 11:00 p.m., I do this because I tend to eat too much after rowing so going to sleep prevents this. Most typical workouts are:
1. 5K at 95-100% of PB, rest 10 minutes, then another 5K at 95-100% of PB. Ten minute rest, then 2.5K at relaxed pace.
2. Same as above but 10K at 95-100% of PB, 10 minute rest then relaxed 2.5K.
I take off 1 day a month. Some days I feel fantastic and the workout is effortless, on others it is a bit more of a grind though I always feel great after finishing.
I also did 250K in 13 days but it didn't make any difference in weight loss as compared to the above. I walk 5 days a week for 30 minutes at 3 mph. I started swimming 2-3 times per week (50 laps) just recently but yesterday I was so tired that I was way behind my normal pace, will have to monitor this to see if it happens again. Might have been the sun, it was nearly 100 degrees. Lastly I do dumbell flys and dumbell presses 3-4 times per week, 10 reps of 10 for the first and 10 reps of 12 on the second.
(ie., 6am = row 5k at 90% PB then eat an apple and 50 grapes, ect.)
(ie., 6pm = row 5k at 90% PB then eat whole grains and a banana, ect.)
I just want to get an idea where to start, and what to mold my calorie
intake to, since you seem to be on the right track with weight loss!
Hmm, ok, a note on the eating, I'll give you what I do on a good day which helps to lose weight, I tend to eat too much sometimes...
Morning: 1/2 to 2/3 cup of organic cereal with 5-7 strawberries. About 300 calories.
Lunch: Egg Salad Sandwich on whole wheat bread with 10-12 potato chips, wedge of melon and half an orange. Don't know calories.
Dinner: 1/2 lb. pasta with tomato sauce, onion, garlic, salad, red/green bell peppers (1 of each), orange for dessert
Snacks: Celery, apples, bananas, vegetable soups, kiwis, watermelons, pineapples, pears, etc.
A calorie is a calorie no matter where it comes from. Unprocessed foods with a lot of fruits/vegetables are best but what you eat is up to you. Experiment and after a few months you will find what works.
If I eat anything less I start feeling weak and perpetually hungry, sometimes I sneak in some snacks like chocolate, ice-cream, veggie sticks, peanuts, etc. but I try to keep that to a minimum. On a good day I consume about 2000 calories and on a bad one around 2800. If I didn't have any bad days I would probably be another 10-15 lbs. lighter.
Workout:
Average 12,500 meters per day, usually row around 9:30 p.m., then go to sleep at 11:00 p.m., I do this because I tend to eat too much after rowing so going to sleep prevents this. Most typical workouts are:
1. 5K at 95-100% of PB, rest 10 minutes, then another 5K at 95-100% of PB. Ten minute rest, then 2.5K at relaxed pace.
2. Same as above but 10K at 95-100% of PB, 10 minute rest then relaxed 2.5K.
I take off 1 day a month. Some days I feel fantastic and the workout is effortless, on others it is a bit more of a grind though I always feel great after finishing.
I also did 250K in 13 days but it didn't make any difference in weight loss as compared to the above. I walk 5 days a week for 30 minutes at 3 mph. I started swimming 2-3 times per week (50 laps) just recently but yesterday I was so tired that I was way behind my normal pace, will have to monitor this to see if it happens again. Might have been the sun, it was nearly 100 degrees. Lastly I do dumbell flys and dumbell presses 3-4 times per week, 10 reps of 10 for the first and 10 reps of 12 on the second.