60 minute weight loss

[JerekKruger]

The pre-condition for adaptation to (stored) fat as fuel source is? Fasting? Starvation (prolonged fasting)? Limiting dietary carbohydrate?

And the best reason to optimize fat burning is? To lose weight? To increase endurance by controlling cellular chemistry?

And the best exercise intensity to optimize (quantized) fat burning is? Dogtrot all day? Run six miles? Sprint to refrigerator?

No idea. I was just pointing out that fat can be used directly as an energy store and that adaptation to it is (usually) desirable (for a variety of reasons).

[Erik A]

HI Smee

there are a couple of us doing that interactive weight loss program on that site posted above (indoor sport services)
it seems to be ok and very much based on your weight/age/height and previous experience. so the other guy (Johnny) and my program are vastly different. not that thats a bad thing. and im enjoying it and doing some good length rows. for example this week is 2 x 20 min rows, 1 x 40 min then 2 x 25 and repeat the 3 for the 6 day week. next week i have a 45 min a 50 min and a 60 min then repeat. im using a 3 or 4 min rest (shorter the row the shorter the rest)
as to results... Johnny is getting good results to date ( i think its around 19lb or so) I am also losing weight (7kg to date) and want/need to lose more so will continue on this program for the full 23 weeks when i will switch back to the BPP

[babble]

Just row, don,t waist time, nothing fancy is needed, just make meters, the more the better.

Food is still nmbr 1, no training can undo crap eating.

This!
I dont have more time then you throughout the week and exercising for an hour a day for a year now, and i lost a few pounds and most important feel a lot healthier.

[smeeagain]

Taking into consideration time for getting changed, warm up/diwn, shower etc, i can set aside 60 mins of work time on my C2, six days per week.

What are my best options/sessions to do for weight loss in the allocated time?

Smee

After a bit of experimentation, Ive managed to answer my own question> Interestingly, nobody sussed the answer, however Im prepared to concede that that they may be because I didn't give enough information at the outset. Im a former rower returning to exercise but am exceptionally unfit, inflexible and overweight. At this stage my best option for 60 minutes is something that I can do for sixty minutes. Let me explain - I tried for example tabata with 20seconds on and 10 seconds off. I did the 20 seconds so hard (as you should do as I did this a number of of years ago) that I simply could not last longer than 2 minutes ie 4 x 20 seconds of 'work'. I could have done roe later but not at the time, whereas I can row continuously at 20 strokes a minute for 60 minutes currently. So faced with 60 mins continuous or 2 mins of 20 seconds on and 10 seconds off, I'll stick with 60 minutes until I get lighter, more flexible and fitter and able to tackle more. As an observation, and not at all meant a s a criticism, I've noted that other responses, on other posts, as to what folk 'should' do , or should be able to do, does not alway take into consideration the individuals current capability. If you never been unfit, it is hard to comprehend. I've bene international athlete fit and now Im less fit than the average guy in the street. It is easy to forget.

Thanks to everyone for their help and advice thus far - whilst I cant do those sessions ow, i will be able to attempt them in the future.

Smee

[hjs]

Taking into consideration time for getting changed, warm up/diwn, shower etc, i can set aside 60 mins of work time on my C2, six days per week.

What are my best options/sessions to do for weight loss in the allocated time?

Smee

After a bit of experimentation, Ive managed to answer my own question> Interestingly, nobody sussed the answer, however Im prepared to concede that that they may be because I didn't give enough information at the outset. Im a former rower returning to exercise but am exceptionally unfit, inflexible and overweight. At this stage my best option for 60 minutes is something that I can do for sixty minutes. Let me explain - I tried for example tabata with 20seconds on and 10 seconds off. I did the 20 seconds so hard (as you should do as I did this a number of of years ago) that I simply could not last longer than 2 minutes ie 4 x 20 seconds of 'work'. I could have done roe later but not at the time, whereas I can row continuously at 20 strokes a minute for 60 minutes currently. So faced with 60 mins continuous or 2 mins of 20 seconds on and 10 seconds off, I'll stick with 60 minutes until I get lighter, more flexible and fitter and able to tackle more. As an observation, and not at all meant a s a criticism, I've noted that other responses, on other posts, as to what folk 'should' do , or should be able to do, does not alway take into consideration the individuals current capability. If you never been unfit, it is hard to comprehend. I've bene international athlete fit and now Im less fit than the average guy in the street. It is easy to forget.

Thanks to everyone for their help and advice thus far - whilst I cant do those sessions ow, i will be able to attempt them in the future.

Smee

You have a big advantage to know what it is to be fit. But you are right, you certainly can,t row for a hour daily if you are very untrained. Think you should forget faster stuff in the beginning, first just get going. You will improve rapidly.

[edinborogh]

awesome topic and awesome feedback people. im really enjoying reading all of you.
thanks for sharing your thoughts!

[swingshiftworker]

I'm 67 and have been rowing 10k meters everyday (which an occasional rest day here and there) for about an hour a day for the past 4 months and plan to cont I do this by rowing 4 sets of 2500 meters each (with a 5 min break between each set) at a rate of 27-29 spm which takes me 12-12.5 mins per set (depending on how hard I want to work) at a rate of 660-750 cals/hr or about 100-130 watts.

I do not use a HRM anymore (the Garmin that came w/my C2 doesn't work anymore and didn't bother to replace it). However, this rate of rowing is relatively moderate for me and, based on past experience, I'd guess my HR would be around 110-120; certainly no over 130 which is only about 70-75% of my HR max (if you believe in that metric).

I lost 42# of weight starting in May 2016 through Nov 2016 from 192 to 160 by eating at a caloric deficit and have maintained the weight loss at 158 +/- 3# over the following 13 months until now by eating just enough cals (net of any exercise) to maintain my weight at that level. As noted above, I did not being rowing 10k meters daily until recently but, since then, I have burned about 548-580 cals/day which has allowed me to eat that many calories more in order to maintain my weight at the current level.

More specifically, I determined (through trial and error) that the calories that I need to maintain my weight at or about 158 was 1650 calories a day. However, since I started rowing regularly, the total calories/day that I could eat increased to about 2200/day. This allowed me to eat more protein and other nutrients beneficial to development of strength and lean muscle mass in conjunction with rowing and weight lifting that I have also been doing. I have had my body fat (BF) regularly tested by DXA and hydro over the past 15 months and has most recently been measured at only 10% at 156.4#, which is a very low level of BF generally and extremely low for a man my age.

So, while rowing is currently an important part of my exercise program, all of my weight loss was due almost entirely to just eating less. While xercise (lifting and rowing) were important to increasing my strength and fitness, the main reason I lost the weight and fat, which then revealed the muscles developed through lifting and rowing, was by controlling how much (in calories) that I ate (which I continue to do to this day).

If you are interested in doing the same, I recommend the mobile app, MyFitnessPal (which I have been using throughout the process) for this purpose.

[mdpfirrman]

I'm 67 and have been rowing 10k meters everyday (which an occasional rest day here and there) for about an hour a day for the past 4 months and plan to cont I do this by rowing 4 sets of 2500 meters each (with a 5 min break between each set) at a rate of 27-29 spm which takes me 12-12.5 mins per set (depending on how hard I want to work) at a rate of 660-750 cals/hr or about 100-130 watts.

I do not use a HRM anymore (the Garmin that came w/my C2 doesn't work anymore and didn't bother to replace it). However, this rate of rowing is relatively moderate for me and, based on past experience, I'd guess my HR would be around 110-120; certainly no over 130 which is only about 70-75% of my HR max (if you believe in that metric).

I lost 42# of weight starting in May 2016 through Nov 2016 from 192 to 160 by eating at a caloric deficit and have maintained the weight loss at 158 +/- 3# over the following 13 months until now by eating just enough cals (net of any exercise) to maintain my weight at that level. As noted above, I did not being rowing 10k meters daily until recently but, since then, I have burned about 548-580 cals/day which has allowed me to eat that many calories more in order to maintain my weight at the current level.

More specifically, I determined (through trial and error) that the calories that I need to maintain my weight at or about 158 was 1650 calories a day. However, since I started rowing regularly, the total calories/day that I could eat increased to about 2200/day. This allowed me to eat more protein and other nutrients beneficial to development of strength and lean muscle mass in conjunction with rowing and weight lifting that I have also been doing. I have had my body fat (BF) regularly tested by DXA and hydro over the past 15 months and has most recently been measured at only 10% at 156.4#, which is a very low level of BF generally and extremely low for a man my age.

So, while rowing is currently an important part of my exercise program, all of my weight loss was due almost entirely to just eating less. While xercise (lifting and rowing) were important to increasing my strength and fitness, the main reason I lost the weight and fat, which then revealed the muscles developed through lifting and rowing, was by controlling how much (in calories) that I ate (which I continue to do to this day).

If you are interested in doing the same, I recommend the mobile app, MyFitnessPal (which I have been using throughout the process) for this purpose.

That's awesome! I've lost 70 lbs (gained back around 10 but mostly over 3 years as muscle). I second either Myfitnesspal or Loseit. Both are easy to track your calories/macros on. I used Loseit to lose the weight but it's losing a lot of it's functionality. Myfitnesspal is probably the better option now. I tracked for four years until it became second nature. After 2 years of not tracking (and not gaining it back), I'm confident my eating habits will continue this way.

Exercise, in my opinion, is more helpful to maintain weight once you lose it. Too many regain the weight (around 80% or more). Those that don't follow a few general rules - having a "red line" where if they go over it, they start tracking again and working out roughly an hour a day. Sounds pretty simple but it's about establishing better habits, which aren't easy to ditch for some.

[H2O]

14 years ago I was into marathon rowing, partly because I like longer distances partly as a means of weight control. No row shorter than half marathon. Rows up to 50km, all at stiff pace.

I became very hungry indeed, losing no weight at all. This stuff can only work if you can control the voracious hunger you will develop.

On the other hand, when doing much less volume containing high intensity (like 2K)
I did lose weight. When you present the body with a steady drain of stored fuel
day in day out the solution is simply to eat more. Being overweight (unless obese) is not much of an impediment to marathon rowing.
It is a serious impediment to all out 2K performance, so the body will conclude that it
needs to change and you will lose appetite. At least that is how it works for me.

Recommendation: hit yourself with 2Ks, 3-4 times 1500 and the likes often.
After such a set coast at very low intensity until the hour is over.

[MassiF]

Just to report my experience. I've been doing 4x15 minutes (or 3 x 15 minutes if I haven't got enough time) 6 or 7 times per week, for the last 5 months. It's basically UT2 training from an heart rate point of view, but UT1 from power perspective. I didn't have weight to loose (I was 68kg x 179cm) and have been running for years, but wanted to take a break. I'm now consistently ~ 65kg, with 'some muscles' around shoulders and much better abs. I feel muuuuuuuch better than when I was running every day, less general ache and even more confident. I don't see any issue in rowing 60 minutes per day, unless you find it boring. I'm trying to focus on technique an breathing, and splitting the session in 4 long intervals also helps to drink and stretch legs and arms. I'm taking 1 minute between intervals. I've only skipped a few sessions for some bad blisters (raising my heels too much, bad technique I guess), but no other major injury.