Start the fat fighting :/

[ProTon]

Hello,

and a good start from upper Austria.
My name is Flo, I am 33 years old and a real heavyweight: 123kg (or in the WRONG system: 271lbs or ever more wrong: 19 stones).
It is a short story: i am just eating to much and do just a few workouts. I was always a little bit fatter - bur not THAT fat. But when i settled down with my girlfriend (now Wife) and stopped smoking...well...you know.
As i was at a driven hunt last year and nearly collapsed because if my high heart rate, i decided to start with weigth watchers etc...and failed.
But i startet to train: 3 times a week - nordic walking on nice weather and Bike.erg if its to cold or rainy.
My Fitness started to improve but i think i have to involve more muscles.

My new plan is:
2-Step diet (first loosing fast with the replacing 2 meals a day with shakes and eat onlx one calorie reduced meal// second: intermittend fasting)
Training

An now: guess what Erg i will get from the "Christkind" ...

What I am now looking fro are good training advices and - plans for me.
At the bike Erg- i can go with around 100-120W for a hour (with a heartrate about 160) here is my newest garmin connect record for you to check
https://connect.garmin.com/modern/activity/3176341130

Please give my some input/advice to help me to reach my target

Many thanks!
Florian

[Erik A]

Hi Florian

some of us here have used the interactive weight loss program
https://indoorsportservices.co.uk/weigh ... nteractive.
in conjunction with a good diet you should get good results.

no doubt a few other will chime in with assistance and advice

[ProTon]

Thank you!

Reagrding Training Plans: i saw the "pete plan" - which seems a nice concept to fight boring Trainings. Would this be OK for a beginner + ok for weight reduction purposes?

[lindsayh]

Reagrding Training Plans: i saw the "pete plan" - which seems a nice concept to fight boring Trainings. Would this be OK for a beginner + ok for weight reduction purposes?

the Pete Plan is a structured 3 week cycle that is directed at training for a 2k time trial/race rather than a long term program for fitness and weight loss. It is a good thing to do but pretty intense and best to wait until you have some training under your belt. The PP is not directed towards weight loss at all really. There is a Beginners Pete Plan that is a much better place to start. There is a thread here above that is devoted to those who are doing either BPP or PP which will give you a good idea. Weight loss requires (apart from change in diet) mainly long steady aerobic sessions rather that the intense intervals of the PP. The 5k PP offers a better option too.
https://thepeteplan.wordpress.com/

[Neorticros]

This is my advice.
Forget about fancy things. Keep things simple. You have to do things you can carry on for life while feeling comfortable with them.

Example about dieting:
Instead of intermitent fasting, miracle shakes, or whatever diet you can think of...Stop drinking anything but water while eating. No beer, no soda, no alcohol of any kind, just water. Make it a habbit. Can you? There is nothing fancy about it. Just water. If you can do it, after a couple of months you can insert a new good habbit to your diet. Maybe it's eating vegetables, maybe it's not eating chocolates, pick one, one that you think it's going to help you the most. Add it up to the just water one

On the training side:
Row for 5 minutes a day for a week. Next week make it 10, next 15.. and so on till you can row for 30 mins a day. This is a life-time race, there is no need to rush things, just build up the habbit of rowing and doing it with the right technique. Once you are used to rowing 30 mins a day with good technique, you can either row with more intensity and improve your times, or just go for an hour now and then. Doesn't really matter.

It's also important that you enjoy it. Maybe rowing is better than cycling because it engages more muscles but they key is intensity and sticking to a habbit. It will be always easier if you enjoy it.

This is not about getting a 6-pack, or winning rowing championships. This is about acquiring good habbits that will make you lose weight and raise your motivation in order to engage new habbits. We all have problems and personal issues. Some people fight them eating unhealthy. Imagine if you could fight that anxiety by just rowing. It would be awesome. Just take thinkgs slowly but seriously. If you do things right, you'll get extra motivation from the results.

[Dangerscouse]

This is my advice.
Forget about fancy things. Keep things simple. You have to do things you can carry on for life while feeling comfortable with them.

Example about dieting:
Instead of intermitent fasting, miracle shakes, or whatever diet you can think of...Stop drinking anything but water while eating. No beer, no soda, no alcohol of any kind, just water. Make it a habbit. Can you? There is nothing fancy about it. Just water. If you can do it, after a couple of months you can insert a new good habbit to your diet. Maybe it's eating vegetables, maybe it's not eating chocolates, pick one, one that you think it's going to help you the most. Add it up to the just water one

On the training side:
Row for 5 minutes a day for a week. Next week make it 10, next 15.. and so on till you can row for 30 mins a day. This is a life-time race, there is no need to rush things, just build up the habbit of rowing and doing it with the right technique. Once you are used to rowing 30 mins a day with good technique, you can either row with more intensity and improve your times, or just go for an hour now and then. Doesn't really matter.

It's also important that you enjoy it. Maybe rowing is better than cycling because it engages more muscles but they key is intensity and sticking to a habbit. It will be always easier if you enjoy it.

This is not about getting a 6-pack, or winning rowing championships. This is about acquiring good habbits that will make you lose weight and raise your motivation in order to engage new habbits. We all have problems and personal issues. Some people fight them eating unhealthy. Imagine if you could fight that anxiety by just rowing. It would be awesome. Just take thinkgs slowly but seriously. If you do things right, you'll get extra motivation from the results.

Great post Neo

[Gammmmo]

You have to do things you can carry on for life while feeling comfortable with them.

This. Think what is sustainable in the long term, for you.

Example about dieting:
Instead of intermitent fasting, miracle shakes, or whatever diet you can think of...Stop drinking anything but water while eating. No beer, no soda, no alcohol of any kind, just water. Make it a habbit. Can you? There is nothing fancy about it. Just water. If you can do it, after a couple of months you can insert a new good habbit to your diet. Maybe it's eating vegetables, maybe it's not eating chocolates, pick one, one that you think it's going to help you the most. Add it up to the just water one

FWIW I've always kept eating and drinking (water) separate because they can interfere with absorption.

[ProTon]

Well,

i have lost 5kg in about 10 days with my protein-shakes - i will go on for a fast reduction of weight for "fast" effects" in the next 2.3 Months.
This friday may get my Concept2 model E
I will try to row my 10km a day -3 to 5 times a week with a low HR of about 130...

[lindsayh]

Well, i have lost 5kg in about 10 days with my protein-shakes - i will go on for a fast reduction of weight for "fast" effects" in the next 2.3 Months.
This friday may get my Concept2 model E
I will try to row my 10km a day -3 to 5 times a week with a low HR of about 130...

great to have a plan - best of luck

[Palle]

Hi
Since you are already familiar with Intermittent Fasting, you are probably also familiar with the concept of ketosis, and I would assume you have already considered going low-carb.

Fasting combined with low carb - high fat is a very easy way to loose fat. You don't need to count or restrict calories, you eat fewer meals which saves you a lot of time planning the next meal, and you will be burning fat 24/7.

I have been doing this myself for a while now, and I can comfortably end a fast with a 1 hour row before I have my daily meal (OMAD = One Meal A Day) when I come home from work. I also sleep a lot better living like this, and sleep is important. You will probably loose a kilo a week just by changing your diet, and probably more depending on how much you exercise.

Besides the benefits of fasting, you will get rid of any sugar craving you might have, and that makes it very easy to stick to eating healthy, high-fat food. Just make sure to keep the carbs low, or you will gain weight

[iain]

i have lost 5kg in about 10 days with my protein-shakes - i will go on for a fast reduction of weight for "fast" effects" in the next 2.3 Months.
This friday may get my Concept2 model E
I will try to row my 10km a day -3 to 5 times a week with a low HR of about 130...

Congratulation with the start. I hope that you have now settled into the rowing. I would also recommend a more moderate diet. It is possible that you will put on a bit of weight when you start rowing. But this will largely be fluid (only small muscle gains), but after a few weeks losses continue. If you are competitive and like the constant improvement and targets, PP is appropriate for anyone who can do 5 10ks a week. Just startdoing the intervals at a pace that you can easily do and only race when near the end of the session. Using the average allows a slow build up that approximates to a base style of training as you will be below the pace that is attainable. Maintaining the intensity when you get close to your limit is not a great approach long term, but with an easy start, 9+ 3 week cycles can be done before you reach there. I would say that using the longer rows to concentrate on technique is essential as is not racing these. If you couldn't do the SS rows for twice as long you are going too fast!

Good luck.

Iain

[LeksUnicorn]

Hi Florian

some of us here have used the interactive weight loss program
https://indoorsportservices.co.uk/weigh ... nteractive.
in conjunction with a good diet you should get good results.

no doubt a few other will chime in with assistance and advice

Thanks for posting, this looks great!

[pes949]

This is my advice.
Forget about fancy things. Keep things simple. You have to do things you can carry on for life while feeling comfortable with them.

Example about dieting:
Instead of intermitent fasting, miracle shakes, or whatever diet you can think of...Stop drinking anything but water while eating. No beer, no soda, no alcohol of any kind, just water. Make it a habbit. Can you? There is nothing fancy about it. Just water. If you can do it, after a couple of months you can insert a new good habbit to your diet. Maybe it's eating vegetables, maybe it's not eating chocolates, pick one, one that you think it's going to help you the most. Add it up to the just water one

On the training side:
Row for 5 minutes a day for a week. Next week make it 10, next 15.. and so on till you can row for 30 mins a day. This is a life-time race, there is no need to rush things, just build up the habbit of rowing and doing it with the right technique. Once you are used to rowing 30 mins a day with good technique, you can either row with more intensity and improve your times, or just go for an hour now and then. Doesn't really matter.

It's also important that you enjoy it. Maybe rowing is better than cycling because it engages more muscles but they key is intensity and sticking to a habbit. It will be always easier if you enjoy it.

This is not about getting a 6-pack, or winning rowing championships. This is about acquiring good habbits that will make you lose weight and raise your motivation in order to engage new habbits. We all have problems and personal issues. Some people fight them eating unhealthy. Imagine if you could fight that anxiety by just rowing. It would be awesome. Just take thinkgs slowly but seriously. If you do things right, you'll get extra motivation from the results.

Great post Neo

I agree with Neo as well. This is not a short term issue... It is a lifetime issue. I was 285lbs about a year ago and am now down to 218lbs. No soda (diet or regular), no beer, just water and tea. As for diet, I only had to cut back slightly since I row 5 days/week for 30-60 minutes. I have tried many different "miracle" shakes and diets every time they failed. My "miracle" has just been to find the time to row and eat normally. I focus on foods with protien and complex carbs. You need fuel but yiu have to be careful of eating more just because you workout more. All you need is a slight calorie deficit. The weight will come off.