Why I am not loosing weight?

[Sylwana811]

Hi everyone
It’s my 7th week on concept2 model d.
I do 5k 5-6 days a week + walking 22k steps 5 days a week.
Healthy eating I think.

I started 5k with 27:48, now it’s 23:58, so there is a difference. I don’t really look at anything else on monitor, well, maybe expect the calories lol

But the weight...

I was hoping to loose some weight, and on the beginning it was going well. I started with 64.7 kg, after the 3 weeks it was 62.2, today is 64.3. Why ?

Not changes in eating, the rowing time improved, so I don’t understand. After the workout, I am pouring with sweat, I love it. And I love doing the same distance, routine every day, so probably doing different workouts every day it’s not for me.

Anyone knows the answer, why I’m not loosing the weight any more, despite working hard?

I’m 37 ( birthday soon ), 164 cm, and 60kg is my target

Thanks everyone

[Sylwana811]

I row on resistance level 4

[Sylwana811]

My partner says to change the resistance level from 4 to 3 and try to do 5k in the better time. Do you think it’s a good idea?

[Citroen]

Neither you nor your partner understand the damping of the flywheel. Please read: https://www.concept2.com/indoor-rowers/ ... etting-101

To lose weight you're going to need to row another million metres.

[hjs]

You are doing fine, but a 5k rowing does not burn that much energy. Look at your food, there you have to make the gains. Almost always people eat to much carbs if weight does not drop.

To burn 1kg of fat you roughly need to row roughly 7 hours at 2.00 pace. In 5k s think 30 x. So yes rowing helps, but without watching your foodintake it won,t do much.

[Allan Olesen]

If you want to lose weight, forget about those highly intensive workouts. They make you hungry, and then you need a lot of self control to avoid eating more than you just burned.

Instead, go for low intensity workouts. If you can't breathe through your nose or talk relaxed, you are working too hard. If you start sweating, you are probably working too hard (but this may be individual).

Now, since you will have some energy left after 5 km, you could consider doing 10 km instead. You will end up having burned more than you would in an intensive 5 km, and you will be less hungry.

Regarding the resistance setting:
This setting is less important than people think. You create the resistance yourself by pulling harder. You can do that at any resistance setting. The lever will add some nuances to how it feels, but in the end, the PM will show you the actual work which has been done by you. If you want to set it at something, don't use the numbers on the lever. The actual resistance will depend on how much dust you have in the air intake, so 3 on one ergometer may not be the same as 3 on another.

Instead of using the numbers at the lever, check the Drag Factor in the PM (it is buried in a menu, and you need to start rowing to see a number). Drag Factor is the PM's measurement of actual resistance. So adjust the lever until you get the Drag Factor you need. I think 100-120 is the recommended value for women. If you set this to for example 110 on all ergometers you use, the actual resistance will be the same on all of them.

[Dangerscouse]

If you have the time as HJS said, try and row for longer, preferably do it in minutes rather than metres as keeping at a relatively slow pace and going for a longer time will be a better way to lose fat.

If you row faster your appetite will also grow and it's easy to end up eating more without realising it as you feel hungrier. Slower sessions don't spike your hunger as much.

Try for 45-60 mins and maintain your initial pace rather than your faster pace, and maybe lower the resistance to help otherwise you may tire too early. Also stay patient as you will initially have quick 'apparent' fat loss but it's more water than fat. Losing weight should be a slow process for it to be sustainable.

[jamesg]

Well done. You're putting on muscle, which it seems is more / heavier than any fat you might have lost. Your BMI doesn't look off scale.

Dropping the drag could allow some small technique changes. This might help lengthen the stroke and reduce ratings for the same power, if currently higher than necessary.

[Sylwana811]

I don’t eat too much after workout, but I think now the problem is what I eat. You mentioned too much carbs, I checked what food contains carbs and it looks like I eat only carbs

Unfortunately, I don’t have time for long workouts, 25 minutes fits just fine in in my schedule.

[hjs]

I don’t eat too much after workout, but I think now the problem is what I eat. You mentioned too much carbs, I checked what food contains carbs and it looks like I eat only carbs

Unfortunately, I don’t have time for long workouts, 25 minutes fits just fine in in my schedule.

Change you foodchoices, replace simple carbs with protein, that will help.

No need to train long, you are doing fine. It should fit your lifestyle.

[jimmyshand]

It's always disappointing when this happens but I would advise the following.

1. Row for longer. Try to build up to doing 10k for example.

2. Revisit your diet. I know it's a cliché but it can be useful to think about weight loss like "exercise is queen but diet is king". When you are getting fitter but not lighter then it's either because you are building muscle or have a suboptimal diet - or both. I say this as someone who eats too much junk.

3. Don't give up.

Happy rowing!

[Mark E]

You seem like a novice rower -- nothing wrong with that! -- but you might not be aware that rowing has a lightweight category.

I'm on the big side for a lightweight so I have to work hard to get my weight down. In my experience, it's really easy to overestimate how many calories you're burning by rowing, which leads to eating too much. Losing weight is mostly about making healthy food choices and managing your portion sizes -- exercise doesn't have as much of an effect as you'd expect.

One good tip that I only recently started using is to find an app like MyFitnessTracker (free version works fine) and keep track of what you eat, calories consumed/burned, etc. It's really easy to do this daily with a smartphone and it definitely creates increased awareness of your eating patterns.

Thirty minutes is plenty for a good workout. Start with a few minutes of gentle rowing and work into a challenging pace that gets you breathing hard without panting or wanting to pass out. I don't put much stock in the "fat burning zone" ideas that suggest you have to focus on very low intensity workouts -- your body will burn the energy it has available, which always includes a mix of carb-based fuel and fat-based fuel. You will burn those fuels all day long, not just during workouts, and working harder on the erg wil always burn more fuel than working exclusively at easy paces.

Have to wonder, though, why do you think you need to shed the weight? If you're getting regular exercise and already eating healthy food maybe you're chasing an arbitrary weight goal that might need to be reconsidered. Or maybe not -- I don't think there's anything inherently wrong with having goals regarding fitness and wanting to be trim. Just be careful not to get kooky with the dieting as some people go off the deep end with this kind of thing.

[Sylwana811]

Thanks.
I will look more closely into my diet.
I was feeling and looking better, when my weight was slightly less than now, that’s the reason I would like to lose some kg.
Thanks for all advice

[mjlawton]

I can totally relate to your post. We are the same height and almost the same weight with the same weight goal, although I am 59 so weight comes off even slower than when I was younger. I have rowed over 250,000 meters since getting my concept 2 Oct 6 plus I generally either jog, swim, bike or play pickle ball each day as well and I still am not losing weight. I also lost 3 lbs. at about the 3 week mark, only to gain it back. Also a lover of carbs, but I am trying to add more protein and reduce the carbs. Hoping some of the issue is gaining muscle and eventually the weight will gradually come off or I will at least tone up more. Everyone thinks I weigh less than I do, so I think your body build (I have more of an athletic build) can impact the scale. I also feel better about 10 lbs less than I am now, so I will keep working at the diet portion. Good luck!

[johnlvs2run]

I checked what food contains carbs and it looks like I eat only carbs

The same for me.