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Rowing program for weight loss: up to 15 kilos in 3 months

Rowing program for weight loss: up to 15 kilos in 3 months

Weight loss comes down to a simple formula: you have to burn more calories than you take in. There is no magic pill for that. Results come from a balanced diet, hard work, and consistency.

The ability to simultaneously train 85% of the body muscles makes the rowing machine an excellent calorie burner. Within minutes a day, you'll burn more calories on a weight loss rowing machine than on a machine that doesn't target as many muscle groups as a treadmill.

If you have a lot of weight to lose, sitting on a rowing machine has a low impact on your joints, while still providing a powerful workout. Some indoor rowers can carry up to 220 pounds, making them useful for most people, and you'll always be in control of the intensity of your workout.

First, you need to learn how to grow properly. The indoor rowing machine is not a fitness device on which you just have to climb and hold the central pull to know how to do it. It requires a certain technique that you need to master before doing a HIIT session. That's why you should take the time to choose the rowing machine that's right for you.

You also need to learn how to eat healthily and track your daily intake, at least initially, to know if you are creating a calorie deficit. It's not something you should do all your life, but in the beginning, it will help you realize that we often overeat without paying attention to it. Use a free application like FatSecret to help you.

Rowing program for weight loss

Then, during your exercise sessions, display your calorie consumption on the control panel of your rowing machine, then record it all in an online or paper logbook to track your calorie intake.

Patience and time

Your weight gain didn't happen overnight and it's not enough to lose as many calories in one day as possible to get back in shape. You need to create a calorie deficit of about 7,000 calories to lose a pound of fat, so be patient and learn to make good choices every day. This is how to reach your weight loss goals and not just row in a minute 😉

However, you can save a lot of time on your results by reading on…

A rowing coach at a high level

The big problem with all cardio machines is that it's not easy to determine what to do and to stay motivated in the long run.

That is why many people use a personal trainer, but it can be very expensive and you are not sure if you have found the right person.

However, recently I met a professional rowing coach who achieves excellent results and trains professional athletes. He has also created 7 workout programs for people who row at home, including one that focuses on weight loss. Let me first introduce you to this sports coach…

Who is William Laine?

William is first and foremost a very nice guy who despite his young age has a lot of rowing and rowing experience. Indeed, not only is he a coach with a state diploma to teach rowing, but he is also a champion who has won medals and titles at several French indoor and outdoor championships.

It trains about 1,000 students per year face-to-face or remotely. The programs are also designed to help you achieve your sports goals on a rowing machine, whether it's improving your physical skills and heart rate, strengthening your muscles, or losing weight. I will dwell on this last program for a moment…

Coach Rower Weight Loss Rowing Program

To announce the color, William simply called this program "Fat Burner". So the goal is clear from the start.
This program, which I own, is divided into 7 modules that are very well presented on the sales page. Everything is presented on video, so you don't have to enjoy reading. However, your rowing coach still uploaded a PDF for each video. You also have PDF files to keep track of your training and to view the different levels of progress. In fact, every effort has been made to help you stay engaged with the program in the long run.

You will be taken by the hand from the start

You must start with module 1 to learn how to use the program. This is the slightly daunting part for me, but you need to know how to get the most out of the coach's advice and sign up for the private mutual help club on Facebook.

If you are new to rowing, start by watching the rowing warm-up video in Module 3 as it will help you get the right movement on your cardio machine. William breaks down the movement very well in this video.

12 weeks of training to lose weight

Modules 4 to 6 contain the sessions over 3 months. You don't have to wonder what to do every day, because the 5 sessions of the week are divided into Days 1 to 5. Just click on a relevant day and your training will immediately appear on the video. It's so simple…

Module 7 includes bonus videos to take your training even further and make you want to do more for your physical fitness.

Discover the other Rowing Coach programs

If your main goal is not to lose weight, here are the 6 other programs made available by William Laîné:

  1. A fine and toned body helps refine while toning and tightening muscles
  2. On Top of Your Shape Improves respiration and cardiovascular capacity in just 31 days
  3. Beginner to Expert progresses in 10 modules and 9 weeks to become a real rower competitor
  4. Rowing after 50, as the name suggests, helps over-50s get back to super fit in 4 months
  5. Performance 2000m improves athletic performance in rowing 2000m, regardless of age
  6. Full warm-up offers sessions to warm up muscles and joints, as well as stretching exercises

Rowing program for weight loss: conclusion

I'm not going to lie to you, William Laîné's programs cost quite a bit of money. But do you have any idea what private lessons with a rowing coach of this level would cost you?

Even an app like iFit costs $33 a month, so $396 a year, way more than what William offers. And you can trust him with his ability to make you lose 15 pounds in 3 months. Plus, it offers you a 100% money-back guarantee for 15 days, which is more than enough to decide if the program is for you...

Don't hesitate to drop me a line in the comment box below to ask me your questions or share your experience with this weight loss rowing program. THANK YOU!

Frequently Asked Questions: Answers to Your Questions

Does the rower make you lose weight?

Yes, if you follow certain rules. Indeed, no sport can eliminate fat mass if you do not create a calorie deficit. That is why it is important to rebalance food so that the number of calories burned is greater than the calories consumed.

An hour of rowing burns up to 680 calories, making it a great choice for a weight loss program. However, 2 butter croissants contain about 750 calories. So it is clear that sport cannot compensate for a diet that is too rich...

Rowing machine or treadmill to lose weight?

Because it can train 85% of the body muscles at the same time, the rowing machine is much more effective than the treadmill for burning calories and thus for weight loss. In addition, the sitting position is gentler on the knee joints.

It should also be noted that the rowing machine often supports heavier users than treadmills. It is even more suitable than the elliptical cross trainer for people who are considerably overweight due to the position of use, even if the 2 devices target the same number of muscle groups.

Do you lose belly fat from rowing?

Like any calorie-burning exercise, rowing can really help you lose belly fat. But you have to understand how the human body works. The storage of body fat is indeed not uniform and neither is the destocking.

In men, fat is often stored in the abdomen, while women often store fat in the buttocks, thighs, and abdomen. You should therefore know that the fat reserve in the abdomen will generally be the last to go away, just as it was the first to be formed. So you need patience...

How long does a rowing session last?

It all depends on your level and your goal for the day. Initially, a 15 to the 20-minute session is sufficient, but you can also do sessions of 45 minutes or more to work on your stamina. Even with a lot of experience, it is possible to reach your maximum heart rate in 20 minutes with intense and short sessions in the form of HIIT.

Is it okay to row every day?

As with any sport, it is recommended to rest at least one to two days a week to avoid the risk of overtraining.

Rest, however, does not necessarily mean doing nothing. You can take the opportunity to do a less demanding or other physical activity, such as strength training to build muscle mass.



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