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