Lose Weight – A Rowing Machine Story

Lose Weight – A Rowing Machine Story

– What’s up, Dark Horses, and welcome back to another episode here with Dark Horse Rowing. Before we start, I wanna to
make a call for questions. We get questions constantly, but they get scattered throughout
videos, and in comments, and I would just love to make this an open call for questions. Those of you that have questions
that you want answered, drop ’em in the comments below, so that hopefully I can
do another Q&A video because the last one we
did, people really enjoyed, and so I would love to
know what you wanna know. And also, as an aside, those of you that have been following
along with our videos, you know that this garage
gym is slowly becoming a build out, where I’m building the things that I think are most useful
and fun for me in my training, and this last weekend, I built a plyo box right here, out of a single sheet of plywood. I just wanted to drop the
link to the video that I used. It was fantastic, and
if you’ve been looking for equipment that’s cheap, instead of paying 130, 150 bucks for a plyo box like
this that’s multi-sided, 30 inches, 24 inches, and 20 inches, I built this with a
single sheet of plywood. All the cuts were made at Home Depot. All I had to do is
assemble when I got home, so if you’re minorly handy
and you have some basic tools, check out the link to this video and in, I don’t know, four hours, you could have yourself
a plyo box like this. Now, let’s talk weight loss. In today’s video, I’m gonna lay out a roadmap for weight loss. Because many of you come to this channel having lost weight or
hoping to lose weight, and this is one of my
favorite topics to cover. It’s something I have a
lot of experience with, and I just enjoy being able
to help in that process, so stay tuned because
we’re going to lay out five steps to helping you get
to your weight loss journey, but making sure that you
lay a strong foundation so that you’re successful along the way. I hear from a lot of you that you’re on a weight-loss journey, or that you’ve started
your weight loss journey, or you’re wanting to start
your weight loss journey, and you’re looking for help. And we see it in the comments a lot, and people are coming
here for various reasons, whether they want nutrition advice, whether they want to know
what workouts they should use, they need to know if the
machine is safe for them, and maybe that’s a question that’s churning in your head right now, and so that’s what I’m
hoping to answer today, are those questions, but also lay out, what are the things that if,
when I’m working with a client, what are the steps that we go through to make sure that you’re putting yourself on a path to success, not
going through the same cycle that you’ve gone through
before, where you read a book, you try and put it into action, and inevitably it just doesn’t work, because there isn’t enough of a foundation for you personally, and frankly that’s what I
find is missing from a lot of weight loss journeys,
is the personal aspect. How do you make it unique for each person? Because no journey is the same. And so that’s what we’re gonna talk about, that’s what I want to list out in these five principles that I use to help somebody walk through
a weight loss journey, so let’s get into it. (upbeat dubstep music) So, what is this roadmap and
what are these five principles? Principle one, and this
is first and foremost, do not move ahead until you are 100% locked into this decision, is that you are committed to making long-term change in your life. Way too many people get
started on this journey because somebody tells
them they’re supposed to, and they begrudgingly just say yes in a half-hearted attempt to lose weight. Don’t go that route this time. Dig in, take the time necessary
to sit down and choose if this is the right journey for you. It’s hard, nobody said it was easy, and it shouldn’t be easy! If weight loss were easy, nobody
would have weight to lose! Those of you that are choosing to go down this path have made a choice. Those of you that have done it, you know how hard it
can be every single day. So if you’re here saying,
I want to lose weight, can the rower do it for me? Absolutely, it can, but
before you get there, start with step number one, which is, sit down, reckon with the fact (chuckles) that this is going to take time, and that you are committing yourself to long-term action, not short-term gain. The long-term action, the component of being a
Dark Horse of your own life, where you are the one
responsible for your own changes and that you can own this process, that is going to be the lasting change, that is what will make you successful, what will make your body happy and healthy and give you all of the amazing outcomes that can come from that journey, ya gotta make the decision
first and foremost that you are in it for the long haul, so don’t move on from this step, if you haven’t reckoned with that, do it now, come back to move on (chuckles) to step two after you’ve
made that decision. Principle two, change your habits. Now, that may seem like
a blanket statement, but hear this out. The things that you do, every single day, that you don’t have to
think about, are habits. Brushing your teeth, sleeping, the food you eat, the
route you take to work, the way you get in your car,
driving, for that matter. How many times have you
driven from your house to your work, when you get to work, you realize you don’t
remember any of the drive. Your brain tunes out because it becomes so automatic, that’s a habit. What you need to understand in this process that
you’re gonna go through is that you are going to unwind habits that have become automatic for you. When you do that it’s
like saying (chuckles) that the way you brush
your teeth is wrong. If I told you that, hey, your tooth brushing technique is off, you’re gonna be like, shove it, I brush my teeth just fine. (laughs) And that’s a hard
thing to take on, right? When you decide to go down this journey, you’re gonna experience a lot of things where habits have to shift and change, and my biggest advice is don’t take away, never eliminate things from your diet, from your fitness, because that becomes, you start to long for the
thing that you’ve lost. Instead, I would rather you
add good habits along the way, so that it slowly builds positivity, instead of makes you starve for the thing that you can’t have anymore. One of the greatest first habit changes that I love to implement,
is wake up in the morning, and the first thing you do, before you do anything
else, brushing your teeth, drinking your coffee,
putting on your robe, is have a glass of water
sitting next to your bed, drink an entire glass of
water, done. (hands clap) Now can you do that for two
weeks, five days a week? For two weeks, can you
accomplish one glass of water first thing before you do anything else, five days a week for two weeks? Can you be compliant with that? If so, you’ve probably started the process of building a great
new habit for yourself. Now, is that going to
institute weight loss? No, but guess what? You’ve just successfully
added a healthy habit, which is hydrating your body, which is teaching
yourself that a new habit can be learned and that it’s actionable. So before you move on to the next step, you should be thinking about, what are the small habit
changes that are positive that I can add into my day-to-day life that don’t strip away things
that I know to be true, or things that I hold to
be a part of who I am, and that includes nutrition and fitness and brushing your teeth (chuckles). So add good habits and give
yourself specific timelines to shift that habit in a meaningful way, and don’t add a new one until you’ve successfully accomplished
the previous one, and from there, you just
start stacking good habits. Principle three, get
your nutrition lined up. My personal philosophy on nutrition is, everything in moderation
including moderation itself. It’s very easy to get sucked into a dogma on which nutrition is the
best and the greatest, but guess what, nutrition
programs are cyclical in nature. You see programs come and go, and I think there are a lot
of great ways to be healthy. Again, I’m not here to
debate whether or not you should be vegan,
pescetarian, or paleo. Whatever you choose to
work towards is great. My general principles are,
eat meats, vegetables, nuts and seeds, some fruit,
little starch and no sugar. Yeah, I stole that directly from CrossFit, but I do believe that a general base with that as the foundation
is a pretty healthy way to go. I, frankly, have never
seen somebody overweight who ate too many vegetables, and so if you are adding
healthy vegetables into your diet on a regular basis and making that a normal
part of your nutrition, you’re on the right path. However, here’s where I’m going with this, is that you need to make a choice that nutrition is the first and foremost change that you’re going to make, because if, let’s frame it this way, imagine that for the next week, you could only change either your nutrition or your workouts. Let’s picture what that looks like. In a good week, let’s say you’re just firing on all cylinders on your fitness. You get six workouts in a week, seven days in a week,
six workouts in a week, that’s a great week for you, ‘kay? So let’s hold that. Then in any given day,
let’s say that we eat, I don’t know, four times? So multiply that over the week, that’s 28 times that we eat in a week. So, we got 20 times that I eat and six times that I’m gonna work out. Now, I told you that
you could only improve either the nutrition or the workouts. Do you think your body is
going to see a greater benefit from turning up the intensity knob 2%, 3% on your workouts, or adding one more workout to
make it eight total workouts? Is that gonna have the greater change, or is changing what you put into your body 28 times a week going to
have the greater impact? I hope the answer is pretty simple there. Understand that the food that
goes into your body is fuel. Your body has to break
that down, process it, store it, and figure
out what to do with it. If we are putting processed
foods and junk into our body, our body doesn’t know what to do with it, especially if we are
constantly feeding it in there. It’s like putting sand in
the gas tank of your car, if you’re putting processed foods into your system on a regular basis. If, however, you change that and you add in good,
healthy foods, raw foods, basic foods that don’t have to go through a major process to end up on your plate, aside from seasoning
them and cooking them. If you’ve got that, you know that you’re gonna be
putting good fuel in the tank, and as you multiply that
out over a year’s time, you’ll see that your body
responds very positively to adding all of the good nutrition into your body on a daily basis. Principle four is, finally, talking about your fitness
and the rowing machine. Can the rowing machine be a great tool to help you lose weight,
and it absolutely can. Here are the things that
I want you to keep in mind as you’re going forward and as
you’re structuring workouts. Number one, start with
moderation and build slowly. If you haven’t been working out at all, just step on the machine and
spend a moderate amount of time getting comfortable with the movement. Step back, go watch all
our videos on mechanics so that you’re doing it
right the first time. Build the intensity and the volume as you get more comfortable, so gradually increase
your lengths, your times, the intensity with which
you attack a specific piece, those things can come as
you get more comfortable and as your body starts to develop the comfort level on the machine, because if I sent you into a workout and just smashed you
on day one, guess what, you’re gonna be sore, you’re gonna hurt, you’re not gonna be happy
with me the next day, and you’re not gonna wanna
come back to a workout. I would rather that you
start slowly and build. Now, you can design workouts for yourself. It’s totally doable. You can follow along with the workouts that we have on our channel, you can write your own workouts. Choose a distance, say, 500 meters. Every week, add 500 meters. Say in week one you row
500 meters three times. Can you do that? How does that feel to your body? Does it respond well? And if it’s too much, then you can scale back
a little bit to 250, if it feels great, you can go up to a thousand the next week. But understand that that’s how you build, and that’s how you grow
through the process, so that’s number one. Number two, understand
that you need to perhaps structure the workout a
little bit differently if your body is going to get in the way. Now this is something that’s
a very common question. This goes for a pregnancy, or if you have a lot of
weight to lose as well, your belly might be in the way of what we teach is the
standard catch position, and we get that question a lot, what do I do if that’s the case? It’s very simple, you simply
shorten your catch position. You don’t spread your
knees to get through, because what that’s going to teach is poor movement principles. We would rather that you, I would rather, you learn good movement,
and as you lose weight, you can get deeper and
deeper into the catch, so effectively, you end up
with like a half slide stroke, but don’t worry, you’re still (chuckles) gonna get a great workout. It doesn’t detract from the
usefulness of the machine. In fact, it helps to
repattern good behavior and good movement principles, which your body will thank
you for in the long run, so don’t split those knees out of the way. So when when we talk about that, it’s make sure that you understand
your body’s limitations, work with good movement principles, because that lays a solid foundation for your future workouts, and then know that the workouts are like the icing on the cake
of this whole journey right? You get to workout, you
get to improve the way that your body moves on this machine, and you’re gonna start to feel
healthier and more vibrant and you’re gonna start to feel things, like your back may get sore, right? A lot of people think that when they had, they wake up the next morning
and their back is tight, if you’ve been working on posture, for example, on the machine. If you’re sitting upright, if I’m here and I’m sitting upright, and I haven’t been practicing
that for a few years, if my posture’s been here, and in the last workout
it was here, guess what? Your back’s gonna be
sore because your muscles were having to work to support you. That’s a good sore. So know the difference
between sore and pain, if there’s an issue like a back injury that you’re dealing with, make
sure you know the difference and listen to what your
body is telling you. So when it comes to the fitness piece, add intensity over time,
add volume, add intensity, over time as your body
gets used to the movement, make sure that you lay a foundation of strong movement first,
and know your body. Listen to what your body is telling you because it’s going to be sending all sorts of important feedback points
to help you along the journey, you just need to be listening so that you can act on it
when you get those signals. Principle number five is (chuckles) all of the external factors that are just assaulting
us in our day-to-day lives. I’m gonna list some basics that
I think are really valuable that are only going to
help in your process. Number one is your sleep,
get plenty of sleep. I know that seems self-explanatory, but so few of us are
actually sleeping enough. Sleep is the time when
your body truly resets, when it recovers, when it rebuilds, when it takes a moment
to, hear me out on this, you’ve got a sympathetic
and a parasympathetic nervous system, your sympathetic
is your fight-or-flight, it’s your (hands slap) gone, right? That’s the thing that we are constantly triggered in on a day-to-day basis. When I did that clap and moved, that probably shook you a little bit. That’s your sympathetic nervous system. Parasympathetic is that, toned down. It’s that feeling you get
when you’ve finished a massage or after you’ve prayed
or meditated for a while, and you’re just very zoned out,
that’s your parasympathetic. Give your body time to live in that state because in a day-to-day, we are assaulted, and our our sympathetic nervous system is always on and firing, it’s what your phone is
constantly triggering when you’re watching
videos of extreme sports or when you’re watching reality shows. It’s triggering that sympathetic response. Give yourself time to eliminate that, and sleep does an amazing job of helping your body recover and improve. It just lets your cellular nutrition go into this wonderful state of harmony that we don’t get when we’re awake and when we’re constantly
firing, so that’s number one, work on your sleep, can you improve it. Along with that,
eliminate light pollution. Light pollution would be screen time, would be any light that’s
not a red light at night, that’s in your room that
you may not even know about, even when your eyes are closed, your brain can still pick up signals. It’s why we are meant to go to
sleep and rise with the sun, and that sun is our trigger,
that light is our trigger for melatonin production to stop or start, and if during the night, you have, I don’t know, an air
filter that, (chuckles) or a fan that has a bright blue light that makes your light,
your room glow blue, that is going to be sending
signals to your body that you may not even realize, that is going to be ruining your sleep. So if you can eliminate
light pollution in your room and cut that down you’d be amazed how your sleep will probably improve. One of my favorites is
just wearing an eye mask. I wear an eye mask when I
sleep as often as I can, because it just creates a seal
where no light is getting in and it means that I sleep
really well at night, so I’m a huge advocate for that. Other things that you can think about are obviously cutting down
on toxins into your body, alcohol and drinks are a huge way that people take in calories that are not productive
or helpful for them. You’d be amazed, if
you can cut out alcohol in your diet, or any sugary drinks, how much of an impact that’s going to have on your weight loss
journey and on your ability to just be happier and healthier. I know that that can seem daunting, but this fifth principle is simply, look at all the vast things
that we can take care of, and I know that that can be overwhelming, and just start to pick one or two things that you can work on at a time, that are almost accessory
benefits to the journey, that are helping us as humans get back to our basic state, how we were meant to operate before we were surrounded by technology, which has immense benefits,
I wouldn’t (chuckles) be able to bring you this video without it, and there are huge advances
that have been made, but at the same time, we are
still very primitive creatures. Our bodies need some simplicity at times, and by working on these
accessory components to improve our lives, you’re
gonna find a lot of benefit. My sincere hope is that
these make sense to you, that you’re willing to take
the steps one through five, these principles, and
put them into action, because if you can do that for yourself, you will be successful. Nothing is gonna happen
overnight, it’s gonna take time, but that’s what the
whole journey is about, learning through the process and knowing that there are people here like us, and like the people in the comments that hang out with Dark Horse
who are all in support of you and want to see you succeed,
I just want you to know that you’ve got people in your corner. Take the action steps if you are ready, and you’re gonna see all the success that you wanna see in this world. So guys, as always, thank
you so much for tuning in. Thank you for tuning in. If you really enjoy this
and you wanna catch more, hit that subscribe button,
and if you really love it, just it means the world
to you, hit that bell, because it’s gonna alert
you every time we come out with a new video, and as always, we will see you on the other side! (upbeat dubstep music) (hands clap) Oop, oop, oop, oop. (grunts) (hands clap)

29 thoughts on “Lose Weight – A Rowing Machine Story

  1. Great video, great channel, like your work, its helps. I am an obese person extreme obese man of 46, lots of fats around waist and big belly thighs etc.. bought model E rower concept 2 and now depending on your channel and videos. I have one question why not there could be an obese man or woman in this age group or in thirties or so but obese model ? you are perfectly shaped body, great looking but when teaching or explaining a concept directly related to obesity can you plz hire an obese man or woman and show all what is happening to his/her body during the use of this great machine, so millions watching can  relate themselves to your work? Regards.

  2. THANK YOU for item #2 on altering WO's to suit body comp! I have been STRUGGLING with the catch! But now…. if I make the catch less tight I can really push through the whole foot!

  3. I started rowing about five years ago and stopped about the same time! I was routinely doing 5k @18:45/55 and it nearly killed me. I’m really appreciating you moderation and sound advice. I’ve dusted of my model b and ready for some long term action.

  4. Lost 24 lb then life got complicated again. Things are now a lot less complicated.

    Just stared rowing again. This video came at the perfect time for me.

    Going to watch it again tonight and take notes. Going to journal this time.

    I have 80 lb to lose . It’s going to take time and discipline.

    My first goal is to lose 10 lb between now and the end of the month.

    I have a c2 rower and c2 bike.

  5. Fats hold a lot of not nice stuff you ate/produced/medicated while you put on the weight. When we take the weight off it can be a bit of a mood roller coaster.

    You can also have a histamine like reaction when you get working out hard for the first while. It will pass. Things will get better.

  6. Daaangg. thanks so much for the shout out and so glad the video was useful for you! Also, loved your 6 and 28 comparison; so, so true! One little tidbit I'll leave here which is the best advice I've ever gotten and relates to your number 2: "It's easier to act yourself into a new way of feeling than it is to feel yourself into a new way of acting". Cheers!

  7. Really appreciate #1: Be 100% committed. Great point you make that you must start here on any journey to a long-term change or goal. Sometimes I find that I think I'm committed when I'm really not. It definitely takes more than just talk or self-talk, but knowing yourself and what you truly want. And then believing you can get there. Thanks for this today, Shane.

  8. Hi, I’m 14, almost 15 and I’m wondering if you have any general tips for someone that will be starting rowing this summer. I paddled for 7 years and I am extremely active. I play volleyball soccer and do triathlons mainly and I do them all at a high level, and I am starting rowing through RBC Training ground, Canada. Thanks 🙂

    Edit: Also I am 6 foot 2.5 inches with more growing to do and 145 pounds, if that can help

  9. Hi Dark Horses I find that you need two motive factors for the gym yes you want to look good and lose weight but my other reason is that I can D stress on the rower,because I am a business owner and I know what I need to do, so my mind can play out that day or go over the next day ,so when Ive come off the rower I will have a better mind set, to when I got on.

  10. Great vid thanks. Just found your channel a couple of days ago. Its got a great feel and high quality information. I do have a question, I am 8 weeks post bariatric surgery (with a hernia repair so cant do anything like this for another month on doctors orders). Given my food intake is now so low, what would you recommend as a starting point and moving onwards. I am basically having to consume less than 4oz of food at each meal and supplement with 2 protein shakes a day to keep the protein in the correct zone. Still energy is not fantastic but am committed ot getting a rowing machine and getting going … Thanks for your channel and content

  11. Thank you for your tips to have a healthier life!! "Back to basics"… I mean … we are human, so you stil can live "easier" and pure….

  12. Great video, and thanks for inspiring me on my fitness journey. I have been dealing with hip and back pain for almost a year now and was recently diagnosed with type 2 diabetes. I am currently 302 lbs (down from 325). I walk daily but add in a light rowing workout (about 6 min – 2 days a week), concentrating mostly on form and keeping my core engaged. I have even done several leg-only workouts on the rower on days when I needed to be extra careful. It has been a great way to break up the monotony of walking and my normal therapy. I look forward to the day when I am able to put more effort into my workout, but for now, nutrition and rehab are the order of the day. I'm hopeful I'll be able to escape back (or hip) surgery, but if not, that's ok. Thanks again!

  13. Love the channel! Just did the 1k challenge for concept 2 and took 6th in the US (shocked!). Now I am obsessed with getting 1st next year. Can you do a video on techniques for doing a competition? Please. How to work through the misery, when to go hard, when to pace?
    Much appreciated, keep up the awesome videos.

  14. I've been erging for over 2 years now… i started around 230lbs, now down to about 208. I have 2.3 million meters on the erg. My goal is 100k per month, with a 5k/under 20min workouts. For me diet is now the key to the remainder of the weight I want to loose…. If I burn 330 cal per workout, that's 6600 calories per month. If I can cut 250 cal from my daily diet, that's another 7500 cal per month. As a side note, my overall physical well being is greatly improved… knee and back pain both pretty much eliminated. As an over-50 guy, erging has put me into the best overall fitness I have ever had. Thanks for the videos… great motivation!

  15. I’m coming to this late, but thank you for such a helpful video. In January I started rowing on the water rower at our gym, and watched your videos for proper rowing technique. I’m now rowing several times a week, between 15 to 30 minutes each time. Today I was able to row consistently at 1:55/500m, which isn’t that impressive but it was an improvement from 3:35/500m when I first started (5’3”, 49yo woman getting most of my exercise from walking 10,000 steps or more per day). Again, thanks for the helpful advice/encouragement!

  16. It seems like my legs get involved too late in my drive. From about 11 to noon I'm only pulling . How to fix? Thanks.

  17. Great channel which I just found a few weeks ago. I´ve never done any kind of work out/gym etc, but finally at age 35 decided to buy a rowing machine to give it a 100% go to get into shape. I have literally just done it for a few weeks with the aim to loose 10kg (down to 80kg), and so far I do 30 min (6 x 5 min intervals) each morning 6 days a week, amounting to roughly 5km, and… if I can trust the display, a 1,200 calorie burn. My question is basically; is that even "realistic" to burn 1,200 each session? I´ve read elsewhere things like "a good rowing session can have you burn up to 500 calories". That´s why I want to understand if 1,200 is even realistic to avoid getting disappointed 1-2 months later when I realize on the scale that it wasn´t. 🙂

  18. Hello, I just got a rowing machine whit a goal of losing weight, unfortunately, I didn't have money to get concept rowing machine so I got domynos 500 from decathlon in Europe. So I would be grateful if you could give me some pointers on what should I do and how to start. Thanks in advance.

  19. Hi! Love your videos and inspiration! I was wondering about the video you mentioned about making your own plyo box…for future reference. Would you mind sharing, please?

  20. I have hit a plateau. I was doing 45 minutes a workout. The rowing machine is addicting. What can I do to break the plateau

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