Weight loss comes down to a simple formula: You need to burn more calories than you take in. There's no magic pill for that. Results come from a balanced diet, hard work and consistency.
Its ability to work 85 % of body muscles at the same time 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 engage 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 high performance workout. Some indoor rowers can hold up to 220 pounds, making them usable for most people, and the intensity of your workout is always in your control.
Table of Contents
How to start on a rowing machine to lose weight
You must first learn to row the right way. The rowing machine is not a piece of fitness equipment that you can just get on and hold the center pull to learn how to do it. It requires a certain technique that you need to learn before you can do a HIIT session. This is why you must take the time to choose the right rower for you.
You also need to learn to eat a healthy diet and track your daily intake, at least initially, to see if you are creating a caloric deficit. This isn't something to do for life, but at first it will help you realize that we often overeat without paying attention. To help you, use a free app like FatSecret.
Then, display your calorie expenditure on the console of your rowing machine during your sports sessions, then write it all down in an online or paper logbook to track your calorie intake.
Patience and length of time
Your weight gain did not happen overnight, and losing as many calories as possible one day will not be enough to get back in shape. You need to create a caloric deficit of about 7000 Calories to lose a pound of fat, so be patient and learn to make good choices every day. This is how you will achieve your weight loss goals and not just in a minute of rowing 😉
However, you can save a lot of time on your results by reading on…
A high-level rowing coach
The major problem with all cardio machines is that it is not easy to determine what to do and to stay motivated in the long term.
That's why many people use a personal trainer, but it can be very expensive and you can't be sure you've found the right person.
However, I recently met a coach rower He is a professional rower with excellent results and trains professional athletes. In addition, he has created 7 training programs dedicated to those who row at home, including one dedicated to weight loss. I will first introduce you to this sports coach...
Who is William Laine?
William is first of all a very nice guy who has a lot of rowing and rowing experience despite his young age. Indeed, he is not only a coach with a state diploma to teach rowing, but he is also a champion who has won medals and titles at various French indoor and outdoor championships.
It trains around 1,000 students per year face-to-face or remotely. Its programs have also been designed to help you achieve your sports goals on a rowing machine, whether it is to improve your physical abilities and your heart rate, to tone your muscles or lose weight. It is on this last program that I will dwell a little...
Coach Rower Weight Loss Rowing Program
To announce the color, William simply called this program "Fat Burner“. That way the goal is clear from the start 😅
This program, which I own, is broken down into 7 modules which 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 track your training and to view the different levels of progress. In fact, everything has been planned to help you stay involved in the program over the long term.
You are taken by the hand from the start
You must start with module 1 to learn how to use the program. This is the somewhat daunting part for me, but you have to know how to get the most out of the coach's advice and sign up for the private mutual aid club on Facebook.
If you are new to rowing, start by viewing the rowing warm-up video in Module 3 because it will help you get the right movement on your cardio machine. William breaks down the movement really well in this video.
12 weeks of training to make you lose weight
Modules 4 to 6 contain the sessions over 3 months. You don't have to wonder what to do each day since the 5 sessions of the week are classified into Day 1 to 5. Just click on the day in question and your training appears directly on video. It's that simple…
Module 7 contains bonus videos to go even further in your training and make you want to do more for your physical condition.
Discover the other Rowing Coach programs
If your main objective is not to lose weight, here are the 6 other programs made available by William Laîné:
- Lean and toned body helps slim down while toning and shaping muscles
- On top of your form improves breath and cardiovascular capacity in just 31 days
- Beginner to Expert advances in 10 modules and 9 weeks to become a true rower competitor
- Rowing after 50, as its name suggests, helps over 50s to regain a super physical condition in 4 months
- Performance 2000m improves athletic performance for rowing 2000 meters, regardless of age
- Complete warm-up offers sessions to warm up muscles and joints as well as stretching exercises
Weight Loss Rowing Program: 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 per month, so €396 per year, much more than what William offers. And you can trust him with his ability to make you lose 15 pounds in 3 months. In addition, he offers you a 100 TP2T money back guarantee for 15 days, which is more than enough to decide if his program is for you...
Do not hesitate to leave me a message in the comments area below to ask me your questions or to share your experience on this rowing program for weight loss. THANK YOU !
FAQ: 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. This is why it is important to rebalance food so that the number of calories burned is greater than the calories consumed.
One hour rowing workout burns up to 680 Calories, making it an excellent choice for a weight loss program. However, 2 butter croissants contain approximately 750 Calories. It is therefore obvious that sport cannot compensate for a diet that is too rich...
Rowing machine or treadmill to lose weight?
Because of its ability to work 85 % of body muscles at the same time, the rowing machine is much more effective than the treadmill for burning calories, and therefore for losing weight. Plus, it's gentler on the knee joints due to the seated position.
It should also be noted that the rowing machine often supports heavier users than treadmills. It is even more suitable than the elliptical for people who are significantly overweight due to the position of use, even if the 2 devices work as many muscle groups.
Does rowing make you lose belly fat?
Like any calorie-burning exercise, rowing can actually help you lose belly fat. But you have to understand how the human body works. Indeed, the storage of body fat is not uniform and neither is its destocking.
In men, fat is often stored starting with the belly, while women often store in the buttocks, thighs and stomach. You must therefore know that the fat reserve in the belly will generally be the last to leave, in the same way as it was the first to form. So you will need patience...
How long for a rowing session?
It all depends on your level and your goal for the day. At first, a session of 15 to 20 minutes will suffice, but you can do sessions of 45 minutes or more to work on your endurance. Even with great experience, it is possible to reach your maximum heart rate with intense and short sessions in the form of HIIT in 20 minutes.
Is it good to row every day?
Like any sport, it is advisable to keep at least one to two days of rest per week to avoid the risks of overtraining.
However, rest does not necessarily mean doing nothing. You can take the opportunity to do a less demanding or different physical activity, such as a weight training session to gain muscle mass.
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Calories per sport
Related words: seconds of recovery minutes of warm-up good choice low resistance work time interest of the hit upper body depending on your level end of the session sports equipment complete device number of sets basal metabolism single big session