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[quote=Anonymous][quote=Anonymous]I have an erg. I have started to use it.  I am pretty confident that my form is OK, but I am confused about the best way to measure progress and how to row to meet goals.

[b]I want to lose weight and build muscle[/b].  Most rowers I see have massive thigh muscles, and they say rowing is more thigh muscle than upper body (although it is good all over workout.). And yet, I don’t really feel like my thighs are working that hard even though I am consciously driving through my heels and try to push strongly in the drive.  I can feel the work in my arms as I drive with my legs and then pull, but not so much in my thighs.

Also, I would like to build muscle. Can I do that on the rower, or should I also be lifting weights?  If both, what is my schedule - rowers row daily, but weightlifters lift on alternate days to rest muscle for growth.

What am I looking at as a marker for improvement - just total miles rowed? My average time over 500m?  What is a split? How long or what distance do I need to row to see weight loss?

[/quote]

Watch your diet and lift weights. While you will get al little stronger rowing you really need to lift heavy weights to get stronger.

To lose weight and build physical muscle mass.. can't really do this at the same time. To lose fat you need a calorie deficit. To gain muscle you need a calorie surplus. Hence, the reason bodybuilders go through bulking and cutting phases. Now you can do a more "lean bulk" where you gain muscle but not a lot of fat by eating more calories some days and fewer calories on other days, but this will take a LOT longer. [/quote]

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