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| GB Lightweight mens double (Mark Hunter & Zac Purchase) |
Lightweight rowing is identical to rowing at a heavyweight level, aside from one obvious difference..... weight.
This gives naturally smaller and lighter rowers a chance to compete, and still have chance of winning.
Lightweights compensate for their lack of bulk by having superior technique, fitness, and mental strength then that of their heavyweight rivals.
There is a weight cap on the rowers so that no crew or rower is over a certain weight.
For men the average crew weight needs to be 70 kg (154 lb), and no rower is allowed to be over 72.5 kg (160 lb)
For the Women the crew average can be no more than 57 kg (126 lb) with no one over 59 kg (130 lb)
Dieting and Weight loss Tips
Due to the need to be on weight lightweight rowers are forced to diet to make sure that they qualify. This is obviously very difficult if you are training at a high level and recovery is important.
Weight loss
- Only eat when you are hungry
- Eat your largest meal in the morning
- Do not eat late at night just before you go to bed
- Don't rush your eating, eat slowly (it takes time for your brain to realise you are full)
- Do not binge eat
- Allow your self the occasional treat, but do not go crazy
- Find out what your required calorie intake is and make a food plan around this
- Never skip breakfast (eating will kick start your metabolism in the morning)
- Resist eating if you are stressed or anxious (do an activity you enjoy)
- DRINK LOTS OF WATER this will suppress hunger, but will also boost your metabolism, as well as helping you train more effectively
Things not to do
- Never crash diet (once you have gone through your fat stores you will loos muscle and this will effect your ability to perform.
- Dehydration (Although dehydration can be a good way of loosing weight and is very useful becoming to dehydrated is not good so do not rely to heavily on water loss before an event as this will effect your ability to perform
- NEVER use substances that have been banned such as diuretics. Also although not illegal using laxatives is a very bad idea as it is unhealthy, and may only take effect when you are sitting in the boat and do not have time.
Metabolism
This is the rate at which your body burns the calories that you intake, if you have a higher metabolism then you will burn more calories and therefore lose weight as you eat in to your fat supplies.
- Do not crash diet as this will make your body go into power save mode thinking that it needs to store up all the fat that it can before a famine
- Build muscle (the more muscle you have on your body the more fat you will burn
- Keep eating (eating will keep your metabolism boosted, you could aim to have 6 small meals a day)
- Get at least 8 hours sleep (this reduces stress which has been proven to increase chances of weight gain)
- A hot bath or sitting in steam room can also boost your metabolism by up to 20% as your body burns more callories trying to keep you cool
