Does climbing stairs help you loose weight and if so how much?

Answer 1

The link below has a table of calories burned for a given exercise taking into account your weight. You need to burn about 3500 calories for a pound of weight loss.

Here are some thoughts from my 360 Blog September 10:

Don't target losing more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 3

It can if you're doing it aerobically and as part of a regimen (not just going up and down the stairs in your house or apartment a couple of times a day).

Stair climbing would help build muscle, which will then help you to burn more calories. If your calorie intake stays the same and you increase your muscle mass, then yes, you can lose weight.

Each body is different so the amount of weight lost will depend on you.

Answer 4

Any exercise will help you lose weight.

It just depends on the length, intensity, frequency of the exercise. And of course, eating healthy foods is a must or you won't lose anything!

My suggestion is walking! Start with a mile or two and work your way up to about 5 miles within one hour. It works great!

Along with a low calorie/low fat diet, I have lost a healthy 12 pounds a month for about 3 months now!!! 2 more months to go and I am at my goal!

Good Luck!

Answer 5

Actually, it all depends on if you meet and stay at your Target Heart Rate (THR). If you go beyond your THR, you are just making yourself tired. If your THR doesn't get high enough, you aren't burning Fat. Climbing Stairs will build muscle in your buns and legs, but not necessarily burn fat. Muscle weighs more than fat, so my suggestion would be to walk briskly or do some light jogging on flat (not hilly) paths or sidewalks or roads or treadmills in order to start excersising. These venues will allow you to reach your THR and keep it there for as long as you excersise. using stairs and hills will make you work harder and go past your THR, therefore being of not that much use for you.

Good Luck !!

Answer 6

Yes, i cant explain it but it certainly does. You should start off by walking and then try running up the stairs, back and forth and get a serious work out!

Answer 7

To reduce weight you should ingest or perhaps burn up 3, 500 unhealthy calories for each single pound

Answer 8

Yes it does but it depends upon how much you do it read some useful weight loss tips and articles on this site to help you with it

Answer 9

People who plan their weekly meals are usually successful at losing weight than people who don’t. Plan your dishes to add in healthy carbs such as fairly sweet potato and wholegrain pasta, green vegetables and lean proteins, buy every one of the ingredients in advance and don’t be tempted to eat out or order in.

Answer 10

Cary a new motivational photograph to you

Answer 11

Any kind of training burns unhealthy calories