When it comes to losing fat, you don’t need to spend a fortune on a gym membership you fear you’ll never use.
There’s a wonderful piece of equipment in your apartment building, your local park, or your town that we all tend to avoid.
Yes, we’re talking about stairs! Gone are the days when you take the elevator as a form of convenience.
If you’d like to lose fat, making the use of stairs is a great, and affordable, way to do so.
This article is going to be discussing how you can lose fat by climbing stairs.
Burn Those Calories
In order to lose fat, you must make sure your body is in a calorie deficit.
This means that you are burning more calories than you are eating.
Therefore, physical activity and nutrition go hand in hand here.
For example, one pound of fat amounts to 3500 calories, so in order to lose a pound, you must burn 3500 calories.
You can track your calorie intake by ensuring you are eating smaller portion sizes, and there are several apps that will help you calculate how many calories you need to consume in a day in order to reach your desired weight.
If this is something you are passionate about, you can also hire a personal trainer.
They are licensed professionals who will be able to give you appropriate workouts and meal plans in order to reach your goals.
However, if you’d like to reach these goals by simply using stairs, this is also completely possible.
Climbing Stairs For Weight Loss
It is possible to lose weight by climbing stairs for exercise, as long as you are increasing your intensity the more you do it.
If you are not used to this kind of exercise, it is important that you start slow and don’t push yourself.
Doing so can lead to injury and strain on your muscles and joints, and will result in you not being able to complete your workouts, resulting in your not reaching your goals.
As mentioned earlier, you also need to reduce the calories you are consuming, in order to burn more fat, as this leads to weight loss results.
You should begin by exercising on the stairs for around 5 minutes, three days a week.
If this is too much for you to begin with, you can bring that down to around 3 minutes.
Once you feel comfortable with the exercises, you should increase the intensity and duration.
Exercises To Be Done On Stairs
Below is going to discuss a few different exercises that can be done on any kind of stairs that are close by!
Stair lunges are a great way to work the muscles in your legs.
You should make sure that your back is facing the stairs, and you move one leg back until it falls on a step.
Begin to bend your knees, without making them go lower than your toes, and inhale as you do so.
On your exhalation, get up and repeat. You should do this on both legs for at least ten reps in order to feel the benefits.
Face the stairs for this exercise, and make sure your right foot is by the corner of the second step.
Then, with your other foot, place it on the fourth step. Repeat this until you’ve climbed an entire flight of stairs.
Going back down will count as one rep, so you need the same amount of reps on each leg for this exercise to be effective.
This exercise is very simple, and can be a lot of fun if you listen to some music and move along with the beat!
Simply place your right leg on the step, followed by your left leg, then place your right leg back down at the starting position, and follow with the left leg.
Keep repeating this at least ten times on both legs.
Varied Pace Step Climbing
While this exercise is less complicated and can be less intense, it is a great way to get that heart pumping, leading to the burn of calories.
You can begin by power-walking up the stairs and walking down them slowly for a quick rest.
You can then increase your speed by running up and down the stairs.
Be sure to keep looking forward, and keep your balance to avoid tripping.
Foods To Eat For Weight Loss
While you need to burn more calories than you consume, this does not mean eating less.
This can be detrimental to your health, so instead of doing this, you should focus on feeding your body healthier foods.
This is a lot more effective for weight loss and keeps your body fueled with good nutrients.
One of the most important things to do is to avoid processed foods.
These are very low in nutrients and fiber and are therefore digested quickly, meaning you’ll experience a rise in blood sugar, resulting in a crash later on.
You’ll also feel hungry again pretty soon after eating them.
The key is to eat plenty of foods that are bursting with dietary fiber.
This means brown bread, brown rice, quinoa, sweet potatoes, and oats.
Protein is also very important and keeps you full quickly, reducing your food cravings later on.
Try and stick to lean proteins such as fish, organic poultry, and meat.
You should also ensure you are eating plenty of fruits and vegetables, as well as healthy fats, such as peanuts, peanut butter, and olive oil.
In summary, it is perfectly achievable to lose fat by making use of any stairs near you.
If coupled with a healthy, balanced diet, and your body is in a calorie deficit, then you will notice weight loss results.
It is advisable to use a fitness tracker, as you are able to log in your food as well as your workouts, so you can keep track of the calories you are burning.