Walk to the Nearest Stairway and Take the Stairs
Mar 18th, 2014 by Aldouspi

stair climbing

"Whoooooo that was harder than I thought?!" I muttered to myself after climbing 10 flights of stairs with my backpack. I had been running late for a meeting in New York's Flat Iron District last week and instead of using the notoriously slow elevator, I had decided to the take the stairs. What an experiment that was!

My legs were burning and I noticed my heart rate had escalated. What gives? I am an athlete. Plus, I just returned from Patagonia where I went on numerous 20 mile hikes, yet I found myself feeling challenged after just a few minutes of stair climbing.

We have always heard sayings like, "take the stairs" or "park farther away," but do you know why it is important to do so?

Reports have been coming out recently about the benefits of standing vs sitting or how being sedentary for long periods of time can lead to a higher risk of heart disease - even if you workout!I am constantly on the go, so I never really sit down for too long. However, most people are not as lucky and find themselves sitting in their offices for extended periods of time.

More On Stair Exercises

Stair Exercise 1: (The Stair Lunge) This is the exercise that will blast your glutes and hamstrings more than just about anything that I can think of. You need to make sure that the stairs you are using are relatively high like something you would find in a stadium at a high school or college. If you don't have access to either type of facility then you can look at your local park or if you have stairs of relative height at home you can make it work by simply doing more reps.

To start, begin your lunges from the bottom of the stairs. One round or set is counted by going all the way to the top and back down. To lunge you want to step by taking a big enough stride to cover 2 to 3 steps at a time. Lengthen your stride and simply climb.


Do a bit of stair walking in my home because it really does increase the heart rate. Great for people who work behind a desk all day - it's great exercise and keeps the blood flowing! You can also do this at work, perhaps during your lunch hour.

Sitting for long periods of time can be detrimental not only to your muscles and joints, but also to the way your body breaks down sugar. It is a bitter pill to swallow: the technologies that make our lives easier also make us unhealthier.

Doing small everyday activities, like taking the stairs in your work building, is one way to add great ancillary exercises into your daily life. It's time to loosen and strengthen your muscles to avoid the dreaded "secretary ass"

There are no excuses why you cannot take the stairs either. So you work on the 80th floor? Great, get off at the 75th floor or even the 78th floor. Take the stairs up a few flights before you head out to lunch and the elevator back down if need be. The opportunities are endless for you if you just think outside of the box.

Start slow though. Walk a flight of stairs and add a flight each day. Think how easy this could be for you. You enter your building in the morning and head out for lunch and then leave for home in the evening…that is 3 times up and 3 times down.

Do a few flights of stairs each time and I can guarantee you will like the way your body responds. Take a look at the chart below and keep in mind the amount of calories burned climbing stairs will depend on your weight:
Calories Burned Climbing Stairs

If you weigh roughly 130 pounds: 295 calories burned climbing stairs per hour
If you weigh roughly 155 pounds: 352 calories burned per hour
If you weigh roughly 180 pounds: 409 calories burned per hour
If you weigh roughly 205 pounds: 465 calories burned per hour

Even descending stairs burns some calories and will add up. Which is good, because every flight of stairs you walk up will have to be descended down at some point.

Calories Burned Descending Stairs

If you weigh roughly 130 pounds: 177 calories burned descending stairs per hour
If you weigh roughly 155 pounds: 211 calories burned per hour
If you weigh roughly 180 pounds: 245 calories burned per hour
If you weigh roughly 205 pounds: 279 calories burned per hour

All data is from the Medicine and Science in Sports and Exercise Journal, the official Journal of the American College of Sports Medicine.

Taking two flights of stairs daily helps you burn enough calories to drop 6 pounds in a year, reports Reader's Digest. If you can up that to two minutes of climbing, five times per week the calorie burn will be equivalent to adding an extra 36-minute walk per week.

Forget the elevator today. Taking the stairs is one of the easiest ways to work your glutes, core, quads, calves, hamstrings, and lower back. Walking up stairs not only strengthens and tones your muscles, but it can also offset your heart attack risk. It is too easy to not give it a try. So do your body some good and take a few flights today. No excuses.

For more information on how to train injury free and other great training tips and personalized online coaching programs, please visit http://www.chrisryanfitness.com . Chris Ryan, C.S.C.S., is a former Division I athlete and top fitness model whose clients range from Men's Fitness, Men's Health, Under Armour, Nike, and Reebok.


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Dealing with Belly Fat: 8 Foods That Help
Nov 23rd, 2012 by Aldouspi

Dealing with Belly Fat: 8 Foods That Help

CC: Belly fat, photo by FBellon
belly fat

Unhealthy eating habits are among the top leading causes of belly fat. If you intake unhealthy foods on a regular basis, then there is a great possibility that excess fats will start to accumulate around your tummy area. To help you flatten belly fast, consider these few foods that work in eliminating excessive belly fat. Among these foods are the following:

1. Plain yogurt. Aside from being effective in improving your health because of its high calcium content, plain yogurt is also a huge help in removing excess weight around your abdomen. Following a daily diet plan which contains plain yogurt that has about 1100 mg of calcium is a major help in significantly reducing your waistline.

2. Green Tea. This beverage is known to be rich in catechins (antioxidants) effective in reducing your cravings for carbohydrate rich foods. To get the best results out of this drink, it is advisable for you to take about two to four cups of it every day. You should also consider drinking tea before you start performing your regular exercises as this move works in improving your metabolism while accelerating the burning of fats.

3. Redfish. This food provides your body with essential nutrients that are effective in reducing abdominal fat. Redfish species, such as snapper, are also rich in calcium which works in significantly reducing weight, protein which helps in improving your metabolism and your digestive system and Omega-3 fatty acids which works in effectively lowering the levels of your hunger hormones. Redfish can work to control your stress level, too.

4. Whole grain foods. These foods have high fiber content so it is possible for you to flatten belly fas,t if you take these foods regularly. Among the whole grain foods that are safe to include in your daily diet are oatmeal, brown rice, whole grain cereals, pop corn, wild rice, whole grain corn and quinoa.

5. Egg. This is one of the best sources of biotin which is known as a vitamin needed for the proper processing of fats within your body. Eggs are also rich in protein and Omega-3 and these are effective in quickly burning fats around your belly.

6. Peanut butter. This is an excellent source of proteins and essential fatty acids. It is important for you to take about one to two teaspoons of this on a daily basis to boost your digestion and promote the effective burning of fats within your body. Just make sure that you choose an organic and unprocessed peanut butter.

7. Protein shakes. Typical shakes contain about twenty to thirty-six grams of protein and this is extremely important in improving your health, building and toning your muscles and in significantly burning fat. Protein also works in repairing any damage in your muscles tissues especially after you perform your regular workout routines. You should consider taking this within the first thirty minutes after your workout.

8. Lean meats. These are among the best foods that you can take when attempting to flatten belly fast because these are high in protein and low in carbohydrates. It is advisable for you to take this meat after six in the evening. It is also important for you to consider taking tuna fish as this is effective in boosting the metabolism of fats within your body.

About the author: Are you looking for more information regarding how to flatten your belly fast? Visit http://www.howtogetaflatstomachinaweekblog.net/ today!


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    With so many reasons and opportunities to eat, we have become disconnected from feelings of hunger and satiety.


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Belly Fat

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