Calories burned walking up stairs

If you are curious about calories burned walking up stairs, then this post will give you some details and insights about it.

Today I had a good workout and I felt I should share with you. I did some staircase climbing at my workplace and I was curious how many calories did I burn.

I have a colleague who does this everyday and I was inspired by him and felt like joining him. This happened when we went down for a break and while coming back up we decided not to take the elevator.

The best part is that I work in a 40 storey building and my office is on 16th floor. It was a challenge I knew and previously I have climbed six floors. Walking for 16 was a difficult task however I did accomplish it and I am proud of it.

When i reached 12th floor, my heart was pumping faster and I decided to take a 30 second break. I thought it is not good to push my body so much on the very first day.

My legs were feeling like noodles when I reached the top floor.

I am working on losing some pounds and I have decided to make this my routine everyday and walk 16 storeys every day.

I did some research online to find out how many calories are burned walking up stairs. It is always good to measure how many calories we are burning. We can then plan accordingly.

I found out that a person who weighs around 150 pounds, will burn around 100 calories if he or she walks for 10 minutes. This will increase if the person is overweight and weighs more than 150 pounds. This is just an approximate figure.

As I weigh more, I know that I will burn more calories J

This will be initially however I can increase my speed of walking and I think this will increase the intensity of the workout.

While finding out and searching online if any other people do this, I found this video. This man lost 80 pounds in 18 months by taking the staircase. He also lost 10 inches and now wears 42 inch pants.

Check out the video for inspiration:


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What is right way to get six pack abs?

 I will be honest with you. I have had six pack abs in the past and I don’t have them right now however, I would like to tell you I have did it once and right now I am working on losing some pounds. My goal is to get those six packs again.

I have done it once and I know I can do it again. If you want to know more about me, you can read the about me section of this website which will give you details about me.

As I know few things about getting that washboard abs, I will be sharing few things with you in this post. I would like to share my experience on how can get that chiselled look and who you can get those abs.

There are lot of articles, programs and many other devices that are being marketed which I think are waste of time. Some are good but if you stick to my basic advice, you should be able to get that abs.

So what is the right way to get six pack abs?

 Do you know that we all have abs muscles? Yes, if you are fat and you have a big tummy, you still have abs muscles. Only thing wrong is that it is covered with a layer of fat which is also called adipose cells.

Once you get rid of that fat, your abs muscles will revealed and you will get the six packs you need.

The challenge is to get rid of that fat. You can reduce that fat by doing ab exercises and by buying some fancy equipment.

To get rid of that fat, you have to burn calories. That is done when you go on a diet which has low fat and low carbohydrate diet. But the diet should have some good protein in it. The idea when you are losing weight or losing fat is to maintain your muscle mass and burn your fat tissue. There is no point in burning the muscle weight.

If you burn the fat tissue and maintain your muscle mass, you will get that sexy look you have always dreamed of.

Ok, so let cut to the chase and let me give you three tips to get rid of your belly fat.

The first tip is something I already mentioned again. But it is worth mentioning again. As they say “Repetition is mother of skill”. The more we read something over and over again, the better chances for us to remember it. J. Anyway let’s get to the point?

To reduce your belly fat, the first thing you need to do is reduce your intake from fat. There are many things in fat but I will keep it simple. You have to stop eating junk food. Anything which has high quantity of sugar and oil has to be avoided at any costs.

You also have to reduce your carbohydrates intake and you should eat carbohydrates that have a high glycemic index. I will explain about glycemic index in another post. Carbohydrates have a protein sparing effect and it will give you the energy you need to maintain your daily activity and also will spare protein to do its work. Protein’s work is to maintain your muscles mass.  You should eat protein from animal sources because they have complete protein. This includes meat, fish and chicken. If you are vegetarian, you can go for cottage cheese, curd and milk.

Aim to eat at least one gram of protein for 1 kg (2.2 pounds) of your body weight.

The second tip is to do some kind of cardiovascular exercise. This means you have to do running, jogging, swimming or cycling. Jogging is always the best. Build your endurance or stamina and aim to run eventually for half an hour to 60 minutes every day.

If you do these two things as a ritual, you will start to see abs in a very short time. It all depends on how much fat you will have to lose to reveal that abs. So these are the best way to get six pack abs at home and you don’t have to go to the gym.

The key to success is to take action.

The third tip that I will suggest is to do crunches 3 times in a week. Although spot reduction is not possible and it is has been proved by science. Exercising and isolating you abs will bring the shape you are looking for.

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Best Workout Plans for people who are working

So if you are reading this post, it means that you are looking for a workout plan. There are many workout plans out there and I would suggest stick to the ones I will be mentioning in this post.

There is quote that says, “if you are not planning, you are planning to fail” I can’t remember the exact words however I hope you get the meaning.

We all have different schedules so we need workout plan that fits our routine and schedule.

There are many books that show only have one workout plan.

But this is not practical because everyone has different needs.

So what are the best workout plans for working people?

If you have been reading my blog, you have must have realized that I am big fan of Arnold Schwarzenegger. I became his fan after reading his Autobiography and if you have not read that book, I would encourage you to read it because it is an inspirational book and inspired many people.

Even If you are not a bodybuilder, you will get inspiration on how a person who started with nothing became such a successful person.

Okay, meanwhile I will get back to what I was talking about.

When I started my workout i was not doing a job and I was a teenager who just used to eat, sleep and rest for at least 8 hours a day. Those were the days when I was in College and it was easy to gain half inch of bicep muscle every month. Yes, I was obsessed back then. I used to measure my biceps everyday. lol

After I read the biography of Arnold Schwarzenegger and also his encyclopaedia, I started experimenting with different exercises and made some workout routines of my own.

I also read a lot about Ronnie coleman’s workouts and I started doing it.

I used to work one body part two times in a week and my routine it was like the following:


1)      Monday – Chest, triceps, Shoulders

2)      Tuesday – Back, biceps

3)      Wednesday – Legs and calves


Then Thursday the whole routine will repeat again till Saturday. This routine rally helped me and one point of time my biceps were 18 inches.

When the years passed, I found out that it is difficult o follow this routine because I started doing jobs.

Initially it was difficult to work out because I used to feel tired after coming back from work. The place where I stay did not have a gym that is open after 9 pm. The worst part was that I was doing night shifts.

So I decided to make a workout plan that is right for people are busy and like to work out.

I have recently put on some weight and I have decided to follow this routine. If anyone reading this wants to follow this, you can do it.

I will keep you updated about this routine and my progress. My aim is to lose around 44 pounds or 20 kilos.

This will happen in another 4 months because it’s good to lose only 5 kgs in a month. That has been my experience and I think it is the healthy way to lose weight.

So this is the routine that I am going to follow:


1)      Monday – Rest

2)      Tuesday –  Cardio

3)      Wednesday – Cardio

4)      Thursday – Biceps and shoulders

5)      Friday – Rest

6)      Saturday morning – Cardio and Saturday evening – Chest, Triceps

7)      Sunday morning – Cardio and Sunday evening – Back, Hamstrings and Squats

The weekend is the time i will have to really get out of my comfort zone and stretch little bit. That is the time when most of the people like to relax. That is the time when people like to go to parties and do binge drinking. But if people focus on this workout for 4 months, they will see some consistent results.

This post is getting long so I will explain what exercise i am going to do in these workouts in another post.

For the time being you can start with cardio and you can do some jogging for 15 minutes. It will be difficult in the start however you have to build your endurance.

Whenever a person wants to lose weight, cardio is the best friend of that person.

Trust me, I have done cardio in the past to lose weight and results were awesome.

So go grab your sneakers and go for a run.

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Matthew mcconaughey weight loss and Oscar win

It’s good to know that Matthew Mcconaughey won Best Actor Award. I saw Dallas Buyers Club a month back I was shocked looking at Matthew mcconaughey on how he had lost so much weight.

The question people are asking is how did he do it?

Matthew mcconaughey weight loss for movie is inspiring to me.

Is there any Matthew mcconaughey weight loss secret?

As i like to do research about weight loss, I found out few things and few videos that I will like to share with you. This man is really dedicated and really knows how to get into a character.

He certainly deserves an Oscar. He dropped from 181 lbs to down to 143 lbs. That losing 1/4th of body weight. Although it is not good to lose so much weight quickly, i am still impressed with this guy’s dedication.

I read somewhere that he used to eat only some chicken, some pudding and use a tiny sugar spoon so that he could make his food last for a very long time.

He said that main thing in losing this weight was how he controlled his diet and it was not much to do with exercise.

Here is an interview in which he talks about how he felt.


This is another video that gives more information about his weight loss journey and also about his movie Dallas Buyers Club


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Inner game of losing weight – weight loss motivation

So it is New Year again and more than 20 days have passed in month of January.

So did you stick to your New Year’s plan and New Year’s resolution of losing weight? Some people must have kept their resolution but some people have must have broken it.

For people who have stuck to it, it’s really good. This article is for people who have not stuck to their new year’s resolution.

What makes us change our goals? It can be the daily routine. It can be stress. These are all outside factors.

However there are some inner factors also. These inner factors are how you think. The inner thoughts that we have have lot to do with how things will happen in our life.

Napoleon Hill has said that ‘thoughts are things”. Whatever you focus on becomes a reality.

So if you want to lose weight, you should focus on looking sexy and you should focus on being healthy.

These thoughts should be in your mind most of the time during the day. When you think about your goal 4 or 5 times a day, your goal will no longer be a goal that you break.

Your goal will become a vision. When you think about your vision every day, you will make sure that you stick to your weight loss plan.

We all need motivation in our life to do things. We need to take action. Motivation is also required when you are losing weight.

In fact, motivation is the master key to success. So how can you stay motivated? There are many things you can do. You can read some motivational books.

You can also make a role model. You should pin the photo of your favorite celebrity on your wall. This will remind you what you should become.

You should use visualization process. Visualization is thinking in your mind that you have achieved your goal and you should have picture in your mind about where you want to go.

It should be a clear picture. When the picture is clear, the better will be your results.

So if you have read this post, I want you to do something. This thing that you will do will definitely help you.

Close your eyes for 10 minutes and think about how you would feel when you lose that excess weight. How healthy you will feel? How people will admire you?

 How good you will feel when you can fit into your favorite jeans? Think about all this and make this your vision.

Play the vision like a movie in your head. You should play this vision movie at least 3 times in a day. When you play this movie everyday and you take action, you will come closer to your goal.

I will encourage you to try this. This really works.

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What is basal metabolic rate?

Basal metabolic rate is also called BMR. It is gives you an estimate of how many calories you need to maintain your current weight. There is a formula for calculating your BMR and when you get the number after doing the calculation, you can make some changed to your weight.

If you know your BMR, then that is the amount of your calories you need to eat to maintain your weight. When you consume less calories than your BMR, then you start to lose weight.

When you eat the same calories and start exercising then also you start losing weight.

I would also suggest to consult your doctor before going on diet because it is always good to know whether you will have an issue or not.

 This video on ehow  gives some good information on how to calculate your BMR.

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