Wednesday, August 31, 2011

The "Free Lunch" Weight Loss Plan v.003

Another month has passed. I continue to drink 12 ounces of water and climb an extra 20 flights of stairs each day.

On the 22nd I went all out. I climbed the 20 flights in just 3 minutes and 50 seconds. I could not have done that back in June.

Since I believe this has become a habit, I felt comfortable doing a couple of marathon runs this month (without the risk of burning out on the stair stepper). Last night I watched the movie
Wasabi (subtitled) while stair climbing. That was good for over 200 flights (in addition to the 20 flights I did earlier in the day). It was a fairly leisurely pace. It made me hungry. I ate a large meal afterwards so I'm not sure I lost even an ounce overall, lol. That said, I was doing it as an alternative to just sitting on the couch while I watched the movie.

I do not feel compelled to do the marathon runs. They are not part of my plan. If they happen, they happen. If not, that's okay too.

April 14, 2010
Taking the stairs is a quick step toward fitness

The gains in Dr. Boreham’s study are modest enough that you shouldn’t view taking the stairs as the only thing needed to stay fit. But they offer encouraging evidence that simple decisions to be more active in your daily life can add up to measurable health benefits – even if you can’t climb the CN Tower.

I'm a believer in the theory that small simple decisions can eventually produce large measurable effects. That's why I am posting these weight loss charts.

Dr. Boreham's study covered just 8-weeks of stair stepping. It started off at roughly the same intensity as my plan but became more intense. However, my plan is at the 13-week stage and will hopefully become permanent. So far, so good.

And lastly, no weight loss plan would be complete without some sarcasm.

The researchers are now investigating whether the protocol can be transferred to older adults, using a stepping machine rather than staircases.

I'm 47. Will climbing stairs benefit me too? Can a stepping machine actually replace staircases? I anxiously await the results of the new research, lol.

See Also:
The "Free Lunch" Weight Loss Plan v.000


Troy said...

My main form of exercise is just walking around Costco.

I might break the bike out and start doing 30 milers. Those are fun.

Lost 4.6 lbs this month, not quite the 5.7 of last month, but that's fast enough for me.

Last time I did this I was losing 2lbs/week, that's 1000 kcal a day. I'm in no great hurry this time around so 1lb+ per week is more than enough.

I basically skipping lunch, with only 1oz of almonds plus cheese to get be from bf to dinner.

Funny how my appetite is so much smaller now. I never get hungry, and just getting two appetizers at Mimi's Cafe totally stuffed me last week.

Should hit my goal at the end of the year, 25.33 BMI.

Troy said...

heh, looks like I passed you!

Mr Slippery said...

I am impressed with your dedication. Keep it up!

We have a stepper machine and I use it as a secondary fitness vector. Martial arts first. Hiking third. The stepper has been a great investment. It has lasted over 15 years of continuous, moderate, use and is still going strong, though it makes a few squeaks.

One thing is for sure, I am 47 as well and stuff is harder than it used to be ;)

Troy said...

yeah, I'm on the otherside of 40 this time around.

I prefer to use outdoor bike riding as a mental break. Unlike you, I'm not quite retired yet, I still need to finish my Great American Game, the one I've been working on since 1987 LOL.

All these App Stores are great for the indie guy now.

Stagflationary Mark said...


heh, looks like I passed you!


I like to think of myself as the tortoise, lol.

Tortoise and the Hare

Lord Dunsany brings out another view in his satirical "The True Tale of the Tortoise and the Hare". In it the hare realises the stupidity of the challenge and refuses to proceed any further. The obstinate Tortoise continues to the finishing line and is proclaimed the swiftest by his backers. But, continues Dunsaney, the reason that this version of the race is not widely known is that very few of those that witnessed it survived the great forest-fire that happened shortly after. It came up over the weald by night with a great wind. The Hare and the Tortoise and a very few of the beasts saw it far off from a high bare hill that was at the edge of the trees, and they hurriedly called a meeting to decide what messenger they should send to warn the beasts in the forest. They sent the Tortoise.

D'oh! ;)

Stagflationary Mark said...

Mr Slippery,

It has lasted over 15 years of continuous, moderate, use and is still going strong, though it makes a few squeaks.

I believe I bought mine in 1999. It's a sturdy piece of equipment. I've yoyo'd between nearly obsessive compulsive use and neglect. I'm looking to right that injustice by going for moderate daily use, squeaks and all.

It was not my first stair stepper. I broke each of the previous ones (lower quality did not hold up well).

I had one of those tiny ones once that required balance (good for apartments due to its size). It was okay until both pedals went down simultaneously while I was on it. Thank you metal fatigue!

It looked a lot like this one.

Troy said...

It's MUCH healthier to lose as slowly as you can.

The body doesn't just consume fat storage, it also catabolizes muscle and other tissue when confronted with a caloric deficit.

I'm hoping to combat this with a high-fat diet, tricking the body into not going into distress mode.

All this is pop science, but, oddly enough, the real science is coming in to back the pop science of the semi-low carb dieting fads of yesteryear.

(not all calories are metabolically the same, low-fat is bad for you, etc)

getyourselfconnected said...

Keep it up! I am short your weight and long success in the Mark futures market. No pressure though.

Stagflationary Mark said...


Shorting my weight has to be one of the surest long-term bets that this planet can offer.

At death, think of the money you'll make as I decompose (and/or am cremated), lol. Sigh.

Gallows humor. Can't live without it. ;)

getyourselfconnected said...

I bought long dated out of the money LEAPS for the very end, no worries :)

Stagflationary Mark said...



I laugh nervously in that shoring up my home's defenses sort of way, lol.