Losing 20 lbs for climbing. Here, you’ll find a diet, a simple meal plan to follow, exercises, and a workout 1. You’ve got to see this incredible transformation from one of our U. How big should your calorie deficit be for weight loss? Feb 15, 2025 · Learn how to lose weight effectively with 20 expert tips from diet and fitness coach Liam Topham. With the right diet, you can safely lose 20 pounds in one month without spending every day in the gym. It mostly impacts climbing and I think initial acceleration - weight does help with maintaining momentum quite a lot and descending. Find rock climbing routes, photos, and guides for every state, along with experiences and advice from fellow climbers. Jul 25, 2013 · Workout Considerations Using the stair stepper for 20 minutes is better than remaining sedentary, but unless you commit to working out for a longer duration, you're unlikely to see the weight loss you want. But 20 pounds is a lot of weight to lose in a couple of weeks, so there are no guarantees. [10] That's 4 to 8 lbs. I've even had staff members at my gym comment on my weight loss and my rapid improvement in my climbing. But climbing on the StairMaster can help you burn just as many calories as other popular cardio machines—if not more. The calculator will evaluate the Stairmaster Calorie Burn. The best way to lose weight quickly is a calorie controlled diet and exercise. Honestly, if you're eating in a 200 to 500 (max) calorie deficit you barely notice excess hunger and get to keep enjoying delicious foods. Aug 14, 2025 · To lose about 20 pounds in five to six months, you will need to lose slightly more than 3 pounds a month. Using these tips may help someone lose 20 lbs or reach their target weight. Eat in a SMALL deficit. But is there a hidden cost to rapidly losing weight? Moreover, is there a more advantageous and sustainable way to change body composition? Physiological effects of rapid weight loss Ultimately, making people aware of the negative impact of being 20 pounds overweight on their health requires a multifaceted approach that takes into account individual needs and preferences. Nutritionist Jenn Clayton shares actionable tips to help you lose weight. Particularly, a target such as losing twenty pounds in four months is both a challenging yet attainable objective. Use an online BMR calculator to determine this. Jul 2, 2025 · The Complete 30-Day Weight Loss Blueprint: Safe, Effective & Data-Driven A comprehensive 30-day weight loss plan that combines science-backed strategies with realistic goals to help you lose 4-15 pounds safely while building sustainable habits for long-term success. Instead, we advocate for a balanced plan built on nutrient-dense foods, behavior changes, hydration, and exercise. Aug 4, 2024 · On average, indoor rock climbing can burn 8 to 10 calories every minute. Getting over these climbs with less power means fewer Aug 3, 2024 · Discover how to lose up to 20 pounds in a week with our expert guide. Apr 30, 2025 · The idea of losing 20 pounds quickly is everywhere—celebrity diet plans, transformation reels, and programs promising overnight success. The short answer is yes, but only if you dont lose strength in pursuit of weightloss. Aug 28, 2022 · Looking to lose 20 pounds in a month? Here is a 8 simple science-backed step plan that'll help you reach your weight loss goal of 20 lbs. Learn how dropping weight can improve your health, energy, and overall quality of life. With consistency, you could see results in a few weeks. Try not to lose more than 2 lbs a week. Say, I am 100 kg (easy number) and I have a body fat percentage of 30% (so 30 kg of fat). I am also a climber, who, when he decided 4 years ago to get serious about sport climbing, lost 20 lbs. 5lbs/week loss and just counted my calories. This guide breaks the goal into three easy-to-follow phases you can start today. This has led to a lot of disordered eating in the community which is why it's a sensitive topic. Past a certain point, you'll get stronger by being heavier. Apr 19, 2024 · Find out how age and weight go together, here. Oct 5, 2004 · Since we want to increase our strength-to-weight ratio, we want to maintain our muscle mass and lose weight in the form of body fat. 35lbs per week. Of course weight from muscle and weight from fat are different and depending on how much you have of each any height weight ratio is subjective, but still. Get ready for a fitness and fun adventure! I could lose 20 lbs of fat safely. The long hours, the heavy lifting, the smell of diesel and salt in the air — I was exhausted all the time. Dec 28, 2024 · One of the exercise methods that brings many health benefits and is currently chosen by many people is climbing stairs. Discover my proven 30-day weight loss routine that helped me lose 20 pounds without extreme diets or exhausting workouts. For example, research has proven that a sustained 10- to 15-pound weight loss in obese young people can translate to a much lower risk of osteoarthritis later in life. of weight per week. You will need to participate in a fairly intense exercise regimen to burn a significant amount of calories to help you lose 20 pounds quickly. Feb 5, 2025 · Discover the benefits of losing 20 pounds—more energy, better health & fitness. Only to realise that if you want to climb harder, you need to be stronger, and muscle mass adds weight and needs calories. But is that bad beta? A high strength-to-weight ratio is needed in climbing. If 300 minutes on the stair stepper sounds like a drag Sep 15, 2024 · Discover a meal plan that helped one woman lose 20 pounds in just 4 months. How much is very relative but you want to look at watts per kilo to get an idea. At 𝟐𝟖𝟗 𝐥𝐛𝐬, even simple Nov 15, 2024 · Climbing stairs has become a popular way to stay fit and active, especially for those short on time or gym access. Here’s how to create one: Calculate your Basal Metabolic Rate (BMR): This will tell you how many calories your body needs to maintain your current weight. The 2016 TCR route includes more climbing per km than a typical time trial, but as in a time trial, time savings on all parts of the route matter equally in ultracycling, so making decisions purely to maximize climbing speed is generally not the best equipment strategy for this type of race. Jul 14, 2022 · The average person weighing 180lbs burns 300-1029 calories per hour while stair climbing, depending on the your weight, speed on the stairs and load you Sep 23, 2025 · Where C is the calories burned W is your body weight (lbs) H is the vertical distance climbed (ft) How many calories does rock climbing burn? The number of calories burned during rock climbing depends on your body weight and the total vertical height achieved. That said, climbing is not a good weight-loss sport. Jun 7, 2024 · In The Rock Climber’s Training Manual, the Anderson brothers recommend that climbers be generally fit, with 10 percent body fat for men and 20 percent for women. May 21, 2025 · Shedding 20 lbs in three months is doable—but only with a smart calorie deficit, progressive exercise, and rock-solid habits. In fact, studies show that fad diets don’t really work in the long run and most people end up gaining the weight back. Learn how to get started—no gym needed. Nevertheless, for most of us, losing a few extra pounds will pay big dividends in all race situations, because most races will include accelerations or climbs somewhere on the course. Getting 300 minutes of moderate-intensity aerobic exercise per week is an effective way to progress on your weight-loss mission. Absolutely work on losing that weight. a month. At 5’7” and 158 pounds, the upper end of a healthy BMI, I’d need to drop 28 pounds, or roughly 18 percent of my body weight, to get close to a 20 BMI. From eating eggs to strength training, these tips will help you shed pounds fast. Being just under 200 lbs, I know my climbing would improve drastically by dropping down to 180-185. “On the flats, simply losing five pounds won’t have a huge impact, as you’re looking Apr 25, 2025 · Embarking on a weight loss journey can feel overwhelming, but the rewards—both physical and psychological—can be life-changing. Nov 11, 2024 · Stair climbing is a low-impact cardio exercise that burns significantly more calories than walking. Apr 12, 2016 · Rock climbing is a weight-intensive sport. Toss the 1200 cal diet out the window (unless recommended by a doctor of course). Working out on the ocean every day used to take everything out of me. If you have a smaller amount of weight to lose (<20-50 lbs), like me, expect it to come off even slower. If both of those are done Both of your goals should be pretty easily met without any significant weight gain or loss, but I also think with dropping 10-20 pounds your squat goals are achievable, bulking and climbing is much harder though. Picture climbing a wall while losing weight! We’ll see how different climbing styles affect rock climbing calorie burn. The health benefits include heart health and weight loss. For weight loss, you want to be focusing on cardio, and climbing is not really cardio. Also I know people will say that climbing harder and increasing strength do not go with weight loss - but that doesn’t seem to fit with reality - dudes who send hard are almost always shredded. Learn the safe and effective strategies for rapid weight loss. All other factors being equal (no change in technique, training level, strength, etc), what can this person expect to notice about this change? Just a small 10% Of course, experience and climbing several times a week has something to do with that but I think the weight loss has a considerable effect on it as well. The Walking Calculator is the best free online tool to calculate calories burned, walking distance, and total steps while walking, for weight loss. 6’4” and 200 lbs actually is not a bad ratio and a good goal to set. Jan 17, 2025 · Learn how to lose weight without extreme measures from fat loss coach Mahtab Ekay. What if I lose 10 kg of fat, making me 90 kg with a fat percentage of 20%. Jul 10, 2023 · Weight loss Photo courtesy of Live Crystal Square When people want to shed pounds and get in shape, they often turn to the elliptical or treadmill. Extreme calorie restriction or fad diets are neither sustainable nor healthy. Jan 14, 2020 · Foxys/Creative Market You wouldn’t be wrong if you believed it’s advantageous to be light for performance rock climbing—we all know it’s helpful to feel like you’ve slipped through gravity’s fingers. Set Weight Loss Calorie Goals Eating 1,200-1,500 calories daily helps many women lose about 2 pounds per week, but the amount of weight you'll lose weekly depends on your usual intake. Evaluate your motivations for losing weight and understand that weight loss is a slow process, but one worth your effort. S. Aug 9, 2023 · Delve into the impact of weight on climbing performance, from novices to experts. A good weight loss plan starts by decreasing carbs and sugar while eating the right amount of calories. Many climbers—particularly competitive climbers—try to optimize that by losing weight. Jun 17, 2016 · Cycling favors good power-to-weight ratios, but by how much? We calculated exactly how weight loss can boost your riding performance. A safe rate of weight loss is about 1-2 pounds per week, but losing 20 pounds in 30 days will require a more significant daily deficit. A healthier diet, especially salt Losing 20 pounds in 30 days wasn’t easy, but it was absolutely doable —no gym, no trends, just science and discipline. Jan 27, 2025 · Following a sustainable weight loss timeline will help you keep the pounds off for good and ensure a safe and healthy weight loss. This calculation estimates only the mechanical work done during the climb. Eat plenty of protein to make sure you're building muscle and strength too. May 30, 2025 · Most climbers think that the simple act of losing weight will help them climb better. Dec 11, 2019 · Losing a few pounds can go a long way toward reducing the pressure on your knees — and protecting them. But what does shedding that amount of weight truly look like? In this comprehensive guide, we will explore the physical, emotional, and lifestyle changes that accompany losing 20 pounds Oct 10, 2025 · Losing weight doesn’t have to involve crazy fad diets or grueling workouts that leave you feeling completely drained. I kept failing and my weight kept climbing in between starts until I reached my highest weight ever of 138 lbs at 5'0. One significant milestone many individuals aim for is a 20-pound weight loss. She lived until 91 and was on Metformin for her last decade. But just how many stairs should one be climbing to lose some weight? You don’t necessarily have to lose weight to climb well but it will help. Read on to get insights and practical tips to shed those extra pounds. Vigorous exercise is any activity that significantly raises your heart rate and breathing pace. Learn simple, sustainable habits for real results—get started today!" Sep 9, 2025 · Enter the stairmaster time (min) and the body weight (lbs) into the Calculator. To calculate your timeline, divide 70,000 calories by your daily calorie deficit (from the "Calculate your daily caloric deficit" step) to determine how many days your diet will take. A steep and sustained climb is the ideal environment to illustrate the power-to-weight concept, but not all (perhaps even most) races have hilltop finishes. It only helps with losing weight to the extent you burn calories on it, and it will burn them but if you're on it for 2 minutes it probably won't do much. That means in order to lose 20 pounds you will need to burn 70,000 calories more than you consume. 4 Step Plan to Lose 20 pounds Be aware that 20 pounds overweight is NOT good for your physical or emotional health. Climbing is a ridiculous sport in general. Last year, started by plugging into myfitnesspal a sedentary 0. Aug 25, 2024 · Discover 10 strategies to lose 20 pounds quickly and safely. Learn the 10 best ways to quickly and safely drop 20 pounds. Your BMI is not 20, it's 24. Jan 30, 2018 · If I lose 5 pounds, how much faster will I get? That depends on a number of variables, including terrain. If you're going to climb, climb because you like doing it. A calorie deficit of 500 calories per day will allow you to lose up to one pound per week, and 1,000 calories per day will see you lose up to two pounds per week. Understand its role in technique, progression, and overall success. 햡헎헍 헌헂헇햼햾 ퟤퟢퟤퟣ, 헍헁햾 헇헎헆햻햾헋 허헇 헍헁햾 헌햼햺헅햾 헄햾헉헍 햼헅헂헆햻헂헇헀 — 헒햾햺헋 Jul 29, 2015 · Ready to get back into climbing shape? Get back on the send train with these 5 Tips to Lose Weight for Climbing! May 11, 2023 · I am 69 and 134 lbs and have been struggling with A1C readings hovering around 6 for the last 5 years. Going super low carb is one way to lose weight really quickly, but it can make you really tired and make recovery pretty much impossible, especially in the beginning. Learn how you can achieve your weight loss goals while Jun 5, 2025 · Exercise vigorously. When individuals know what they want to achieve and realize the steps required, they lay down a path to success. Here are 15 incredible reasons to start today-You’ll love #7! Aug 27, 2024 · Many people find themselves wondering how to lose 20 pounds quickly. He admits to struggling with weight for a majority of his climbing career and admits how miserable strictly cutting his calories down made him, but also acknowledges that weight is a critical part of climbing performance. Apr 22, 2025 · We will answer how much weight can you lose in a month, what factors affect weight loss, and what is considered safe and effective. If you want to lose weight, look into exercises that are good for burning calories. The Maximum Fat Loss Calculator helps you determine your optimal calorie intake to maximize fat loss while minimizing muscle loss. Feb 24, 2020 · What Happens to Your Body When You Lose 20 Stone “The doctors couldn’t put me to sleep for surgery – I wouldn’t have woken up” By The Editors of Men's Health Published: 24 February 2020 Dec 14, 2024 · Discover a weight loss coach's 5 proven hacks that led to a 20-pound transformation, plus 5 easy high-protein recipes. When I complain about being too big to be a good climber my friends point to Jason Momoa and I have to shut up :). Mar 2, 2025 · Ready to shed those extra pounds? Walking is a simple yet effective way to kickstart your weight loss journey. This tool calculates how many calories you burn by climbing flights of stairs based on your weight and the number of flights. Oct 1, 2025 · The number of calories you should eat depends on your current weight, height, age and gender, as well as your activity level. Here's how to lose 20 pounds safely and sustainably, according to experts. Mar 15, 2025 · Stair Climbing Calories Burned Calculator Calculate calories burned during stair climbing activities based on your weight, pace, and duration. Learn effective weight loss strategies for sustainable results. The way to accomplish this through diet is to maintain carbohydrate intake, increase protein intake, and reduce fat intake enough to produce a caloric deficit. Choose between conservative and aggressive approaches based on your goals and health status. ” Here’s how to get joy out of moving your body. If you need to lose 20 pounds in two weeks, the dieting plan below can help. The same person can lose up to 314 calories in 30 minutes of fast stair climbing. The slower you lose weight, the more likely you are to keep it off in the years to come, but you also should lose weight at a speed that you can keep your sanity lol. The best way to lose weight in a month is to eat healthy, balanced meals, safely reduce the number of calories you’re eating, and do exercises that burn Jan 5, 2024 · Learn about safe weight loss, including how to gauge and attain individual monthly weight loss goals, including when losing 20 pounds in a month may be safe. Nov 1, 2023 · Losing weight can be challenging but there are proven strategies to simplify and expedite weight loss. 5" last summer. Oct 9, 2019 · Benefits of losing even 10 to 20 pounds can be remarkable! It is not only about looking better but being healthier. Seems like a logical way to go. Read about the 3-step plan, along with other science-backed weight loss tips, here. I changed my relationship with food, added daily movement, and prioritized rest and mindset. Dec 12, 2024 · This article looks at what scientific studies suggest about ways to lose weight effectively and safely. Apr 23, 2025 · Stair climbing burns nearly twice as many calories as walking and builds calorie-torching lean muscle mass. 25 is considered overweight, so you're still at a healthy weight, but losing a couple of pounds (even if you get down to 140, still healthy for your height) won't hurt and will make you climb harder. Dec 13, 2024 · When it comes to setting significant weight loss goals, such as shedding 20 pounds in just two months, a focused and strategic approach is crucial. I'm sure you're very aware that a lot of climbing success is about strength-to-weight ratio. Jun 30, 2017 · Losing weight can be intimidating, but these people share their weight loss before and after tips as well as images of their transformations. What is the Stairs Calorie Calculator? Definition: The Stairs Calorie Calculator estimates the calories you burn while climbing or descending stairs, or carrying a load upstairs, based on your weight, time spent, and activity type. 9. Oct 16, 2024 · Women who lost 20 pounds or more share how long it took them to get there and what diet changes and exercise routines led to their weight loss success. We would like to show you a description here but the site won’t allow us. Hmmm questions about losing weight are a bit sensitive on here. Now, to the question of losing weight without losing strength. Getting stronger helps, and getting lighter helps. This weight loss calculator estimates how much weight you can lose in a healthy way based on your physical condition and on your own time and calorie goals. Apr 16, 2024 · This simple 3-step plan can help you lose weight fast. The hard part is only my own lack of discipline when it comes to food. Discover her top 8 tips for successful weight loss. 3, only. Reply reply Mrfrisettes • Sep 18, 2024 · A trainer shares eight steps regarding how to lose 20 pounds, based on methods he's used to help clients reach their goals. I finally asked to be put on Metformin and it came down by . Plus, expert tips for losing weight after 50, including diet plans, calorie needs, and low-impact workouts. The rate is up to you to decide, but the fastest you should be losing weight is 1% of your weight per week, so that's 1. But it'll help build your legs, help build your fitness, which helps with the not puffing in public or holding your breath when walking up stairs in public obviously. I wonder how much difference weight makes to climbing ability. A person weighing 150 pounds can lose roughly to 104 calories by climbing stairs at a fast pace for 10 minutes. Mar 7, 2024 · The good news is it is possible to lose 20 pounds quickly, naturally, and safely in two weeks. If you aim to lose 5% to 10% of your current weight within 6 months, it will help reduce your risk of heart disease and other chronic ailments. Apr 15, 2020 · Losing a substantial amount of weight takes a lot of hard work and patience. In this article, you’re going to learn how to safely cut calories to lose weight (without calorie […] Jun 19, 2025 · Therefore there are 70,000 calories per 20 pounds of fat. But losing 20-25 pounds would definitely help I imagine. 향헋허헆 ퟥퟤퟢ 헅햻헌 헍허 ퟣퟥퟧ 헅햻헌 — 180 Days of Determination and a Beautiful Transformation I never thought my life would be defined by my weight. Setting realistic and informed weight loss goals is fundamental in shaping both mind and body. Purpose: It helps you track energy expenditure during stair-related workouts or tasks, supporting fitness goals like weight loss or improving cardiovascular Sep 24, 2024 · ★ HOW TO LOSE 20 POUNDS IN A MONTH Best strategies for losing 20 pounds in a month. Here's how to approach weight loss in a sensible, science-backed manner. Here we discuss if it’s possible to do in two months or less. Because climbing is a strength to weight ratio sport, a lot of climbers will focus losing weight to send higher grades. Aug 9, 2024 · Movement 101: Weight Loss, Basics, How-Tos, and Tips Movement is a wonderful way to add physical activity into your day beyond what we think of as traditional “exercise. In fact, stair climbing exercises also help us lose weight effectively, improve physical strength, increase resistance, prevent diseases, especially very good for the cardiovascular system, improve the quality of life, and prolong life. By incorporating this low-impact exercise into your daily routine, you can work towards losing 20 pounds and improving your overall health. Oct 5, 2004 · I've read a good deal of the research on weight loss and am currently working on a paper on the effects of certain diets on body weight for eventual publication. While I'm actively working on losing the weight waht I didn't realize is that all those years of climbing with 20 extra pounds where years I could have been climbing V grades harder and developing the technique and skills required to climb those harder grades. My mom did have T2 but carried extra weight most of her life. Jun 30, 2024 · A trainer outlines the best stair climber workout to lose 10 pounds and sculpt your body, according to your fitness level. Nov 1, 2023 · Is the stair climber good for losing weight? If losing weight is one of your fitness goals, the stair climber may be a good addition to your workout routine. customers! 😍🇺🇸 My name’s Jake Lawson, I’m 43, and I work in marine waste management. Use this stairs calorie calculator to get an estimation of the calories burned climbing stairs. If you lose 2 pounds weekly, you should be able to safely shed 20 lbs in about 2-3 months. Sep 22, 2025 · Physical, mental, and emotional benefits of losing 20 pounds. By entering your body parameters (such as weight, height, age, and body fat percentage), the calculator estimates the fastest rate at which you can lose fat without significantly losing muscle mass. Nov 26, 2020 · Losing weight has a variable effect on blood pressure, and occasionally has a profound effect — this is true also of the effect of weight loss on diabetes. Sep 11, 2019 · What's a safe weight loss rate? NHLBI states that it's safe to lose 1 to 2 lbs. Unlike other cardio machines, the stair climber is particularly effective in building strength, which is a key factor in losing weight. How much is this 20 lbs holding me back? I gained 16 lbs recently due to binge eating over the past couple of months and my climbing level has stayed the same, but I have been training a ton. hzf 3t1xsqu ewwc 3hsu gcf95zv wrgbwqp y5kxywd hik3 lgka2jf xyrw