Elevation:
22,234 feet – Your view from Camp 2 is breathtaking, as is the altitude.
Climbers acclimate to the thin air on Everest by climbing to Camps 1, 2 and 3
and descending back to Base Camp (or below) multiple times before they attempt
to summit.
Everest Fact:
Climbers burn more than 10,000 calories each day, and double that on the summit
climb.
Health Fact:
You burn 300-400 calories in 60 minutes during low intensity workouts—bump up the
intensity and burn the same amount in 45 minutes.
Weight Loss: Climbers
lose 10-50 pounds when they climb Mt. Everest. One pound is approximately 3,500
calories. At its most basic, losing weight is about burning more calories than
you eat. Too often we take drastic measures to see quick results; fad diets,
pills or very drastic changes that won’t last. The real secret to long term weight
loss is to forget about instant results and settle in for long term lifestyle
change. Exercise is an important weight loss tool. Aim for at least 250 minutes
of exercise each week – that’s about 50 minutes, five days a week. If you’re a
beginner, start small, gradually adding time each week to give your body time
to adapt. Good nutrition is even more important than exercise. Professionals
say that proper nutrition is 80 percent of successful weight loss. Your calorie
needs change with age, activity level, and lifestyle. There is no one size fits
all for calorie intake and nutrition.
Healthy Eating Tips:
• Control your portion and serving sizes
• Eat whole grain breads and pastas – remember one serving is
about one half cup
• Eat plenty of fruits and vegetables – they should take up at
least half of your plate
• For your protein source, eat one serving of fish, lean meat, or
beans
• Drink plenty of water
Save Some Calories:
• Instead of an afternoon soda, drink a glass of water (saves 97
calories and 39 grams of sugar)
• Instead of an Egg McMuffin, eat a whole wheat English muffin
with one tablespoon of peanut butter (saves 185 calories)
• Instead of reaching in the candy dish on break, walk up and down
a flight of stairs for 10 minutes (burns 100 calories)
• Instead of hitting the snooze button, get up 10 minutes early
and go for a brisk walk or stretch (burns 50-100 calories)
• Instead of an hour of TV after work, hit the gym or go for a jog
(burns 400-600 calories)
I knew week three would be my easiest week of
the challenge as I had the FitOne 10K scheduled. I also got in some extra steps with Dawny in town.
Monday: 6,069 steps and 2.62 miles
Tuesday: 9,161 steps and 4.66 miles
Wednesday: 3,495 steps and 1.51 miles
Thursday: 8,592 steps and 3.70 miles
Friday: 15,752 steps and 6.79 miles
Saturday: 22,699 steps and 10.9 miles
Sunday: 6,851 steps and 2.95 miles
Weekly Three Total: 72,619 steps and 33.13 miles
Mt. Everest Challenge
Total: 190,704 of 250,000 steps
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