Now onto walking. It is very effective. But you are going to have to slowly increase the duration up to 30-40 even 60 minutes for it to burn somewhat significant calories. I was just writing an article on walking, check back if you like.

You can lose weight! Just allow yourself the time, because it is a relatively slow process (compared to gaining weight which can happen fast). Every calories has to be burned off by your body – either by it’s normal functions or as an extra by exercising.

I have also been depressed lately due to a bunch of family issues that are beyond my control and capped off with my girlfriend who I dearly love breaking up with me. I would put my depression into crap. One day a couple of weeks ago I ate an entire box of Little Debbie oatmeal cream pies (12). I have been putting my emotions. Back in my sports days a coach once told us that if you put crap in you get crap out. My goals in losing weight and getting into shape are to get healhty, be able to wear my old clothes and to be able to buy clotes off the rack again, and quite honsetly to make the ex think Im really good looking as a thinner man. She never had any issues with my weight in the past. But I kinda want her to see the new me and everything she could miss out on.

Also, I am 6 feet tall. In my sports playing days from ages 16 to about 25 I weighed in the range of 190-220 pounds.

Im 35 and a former athlete. In high school I was a decent baseball and football player that was on some good teams. In my 20′s I became an ice hockey player and excelled at that. Ive always been active… until 2004. The last 8 years I have lived in a location where hockey is not available and frankly its so hot here its not very fun to do things outside. Couple that with being older, I just dont want to do it anymore. I have exploded up to 297 pounds. In the past week I have lost about 4 pounds through not eating and walking. This morning I got up and briskly walked a mile at a running track nearby then I walked/ran bleachers for 10 minutes. I cooled down by walking a 1/4 miles the went and got lunch at Subway… one of those low fat low calorie subs. I also have a couple of grapefruit trees in my yard and have been eatingone a whole grapefruit every moring the last few days.

I know this is certainly good because any excercise is. Im just curious as to your take on it. Any tips or suggestions. Keep in mind I do have the mind of an athlete and a competitors heart. I knwo my limits yet I also know how to push myself.

Conditioning increases overall metabolism, even AFTER the workout, partly due to larger muscle size and increased blood flow. All this expends energy, part of which comes from fat.

Overall, it is pretty pointless to think about fat loss during a workout. The ONLY thing that matters in the end is calorie intake versus expenditure.

Losing weight is simple and hard: stop eating freaking twinkies and exercise…

awesome post man!
Interesting twist for the city dweller, to mane sure the training never gets boring (and to be ready in case the lift breaks down! )

Mark

Now I have moved to other 5 storey building and living on 2nd floor but daily morning I climb, from the ground floor, 4 times up to the terrace thus making it 6 x 4=24 floors + 2 more floors back to my flat from the ground floor. I climb 2-3 times more depending on number of times I may have to go to out. Although I have not attained weight loss I certainly feel healthier. I also have cut down sugar intake to almost zero to reduce my weight.

you should be fine doing it daily. If you need, take time off – go by how you feel. And be careful with the weights on your ankles. Stair running is stressful as it is.

Yavor

I also do squats almost everyday should i do every other day instead?

Yavor

Stairs are everywhere, use ‘em.

I take stair-breaks at work and search them out everywhere I go.

As a Cube Dweller I always try to skip the elevator and hit the stairs.
http://cubedwellerfitness.com/2011/02/skip-elevator-hit-stairs/

Now I wish I had some stairs near our home so I could really WORK OUT on them.

-Troy

My suggestion – go with a the same workout for 2-3 sessions and gradually increase. Also – weight loss will be easier if you eat less. So when you say diet is in check, really focus on eating less.