If you find your pants a little snug because of the fat around your hips, the time has come to hit the gym, burn some calories and build a healthier body. When the gym's treadmill and stationary bike are occupied, set your sights on the stair stepper. Compared to other pieces of gym equipment, it doesn't burn calories at a very fast rate, but by using it regularly, you can bid farewell to those jiggly hips.
1. Spot Reduction
Approaching your workout with realistic goals can help you achieve success, and before you climb on the stair stepper, you must understand that no single type of exercise can help you specifically target fat in a particular area. The belief that you can burn fat in specific areas, which is known as spot reduction, is not possible, according to The American Council on Exercise. Exercise burns calories to promote fat loss all over your body. So, provided you use the stair stepper enough, it can lead to the loss of fat around your hips and elsewhere.
2. Losing Weight
Although people typically say they want to lose weight, it's more accurate to say their goal is fat loss, which occurs when a person is able to consistently burn more calories than she eats and drinks. This process is called creating a calorie deficit and, according to MayoClinic.com, you'll lose one pound of fat upon creating a calorie deficit of 3,500 calories. Don't try to create this deficit quickly -- it is safe to lose one to two pounds per week. This is equal to a daily calorie deficit between 500 and 1,000 calories.
3. Stair Stepper Calories Burned
Frequent exercise is one of the keys to creating a calorie deficit for fat loss. According to Harvard Medical School, a 185-pound person burns 266 calories during a 30-minute workout on the stair stepper. This rate is comparatively moderate -- the same person burns 466 calories while vigorously pedaling the exercise bike for 30 minutes. Still, if you commit to using the stair stepper on a consistent basis, it can help you lose fat.
4. Fat-Loss Considerations
The other part of creating a calorie deficit is monitoring your intake of calories. If you eat a high-calorie diet, even regular exercise won't likely lead to a calorie deficit. If you have trouble cutting calories from your diet, increase your amount of exercise. The U.S. Department of Health and Human Services recommends 300 minutes of aerobic exercise per week if you wish to lose weight.
- American Council on Exercise. Why is the Concept of Spot Reduction Considered a Myth?
- ExRx.net: Fat Loss & Weight Training Myths
- CNN Health: 10 Exercises Myths That Won't Go Away
- MayoClinic.com: Weight Loss: 6 Strategies for Success
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- Center for Nutrition Policy and Promotion: Dietary Guidelines for Americans 2010
- Bodybuilding.com: Calculate Your Recommended Calorie Intake
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans
- Stockbyte/Stockbyte/Getty Images