Mt Everest - Program Description.indd

Week 3: Camp II
Welcome to Camp II
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. Generally males need a minimum
of 1,800 calories and females 1,200 per day. For weight loss or maintenance avoid foods that are
fried, packaged, high in sodium and/or sugar.
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)
Summit
Camp IV
Camp III
Camp II
Camp I
Base Cam
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“It’s not the mountain we conquer-but ourselves” Sir Edmund Hillary