Hello Alina,

Yes, that sounds like a terrific idea! I’m envious of your 8-story building! I wish I could do a good stair workout somewhere (there’s no stairmaster at my gym!). “Is it good for the thighs?” …. :D if you push yourself it’s gonna be a thigh killer!! Here are a couple of workout suggestions, but the possibilities are endless:

Interval training / cardiovascular conditioning workout
1- Warm up climbing to the 8th floor at a regular pace. Take the elevator to go down.
2- Climb at full speed to the 2nd floor, regular pace to the 4th, full speed to the 6th, regular pace to the 8th. Take the elevator to go down. 
3- Climb at full speed to the 8th floor. (Take a break if you really need to). Take the elevator to go down. 
4- Climb every other step (performing a lunge) to the 2nd floor, normal steps to the 4th, every other step to the 6th, normal steps to the 8th. Take the elevator to go down.
5- Climb at full speed to the 8th floor (this last round may be too much depending on your conditioning, it’s a pity I couldn’t test this workout myself ; add more rounds if this is too easy). Walk down the stairs as cooling down. 

Whole body strength training workout
1- Warm up doing stair repeats: climb one flight of stairs to the top, descend, and repeat for about 10 times. 
2- Climb every other step (performing a lunge) but stop at each floor to perform 10 push-ups. (If necessary, perform inclined push-ups with your hands on the stairs to make it easier). 
3- Walk down the stairs and stop at each floor to perform 20 air squats. 
4- Climb every other step again, but this time doing diagonal or cross-over lunges. Stop at each floor to perform 10 tricep dips on the stairs. 
5- Walk down the stairs and stop at each floor to perform 20 air squats (or jump squats or burpees if the workout is too easy).

Balance & agility workout
1- Warm up by doing toe taps on the first level of the stairs.
2- Bear crawls: bend forward and place your hands on the floor so that your weight is supported on your hands and feet equally. Moving your opposite hand and foot, remain on all fours and crawl up the stairs. [The only problem with this exercise is that if your neighbors see you they’re going to think you’re crazy -but who cares! :D]
3- Walk down the stairs
4- Backward climb: from the base of your flight of stairs, face the opposite direction. Climb them in reverse, being careful not to neglect balance (use the handrail). (Stop at each floor to do 10 burpees if this is too easy.) 
5- Walk down the stairs, stop at each floor to perform 30 mountain climbers. 

A few tips: 
- When performing lunges on the stairs, try to avoid leaning forward as you climb every other step ; maintain an upright position.
- Use your ipod and play an upbeat playlist. Stair climbing requires mental stamina to not feel discouraged looking at the stairs ahead when you’re beginning to get tired. Use your favorite music to push yourself when things are getting tough. 
- Don’t forget to stretch at the end.

Here’s a link with more stair workout ideas www.bodybuilding.com/fun/givstrength1.htm but you can find many more if you google “stair training”. 

And for even more stair workout inspiration:
 

Hi! The fat burning setting is meant to put the heart rate at about 65% of your max heart rate. The cardio setting is meant to put your heart rate at about 85% of your max heart rate. The fat burning zone is called fat burning zone because between 60-70%, a larger percentage of the calories you burn are from fat than at 70-80%. However, at higher intensities (70-90% of your maximum heart rate), you burn a greater number of overall calories, which is what matters when it comes to losing weight.

So in a nutshell: choose any settings you like but put heavy resistance to work at a high intensity. Put your favorite upbeat music on and go. Try to do intervals: when the chorus of a song begins, go as fast as possible and get totally out-of-breath before returning to your normal pace once the chorus is over. 

I never do steady state / low intensity cardio at the gym but only high intensity because I already do moderate steady cardio in my daily life. (I live in Amsterdam, in the Netherlands, I don’t have a car and many people cycle to get around town).

Hi! Your heart and lungs are not used to running. You have to be patient with yourself when you’re beginning a whole new activity. If you feel you really need to stop, stop and walk, but then get back to it as soon as you can. Only by pushing yourself a bit more than the previous time will you be able to get better. Just take baby steps and add one more minute at a time. Preparing yourself a playlist on your ipod might also helps get things going.  

However, running is not necessarily the best aerobic exercise for you. There are other aerobic activities that you might prefer: swimming, cycling, stair climbing, rowing, jumping rope. The best activity is the one you enjoy, one that is safe for you and one that you will perform on a regular basis. 

About your diet: yes, you need to have a regular eating schedule: 5 to 6 small meals a day, or 3 meals a day + 2 snacks, or just 3 big meals a day; whatever works for you, but something you stick with on a daily basis. Try to also stick to the same regular meal times. 

Hi! It’s ok to run everyday if you give yourself at least 1 day of rest each week. Don’t forget to stretch and try to incorporate a few strength training exercises (like lunges) to complement your running sessions. Here is a link to a pdf I reblogged from somebody else a while ago ; just a few ideas to ‘mix things up’ in your training: http://fitnesstreats.tumblr.com/post/12518602156/im-more-a-cyclist-than-a-runner-but-this-free-pdf