OK, I admit it. I am over-weight. Way, way, way overweight. My body has been telling me this for two years and this summer, I heard. I was watching snippets of Peter, Paul and Mary from Youtube and saw how they deteriorated and decided I needed to fight this thing. Last year, I had leg problems with calves cramping. This year a heel gave out. Too much weight.
I weigh 263 pounds today. I want to weigh 160 one year from now. I am going to seriously reduce intake and exercise (getting a stationary bicycle so the heel does not need to suffer more). I know from experience that walking helps me cope with stress on the job but the weight is preventing walking now so it has to go. I used to walk one or two hours daily to control weight but I cannot do that any longer. I need to lose 2 lb per week or about 7000 calories a week. I can reduce intake by 1000 calories a day or walk/exercise for hours every day. I will try a combination. Here is my chart:
| Reality | Target | Reality | Target | ||
|---|---|---|---|---|---|
| 2007-08-19 | 263 | 263 | 2008-02-17 | 241 | 211 |
| 2007-08-26 | 259 | 261 | 2008-02-24 | 240 | 209 |
| 2007-09-02 | 250 | 259 | 2008-03-02 | 239 | 207 |
| 2007-09-09 | 250 | 257 | 2008-03-09 | 237 | 205 |
| 2007-09-16 | 247 | 255 | 2008-03-16 | 237 | 203 |
| 2007-09-23 | 244 | 253 | 2008-03-23 | 239 | 201 |
| 2007-09-30 | 244 | 251 | 2008-03-30 | 237 | 199 |
| 2007-10-07 | 241 | 249 | 2008-04-06 | 240 | 197 |
| 2007-10-14 | 240 | 247 | 2008-04-13 | 240 | 195 |
| 2007-10-21 | 239 | 245 | 2008-04-20 | 238 | 193 |
| 2007-10-28 | 241 | 243 | 2008-04-27 | 234 | 191 |
| 2007-11-04 | 239 | 241 | 2008-05-04 | 189 | |
| 2007-11-11 | 237 | 239 | 2008-05-11 | 187 | |
| 2007-11-18 | 236 | 237 | 2008-05-18 | 185 | |
| 2007-11-25 | 237 | 235 | 2008-05-25 | 231 | 183 |
| 2007-12-02 | 235 | 233 | 2008-06-01 | 230 | 181 |
| 2007-12-09 | 235 | 231 | 2008-06-08 | 179 | |
| 2007-12-16 | 236 | 229 | 2008-06-15 | 230 | 177 |
| 2007-12-23 | 227 | 2008-06-22 | 175 | ||
| 2007-12-30 | 225 | 2008-06-29 | 173 | ||
| 2008-01-06 | 223 | 2008-07-06 | 171 | ||
| 2008-01-13 | 249 | 221 | 2008-07-13 | 169 | |
| 2008-01-20 | 245 | 219 | 2008-07-20 | 167 | |
| 2008-01-27 | 244 | 217 | 2008-07-27 | 165 | |
| 2008-02-03 | 241 | 215 | 2008-07-30 | 163 | |
| 2008-02-10 | 213 | 2008-08-06 | 161 |
10349
8015
107
2
0
14332 
7212 
7166 
2724 
2035 
1232 
198 
7 
0 
0 
0 
0 
Hi,
Have a look at http://www.simplefit.org for an “open source” fitness program. The site owner is even a linux sysadmin, and we all love blueberries
Thanks for the tip. It looks interesting but the intensity is too much for me. I am too far gone. I like walking but cannot even do that now because my left heel gave out. I bought an exercise bicycle so I can use my big leg muscles and keep weight off the heel. If that works, and I get the weight down and the horsepower per pound up, I could eventually to some pull-ups and push-ups. Now, I cannot even do one push-up. Pretty sad, eh? By eating less and using the exercise cycle, I should be able to get the weight down a bit this fall. One thing I did last year was stairs. The school I was in had two floors and I would walk laps interspersed with going up and down stairs. It was fun and I lost 15 pounds over the winter. I want to do more this winter in preparation for retirement next year or soon after next year.
At this site, I find that leisurely cycling for two hours is over 900 calories, so I could do this.
Ok, just remember, intensity is the key to fat loss, intense workouts will get your metabolism running in a way leisure cycling never will in 24 hours a day. But still, anything is better than nothing, and you’re on the right track with the stairs! Stairs are also useful for practicing push ups! Leave your feet at the bottom, put your hands on a suitable step, and there you go! Find a step that will allow you 3-5 decent repetitions, then work at it. Soon you will be able to move down a step.
Oh, and Simplefit can be tuned to any starting point. Just ask the community.
Good information. Thanks. Moving day Sunday, so I am pressed these days. I will loosen up fetching and carrying and sealing cartons.