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Getting Fit At Last

It’s Never Too Late to Get Fit!

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Fitness Report — November 2014

November 3, 2014 By James Salmons

Although not perfect, October has been a good month as far as progress on my fitness journey is concerned. As is human nature, I am never satisfied totally, but in general I should be happy with what I achieved during the month.

Weight Loss Achieved

This is where I should be most pleased but exactly where I feel a little disappointment. I really wanted to get under the 225 pound mark, but it did not happen. Close (within 1½ pounds), but no cigar, as they say.

Nevertheless, I did break the plateau I was on, as the chart shows. Although I lost only a little over a pound a week, the rate was better than in the previous month when I hit something of a plateau. In addition, I reached the one-third mark as far as overall weight loss progress is concerned.

November 2014 weight chart

There is a particular reason I look forward to getting under that 225 pound mark. I remember very well the first time I hit that level going up. At that time it seemed really extreme. I could not believe it was possible I had gotten so heavy. Yet, after losing a bit I soon started up and went way past that mark.

This time I only want to wave at it in passing, on my way down, and never look back. Then I can start looking forward to the 200 mark in a similar fashion.

Exercise Plan Initiated

A major accomplishment in the month of October was the beginning of my exercise program which I launched in the middle of the month. With two weeks now under my belt I know I am only starting, but I am feeling very satisfied with my progress to date.

There are three aspects to my exercise program. First, there is stretching which I am doing very informally for now as I prepare or finish up other exercises. I will develop a more systematic approach later but plan to be somewhat relaxed about this for now.

Body Solid EXM-1550 Gymn

On Monday, Wednesday, and Friday I am doing strength training. I have a very nice home gym so I have many options, but I have worked out a basic program consisting of ten exercises. Five make use of my Body-Solid home gym, four are done with dumbell and barbell weights and one with body weight.

On Tuesday, Thursday, and Friday I am using my treadmill for aerobic exercise. For the first week I started at a slow pace for twelve minutes, working up to fifteen by Saturday. During the second week I was able to increase my time to twenty minutes each day. My pace is not fast but I wanted to get to the twenty minute time range as soon as possible and maintain it as a base since that is what is essential long term to achieve aerobic fitness.

All in All a Great Month

When I was a younger man my weight and exercise habits bounced up and down a good bit, but I could easily and quickly respond to changes. If needed I could lose two pounds a week easily. If I had neglected exercise I could start jogging and in a few days be making a few miles. No more.

As a senior adult now I have to allow more time for changes and take it easy to avoid injury or other health issues. For this reason if no other I want to keep focused on the importance of making the changes I make carefully and with a full commitment to keeping them permanent. But for today I want to celebrate a good month.

Filed Under: Dieting, Exercise, Fitness Report, Getting Fit

Welcome to Getting Fit At Last!

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If you are getting a little older, or even expecting to do so some day (perhaps sooner than you would like) and want to be fit as a fiddle during those latter years of life, I invite you to join me in exploring ways to do just that.

On this site you will find lots of discussions about how to lose weight, appropriate exercise, good food to eat and other information about healthy living for senior adults. But mostly you will find motivation and encouragement to help you take on the goal of fit living with enthusiasm.

Welcome. Let's get fit together!

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