That reminds me...Health Update:
I’m still hitting the fitness trail daily. I’ve started to plateau on my weight loss slightly. Staying around 220 lbs. I shift up and down 2 or 3 pounds weekly. Still in a caloric deficit, but my body is adjusting. However, even with the plateau I’m seeing, and more importantly feeling, the increase in strength and endurance because of the consistency with the resistance and cardiovascular exercises over time (in six months I’ve missed two training sessions - I’m very proud of that).
Nutrition—proper nutrition—remains the hardest part of the journey. Most people think (when starting out) that it’s the actual exercise that’s the most difficult part, but I’ve learned the hard way that figuring out what to eat is much more difficult than figuring out what exercise targets what muscle groups. Fortunately for me I have a genius for a wife. She keeps me on track. Without her, my life would be...well, I wouldn’t be here...simple as that.
I’m still doing weights 3 x per week and resistance training 3 x per week. This week is heavy lower body meaning Monday and Friday are leg days and Wednesday is upper body. Next week it’s just reversed; I’ll do two upper body workouts and one lower. So every week is either a heavy upper or heavy lower.
On Tuesdays, Thursdays, and Saturdays I’m always doing cardio. I do mine on an elliptical. I’ve worked up to 30 minutes of sustained work where I sprint every 5th minute. So, from minutes 4 to 5, 9 to 10, 14 to 15, 19 to 20, 24 to 25, and 29 to 30 I’m moving as fast as I can for that one minute. It’s a form of high intensity training...and will kick your ass! I will be hitting it here shortly and just thinking about it and writing about it makes my heart rate go up...LOL!
Here’s an example of what I’ve managed to work up to in six months. Yesterday was lower body and this is what I did:
1. Abs and core (30 seconds rest between sets)
3 sets of 45 second planks (on elbows).
3 sets of leg raises (to failure)
3 sets of oblique crunches (15 each side)
3 sets of crunches (to failure)
2. Quadriceps and core (30 seconds to 1 minute rest between sets)
30 lbs Dumbbell squats - 12 reps
35 lbs Dumbbell squats - 10 reps
40 lbs Dumbbell squats - 8 reps
45 lbs Dumbbell squats - 6 reps
Back to 30 lbs Dumbbell squats - 12 reps
Then, for the last set, switch to a completely different exercise that targets the same muscle group. In this instance I did leg extensions with 50 lbs for the last 12 reps.
3. Hamstring (30 seconds to 1 minute rest between sets)
95 lbs wide-leg barbell squats - 12 reps
105 lbs wide-leg barbell squats - 10 reps
115 lbs wide-leg barbell squats - 8 reps
125 lbs wide-leg barbell squats - 6 reps
Back to 95 lbs wide-leg barbell squats - 12 reps
Then, for the last set, switch to a completely different exercise that targets the same muscle group. In this instance I did lunges with no weight for the last 12 reps.
4. Calves (minimal rest between sets)
30 lbs Dumbbell standing calf raises - 12 reps
35 lbs Dumbbell standing calf raises - 10 reps
40 lbs Dumbbell standing calf raises - 8 reps
45 lbs Dumbbell standing calf raises - 6 reps
Then, for the last set, switch to a completely different exercise that targets the same muscle group. In this instance I did seated with 30 lbs Dumbbell for the last 12 reps.
The entire workout should last no more than 45 minutes. My ass is thoroughly kicked after that. It’s taken me six months to work up to this level but after getting my chest cut open and my heart touched by another human being I’m feeling pretty darn good. I’m lucky I can do it.
Then, I do my walking. I walk 8000 steps daily—on top of the workouts—so, right after I complete the workout, I walk for 30 minutes on the treadmill. Slow but steady pace. Then take a break and eat. Then, sometime during the day or evening do another 20-30 minutes until I reach the 8000 steps. I even do this on cardio days. It makes a huge difference. Walking is fundamental for my routine.
Try it...you’ll like it!
We’re going out for lunch and I will do some serious damage to a large piece of beef. No exercise today either; with the exception of following my wife around a shopping mall. I love shopping...NOT!!! 
.
