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Figure 1. Weekly Progress

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Figurre 2. Daily Progress (66 Weeks)

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Defined My Weight Goal
I did my own research and determined my ideal weight would be 170 or 22.6 BMI. BMI is the body mass index the Centers for Disease Control and Prevention (CDC) and National Institute of Health (NIH) uses. The US Department of Health had changed their ranges matching the World Health Organization scale in 2003 matching the overweight, normal, and underweight ranges (see health.gov).

Determine the Calories Needed
I use the same Basal Metabolic Rate (Harris-Benedict Formula) the CDC and NIH uses to determine the total number of calories a person should consume. I increase the number of calories burned by 72.5% in my exercise and add that into Harris-Benedict BMR Formula to figure the number of calories I need to consume each day.

Maintain the Proper Pulse Width
I use the Karvonen Heart Rate Formula to figure the proper pulse width range to loose weight. I increase this at least twice a week to be in the aerobic range verses the wight loss range. My Current resting heart rate (RHR) is at 56 bpm and is in the athletic range.

I lost an average of 1.243 pounds per week (54 weeks). 39 weeks contain treadmill exercise and 18 week contained walking outside usually about 7-10 miles per day. Some weeks contained both treadmill use and outdoor walking.

The images on the side show the progress I have made since 12/21/2011 up to 01/02/2013. I recorded all of my exercise history and used the BMR to figure the amount of calories I needed to consume. Figure 1 Shows the weekly weight loss progress (LBS). Figure 2 Should my BMI Progress weekly. Figure 3. Shows the weekly and monthly progress.

Goals Complete
Reached my weight goal. I am maintaining walking about 45 - 72 miles a week.

Cooking Challenge
I for years avoided cooking because I had burned myself numerous times having a seizure and collapsing on top of the stove. It has been over 10 years now since the last seizure and am learning how to cooking using the spark cookbook. And making things from scratch takes a little longer but is beneficial.

A Little History
I never been able to drive because of seizure history for 30 years. Now that it has been over 10 years and am no longer taking any anti-convulsion medication. I will be having the implant removed. I hope this will also improve my sleeping disorder.

Walking and using the bus system has been my main source of transportation for years. Walking long distances has never been an issue. Will continue to walk 9-17 miles in the mourning when going to wok. This has been working well in maintaining my weight.

I don't believe it would be wise to get a drivers license even though I am seizure free for over 10 years. I would not react quick enough if a car pulled out in front of me.

Began eating regularly 3 times per day. Remembering to eat snack has always been hard.

Update--Dieting Change Starting in August 2013
Have does some research in on CRON (Calorie Reduction Optimal Nutrition). And found information on how it affect extends one lifespan by reducing IGF-1 (Insulin-like Growth Factor). The research shows people using such diet will extend one's life by about 18-25 percent longer. The reduction of the IGF-1 factor tricks the body to have the white blood cells repair themselves vs the reproduction of such cells.

I am now eating organic whole grains, fresh fruits and vegetables, seafood and cooking more stir fired meals. I am buying about 60 pounds of hatch green chili each year from a local farmer that roasts it on site during in harvest in the month of August and September.

For snacks I each dehydrated figs, prunes, tropical mixes, raisins. walnuts, pecans, and almonds. I sometimes go into western Texas and Mexico to purchase some organic foods but the price is not much more that buying them in a grocery store or from the local farmers market.

This is not so difficult to adapt to. So far I have been maintaining my weight with this diet changes (about 170-173 LBS).

Update - Walking
I have reduced my walking distance down to about 7-9 miles daily. I am mow waling about 7-9 miles path in the morning when going to work. And about 2 miles when waling home or walking to the other school I work at in the afternoons.

I stopped recording my daily walking regarding the graphs. I still use the pedometer that records the number of steps, total time walking and the number of hours slept.

I do plan on updating the graphs when I have my annual physical. I will calculating the total distance I walk daily by dividing the distance by the total number of steps by 2095. See http://walking.about.com/. And copy the records time from the of exercise by the device data. The pedometer meter is pretty accurate by about 15 steps less per miles than the what the websites has. I recorded the distance I walked a treadmill and compared it compared the pedometer values vs the website values.

Member Since: 12/15/2009

Fitness Minutes: 57,409

My Goals:
*Reach 170 LB weight and stay with in 2 LB +/-.

Establish and keep a healthy diet.

Continue Walking from 40 - 72 miles per week outside or walk 15-20 miles per week on treadmill at 11% incline rate and walk 30 -45 miles outside.

Motivate others in the benefits of staying fit.

My Program:
Cooking healthy foods twice a day. Take meals with me or buy meals from the schools cafeteria.

Currently walking 9-12 mile paths to work or walking a 3-4 miles on treadmill and walk 5-8 miles path to work 5 times per week.

Personal Information:
I am a male 42 year of age. Just Purchased a new house.

Work at 3 schools in two separate school districts.

Enjoy musicals and hiking.

Plan to go back to NMSU.

Other Information:

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