Getting Healthy

Established January 21 2010

Short-term goals

Through March 2010

The primary goal during this period is to drop from a current weight of 235 lbs (as of Jan 20, 2010) to a maximum of 225 lbs. This is a minimum 10 lb loss, averaging about 1.1 lbs per week. The aggressive goal, or “stretch” goal in business-speak, is to be at no more than 215 lbs at the end of March, an average loss of 2.2 lbs per week. Given the recent bounce-back from 227 to 235, this will entail more quality time (40+ mins), on a more frequent basis (2-3x / week or more), with the treadmill and potentially stationary bicycles as a secondary option. My current belief is that the stationary bicycles, for all they purport to burn more calories per unit of time, are significantly less effective as a weight loss mechanism for me. Additionally, I should note for myself that more attention to having the iPod headphones (i.e. not leaving them on the kitchen table or in the car) is strongly recommended as music seems to assist with this quality time. Outside your friendly neighborhood gym, closer attention and adherence to healthy eating habits will be required – despite the recent changes in eating habits there is still slippage more often than is indicated to be advisable. Warmer weather approaching will help with this goal somewhat as it will enable outdoor activities more regularly – at a minimum, a more energetic walk to lunch (approx .7m each way).

Mid-term goals

Through June 2010

During this period, the goal is to drop to within +/- 10lbs of 200 lbs, hopefully to +/-10lbs of 185. This may have to be adjusted based on adherence to short-term goal above and/or unexpectedly rapid muscle mass buildup. This will likely require, in addition to the above, one or more of the following: 1) further increases in treadmill speed, time, or incline, 2) addition of other exercise types potentially including swimming, SCUBA diving (pending budget), rollerblading (pending ability to learn w/o breaking neck), and road/trail jogging/walking, and 3) closer attention to diet composition. The endurance goal is to be able to jog/run for 30 minutes at a 5.0mph or greater pace. This assumes the suspected shin splints are resolved.

Long-term goals

Through December 2010

Assuming the mid-term goals above have been successfully met, the long-term goal of a weight of 175lbs by year end should be achievable given the regimen set forth in the short- and mid-term descriptions. Once this target weight is achieved, the continuing object will be to maintain a weight between 165 and 175 with an acceptably healthy diet. The maintenance weight will be subject to modification based on perception of beer gut (bad) and muscle mass buildup (good). The endurance goal is to be able to jog/run for 45 to 60 minutes at a 6.0mph or greater pace. This assumes the suspected shin splints are resolved.