Day 20,
http://www.youtube.com/watch?v=Zx23jOwt6OI

The last three days have been a wash for me. I've gotten off the exercise routine and have been totally too preoccupied with the damn iPad. I need to put the toy away and get focused back on the diet and exercise. The diet overall is going good, I'm still over 80% protein and fats with only onions and carrots as my main carbs.

This week I'm going to clean and rearrange the living room so I can do some workouts in the middle of the room. I think buying an exercise mat will help as well, along with some 10 lb. dumb bells. This way I can get a regular regiment of exercise going and it be painless for me to keep up with. It's tough sometimes dealing with the distractions.

I'm still planning the 16 mile hike this coming weekend if the weather permits. I've done an 8 mile hike, but need to take breaks about once an hour. I need to get started in the morning so I can be sure to get some breaks and still make it back by nightfall.
JIM

Good advice, I really do need to worry about the moment I'm in.

I think I have my sleeping back to normal now, woke up with the sun and went out for a good workout on the sand dunes on the beach.
http://www.youtube.com/watch?v=N2MO_H88RGI

My new projects is organizing all the grass fed beef and other pasture raised meat suppliers I have access to and try to get into a schedule for buying the stuff so I don't have to run around so much. This should be alleviated next month after I joined a farmers coop food club, but you must order a months worth of meat at one time. it will take a couple months to figure out what I need to order each month.

I've also decided to focus on eating vegetables when their in season. To do this I'll buy from the weekend farmers market, and the locally supplied hippy healthfood store for the organic veggies. I want to see if I can do the local foods thing, and only eat what's in season naturally around me. This may mean veggie free winters, but I think this follows the Paleo method well.

Maybe this summer I'll try my hand at preserving some foods for winter, I have always wanted to try that.
JIM

Day 27

More basic walking, in the rain.
http://www.youtube.com/watch?v=UtEcBLkzyjA

I'm not quite up for the upper body work just yet. I have the dumb bells and have been doing some lifting with them, but nothing fancy.

Sometimes I really get a kick out of reading the exercise journals. I don't know where all these names for different exercises come from, I don't recognize most of them. I think this is the most off putting part of the Paleo groups is this need to use such lingo and hardcore exercise routines for exercise. It's really not that welcoming for normal people who just want to get into shape. It seems like a lot of people take the exercise portion of the healthy lifestyle to extremes.

Anyway, I am slowly getting in better shape, I can do much more now that when I started.
JIM

CMJ - Extreme is relative too.  I work out maybe 3/4 hour two to three times per week with free weights.  Do you call 3/4 hour extreme?  I also do other things like recreational hiking and Mtn bike riding but my main form of exercise is the free weight training.  I am getting very close to posting a before and current picture, maybe three weeks away.  Anyway, I know some here list volumes of exercises they do each workout.  In my opinion, that may be fine for them but for guys like you and me who are...should we say...not spring chickens anymore...  My program works wonders...   

Jim, Don't be clueless. Ask!

Moderate exercise will only make you fit enough to do exactly what you are doing. If you are walking 3mi. it will make you fit enough to walk 3mi. Nothing more. The body seeks efficiency which stalls progress.

Fitness to be able to comfortably partake in a variety of activities requires strength. Absolute strength is the only thing that carries over from training to activity and activity to activity.

Cardiovascular activity has no carryover from activity to activity. Walking won't help cycling, cycling won't help running, running won't help kayaking, etc.....

Whatever the goal maybe, increasing your physical strength is the easiest way to achieve it.

Strength is everything and activity is how it's displayed.

Day 28-30
More dunes climbing and beach walk. Had good video but botched the editing and lost it!

Anyway, the hill climbs are getting easier. I can recover to normal breathing in about 30 seconds and I don't feel tired, so the conditioning is working.

It's getting near the 1 month point in the diet, and I have yet to weigh myself. I have been putting it off as long as I could, but I really should start. I started using a blood pressure app for the ipad called Heart Wise, it's great for recording the blood pressure stats ,and will help me when working with the doctor. It also asks for weight each time as well, so I figure I should finally break down and get a scale. I'm not sure how much I've lost, but it feels like quite a bit.

I have been investigating the exercise thing more and teaching myself about what all the stuff means. I do know the benefits of strength training, I just don't want to do the gym thing. After reading the Paleo Solution, and the The Primal Blueprint, I can see that intermittent intense workouts are good, and that I can get good workout just from body weight exercises. Keep in mind I've only been into this a month, so I'm not quite ready to start ding the weight training or anything like that yet. I think I will continue to go for the 20-30 minute full body workouts and calisthenics 3 days a week. I still have a very weak and diseased heart, and a weak upper body ,so I'll be taking my time. I used to do plenty of weight lifting in the my later teens, and may get the itch to do that again, but for now, I'm keeping it simple, and adding a little more to the routine each week. But next year I should be good to go for the really intense Tabada's and muscle mass exercises.
JIM

1 Month in now.

I finally picked up a scale. I have lost 27 pounds since starting the diet. I feel much better, sleep better and rise early now. My cloths fit looser now ,which is nice. I started the diet at 322 pounds, I am now 294.5 pounds, still really heavy, but at least losing weight now.
http://www.youtube.com/watch?v=ir8IhvjvpV8

I have great sources for all the organic foods I need to maintain the diet, now it's just sticking with the program and practice window shopping for new cloths.

I grabbed the Primal Exercise guide, so I'll have a look over it in the coming weeks. I'll just keep it basic until I thin up a bit more.

Daily walks are working out well. I now get up before sunrise and get out by the time the sun is rising and enjoy the morning by walking 1-2 hours. 3 days a week I do the calisthenics, and will be trying to up the number of pushups, lunges and other basic exercises. I'll just be updating here about once a week now since I have a pretty solid routine.
JIM

The "primal guide" is pretty much progressions to the basics... bodyweight pushups, pullups, squats, pike presses and planks. 

like wall pushup to knee pushup to incline pushup to regualr pushups, etc...