Wow! Thanks for all the responses.
Watcher, I know about the HIIT. I've been doing it for quite a while, but someone on another board said I might be overtraining and that HIIT is hard on your body. Who knows. I'm trying to follow the Burn the Fat, Feed the Muscle program, and he has you start out doing straight cardio until you plateau. Then increase your duration and/or exertion, and then add HIIT later on.
My problem is that I get advice from so many people, and they're probably all right in their own ways. It's just not a good idea to mix plans, to my way of thinking. I think it's best when trying a new approach to fall head over heels into that approach -- no tweaking for a good long time, at least until things are not working.
So for now, it's steady-state cardio. I'll add HIIT soon.
Andy, you asked about my protocols. I try to lift slowly, at least 2 beats to go "up" and 2 to come "down." I know it could be slower. If I can do 12 reps, then at a specific weight, then I try the next weight up. Usually I can only do 4 to 6, but I do those each time and pretty soon its 6 to 8, then 8 to 10, then 10 to 12, and then I bump it up again. Always trying to do more.
Oh, about my face not looking "fat." My avatar was taken when I was about 10 pound less than I am now. Not a huge amount, but my cheeks tell it all! I'm now around 165, but still wearing my size 10s (at least the more generous ones), which is not bad in my book.
Kay, I currently do the treadmill at incline of 1. That's not much. I read somewhere that 1 is closer to "real world" walking than is 0. Whatever.
Again, I'll stick to what I'm doing until I don't see progress, and then I'll bump up the effort -- duration, speed, incline, whatever I can manipulate.
So, have I answered all the questions from "The Spanish Inquisition"?