BMR. Want to Lose Some Fat?

  1. Calories. Your body burns energy measured in calories.
  2. Macronutrients contain different numbers of calories.
  • Carbohydrate 1 gram = 4.5 calories
  • Protein 1 gram = 4.5 calories
  • Fat 1 gram = 9 calories
  • Alcohol (not a macronutrient) 1 gram = 7 calories
  1. Count Calories. Each person burns a different number of calories depending upon their metabolism and activity level. Count your calories.
  • Write down everything you eat in a normal day and add up the calories.
  • Go online or get a calorie counting app for your smart phone.
  1. BMR- You can determine the number of calories your body needs each day by determining your Basal Metabolic Rate, then adding or subtracting from that depending upon your goals.
    1. Females:  Multiply your weight by 10, and add your weight. Now subtract 2% for every 10 years of life.
      1. Example of 120 lbs 20 year old woman: 120 x 10 = 1200, 1200 + 120 = 1320, 1320 x .04 = 52.8,  1320 – 52.8 =1267.2
    2. Males:  Multiply your weight by 10, and add twice your weight. Now subtract 2% for every ten years of life.
      1. Example of a 150 lbs 20 year old man-  150 x 10 = 1500, 150 x 2 = 300, 1500 = 300 = 1800, .04 x 1800 = 72, 1800 – 72 =1728
    3. Males and females:  Add 20% – 40% depending upon your activity level.
      1. 20% = couch potato/sedentary job, 30% average, 40% active.
      2. Example of the female above with an average activity level: 1267.2 x .30 = 380.16, 380.16 + 1267.2 = 1647.36
  1. Lose fat.
  • If you want to lose fat, you must burn more calories than you eat!
  • There are 3,500 calories contained in one pound of fat.
  • Once you accumulate 3,500 more calories than you need, you will gain a pound of fat.
  • Eat less! Cut between 250-500 (no more!) calories per day.
  • Exercise more! Do a 30-45 minute workout 3-4 days per week, which will enable you to burn at least 250-350 calories per workout.
  • Eat more often! You should eat 5-6 small, healthy, low fat meals per day equal to your BMR, minus 300-500. This will keep your metabolism from slowing down and storing fat in spite of your calorie cutting efforts.
  1. Gain muscle.
  • If you want to gain muscle, work out with weights 3-4 times per week and take in more calories than you burn.
  • Add 500 calories to your BMR.
  • Eat an amount of protein equal in grams to your body weight in pounds.
  • Eat every three hours throughout the day to feed your muscles.
  • Consume your largest meal of the day within one hour after a workout, composed mainly of carbohydrates and proteins like: pasta, potatoes, corn, bread, lean meat.
  • Drink a whey protein shake within one hour before and after your weight workout.

These statements have not been evaluated by a physician. Always consult your doctor before  starting a diet or exercise program. 

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Return to Fitness 3

I’m sore.

Sometimes recovery from weightlifting and high impact exercise causes soreness. However, as I’ve gotten older I’ve found that this becomes a whole body experience! Ever had the flu and experienced the characteristic body aches? Yes, it’s like that. The result is different, though. I’ll become better, not worse.

When rebuilding my body I must give time for recovery. Working out hard every day is for teenagers and early twenty-somethings, and even they need recovery. Rest is every bit as important as exercise. Muscles don’t become stronger (or larger) until they’ve had time to rebuild after a workout.

So, after a day filled with exercise I took the next day off. During the rest day I ate high protein foods to help muscles rebuild. I avoided high carbohydrate foods and was careful not to overeat. It would be easy to justify eating whatever I want on a day like this; after all, I burned so many calories the day before. That, my friends, is how you fail a weight loss program. It is far easier to gain weight (for most of us) than it is to lose it. On the other hand, eating too little, particularly not enough protein, will interfere with recovery, and–ironically–slow down my metablolism and make it more difficult to achieve a sustainable weight loss.

The following are things I’ve learned after coming back to training as an over 40 adult. 1) The need to stretch and warm up before each workout. 2) For weightlifting: take the first month to focus on lighter weight and higher repetitions. 3) Good form for each exercise is very important. It is easy to pull a muscle, or stretch or tear a tendons or ligaments, and the first three principles will help me to avoid injuries. 4) Moderate my expectations. I’ve been in great shape in the past. I’ve been faster, stronger and had more stamina. It can be disappointing to find that I’m not there any longer (not yet!). As a result, I may push too hard and hurt myself, or give up because I can’t do what I used to. Meet yourself where you are, and keep moving forward. All of this applies to younger people too, with the understanding that their bodies may respond more quickly and take less time to heal.

I jumped back in this morning with some light weightlifting. I’ll practice my karate’ several times today also. All the while I’m being careful to meet myself where I am, as opposed to expecting my body to be where it was four years ago when I was in top condition. I will challenge myself, but I won’t push so hard that I sustain an injury or two, or three…

I weighed this morning and I’ve lost several pounds already. More importantly, I’ve lost nearly a percentage poin of bodyfat. My goal is to get below 10% bodyfat by the end of this year. That means a total loss of around 16 lbs. I’m on target. I’ll keep moving forward.

 

Return to Fitness 2

It’s been a week since I made the commitment to lose 16lbs by the end of 2017, and I’m happy to report: I’m on target. In fact, I’m slightly ahead. I didn’t starve myself, and I didn’t cheat. I ate a low carb diet, watched the calories and exercised for at least 30 minutes five out of seven days. When I see that I’ ve made measurable progress I am motivated to push harder and go further. So, I’m going to press on beyond the 16lbs after the 1st of January.

My ultimate goal is to get back down to the 7% body fat range with a size 29 waist, which is where I was in 2012 and 2013. Whatever I weigh at that point will be fine. Intitially without much muscle mass increase that will be around 150lbs, which is a good fighting weight for me.

Additionally, I will not drink alcohol more than once per week, and even then it’ll be one craft beer (or similar). I also want to detox on caffeine. The latter is a more daunting challenge. It usually takes around two weeks, during which time I fight headaches. However, I’m convinced that addiction is a bad thing, even if it is to something as harmless as coffee.

“All things are lawful for me, but not all things are profitable. All things are lawful for me, but I will not be mastered by anything” (1 Corinthians 6:12).

“No one can serve two masters, for either he will hate one and love the other, or he will be devoted to one and despise the other” (Matthew 6:24).

The first quote is by the Apostle Paul and is in context with sexual matters. The second is from Jesus and references money as it’s primary application: “You cannot serve both God and money.” However, the principle behind both is found in the first commandment, and the Greatest Commandment. The first commandment of the Ten Commandments is: “Do not have other gods besides me.” The second commandment in the Ten is applicable here as well: “Do not make any idols.” Addiciton is an idol. It is a habit or a thing that has taken hold of my will to which I am primarily loyal. When there is a challenge between my addiciton and any other person or thing, even God, I choose the addiction. I love it. The Great Commandment is: “Love the LORD your God with all of your heart, soul, and mind” (Matthew 22:37, where Jesus affirmed the Jewish Shema in Deuteronomy 6:5), and in Luke Jesus adds, “with all of your strength” (10:27). I cannot love God above all when I am loyal to my addiction, even if that’s just coffee.

In the end, I want my heart to be pure and my mind single in love and devotion to Jesus. That’s the goal above all the rest. I hope I can inspire some of the people in my community to pursue the same thing. “I press on toward the goal for the prize of the upward call of God in Christ Jesus” (Philippians 3:14).

Return to Fitness: Day 1

It’s actually the 3rd day, but this is the first entry on Fb. My purpose is to encourage some of you to get fit and healthy.
On Sunday I finally made the decision to quit something I’ve enjoyed over the last several years because it has become unhealthy: drinking alcohol. Now, when I say quit, I don’t mean to say I’ll not have another craft beer on an occasion, but for now I will not drink any alcohol. Lest you think I’ve been a secret drunk, let me assure you I have one beer, and that’s it. When I go to Intrinsic (local micro-brewery and bbq) I don’t start a tab. I order only one beer off the wall. Trouble is, it’s become a daily reward that I simply don’t want to give up. For years I’ve taught that addiction means you cannot quit because you don’t want to. If it’s not an addiction, just give it up for 40 days or longer. My intention is to give up alcohol until I don’t want a beer every day.
The other reason I’m doing this has to do with fat loss, or the inability to lose. I’ve gained 20 pounds since 2012 when I was at the pinnacle of fitness. My goal for my 50th birthday was to get fit and healthy, and by March of that year I had dropped down to 7.5% body fat and a size 29 waist. I lifted weights regularly–something I’ve done on and off for most of my life. I ran my first 5k that year (I have always hated running), and I kept entering races through early 2015. A series of physical challenges put the brakes on my gym workouts, and the subsequent disappointment reduced my commitment level. So, I didn’t get totally out of shape, but I certainly changed shapes! I went from lean and muscular in 2013 to snowman in 2017. That’s what I look like in the mirror, a pudgy snowman. I am determined to melt that flab and get back to where I was. I started running again a couple of months ago, but my daily beer has inhibited weight loss. I’ve dropped about .5% bodyfat since I quit alcohol a few days ago. I started karate’ workouts again yesterday, and in January I’ll re-start the karate’ club I’ve led for almost 30 years. I to expect gain fitness and lose fat as a result. My goal? Lose 16 lbs by the end of this year, and be back where I was in 2012 by February 12, 2018. I’m counting calories. I’ve put my weekly weight loss goal on my calendar. I’ll check in periodically to challenge and encourage you with progress.
So, you can learn two things from what I’ve posted today. 1) alcohol consumption, even in modest amounts, is an enemy to weight (fat) loss. 2) You’re addicted if you don’t want to quit doing something, even when you see potential side effects and negative results from the habit. Not addicted? Then stop and prove it.

Pray, Then Act

26 people were murdered and others injured yesterday by another mass shooter. This time it was during services at First Baptist Church of Sutherland Springs, Texas when Devin Patrick Kelley stormed in and started killing. I’m a pastor. My Texas church is about the same size, although our community is larger than the tiny town where this occurred.

My first response to ensure the safety of my people. Posting shrill diatribes on social media won’t do that. Prayer will. You may think that is not a very practical solution. If you are an unbeliever, I understand. However, you may have an incomplete or incorrect understanding of prayer.

Prayer must always result in action. We talk to God. He moves, then we move. The Spirit of God gives wisdom to the heart or mind of the person who is engaged in prayer. Prayer is a conversation, not a monologue filled with requests, or complaints. I open my heart and mind to the Lord. I open the Bible. I ask God to speak to me. Then I get up off of my knees and act on what God has revealed.

Prayer is not an effort to get God to do what I want, but the means of discovering and aligning myself with His will. In his model prayer Jesus taught us to say: “Thy kingdom come, thy will be done on earth as it is in heaven.” That’s what we pray before we ask, “Give us this day our daily bread.”

How does that apply to a tragedy like this?

Let’s start with preparation. In the same model prayer, Jesus taught believers to say, “Lead us not into temptation (or testing), but deliver us from the Evil One.” We recognize that “the devil prowls around like the roaring lion seeking someone to devour,” and we need protection, and deliverance from his harmful intentions. We put our trust in the Lord, and then we prepare for the onslaught. To put it another way: Trust God and lock your doors. Pray, then get up off of your knees and take preventative action, as the Lord gives you wisdom, knowledge, skill and understanding.

Immediately upon learning of the incident in Sutherland Springs my instinct as a protector of my congregation lead me to take steps to further ensure their safety. We’ve already assigned some men in our church to watch the doors for potentially dangerous individuals. I texted those men and reminded them of our need of their vigilance. I continued to think, and pray, and act. I contacted our Teaching Pastor to update him. We’ve already installed auto-locking deadbolts to our children’s ministry doors. I updated the codes. We will also restrict access to our worship area more than we have previously.

I continued to pray this morning. We will start a men’s ministry and ask our men to be on alert and watch the doors. I have other training that may help us, and I am praying about how and what to do to teach others.

In most instances where a mass shooting takes place, the people are unarmed and no one opposes the shooter(s) at first. We are not told to run from the devil, but to oppose him. “Submit yourself to God, resist the devil and he will flee.” When these shooters are opposed with force, they stop shooting. Then they run and often shoot themselves. They rarely stop because someone stays, “Please, please, stop!”

What am I trying to say here? Pray, then act. If you have the ability to fight, then pray and fight. If you are trained and properly licensed, use your gun. Don’t rely on your gun; rely on God. But if you may legally carry a firearm and have trained to use it, then you may be the one God calls upon to stop a terrorist. Pray, then act. If you are not armed, you may at least be able to keep the murderer from killing more people by taking other action, perhaps action in concert with others.

Here are some examples where the outcome could have been as bad or worse than Sutherland Springs, but someone intervened.

In December of 2007 Matthew Murray shot several people at the YWAM missionary center in Colorado, then proceeded to New Life Church in Colorado Springs. Murray entered the church and fired, but he met with resistance, an armed security guard named Jeanne Assam. Assam shot Murray dead before he could carry out the massacre he likely had in mind. Murray had an assault rifle with 1,000 rounds of ammunition. Assam had law enforcement experience.

Two men arrived in my own town of Garland, Texas on May 3, of 2015 with the express purpose of carrying out a mass shooting at the Curtis Culwell Center. They immediately met with resistance from a Garland Police officer who shot both with his service weapon. Both men die, along with their intent to do harm. No one inside the conference center was hurt.

Finally, early reports indicate that Devin Kelley was kept from killing and injuring even more people at the church in Sutherland Springs when an armed citizen confronted him. Kelley fled in his vehicle, then crashed and apparently shot himself.

So, the lesson here? Pray, then act. Prayer is always an effort to gain an understanding of God’s will. Prayer proves that my trust is in God. Then I get up and DO SOMETHING to make a difference. People may ask why God didn’t do anything to stop the Sutherland Springs tragedy, but I see that he did interven. I don’t know why 26 people were killed, don’t know why it happened to the good folks of FBC Sutherland Springs, but I know this. We’ll be ready. We’ll be prayed up. We will act to keep our people safe. So help us, Almighty God.

Give Your First and Best to God

If the dough offered as firstfruits is holy, so is the whole lump, and if the root is holy, so are the branches. 

(Romans 11:16).

There is a principle here, which may be applied to many areas of life. If God blesses the root, then the rest is blessed too. Apply this principle in the area of your finances. If you take the first of your paycheck and give it to the Lord, the rest of the money will be blessed.

“Honor the LORD with your wealth and the firstfruits of all your produce; then your barns will be filled with plenty, and your vats will be bursting with wine” (Prov. 3:9-10).

This is why we tithe. The tithe is not just 10% but the first 10%. God will bless you with abundance as a result of your faithfulness, not just in the things you need, but in what brings you joy. God will also protect you and your family from the financial destroyer when you tithe.

“I will rebuke the devourer for you, so that it will not destroy the fruits of your soil, and your vine in the field shall not fail to bear, says the Lord of hosts.”  The Holy Bible: English Standard Version. Wheaton: Standard Bible Society, 2016. (Malachi 3:11).

This means car breakdowns, house repairs, costly illnesses, lawsuits, and other unpredictables. If it happens that the car is in need of repair, the LORD will provide. If the kid gets sick, the LORD will heal.

Giving my first to God is demonstration that I’m not serving money; instead, I dedicate my money to serve God. That’s what “In God We Trust” on our US currency is intended to guard against. “You cannot serve two masters, Jesus said, “You cannot serve both God and money.” Give first and you’ll guard against the tendency to love your money, which leads to every kind of evil.

But those who desire to be rich fall into temptation, into a snare, into many senseless and harmful desires that plunge people into ruin and destruction. For the love of money is a root of all kinds of evils. It is through this craving that some have wandered away from the faith and pierced themselves with many pangs.”   The Holy Bible: English Standard Version. Wheaton: Standard Bible Society, 2016. (1 Tim. 6:9-10)

Spiritual Stupor

“God gave them a spirit of stupor, 

eyes that would not see 

and ears that would not hear, 

down to this very day.”

The quotation is from Isaiah 29:10 as used by the Apostle Paul in Romans 11:8. For those who have been around church and heard teaching from the Bible again and again, yet failed or refused to do anything about it, this verse is a stern and fearful warning. The more you hear and fail to respond, the harder your heart will become.

In Mark’s Gospel Jesus quotes from Isaiah (6:9-10), which has a similar meaning.

And he said to them, ‘To you has been given the secret of the kingdom of God, but for those outside, everything comes in parables; in order that “they may indeed look, but not perceive, and may indeed listen, but not understand; so that they may not turn again and be forgiven.”‘”

This passage uses hyperbole. To quote FF Bruce, it demonstrates “the Hebrew tendency to express a consequence as though it were a purpose….” It means, in effect: “Go and deliver my message, but don’t expect them to pay any attention to it. The effect of your preaching will be their persistent refusal to accept what you say, to the point where they will have rendered themselves incapable of accepting it.”  (Bruce, The Hard Sayings of Jesus, p. 100)

In his foreknowledge God realizes who will reject his word when it is preached, which is why these prophetic expressions seem to be God’s purpose, rather than consequences of personal human response. While we rightly think of those in Christian lands as being blessed because of the many benefits afforded them by virtue of a historically dominant Christian ethic, there is also a downside. Those who hear the Gospel again and again but fail to believe it become calloused to the things of God. Jesus taught using parables for many reasons, but one was so that unbelievers wouldn’t understand. However, parables are memorable, and not just for the faithful who do understand. Even an unbeliever will remember the story, and if that person becomes interested in pursuing faith at a later time, the Holy Spirit, who is at work within their heart will give them understaning concerning the parable.

God doesn’t capriciously choose to make some people receptive and harden the hearts of others. Rather, it is the willingness or unwillingness on the part of each individual to pay attention and believe, or reject and disbelieve God’s Word that results in a harder or more receptive heart. Those who choose not to believe will become increasingly insensitive to God’s Word when it is preached. “They trip over the stumbling stone, as they were destined to do” (1 Peter 2:8). In other words, unbelievers will naturally stumble over the Gospel of Christ, because being offended by Jesus is the natural destiny of those refuse to believe God’s Word, and who disobey its plain teaching. We see this regularly in our world today.

The more you listen and fail to heed, the less you will be able to hear, understand and remember. Call this spiritual Alzheimers. Dementia and Alzheimers may be slowed by persistently exercising your brain: read and write regularly, solve puzzles, think! Physical exercise helps slow this process as well. Mental and physical inactivity allows the brain to die. The same may be said of the spiritual: we need to exercise by listening, studying, memorizing and above all obeying the Word of God.

Jesus said, “Pay attention to what you hear: with the measure you use, it will be measured to you, and still more will be added to you. For to the one who has, more will be given, and from the one who has not, even what he has will be taken away.”
The Holy Bible: English Standard Version. Wheaton: Standard Bible Society, 2016. (Mark 4:24-25).

The more attention you pay, the more that investment pays dividends of further revelation from God. The less attention you pay, the less you will understand, or care to. Eventually, your lack of faith will result in great loss. What you once knew will be in doubt to such a degree that you forget it. You will become spiritually insensitive and replace that with sensuality. “Having lost all sensitivity they have given themselves over to sensuality, so as to indulge in every kind of impurity with a continual lust for more” (Ephesians 4:19, NIV). Sensuality may take the form of sexual immorality, pleasure or thrill seeking, and drug or alcohol addiction. All this because you failed to pay attention to the Word of God and believe what you heard.