How to Get Your First Pull Up

For years I struggled to achieve my first body weight pull up. I couldn't even do one without assistance. Today I'm going to show you how I went from zero unassisted pull ups to being able to perform several pull ups with proper form. Before you can do your first pull up, there are a few fundamental exercises you need to master. First off, I suggest that you practice doing Australian pull ups. 

The greater the angle, the harder the pull up. You will keep your hands at approximately shoulder width. Again, you can make this exercise progressively harder by lowering your body. From there you will want to move on to a simple bar hang to develop your grip strength. 

Challenge yourself to hang from the bar for as long as you can while maintaining a strong grip with your hands. The third movement builds on the bar hang. As you are hanging, begin to engage your scapulae. These are called scapular pull ups. 

This is actually the first movement of the pull up, so building strength here will be a good foundation for when you begin to do unassisted pull ups. Fourthly, we have what is called the jumping (or eccentric) pull up. 

As you are jumping, pull yourself to the top of the bar and then control yourself on the way down as opposed to simply allowing gravity to do all the work. Once you're able to do this, you're ready to move on to the final exercise, which is the band assisted pull up. 

Engage your scapulae at the beginning of the movement, pull yourself up to your chest, and then come all the way back down with your arms straight. Aim for three sets of three reps, three days a week. 

A final thought. Probably the most underrated way to get your first pull up is to lose excess body fat. Obviously, if you are carrying around extra weight, this is definitely going to make doing pull ups harder for you. That's not to say that you can't start practicing pull ups before you lose that weight. But pull ups are going to be a lot easier if you are able to get your weight under control.

Hope this helps. You CAN do a pull up, my friend. For better or for worse, you are the only YOU that you will ever have. What you decide to do with you is up to you. But if you are persistent, patient, and consistent, an amazing transformation will begin to occur. Your wonderfully adaptive God-given body will begin to cooperate. It will happen, of course, in your own time and at your own pace. But the transformation will take place. 

Have a wonderful day!  

My Fat Loss Journey (Part 9): Goal Setting

If you're like me and are wanting to lose belly fat, here's one thing I've learned in my own journey so far. It is absolutely paramount that you begin with a clearly stated goal. This is a concrete goal that is basically set in stone. If you're going to successfully push yourself forward week in and week out, you need an end destination. Some have called this a "smart" goal -- the word smart standing for specific, measurable, attainable, realistic, and time-bound. In my own scenario, I started my fat loss journey at 25-30 percent body fat. Just saying to myself, "I want to lose fat," is a good start, but it's not a very good goal because it's not specific enough. On the other hand, saying to myself "I want to get to 12-15 percent body fat" is a very specific goal. From there you have to ask yourself if this goal is attainable. It definitely is -- getting to 15 percent body fat is something most people can do with the right type of discipline and self-control. It's also a realistic goal in that it's something I know I can do with God's help in about 3-5 months. 

My advice is to sit down and decide what you actually want, what training goal excites you, what type of physique you want to attain, and how all of this fits into your everyday life. Stop worrying about what others are doing in the gym. Don't let anybody put you on a path that deep down you don't want to be on. This is, after all, your journey, so it all boils down to personal preference. At the end of the day, you have to decide what's best for you.

1 John 5:21 and the Problem of (Modern) Idolatry

The last verse of the book of 1 John has always puzzled me. "Little children, keep yourselves from idols." That seems strange to me. Normally a letter ends with a final greeting and a grace wish of some sort. 

Three observations, if you will.

1. First, notice that the command is in the plural. It's not directed to individuals within the church as much as it is directed to the congregation as a whole.

2. Secondly, observe that the command is in a tense that implies urgency. It's as though the author is saying, "Do this, and do it NOW. It's urgent."

3. Finally, what danger was John warning against? In light of the theme of the letter, it seems that he had in mind any untrue mental image of God that had been fashioned by the false teachers. God's Word reads, "Keep yourselves from false gods." In short, John seems to be warning the church against any form of error or heresy that replaces God's authority with human authority. This warning is very relevant today!

When I lived in Europe, I thought to myself that there were some countries that gave me great hope about the future of Christianity within their borders. But there were other countries where I thought, "I'm not sure genuine Christianity will exist here in the near future." What's happening today in Germany is perhaps a good example. A good number of state church bishops have clearly violated the biblical teaching on marriage. Both Protestants and Catholics are between a rock and a hard place. To avoid supporting the faithless bishops one has to formally "leave" the church and is thus denied the sacraments. Many leaders simply do not believe in the word of God and seem to care only for their job security, which is provided by the state. Under the guise of "We want to bring people back to the church," the church is dying in the name of compromise. 

Let's not forget that John's purpose in writing the book of 1 John was polemical, at least partly. It was called forth by an urgent situation in the church of his day, namely the insidious propaganda of certain false teachers who are "trying to lead you astray" (2:26). He insists that they are deceivers and antichrists because the substance of their teaching is to deny basic apostolic doctrine. 

Against this background, 1 John sets forth three tests of faith based on belief, holiness, and love. These tests will enable believers to "know that we know God and are in him" (2:3-4). It seems to me that these tests are as sorely needed as they are sadly missing in the church today, and not only in Europe.

He Will Keep You Going!

Did you know that the book of Acts contains only one sermon given to believers? It's in Acts 14:22. Luke calls it Paul's "encouraging message" to the church. It's only one sentence:

"It is through many tribulations that we must enter the kingdom of God."

I love it how the Bible never pulls any punches. Life is hard. When death invaded our home 10 years ago and I suddenly faced an existence for which I was not prepared, I went about with a little prayer on my lips: "Lord, keep me going." It wasn't a very profound supplication but I meant it and the Lord always answered. We Christians have been promised strength for the day, sufficient grace, and the promise that we can face any situation through Christ. There will always be enough of what we need to keep going as long as we need to.

I will never sugar coat the pain of grief, just as I will never sugar coat the tedious process of getting lean. No shortcuts, no magic pills, just pure, dedicated hard work and consistency. Lots of exercise and walking. A healthy diet. Overall, a new lifestyle. I am probably in better shape today than in all my years on this planet. Stay strong, fellow Christian, and keep up the good work. Even if you only put 50 percent into it, at least that's better than doing absolutely nothing. Don't trust any "expert" who says you can do it quickly. This is me yesterday. 

I've gone from 25 percent body fat to 22 percent but I still have a long ways to go. Remember, your body will start losing fat around your chest, shoulders, arms, back, and face even. Once it's lost fat from those areas it will eventually make its way down to your upper stomach area and then your lower belly. It will probably take longer than you think. So until you get to be as lean as you want to be, be proud of the progress you've made in your face, arms, chest, and shoulders. Take weekly photos as this will show you how much fat you have actually lost and keep you motivated. Try your best, but don't be too hard on yourself, especially if you've got life stacked against you (a chaotic household, a terrible work environment, a toxic relationship, etc.). Take your cue from Paul, who "labored according to his working, which is working in me mightily" (Col. 1:29). He was kept going by Jesus. He labored in the strength of Another. He will keep you going! 

A Semitic Idiom in 1 John 1:6

Loved this Semitism in 1 John 1:6 this morning.

The idiom I'm referring to is "Do the truth." As you can see, the Greek is based on its Hebrew counterpart. 

The expression is of Semitic origin, as in:

• 2 Chron. 31:20: "he did the truth"
• Neh. 9:33: "you did the truth"

Here in 1 John 2:6, the idea is "We deny the truth by our inconsistent lives." Not many English versions try to bring this out in their translations, though I did find these exceptions:

• NIV: "we do not live out the truth"
• NLT: "we are not practicing the truth"
• RSV: "we do not live according to the truth"
• NEB: "our words and our lives are a lie"
• HOF: "widerspreche mit unserem Leben der Wahrheit"

In order for Jesus' kingdom to come, my kingdom will have to go. It's as simple as that! 

7 Signs You're Making Progress at the Gym

1. Going to the gym never feels like a chore.

2. Looking completely different from your first gym photos.

3. Knowing how many calories are on your plate without looking it up. 

4. Clothes feeling looser. 

5. Being bored on rest days.

6. Friends noticing your gains (and vice versa). 

7. Growing in gratitude to the Lord for the health he's given you. 

Have a fabulous day! 

Grace for the Daily Grind

Jesus calls us to take up our cross daily and follow him. The early church continued daily in the temple and the Lord added to their number daily. Paul said, "I die daily." We are commanded to exhort one another daily. Jesus taught us to pray, "Give us this day our daily bread." He promised to be us "all the days." 

Likewise, as you work out, day by day nothing visibly changes. But when you look back months or years later, everything is completely different. 

God offers us grace for the grind. Nowhere do we need it more than in the "daily." The grind may go unnoticed, but the results won't. 

Ambiguity in 1 John 2:5

Interesting ambiguity in my Bible time in 1 John this morning. 

Do these words in 1 John 2:5 mean "God's love for us" or "Our love for God"? 

Most English versions leave the expression ambiguous: "the love of God." There are two exceptions, however:

CEV: "We truly love God only when we obey him as we should."

NLT: "Those who obey God's word truly show how completely they love him."

Or, as Stott writes in his commentary, "True love of God is expressed ... in moral obedience" (p. 95).

Just another reason why you might want to consult different versions as you read the Bible.

Have a wonderful day! 

Grit Your Teeth and Do It!

A very well-known bodybuilder Youtuber (whose content is normally quite good) is now telling his audience that they need to buy his new line of "fat burner" supplements.

I got an idea. Why not just walk an extra mile? It's free, it takes 15 minutes, and it burns far more fat than any so-called fat burner ever will. You don't have to do 5 miles a day like I do. Just do whatever you like. 

Today's steps. 

Then go to the gym and get to work. Work your tail off. 

Of course, you have to do this with good technique and with all safety precautions in place. Otherwise, stop coasting through your workouts. Just grit your teeth and lift. 

Nothing good in life comes without effort. Get comfortable with being uncomfortable. Forget about buying worthless supplements. Don't believe for a moment that these supplements had anything to do with the fitness level of the bodybuilders hawking them. If you knew the amount of drugs many of these guys are on, it would make your head spin. 

If looking great was easy, everybody would be doing it. Train hard but train smart. Intensity combined with a purpose is an unbeatable combination. 

Have a wonderful day!

Race Report: 2024 Williamsburg Tri

To a non-runner, the word triathlon might sound like a weapon employed by one of the Three Musketeers. It isn't. The term refers to a race that combines three separate competitions -- swimming, biking, and running. No triathlon is better known than the Ironman, which includes a 2.4-mile swim, a 122-mile bike, and a 26-mile run. Typing that last sentence is about as close as I will ever get to an Ironman Triathlon. 

This weekend's triathlon in Williamsburg was held at the James River Park and included a 400-yard swim, a 13.2-mile bike, and a 3.1-mile run. I had a pretty fast swim time (for me) and a fair bike ride. If you've ever done a tri, when you get off the bike to start your run, your legs feel like rubber. Surely, you think, they aren't going to hold me up. But after a mile or so you get limbered up and all is smooth sailing to the finish line. 

You should do this race if:

1. You need an excuse to visit Jamestown Colony.

2. You prefer smallish races.

3. You enjoy a challenge (this one was hard).

4. You are inspired by gorgeous scenery.

5. You like having legs that feel like rubber.

As I ran I kept thinking to myself, "I wonder what the original Jamestown settlers would have thought about all these crazy people swimming and running for recreation?"

It's going to be a big week for me. I hope yours goes exceptionally well! 

Am I (Are You) Too Fat for Pull Ups?

The title isn't meant to offend anyone. But if you're like me and carry around more body fat than you want to, you can quickly become discouraged when it comes to learning how to do a pull up. As I've often said, the key is to start with a progression you know you can do and then work on it until you're strong enough to move on from there. That's why today I was working on improving my band-assisted pull up technique. A complete pull up exercise recognizes the importance of strong scapulae, which are the key to executing the motion. When you reach the bottom of the movement you want to keep your shoulder blades down and back. This is obviously something I need more practice doing. So that's what I worked on today.

I think the point is that we can always improve our workouts. I know I can. I never have arrived nor will I ever arrive. A pull up involves a lot more than simply grabbing a bar and pulling. Likewise, the Christian life includes more than a one time profession of faith. We need to learn how to take ownership of our own spiritual development, not expecting others to do all the heavy lifting for us. That's why although we appreciate a good Sunday sermon, we never view it as a substitute for our daily time in the word.

Whether you're working on a gym exercise or on developing a Christ-like trait, remember that it's never too late get started!

Slow and Steady

On June 17, I was 25 percent body fat. Today I am 22 percent. I've gone from 240 pounds to 230. I have huge bones so even 235 pounds would be an achievement. It's not where I want to be. But I'd rather be 230 and healthy than 210 with body dysmorphia and a need for steroids. 

Remember that bodybuilding is not a quick fix. It's a lifelong pursuit. You have to think long-term and ask yourself what sort of workout plan is going to get the results you want and allow you to make the muscle gains you desire while staying healthy over the long term. 

A slow and moderate approach is probably best most of the time for most bodybuilders out there. 

Lord, Use Me! (Eph. 4:12)

Today's 5-mile walk netted 12,000 steps. 

As I walked I thought about three words in Eph. 4:12 that I had read in my morning Bible study. 

The KJV renders them as "for the work of the ministry," though the words could also be rendered "for the work of ministry" or "for works of service." Paul's point is that the entire flock is to be engaged in rendering service to each other and to the church. The job of the leaders is to equip the church for this task. The key idea is participation.

For me, this means that this very day (July 19, 2024) there are good works that God has planned for me to do (Eph. 2:10). I am to "walk in them" -- not just by getting in a certain number of daily steps, but by allowing Christ through his Spirit to use me to serve others in ways that only I can do. This is what we are here for. By life or by death, in sickness or in health, young or old, by what we do and by what we don't do, whether we eat or drink, our business to glorify God and serve him. 

An inactive Christian is a contradiction in terms. 

Have a blessed day! 

Ways Husbands Offend Their Wives

We husbands can hurt our wives without even knowing it. I once read a book that listed 8 ways a husband can say or do something that unintentionally offends his wife. 

1. He frequently criticizes her.

2. He doesn't pay attention to her words and ideas.

3. He doesn't assume enough household responsibilities.

4. Her needs and desires are always second to his activities.

5. He tries to explain her hurts instead of empathizing with them.

6. He acts as if he's superior and she's inferior.

7. He shows preference for others over her.

8. He doesn't go out of his way to add romance to their relationship.

Amazing list isn't it? Have you ever considered how you might be offending your wife without even knowing it? It's never too late to begin to take positive steps that will build and strengthen your relationship. 

That's Always Encouraging

When was the last time you encouraged someone? I mean, deliberately encouraged them? Your purpose in talking to them was to lift their spirit. Not to talk about you but about them. Sometimes they'll tell you when they're hurting. Many times they won't. Either way, it never hurts to tell them, "I just want you to know how much I love and admire you."

That's always encouraging. 

Easier Exercise Variations Are Fine

If you've never studied Greek, don't let that keep you from using other helps, be that an interlinier or a website like Biblehub. Likewise, if you're not strong enough to do, let's say, leg squats or pull ups, you can do easier variations of these exercises. At my age I simply cannot handle squats. Thankfully, my gym has a leg press machine. 

My legs can handle it fine. 

Likewise, if you can't do pull ups with your entire body weight yet, try a band assisted pull up. 

It comes about as close to an unassisted pull up as any exercise out there. 

Just some thoughts that occured to me during my morning workout.

P.S. This was the amazing view on my road while driving to town this morning. It never gets old. 

Hope you're having a great day wherever you live! 

I Love Walking

Hey guys. As you all know, I've been walking at least 10,000 steps a day now for over 30 days. That's well over 300,000 steps. I've become convinced that walking is the best form of cardio. Even at the gym I walk between sets. I just love it. We humans are programmed to walk. I remember when I lived in Europe. Everything was walkable. But here, you have to be intentional about getting in your steps. I mean, even some newer communities aren't built with sidewalks. The U.S. is designed mostly for car transportation. 

Have you tried it yet? You might learn to love it. Don't just walk. Use your walks to learn how your body works and how to make it happy. Every cell in your body really ought to feel impressed with your commitment to nurturing them. They want to feel pampered. That's one reason why I walk and have a weekly massage. It consciously shows my body that I care about it. I know that sounds wacky, but it's true. The cells in your body love it when you exercise and eat nutritious food because they get to break down the nutrients and absorb more oxygen. This keeps your cells happy and functioning properly. 

Walking might be something you could implemented into your daily routine. I hope you'll consider it. 

"Dieting"

Westerners have become so unhealthy that ordering water with one's meal is considered "dieting." 

It's Okay to Mourn

"Rejoice always." -- The apostle Paul.

"Jesus wept." -- The apostle John. 

These verses are not contradictory. Paul's not telling us to put on a happy face when things go wrong. Elsewhere he puts it this way: "As sorrowful, yet as always rejoicing." Jesus could weep but still be joyful. Joy is not defined by circumstances but by position ("rejoice in the Lord"). People experience pain for a reason. The loss of a spouse is bad. The loss of a baby is bad. Abuse is bad. Betrayal is bad. We know they are bad and we feel they are bad. But our belief in God's sovereignty gives us the security of knowing that God is in control. He is making our lives better (hopefully not bitter) through those circumstances. 

My friend, if you end up being traumatized by something that has happened to you, there's nothing wrong with you. You are not abnormal. It was the event that was abnormal. You're not weird or unusual. This is the way of grief. Share your grief with others so that they may understand. Remember that Jesus promised, "I tell you the truth. You will weep and mourn while the world rejoices. You will grieve, but your grief will turn to joy" (John 16:20). Believe me when I say it: "Your days of sorrow will end" (Isa. 60:20). 

God's Timing

Hey there! Well, my AC is fixed, which means that all systems are go for this week's triathlon and for spending a couple of days at the beach, assuming the waves are at least 3 feet. Today I got in my 5 miles in Farmville. The weather was gorgeous. 

During my walk I thought about the concept of "time." One the one hand, time is the passing of days, weeks, months, and years. Think of a ticking clock or a page turning in your desk calendar. But when I say, "When I turned 24 I knew it was time for me to marry Becky," I'm not talking about a glance at my watch. I was thinking, not about time, but about timing, specifically God's timing. A new season was about to dawn in my life -- the season of marriage -- even as that fall a new season was beginning for me occupationally as I entered the classroom for the first time. When asked to teach Greek by the head of the Greek Department at Biola, I thought he must be talking to someone else. "What? Me, a Greek teacher?" I said to the Lord. "Yes you," he said. 45 years later, when I was informed that I would be retiring, I said, "What, Lord? Am I really at retirement age?" And he replied, "Yes, son, you are." 

Every one of these milestones was God's timing. It was the right thing, a divinely arranged intervention when God stepped in and carried out his plan. When this happens, it won't always seem right or good to us. But we can be sure that God works all things together for good. Some things are done immediately by him. Others are only permitted by him. But the fact remains: "God makes everything beautiful in its time" (Eccl. 3:11) because they ultimately advance his wisest and greatest purpose. I love how God's Word renders this verse: "It is beautiful how God has done everything at the right time." 

Friend, you'll have a smoother life when you realize that God has a master plan for your life that's unfolding according to his timing. Much of what happens to you won't be obvious to you at the time. But you can be certain that what you are living out is what God has arranged for you to experience, and all of it is "beautiful." 

Trouble with Idioms

Aren't languages fascinating? As I said, today I've been reviewing basic Spanish phrases. Some can be very confusing. Is it "Cómo estás?" or "Qué tal?" Is it "Cómo te llamas?" or "Cual es tu nombre?" Is it "Mi nombre es Dave" or "Me llamo Dave"? Is it "No entiendo" or "No comprendo"? Sheesh! Give me a break already! Here's another example:

It seems that almost every culture has its own way of answering the phone. When I arrived in German-speaking Basel in 1980, I needed to rent an apartment for Becky and me. One day I called the number of an apartment owner to see if her "Wohnung" was available. Let's say her name was Frau Weiss. A lady answered the phone and I asked her (in German of course), "Is Frau Weiss available?" The response from the other end of the line was, "Sie ist am Apparat." Hmm, I thought to myself, she's apparently on some kind of apparatus. So I inquired. "Could you please ask her to come to the phone?" The reply was instantaneous: "I'm speaking with you!" (The words "You idiot" seemed to be implied.) I had no idea that "I'm on the apparatus" meant "Speaking"! Likewise, when I was lecturing on the Costa del Sol in Spain several years ago, I called up a friend of mine who lived in Madrid. He picked up the phone and said "Digame!" I thought to myself, he just said "Speak to me!" How rude! But all he meant was "Hello." 

Idioms exist in all languages. English has about 25,000 of them. In German, "Ich verstehe nur Bahnhof" doesn't mean "I understand only the train station." It means "I don't understand a thing you're saying."  Italians say " Conoscono i miei polli" -- "I know my chickens." They mean, of course, "I know what I'm talking about." In Hawaiian Pidgin, "You like beef?" means "Wanna fight?" I could on and on but I think you get the point. 

What's your favorite English idiom? Or Spanish? Or German? 

Thankful for Progress

Hello, friends. 

This morning I had planned to drive to the beach with my surfboard but yesterday my AC gave up the ghost and I need to get that fixed before I leave. Meanwhile, it felt soooooo good to get back to the track today to get in my 5 miles. 

Though sopping wet I was as happy as a clam at high tide. I can only imagine what these guys in their football gear were going through.

Earlier I went to the gym for a total body workout. Even though I'm not very good at them, my workouts always include pull ups. When it comes to pronated pull ups, I can knock out 3-4 reps maximum. 

For neutral grip pull ups I can usually get in one or two more. 

Today I noticed that the effort to lift my body weight seemed to be just a little bit easier than usual. When I got home I discovered why. A month and a half ago I weighed in at 240 pounds. Today the scales indicated a weight of 230. Increíble! Estupendo! (Sorry, but I've been listening to Spanish phrases during my workouts.) No, I'm not in a big rush to lose my belly fat. Most good things in life take time. But I am very happy to see progress. Believe you me, it's a lot easier to do pull ups when you're lifting 230 pounds as opposed to 240 pounds. I also seem to be gaining muscle and boosting my cardiovascular fitness and overall health along the way. The other day I was talking to someone who told me that if you lose weight too quickly your skin and fascia may not have enough time to adjust to the changes in your body composition, leaving you with loose and saggy skin. So slow and steady is the name of the game. 

Sorry for the repetitive nature of today's post. But I just had to share with you the progress the Lord is allowing me to make. 

Have a lovely day! 

Simple and Brief

Today I was talking to an entrepreneur about their business model. I told them that I've tried to do two things in my teaching and writing career. Keep things simple, and keep things brief. Simplicity helps people understand something. Brevity helps them remember it. No book illustrates this better than the Bible. Some people say the Bible is a complicated book and that only deep thinkers can comprehend it. I emphatically disagree. The Bible was meant to be read by all of us. Its most profound truths can be expressed simply and succinctly. You: "How can I become a part of the family of God?" The Bible: "Believe on the Lord Jesus Christ and you will be saved." Still, ever and again, our unending fascination with the teaching of Jesus springs from his ability to speak to the common man and woman. Earlier today I said we shouldn't confuse the Bible with the irrational. But we can't forget that reading the Bible is a spiritual act as much as it is a cognitive act. God reveals himself not to the proud but to the humble. 

The old Scots had a wonderful saying:

"Greek, Hebrew, and Latin all have their proper place. But it's not at the head of the cross, where Pilate put them, but at the foot of the cross, in humble service to Christ."

The best teachers never show off their considerable learning. They keep it simple -- and brief.

Marvelous!

Our "Reasonable" Faith

When I was in Basel in the early 1980s, theological liberalism held sway in large swathes of Europe. Becoming a liberal or a neo-orthodox was all the fad. Liberalism ruled the day. 

Today, liberalism is an abject failure. It failed because it wasn't true. It put human reason above the mind of God. It claimed exclusive title to the cognitive and denied biblical revelation as objective truth. In so doing, it became estranged from its roots. 

I'm writing about this because I had a long talk today with a student of mine who is contemplating going on for his doctorate in Europe. "Can an evangelical survive in Basel?" "Yes," I told him. "Remember that it was to Basel that young Calvin fled and where he wrote his great Institutes. Or that it was in Basel that Erasmus edited his Greek New Testament that turned the world upside down." When I went to Basel in 1980, it was "liberal" in the original sense of the word -- they were "open-minded" when to came to your dissertation topic as long as it was a quality piece of scholarship. True liberalism is reasoned, conceptual, and principled. In the view of all early Christian thinkers, Christianity was no leap of faith into the unknown. Neither was it a subjective attitude. It was a reasoned conviction. 

The tension facing theological students today is not between faith and reason. It's between a reasonable faith and a faithless reason. Or, as I heard Francis Schaeffer put it, "When you become a Christian, you don't have to put your brain in park or neutral." 

Nadelberg 10, housing the Theology Department of the University of Basel. I spent hours here every day researching and writing my dissertation. It was one of the happiest times of my life. 

Burning Calories at Rest

Research has shown that muscular people live longer and have a lower risk of all-cause mortality (heart attack, type 2 diabetes, etc.). As people have more and more lean mass, their chances of dying get lower and lower. This is why strength training is so important, especially as we age. 

When you gain muscle, your resting metabolic rate goes up, meaning that your body is burning more calories at rest. That's worth mentioning because those are calories your body is burning that you don't have to move for.  And the more calories your body burns at rest, the easier it is to maintain a calorie deficit.

Hope this makes sense. If you already know this, sorry for repeating the obvious! 

Keys to Success

Last night I finished this book. I loved it. 

A few takeaways:

You already know how to do everything it would take to make you a success. All you have to do is keep doing the little things that have gotten you this far.

No matter how good the information, it won't do you any good until you have the right catalyst that will let you apply it effectively.

Your philosophy creates your attitudes. Your attitudes create your actions. Your actions create your results. Your results create your life.

The difference between success and failure amounts to the simple daily disciplines you practice. 

The secret to success is always mundane. It consists in constantly doing those simple things that lead to results. 

No success in life is instantaneous. Life is not a clickable link. 

Greater success creates with it a greater responsibility to share that success with others.

Learning by studying and learning by doing -- book smarts and street smarts -- are the two essential pistons of the engine of learning.

Sometimes you need to let go and disassociate. 

Steady wins the race.

You have a choice over your habits through your choice of everyday actions.

Start with a plan; make the plan simple ("Gentlemen, this is a football" -- VInce Lombardi).

Have a wonderful day! 

A Deload Day

Hello friends. The area is under a major heat advisory and so I will not be walking today. Instead I got a 90 minute massage and am going to take a deload day. Overtraining is definitely a real possibility for athletes. Chronic overreaching can lead to a situation where your gains are negatively affected or where you begin to experience side effects in your everyday life. So this heat wave is perhaps just what the doctor ordered to keep me from being me -- always going going going. Lord willing, I will hit the ground running tomorrow. 

Hope your day is going well! 

The "Interior Design" of Philippians

When we built our home about 24 years ago, my son designed and constructed the interior. Unity (coordination), variety, and utility (function) all played important roles in his work. 

When you step into a well-designed house, these elements tell a great deal about the purpose and character the house. 

That's the way it is with the Bible. We'll apply this truth to the book of Philippians in Greek 2. Its "interior design" is absolutely amazing. The more you know about the patterns, styles, and construction of the various units in the book (there are 24 of them), the better you'll be able to determine the letter's purpose and unique character. This aspect of exegesis is unfortunately often neglected in Bible study. This is not all that surprising. A good design doesn't draw attention to itself. But upon closer look, you will see that both the form and the content of Philippians reflect a fabulous design (for my analysis, you can go here if you're interested). 

"Pleasant and functional" -- that's how I'd describe our home Bradford Hall. I think the same two words could easily apply to the book of Philippians. 

God Keeps the Calendar of Our Life

No one has full freedom over their life. God is the one who keeps the calendar of our lives. He schedules our hours and our days on his desk planner. Our job is to submit to that plan because his agenda is always best for us. This means accepting life as a gift from him and making the most of it. 

Today's Tri

When racing, I've often found it helpful to break the race up into smaller and more manageable units. I like to think of a marathon as four 5-mile runs with a 10K tacked on at the end. At other times I focus on getting to the next aid station and then repeating that 12 times. The neat thing about triathlons is that they're already segenented for you. In today's race, as soon I began to swim, I knew I needed to go easy. For some reason, my legs seem more tired than usual. Than I remembered. This past month I've walked 5 miles every day. That means 35 miles each week and 140 miles for the month. My brain told me, "You can either relax and not push yourself and enjoy the race, or else go all out -- like you normally do -- and suffer for the next hour." I decided that the latter course of action was the wiser one. There is something very pure and simple about running a race just for the enjoyment it brings you. I kept thinking, "This is so much fun, Lord. Thank you!"

Overall a fun morning and a great way to kick off my vacation. A few pix (and one video) before I go down for a much-deserved nap. Thanks for stopping by! 

My Fat Loss Journey (Part 8): Weight Loss Versus Fat Loss

Today I realized that my goal isn't to lose weight as quickly as possible. It's to lose fat and keep muscle as quickly as possible. In short, I shouldn't be too concerned if I'm not losing weight per se. Or if I'm not seeing a dramatic change in the scales. The goal is not to lose weight but to lose a percentage of your body fat while maintaining muscle. This means that, at the end of the day, you can accomplish this goal without actually reducing your overall weight by all that much. And that is exactly what I've been discovering to be true during my own fat loss journey. The goal is to improve your overall body composition while actually enjoying the process. So the key question is not, "What is my weight?" but "What is my weight composed of?" 

When I began this process, I was at about 25 percent body fat or maybe even a bit higher than that. Today it's more like 21-22 percent. My goal is to get to 15 percent (or even a bit lower). The overall process is pretty simple. You break down stored fat through a calorie deficit, and you build muscle through a workable weight training program and matching that with some form of cardio (walking is perhaps the best form of cardio for beginners). But the bottom line is that it's never too late to start getting into better shape.

Taken today. 

If your approach is casual and non-committal, then you are likely not going to be able to sustain progress over the long term. But if you can instead follow a specific plan with consistency, it will become clear to you very quickly that you can burn fat and build muscle at the same time. 

I'll see you guys in my next blog post. 

The Message of Ecclesiastes

Solomon, after he became king, began to write books. First he wrote the Song of Solomon, likely at the beginning of his rule. Around middle age he wrote the Proverbs of Solomon. Toward the end of his life he began keeping a journal that we know today as the book of the Searcher, which is what "Qoheleth" or "Ecclesiastes" means. 

When he arrived at old age, Solomon began a search for meaning, purpose, and happiness. By now he lacked all of these things. As someone has said, "That old ship of wisdom had lost its rudder." His wives had turned his heart away from the Lord. The old man had become skeptical of all that is good. 

Today I began to read through Ecclesiastes again. 

I love this book because it's raw and it's real. The Searcher wrote about how he was observing life. For him, life had become meaningless, futile, and vain. He's bored. He's cynical. He's trying to find himself as well as trying to figure out God.

My friend, when you get to be my age, make absolutely certain that you have trusted in Christ. With him, life makes sense. Without him -- well, don't go there. The last invitation in the Bible says, "Let the one who is thirsty come" (Rev. 22:17). Blessed are the aged if they hunger and thirst after righteousness, for they shall be filled (Matt. 5:6). Like Solomon, we must be conscious of our need. Then we must come to the Source, the only one who can satisfy our thirst. There are cisterns aplenty in this old world of ours, and how many poor souls stop there. We must not stop there. We must come to Christ. We must drink of him, receive him by faith, and then believe we have received (Mark 11:24). Then we, though aged, will overflow to the glory of God and the good of others. 

First Tri of the Season

Lord willing, tomorrow morning I'm doing my first triathlon of the year down in Knightdale. It will be my 14th tri. I feel like a child on Christmas Eve. Isn't that gracious of the Lord? Then next weekend, Lord willing, I'm scheduled to do the Williamsburg triathlon in the mighty James River. Last year the water temp was a "mere" 81 degrees at race time. I practically melted.

Today I'm laying out my race outfit, charging my Garmin, and rechecking the weather to make sure I'm prepared for anything. I don't expect fast times in either the biking or the running legs of the race. I am a mediocre cyclist (at best) and a slow-as-molasses runner. But I'm not the world's worst swimmer, and I hope to put these muscles to good use in the pool. 

(From today's workout.) 

I keep reminding myself that first place, last place, or somewhere in the middle in my age division, I GET TO DO THIS  and I am extremely BLESSED. 

Have a wonderful day! 

This and That

It's been a great day! 

1. Hurricane vestige rain. That's been the name of the game around here since last night. 

The kids have needed the rain for their crops.

Thank you, Lord. 

2. The rain let up long enough for me to get in my 5 miles at the track. Though a slight drizzle was falling, it was either that or the dreadmill at the Y. I'll go with the rain any day. 

3. Someone recommended this book to me this week. It arrived today. 

I'm adding it to my reading list for my mini-vacation. 

4. I've signed up for my first triathlon of the year down yonder in North Carolina. It's this Sunday. Seems I almost always come in second place in my age group in these events. 

I noticed that the first and third place finishers didn't bother to stick around for the awards ceremony. Probably my BO. 

5. This morning I memorized (in the LB) Phil. 4:6: "Don't worry about anything; instead, pray about everything; tell God your needs, and don't forget to thank him for his answers." I'm a little stunned at just how fast the year is passing by. I feel like I just got used to spring when all of a sudden we're in the middle of summer. I'd go all over the world if God called me to. But right now I'm content to listen to the rain pitter-pattering on the tin roof. I've learned what it means to be at peace even when I don't understand, to trust when so many things are crying out for answers. There's room for my searching heart, because I'm surrounded by this peace and I know that nothing can touch it. 

Hope you're having a wonderful day! 

When Silence Speaks Loudly (Phil. 1:1)

People who read the Bible need more than good eyesight. They need great insight. They must have more than just clear vision. They must be perceptive. They need to be able to see what's on the lines as well as what's between the lines -- what's there, and what's even absent.

August is almost upon us, which means the start of the fall semester. My course, Greek 2, covers the second half of my beginning grammar. But I also use this semester to introduce my students to what is called exegesis -- the steps we use to go from text to sermon or Bible teaching outline. 

I love Greek 2. For the first time my students begin to see clearly the relevance of everything they've been learning. I use Paul's letter to the Philippians as a model of how they should do exegesis. Its four fairly simple chapters lend themselves well to this task. An example is Paul's salutation in the very first verse of the letter. 

The word "saints" refers simply to the New Testament people of God. "Overseers" and "deacons" are not titles but descriptions. These are people who "oversee and serve." The most striking feature of this salutation is the absence of any reference to the term "pastor." This is what linguists call "zero significance" -- the significant absence of something. Today, a typical letter to a church family would first address the pastor, then perhaps other leaders, and then the congregation as a whole. In fact, in Phil. 1:1 the Living Bible actually has, "To the pastor and deacons and all the Christians in the city of Philippi." This, of course, completely misses Paul's emphasis. In a profound sense, Paul's greeting here summarizes his larger theological perspective on church leadership, namely that each local church is led by a "fellowship of leadership" (Michael Green) in which you'd be very hard pressed to single out one man as "the" pastor. In the theology of the New Testament, it is clear that the risen Christ never entrusted leadership of a local church to one man, unless that man was an apostle. As I have said many times, Paul's language here implies that these leaders are extensions of the church and not over it. Having made this point, they are hereafter neither mentioned nor spoken to. The injunctions and exhortations in Philippians are directed to "all the saints" -- that is, to those who constitute God's people, set apart for God's purposes and subject to him and his service. 

Isn't it amazing how much "incidental" theology we can find in even the opening salutation of a letter? And isn't it interesting that when we observe not only what's there in the text but also what's not there, this can lead to insights that we might otherwise miss? 

Hawaii 5-O Theme Song (with TWO Drummers)

The best TV show theme song in history. 

The Librarian of Our Souls

Every few days my daughter in Kentucky sends me a picture of my newest grandson. Here's the latest.

Noah, as you can see, is enthroned on a pillow, watched over by his mommy and daddy. I was praying about him today, about the life he has to look forward to growing up in a loving home. As I prayed I felt like God was reminding me all over again that family is like a library -- books tucked tightly against each other, be the bookshelf large or small. This is your library, he said to me. These are the books of your life. Every book, and every page in every book, is a story written by me before any one of them was birthed. I, the Librarian of your soul, have carefully arranged each book in its proper place on the shelf, weaving them all together in my perfect plan of love for you.

I love my library of books, just as you do yours. Some are hefty volumes, others are slim. But each spine has a name on it. One of these names is "Noah Hadley." God has written all of us into each other. When one wins a Nobel Prize for Literature, all rejoice. Should one become damaged or water stained, all weep and suffer. Either way, together we entrust our souls to the One who authored us. We will do life together for however long he determines. And when our shelf life is over, we will take our allotted place in the Library of Libraries, beside the Author himself. 

Hit with Wanderlust

Man do I have Wanderlust. I've decided to take the next couple of weeks for vacation and travel. I'm keeping a close eye on the surf at Virginia Beach. Be lovely to spend a few days there riding some swells. I'm also hoping to get back to G-Burg to visit the new interactive trail at Devil's Den and Little Round Top. Finally, it's been years since I've visited the Custer National Battlefield in Montana. That battle has always fascinated me for some reason. It's fairly easy to fly from RDU to Billings via Denver on United. We'll see. 

God gives each of us a limited number of days on this earth. I pray that I would use them wisely, that I would be faithful, and that I would not grow weary. I feel so small, so useless, when faced with a world as broken as ours. I tell myself that God is working to redeem it in his own good time, but my heart wants everything to be made right immediately. It's hard to maintain a conscience void of offense toward both God and man. It takes prayer, right living, proper devotion, and lots of patience. Sometimes it involves taking a vacation to get away and gain a new perspective on this old world of ours. 

We are servants of the Eternal Contemporary, and he will be with us "all the days" even unto the consummation of the age. Amen!

I Am Thankful

I am thankful for this morning's sunrise.

I am thankful for the strength to get out of bed and go to the gym. 

I am thankful that I can do what my body is asking me to do.

I am thankful for air conditioning.

I am thankful for the rain we got last night. 

I am thankful that I've stopped comparing myself to others.

I am thankful that I don't do Facebook. 

I am thankful that less and less often I am forgetting to be thankful. 

I am thankful for the great news I got from one of my kids today.

I am thankful that I have people in my life that make me feel like I can do anything. 

I am thankful that I live on a quiet farm out in the boonies.

Not a day goes by when I don't count my blessings. I never before in my life had so much to cherish and so much to lose. Spell check. Bo's coffee. Running water. Hot showers. Classical music. A good book. Best friends. Hugs. And of course, delicious food. 

What are you thankful for today? 

Soda

There. I said the word. I have always loved soda. Fruit juice too. But I haven't had either in months. I think I began to make better choices when I began to understand that my body had to process everything I put into it, turning that food or drink into something my body needed. I gradually came to realize that my digestive system wasn't designed to convert a 12-ounce Pepsi into food that my body could use for anything other than creating fat around my waist. At first, I saw my love for sodas as more powerful than anything I could overcome. However, when I began to view my digestive system as one of the many components of my overall fitness program, the battle I had been fighting for years was over. The one thing I wish I had learned sooner is just how important water is to your body. Without proper hydration, it's all too easy to use sodas and fruit drinks to quench one's thirst. 

Friend, please be careful about consuming too many calorie-containing beverages as those calories can add up very quickly in terms of their sugar content. My rule of thumb is to drink enough water that my urine is fairly clear during the day. Just how much to consume will vary hugely from person to person. Personally, I just drink a good amount of water upon waking up and then carry a water bottle with me throughout the day from which I sip regularly. 

Hope this helps! 

Belief Versus Conviction

A belief is not a conviction. Believing that something is true is good. Standing on that truth when times get tough is even better. That's when a belief becomes a conviction.

It's possible to have too many beliefs and too few deep-seated convictions. 

Just a passing thought!

Today's Walk (er, Run)

Over time I have discovered something very interesting about myself. Although I'm able to run the same distance over the same route every day for the rest of my life, I also enjoy variety. Having variety keeps the activity fresh and alive in your life. So this morning I decided to get in my 5 miles by running them rather than by walking them. 

The challenge, of course, is to jog at a slow enough pace that you tap into your fat storage instead of your glycogen. However, since I normally run about as fast as a wounded tortoise, that didn't seem to be an issue. Anyway, I got my 10,000 miles in (actually more like 11,500).

Hope you're having a great day! 

Welcoming God's Word

My Bible time this morning was in Acts 2. 

I'm preparing a message based on verse 41. Here we read that some who listened to Peter's evangelistic message "received his word." Perhaps the better rendering is "welcomed" or even "eagerly welcomed" (the Greek word is a compound verb). Isn't that a beautiful picture? I can vividly recall the exact day I eagerly welcomed God's word into my heart for the first time. It was a Sunday evening service at First Baptist Church Windward in Kailua, Hawaii. When the altar call was given, this 8 year old boy stepped into the aisle and went forward with tears of inexpressible joy streaming down his cheeks. That day the Lord was adding me to his church, and I've never forgotten the wonder of it.

Interestingly, this welcoming of God's word into our hearts isn't something we do only once. James 1:21 tells us we are to "humbly accept the word God has implanted within us, for it has the power to save our souls." Again, that word "accept" could also be translated "welcome." Think of it this way. Every time you open God's word, you are laying a big welcome mat before your heart. 

You are coming to God's word with nothing to defend, nothing to prove, nothing to impress God with. You are simply saying to him, "Lord, I welcome you into any area of my life you want to deal with. I want you to do so."

I suppose that one of the greatest dangers those of us who teach the Bible professionally face is to make God's word just another analyzable datum of investigation. However, the ultimate test is not knowledge but obedience. To fail to pass this test is to stand self-exposed. We may still claim to know God and to be a Christian, but Jesus insists that our verbal profession is negated by the facts. We cannot claim to live in him unless we are behaving like him (1 John 2:6).

Anyway, just some miscellaneous thoughts from my time in God's word this morning. I hope you have a wonderful day! 

My Fat Loss Journey (Part 7): Abs Are Beginning to Show!

You read that right! For the first time in years, I can finally see my obliques and a hint of my upper abs. I am beyond ecstatic. I still have a very long ways to go, but at least these muscles have begun to play peekaboo with me. 

Let me remind you that my goal in all of this is basically to burn lower belly fat and get clearly defined abs. There are no magic tricks here. Getting a flat stomach from top to bottom just comes down to fat loss in general by lowering your overall body fat percentage. As you know, my plan is to go from 25 percent body fat to 15 percent. Since there is no way to specifically target lower ab fat, just as there is no specific way to target arm fat or face fat, it just comes down to getting leaner in general. It's not that ab training should be avoided. I do a number of fun ab exercises, including leg raises. But since spot reducing just isn't possible, I go about my fat loss journey simply doing my regular workouts. Today is a good illustration. I showed up at the gym for my workout.

I performed my exercises. These included spider curls.

Lat pulls.

And, of course, pull ups.

Afterwards I drove over to the high school for my cardio. 

Without exception, I walk 5 miles every day, which translates to anywhere between 10,000 to 13,000 steps. 

Today's total. 

Then I immediately replenish my calories. For lunch I had noodles along with barbecue chicken dipped in a blend of shoyu and Chinese mustard. 

Again, whereas I used to get two or sometimes even three servings when I went to a Chinese buffet, what you see here is all I needed to feel comfortably full after my meal (protein is very satiating). This will hold me over until dinner tonight (one ground beef soft taco, rice, and refried beans, along with a large salad). 

I've heard some people grumbling about lacking abs despite having a low body fat percentage when in fact they are well above the body fat level needed to see well-defined abs and obliques. If your body weight is stagnant right now, try to reduce your calories until it starts dropping. Being in a moderate calorie deficit each day is a great place to start. You can also increase your activity level as well. Make sure you maximine your diet by eating less calorie-dense foods and making sure you're getting enough protein and drinking enough water. (My server had to refill my water glass three times today.) 

At the end of the day, it really just comes down to discipline and hard work if you want to lose those last vestiges of belly fat. If that's what you're doing, my hat's off to you!

Never Forget What Is Central

Let's never forget to draw a distinction between the central and the peripheral in our lives. Like the apostle Paul, who said "This one thing I do," we need to know where our main responsibilities lie and then leave everything else to one side. One way we can do this to is to distinguish the important and the urgent. Jesus didn't finish all the urgent tasks he had to do in Palestine, but he did finish the work God had called him to. I believe we can do the same. 

Why I Love to Surf

Four weeks ago I was at this exact spot on the South Shore of Oahu. It's called Panic Point. This picture of me was taken at this spot 52 years ago. 

Today, board surfing isn't allowed here any more. You can only body surf. But back in the day, I loved surfing here. Surfing is a unique sport. It's perhaps the only sport where you can harness pure natural energy (waves). When you think about it, it's absolutely mind-boggling that you can be riding waves that were generated thousands of miles away. When I'm in the water I think of nothing other than the wave and it is totally mind-clearing. This picture was taken with some friends. There's nothing better than a fun surfing session with people you enjoy. I hope to surf until I'm physically incapable. It's the only place where I feel completely free to do whatever I want however I want to.