I was recently asked by a friend of mine to translate a very famous Buddhist poem and describe it's meaning. Being quite a formidable challenge, my friend said I could expect quite a reward if I was indeed able to accurately translate and demonstrate a complete understanding of the poem. Of course, in my humility, I mentioned to my friend that I wouldn't expect any reward at all, but my curiosity was peaked, mostly because I wanted to understand why that poem was chosen, why it was a favorite of my friend, and it's deep and famous meaning.
Suffice it to say, with a bit of effort, I was able to find the information necessary to understand how to piece the information together to form a coherent theory. And with a bit more work, craft an explanation describing the history behind the poem, as well as my interpretation of it. My friend was quite impressed with the work, and mentioned again about the reward promised. I answered that I would not ask for anything at all, because it would defeat the purpose of the poem itself, which discussed "Giving for the sake of Giving". For me, examining my heart and soul, it felt like the right thing to do, simply to solve the challenge. Give, if you will, a very humble answer, and then follow the true meaning of the message the challenge was trying to convey by having no expectation or reward for accomplishing the goal.
Even this very blog entry goes against the poem itself, because really I shouldn't be touting anything I've done. But, on the other hand, I want my children and one-day, my grandchildren, to understand this because it meant a lot to me. I know you will ask what the poem was, that's something I will keep to myself. But suffice to say, it's one of the most beautiful poems I've ever happened upon.
I pray for you, my friend, who may be reading this. That you may be blessed to have the opportunity to give simply for the sake of giving, not expecting anything in return, but purely for the act of giving itself, because it is the right thing to do. May God Bless You Always.
Saturday, June 30, 2012
Tuesday, June 5, 2012
Keeping Your Promise
My youngest daughter and I spent the better part of the afternoon together, just the two of us. Of course, I promised her the day before it would just be me and her, and she was looking forward to it. Her sisters both had parties to attend, so it was just the two of us, and a long weekend day, sunny and beautiful to spend it together. I had been out late the night before, celebrating with friends, so I was a bit tired. I had gotten up early on just a few hours of sleep, to run an exercise bootcamp I'm quite proud of. So, suffice to say, come mid-afternoon, my energy levels were depleted and my promise of spending time with daughter now in the balance, I gave a hint of hesitation.
Needless to say, I saw my daughter's body language, slumped shoulders, sad face, energy sapped from her, tears starting to flow, and I asked her if she was okay. And of course, she wasn't. She wasn't bummed that we were may not go to the movies or get what she wanted, she was bummed because I promised her something, and I was hesitant.
I guess when you want something so bad, in this case, my daugther wanting to spend time with her daddy, when it's taken away, it hurts. I understand that, and that's why I thought it over, gathered up my energy, and said, "You know what ... let's go!" and it was the best decision I've made in a long while.
My friend who may be reading this ... for your own well being, try to keep your promises and hold true to your word. We are all imperfect by nature, which is fine, but in realizing how our thoughts and actions can affect another person, we can strive to be more compassionate, and in turn, be better ourselves.
Needless to say, I saw my daughter's body language, slumped shoulders, sad face, energy sapped from her, tears starting to flow, and I asked her if she was okay. And of course, she wasn't. She wasn't bummed that we were may not go to the movies or get what she wanted, she was bummed because I promised her something, and I was hesitant.
I guess when you want something so bad, in this case, my daugther wanting to spend time with her daddy, when it's taken away, it hurts. I understand that, and that's why I thought it over, gathered up my energy, and said, "You know what ... let's go!" and it was the best decision I've made in a long while.
My friend who may be reading this ... for your own well being, try to keep your promises and hold true to your word. We are all imperfect by nature, which is fine, but in realizing how our thoughts and actions can affect another person, we can strive to be more compassionate, and in turn, be better ourselves.
Monday, May 21, 2012
Solomon
If I ever have a son, his name will be "Solomon". And here's why:
Kings 3:5-15
Kings 3:5-15
5 At Gibeon the Lord appeared to Solomon during the night in a dream, and God said, “Ask for whatever you want me to give you.”
6 Solomon
answered, “You have shown great kindness to your servant, my father
David, because he was faithful to you and righteous and upright in
heart. You have continued this great kindness to him and have given him a
son to sit on his throne this very day.
7 “Now, O Lord
my God, you have made your servant king in place of my father David.
But I am only a little child and do not know how to carry out my duties.
8 Your servant is here among the people you have chosen, a great people, too numerous to count or number.
9 So
give your servant a discerning heart to govern your people and to
distinguish between right and wrong. For who is able to govern this
great people of yours?”
10 The Lord was pleased that Solomon had asked for this.
11 So
God said to him, “Since you have asked for this and not for long life
or wealth for yourself, nor have asked for the death of your enemies but
for discernment in administering justice,
12 I
will do what you have asked. I will give you a wise and discerning
heart, so that there will never have been anyone like you, nor will
there ever be.
13 Moreover,
I will give you what you have not asked for—both riches and honor—so
that in your lifetime you will have no equal among kings.
14 And if you walk in my ways and obey my statutes and commands as David your father did, I will give you a long life.”
15 Then Solomon awoke—and he realized it had been a dream.
Friday, April 27, 2012
Losing Fat - The Workout
Okay, so we've established from the last post that "losing fat" is much more important (and difficult) than simply "losing weight," which could include muscle and water.
So the question begs, how can we tweak the example workout in the previous post to be more efficient? It's actually quite simple. Three steps:
1.) Reverse the order - weights first, cardio second
2.) Change the muscle groups - from small muscles to large muscles, and in the right order
3.) Do 12 reps, with the 12th rep being tough to complete
Let's go over these one-at-a-time.
1.) Reverse the order - weights first, cardio second. Why? Because it burns fat more efficiently. In short, lifting weights first (with large muscle groups in the right order -- see #2 in a bit) will deplete your body's stored energy (glycogen) faster than cardio itself (unless it's high intensity interval training or HIIT style of cardio). You need to do that in order to use fat as fuel. So, if you lift weights first, your cardio afterwards will be to burn mostly fat. Also, after you're done, your body will continue to burn calories due to EPOC (excess post oxygen consumption) because your muscles, worked via weights, need energy to recover. The other way around simply burns less fat.
2.) Change the muscle groups. Why? In short, because larger muscles, exercised in the right order, will cause you to burn more energy (glycogen) and thus more calories, and get you into your fat tank faster. Hips ab/adductors, arms, and core are all considered Type I small muscles, and they do not require a lot of energy to work. Contrast this with your legs (quads, hamstrings, and glutes), chest, back (lats), and shoulders. These are primarily Type II muscles, which produce a lot of force and power, but require a lot of energy. Weight train in this order: Legs, Chest, Back, Shoulders (LCBS). Largest muscles first, then separate your chest and shoulders with back, so it's a Push->Pull->Push workout, better balance, and more rest for your triceps, which work in most "Push" exercise. LCBS, don't forget that order, it's important.
3.) Do 12 reps, with the 12th rep being tough to complete. Most folks lift either way too light (gals) or way too heavy (guys). Do 12 reps, this is in the "Endurance" range, best for weight loss. Don't worry, gals, you won't get big and bulky (more on that in another post). And guys, put your ego aside, have good form, lower your weight, go through a full range-of-motion, without swinging and using momentum, and get 12 good reps. And do that for 3+ sets.
Here's a simple program you could complete in about 1 hour, do each for 3 sets of 12 reps, progressively adding weight until the 12th rep becomes tough to complete, resting 1 minute or less between sets. Always error on the side of caution, rest as needed, especially if you are just starting out.
If you follow these simple changes, your "fat-loss" workout will be more optimal.
So the question begs, how can we tweak the example workout in the previous post to be more efficient? It's actually quite simple. Three steps:
1.) Reverse the order - weights first, cardio second
2.) Change the muscle groups - from small muscles to large muscles, and in the right order
3.) Do 12 reps, with the 12th rep being tough to complete
Let's go over these one-at-a-time.
1.) Reverse the order - weights first, cardio second. Why? Because it burns fat more efficiently. In short, lifting weights first (with large muscle groups in the right order -- see #2 in a bit) will deplete your body's stored energy (glycogen) faster than cardio itself (unless it's high intensity interval training or HIIT style of cardio). You need to do that in order to use fat as fuel. So, if you lift weights first, your cardio afterwards will be to burn mostly fat. Also, after you're done, your body will continue to burn calories due to EPOC (excess post oxygen consumption) because your muscles, worked via weights, need energy to recover. The other way around simply burns less fat.
2.) Change the muscle groups. Why? In short, because larger muscles, exercised in the right order, will cause you to burn more energy (glycogen) and thus more calories, and get you into your fat tank faster. Hips ab/adductors, arms, and core are all considered Type I small muscles, and they do not require a lot of energy to work. Contrast this with your legs (quads, hamstrings, and glutes), chest, back (lats), and shoulders. These are primarily Type II muscles, which produce a lot of force and power, but require a lot of energy. Weight train in this order: Legs, Chest, Back, Shoulders (LCBS). Largest muscles first, then separate your chest and shoulders with back, so it's a Push->Pull->Push workout, better balance, and more rest for your triceps, which work in most "Push" exercise. LCBS, don't forget that order, it's important.
3.) Do 12 reps, with the 12th rep being tough to complete. Most folks lift either way too light (gals) or way too heavy (guys). Do 12 reps, this is in the "Endurance" range, best for weight loss. Don't worry, gals, you won't get big and bulky (more on that in another post). And guys, put your ego aside, have good form, lower your weight, go through a full range-of-motion, without swinging and using momentum, and get 12 good reps. And do that for 3+ sets.
Here's a simple program you could complete in about 1 hour, do each for 3 sets of 12 reps, progressively adding weight until the 12th rep becomes tough to complete, resting 1 minute or less between sets. Always error on the side of caution, rest as needed, especially if you are just starting out.
- Dynamic Warmup - (5 minutes)
- Legs - Squats (3x12)
- Chest - Bench (3x12)
- Back - Lat Pulldowns (3x12)
- Shoulders - Arnold Press with Dumbbells (3x12)
- Cardio - Elliptical or Treadmill, any pace (20 minutes)
- Cooldown/Stretch - (10 minutes)
If you follow these simple changes, your "fat-loss" workout will be more optimal.
Monday, April 16, 2012
Losing Fat
Nearly 5 months into my Personal Training studies, and I've learned so much about the human body, about nutrition, about the body's energy systems, about workouts, and about a lot of other details I'd have trouble listing down. To be sure, it's been a worthwhile journey, something I will always look fondly on, and will be a part of me forever. It's the foundation for a lifetime of continued learning, and I want to pursue this at the highest levels next, something I will gear up for and achieve.
Probably the single most important concept I've learned is how the body uses (and loses) fat most efficiently. Most people want to lose weight, I think that's the observation I've made when seeing people with trainers in the gym, and people in the gym in general.
You look at the layout of a gym, and it's really geared towards people who want to lose weight. About 50% or more of a gym is filled with cardio machines, space for spinning, yoga, zumba, or other cardio or fitness classes. About 25% is filled with weight "machines" meant more for novices to weight training and such. And about 25% or less is filled with free weights or more advanced weight training equipment. Of course, that's generic, and just the gyms I've visited in the past few years. You'll always have your exceptions, like Gold's Gym, which caters towards a different crowd, and has a different layout. But, the popular gyms like 24, ClubOne, ClueSport, or Equinox typically have this type of breakdown, catering to their clientele.
Most people think that a scale determines your weight, and hence your overall fitness. If the scale reads lower, then that's good. If it reads higher, that's bad. They measure their progress strictly by how many pounds are measured on their scale. So, "losing weight" is simply "losing pounds", and for most folks, it doesn't matter where those pounds come from, just as long as the scale is lower.
Take, for example, a typical female who wants to lose weight. Her routine is to static stretch, then jog/run on a treadmill for 30 minutes, then do some targeted resistance training, maybe some hip ad/abductor machines, some core work, and some arms. She'll do zumba, dance, maybe squeeze in a spinning class, a yoga class, or a body pump class to mix it up. She'll do this for years and probably be fit, have great cardio, lose a few pounds, and probably look and feel much better than she did when she started. So, the question is, what's wrong with that?
Well, nothing's "wrong" with that at all. That's great! And it's much better than another person who didn't do anything for as many years. But, the main issue is the efficiency at which she reached her goals, and what she actually "lost" in terms of weight in the process.
Let's rewind a bit and take some measurements of the female before she started her routine. Let's say she initially weighed 5'2", 165 lbs,was 35 years old, and had 40% body fat. Technically, her BMI (at 30.18) and her body fat percentage (>32%) would put her in the "Obese" Category. A good goal for her could be a BMI of 24.9, which is a "normal" BMI. This would be 135 lbs. That's 30 lbs. lost ... 30 lbs of FAT!
Let me say that again, 30 lbs. of FAT! At 165 lbs and 35% body fat, she would have 66 lbs. of fat. If she lost 30 lbs. of FAT and maintained her lean body mass (the rest minus the fat), she would weigh 135 lbs and at 26.7% body fat. That would be an amazing accomplishment, to lose 13.3% of her body fat. To do that safely, and with everything ideal, it would take between 15-30 weeks to lose those 30 lbs. of fat.
Now, contrast this to a case where you just talked about weight. Lose 30 lbs. sure. But if those 30 lbs. were 10 lbs of fat, 15 lbs. of muscle, and 5 lbs. of water, would that be the same thing? Obviously not! Losing muscle to lose weight is not good. Losing water to lose weight is not good. What matters most is the fat loss, losing the excess adipose tissue, which can be so detrimental to your health.
The next question is ... how do we tweak what the female did in terms of working out to maximize the efficiency of the fat burn? Good question ... wait for the next blog entry and I'll share that with you.
Probably the single most important concept I've learned is how the body uses (and loses) fat most efficiently. Most people want to lose weight, I think that's the observation I've made when seeing people with trainers in the gym, and people in the gym in general.
You look at the layout of a gym, and it's really geared towards people who want to lose weight. About 50% or more of a gym is filled with cardio machines, space for spinning, yoga, zumba, or other cardio or fitness classes. About 25% is filled with weight "machines" meant more for novices to weight training and such. And about 25% or less is filled with free weights or more advanced weight training equipment. Of course, that's generic, and just the gyms I've visited in the past few years. You'll always have your exceptions, like Gold's Gym, which caters towards a different crowd, and has a different layout. But, the popular gyms like 24, ClubOne, ClueSport, or Equinox typically have this type of breakdown, catering to their clientele.
Most people think that a scale determines your weight, and hence your overall fitness. If the scale reads lower, then that's good. If it reads higher, that's bad. They measure their progress strictly by how many pounds are measured on their scale. So, "losing weight" is simply "losing pounds", and for most folks, it doesn't matter where those pounds come from, just as long as the scale is lower.
Take, for example, a typical female who wants to lose weight. Her routine is to static stretch, then jog/run on a treadmill for 30 minutes, then do some targeted resistance training, maybe some hip ad/abductor machines, some core work, and some arms. She'll do zumba, dance, maybe squeeze in a spinning class, a yoga class, or a body pump class to mix it up. She'll do this for years and probably be fit, have great cardio, lose a few pounds, and probably look and feel much better than she did when she started. So, the question is, what's wrong with that?
Well, nothing's "wrong" with that at all. That's great! And it's much better than another person who didn't do anything for as many years. But, the main issue is the efficiency at which she reached her goals, and what she actually "lost" in terms of weight in the process.
Let's rewind a bit and take some measurements of the female before she started her routine. Let's say she initially weighed 5'2", 165 lbs,was 35 years old, and had 40% body fat. Technically, her BMI (at 30.18) and her body fat percentage (>32%) would put her in the "Obese" Category. A good goal for her could be a BMI of 24.9, which is a "normal" BMI. This would be 135 lbs. That's 30 lbs. lost ... 30 lbs of FAT!
Let me say that again, 30 lbs. of FAT! At 165 lbs and 35% body fat, she would have 66 lbs. of fat. If she lost 30 lbs. of FAT and maintained her lean body mass (the rest minus the fat), she would weigh 135 lbs and at 26.7% body fat. That would be an amazing accomplishment, to lose 13.3% of her body fat. To do that safely, and with everything ideal, it would take between 15-30 weeks to lose those 30 lbs. of fat.
Now, contrast this to a case where you just talked about weight. Lose 30 lbs. sure. But if those 30 lbs. were 10 lbs of fat, 15 lbs. of muscle, and 5 lbs. of water, would that be the same thing? Obviously not! Losing muscle to lose weight is not good. Losing water to lose weight is not good. What matters most is the fat loss, losing the excess adipose tissue, which can be so detrimental to your health.
The next question is ... how do we tweak what the female did in terms of working out to maximize the efficiency of the fat burn? Good question ... wait for the next blog entry and I'll share that with you.
Wednesday, February 29, 2012
Control
I'm not a control freak, far from it. But, I had a talk recently with my long time mentor about control and it made me think a little differently about it. It's easy enough to know right from wrong most times. You don't do harm to others, you try to be honest, you try to do the right things. And for the most part, we live our lives that way. Of course, like anything in life, there's the exceptional cases, where life takes a turn, where you get swept up in helping others, pursuing your fancy, or simply spending time away from your core. To put it bluntly, to lose a bit of control and focus. It's when this becomes unbalanced, when it becomes apparent that you're spending too much time away from your core, that it becomes an issue.
So, then the question is, what causes this and how do I react to it? To me, the cause is very simple, and has been consistent throughout my life. My reaction, on the other hand, has been something very interesting for me to study and reflect on. Sometimes, I feel like I don't have any control at all, I simply just react and after several hours of doing whatever, I shake my head an wonder why I spent all that time and energy there, again, away from my core. I guess I'm a "nice guy", sometimes "too nice" and folks tend to take advantage of that. That's fine, I'm not worried about that so much. But, I do wonder about my time and energy, that it can spent more at my core.
My friend who may be reading this, I pray that you find peace in handling these types of situations, become aware of the imbalance that may occur, and react accordingly to bring you back to your core. And you know what I mean by "core" ... what's most important in your life, whatever that is.
So, then the question is, what causes this and how do I react to it? To me, the cause is very simple, and has been consistent throughout my life. My reaction, on the other hand, has been something very interesting for me to study and reflect on. Sometimes, I feel like I don't have any control at all, I simply just react and after several hours of doing whatever, I shake my head an wonder why I spent all that time and energy there, again, away from my core. I guess I'm a "nice guy", sometimes "too nice" and folks tend to take advantage of that. That's fine, I'm not worried about that so much. But, I do wonder about my time and energy, that it can spent more at my core.
My friend who may be reading this, I pray that you find peace in handling these types of situations, become aware of the imbalance that may occur, and react accordingly to bring you back to your core. And you know what I mean by "core" ... what's most important in your life, whatever that is.
Wednesday, February 22, 2012
Lent 2012
This Lenten Season is upon us, a time to reflect and review, take inventory of life itself, it's meaning, and how to better it. Last year during Mass the Sunday before Ash Wednesday, I bought a book called "Lenten Grace" which was put together by Catholic Nuns and Sisters to reflect on each day of Lent. Each day, they review a passage in the Bible, then discuss it's meaning, then offer a prayer. I think it's a great way to spend a few moments with God, to stop living so quickly, and reflect on many positive words of wisdom.
Whatever you're "giving up" for Lent, whatever your doing for Lent to honor God, know that there are many that share your journey. I like to think of this time as something very beautiful and positive, not something restrictive or abstained at all. To get closer to God, to me, is always what feels best.
I pray for you, my friend, that this Lenten Season and Journey brings you peace and happiness, and positive thoughts and energy. May God Bless you this season and always, and may you find purpose and beauty in this time and experience.
Whatever you're "giving up" for Lent, whatever your doing for Lent to honor God, know that there are many that share your journey. I like to think of this time as something very beautiful and positive, not something restrictive or abstained at all. To get closer to God, to me, is always what feels best.
I pray for you, my friend, that this Lenten Season and Journey brings you peace and happiness, and positive thoughts and energy. May God Bless you this season and always, and may you find purpose and beauty in this time and experience.
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