Weights After 40

Strength training is important regardless of your age; however, after 40 years of age, the human body begins to lose muscle mass more quickly.

It stinks to get old! 😂

Recently, I've been focusing more on lifting heavier weights and incorporating more strength sessions into my weekly routines.  I can definitely feel the difference.

If you are interested in a simple weight-bearing routine, here's a plan for you.  The moves are simple but effective.

All you need is a pair of lighter and heavier dumbbells.  If you only have one pair, that's fine, just modify the moves and either increase or decrease the number of repetitions.

Do 8 to 10 repetitions for each exercise before moving on to the next one.  Limit your rest between movements to no more than 15 to 30 seconds.

1.  Squat while holding one or two dumbbells

2.  Pushups

3.  Reverse Lunges while holding one dumbbell

4.  Single-arm Row while in a lunge position (10 reps on each side)

Repeat this series 3 times

1.  Plank for 30 seconds

2.  Reverse Fly

3.  Hip Bridge Thrust with a weight on your pelvis

4.  Bicep Curls

Repeat this series 3 times

Don't forget to warm up and cool down!

A Gift that You Cannot Lose

Merry Christmas to all!!

I was reading Isaiah today, and I came across some magnificent verses.  God says ...

"My righteousness is near; my salvation is gone forth, and mine arms shall judge the people; the isles shall wait upon me, and on mine arm shall they trust.  Lift up your eyes to the heavens, and look upon the earth beneath: for the heavens shall vanish away like smoke, and the earth shall wax old like a garment, and they that dwell therein shall die in like manner: but my salvation shall be for ever, and my righteousness shall not be abolished."  Isaiah 51:5, 6

In keeping with the context, the Lord is speaking to Israel directly; however, He speaks to "the isles," a definite reference to other countries.  He also promises that Christ the Savior will be for a "light of the Gentiles."  (Is. 42:6)

God makes clear that His salvation is for all, both Jew and Gentile.  With that in mind, we may safely say that all who call upon Christ will receive eternal life.  This life has no end, and it cannot be lost.

Notice the verses; see how God emphasizes His righteousness and no one else's?  "My righteousness is near..."  "My righteousness shall not be abolished..."  Notice also, how God emphasizes His strength to save?  He does not lift up man's works; He exalts His power to redeem.  "My salvation is gone forth..."  On mine arm shall they trust..."  "My salvation shall be forever..."

Jesus the Messiah is the embodiment of the Father's righteousness and salvation.  "For he hath made him to be sin for us, who knew no sin; that we might be made the righteousness of God in him."  (II Co. 5:21)

The individual who humbles himself or herself to place repentant faith in the Messiah has God's righteousness transferred to his or her "spiritual bank account."  

This righteousness cannot be abolished.  This salvation is forever.  You see, your salvation doesn't depend upon you.  It never did, and it never will.  You can't earn it, and you can't keep from losing it.  Your salvation is dependent upon the righteousness of God transferred to you through the channel of childlike faith, faith in the sufficiency of Jesus' work on the cross.

You and I will fail.  We will have victories and defeats.  We may even commit an atrocious sin that would greatly shame the name of Christ (forbid it, but it is possible); however, this doesn't change the nature of God's righteousness.  His righteousness is still forever.  His salvation is still forever.  That doesn't mean that we should sin because salvation cannot be lost.  On the contrary, we should be humbled by the pleasure of being God's child and seek to serve Him fervently and devotedly.

But in the end, good living doesn't gain or keep salvation.  Good living is an effect of salvation, not an appropriation of it.  In order to be eternally secure, I need something far more reliable than my shaky "good works."  I need something unmoveable, something eternal, something flawless.  That "something" is the righteousness of God, found in the Person of His precious Son Jesus the Messiah, whose birth we celebrate!

Christmas decorations come and go.  Pretty Christmas trees die, and their needles fall off.  Families come and go, and eventually "the heavens shall vanish away like smoke, and the earth shall old like a garment, and they that dwell therein shall die in like manner," but the righteousness of my God, the righteousness that He gave to me when I asked Him for it many years ago, shall never be abolished.

Glory to God in the highest, and on earth peace, good will toward men!!

A Christmas Change of Plans

For my birthday, my wife's Dad and Mom had gifted to me some tickets to see the Ark Encounter.

As we anticipated going this past Thursday, I had one eye on the weather and one on our plans.

We awoke Thursday morning "on vacation," but I happened to check the schedule for the Ark Encounter.  Wouldn't you know, they posted a closing notice for Friday, the day we planned on going.

So ... I worked from home, and we decided to save the trip till next week.

Good thing we did.  The winter cyclone that swept across the US left our roads very icy and dangerous.

We praise the Lord for keeping our heat going through this very cold spell.  We thank Him for keeping us from being stranded near an exhibit that wasn't open.  We thank Him for a nice home in which to be "stranded" instead.

We also thank Him for technology which allowed us to video chat with relatives today.  

Most of all, we thank God for His dear Son.  The Lord Jesus Christ should be the center of our thoughts and celebrations this Christmas.  Praise God for His gift of eternal life!

"Behold my servant, whom I uphold; mine elect, in whom my soul delighteth; I have put my spirit upon him: he shall bring forth judgment to the Gentiles ... He shall not fail nor be discouraged, till he have set judgment in the earth: and the isles shall wait for his law."  Isaiah 42:1, 4

Some Lessons about False Teachers

I happen to be working my way through the epistle to Titus for Sunday School, so here are some lessons that I have gleaned from chapter one, verses ten through sixteen.

For there are many unruly and vain talkers and deceivers, specially they of the circumcision:

1.  False teachers can exhibit an unsubjected spirit toward authority.

Beware of religious people who have a distaste for God-ordained authority.  Peter tells us that these people "despise government," and that they are not afraid to rail against authority. (II P. 2:10)

2.  They can be religious people who speak vanity and lies.

Did you ever have a "religious" conversation with someone and walked away wondering "what was the point?"  If so, then you may be able to recognize the useless and deceptive talk of a false teacher and his disciples.

Whose mouths must be stopped, who subvert whole houses, teaching things which they ought not, for filthy lucre's sake.

3.  They overturn households with their false doctrine.

Subvert means to flip something over.  The same Greek word is used when Jesus "overturned" the tables of the money changers.

If you let a false teacher go, he or she will destroy households and lead people astray.  Notice how they prey upon the weak and emotional?  Reference II Timothy 3:6 where Paul points out "silly women" as a favorite target for false teachers.

One of themselves, even a prophet of their own, said, The Cretians are alway liars, evil beasts, slow bellies.

4.  Not even their own friends can stomach them.

Evil character and bad behavior aren't appreciated by anyone, not even the world's own.  

Beware of a professing Christian whose reputation isn't known for being good.  Sometimes these deceivers pretend that they are "persecuted" by others for being godly; however, even a casual examination of the facts will likely reveal otherwise.

This witness is true. Wherefore rebuke them sharply, that they may be sound in the faith; Not giving heed to Jewish fables, and commandments of men, that turn from the truth.

5.  Don't be afraid to label them for who and what they are.

Paul says simply, "This witness is true."  You don't need to be mean and vindictive, but don't downplay the severity of a false teacher's sins either.

6.  Some false teachers and their disciples can be rescued from their errors. 

If the group with whom Paul was dealing was beyond hope, Paul wouldn't have insisted on a sharp rebuke with the intention of converting them from the error of their ways.

I am humbled and encouraged by the fact that God wants to restore people, all people.  Sometimes, we can be downright mean.  Sometimes we confront people not to restore them but to get back at them.  God doesn't do this.  Even in His harshest rebukes, God's interest is in the recipient's welfare.  Don't believe me?  Study God's dealings with Israel in the prophets of the Old Testament.

Unto the pure all things are pure: but unto them that are defiled and unbelieving is nothing pure; but even their mind and conscience is defiled.

7.  They find fault in innocent things while neglecting the wickedness of their own hearts.

It's possible that these particular false teachers were trying to mingle dietary ritualism with salvation and Christian living.  We know that was the case in I Timothy 4:1-5 where Paul warned of ungodly men who were "commanding to abstain from meats which God hath created to be received with thanksgiving of them which believe and know the truth."  They were also saying that marriage was evil.  Fools.  

A false teacher loves to pick on people for things that simply aren't evil, but somehow, they artfully overlook the degradation of their own character.

For the genuine false teacher and false professor, his or her heart hasn't been purified by faith (Acts 15:9); therefore, this individual can't honor God with good works because any work that he does is outside of Christ.  Also, this person's mind is often so twisted, that he can't even understand what a good work is.

They profess that they know God; but in works they deny him, being abominable, and disobedient, and unto every good work reprobate.

8.  They insist that they follow God, but their actions say otherwise.

Don't believe what someone tells you.  Believe what their life shows you.  Now, we don't need to be skeptical and suspicious grumps, but we need not be naive either.  Keep your eyes and ears open.

Not Submitted

I've had some discussions recently with folks who attend a Church of Christ. 

They believe that baptism and belief in Christ are needed for salvation .

While we could say many things about this false doctrine, it all boils down to Romans 10:3, 4:

For they being ignorant of God's righteousness, and going about to establish their own righteousness, have not submitted themselves to the righteousness of God. For Christ is the end if the law for righteousness to every one that believeth.

Salvation will never be Christ plus something but rather Christ plus nothing. 

In Jesus, I have genuine righteousness, the kind that can't be earned by any work.

I will greatly rejoice in the LORD, my soul shall be joyful in my God; for he hath clothed me with the garments of salvation, he hath covered me with the robe of righteousness, as a bridegroom decketh himself with ornaments, and as a bride adorneth herself with her jewels. himself with ornaments, and as a bride adorneth herself with her jewels. Isaiah 61:10

Blueberry and Cinnamon

I'm always experimenting with smoothie flavors.  Recently, I've been adding plant-based protein powder. 

This can make the smoothie gritty, so any good flavor combos are always welcome in an attempt to make it more palatable.

Here's the recipe,

1 cup of milk

1 scoop of protein powder

1 cup of frozen blueberries

1/2 of a frozen banana

1\4 teaspoon of vanilla extract

Dash of cinnamon

This will give you about 10 grams of protein in your smoothie.

Next time, I'm trying cardamom with the blueberries.  I love blueberry and cardamom ice cream, so why not?

Building up Endurance

 

My run this evening.  

For those who run regularly, this is a bit comical; but I love running even though I'm not good at it.

I did an interval run of 2 min walking and 2 min running ... mostly.  Sometimes I skipped the walk and kept running for two run periods.  

Next time, I'm going to set my timer for progressively longer periods of walking while keeping the same recovery time.  Example:  walk 2 min, run 2 min, walk 2 min, run 2.5 min etc.  

You get the idea.  I'll post those results after I try it out.

It was a lovely evening for a run.  I spent a good part of the day driving due to work commitments, so getting out this evening was awesome.

Tools to Build a Strong Grip

 I have tried many hand and forearm strengthening tools, but I don't like any of them as much as I like therapy putty.

In Sandra's efforts to rehabilitate her broken wrist, we purchased her four levels of therapy putty: extra soft, soft, medium, and firm.

I decided to try the hardest one, and I must say, it feels the best on the hands.  It doesn't tear up the palm of your hand like some hand-strengthening tools do.

It contours to the hand while using and enables you to work more of the fingers in a full range of motion.

It's a little pricey but well worth the money.