I started my back-to-basics workout a couple weeks ago, as I explained in my last post. I had originally planned on doing Squats in the morning and Pushups in the evenings on a Mon - Wed - Fri schedule; and then Crunches on a Tue - Thu - Sat schedule. However, within the first 3 days I made some significant changes to that routine.
The first thing that I realized was that breaking up the exercises like this kept me from really pushing my entire body hard. Sure, my chest, arms and shoulders were shaking after the pushups, but I wasn't breathing hard and could barely work up a sweat. On the other hand, I never quite felt like I was "rested" because of the way the exercises were spread out.
So beginning this week, I pulled all of the exercises together into supersets and have been doing a good total-body workout on a Mon - Wed - Fri schedule. The way the program is set up, you complete 5 sets of an exercise with each workout. Thus my combined program has me completing 5 supersets, which consists of Pushups / Squats / Crunches with no rest in between exercises. I rest for a minute or two between supersets and focus on good form and steady breathing.
Here's what Day 1 looked like:
Superset 1 - 10 Pushups / 13 Squats / 15 Crunches (rest)
Superset 2 - 12 Pushups / 16 Squats / 18 Crunches (rest)
Superset 3 - 7 Pushups / 9 Squats / 10 Crunches (rest)
Superset 4 - 7 Pushups / 9 Squats / 10 Crunches (rest)
Superset 5 - Max Pushups / Max Squats / Max Crunches
Believe me, by the time I was finished with this 20-minute workout I was breathing heavy, sweating like crazy, and my heart was pounding like I'd just run a race. Obviously you can go a little easier by resting between exercises and resting a bit more between supersets, but the point is that you can also get a great workout with these basic bodyweight exercises.
One final thing I noticed is that having a full day "off" really helped with my recovery, and I did feel stronger on each new workout day. I don't know that I'll hit 100 pushups, 200 squats and 200 crunches by the 6-week mark, but 50/100/100 isn't out of the question!
Train hard and pray harder,
~Brandon
Friday, March 26, 2010
Monday, March 8, 2010
Back-to-Basics Workout
Fancy gyms and hi-tech home exercise equipment might be the way to go for many people -- and I must admit that I certainly have my share of free weights, benches and machines -- but there's definitely something to be said for good old-fashioned bodyweight routines. Frankly, I'm more impressed by someone who can bust out 100 pushups or 25 chinups than some musclehead with giant pecs and a massive uni-ab.
So I've decided to try something different with my workouts.
For the next 6 weeks, I'm going to be combining three bodyweight programs that you can get for free online: 100 Pushups, 200 Squats, and 200 Situps
First of all, before you start freaking out on me, it's not actually 200 situps; it's 200 crunches. Situps are horrible for your back, so don't do them. Of course, there are plenty of fitness gurus who recommend that you avoid crunches and do planks (and side-planks) instead. Personally, I've found the plank exercises to be effective, but they just don't seem to strengthen my lower back as much as doing crunches.
The programs I'll be doing are designed to get you to the 100/200/200 goals by the end of 6 weeks, but you can easily extend the program if you need more time.
On Mon - Wed - Friday I'll be doing Squats in the morning and Pushups in the evening. On Tue - Thu - Sat I'll be doing Crunches.
There are several nice things about this workout plan:
1) no gym necessary
2) no equipment necessary
3) focuses on large muscle groups
4) focuses on relative strength
5) about 15 minutes per workout
Stay tuned over the next several weeks and I'll keep you updated on my progress!
Train hard and pray harder,
~Brandon Jubar
So I've decided to try something different with my workouts.
For the next 6 weeks, I'm going to be combining three bodyweight programs that you can get for free online: 100 Pushups, 200 Squats, and 200 Situps
First of all, before you start freaking out on me, it's not actually 200 situps; it's 200 crunches. Situps are horrible for your back, so don't do them. Of course, there are plenty of fitness gurus who recommend that you avoid crunches and do planks (and side-planks) instead. Personally, I've found the plank exercises to be effective, but they just don't seem to strengthen my lower back as much as doing crunches.
The programs I'll be doing are designed to get you to the 100/200/200 goals by the end of 6 weeks, but you can easily extend the program if you need more time.
On Mon - Wed - Friday I'll be doing Squats in the morning and Pushups in the evening. On Tue - Thu - Sat I'll be doing Crunches.
There are several nice things about this workout plan:
1) no gym necessary
2) no equipment necessary
3) focuses on large muscle groups
4) focuses on relative strength
5) about 15 minutes per workout
Stay tuned over the next several weeks and I'll keep you updated on my progress!
Train hard and pray harder,
~Brandon Jubar
Saturday, February 13, 2010
My Disciplined Meal Plan
When discussing "discipline" as a process, I mentioned the fact that I have limited my food selection during the week so that it is more convenient for me to eat healthfully. The main reason that I have failed at changing my eating habits in the past is because junk food is generally more convenient to grab when you're on the run. I mean, who has the time to come up with creative breakfasts, lunches and dinners every day?
But I don't like it when health and fitness gurus make general statements like that (i.e. limit the variety of your meals) and then force you to buy their $40 ebook in order to get the details... so below you'll find my current meal plan. It's loosely based on the Paleolithic Diet, though I do indulge in black coffee and green tea in addition to drinking water with every meal and snack.
Breakfast: 2 hard-boiled eggs, 1 banana, and a 20 oz. cup of black coffee
Mid-morning Snack: 1/4 cup of roasted almonds (or mixed nuts) and 1 apple
Lunch: Tuna or chicken breast w/mustard wrapped in leaf lettuce and 12 baby carrots
Afternoon Snack: 1/4 cup of roasted almonds (or mixed nuts) and 1 apple (or banana)
Dinner: Stir Fry. I sauté about 2 cups of whatever fresh veggies I have handy (peppers, onions, squash, broccoli, carrots, etc.) in extra virgin cold pressed olive oil, and throw in some lean protein (chicken breast, pork, lean beef, fish), and add whatever spices strike my fancy that evening (except salt).
I don't get bored with breakfast, lunch and snacks because I'm too busy to care. These foods are both convenient and healthy, which fuels the temple and reduces my stress level because I don't have to worry about it. I've also found that by eating about every 3 hours, I've gotten to the point where I can't eat as much as I did just a couple weeks ago and I'm never, ever truly hungry. I eat for fuel, not because I'm feeling famished!
As for dinners, by changing up the mix of veggies, the length of time I cook them (crispy or softer), the spices I use, and the type of meat, I can make dinner taste differently each night. The biggest change has been keeping stocked up on enough veggies because I'm not using potatoes, pasta or white rice (though I've mixed in some wild rice a couple times).
That's my Monday through Friday meal plan. On the weekends I'm a little more lax, but not much. I still focus on large amounts of fruits and veggies, with ample lean protein.
Perhaps you have a different food selection that you prefer, and Lord knows there are plenty of diet programs out there from which to choose. So choose one, select a few meals and snacks that you can easily prepare and eat every weekday, and try this for a few weeks. Building the discipline is the key.
Train hard and pray harder,
~Brandon
But I don't like it when health and fitness gurus make general statements like that (i.e. limit the variety of your meals) and then force you to buy their $40 ebook in order to get the details... so below you'll find my current meal plan. It's loosely based on the Paleolithic Diet, though I do indulge in black coffee and green tea in addition to drinking water with every meal and snack.
Breakfast: 2 hard-boiled eggs, 1 banana, and a 20 oz. cup of black coffee
Mid-morning Snack: 1/4 cup of roasted almonds (or mixed nuts) and 1 apple
Lunch: Tuna or chicken breast w/mustard wrapped in leaf lettuce and 12 baby carrots
Afternoon Snack: 1/4 cup of roasted almonds (or mixed nuts) and 1 apple (or banana)
Dinner: Stir Fry. I sauté about 2 cups of whatever fresh veggies I have handy (peppers, onions, squash, broccoli, carrots, etc.) in extra virgin cold pressed olive oil, and throw in some lean protein (chicken breast, pork, lean beef, fish), and add whatever spices strike my fancy that evening (except salt).
I don't get bored with breakfast, lunch and snacks because I'm too busy to care. These foods are both convenient and healthy, which fuels the temple and reduces my stress level because I don't have to worry about it. I've also found that by eating about every 3 hours, I've gotten to the point where I can't eat as much as I did just a couple weeks ago and I'm never, ever truly hungry. I eat for fuel, not because I'm feeling famished!
As for dinners, by changing up the mix of veggies, the length of time I cook them (crispy or softer), the spices I use, and the type of meat, I can make dinner taste differently each night. The biggest change has been keeping stocked up on enough veggies because I'm not using potatoes, pasta or white rice (though I've mixed in some wild rice a couple times).
That's my Monday through Friday meal plan. On the weekends I'm a little more lax, but not much. I still focus on large amounts of fruits and veggies, with ample lean protein.
Perhaps you have a different food selection that you prefer, and Lord knows there are plenty of diet programs out there from which to choose. So choose one, select a few meals and snacks that you can easily prepare and eat every weekday, and try this for a few weeks. Building the discipline is the key.
Train hard and pray harder,
~Brandon
Friday, February 12, 2010
Discipline: Process & Outcome
In a recent post, I stated that I believe that discipline is the key to success. Of course, how you interpret "discipline" may be different than how I interpret it. When I say the word, I envision the internalization of rules of conduct that help to achieve and improve a higher level of self-control. In other words, discipline is both process and outcome.
For example, as I try to become more disciplined regarding the way I fuel my "temple," I have both process and outcome in mind. The outcome is that I achieve a state where I have balanced my body through proper nutrition to the point where I have virtually eliminated cravings, and everything I consume is through conscious choice rather than in response to some uncontrollable desire.
The process portion of the discipline is a bit different. I've found that I tend to be undisciplined when I am inconvenienced. When I'm in a rush, it always seems easier to grab something unhealthy than to try to come up with something healthy to eat. And let's face it: most convenience foods are highly processed nutritional nightmares! So the discipline I use to overcome that is to eat a lot of the same things. By limiting the variety of foods I eat during the week, it becomes much easier (i.e. convenient) to eat healthfully.
Do I get "bored" with my limited selection? Eventually, yes. But I've made it convenient to eat those healthy foods, so "convenience" is not an issue and "boredom" is far too lame an excuse. What the occasional food boredom has led me to do is get creative with various seasonings, and to venture out and try new fruits and vegetables that add to the variety.
Over time, the strict discipline of my limited food selection will grow into a much more varied selection of healthful foods that are enjoyable to eat. At that point, I will hopefully have developed the (unconscious) habit of eating right; and the meaning of "discipline" will focus more on the (conscious) choice of whether or not I indulge in an occasional rich and fattening meal, a dessert, or a cocktail.
Whatever you do, don't be afraid of the word "discipline". Don't see discipline as a punishment or some severe and austere plan to make you unhappy (unless that's what you desire, I suppose). When training the temple, an effective way to view discipline is as both process and outcome. Further definition is up to you!
Train hard and pray harder,
~Brandon
For example, as I try to become more disciplined regarding the way I fuel my "temple," I have both process and outcome in mind. The outcome is that I achieve a state where I have balanced my body through proper nutrition to the point where I have virtually eliminated cravings, and everything I consume is through conscious choice rather than in response to some uncontrollable desire.
The process portion of the discipline is a bit different. I've found that I tend to be undisciplined when I am inconvenienced. When I'm in a rush, it always seems easier to grab something unhealthy than to try to come up with something healthy to eat. And let's face it: most convenience foods are highly processed nutritional nightmares! So the discipline I use to overcome that is to eat a lot of the same things. By limiting the variety of foods I eat during the week, it becomes much easier (i.e. convenient) to eat healthfully.
Do I get "bored" with my limited selection? Eventually, yes. But I've made it convenient to eat those healthy foods, so "convenience" is not an issue and "boredom" is far too lame an excuse. What the occasional food boredom has led me to do is get creative with various seasonings, and to venture out and try new fruits and vegetables that add to the variety.
Over time, the strict discipline of my limited food selection will grow into a much more varied selection of healthful foods that are enjoyable to eat. At that point, I will hopefully have developed the (unconscious) habit of eating right; and the meaning of "discipline" will focus more on the (conscious) choice of whether or not I indulge in an occasional rich and fattening meal, a dessert, or a cocktail.
Whatever you do, don't be afraid of the word "discipline". Don't see discipline as a punishment or some severe and austere plan to make you unhappy (unless that's what you desire, I suppose). When training the temple, an effective way to view discipline is as both process and outcome. Further definition is up to you!
Train hard and pray harder,
~Brandon
Tuesday, February 2, 2010
Breadless Sandwich Wraps
I'm not carbophobic, but I do try to stay away from foods that contain refined white flour, which includes things like donuts, bagels, pasta, and (you guessed it) breads. Of course, this means I have to be a bit creative when it comes to lunchtime because a sandwich is certainly out of the question!
What I've been doing for a couple of weeks now is to make myself a sandwich wrap. But instead of using some sort of tortilla, I use a couple pieces of leaf lettuce. I lay them side-by-side, overlapping each other about halfway, spread on a bunch of tuna or chicken salad (both made with jalapeno mustard and NO mayo), and then roll it up.
It's an excellent, healthy "sandwich wrap", but without all of bread.
Train hard and pray harder,
~Brandon
What I've been doing for a couple of weeks now is to make myself a sandwich wrap. But instead of using some sort of tortilla, I use a couple pieces of leaf lettuce. I lay them side-by-side, overlapping each other about halfway, spread on a bunch of tuna or chicken salad (both made with jalapeno mustard and NO mayo), and then roll it up.
It's an excellent, healthy "sandwich wrap", but without all of bread.
Train hard and pray harder,
~Brandon
Monday, February 1, 2010
Discipline is the Key
If simply reading about something would make it happen in your life, I'd be the CEO of my own media company, sporting 6-pack abs while running the company from my yacht. But unfortunately, all the knowledge in the world won't help you if you don't take action. And all the action in the world won't help you if you don't have discipline.
I don't even know how many fitness books I've read over the years. I've learned so much about diet and exercise that you'd think I was studying to be a personal trainer and certified dietician! Yet with all that knowledge, I still find myself struggling to lose weight and stay in shape.
The typical pattern is that I'll read a book (or ebook) and then immediately take action. I start making changes to my diet. I create my exercise charts and start on the new workout routine. And generally speaking, I start seeing results within the first week. Awesome!
But than life happens. Something comes up and I miss a workout. Then I go out to dinner and splurge on something not on the program. Then I miss another workout, eat another bad meal... then I'm back to my old habits and on to reading the next book.
What I've been lacking is discipline. The discipline to stick with the new lifestyle I design for myself. The discipline to keep focusing on the new behaviors, even after I've messed up a bit. The discipline to understand the information, create a realistic plan that will work for me, and then focus on the goals I've set and the path I've chosen regardless of what life throws at me.
I do believe that you need a plan; but I also believe that your plan needs to include occasional indulgences (some call them "cheat meals", though it's not really cheating if it's in your plan). Likewise, your plan should include contingencies for unplanned transgressions, which would then make those deviations just another step on the journey towards a fit and fulfilling life.
I encourage you to come up with a plan that is as flexible as you need it to be, but strict enough to actually get you to your goals. But in the end, it matters little what your specific plan looks like -- provided it's based on solid information -- as long as you're disciplined about following it.
Discipline is the key!
Train hard and pray harder,
~Brandon
I don't even know how many fitness books I've read over the years. I've learned so much about diet and exercise that you'd think I was studying to be a personal trainer and certified dietician! Yet with all that knowledge, I still find myself struggling to lose weight and stay in shape.
The typical pattern is that I'll read a book (or ebook) and then immediately take action. I start making changes to my diet. I create my exercise charts and start on the new workout routine. And generally speaking, I start seeing results within the first week. Awesome!
But than life happens. Something comes up and I miss a workout. Then I go out to dinner and splurge on something not on the program. Then I miss another workout, eat another bad meal... then I'm back to my old habits and on to reading the next book.
What I've been lacking is discipline. The discipline to stick with the new lifestyle I design for myself. The discipline to keep focusing on the new behaviors, even after I've messed up a bit. The discipline to understand the information, create a realistic plan that will work for me, and then focus on the goals I've set and the path I've chosen regardless of what life throws at me.
I do believe that you need a plan; but I also believe that your plan needs to include occasional indulgences (some call them "cheat meals", though it's not really cheating if it's in your plan). Likewise, your plan should include contingencies for unplanned transgressions, which would then make those deviations just another step on the journey towards a fit and fulfilling life.
I encourage you to come up with a plan that is as flexible as you need it to be, but strict enough to actually get you to your goals. But in the end, it matters little what your specific plan looks like -- provided it's based on solid information -- as long as you're disciplined about following it.
Discipline is the key!
Train hard and pray harder,
~Brandon
Tuesday, January 26, 2010
Let's Try This Again
On January 8, 2009, I began this blog. In my very first post, one of the things I wrote was this:
"...I realized that I am being called to try something different. I feel called to use my knowledge, experience, gifts and talents to develop a new type of ministry -- a ministry that develops the individual so that he or she can then make an even greater difference in the world. For if there is one thing I have witnessed over the years, time and time again, it is that people who are healthier in body, mind, and spirit, are usually the ones who are better able to minister to others. By taking better care of themselves, they end up being better equipped to take care of the people around them."
Unfortunately, a few months later I found myself in a position where I needed to spend more time taking care of myself and my family. I was employed by a failing auto parts company, and forced to work in Juarez -- the current murder capitol of Mexico (and the world, if I'm not mistaken). I decided that much of the time that I had been devoting to online publishing should be used to prepare for and find a new job in a safer part of the country.
Well... I succeeded! After 7 months and over 75 customized resumes (not to mention the countless pages of online applications, phone interviews, etc.), I landed a better job, earning a better wage, with excellent benefits, and tremendous career potential. Oh... and did I mention that I don't have to venture into Juarez every day? (When was the last time you landed a job that drastically increased your life expectency?)
Here we are -- a year after starting this blog and 8 months since my last post -- and I'm ready to start writing once more. Over the coming weeks and months, I'll share with you the lessons I learned while searching for a new job, as well as the support and sacrifice that I needed from my family. I'll also spend some time documenting my continuing quest for fitness which, unfortunately, continues to elude me at times. And as always, there will be plenty of thoughts about faith and spirituality, which tends to be the glue that holds everything else together.
So, my friends... shall we try this again?
Train hard and pray harder,
~Brandon
"...I realized that I am being called to try something different. I feel called to use my knowledge, experience, gifts and talents to develop a new type of ministry -- a ministry that develops the individual so that he or she can then make an even greater difference in the world. For if there is one thing I have witnessed over the years, time and time again, it is that people who are healthier in body, mind, and spirit, are usually the ones who are better able to minister to others. By taking better care of themselves, they end up being better equipped to take care of the people around them."
Unfortunately, a few months later I found myself in a position where I needed to spend more time taking care of myself and my family. I was employed by a failing auto parts company, and forced to work in Juarez -- the current murder capitol of Mexico (and the world, if I'm not mistaken). I decided that much of the time that I had been devoting to online publishing should be used to prepare for and find a new job in a safer part of the country.
Well... I succeeded! After 7 months and over 75 customized resumes (not to mention the countless pages of online applications, phone interviews, etc.), I landed a better job, earning a better wage, with excellent benefits, and tremendous career potential. Oh... and did I mention that I don't have to venture into Juarez every day? (When was the last time you landed a job that drastically increased your life expectency?)
Here we are -- a year after starting this blog and 8 months since my last post -- and I'm ready to start writing once more. Over the coming weeks and months, I'll share with you the lessons I learned while searching for a new job, as well as the support and sacrifice that I needed from my family. I'll also spend some time documenting my continuing quest for fitness which, unfortunately, continues to elude me at times. And as always, there will be plenty of thoughts about faith and spirituality, which tends to be the glue that holds everything else together.
So, my friends... shall we try this again?
Train hard and pray harder,
~Brandon
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