Participants: Greg Morikone, Michael Webb, Dick Nunez
Series Code: BAS
Program Code: BAS000016
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00:01 [Disclaimer]
00:14 Stay tuned for Body & Spirit! 00:16 You wont want to miss today's show! 00:17 We're going to learn how to burn body fat. 00:48 Hello I'm Dick Nunez, Wellness Director for 00:51 the Black Hills Health and Education Center. 00:52 Welcome to Body & Spirit! 00:54 Today we're going to be going over 00:55 one of the most controversial topics 00:56 that's very badly misunderstood 00:59 and that's how to burn body fat. 01:00 The Bible tells us in the book of Proverbs 01:02 that "we're better to put a knife to our throat 01:04 "than be a person taken by appetite." 01:06 So that's makes us feel like 01:08 we're not supposed to be obese 01:10 and we feel like all the exercise we do should be 01:12 helpful but often times 01:14 we don't realize there's a missing ingredient to 01:16 how to burn body fat 01:17 and that's stimulating the muscles in order to 01:19 make the metabolism have a nice boost. 01:21 So, we're gonna do that today as we get into our exercise 01:24 So let's get started! 01:26 Joining me today will be Mike and Greg 01:29 as we get into our routine. 01:34 It's very important whenever we train the body 01:37 to do the entire body 01:39 because the stronger we get 01:40 the more calories our body's gonna be able to burn. 01:43 It's just like having a very large car 01:45 or very large truck, 01:46 the bigger it is the more gas it burns. 01:48 So as our body gets stronger 01:50 our metabolism will kick up in gear. 01:52 We're going to start by 01:53 squeezing our hands together 01:55 and we're going to push over to the side. 01:59 All the way. 02:01 Feel the chest contract. 02:02 Now we're going to come the other way. 02:04 Go all the way across. 02:05 Feel the chest contract. 02:06 And again, this can be done by anybody! 02:08 And, it doesn't have to be done 02:11 from a standing position. 02:12 You could be sitting down in a chair 02:14 and still doing this exercise. 02:16 No matter if you're 15 02:17 or 95 you can still do this! 02:19 Whether you're male or female! 02:21 These exercises will be good for you. 02:23 The stronger you are the harder you push. 02:26 If you don't have that much strength then just simply 02:29 go through the range of motion 02:31 and even that will make you much, 02:33 much more effective at moving your body 02:35 and as you get stronger you'll get built push harder 02:38 to get the type of work out you need. 02:41 Let's keep pushing across. 02:43 One after the other! 02:44 Push... 02:46 ...and push, 02:48 ...and push, 02:50 Contract the chest each time! 02:54 And push. 02:55 Let's keep it going! 02:57 And do five more! 03:02 There's 1 and 2. 03:06 Keep contracting that chest! 03:09 There's 3! 03:10 Two more times! 03:13 And 4, 03:15 And last one! 03:17 5! 03:18 Now let's bring it to the middle. 03:19 Turn your hands up and I want you to push hard! 03:22 Push a nice steady push! 03:25 Push it! 03:26 Push it as hard as you can. 03:28 Push, push... 03:29 Let's go ten more seconds! 03:31 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 03:41 Good! 03:42 Now as we always do, we want to stretch out. 03:45 Just lean back, 03:47 feel it stretching through the chest. 03:52 Now let's reach across our body. 03:59 Again you're going to reach back 04:04 and bring it across our body. 04:09 Okay. 04:11 Mike if you would, 04:12 could you get our towels for us please? 04:17 As you can see here we have our very expensive 04:20 exercise equipment again, 04:22 our towels! 04:23 -Very useful when it comes to adding some resistance. 04:26 What we're going to do is we're gonna 04:28 work the upper back muscles. 04:29 Very important to train all the major muscle groups 04:31 because they're the ones that really call for the 04:34 main metabolic action. 04:35 So we're gonna put the towels up over our head 04:38 and we're going to pull over to the side 04:44 and feel it stretch. 04:46 Now pull across the other way. 04:47 Resist yourself both ways as you do it. 04:52 Keep the tension on! 04:57 Feel it work. 05:00 Again, pull and pull. 05:07 You wanna really pull tight as if you're trying 05:11 to pull that towel right in two! 05:14 Okay, let's keep going here! 05:16 You guys keep going! 05:19 And you really wanna focus 05:23 on those muscles right here in this area. 05:24 Right in through the latissimus dorsi. 05:27 Keep the arms straight! 05:30 Contract the muscles in through here. 05:34 Okay let's do five more! 05:39 And back across! 05:44 Okay two more! 05:48 Okay good! Relax. 05:51 Okay, we wanna stretch that area out now. 05:53 Let's stretch the arm up over the head and pull. 06:01 Remember we're going to hold each stretch 06:03 for a 10 to 15 second time period. 06:06 Now switch over! 06:13 Feel that pull in through the latissimus area? 06:17 The area we were just working. 06:20 Okay relax. 06:21 Okay now we're going to work the shoulder area. 06:24 The way we're going to do the shoulders today is 06:26 we're simply gonna turn our hands like this 06:29 and we're gonna push up and then as we come down 06:32 we're going to alternate the other arm. 06:35 We're going to go up and down. 06:38 Try and give yourself a little resistance 06:40 as you push and pull down. 06:42 Use muscle against muscle. 06:46 There's various actions of muscular movement. 06:49 One's called isotonic which is resistance 06:52 through a range of motion. 06:53 One's isokinetic where the resistance is 06:56 controlled through a range of motion. 06:58 And then there's isometric which is movement against 07:00 or pressure against an immovable object. 07:03 Now what we're going to do is turn our hands to the side. 07:08 Keep going up and down. 07:10 All the way up! 07:12 All the way down! 07:17 Okay now we're going to turn our palms in 07:22 and up and down still. 07:25 Since we're not using weights 07:27 we're gonna have to do a few more repetitions 07:30 than we otherwise would. 07:31 But as we look to metabolize fat 07:34 the more we keep the movement going 07:35 the better off we are! 07:37 Rotate the hands back to the front again! 07:44 When we look to burn body fat, 07:47 obviously, aerobic exercise, 07:48 a rhythmic activity of a major muscle group 07:50 is very effective in burning fat. 07:54 When you do an aerobic training which is 07:56 resistance work -what we're doing here, 07:58 you don't burn fat while you're doing it! 08:01 However, when you rest, 08:02 then your body is metabolizing fat. 08:05 Okay keep going there! 08:07 Let's turn the palms again -in. 08:15 Reach way up! 08:17 Okay rotate them totally inward now. 08:21 So the palm is facing you. 08:24 Reach way up. 08:25 Remember, if you need to stop and relax, 08:28 put your arms down, that's fine! 08:30 Not for you guys though! 08:32 Keep going! 08:33 Okay, now let's rotate them back to the front again. 08:37 Keep pushing up! 08:42 You starting to feel that yet? 08:44 Way up high! 08:45 Okay now we're going to take the arms down to the front 08:49 now we're gonna draw the arms up and back down. 08:53 And up and down. 08:55 We're gonna to concentrate on the muscles on 08:57 the side of the neck called the trapezius muscles. 09:01 They are very long muscles. 09:02 That starts all the way up at the back of your skull 09:05 and goes down to the 12th thoracic vertebrate. 09:08 Very long muscle! 09:09 Very important for posture and neck stability. 09:18 Once again, 09:19 as we do this exercise program we're focusing on 09:21 the major muscle groups because the stronger we get 09:24 the more fat we can burn! 09:28 Up and then down. 09:30 Anytime we do this type of exercise our body 09:32 produces what are called fat burning enzymes. 09:35 When those fat burning enzymes are released 09:38 then when we do our aerobic exercise, 09:40 our walking, or our bicycling. 09:42 Whatever we want to do... 09:43 ...gardening or whatever we're doing! 09:45 We can burn more fat because our body's now more effective. 09:50 Okay, we're going to put our arms out straight 09:53 and we're gonna go out to the side, 09:56 Back in! 09:59 Now out. 10:00 And in, 10:02 and out, 10:04 and in, 10:06 out! 10:08 Good! 10:09 Keep it going! 10:10 Keep those arms nice and level. 10:12 We're gonna do three more! 10:15 1 10:18 2 10:20 and 3! 10:21 Now we're gonna just hold it there! 10:23 We're gonna try to hold it for 30 seconds. 10:24 And once again, if you have to put your arms down, 10:27 that's fine! 10:28 But we want you to really 10:29 focus on getting as much stimulation as you can 10:31 out of the exercise. 10:33 So you want to challenge yourself just a little bit. 10:35 We're not looking to cause any joint discomfort 10:38 but you might feel a little bit of muscular burning 10:40 as you do it and that's the lactic acid 10:42 that takes place through the metabolic process. 10:45 And, when that happens then the body is 10:47 going to go in to an emergency mode wanting to 10:49 produce more fuel for the muscles 10:52 and that's where the fat starts to burn. 10:54 Okay good! 10:56 Feel that? 10:57 Alright! 10:58 Okay, now we need to stretch those shoulders out. 11:00 So, we're going to bring our arm across. 11:02 Pull it all the way across and feel that nice stretch! 11:11 Okay let's go to the other side now. 11:15 Feel it stretch! 11:19 Once again, we're holding it for 11:21 about 10 to 15 seconds. 11:25 Okay good! 11:26 Let's pick up our towels again. 11:31 Now once again, because of the fact that burning fat 11:33 requires a lot of calorie stimulation to the muscles; 11:36 we're going to add resistance by 11:38 adding curls with the towel. 11:41 So, you're going to grab the towel like this. 11:43 So when you pull down on it it's going to encourage 11:46 your wrist to turn out to help you with 11:49 the suprastination position. 11:50 You're going to resist down with the other hand 11:54 and curl up and go all the way down. 11:57 Okay, go ahead and start doing that. 12:00 I want you to do 15 on each side. 12:03 Put a lot of effort into it! 12:04 You want to make sure you really focus on the muscle. 12:07 Pull it all the way down. 12:08 Remember, we want a full range of motion! 12:10 Always want a full range of motion 12:12 as we do the exercises. 12:16 We wanna make sure we get a good exchange of air, 12:19 in through the nose and out through the mouth preferably. 12:24 People worry about whether or not 12:26 they should breath in or out 12:27 during the contraction phase. 12:29 The most important thing is that you breath! 12:31 I don't want anybody passing out up here! 12:33 But, as people exercise we don't want them to 12:36 get into what's called the valsalva effect 12:38 where they [exhaling tightly through the mouth] 12:40 just strain and cut off their air because 12:42 it creates inner thorastic innercranial pressure 12:45 and we don't want that! 12:47 So we want to do about 15 and then switch sides. 12:50 You've already switched? 12:51 Okay! 12:55 Remember, you control how hard you work on this. 13:04 As we focus in here, 13:05 if we look at Greg here we can see that 13:07 the muscle is going through contraction 13:09 the way we want it to be doing. 13:11 As we go through the exercise... 13:18 -Okay you about done there Mike? 13:20 Okay good! 13:21 Okay that's the spirit! 13:24 He had a couple more to do. 13:25 He didn't want to stop and prematurely. 13:27 That's good. 13:28 Okay now we're going to do the tricep 13:29 and we're going to do these just a little bit different 13:32 than we've done before. 13:33 We're gonna hold our towel, 13:35 we're gonna bend over 13:37 and then we're going to push out 13:39 and then pull back through. 13:40 Push out and pull through. 13:41 This is called a kick back exercise 13:43 and it's a real good one for tricep isolation. 13:50 The thing we want to remember 13:52 when it comes to muscle versus fat, 13:54 a lot of people think that they're interchangeable 13:56 and they're not. 13:57 Fat and muscle are not the same things! 13:59 You have to burn one, you have to develop the other! 14:03 One pound of fat is 3500 calories. 14:06 One pound of muscle is 600 calories. 14:08 So somebody can lose 6 pounds of lean body mass 14:12 for every pound of fat. 14:15 Okay, let's switch to the other side now. 14:21 Extend all the way out 14:22 and pull back through. 14:28 So what that means is that 14:29 if somebody called you from a grocery store 14:30 and said I have this great sale here for $1.25 a pound, 14:36 Hopefully the next question would be 14:37 "$1.25 for a pound of what?" 14:39 So often these places that advertise 14:41 this "fast weight loss" 14:43 lose 30 pounds in 30 days... 14:45 first question should be 14:47 "30 pounds of what?" 14:48 It's easy to have somebody lose muscle mass 14:50 and lean vital organs 14:52 and necessarial fluids 14:55 but burning fat is a whole different thing! 14:58 Okay let's do five more there. 15:06 Two more! 15:10 Okay good. 15:11 Now we're going to put our towels behind our back 15:14 and we're just gonna raise up, 15:17 to get a stretch there. 15:22 Hold it for about ten seconds! 15:26 Now relax! 15:27 And back up one more time... 15:29 Raise it up! 15:31 Mike you should be pretty good at this 15:32 with your shoulder flexibility there. 15:36 Yeah he sure is! 15:39 Okay good and relax. 15:41 Okay we're gonna just put our towels off to the side. 15:44 We're still going to use them one more time. 15:47 What we're going to do now 15:48 is we're going to do some leg exercise. 15:49 We're gonna do what is called lunges. 15:52 We've shown lunges before. 15:53 We're going to do them this time 15:55 with a little bit of variation. 15:56 So let's go ahead and put your hands on your hips, 15:58 I want you to lunge way out, 16:01 okay now while you're there 16:03 go down, now come up, 16:05 back down again 16:06 And up, 16:08 and down, 16:09 and up, 16:10 And down! 16:11 Two more times! 16:12 Down. 16:13 One more! 16:15 Okay now back. 16:16 Now switch over! 16:18 Okay good. 16:24 And one more time! 16:26 Now switch! 16:29 Now for you at home if you can't go 16:32 as far down as these fellows are going 16:34 that's okay! 16:35 Just get a little range of motion 16:36 that's fine, 16:38 we're gonna do five 16:39 and then we're going to switch! 16:43 And if this becomes too easy 16:45 you can always add dumbbells in your hand 16:47 as you do this exercise! 16:50 Okay if you have sore knees 16:53 or have problems in that regard 16:54 this might be a difficult exercise for you to do. 16:57 So what we'll do then is just not step out very far 17:00 and once again just a short range of motion. 17:02 Just enough to make those muscles start to contract. 17:07 Okay let's keep going! 17:10 This is a great metabolic stimulator. 17:12 Nothing stimulates the body like training legs 17:15 because it requires so much energy! 17:17 The legs are constantly on the move so there's 17:19 lots of aerobic fibers in there 17:20 so you can really take them far into the training range 17:24 and still keep going 17:27 but nothing creates a metabolic effect 17:28 and starts helping body fat burn like this, 17:30 I've seen people time and time again 17:33 who have gone on weight loss programs, 17:35 calorie restricting programs, 17:37 they exercise, they do their walking and so forth 17:39 but they still don't burn body fat and then when 17:43 we put them into a resistance workout program 17:45 then all of a sudden the fat starts to burn. 17:53 Okay let's just do a few more here. 17:56 You started with your right leg right? 17:58 okay 18:02 Let's do them one more time on each side 18:03 step out with the right leg. 18:06 Good! 18:11 And back with the left. 18:19 Okay what we're going to do now is 18:21 just step out with the right leg 18:23 and just go into the position 18:24 and just hold it there. 18:26 Hold it, good! 18:27 Remember you wanna keep the chest up, 18:30 the zyphoid process up as we hold the position. 18:36 No problem right? 18:37 Keep smiling Greg! 18:42 Okay switch! 18:55 We're looking good! 18:56 Looks like we're starting to get just a little bit 18:57 of wobble in that leg. 18:59 That's what we're looking to see! 19:04 Okay go ahead and relax. 19:06 I want you to go ahead 19:07 and lay down on your side there on the floor. 19:10 Yeah that's fine. 19:12 Head up that way. 19:14 Okay you just get yourself comfortable 19:16 and kind of brace your head in your hand. 19:18 Now what I want you to do is grab your ankle here, 19:21 bring your leg back and feel that quadriceps stretch. 19:25 Now go ahead and pull it back! 19:32 There you go! 19:36 This is a good way to do a stretch 19:37 if you don't have someplace to brace yourself. 19:43 Once again, we're going to hold it 19:44 for about a 10 to 15 second time period. 19:50 Okay let's flip over and go the other way. 19:59 Okay as you get more flexible 20:01 you can pull back even further. 20:04 There you go! 20:07 Mike you should be plenty flexible. 20:11 There you go! 20:12 Pull that leg a little bit. 20:14 That's pretty good! 20:15 Nice and firm. 20:18 Now remember, 20:20 even though we have a couple of young men like this 20:22 these exercises are for everybody! 20:23 Not just for men, not just for young men 20:25 but anybody can do them! 20:28 Okay good. 20:29 Now I'd like you to take your towel 20:31 and just in a seated position 20:35 put your legs out straight... I'd like you to 20:39 hook the towel around your feet. 20:40 Okay and now I'd like you to assist yourselves 20:43 in a hamstring stretch by pulling forward. 20:47 Okay pull yourself forward. 20:50 There you go! 20:51 I want you to hold it for about a five second count 20:55 and then just relax. 20:58 Okay and pull again. 21:03 Nice, steady pull. 21:06 We've talked before about the hamstrings being 21:08 so important for flexibility. 21:11 Okay relax 21:13 and one more time, 21:14 stretch it out! 21:21 Okay good. 21:22 Okay Mike you want to go ahead 21:24 and put the towels back away there. 21:30 I want to give you an example 21:32 of something you DON'T want to do. 21:34 Mike, I want you to 21:36 touch your toes just standing there. 21:39 Okay now back up again and back down again. 21:42 This is a common exercise that used to be 21:43 done all the time called the toe touch. 21:46 It's not one that we want you to focus on doing 21:48 because it can cause back problems so we go away 21:50 from that type of stretch 21:53 ...now I tell you, right? 21:54 We go away from that type of stretch 21:56 and do it from a seated position 21:58 and then we can do them without hurting our self. 22:00 The other thing we want to try and avoid is 22:02 any type of resistance behind our head where 22:05 we're either pressing up or pulling down. 22:07 Now when you do the stretching with the towel that's okay. 22:09 But if we have a lot of bearing resistance 22:11 when we're trying to push up 22:12 then we can create some problems with 22:15 the upper thoracic area 22:16 and that's something we don't want. 22:18 We don't want to injure ourselves. 22:19 One of the most popular exercises out there is 22:21 just a common bench press but actually, 22:24 if you look at the biomechanics of it, 22:25 it doesn't allow your scapula to come together properly. 22:27 So it actually can become dangerous to do 22:30 especially if you do it improperly 22:32 which a lot of people do. 22:33 Okay, so now what we're going to do is 22:35 we're going to do some calf work 22:38 and I just want you to step back, 22:40 press your heel into the ground 22:42 and we're gonna push up on the toe and back down. 22:46 Press up and then down. 22:48 Feel it stretch all the way to the ground each time. 23:02 Way up on the toe and back down. 23:05 Five more! 23:10 And two more. 23:12 Good! 23:13 Switch over! 23:17 Remember, 23:18 this area is so important that often times 23:20 athletes or people who used to be athletes 23:22 will go out and they'll get into some 23:24 athletic competition 23:25 and all of a sudden it feels like 23:27 somebody hit them in the back of the heel 23:29 with a racket or a bat. 23:30 The reality of what happened is that 23:31 they just tore their Achilles tendon. 23:33 Not something you want to do! 23:35 So, it's very important to keep these muscles in good, 23:37 strong shape and also very flexible. 23:48 .Okay good. 23:49 What I'm gonna have these fellows do now is 23:52 a little bit of an advanced abdominal exercise. 23:54 Why don't you go ahead and get on your back. 23:58 Okay you're going to put your hands behind your neck, 24:02 bring your knees up 24:04 and take your feet off the floor. 24:06 Now I want you to draw an elbow up to a knee 24:09 and alternate it across and come back 24:11 and hit the other one. 24:13 Good. 24:18 This encourages full abdominal contraction 24:20 as we draw up with the lower abdominal 24:22 and contract with the upper abdominal. 24:26 Now the way a body contracts on a homosapien 24:28 is once you contract a muscle 24:30 the whole thing contracts. 24:32 So we're gonna get a good abdominal effect 24:34 by doing it this way. 24:37 As you see, we have a little variance here. 24:39 Greg is doing it more by using his trunk to come up. 24:44 That's fine you can do it that way! 24:46 Where Mike is depending more on his hips 24:49 to come up to his elbow. 24:51 Both will create the desire effect. 24:56 Starting to feel that yet? 25:00 Keep going! 25:09 Okay good. 25:11 Flip over onto your stomachs. 25:15 Now we want to stretch those abdominal muscles out. 25:18 Okay I want you to push up 25:20 and keep your pelvis on the ground. 25:23 Good! 25:24 Just feel that stretch! 25:28 Okay 25:30 Come down. 25:32 Let's go up one more time! 25:34 Feel that nice stretch! 25:41 Good! 25:42 Okay, lay back down. 25:43 Put your hands behind your back. 25:44 Now let's just raise the chest up off the floor. 25:48 Okay and back down. 25:49 Now let's just do repetitions. 25:51 One after the other. 25:52 Let's do 20 one right after another. 25:59 Good! 26:00 Keep going! 26:02 8, 9, 10 26:04 Ten more! 26:14 Three more! 26:16 Okay now up on your hands and knees 26:20 and what you're going to do is 26:21 you're going to put your left arm out 26:23 and point it out. 26:24 Now put you right leg back 26:26 and point that straight out! 26:28 Right leg! 26:29 There you go! 26:31 -Just hold that. 26:36 Okay, let's switch over to the other side. 26:45 Nice, steady contraction! 26:52 Alright! 26:53 Good job fellows! 26:54 Thanks a lot! 26:58 What we went over today was a 26:59 program designed to help you burn body fat. 27:03 Remember body fat is not lost in rapid measure. 27:06 It takes time! 27:08 If you have to burn 3500 calories 27:09 that means you're burning 500 calories a day 27:11 for 7 days in order to get 3500! 27:13 You're not going to lose body fat overnight! 27:15 It didn't come on over night! 27:17 So it's going to take time. 27:19 But just by restricting calories 27:20 or eating less isn't going to do it 27:22 because when people do that, 27:23 they actually start tapping into their own 27:25 lean body mass and instead of losing fat 27:28 people are losing muscle. 27:30 We don't want to do that! 27:31 Muscle is the key to helping us get 27:33 that metabolism back to the excitement 27:36 and stimulation of our youth. 27:38 But remember, 27:39 no matter what else we do 27:41 whenever we exercise- 27:43 we do it for the proper reason. 27:44 "We can do all things through Christ 27:46 "who strengthens us." 27:47 God bless. |
Revised 2014-12-17