Body and Spirit

How To Burn Body Fat

Three Angels Broadcasting Network

Program transcript

Participants: Brittany Nunez, Dick Nunez, Christy Soderling

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Series Code: BAS

Program Code: BAS000069


00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use
00:05 to improve your health.
00:09 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 Today, we are going to discuss on Body and Spirit.
00:17 How to burn body fat?
00:18 That's an age old question
00:20 that everybody would like to know the answer to.
00:21 Stay tuned and find out how.
00:53 Hello. I am Dick Nunez,
00:54 Exercise Physiologist and Principal,
00:56 Mountain State Leadership Academy Miracle Meadows
00:58 in West Virginia.
00:59 Welcome to Body and Spirit.
01:01 Today, we are going to talking about
01:03 an age old question.
01:04 How do you burn body fat?
01:05 Actually, it's not as difficult as you might think.
01:08 Really, it's a simple as building a fire.
01:10 Whenever you start a fire,
01:11 you can't just burn logs because they are too dense,
01:14 so we have to take paper, take kindling,
01:16 you light them up,
01:17 you start a fire and then you add logs
01:19 because they'll burn for a long time.
01:21 If you simply burn paper and kindling
01:23 you got a very hard fire.
01:25 You have to sit there and feed it all the time.
01:27 Body fat is much the same way.
01:29 There is no medical school term that says,
01:31 fat burns in the biocarbohydrate.
01:33 So, we have to get the carbohydrates going
01:35 and get that fire stove and then
01:37 we can start burning the fat.
01:39 And the similarities are that the kindling,
01:41 the paper and the wood are made out of same material,
01:44 so are fats, carbohydrates and protein.
01:46 They are all made out of carbon,
01:48 hydrogen and oxygen and of course protein
01:50 has nitrogen as well.
01:51 So, we are going to discuss how we burn body fat.
01:54 We are going to do just a little bit of
01:55 different work out today.
01:56 Instead of focusing directly on strength,
01:58 we are actually going to try and put in a little bit
02:00 of cardiovascular to help burn some body fat.
02:03 I think we're ready to get started.
02:04 Helping me out today will be Christy and Britney.
02:08 Christy is a student at Miracle Meadows
02:10 and Britney is at the Mountain
02:11 State Elementary School
02:13 and Britney is also my daughter.
02:15 So, we are gonna have a fun workout today.
02:19 And we are going to start warming up right away.
02:21 We are going to start stepping.
02:23 I just want to you to march in place.
02:25 Get the knees up high,
02:26 okay, keep going.
02:29 Just start nice and gradual.
02:31 One of the things that you do
02:33 whenever you try and burn some body fat
02:36 is to have a rhythmic motion of a major muscle group,
02:40 so although we are not doing a whole lot right now.
02:42 We are just trying to get the body moving.
02:49 Okay, let's speed it up just a little bit.
02:54 For those who are at home you take it at your own pace.
03:03 Okay, we are going to put a little modification here now,
03:05 we are going to kick out, foot down.
03:08 We're going to kick out, bring down,
03:09 kick out, bring down. kick, down, kick, down.
03:18 Hope, I don't fall over here.
03:21 Good, good, this is just giving a little variety
03:25 to our workout, bring a little knee extension there
03:34 and ten more each side.
03:36 Here is one and two, three, four,
03:46 five, six, seven, we got a course line here,
03:52 eight, nine, and ten. Back to stepping.
04:01 You're not getting tired? Are you?
04:04 Not, really good.
04:05 Oh boy, we got long ways to go then.
04:10 Brittany you are not tired are you?
04:11 I guess not. Okay.
04:18 Okay, now we will put a little modification in,
04:20 we are going to bring our leg up like that.
04:23 We curl our leg back.
04:27 Now instead of extending out
04:29 we're doing a hamstring type curl
04:36 and so instead of extending the knee,
04:38 we're flexing the knee,
04:40 while we're continuing to keep the legs moving.
04:43 As you continue to move in a rhythmic motion,
04:47 the body will start to change from burning glucose,
04:50 which is our primary sugar source.
04:52 And it will start bring in fatty acids into play.
04:56 As long as it detects that the
04:58 exercise isn't going to be too strenuous,
05:03 we'll find that we burn body fat more effectively
05:07 if we keep our pulse rate at a more moderate level.
05:12 Okay, Let's go 10 more;
05:13 one, two, three, four, five, six, seven,
05:25 eight, nine, and ten, okay.
05:30 Back to stepping, marching away.
05:44 The clock is a big key here,
05:47 as we get into our aerobic training time,
05:50 about the 5 minutes mark
05:51 is when those fatty acids start pouring in,
05:55 the body says release the grease.
05:59 You get those fats going.
06:04 That's why walking is such external aerobic exercise.
06:08 Swimming is also good aerobic exercise,
06:10 but the fact that you're buoyant
06:12 and that your temperature
06:14 of your cerebral cortex stays pretty stable.
06:18 You tend not to burn quite as much fat doing that.
06:21 Have you ever seen a skinny walrus?
06:23 No. I haven't.
06:24 You haven't, okay.
06:26 Okay, now we are going, going straight back like so, Good.
06:34 Kind of like our horse exercise
06:36 working on kicking somebody behind us.
06:44 You are out of step Christy.
06:47 Oh, well.
06:48 Oh, well.
06:50 That's the best answer.
06:54 Good, keep going.
06:56 This is one is a hip extension,
06:59 where we are bringing the booty is maximus into play,
07:08 we're getting to about the 7 minute mark,
07:12 which means those fats are now starting to burn.
07:14 You feel those fats burning yet Christy?
07:16 Yes. Alright.
07:18 What do you do when got to feel the fat burning.
07:20 Ten more each side;
07:23 two, three, four, five, six, seven, eight, nine and ten,
07:37 okay step.
07:39 Now this is too easy for you at home,
07:41 you can pick it up and start to jog place.
07:49 Then the heart rate will suddenly start to pick up
07:52 and that's the key to aerobic exercise,
07:54 here's your heart rate.
07:55 You want take 220 subtract your age
08:00 and so if you're 40 years old
08:01 that will give you a maximum heart rate of 180,
08:04 then you take 80% of that
08:07 which is 144 and 70% which is 126
08:11 and now we are training rate
08:13 for a 20 minutes time period.
08:18 We are going to go for about 12 minutes of this,
08:21 because actually in 12 minutes
08:22 we can get a pretty good cardiovascular exercise.
08:26 As long as I don't collapse on the platform,
08:28 I will be okay.
08:32 I believe in our Christy.
08:33 No. No.
08:36 Okay. Keep going.
08:40 It keeps creaking under me doesn't it.
08:43 Okay, legs straight out, up, up, up,
08:48 up feel like the old Russian military now.
09:01 Good, you feeling alright.
09:09 Starting to get warmed up Christy.
09:10 Yes. Britney.
09:12 Plenty warm now.
09:13 Plenty warm now.
09:14 Okay, not too much more.
09:20 We will be do some thing else like something fun
09:22 like pushups or a good exercise like that.
09:26 Ten more each side, one, two , three, four,
09:36 five, six, seven, eight, nine and ten, good, okay.
09:45 Step, I better back up,
09:48 so I can collapse a different part of the platform.
09:53 Okay, pick it up.
10:06 Okay, keep going.
10:13 This might not be as sophisticated as some shows,
10:17 but still effective because the bottom line
10:19 is just that rhythmic movement,
10:22 it doesn't really matter how you jump around
10:25 or what you do or what music you have on,
10:28 the bottom line is that rhythmic movement,
10:32 so that's why just going for a walk is so good. Okay.
10:38 We are going to shift back and forth now like this.
10:40 Back and forth.
10:42 You girls can go a little deeper than me I'm sure.
10:49 Good Britney.
10:50 Make me look bad. It's okay.
10:53 That's why you are in the background.
10:54 That's why I am in the background.
10:55 You guys blocked me out.
10:56 They won't be able to see me, Good.
11:01 This is working the abductory area.
11:05 If you are really flexible you can do like Britney is.
11:09 If your not very flexible.
11:11 You can do them like me,
11:13 you just walk back and forth. Good.
11:19 We are just about finished with eleven minutes of this.
11:25 We're doing good girls.
11:27 Keep it up.
11:28 Those fatty acids are racing through
11:31 our blood stream looking for muscles that are working.
11:34 Fatty acid are always going through the blood
11:35 stream looking for working muscles.
11:40 In our case, they are gonna find them.
11:42 Okay, ten more each way,
11:46 one and two and three and Four
11:52 and five, six, seven, eight, nine and ten,
12:02 okay, back into our march.
12:05 Come on, come on, come on, keep it going.
12:11 We are almost there marching to Zion, keep going.
12:19 Onward Christian soldiers,
12:20 whatever song we want to sing while we do this.
12:25 Keep going.
12:26 We are coming down that homestretch,
12:34 looking for that finish line.
12:41 Keep going, keep going, keep going.
12:49 Six more seconds, Christy. Okay.
12:55 Okay. Now we need to step slowly
12:57 as we let our heart start to cool down a little bit.
13:06 We've just gone for 12 minutes
13:09 of cardiovascular exercise
13:13 and even that amount of time
13:15 will help us to start burning fat and become more fit.
13:20 The aerobic exercise strains our heart and lungs.
13:22 Where the anaerobic exercise
13:23 it is the resistance work we do.
13:27 But since we already have our legs warmed up,
13:31 and our hearts going, we are going to go
13:34 and do some squats
13:36 and that will help us to keep the work going.
13:43 Okay, and on the squats,
13:45 you don't have to go super deep
13:47 but you girls can keep going deep that's fine.
13:50 I'll demonstrate the not so deep points.
13:56 Okay, keep going, good.
14:02 Your chest up,
14:03 push hips back, keep the knees over the feet.
14:07 Do not jump your knees out forward,
14:10 that's improper,
14:13 keep going and we are gonna pump
14:16 it off for 40 more seconds.
14:19 You think you can handle that.
14:22 So you push your hips back, keep your back tight.
14:25 Squats are an excellent over all body workout,
14:29 now as you keep the metabolism going.
14:30 But it also trains your gluteus maximus
14:34 and the thighs. Good.
14:39 Then you can see the girls are going nice and deep,
14:42 I'm not.
14:45 Keep it controlled, seven more seconds;
14:50 six, five, four, three, two, one, good.
14:58 Okay let's just widely step it out
15:01 as we pull our legs down.
15:07 Okay, lay down on your sit.
15:12 Get a hold of your ankle,
15:14 stretch your quadricep,
15:15 good, can you hold that for ten more seconds.
15:24 One, two, three, four, five, six, seven,
15:32 eight, nine and ten. Good, switch over.
15:38 Again you grab a hold your foot again.
15:43 Hold that tight, ten seconds, one, two, three,
15:54 four, five, six, seven, eight, nine, ten.
16:01 Okay, lay back on your back.
16:03 Forward knee to your chest, get the legs out straight,
16:09 okay. Hold that for ten more,
16:13 one, two, three, four, five, six, seven,
16:21 eight, nine, ten. Leg up straight,
16:25 same leg, up straight,
16:27 right behind your knee, pull towards you,
16:30 pull that leg towards you Christy,
16:34 you can't.
16:37 Ten more seconds; one, two, three, four, five,
16:43 six, seven, eight, nine, ten.
16:47 Other leg hold up to your chest,
16:51 bend the knee first, there you go.
16:52 Ten more seconds, one, two, three, four, five, six, seven,
17:04 eight, nine, ten. Straighten your leg out,
17:09 okay pull, one, two, three, four, five,
17:15 six, seven, eight, nine and ten, good.
17:21 Back up on your feet.
17:24 Okay, now we are going to do some upper body exercise.
17:26 We are going to squeeze the hands like this
17:29 and we are going to turn them,
17:31 we're going to push out
17:32 and draw back, push out, draw back,
17:36 okay, now keep that going.
17:42 This is an exercise for the chest.
17:46 Squeeze the palms tightly together
17:48 and that will give you the maximum benefit
17:50 and you can control how hard you wanna go on this one.
17:57 All right, keep going.
17:59 Twenty more, two, three, four, five, six,
18:10 seven, keep the elbows up, eight, nine, ten,
18:17 and more one, two, three, four, five, six, seven,
18:30 eight, nine and ten.
18:34 Now we are going to back to the prayer position.
18:36 This time we're going to go up and down, up and down,
18:42 up and down, up and down, keep going, up-down, up-down,
18:53 up-down, up-down, still ten more,
19:00 one, two, three, four, five, six, seven, eight, and nine,
19:22 one more time, ten, good.
19:25 Put the arms out,
19:26 we're going to go right into our some arm circles
19:31 and even though it's very difficult
19:33 to do an upper body aerobic work out.
19:35 We are going to try
19:36 and stimulate the heart as much as possible still
19:42 Okay, make your circles bigger,
19:48 now smaller and bigger and small,
20:04 now let's go backwards, tight,
20:10 the arms straight out there, keep the palms to the ground,
20:14 larger, good job, keep going,
20:21 keep going, keep going.
20:23 Okay, let's make it small again.
20:27 Try to feeling yet Chirsty.
20:29 Good that's my gauge, going back to the front.
20:35 Okay, Britney, you're starting to feel it? Yup.
20:37 Alright. Okay, we better hold it then
20:41 for one minute.
20:43 Those at home, if you need to put your arms down,
20:46 that's fine.
20:47 For the girls behind me, don't even think about it.
20:52 Keep those arms up.
20:56 Just remember your arms aren't as heavy as mine are,
20:58 I have to keep mine up too.
20:59 You worked at it. Okay.
21:04 That doesn't mean it doesn't hurt any less.
21:08 Hang in there. We're almost to the halfway mark.
21:12 Yeah, we are at the half way mark right now.
21:15 Thirty more seconds.
21:17 Oh! Are you gonna make it Christy?
21:20 I am trying.
21:21 You're trying. Okay, good.
21:22 It's all we can ask for and now we're down to twenty
21:26 and it's going to feel really good
21:27 when we put our arms down.
21:28 I guarantee you that. Okay.
21:33 And we are down to the count down,
21:36 ten, nine, eight, seven, six, five, four, three, two, one
21:45 and I think my shoulder just blasted off, okay.
21:48 Just roll the shoulders around.
21:50 Keep the motion going, okay, ten more,
21:58 one, two, three, four, five, six, seven,
22:06 eight, nine, reverse it, up and round.
22:14 Ten more, one, two, three, four, five,
22:20 six, seven, eight, nine, and ten.
22:26 Let's curl the arms up. Turnover, push down
22:29 and up and down, up and down, up-down.
22:36 We are doing a simulation of a curl
22:38 and a press down, we're doing it together.
22:44 Instead of stretching today we've been just continuing
22:47 to go from right from one exercise to the other.
22:50 We did our legs in a cardiovascular fashion
22:53 and now we're doing the upper body
22:54 in somewhat of a cardiovascular fashion.
22:56 Just going from one
22:58 relatively low intense exercise to another,
23:01 obviously if you do push ups or some other
23:04 great difficult exercise
23:05 we wouldn't be able to keep this pace up.
23:08 And since, we're doing something that
23:09 is just rhythmic.
23:11 We can keep going, so for those at home
23:14 even though you may not be able to move
23:16 round with your legs.
23:17 You could still get some type of a cardiovascular fat burn
23:20 work out by doing the exercises
23:21 like we're doing here. And just keep it moving.
23:25 Keep going, we're going to do twenty more,
23:32 three, four, five, six, seven, eight, nine,
23:43 count to last ten.
23:45 One, two, three, four, five, six, seven, eight,
23:57 nine, ten. Elbows up, draw back and out,
24:03 draw back and out. Good.
24:06 This is working upper back, try and squeeze
24:09 your shoulder blades together
24:10 as you do this one.
24:11 Back and out, back and out, keep it up.
24:21 Twenty more, two, three, four, five, six,
24:31 seven, eight, nine, ten.
24:38 Ten more, one and two, three, four, five, six,
24:48 seven, eight, nine, one more time and ten.
24:55 Good. Hands behind the back,
24:57 going to crunch it to abdominal over, up, lay back,
25:01 crunch, over, up and back, crunch, over, up,
25:08 back, good, let's keep it going.
25:17 It's important to blow out as you come forward,
25:20 put that abdominal into contraction
25:22 and then lay back and feel the abdominal stretch
25:25 when you finish the movement.
25:29 This is one of my favorite ab exercises
25:32 as it doesn't hurt your neck or your back at all.
25:35 And I get a good contraction on it.
25:38 And I also feel the good stretch.
25:42 It's also very beneficial for your lower back
25:46 and I've became very good at bowing.
25:56 Alright, we are going to do ten more,
25:59 one and two, and three, four, and five, six,
26:14 seven, and eight, nine, one more time and ten, good.
26:23 Now we are going do some twisting,
26:25 turn, good.
26:34 Bit up, we're almost done Christy, okay.
26:43 Five more each way;
26:45 there's one and two, three, four and five.
26:57 Good, thank you ladies.
27:01 When you look to burn body fat,
27:03 patience is definitely going to be a virtue in this case,
27:06 because body fat is much more complex
27:09 as far as burning is for calorie wise.
27:11 There are 3500 calories to 1 pound of fat,
27:14 but there is only 600 calories to 1 pound of muscle.
27:16 Harsh reality is somebody can lose 6 pounds
27:19 of lean body mass or muscle tissue to every pound of fat,
27:22 so you need to be persevering.
27:24 Burning a pound of fat a week
27:26 is going to take 500 calories metabolized,
27:29 7 days a week to equal 3500 calories.
27:31 So you wanted to patient.
27:33 You are not gonna lose 5 pounds of fat in a week,
27:35 but 1 pound of fat also is over 2½ times
27:37 a size of pound of muscle.
27:39 Stay in there, keep with it
27:41 and remember, do it for the right reason.
27:43 We wanna always train for the glory of God.
27:45 Look it's 4:13, gives us a promise
27:47 so we can do all things group wise to strengthen us.
27:51 God bless you. Hope to see you next time.


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Revised 2014-12-17