Participants: Brittany Nunez, Becky Garber, Dick Nunez
Series Code: BASA
Program Code: BASA000020
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve 00:06 your health. Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Seems like today people will try just about anything 00:17 to lose body weight, even going to the point of 00:19 stapling their stomach. We're gonna explore fat 00:21 diets on the next edition here 00:23 on Body and Spirit Aerobics. 00:53 Hello, I am Dick Nunez, Wellness Director of the Black 00:55 Hills Health and Education Center. 00:57 Welcome to Body and Spirit Aerobics. 00:59 You want to know why there's so many diets 01:00 out there today. Try $30 Billion a year, that's why, 01:04 that's how much people spend, trying 01:07 to lose weight and get fit. 01:08 They're always thinking there must be some magic 01:10 answer to it, obviously they felt like God 01:13 didn't intend us to be overweight and fat. 01:15 Well that part's true, but what happened to get us 01:18 that way, well that's up to the individual, 01:20 but what you do once you get there. 01:22 That's the big key, we're gonna talk a little more 01:24 about that as we get into our program. 01:26 I believe we're ready to get started now, 01:28 helping me out will Becky Garber 01:29 and my daughter Brittany. 01:32 We're gonna do a little workout, while we talk 01:33 a little bit about fat diets as well, so let's start 01:36 warming up. Let's do some arm circles around, 01:41 and up, and around, and up, and around, and up, 01:46 and around, and around, and around, and up, 01:52 and around. Now, let's go back around the other way, 01:58 and up, and around, up, and around, up, 02:03 and around, up, and around, keep going, up, 02:07 and around and let's go five more times, 02:15 there is 1 and 2 and 3 and 4 and 5. 02:23 Let's roll the shoulders and loosen those up, 02:33 three more times, okay now back the other way. 02:46 And five more times, good, put the arms out 02:53 in front of you and back and together, and out, 02:59 and together, and out, and together, and out, 03:03 and together, and out, and together, and out, 03:07 and together, and out, and together, now, 03:10 turn the hands look up, okay and back, together, 03:14 back, together, back, together again and back 03:22 and back four more times, 1, 2, 3, 4 palms 03:30 all the way up, and out, and out, and out, 4, 5, 03:41 6, 7, 8, 9. Turn to back over, and out, and out 03:52 and 3 and 4, 5, 6, 7, 8, 9, 10. Shake it out, okay 04:06 let's put a foot out in front of us and then go up 04:08 on the toe, down, up, down, up, down, up, down, 04:18 ten more times, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 04:33 switch it around, toe up and up, 3, 4, 5, 6, 7, 8, 04:46 9, five more, 1, 2, 3, 4, 5. Put your foot back 04:57 and press up, down, up, down, and up, and up, 05:05 ten more times, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 05:20 switch it around and push up, and push, 05:25 and push, and push, and push, and push, 05:32 and push, 8, 9, 10, five more, 1, 2, 3, 4, 5, 05:43 okay now what we're gonna do is we're gonna 05:44 bring out left leg up and we wanna touch 05:47 our right elbow okay, like so. 05:49 Now, switch and good, here we go, okay good, 06:06 this is an excellent movement although it look 06:08 kind of strange, and I'm sure we probably look 06:11 like the funniest course line ever, that's okay, 06:15 you're getting exercise here that's what matters. 06:20 It makes a lot of more sense when I hear 06:22 some of the things people do to try and loss weight. 06:27 The biggest thing that people try and get you 06:29 on is high protein diets, because you're gonna 06:32 loss weight that way. 'Cause there are 4500 06:34 calories for a pound of fat, only 600 for a pound 06:38 the muscle, you can loss 6 pounds of lean 06:41 body mass for ever pound of fat. 06:46 So, it's lot easier to get people lose muscle weight 06:50 and bad organ tissue and its fat, the problem 06:53 is as you build those muscles back up, 06:57 you will lose that weight permanently; 06:59 and you'll be permanently weaker, okay step it out. 07:07 What happens today, why carbohydrates has 07:09 gotten a bad rep is because people eat refined 07:13 carbohydrates, simple carbohydrate. 07:16 The things that so popular today are the fast foods, 07:20 fast thin, fast you know the fast dipole. 07:24 When you eat fast food, living food that's been 07:26 processed and refined, it's gonna make you fat, 07:29 but if you eat raw fruits and vegetables, 07:33 lots of whole grain, breads and cereals. 07:34 Those aren't gonna get make you fat, 07:37 I would challenge anybody to eat too much raw 07:40 broccoli, not gonna happened. 07:43 You could never eat too much of it, 07:45 your body will not get fat, or fat up your diet. 07:48 I would encourage you to go on a diet like that, 07:50 but if you eat lots of fruits and vegetables 07:53 and whole grains, you're gonna have a very healthy 07:56 diet and you'll be losing lots of body fat. 08:00 Now the problem a lot of people have is they don't 08:03 eat enough in order to burn body fat. 08:07 'Cause fat turns into the fire of carbohydrates. 08:12 Okay, cross the arms, lets do some squats, 08:16 ready down and up, down, and up, good, 08:22 keep going at that pace. When we do squats, 08:25 we wanna keep our knees over our feet, 08:28 push the hips back. Both these ladies are doing 08:32 them great, just great. And while they're doing 08:36 that, the metabolizing fat, because fat is going 08:39 through their bodies, looking for working muscles 08:41 and it's finding them. And that's what losing 08:44 body fat's all about. Good, as we get fit we actually 08:51 burn three times as much fat as somebody 08:54 who's not fit, just stay with it, if you're not losing 08:56 weight quickly right at first, keep it going 08:58 and you will, good. I always like in burning fat 09:04 to building a fire, if you just try and light the log 09:07 it won't work, so use paper and kindling, 09:09 which are all made out of the same substance. 09:12 Well fats, protein and carbohydrates are all made out 09:14 of the same stuff, except protein also has nitrogen. 09:17 But you have to have carbohydrates, 09:19 to get the fire burning, to get the fat burning. 09:21 Fats are the logs, they're the long term fuel storage. 09:26 Don't let my talking interrupt your squatting 09:28 just keep going, you're fine, good 20 more seconds 09:34 there, you're looking great. 09:35 It's like you could do that all day, no, we won't go 09:41 all day, keeps it going, ten more seconds. 09:49 And now we're gonna do a hold here, ready, 09:52 down and hold, good. Even though we're staying 09:57 static right now, your muscles are still working, 10:00 oxygenated blood's still to going that area, 10:02 trying to figure out what's happening. 10:09 Also of course the stronger you are the more muscles 10:12 you have, the better you're gonna be burning fat, 10:15 right now fat burning enzymes are being release 10:17 from their bodies. So, they're going to actually 10:19 be more effective of burning body fat, 10:22 that's good to know while you're feeling some 10:23 of that pain. Alright, keep good posture, heads up, 10:27 chest up, good job. I'm with you, 10:36 I'm here to support you, good, almost done. 10:45 Down to five seconds, 4, 3, 2, 1 okay step it out, 10:52 good job, boy that's hurt just watching. 11:07 45 more seconds, will be time for another change, 11:19 squats are probably one of the best metabolic exercises 11:21 out there, you want a great fat burner start squatting, 11:30 down to 20 more seconds, 15, 5, 4, 3, 2, 1. 11:51 Let's do some side stepping, okay, 12:01 pick up the pace alright, quick feet, quick feet. 12:21 Okay, big steps, good, good job. Okay, 12:32 bend the knees a little bit as you do it now. 12:42 Okay, time to back up, smaller steps, quickly good, 12:54 quick steps, quick steps, excellent. 13:07 You guys are looking great back there, quicker, 13:16 alright. I didn't know my feet can move this quick 13:22 anymore, keep going. Down to 20, 15, 10, 9, 13:45 8, 7, 6, 5, 4, 3, 2, 1, step it out. 14:03 Anytime somebody goes on a calorie restricting diet, 14:06 you got a 95 plus percent chance putting all that 14:09 weight back on and some, and the weight that 14:12 does stay out permanently will probably be the weight 14:16 you don't wanna lose, the only thing you're gonna 14:18 lose permanently is your money, unfortunately. 14:22 You need to get a lifestyle change, change 14:25 the palate, if you're eating healthy food, 14:28 it's not gonna be a problem, it's not the carbohydrates, 14:31 it's the refined carbohydrates that are causing 14:33 the problem. Remember one pound of fat is 14:40 greater than two and half times the size of a pound 14:42 of muscle. Seeing people many, many times 14:44 not lose any weight and lose all sorts of inches, 14:49 I had one man one time say. I want to loss 40 pounds, 14:54 I said would you rather lose 40 pounds or two inches 14:56 off your waist, or 20 pounds and four inches 14:58 off your waist, and he concluded that 20 pounds 15:01 and four inches off his waist would probably 15:03 be more desirable. And he was able to do that, 15:06 no problem. Okay, find your jump ropes; let's go, 15:11 by turning, when we find our jump ropes, 15:14 they're already there. We don't use jump ropes, 15:17 we just use the motion and you can do that at home 15:20 as well. If you have a rebounder or a many 15:21 mini tramp, this will work very nicely down here, 15:23 to stimulate action, keep going. Good, 15:32 20 more seconds, well you're both very good 15:44 and so you're so good, I don't have to do them, 15:47 it's wonderful. Okay, let's get back into our step, 15:59 we're in the tough part of the Aerobics now. 16:02 The engines going, the fat is burning and now we need 16:06 to keep it up. 35 more seconds, keep you're arms 16:25 moving, hands up as you swing your arms. 16:43 Ten seconds, okay and jump rope go, 50 seconds. 17:07 Now 45, good, now we're down to 35, 17:25 just like we start to warm-up a little bit, that's good. 17:34 Okay, we're down to 15, keep going, keep going, 17:37 keep going, but no count down yet, 10, 9, 8, 7 17:44 6, 5, 4, 3, 2, and 1. Step it out, one of the things 17:57 that's been frustrating for me in my career is 17:59 seeing people who want to take a pill, 18:02 simply to try and lose weight and body fat, 18:05 with so many of those pills are simply a bunch of 18:07 caffeine to try and stimulates some metabolic action, 18:12 they're harmful for you, people die taking those 18:14 things, be very conscious of a pill that's supposed 18:17 to help you lose weight, a lot of them are just fiber 18:20 pills helping to push things through, 18:23 but fiber would be much more adequately provided 18:25 by eating fresh fruit. And also you want to stay 18:34 away from fanatical flattish diet, it's like the 18:36 grapefruit diet, the things like that. 18:39 Those types of diets do not promote a balanced 18:42 nutritional program. Keep it up, and keep it up. 19:01 Okay, let's do some side steps, and then 19:07 start slowing a down little bit here, 19:21 30 more seconds at this pace. Now, down to 20, 19:37 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, okay we're gonna 19:52 step here bring the legs up not too fast, 19:59 we're in the cool down phase of our workout. 20:12 40 more seconds and that's an interesting picture, 20:22 good, keep going, 30 seconds and 20, down to 10, 7, 20:46 6, 5, 4, 3, 2, 1, it's time to stretch, step back, 20:55 press your heel to the ground and hold ten more 21:03 seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Push your foot 21:15 back and hold, hold for ten, 1, 2, 3, 4, 5, 6, 21:28 7, 8, 9, and 10. Okay, use me to brace yourself 21:33 and get a hold of your ankle and stretch your 21:35 quadriceps, hold that, ten more seconds, 1, 2, 3, 21:46 4, 5, 6, 7, 8, 9, switch. It's something I do well, 22:03 stand here while people hang on, hold for ten 22:05 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 22:16 Put a leg out, up on your heel lean forward 22:19 into it, switch it back to your leg, 22:21 keep your chest up, as you lean into it and hold 22:25 that for ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 22:40 and switch and lean into it and hold, hold, hold. 22:54 Ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 23:06 step out to the side, way out, switch the inside 23:12 of your thigh and hold, 1, 2, 3, 4, 5, 6, 7, 23:25 8, 9, 10. Switch over and hold and ten more, 23:36 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good, alright hands 23:47 behind your back, gonna contract our abdomen 23:51 and bend over. And we're gonna up, we're gonna 23:55 lean back, contract, over, up, and back, contract, 24:03 over, up, and back, contract, over, up, and back, 24:11 contract, over, up, and back, contract, over, up, 24:19 and back, contract, over, up, and back, contract, 24:26 over, up, and back, keep going, over, up, and back. 24:33 Contract, over, up, and back, contract, over, up, 24:40 and back, contract, over, up, and back, good, 24:46 keep it up and back, ten more, there is 1, and 2, 24:58 and 3, and 4, and 5, 6, 7, 8, 9, 10, good. 25:23 Alright, let's rotate the trunk, and turn, and turn, 25:32 and turn, and turn, good keep turning, and turn, 25:39 and turn, five more each way. There is 1, 2, 25:50 3, 4, 5, okay, look your head to the side, 25:59 now look the other way and back and over and 26:05 over and over. Up to the ceiling, down to the floor, 26:13 up, down, up, and down, good. 26:21 Alright, that's it, thanks a lot ladies. 26:25 There really is no magic cure when it comes to losing 26:27 body fat, you could try all sort of diets. 26:29 The problem is some of the simple things that 26:33 really don't cost anything, eating healthfully 26:35 will save you a lot of money on your grocery bill, 26:37 drinking a lot of water, getting simple exercise 26:40 like walking. But you find that gimmicks are always 26:43 gonna be out there to try and deceive the public 26:46 into buying their products. That's why $30 billion 26:49 have been spend, but you have to remember what 26:52 you lose is gonna be a vital key to your dietary 26:56 program. If somebody is offering to sell you at 26:58 $1.29 a pound at the grocery, I would hope 27:01 your first question would be a $1.29 for a pound of what. 27:05 If somebody is telling you can lose 30 pounds in 27:06 30 days. The first question better be 30 pounds of what. 27:10 If you diet without exercise you're gonna lose 27:12 25 to 90 percent of all your weight, 27:14 out of lean muscle vital organs and exercise 27:17 your fluid. That's a very wide range and the less 27:21 fit you are the greater that's gonna be, 27:24 towards losing vital tissue you don't wanna lose. 27:26 So, be smart about it, eat healthfully, 27:29 it makes sense doesn't it. We wanna follow God 27:31 natural pattern, he didn't make a mistake by making us 27:34 overweight. We did that on our own, so stay with it 27:38 and understand that, nowadays two thirds of all 27:40 adults are overweight and 1 out 5 children. 27:43 But do it to the glorify of God; I can do all things 27:45 through Christ who strengthens me, 27:47 according to Philippians 4:13, God bless 27:49 you and we'll see you next time. |
Revised 2014-12-17