[Disclaimer]
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Stay tuned for Body & Spirit!
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You wont want to
miss today's show!
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We're going to learn
how to burn body fat.
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Hello I'm Dick
Nunez, Wellness Director for
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the Black Hills
Health and Education Center.
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Welcome to Body & Spirit!
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Today we're
going to be going over
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one of the most
controversial topics
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that's very badly misunderstood
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and that's how to burn body fat.
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The Bible tells us
in the book of Proverbs
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that "we're better to
put a knife to our throat
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"than be a person
taken by appetite."
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So that's makes us feel like
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we're not supposed to be obese
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and we feel like all
the exercise we do should be
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helpful but often times
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we don't realize
there's a missing ingredient to
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how to burn body fat
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and that's stimulating
the muscles in order to
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make the
metabolism have a nice boost.
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So, we're gonna do that today
as we get into our exercise
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So let's get started!
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Joining me today
will be Mike and Greg
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as we get into our routine.
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It's very important
whenever we train the body
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to do the entire body
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because the stronger we get
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the more calories our
body's gonna be able to burn.
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It's just like
having a very large car
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or very large truck,
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the bigger it is
the more gas it burns.
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So as our body gets stronger
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our metabolism
will kick up in gear.
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We're going to start by
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squeezing our hands together
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and we're going to
push over to the side.
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All the way.
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Feel the chest contract.
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Now we're going to
come the other way.
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Go all the way across.
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Feel the chest contract.
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And again, this
can be done by anybody!
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And, it doesn't have to be done
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from a standing position.
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You could be
sitting down in a chair
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and still doing this exercise.
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No matter if you're 15
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or 95 you can still do this!
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Whether you're male or female!
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These exercises
will be good for you.
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The stronger you
are the harder you push.
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If you don't have that
much strength then just simply
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go through the range of motion
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and even that
will make you much,
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much more
effective at moving your body
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and as you get stronger
you'll get built push harder
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to get the type
of work out you need.
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Let's keep pushing across.
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One after the other!
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Push...
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...and push,
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...and push,
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Contract the chest each time!
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And push.
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Let's keep it going!
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And do five more!
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There's 1 and 2.
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Keep contracting that chest!
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There's 3!
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Two more times!
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And 4,
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And last one!
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5!
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Now let's bring
it to the middle.
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Turn your hands up and
I want you to push hard!
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Push a nice steady push!
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Push it!
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Push it as hard as you can.
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Push, push...
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Let's go ten more seconds!
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1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
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Good!
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Now as we always do,
we want to stretch out.
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Just lean back,
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feel it
stretching through the chest.
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Now let's reach across our body.
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Again you're going to reach back
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and bring it across our body.
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Okay.
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Mike if you would,
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could you get our
towels for us please?
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As you can see here we
have our very expensive
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exercise equipment again,
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our towels!
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-Very useful when it
comes to adding some resistance.
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What we're going
to do is we're gonna
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work the upper back muscles.
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Very important to train
all the major muscle groups
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because they're the
ones that really call for the
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main metabolic action.
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So we're gonna put the
towels up over our head
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and we're going to
pull over to the side
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and feel it stretch.
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Now pull across the other way.
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Resist yourself
both ways as you do it.
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Keep the tension on!
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Feel it work.
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Again, pull and pull.
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You wanna really pull
tight as if you're trying
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to pull that towel right in two!
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Okay, let's keep going here!
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You guys keep going!
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And you really wanna focus
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on those muscles
right here in this area.
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Right in through
the latissimus dorsi.
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Keep the arms straight!
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Contract the
muscles in through here.
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Okay let's do five more!
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And back across!
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Okay two more!
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Okay good! Relax.
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Okay, we wanna
stretch that area out now.
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Let's stretch the arm
up over the head and pull.
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Remember we're
going to hold each stretch
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for a 10 to 15
second time period.
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Now switch over!
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Feel that pull in
through the latissimus area?
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The area we were just working.
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Okay relax.
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Okay now we're going
to work the shoulder area.
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The way we're going to
do the shoulders today is
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we're simply gonna
turn our hands like this
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and we're gonna push up
and then as we come down
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we're going to
alternate the other arm.
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We're going to go up and down.
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Try and give
yourself a little resistance
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as you push and pull down.
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Use muscle against muscle.
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There's various
actions of muscular movement.
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One's called
isotonic which is resistance
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through a range of motion.
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One's isokinetic
where the resistance is
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controlled
through a range of motion.
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And then there's isometric
which is movement against
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or pressure against
an immovable object.
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Now what we're going to do
is turn our hands to the side.
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Keep going up and down.
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All the way up!
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All the way down!
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Okay now we're
going to turn our palms in
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and up and down still.
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Since we're not using weights
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we're gonna have to
do a few more repetitions
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than we otherwise would.
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But as we look to metabolize fat
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the more we keep
the movement going
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the better off we are!
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Rotate the hands
back to the front again!
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When we look to burn body fat,
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obviously, aerobic exercise,
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a rhythmic activity
of a major muscle group
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is very
effective in burning fat.
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When you do an
aerobic training which is
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resistance work
-what we're doing here,
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you don't burn fat
while you're doing it!
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However, when you rest,
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then your body
is metabolizing fat.
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Okay keep going there!
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Let's turn the palms again -in.
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Reach way up!
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Okay rotate them
totally inward now.
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So the palm is facing you.
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Reach way up.
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Remember, if you
need to stop and relax,
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put your arms down, that's fine!
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Not for you guys though!
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Keep going!
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Okay, now let's rotate
them back to the front again.
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Keep pushing up!
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You starting to feel that yet?
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Way up high!
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Okay now we're going to
take the arms down to the front
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now we're gonna draw
the arms up and back down.
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And up and down.
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We're gonna to
concentrate on the muscles on
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the side of the neck
called the trapezius muscles.
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They are very long muscles.
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That starts all the way
up at the back of your skull
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and goes down to the
12th thoracic vertebrate.
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Very long muscle!
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Very important for
posture and neck stability.
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Once again,
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as we do this exercise
program we're focusing on
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the major muscle groups
because the stronger we get
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the more fat we can burn!
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Up and then down.
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Anytime we do this
type of exercise our body
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produces what are
called fat burning enzymes.
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When those fat
burning enzymes are released
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then when we do
our aerobic exercise,
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our walking, or our bicycling.
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Whatever we want to do...
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...gardening or
whatever we're doing!
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We can burn more fat because
our body's now more effective.
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Okay, we're going to
put our arms out straight
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and we're gonna
go out to the side,
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Back in!
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Now out.
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And in,
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and out,
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and in,
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out!
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Good!
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Keep it going!
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Keep those arms nice and level.
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We're gonna do three more!
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1
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2
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and 3!
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Now we're gonna
just hold it there!
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We're gonna try to
hold it for 30 seconds.
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And once again, if you
have to put your arms down,
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that's fine!
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But we want you to really
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focus on getting as
much stimulation as you can
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out of the exercise.
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So you want to challenge
yourself just a little bit.
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We're not looking to
cause any joint discomfort
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but you might feel a
little bit of muscular burning
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as you do it and
that's the lactic acid
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that takes place
through the metabolic process.
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And, when that
happens then the body is
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going to go in to an
emergency mode wanting to
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produce more
fuel for the muscles
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and that's where
the fat starts to burn.
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Okay good!
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Feel that?
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Alright!
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Okay, now we need to
stretch those shoulders out.
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So, we're going to
bring our arm across.
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Pull it all the way across
and feel that nice stretch!
00:11:02.87\00:11:11.48
Okay let's go to
the other side now.
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Feel it stretch!
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Once again, we're holding it for
00:11:19.27\00:11:21.18
about 10 to 15 seconds.
00:11:21.23\00:11:22.92
Okay good!
00:11:25.57\00:11:26.65
Let's pick up our towels again.
00:11:26.70\00:11:28.92
Now once again, because
of the fact that burning fat
00:11:31.73\00:11:33.38
requires a lot of calorie
stimulation to the muscles;
00:11:33.43\00:11:36.92
we're going to add resistance by
00:11:36.97\00:11:38.75
adding curls with the towel.
00:11:38.80\00:11:41.28
So, you're going to
grab the towel like this.
00:11:41.33\00:11:43.82
So when you pull down on
it it's going to encourage
00:11:43.87\00:11:46.82
your wrist to turn
out to help you with
00:11:46.87\00:11:49.25
the suprastination position.
00:11:49.30\00:11:50.32
You're going to resist
down with the other hand
00:11:50.37\00:11:54.42
and curl up and
go all the way down.
00:11:54.47\00:11:57.72
Okay, go ahead
and start doing that.
00:11:57.77\00:12:00.12
I want you to
do 15 on each side.
00:12:00.17\00:12:02.25
Put a lot of effort into it!
00:12:03.80\00:12:04.77
You want to make sure you
really focus on the muscle.
00:12:04.78\00:12:07.25
Pull it all the way down.
00:12:07.30\00:12:08.42
Remember, we want a
full range of motion!
00:12:08.47\00:12:10.72
Always want a
full range of motion
00:12:10.77\00:12:12.25
as we do the exercises.
00:12:12.30\00:12:13.75
We wanna make sure we
get a good exchange of air,
00:12:16.33\00:12:19.75
in through the nose and out
through the mouth preferably.
00:12:19.80\00:12:23.42
People worry
about whether or not
00:12:24.83\00:12:26.42
they should breath in or out
00:12:26.47\00:12:27.85
during the contraction phase.
00:12:27.90\00:12:29.05
The most important
thing is that you breath!
00:12:29.10\00:12:31.65
I don't want
anybody passing out up here!
00:12:31.70\00:12:33.82
But, as people
exercise we don't want them to
00:12:33.87\00:12:36.12
get into what's
called the valsalva effect
00:12:36.17\00:12:38.38
where they [exhaling
tightly through the mouth]
00:12:38.43\00:12:39.98
just strain and cut
off their air because
00:12:40.03\00:12:42.12
it creates inner
thorastic innercranial pressure
00:12:42.17\00:12:45.72
and we don't want that!
00:12:45.77\00:12:47.45
So we want to do about
15 and then switch sides.
00:12:47.50\00:12:50.48
You've already switched?
00:12:50.53\00:12:51.62
Okay!
00:12:51.67\00:12:55.85
Remember, you control
how hard you work on this.
00:12:55.90\00:13:04.08
As we focus in here,
00:13:04.13\00:13:05.10
if we look at Greg
here we can see that
00:13:05.11\00:13:07.28
the muscle is
going through contraction
00:13:07.33\00:13:09.58
the way we want it to be doing.
00:13:09.63\00:13:11.92
As we go through the exercise...
00:13:11.97\00:13:14.55
-Okay you about done there Mike?
00:13:18.30\00:13:20.08
Okay good!
00:13:20.13\00:13:21.88
Okay that's the spirit!
00:13:21.93\00:13:24.15
He had a couple more to do.
00:13:24.20\00:13:25.17
He didn't want to
stop and prematurely.
00:13:25.18\00:13:27.35
That's good.
00:13:27.40\00:13:28.48
Okay now we're
going to do the tricep
00:13:28.53\00:13:29.72
and we're going to do these
just a little bit different
00:13:29.77\00:13:32.38
than we've done before.
00:13:32.43\00:13:33.75
We're gonna hold our towel,
00:13:33.80\00:13:35.55
we're gonna bend over
00:13:35.60\00:13:37.22
and then we're going to push out
00:13:37.27\00:13:39.05
and then pull back through.
00:13:39.10\00:13:40.08
Push out and pull through.
00:13:40.13\00:13:41.18
This is called a
kick back exercise
00:13:41.23\00:13:43.45
and it's a real good
one for tricep isolation.
00:13:43.50\00:13:46.05
The thing we want to remember
00:13:50.87\00:13:52.08
when it comes to
muscle versus fat,
00:13:52.13\00:13:54.02
a lot of people think
that they're interchangeable
00:13:54.07\00:13:56.55
and they're not.
00:13:56.60\00:13:57.65
Fat and muscle are
not the same things!
00:13:57.70\00:13:58.98
You have to burn one, you
have to develop the other!
00:13:59.03\00:14:03.02
One pound of fat
is 3500 calories.
00:14:03.07\00:14:06.22
One pound of
muscle is 600 calories.
00:14:06.27\00:14:08.55
So somebody can lose 6
pounds of lean body mass
00:14:08.60\00:14:12.15
for every pound of fat.
00:14:12.20\00:14:15.15
Okay, let's switch
to the other side now.
00:14:15.20\00:14:21.05
Extend all the way out
00:14:21.10\00:14:22.82
and pull back through.
00:14:22.87\00:14:24.55
So what that means is that
00:14:28.30\00:14:29.27
if somebody called
you from a grocery store
00:14:29.30\00:14:30.72
and said I have this great
sale here for $1.25 a pound,
00:14:30.77\00:14:35.18
Hopefully the
next question would be
00:14:36.03\00:14:37.88
"$1.25 for a pound of what?"
00:14:37.93\00:14:39.38
So often these
places that advertise
00:14:39.43\00:14:41.78
this "fast weight loss"
00:14:41.83\00:14:43.35
lose 30 pounds in 30 days...
00:14:43.40\00:14:45.62
first question should be
00:14:45.67\00:14:47.28
"30 pounds of what?"
00:14:47.33\00:14:48.35
It's easy to have
somebody lose muscle mass
00:14:48.40\00:14:50.55
and lean vital organs
00:14:50.60\00:14:52.72
and necessarial fluids
00:14:52.77\00:14:54.95
but burning fat is a
whole different thing!
00:14:55.00\00:14:58.78
Okay let's do five more there.
00:14:58.83\00:15:06.85
Two more!
00:15:06.90\00:15:10.22
Okay good.
00:15:10.27\00:15:11.24
Now we're going to put
our towels behind our back
00:15:11.25\00:15:14.42
and we're just gonna raise up,
00:15:14.47\00:15:17.82
to get a stretch there.
00:15:17.87\00:15:19.58
Hold it for about ten seconds!
00:15:22.43\00:15:25.95
Now relax!
00:15:26.00\00:15:27.48
And back up one more time...
00:15:27.53\00:15:29.65
Raise it up!
00:15:29.70\00:15:31.28
Mike you should be
pretty good at this
00:15:31.33\00:15:32.55
with your
shoulder flexibility there.
00:15:32.60\00:15:36.85
Yeah he sure is!
00:15:36.90\00:15:39.12
Okay good and relax.
00:15:39.17\00:15:41.35
Okay we're gonna just put
our towels off to the side.
00:15:41.40\00:15:44.82
We're still going to
use them one more time.
00:15:44.87\00:15:47.58
What we're going to do now
00:15:47.63\00:15:48.62
is we're going to
do some leg exercise.
00:15:48.67\00:15:49.65
We're gonna do
what is called lunges.
00:15:49.70\00:15:52.15
We've shown lunges before.
00:15:52.20\00:15:53.92
We're going to do them this time
00:15:53.97\00:15:55.52
with a little bit of variation.
00:15:55.57\00:15:56.68
So let's go ahead and
put your hands on your hips,
00:15:56.73\00:15:58.65
I want you to lunge way out,
00:15:58.70\00:16:01.82
okay now while you're there
00:16:01.87\00:16:03.58
go down, now come up,
00:16:03.63\00:16:05.22
back down again
00:16:05.27\00:16:06.75
And up,
00:16:06.80\00:16:08.05
and down,
00:16:08.10\00:16:09.07
and up,
00:16:09.10\00:16:10.15
And down!
00:16:10.20\00:16:11.17
Two more times!
00:16:11.18\00:16:12.15
Down.
00:16:12.16\00:16:13.48
One more!
00:16:13.53\00:16:14.98
Okay now back.
00:16:15.03\00:16:16.55
Now switch over!
00:16:16.60\00:16:18.45
Okay good.
00:16:18.50\00:16:24.18
And one more time!
00:16:24.23\00:16:25.95
Now switch!
00:16:26.00\00:16:29.02
Now for you at
home if you can't go
00:16:29.07\00:16:32.65
as far down as
these fellows are going
00:16:32.70\00:16:34.05
that's okay!
00:16:34.10\00:16:35.07
Just get a
little range of motion
00:16:35.08\00:16:36.85
that's fine,
00:16:36.90\00:16:38.02
we're gonna do five
00:16:38.07\00:16:39.04
and then we're going to switch!
00:16:39.07\00:16:43.38
And if this becomes too easy
00:16:43.83\00:16:45.12
you can always add
dumbbells in your hand
00:16:45.17\00:16:47.28
as you do this exercise!
00:16:47.33\00:16:50.15
Okay if you have sore knees
00:16:50.20\00:16:53.12
or have problems in that regard
00:16:53.17\00:16:54.45
this might be a difficult
exercise for you to do.
00:16:54.50\00:16:57.32
So what we'll do then is
just not step out very far
00:16:57.37\00:17:00.42
and once again just a
short range of motion.
00:17:00.47\00:17:02.45
Just enough to make those
muscles start to contract.
00:17:02.50\00:17:07.68
Okay let's keep going!
00:17:07.73\00:17:10.12
This is a great
metabolic stimulator.
00:17:10.17\00:17:12.45
Nothing stimulates the
body like training legs
00:17:12.50\00:17:15.42
because it
requires so much energy!
00:17:15.47\00:17:17.05
The legs are constantly
on the move so there's
00:17:17.10\00:17:19.52
lots of aerobic fibers in there
00:17:19.57\00:17:20.68
so you can really take
them far into the training range
00:17:20.73\00:17:24.88
and still keep going
00:17:24.93\00:17:26.95
but nothing
creates a metabolic effect
00:17:27.00\00:17:28.15
and starts helping
body fat burn like this,
00:17:28.20\00:17:30.88
I've seen people
time and time again
00:17:30.93\00:17:33.08
who have gone on
weight loss programs,
00:17:33.13\00:17:35.68
calorie restricting programs,
00:17:35.73\00:17:37.35
they exercise, they do
their walking and so forth
00:17:37.40\00:17:39.65
but they still don't
burn body fat and then when
00:17:39.70\00:17:43.78
we put them into a
resistance workout program
00:17:43.83\00:17:45.28
then all of a sudden
the fat starts to burn.
00:17:45.33\00:17:47.98
Okay let's just
do a few more here.
00:17:53.00\00:17:56.28
You started with
your right leg right?
00:17:56.33\00:17:58.05
okay
00:17:58.10\00:18:00.22
Let's do them one
more time on each side
00:18:02.30\00:18:03.88
step out with the right leg.
00:18:03.93\00:18:06.62
Good!
00:18:06.67\00:18:11.75
And back with the left.
00:18:11.80\00:18:13.32
Okay what we're
going to do now is
00:18:19.93\00:18:21.25
just step out with the right leg
00:18:21.30\00:18:23.35
and just go into the position
00:18:23.40\00:18:24.45
and just hold it there.
00:18:24.50\00:18:26.25
Hold it, good!
00:18:26.30\00:18:27.55
Remember you
wanna keep the chest up,
00:18:27.60\00:18:30.52
the zyphoid process up
as we hold the position.
00:18:30.57\00:18:36.52
No problem right?
00:18:36.57\00:18:37.78
Keep smiling Greg!
00:18:37.83\00:18:39.92
Okay switch!
00:18:42.83\00:18:44.18
We're looking good!
00:18:55.00\00:18:55.97
Looks like we're starting
to get just a little bit
00:18:55.98\00:18:57.08
of wobble in that leg.
00:18:57.13\00:18:59.28
That's what
we're looking to see!
00:18:59.33\00:19:01.92
Okay go ahead and relax.
00:19:04.37\00:19:06.78
I want you to go ahead
00:19:06.83\00:19:07.80
and lay down on your
side there on the floor.
00:19:07.81\00:19:10.85
Yeah that's fine.
00:19:10.90\00:19:12.28
Head up that way.
00:19:12.33\00:19:14.22
Okay you just get
yourself comfortable
00:19:14.27\00:19:16.45
and kind of brace
your head in your hand.
00:19:16.50\00:19:18.38
Now what I want you to
do is grab your ankle here,
00:19:18.43\00:19:21.05
bring your leg back and
feel that quadriceps stretch.
00:19:21.10\00:19:25.65
Now go ahead and pull it back!
00:19:25.70\00:19:32.92
There you go!
00:19:32.97\00:19:36.12
This is a good
way to do a stretch
00:19:36.17\00:19:37.58
if you don't have
someplace to brace yourself.
00:19:37.63\00:19:43.38
Once again,
we're going to hold it
00:19:43.43\00:19:44.92
for about a 10 to
15 second time period.
00:19:44.97\00:19:50.35
Okay let's flip over
and go the other way.
00:19:50.40\00:19:59.82
Okay as you get more flexible
00:19:59.87\00:20:01.92
you can pull back even further.
00:20:01.97\00:20:04.48
There you go!
00:20:04.53\00:20:07.28
Mike you should
be plenty flexible.
00:20:07.33\00:20:11.02
There you go!
00:20:11.07\00:20:12.32
Pull that leg a little bit.
00:20:12.37\00:20:14.32
That's pretty good!
00:20:14.37\00:20:15.52
Nice and firm.
00:20:15.57\00:20:18.85
Now remember,
00:20:18.90\00:20:19.98
even though we have a
couple of young men like this
00:20:20.03\00:20:22.12
these exercises
are for everybody!
00:20:22.17\00:20:23.28
Not just for men,
not just for young men
00:20:23.33\00:20:25.02
but anybody can do them!
00:20:25.07\00:20:28.05
Okay good.
00:20:28.10\00:20:29.07
Now I'd like you
to take your towel
00:20:29.10\00:20:31.02
and just in a seated position
00:20:31.07\00:20:35.58
put your legs out
straight... I'd like you to
00:20:35.63\00:20:39.28
hook the towel around your feet.
00:20:39.33\00:20:40.88
Okay and now I'd like
you to assist yourselves
00:20:40.93\00:20:43.18
in a hamstring
stretch by pulling forward.
00:20:43.23\00:20:47.45
Okay pull yourself forward.
00:20:47.50\00:20:50.42
There you go!
00:20:50.47\00:20:51.44
I want you to hold it
for about a five second count
00:20:51.45\00:20:55.75
and then just relax.
00:20:55.80\00:20:58.62
Okay and pull again.
00:20:58.67\00:21:03.32
Nice, steady pull.
00:21:03.37\00:21:05.98
We've talked before
about the hamstrings being
00:21:06.03\00:21:08.55
so important for flexibility.
00:21:08.60\00:21:11.68
Okay relax
00:21:11.73\00:21:13.38
and one more time,
00:21:13.43\00:21:14.92
stretch it out!
00:21:14.97\00:21:17.85
Okay good.
00:21:21.23\00:21:22.38
Okay Mike you want to go ahead
00:21:22.43\00:21:23.98
and put the
towels back away there.
00:21:24.03\00:21:30.35
I want to give you an example
00:21:30.40\00:21:32.85
of something you
DON'T want to do.
00:21:32.90\00:21:34.75
Mike, I want you to
00:21:34.80\00:21:36.78
touch your toes
just standing there.
00:21:36.83\00:21:39.88
Okay now back up
again and back down again.
00:21:39.93\00:21:42.38
This is a common
exercise that used to be
00:21:42.43\00:21:43.68
done all the time
called the toe touch.
00:21:43.73\00:21:45.98
It's not one that we
want you to focus on doing
00:21:46.03\00:21:48.15
because it can cause
back problems so we go away
00:21:48.20\00:21:50.52
from that type of stretch
00:21:50.57\00:21:53.25
...now I tell you, right?
00:21:53.30\00:21:54.88
We go away from
that type of stretch
00:21:54.93\00:21:56.75
and do it from a seated position
00:21:56.80\00:21:58.25
and then we can do them
without hurting our self.
00:21:58.30\00:22:00.22
The other thing we
want to try and avoid is
00:22:00.27\00:22:02.25
any type of
resistance behind our head where
00:22:02.30\00:22:05.22
we're either
pressing up or pulling down.
00:22:05.27\00:22:07.35
Now when you do the stretching
with the towel that's okay.
00:22:07.40\00:22:09.18
But if we have a lot
of bearing resistance
00:22:09.23\00:22:11.22
when we're trying to push up
00:22:11.27\00:22:12.58
then we can
create some problems with
00:22:12.63\00:22:15.18
the upper thoracic area
00:22:15.23\00:22:16.35
and that's
something we don't want.
00:22:16.40\00:22:17.95
We don't want to
injure ourselves.
00:22:18.00\00:22:19.35
One of the most
popular exercises out there is
00:22:19.40\00:22:21.55
just a common
bench press but actually,
00:22:21.60\00:22:24.48
if you look at the
biomechanics of it,
00:22:24.53\00:22:25.50
it doesn't allow your scapula
to come together properly.
00:22:25.51\00:22:27.72
So it actually can
become dangerous to do
00:22:27.77\00:22:30.05
especially if
you do it improperly
00:22:30.10\00:22:32.32
which a lot of people do.
00:22:32.37\00:22:33.88
Okay, so now what
we're going to do is
00:22:33.93\00:22:35.85
we're going to do some calf work
00:22:35.90\00:22:38.28
and I just want
you to step back,
00:22:38.33\00:22:40.42
press your heel into the ground
00:22:40.47\00:22:41.95
and we're gonna push up
on the toe and back down.
00:22:42.00\00:22:45.95
Press up and then down.
00:22:46.00\00:22:48.32
Feel it stretch all the
way to the ground each time.
00:22:48.37\00:22:52.68
Way up on the toe and back down.
00:23:02.77\00:23:05.82
Five more!
00:23:05.87\00:23:10.02
And two more.
00:23:10.07\00:23:12.75
Good!
00:23:12.80\00:23:13.77
Switch over!
00:23:13.80\00:23:17.02
Remember,
00:23:17.07\00:23:18.58
this area is so
important that often times
00:23:18.63\00:23:20.52
athletes or people
who used to be athletes
00:23:20.57\00:23:22.42
will go out and
they'll get into some
00:23:22.47\00:23:24.48
athletic competition
00:23:24.53\00:23:25.92
and all of a
sudden it feels like
00:23:25.97\00:23:27.42
somebody hit them
in the back of the heel
00:23:27.47\00:23:29.18
with a racket or a bat.
00:23:29.23\00:23:30.82
The reality of
what happened is that
00:23:30.87\00:23:31.88
they just tore
their Achilles tendon.
00:23:31.93\00:23:33.88
Not something you want to do!
00:23:33.93\00:23:35.15
So, it's very important to
keep these muscles in good,
00:23:35.20\00:23:37.92
strong shape and
also very flexible.
00:23:37.97\00:23:48.48
.Okay good.
00:23:48.53\00:23:49.75
What I'm gonna have
these fellows do now is
00:23:49.80\00:23:52.18
a little bit of an
advanced abdominal exercise.
00:23:52.23\00:23:54.18
Why don't you go
ahead and get on your back.
00:23:54.23\00:23:58.78
Okay you're going to put
your hands behind your neck,
00:23:58.83\00:24:02.35
bring your knees up
00:24:02.40\00:24:04.55
and take your
feet off the floor.
00:24:04.60\00:24:06.92
Now I want you to
draw an elbow up to a knee
00:24:06.97\00:24:09.55
and alternate it
across and come back
00:24:09.60\00:24:11.58
and hit the other one.
00:24:11.63\00:24:13.65
Good.
00:24:13.70\00:24:18.48
This encourages full
abdominal contraction
00:24:18.53\00:24:20.85
as we draw up with
the lower abdominal
00:24:20.90\00:24:22.72
and contract with
the upper abdominal.
00:24:22.77\00:24:26.25
Now the way a body
contracts on a homosapien
00:24:26.30\00:24:28.82
is once you contract a muscle
00:24:28.87\00:24:30.42
the whole thing contracts.
00:24:30.47\00:24:32.18
So we're gonna get a
good abdominal effect
00:24:32.23\00:24:34.35
by doing it this way.
00:24:34.40\00:24:37.68
As you see, we have
a little variance here.
00:24:37.73\00:24:39.35
Greg is doing it more by
using his trunk to come up.
00:24:39.40\00:24:43.98
That's fine you
can do it that way!
00:24:44.03\00:24:46.35
Where Mike is
depending more on his hips
00:24:46.40\00:24:49.62
to come up to his elbow.
00:24:49.67\00:24:50.95
Both will create
the desire effect.
00:24:51.00\00:24:56.68
Starting to feel that yet?
00:24:56.73\00:25:00.52
Keep going!
00:25:00.57\00:25:09.88
Okay good.
00:25:09.93\00:25:10.95
Flip over onto your stomachs.
00:25:11.00\00:25:15.78
Now we want to stretch
those abdominal muscles out.
00:25:15.83\00:25:18.52
Okay I want you to push up
00:25:18.57\00:25:20.15
and keep your
pelvis on the ground.
00:25:20.20\00:25:23.12
Good!
00:25:23.17\00:25:24.14
Just feel that stretch!
00:25:24.15\00:25:28.52
Okay
00:25:28.57\00:25:30.25
Come down.
00:25:30.30\00:25:31.98
Let's go up one more time!
00:25:32.03\00:25:34.42
Feel that nice stretch!
00:25:34.47\00:25:40.98
Good!
00:25:41.03\00:25:42.00
Okay, lay back down.
00:25:42.01\00:25:43.32
Put your hands behind your back.
00:25:43.37\00:25:44.85
Now let's just raise
the chest up off the floor.
00:25:44.90\00:25:48.85
Okay and back down.
00:25:48.90\00:25:49.87
Now let's just do repetitions.
00:25:49.90\00:25:51.65
One after the other.
00:25:51.70\00:25:52.67
Let's do 20 one
right after another.
00:25:52.68\00:25:59.65
Good!
00:25:59.70\00:26:00.67
Keep going!
00:26:00.70\00:26:02.15
8, 9, 10
00:26:02.20\00:26:04.48
Ten more!
00:26:04.53\00:26:13.98
Three more!
00:26:14.03\00:26:16.58
Okay now up on
your hands and knees
00:26:16.63\00:26:20.32
and what you're going to do is
00:26:20.37\00:26:21.72
you're going to
put your left arm out
00:26:21.77\00:26:23.22
and point it out.
00:26:23.27\00:26:24.65
Now put you right leg back
00:26:24.70\00:26:26.68
and point that straight out!
00:26:26.73\00:26:28.48
Right leg!
00:26:28.53\00:26:29.50
There you go!
00:26:29.51\00:26:31.42
-Just hold that.
00:26:31.47\00:26:36.05
Okay, let's switch
over to the other side.
00:26:36.10\00:26:39.48
Nice, steady contraction!
00:26:45.97\00:26:52.05
Alright!
00:26:52.10\00:26:53.08
Good job fellows!
00:26:53.13\00:26:54.42
Thanks a lot!
00:26:54.47\00:26:58.82
What we went over today was a
00:26:58.87\00:26:59.84
program designed to
help you burn body fat.
00:26:59.85\00:27:03.42
Remember body fat is
not lost in rapid measure.
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It takes time!
00:27:06.70\00:27:07.95
If you have to
burn 3500 calories
00:27:08.00\00:27:09.08
that means you're
burning 500 calories a day
00:27:09.13\00:27:11.52
for 7 days in order to get 3500!
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You're not going to
lose body fat overnight!
00:27:13.50\00:27:15.38
It didn't come on over night!
00:27:15.43\00:27:17.22
So it's going to take time.
00:27:17.27\00:27:19.02
But just by restricting calories
00:27:19.07\00:27:20.42
or eating less
isn't going to do it
00:27:20.47\00:27:22.55
because when people do that,
00:27:22.60\00:27:23.57
they actually start
tapping into their own
00:27:23.58\00:27:25.85
lean body mass and
instead of losing fat
00:27:25.90\00:27:28.62
people are losing muscle.
00:27:28.67\00:27:30.12
We don't want to do that!
00:27:30.17\00:27:31.18
Muscle is the
key to helping us get
00:27:31.23\00:27:33.12
that metabolism
back to the excitement
00:27:33.17\00:27:36.28
and stimulation of our youth.
00:27:36.33\00:27:38.65
But remember,
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no matter what else we do
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whenever we exercise-
00:27:41.30\00:27:43.05
we do it for the proper reason.
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"We can do all
things through Christ
00:27:44.50\00:27:46.12
"who strengthens us."
00:27:46.17\00:27:47.48
God bless.
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