The following program
is designed to demonstrate
00:00:02.13\00:00:04.10
simple workouts that you
can use to improve your health.
00:00:04.13\00:00:07.20
Be sure to
consult your physician
00:00:08.70\00:00:10.11
before beginning
any exercise program.
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Seems like today people
will try just about anything
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to lose body weight
even going to the point
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of stapling their stomach.
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We're gonna explore fat
diets on the next edition
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here on Body
and Spirit Aerobics.
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Hello I am Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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You want to know why there's
so many diets out there today.
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Try $ 30 billion a year that's
why that's how much people
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spend trying to
lose weight and get fit.
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They're always thinking
there must be some magic answer
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to it obviously
they felt like God
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didn't intend us to
be overweight and fat.
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Well that part's true
but what happened to get us
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that way well
that's up to the individual
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but what you do
once you get there.
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That's the big key we're
gonna talk a little more about
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that as we get into our program.
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I believe we're ready to
get started now helping me out
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will Becky Garber
and my daughter Brittany.
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We're gonna do a
little workout while we talk
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a little bit about fat diets as
well so let's start warming up.
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Let's do some arm
circles around and up
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and around and
up and around and up
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and around and around
and around and up and around.
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Now let's go back
around the other way
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and up and around up
and around up and around
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keep going up and around
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and let's go five more times
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one and two and
three and four and five.
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Let's roll the
shoulders and loosen those up.
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Three more times
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okay now back the other way.
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And five more times.
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Good put the arms out
in front of you and back
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and together and
out and together and out
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and together and
out and together and out
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and together and
out and together and out
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and together now turn
the hands look up okay
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and back together back
together back together again
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and back and
back four more times
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1, 2, 3, 4 palms all the way up
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and out and out and out
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four, five, six,
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seven, eight, nine.
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Turn to back
over and out and out
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three, four, five, six,
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seven, eight, nine, ten.
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Shake it out, okay let's
put a foot out in front of us
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and then go up on the toe
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down up down up down up down
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ten more times one, two, three,
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four, five, six, seven,
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eight, nine, ten.
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Switch it around toe up and up
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3, 4, 5, 6,
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7, 8, 9 five more
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1, 2, 3, 4, 5.
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Put your foot
back and press up down
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up down and up
and up ten more times
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1, 2, 3, 4, 5,
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6, 7, 8, 9, 10 switch it around
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and push up and
push and push and push
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and push and push 8, 9, 10
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five more 1, 2, 3, 4, 5,
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okay now what we're gonna
do is we're gonna bring out
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left leg up and we wanna touch
our right elbow okay like so.
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Now switch and good here we go
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very good this is an
excellent movement although
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it look kind of strange
and I'm sure we probably
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look like the funniest
course line ever that's okay
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you're getting exercise
here that's what matters.
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It makes a lot of more sense
when I hear some of the things
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people do to
try and lose weight.
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The biggest thing that
people try and get you on
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is high protein diets
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because you're gonna
loss weight that way.
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'Cause there are 3500
calories for a pound of fat
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only 600 for a pound
the muscle you can loss
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6 pounds of lean body
mass for ever pound of fat.
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So it's lot easier to
get people lose muscle weight
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and bad organ tissue
and its fat the problem is
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as you build those
muscles back up you will lose
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that weight permanently and
you'll be permanently weaker
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okay step it out.
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What happens today why
carbohydrates has gotten
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a bad rep is because people eat
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refined carbohydrates
simple carbohydrates.
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The things that so
popular today are the fast foods
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fast thin fast you
know the fast dipole.
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When you eat fast food living
food that's been processed
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and refined it's
gonna make you fat
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but if you eat raw
fruits and vegetables
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lots of whole
grain breads and cereals.
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Those aren't gonna get
make you fat I would challenge
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anybody to eat too much raw
broccoli not gonna happened.
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You could never
eat too much of it
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your body will not get
fat or fat up your diet.
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I would encourage you
to go on a diet like that
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but if you eat lots
of fruits and vegetables
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and whole grains you're
gonna have a very healthy diet
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and you'll be
losing lots of body fat.
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Now the problem a lot of
people have is they don't eat
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enough in order
to burn body fat.
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'Cause fat turns into
the fire of carbohydrates.
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Okay cross the
arms lets do some squats
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ready down and up down and up
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good keep going at that pace.
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When we do squats
we wanna keep our knees
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over our feet
push the hips back.
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Both these ladies are
doing them great, just great.
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And while they're doing
that the metabolizing fat
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because fat is
going through their bodies
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looking for working
muscles and it's finding them.
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And that's what
losing body fat's all about.
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Good as we get fit we actually
burn three times as much fat
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as somebody who's
not fit just stay with it
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if you're not losing
weight quickly right at first
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keep it going and you will good.
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I always like in
burning fat to building a fire
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if you just try and light
the log it won't work so use
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paper and kindling which are all
made out of the same substance.
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Well fats,
protein and carbohydrates
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are all made out
of the same stuff
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except protein
also has nitrogen.
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But you have to
have carbohydrates
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to get the fire
burning to get the fat burning.
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Fats are the logs they're
the long term fuel storage.
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Don't let my talking
interrupt your squatting
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just keep going you're
fine good twenty more seconds
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there you're looking great.
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It's like you could do that
all day no we won't go all day
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keeps it going ten more seconds.
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And now we're gonna do a hold
here ready down and hold good.
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Even though we're staying
static right now your muscles
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are still working oxygenated
blood's still to going
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that area trying to
figure out what's happening.
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Also of course the stronger
you are the more muscles
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you have the better you're
gonna be burning fat right now
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fat burning enzymes are
being release from their bodies.
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So they're going to
actually be more effective
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of burning body
fat that's good to know
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while you're
feeling some of that pain.
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Alright keep good posture
heads up chest up good job.
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I'm with you
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I'm here to support you
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good almost done.
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Down to five seconds
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4, 3, 2, 1 okay step it out
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good job boy
that's hurt just watching.
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Forty five more seconds
will be time for another change.
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Squats are probably one of
the best metabolic exercises
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out there you want a
great fat burner start squatting
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down to twenty more seconds
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15
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all right 4, 3, 2, 1.
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Let's do some side stepping
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okay pick up the pace
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all right
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quick feet quick feet.
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Okay big steps
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good
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good job.
00:12:30.95\00:12:32.61
Okay bend the knees a
little bit as you do it now.
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Okay time to back up
smaller steps quickly good
00:12:43.26\00:12:50.90
quick steps quick steps
00:12:54.40\00:12:55.97
excellent.
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You guys are
looking great back there
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quicker alright.
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I didn't know my feet can move
this quick anymore keep going.
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Down to 20,
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15,
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10, 9, 8, 7, 6, 5,
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4, 3, 2, 1 step it out.
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Anytime somebody goes on
a calorie restricting diet
00:14:04.24\00:14:07.54
you got a 95 plus percent chance
putting all that weight back on
00:14:07.58\00:14:11.28
and some and the weight
that does stay out permanently
00:14:11.31\00:14:14.52
will probably be the
weight you don't wanna lose
00:14:14.55\00:14:18.55
the only thing you're
gonna lose permanently
00:14:18.59\00:14:20.39
is your money unfortunately.
00:14:20.42\00:14:23.59
You need to get
a lifestyle change,
00:14:23.63\00:14:25.73
change the palate if
you're eating healthy food
00:14:25.76\00:14:29.46
it's not gonna be a problem
it's not the carbohydrates
00:14:29.50\00:14:32.03
it's the refined carbohydrates
that are causing the problem.
00:14:32.07\00:14:34.50
Remember one pound of fat is
greater than two and half times
00:14:38.67\00:14:42.38
the size of a pound of muscle.
00:14:42.41\00:14:44.25
Seeing people many, many
times not lose any weight
00:14:44.28\00:14:48.48
and lose all sorts of inches
I had one man one time say.
00:14:48.52\00:14:53.09
I want to lose 40 pounds I said
would you rather lose pounds
00:14:53.12\00:14:56.16
or two inches off
your waist or twenty pounds
00:14:56.19\00:14:58.56
and four inches off your
waist and he concluded that
00:14:58.59\00:15:02.03
twenty pounds and
four inches off his waist
00:15:02.06\00:15:04.03
would probably
be more desirable.
00:15:04.07\00:15:06.50
And he was able to
do that no problem.
00:15:06.53\00:15:09.14
Okay find your jump
ropes, let's go by turning
00:15:09.17\00:15:13.94
when we find our jump
ropes they're already there.
00:15:13.98\00:15:16.68
We don't use jump
ropes we just use the motion
00:15:16.71\00:15:19.11
and you can do
that at home as well.
00:15:19.15\00:15:21.25
If you have a rebounder or
a mini tramp this will work
00:15:21.28\00:15:23.59
very nicely down here to
stimulate action keep going.
00:15:23.62\00:15:28.19
Good twenty more seconds.
00:15:32.63\00:15:34.30
Well you're both very good.
00:15:37.63\00:15:39.03
And so you're so good I don't
have to do them it's wonderful.
00:15:45.61\00:15:48.64
Okay let's get
back into our step.
00:15:52.05\00:15:53.85
We're in the tough
part of the Aerobics now.
00:15:59.92\00:16:02.26
The engines going
the fat is burning
00:16:03.56\00:16:07.10
and now we need to keep it up.
00:16:07.13\00:16:08.43
Thirty five more seconds.
00:16:18.54\00:16:20.28
Keep you're arms moving
00:16:25.31\00:16:26.75
hands up as you swing your arms.
00:16:30.55\00:16:32.35
Ten seconds
00:16:43.93\00:16:45.27
okay and jump rope go
00:16:53.31\00:16:55.71
fifty seconds.
00:17:03.85\00:17:05.19
Now forty five good.
00:17:08.09\00:17:09.92
Now we're down to thirty five
00:17:16.77\00:17:19.10
just like we start to warm-up
a little bit that's good.
00:17:26.04\00:17:28.18
Okay we're down to 15 keep
going keep going keep going
00:17:35.82\00:17:39.52
but no count down yet
00:17:39.55\00:17:40.89
10, 9, 8, 7, 6, 5,
00:17:44.03\00:17:49.43
4, 3, 2, 1 step it out.
00:17:49.46\00:17:54.14
One of the things
that's been frustrating for me
00:17:58.17\00:18:00.51
in my career is seeing
people who want to take a pill
00:18:00.54\00:18:03.88
simply to try and
lose weight and body fat
00:18:03.91\00:18:06.65
with so many of those pills
are simply a bunch of caffeine
00:18:06.68\00:18:10.02
to try and
stimulates some metabolic action
00:18:10.05\00:18:13.19
they're harmful for you
people die taking those things
00:18:13.22\00:18:16.52
be very conscious of a
pill that's supposed to help you
00:18:16.56\00:18:19.23
lose weight a lot of
them are just fiber pills
00:18:19.26\00:18:22.23
helping to push things through
but fiber would be much more
00:18:22.26\00:18:25.50
adequately provided
by eating fresh fruit.
00:18:25.53\00:18:27.87
And also you
want to stay away from
00:18:34.38\00:18:36.48
fanatical
flattish diet it's like
00:18:36.51\00:18:38.18
the grapefruit diet
the things like that.
00:18:38.21\00:18:40.65
Those types of
diets do not promote
00:18:40.68\00:18:43.42
a balanced nutritional program.
00:18:43.45\00:18:44.92
Keep it up and keep it up.
00:18:52.99\00:18:55.03
Okay let's do some side steps
00:19:02.50\00:19:05.21
and then start
slowing a down little bit here
00:19:08.54\00:19:10.48
thirty more
seconds at this pace.
00:19:22.12\00:19:24.06
Now down to 20,
00:19:33.84\00:19:35.17
15,
00:19:38.67\00:19:40.01
10, 9, 8, 7, 6, 5,
00:19:44.08\00:19:49.05
4, 3, 2, 1 okay
we're gonna step here
00:19:49.08\00:19:54.72
bring the legs up not too fast
00:19:58.53\00:20:00.56
we're in the cool
down phase of our workout.
00:20:00.60\00:20:02.63
Forty more seconds
00:20:13.48\00:20:14.81
and that's an
interesting picture
00:20:16.75\00:20:18.08
good keep going thirty seconds
00:20:23.22\00:20:26.29
and twenty
00:20:33.46\00:20:34.76
down to 10,
00:20:43.67\00:20:45.01
7, 6, 5, 4, 3, 2, 1
00:20:47.21\00:20:53.52
it's time to stretch step back
press your heel to the ground
00:20:53.55\00:20:57.15
and hold ten more seconds
00:20:59.82\00:21:05.93
1, 2, 3, 4, 5,
00:21:05.96\00:21:10.87
6, 7, 8, 9, 10.
00:21:10.90\00:21:16.54
Push your foot back and hold,
00:21:16.57\00:21:20.54
hold for ten 1, 2, 3, 4, 5,
00:21:20.58\00:21:28.68
6, 7, 8, 9, 10.
00:21:28.72\00:21:33.69
Okay use me to brace yourself
00:21:33.72\00:21:35.06
and get a hold of your ankle
and stretch your quadriceps
00:21:35.09\00:21:37.33
hold that
00:21:40.86\00:21:42.16
ten more seconds 1, 2, 3, 4, 5,
00:21:42.20\00:21:49.70
6, 7, 8, 9, switch.
00:21:49.74\00:21:54.28
It's something I do well
stand here while people hang on
00:22:02.48\00:22:06.45
hold for ten more seconds
00:22:06.49\00:22:07.86
1, 2, 3, 4, 5,
00:22:07.89\00:22:12.76
6, 7, 8, 9, 10.
00:22:12.79\00:22:17.67
Put a leg out up on your
heel lean forward into it
00:22:17.70\00:22:21.67
switch it back to
your leg keep your chest up
00:22:21.70\00:22:24.41
as you lean into it
and hold that for ten more
00:22:24.44\00:22:32.51
1, 2, 3, 4, 5,
00:22:32.55\00:22:37.49
6, 7, 8, 9, 10 and switch
00:22:37.52\00:22:42.62
and lean into it
and hold, hold, hold.
00:22:46.09\00:22:51.63
Ten more seconds 1, 2, 3, 4, 5,
00:22:55.94\00:23:02.18
6, 7, 8, 9, 10 step
out to the side way out
00:23:02.21\00:23:10.49
switch the inside
of your thigh and hold
00:23:12.89\00:23:16.26
1, 2, 3, 4, 5,
00:23:19.89\00:23:24.77
6, 7, 8, 9, 10.
00:23:24.80\00:23:29.30
Switch over and hold
00:23:29.34\00:23:32.27
and ten more 1, 2, 3, 4, 5,
00:23:36.85\00:23:42.92
6, 7, 8, 9, 10.
00:23:42.95\00:23:47.26
Good all right
hands behind your back
00:23:47.29\00:23:51.06
gonna contract our
abdomen and bend over.
00:23:51.09\00:23:54.63
And we're gonna go
up we're gonna lean back
00:23:54.66\00:23:58.20
contract over up and back
00:23:58.23\00:24:03.57
contract over up and back
00:24:03.61\00:24:08.51
contract over up and back
00:24:08.54\00:24:12.98
contract over up and back
00:24:13.01\00:24:18.45
contract over up and back
00:24:18.49\00:24:21.79
contract over up and back
00:24:21.82\00:24:25.96
contract over up and back
00:24:25.99\00:24:30.40
keep going over up and back.
00:24:30.43\00:24:34.40
Contract over up and back
00:24:34.44\00:24:38.44
contract over up and back
00:24:38.47\00:24:42.61
contract over up and back
00:24:42.64\00:24:46.78
good keep it up
and back ten more
00:24:46.82\00:24:53.09
1 and 2
00:24:53.12\00:24:59.59
and 3 and 4
00:24:59.63\00:25:06.57
and 5, 6, 7,
00:25:06.60\00:25:14.01
8, 9, 10 good.
00:25:16.18\00:25:24.42
All right let's
rotate the trunk and turn
00:25:24.45\00:25:29.46
and turn and turn and turn good
00:25:29.49\00:25:36.87
keep turning and turn and turn
00:25:36.90\00:25:42.70
five more each way.
00:25:42.74\00:25:45.51
There is 1, 2,
00:25:45.54\00:25:51.71
3, 4, 5.
00:25:51.75\00:25:58.05
Okay look your head to the side
00:25:58.09\00:26:00.66
now look the other way and back
00:26:00.69\00:26:04.99
and over and over and over.
00:26:05.03\00:26:10.67
Up to the
ceiling down to the floor
00:26:10.70\00:26:15.04
up down up and down good.
00:26:15.07\00:26:23.01
All right that's it
thanks a lot ladies.
00:26:23.04\00:26:24.75
There really is no
magic cure when it comes
00:26:26.92\00:26:28.98
to losing body fat you
could try all sort of diets.
00:26:29.02\00:26:32.05
The problem is some
of the simple things
00:26:32.09\00:26:34.06
that really don't cost anything
00:26:34.09\00:26:35.86
eating healthfully
will save you a lot of money
00:26:35.89\00:26:38.06
on your grocery bill
drinking a lot of water
00:26:38.09\00:26:40.80
getting simple
exercise like walking.
00:26:40.83\00:26:43.06
But you find that
gimmicks are always gonna be
00:26:43.10\00:26:44.80
out there to try
and deceive the public
00:26:44.83\00:26:48.14
into buying their products.
00:26:48.17\00:26:49.50
That's why $30
billion have been spend
00:26:49.54\00:26:52.11
but you have to
remember what you lose
00:26:52.14\00:26:54.68
is gonna be a vital key
to your dietary program.
00:26:54.71\00:26:58.65
If somebody is offering
to sell you at $0:29 a pound
00:26:58.68\00:27:01.15
at the grocery store I
would hope your first question
00:27:01.18\00:27:03.69
would be a $0:29
for a pound of what.
00:27:03.72\00:27:06.62
If somebody is telling you
can lose 30 pounds in 30 days.
00:27:06.65\00:27:09.46
The first question
better be 30 pounds of what.
00:27:09.49\00:27:12.09
If you diet without
exercise you're gonna lose
00:27:12.13\00:27:13.96
25 to 90 percent
of all your weight
00:27:14.00\00:27:16.30
out of lean muscle vital
organs and exercise your fluid.
00:27:16.33\00:27:20.24
That's a very wide
range and the less fit
00:27:20.27\00:27:23.34
you are the greater that's gonna
be towards losing vital tissue
00:27:23.37\00:27:26.78
you don't wanna lose.
00:27:26.81\00:27:28.28
So be smart about
it, eat healthfully
00:27:28.31\00:27:30.91
it makes sense doesn't it.
00:27:30.95\00:27:32.65
We wanna follow
God's natural pattern
00:27:32.68\00:27:34.75
he didn't make a
mistake by making us overweight.
00:27:34.78\00:27:37.02
We did that on our
own so stay with it
00:27:37.05\00:27:39.85
and understand that nowadays
two thirds of all adults
00:27:39.89\00:27:42.66
are overweight and
one out five children.
00:27:42.69\00:27:45.16
"But do it to
the glorify of God,
00:27:45.19\00:27:46.76
I can do all things through
Christ who strengthens me"
00:27:46.80\00:27:49.10
according to Philippians 4:13.
00:27:49.13\00:27:50.93
God bless you and
we'll see you next time.
00:27:50.97\00:27:53.17