Participants: Dick Nunez (Host), Michael Webb, Miles Scruggs
Series Code: BAS
Program Code: BAS000020
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:08 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 00:19 of stapling their stomach. 00:20 We're gonna explore fat diets on the next edition 00:23 here on Body and Spirit Aerobics. 00:53 Hello I am Dick Nunez, Wellness Director 00:54 of the Black 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 out there today. 01:02 Try $ 30 billion a year that's why that's how much people 01:05 spend trying to lose weight and get fit. 01:08 They're always thinking there must be some magic answer 01:11 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 about 01:24 that as we get into our program. 01:26 I believe we're ready to get started now helping me out 01:28 will Becky Garber and my daughter Brittany. 01:31 We're gonna do a little workout while we talk 01:33 a little bit about fat diets as well so let's start warming up. 01:37 Let's do some arm circles around and up 01:41 and around and up and around and up 01:46 and around and around and around and up and around. 01:56 Now let's go back around the other way 01:57 and up and around up and around up and around 02:06 keep going up and around 02:13 and let's go five more times 02:14 one and two and three and four and five. 02:22 Let's roll the shoulders and loosen those up. 02:33 Three more times 02:38 okay now back the other way. 02:46 And five more times. 02:52 Good put the arms out in front of you and back 02:56 and together and out and together and out 03:01 and together and out and together and out 03:05 and together and out and together and out 03:09 and together now turn the hands look up okay 03:12 and back together back together back together again 03:19 and back and back four more times 03:24 1, 2, 3, 4 palms all the way up 03:32 and out and out and out 03:37 four, five, six, 03:42 seven, eight, nine. 03:47 Turn to back over and out and out 03:52 three, four, five, six, 03:58 seven, eight, nine, ten. 04:04 Shake it out, okay let's put a foot out in front of us 04:08 and then go up on the toe 04:10 down up down up down up down 04:18 ten more times one, two, three, 04:23 four, five, six, seven, 04:29 eight, nine, ten. 04:33 Switch it around toe up and up 04:37 3, 4, 5, 6, 04:43 7, 8, 9 five more 04:49 1, 2, 3, 4, 5. 04:56 Put your foot back and press up down 05:00 up down and up and up ten more times 05:07 1, 2, 3, 4, 5, 05:15 6, 7, 8, 9, 10 switch it around 05:23 and push up and push and push and push 05:29 and push and push 8, 9, 10 05:36 five more 1, 2, 3, 4, 5, 05:43 okay now what we're gonna do is we're gonna bring out 05:45 left leg up and we wanna touch our right elbow okay like so. 05:50 Now switch and good here we go 06:02 very good this is an excellent movement although 06:08 it look kind of strange and I'm sure we probably 06:11 look 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 some of the things 06:23 people do to try and lose weight. 06:27 The biggest thing that people try and get you on 06:30 is high protein diets 06:32 because you're gonna loss weight that way. 06:34 'Cause there are 3500 calories for a pound of fat 06:37 only 600 for a pound the muscle you can loss 06:40 6 pounds of lean body mass for ever pound of fat. 06:47 So it's lot easier to get people lose muscle weight 06:51 and bad organ tissue and its fat the problem is 06:55 as you build those muscles back up you will lose 06:58 that weight permanently and you'll be permanently weaker 07:02 okay step it out. 07:07 What happens today why carbohydrates has gotten 07:10 a bad rep is because people eat 07:12 refined carbohydrates simple carbohydrates. 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 processed 07:27 and refined it's gonna make you fat 07:30 but if you eat raw fruits and vegetables 07:33 lots of whole grain breads and cereals. 07:35 Those aren't gonna get make you fat I would challenge 07:39 anybody to eat too much raw 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 diet 07:58 and you'll be losing lots of body fat. 08:01 Now the problem a lot of people have is they don't eat 08:04 enough in order to burn body fat. 08:07 'Cause fat turns into the fire of carbohydrates. 08:13 Okay cross the arms lets do some squats 08:16 ready down and up down and up 08:21 good keep going at that pace. 08:25 When we do squats we wanna keep our knees 08:27 over our feet push the hips back. 08:31 Both these ladies are doing them great, just great. 08:36 And while they're doing that the metabolizing fat 08:38 because fat is going through their bodies 08:40 looking for working muscles and it's finding them. 08:44 And that's what losing body fat's all about. 08:49 Good as we get fit we actually burn three times as much fat 08:54 as somebody who's not fit just stay with it 08:57 if you're not losing weight quickly right at first 08:58 keep it going and you will good. 09:03 I always like in burning fat to building a fire 09:06 if you just try and light the log it won't work so use 09:08 paper and kindling which are all made out of the same substance. 09:12 Well fats, protein and carbohydrates 09:14 are all made out of the same stuff 09:16 except protein also has nitrogen. 09:18 But you have to have carbohydrates 09:19 to get the fire burning to get the fat burning. 09:22 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 twenty more seconds 09:34 there you're looking great. 09:36 It's like you could do that all day no we won't go all day 09:41 keeps it going ten more seconds. 09:49 And now we're gonna do a hold here ready down and hold good. 09:56 Even though we're staying static right now your muscles 09:59 are still working oxygenated blood's still to going 10:02 that area 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 right now 10:16 fat burning enzymes are being release from their bodies. 10:18 So they're going to actually be more effective 10:20 of burning body fat that's good to know 10:23 while you're feeling some of that pain. 10:25 Alright keep good posture heads up chest up good job. 10:30 I'm with you 10:36 I'm here to support you 10:40 good almost done. 10:46 Down to five seconds 10:49 4, 3, 2, 1 okay step it out 10:54 good job boy that's hurt just watching. 11:08 Forty five more seconds will be time for another change. 11:20 Squats are probably one of the best metabolic exercises 11:22 out there you want a great fat burner start squatting 11:30 down to twenty more seconds 11:37 15 11:48 all right 4, 3, 2, 1. 11:52 Let's do some side stepping 12:01 okay pick up the pace 12:06 all right 12:14 quick feet quick feet. 12:21 Okay big steps 12:25 good 12:30 good job. 12:32 Okay bend the knees a little bit as you do it now. 12:43 Okay time to back up smaller steps quickly good 12:54 quick steps quick steps 12:59 excellent. 13:08 You guys are looking great back there 13:13 quicker alright. 13:22 I didn't know my feet can move this quick anymore keep going. 13:33 Down to 20, 13:39 15, 13:43 10, 9, 8, 7, 6, 5, 13:49 4, 3, 2, 1 step it out. 14:04 Anytime somebody goes on a calorie restricting diet 14:07 you got a 95 plus percent chance putting all that weight back on 14:11 and some and the weight that does stay out permanently 14:14 will probably be the weight you don't wanna lose 14:18 the only thing you're gonna lose permanently 14:20 is your money unfortunately. 14:23 You need to get a lifestyle change, 14:25 change the palate if you're eating healthy food 14:29 it's not gonna be a problem it's not the carbohydrates 14:32 it's the refined carbohydrates that are causing the problem. 14:38 Remember one pound of fat is greater than two and half times 14:42 the size of a pound of muscle. 14:44 Seeing people many, many times not lose any weight 14:48 and lose all sorts of inches I had one man one time say. 14:53 I want to lose 40 pounds I said would you rather lose pounds 14:56 or two inches off your waist or twenty pounds 14:58 and four inches off your waist and he concluded that 15:02 twenty pounds and four inches off his waist 15:04 would probably be more desirable. 15:06 And he was able to do that no problem. 15:09 Okay find your jump ropes, let's go by turning 15:13 when we find our jump ropes they're already there. 15:16 We don't use jump ropes we just use the motion 15:19 and you can do that at home as well. 15:21 If you have a rebounder or a mini tramp this will work 15:23 very nicely down here to stimulate action keep going. 15:32 Good twenty more seconds. 15:37 Well you're both very good. 15:45 And so you're so good I don't have to do them it's wonderful. 15:52 Okay let's get back into our step. 15:59 We're in the tough part of the Aerobics now. 16:03 The engines going the fat is burning 16:07 and now we need to keep it up. 16:18 Thirty five more seconds. 16:25 Keep you're arms moving 16:30 hands up as you swing your arms. 16:43 Ten seconds 16:53 okay and jump rope go 17:03 fifty seconds. 17:08 Now forty five good. 17:16 Now we're down to thirty five 17:26 just like we start to warm-up a little bit that's good. 17:35 Okay we're down to 15 keep going keep going keep going 17:39 but no count down yet 17:44 10, 9, 8, 7, 6, 5, 17:49 4, 3, 2, 1 step it out. 17:58 One of the things that's been frustrating for me 18:00 in my career is seeing people who want to take a pill 18:03 simply to try and lose weight and body fat 18:06 with so many of those pills are simply a bunch of caffeine 18:10 to try and stimulates some metabolic action 18:13 they're harmful for you people die taking those things 18:16 be very conscious of a pill that's supposed to help you 18:19 lose weight a lot of them are just fiber pills 18:22 helping to push things through but fiber would be much more 18:25 adequately provided by eating fresh fruit. 18:34 And also you want to stay away from 18:36 fanatical flattish diet it's like 18:38 the grapefruit diet the things like that. 18:40 Those types of diets do not promote 18:43 a balanced nutritional program. 18:52 Keep it up and keep it up. 19:02 Okay let's do some side steps 19:08 and then start slowing a down little bit here 19:22 thirty more seconds at this pace. 19:33 Now down to 20, 19:38 15, 19:44 10, 9, 8, 7, 6, 5, 19:49 4, 3, 2, 1 okay we're gonna step here 19:58 bring the legs up not too fast 20:00 we're in the cool down phase of our workout. 20:13 Forty more seconds 20:16 and that's an interesting picture 20:23 good keep going thirty seconds 20:33 and twenty 20:43 down to 10, 20:47 7, 6, 5, 4, 3, 2, 1 20:53 it's time to stretch step back press your heel to the ground 20:59 and hold ten more seconds 21:05 1, 2, 3, 4, 5, 21:10 6, 7, 8, 9, 10. 21:16 Push your foot back and hold, 21:20 hold for ten 1, 2, 3, 4, 5, 21:28 6, 7, 8, 9, 10. 21:33 Okay use me to brace yourself 21:35 and get a hold of your ankle and stretch your quadriceps 21:40 hold that 21:42 ten more seconds 1, 2, 3, 4, 5, 21:49 6, 7, 8, 9, switch. 22:02 It's something I do well stand here while people hang on 22:06 hold for ten more seconds 22:07 1, 2, 3, 4, 5, 22:12 6, 7, 8, 9, 10. 22:17 Put a leg out up on your heel lean forward into it 22:21 switch it back to your leg keep your chest up 22:24 as you lean into it and hold that for ten more 22:32 1, 2, 3, 4, 5, 22:37 6, 7, 8, 9, 10 and switch 22:46 and lean into it and hold, hold, hold. 22:55 Ten more seconds 1, 2, 3, 4, 5, 23:02 6, 7, 8, 9, 10 step out to the side way out 23:12 switch the inside of your thigh and hold 23:19 1, 2, 3, 4, 5, 23:24 6, 7, 8, 9, 10. 23:29 Switch over and hold 23:36 and ten more 1, 2, 3, 4, 5, 23:42 6, 7, 8, 9, 10. 23:47 Good all right hands behind your back 23:51 gonna contract our abdomen and bend over. 23:54 And we're gonna go up we're gonna lean back 23:58 contract over up and back 24:03 contract over up and back 24:08 contract over up and back 24:13 contract over up and back 24:18 contract over up and back 24:21 contract over up and back 24:25 contract over up and back 24:30 keep going over up and back. 24:34 Contract over up and back 24:38 contract over up and back 24:42 contract over up and back 24:46 good keep it up and back ten more 24:53 1 and 2 24:59 and 3 and 4 25:06 and 5, 6, 7, 25:16 8, 9, 10 good. 25:24 All right let's rotate the trunk and turn 25:29 and turn and turn and turn good 25:36 keep turning and turn and turn 25:42 five more each way. 25:45 There is 1, 2, 25:51 3, 4, 5. 25:58 Okay look your head to the side 26:00 now look the other way and back 26:05 and over and over and over. 26:10 Up to the ceiling down to the floor 26:15 up down up and down good. 26:23 All right that's it thanks a lot ladies. 26:26 There really is no magic cure when it comes 26:29 to losing body fat you could try all sort of diets. 26:32 The problem is some of the simple things 26:34 that really don't cost anything 26:35 eating healthfully will save you a lot of money 26:38 on your grocery bill drinking a lot of water 26:40 getting simple exercise like walking. 26:43 But you find that gimmicks are always gonna be 26:44 out there to try and deceive the public 26:48 into buying their products. 26:49 That's why $30 billion have been spend 26:52 but you have to remember what you lose 26:54 is gonna be a vital key to your dietary program. 26:58 If somebody is offering to sell you at $0:29 a pound 27:01 at the grocery store I would hope your first question 27:03 would be a $0:29 for a pound of what. 27:06 If somebody is telling you can lose 30 pounds in 30 days. 27:09 The first question better be 30 pounds of what. 27:12 If you diet without exercise you're gonna lose 27:14 25 to 90 percent of all your weight 27:16 out of lean muscle vital organs and exercise your fluid. 27:20 That's a very wide range and the less fit 27:23 you are the greater that's gonna be towards losing vital tissue 27:26 you don't wanna lose. 27:28 So be smart about it, eat healthfully 27:30 it makes sense doesn't it. 27:32 We wanna follow God's natural pattern 27:34 he didn't make a mistake by making us overweight. 27:37 We did that on our own so stay with it 27:39 and understand that nowadays two thirds of all adults 27:42 are overweight and one out five children. 27:45 "But do it to the glorify of God, 27:46 I can do all things through Christ who strengthens me" 27:49 according to Philippians 4:13. 27:50 God bless you and we'll see you next time. |
Revised 2019-12-08