The following program
is designed to demonstrate
00:00:02.36\00:00:04.34
simple workouts that you can use
00:00:04.37\00:00:05.92
to improve your health.
00:00:05.95\00:00:06.92
Be sure to
consult your physician
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before beginning
any exercise program.
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Today, we are going to
discuss on Body and Spirit.
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How to burn body fat?
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That's an age old question
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that everybody would
like to know the answer to.
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Stay tuned and find out how.
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Hello. I am Dick Nunez,
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Exercise
Physiologist and Principal,
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Mountain State Leadership
Academy Miracle Meadows
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in West Virginia.
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Welcome to Body and Spirit.
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Today, we are
going to talking about
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an age old question.
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How do you burn body fat?
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Actually, it's not as
difficult as you might think.
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Really, it's a
simple as building a fire.
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Whenever you start a fire,
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you can't just burn logs
because they are too dense,
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so we have to take
paper, take kindling,
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you light them up,
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you start a fire
and then you add logs
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because they'll
burn for a long time.
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If you simply
burn paper and kindling
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you got a very hard fire.
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You have to sit there
and feed it all the time.
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Body fat is much the same way.
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There is no medical
school term that says,
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fat burns in
the biocarbohydrate.
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So, we have to get
the carbohydrates going
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and get that fire stove and then
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we can start burning the fat.
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And the similarities
are that the kindling,
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the paper and the wood
are made out of same material,
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so are fats,
carbohydrates and protein.
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They are all made out of carbon,
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hydrogen and oxygen
and of course protein
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has nitrogen as well.
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So, we are going to
discuss how we burn body fat.
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We are going to do
just a little bit of
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different work out today.
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Instead of focusing
directly on strength,
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we are actually going to
try and put in a little bit
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of cardiovascular to
help burn some body fat.
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I think we're
ready to get started.
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Helping me out today
will be Christy and Britney.
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Christy is a
student at Miracle Meadows
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and Britney is at the Mountain
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State Elementary School
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and Britney is also my daughter.
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So, we are gonna
have a fun workout today.
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And we are going to
start warming up right away.
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We are going to start stepping.
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I just want to
you to march in place.
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Get the knees up high,
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okay, keep going.
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Just start nice and gradual.
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One of the things that you do
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whenever you try
and burn some body fat
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is to have a rhythmic
motion of a major muscle group,
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so although we are not
doing a whole lot right now.
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We are just trying
to get the body moving.
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Okay, let's speed it
up just a little bit.
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For those who are at home
you take it at your own pace.
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Okay, we are going to put a
little modification here now,
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we are going to
kick out, foot down.
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We're going to
kick out, bring down,
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kick out, bring down.
kick, down, kick, down.
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Hope, I don't fall over here.
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Good, good, this is
just giving a little variety
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to our workout, bring a
little knee extension there
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and ten more each side.
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Here is one and
two, three, four,
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five, six, seven, we
got a course line here,
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eight, nine, and
ten. Back to stepping.
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You're not
getting tired? Are you?
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Not, really good.
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Oh boy, we got
long ways to go then.
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Brittany you are
not tired are you?
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I guess not. Okay.
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Okay, now we will put
a little modification in,
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we are going to
bring our leg up like that.
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We curl our leg back.
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Now instead of extending out
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we're doing a
hamstring type curl
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and so instead of
extending the knee,
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we're flexing the knee,
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while we're continuing
to keep the legs moving.
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As you continue to
move in a rhythmic motion,
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the body will start to
change from burning glucose,
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which is our
primary sugar source.
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And it will start bring
in fatty acids into play.
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As long as it detects that the
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exercise isn't
going to be too strenuous,
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we'll find that we burn
body fat more effectively
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if we keep our pulse
rate at a more moderate level.
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Okay, Let's go 10 more;
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one, two, three,
four, five, six, seven,
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eight, nine, and ten, okay.
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Back to stepping, marching away.
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The clock is a big key here,
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as we get into our
aerobic training time,
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about the 5 minutes mark
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is when those fatty
acids start pouring in,
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the body says
release the grease.
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You get those fats going.
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That's why walking is
such external aerobic exercise.
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Swimming is also
good aerobic exercise,
00:06:08.62\00:06:10.32
but the fact that you're buoyant
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and that your temperature
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of your cerebral
cortex stays pretty stable.
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You tend not to burn
quite as much fat doing that.
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Have you ever
seen a skinny walrus?
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No. I haven't.
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You haven't, okay.
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Okay, now we are going, going
straight back like so, Good.
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Kind of like our horse exercise
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working on kicking
somebody behind us.
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You are out of step Christy.
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Oh, well.
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Oh, well.
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That's the best answer.
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Good, keep going.
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This is one is a hip extension,
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where we are bringing the
booty is maximus into play,
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we're getting to
about the 7 minute mark,
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which means those fats
are now starting to burn.
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You feel those fats
burning yet Christy?
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Yes. Alright.
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What do you do when got
to feel the fat burning.
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Ten more each side;
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two, three, four, five,
six, seven, eight, nine and ten,
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okay step.
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Now this is too
easy for you at home,
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you can pick it up
and start to jog place.
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Then the heart rate will
suddenly start to pick up
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and that's the key
to aerobic exercise,
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here's your heart rate.
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You want take
220 subtract your age
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and so if you're 40 years old
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that will give you a
maximum heart rate of 180,
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then you take 80% of that
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which is 144
and 70% which is 126
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and now we are training rate
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for a 20 minutes time period.
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We are going to go for
about 12 minutes of this,
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because actually in 12 minutes
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we can get a pretty
good cardiovascular exercise.
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As long as I don't
collapse on the platform,
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I will be okay.
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I believe in our Christy.
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No. No.
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Okay. Keep going.
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It keeps creaking
under me doesn't it.
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Okay, legs
straight out, up, up, up,
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up feel like the old
Russian military now.
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Good, you feeling alright.
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Starting to get
warmed up Christy.
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Yes. Britney.
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Plenty warm now.
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Plenty warm now.
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Okay, not too much more.
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We will be do some
thing else like something fun
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like pushups or a
good exercise like that.
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Ten more each side,
one, two , three, four,
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five, six, seven, eight,
nine and ten, good, okay.
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Step, I better back up,
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so I can collapse a
different part of the platform.
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Okay, pick it up.
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Okay, keep going.
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This might not be as
sophisticated as some shows,
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but still effective
because the bottom line
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is just that rhythmic movement,
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it doesn't really
matter how you jump around
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or what you do or
what music you have on,
00:10:25.33\00:10:28.02
the bottom line is
that rhythmic movement,
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so that's why just going
for a walk is so good. Okay.
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We are going to shift
back and forth now like this.
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Back and forth.
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You girls can go a
little deeper than me I'm sure.
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Good Britney.
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Make me look bad. It's okay.
00:10:50.65\00:10:53.17
That's why you
are in the background.
00:10:53.20\00:10:54.39
That's why I am
in the background.
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You guys blocked me out.
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They won't be
able to see me, Good.
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This is working
the abductory area.
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If you are really flexible
you can do like Britney is.
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If your not very flexible.
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You can do them like me,
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you just walk
back and forth. Good.
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We are just about finished
with eleven minutes of this.
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We're doing good girls.
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Keep it up.
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Those fatty acids
are racing through
00:11:28.92\00:11:30.99
our blood stream looking
for muscles that are working.
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Fatty acid are always
going through the blood
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stream looking
for working muscles.
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In our case, they
are gonna find them.
00:11:40.32\00:11:42.82
Okay, ten more each way,
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one and two and three and Four
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and five, six,
seven, eight, nine and ten,
00:11:52.99\00:12:02.46
okay, back into our march.
00:12:02.49\00:12:05.21
Come on, come on,
come on, keep it going.
00:12:05.24\00:12:07.35
We are almost there
marching to Zion, keep going.
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Onward Christian soldiers,
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whatever song we want
to sing while we do this.
00:12:20.66\00:12:23.09
Keep going.
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We are coming
down that homestretch,
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looking for that finish line.
00:12:34.46\00:12:35.77
Keep going, keep
going, keep going.
00:12:41.87\00:12:43.64
Six more seconds, Christy. Okay.
00:12:49.89\00:12:52.59
Okay. Now we need to step slowly
00:12:55.61\00:12:57.05
as we let our heart start
to cool down a little bit.
00:12:57.08\00:13:01.74
We've just gone for 12 minutes
00:13:06.97\00:13:09.02
of cardiovascular exercise
00:13:09.05\00:13:10.81
and even that amount of time
00:13:13.52\00:13:14.78
will help us to start
burning fat and become more fit.
00:13:15.37\00:13:19.00
The aerobic exercise
strains our heart and lungs.
00:13:20.01\00:13:22.02
Where the anaerobic exercise
00:13:22.05\00:13:23.67
it is the resistance work we do.
00:13:23.70\00:13:27.07
But since we already
have our legs warmed up,
00:13:27.44\00:13:30.58
and our hearts
going, we are going to go
00:13:31.86\00:13:34.16
and do some squats
00:13:34.19\00:13:36.31
and that will help us
to keep the work going.
00:13:36.71\00:13:40.75
Okay, and on the squats,
00:13:43.69\00:13:44.70
you don't have to go super deep
00:13:45.55\00:13:47.19
but you girls can keep
going deep that's fine.
00:13:47.22\00:13:49.89
I'll demonstrate
the not so deep points.
00:13:50.12\00:13:51.96
Okay, keep going, good.
00:13:56.95\00:14:02.62
Your chest up,
00:14:02.65\00:14:03.94
push hips back, keep
the knees over the feet.
00:14:03.97\00:14:07.77
Do not jump your
knees out forward,
00:14:07.80\00:14:10.37
that's improper,
00:14:10.99\00:14:13.81
keep going and we are gonna pump
00:14:13.84\00:14:16.69
it off for 40 more seconds.
00:14:16.72\00:14:18.74
You think you can handle that.
00:14:19.36\00:14:21.43
So you push your hips
back, keep your back tight.
00:14:22.99\00:14:25.77
Squats are an
excellent over all body workout,
00:14:25.80\00:14:29.22
now as you keep
the metabolism going.
00:14:29.25\00:14:30.96
But it also trains
your gluteus maximus
00:14:30.99\00:14:34.36
and the thighs. Good.
00:14:34.46\00:14:37.97
Then you can see the
girls are going nice and deep,
00:14:39.14\00:14:41.35
I'm not.
00:14:42.02\00:14:42.99
Keep it
controlled, seven more seconds;
00:14:45.31\00:14:50.05
six, five, four,
three, two, one, good.
00:14:50.08\00:14:58.09
Okay let's just
widely step it out
00:14:58.84\00:15:00.84
as we pull our legs down.
00:15:01.46\00:15:02.43
Okay, lay down on your sit.
00:15:07.47\00:15:10.19
Get a hold of your ankle,
00:15:12.93\00:15:14.15
stretch your quadricep,
00:15:14.18\00:15:15.44
good, can you hold
that for ten more seconds.
00:15:15.47\00:15:23.95
One, two, three,
four, five, six, seven,
00:15:24.54\00:15:31.67
eight, nine and
ten. Good, switch over.
00:15:32.30\00:15:36.07
Again you grab a
hold your foot again.
00:15:38.67\00:15:41.09
Hold that tight, ten
seconds, one, two, three,
00:15:43.25\00:15:53.78
four, five, six,
seven, eight, nine, ten.
00:15:54.52\00:16:01.24
Okay, lay back on your back.
00:16:01.27\00:16:02.67
Forward knee to your chest,
get the legs out straight,
00:16:03.17\00:16:04.14
okay. Hold that for ten more,
00:16:09.51\00:16:13.80
one, two, three,
four, five, six, seven,
00:16:13.83\00:16:20.76
eight, nine,
ten. Leg up straight,
00:16:21.01\00:16:24.26
same leg, up straight,
00:16:25.54\00:16:27.47
right behind your
knee, pull towards you,
00:16:27.50\00:16:30.77
pull that leg
towards you Christy,
00:16:30.80\00:16:34.02
you can't.
00:16:34.95\00:16:35.92
Ten more seconds; one,
two, three, four, five,
00:16:37.49\00:16:42.89
six, seven, eight, nine, ten.
00:16:43.44\00:16:47.84
Other leg hold up to your chest,
00:16:47.87\00:16:49.98
bend the knee
first, there you go.
00:16:51.09\00:16:52.63
Ten more seconds, one, two,
three, four, five, six, seven,
00:16:52.66\00:17:04.89
eight, nine, ten.
Straighten your leg out,
00:17:04.92\00:17:08.67
okay pull, one,
two, three, four, five,
00:17:09.78\00:17:15.70
six, seven, eight,
nine and ten, good.
00:17:15.98\00:17:21.24
Back up on your feet.
00:17:21.33\00:17:22.50
Okay, now we are going to
do some upper body exercise.
00:17:24.00\00:17:26.46
We are going to
squeeze the hands like this
00:17:26.49\00:17:28.75
and we are going to turn them,
00:17:29.97\00:17:31.10
we're going to push out
00:17:31.13\00:17:32.10
and draw back,
push out, draw back,
00:17:32.26\00:17:35.79
okay, now keep that going.
00:17:36.49\00:17:38.78
This is an
exercise for the chest.
00:17:42.89\00:17:44.34
Squeeze the
palms tightly together
00:17:46.08\00:17:47.85
and that will give
you the maximum benefit
00:17:48.30\00:17:49.77
and you can control how
hard you wanna go on this one.
00:17:50.28\00:17:53.01
All right, keep going.
00:17:57.24\00:17:58.64
Twenty more, two,
three, four, five, six,
00:17:59.35\00:18:09.65
seven, keep the
elbows up, eight, nine, ten,
00:18:10.66\00:18:17.21
and more one, two,
three, four, five, six, seven,
00:18:17.24\00:18:29.82
eight, nine and ten.
00:18:30.83\00:18:34.52
Now we are going to
back to the prayer position.
00:18:34.55\00:18:36.55
This time we're going to
go up and down, up and down,
00:18:36.58\00:18:42.23
up and down, up and down,
keep going, up-down, up-down,
00:18:42.26\00:18:53.03
up-down,
up-down, still ten more,
00:18:53.06\00:19:00.93
one, two, three, four, five,
six, seven, eight, and nine,
00:19:00.96\00:19:22.42
one more time, ten, good.
00:19:22.45\00:19:24.42
Put the arms out,
00:19:25.37\00:19:26.43
we're going to go right
into our some arm circles
00:19:26.46\00:19:28.78
and even though
it's very difficult
00:19:31.82\00:19:33.38
to do an upper
body aerobic work out.
00:19:33.41\00:19:35.22
We are going to try
00:19:35.25\00:19:36.79
and stimulate the heart
as much as possible still
00:19:36.82\00:19:38.94
Okay, make your circles bigger,
00:19:42.99\00:19:44.41
now smaller and
bigger and small,
00:19:48.66\00:20:00.94
now let's go backwards, tight,
00:20:04.33\00:20:08.80
the arms straight out there,
keep the palms to the ground,
00:20:10.07\00:20:13.40
larger, good job, keep going,
00:20:14.85\00:20:21.39
keep going, keep going.
00:20:21.42\00:20:22.66
Okay, let's make it small again.
00:20:23.78\00:20:25.06
Try to feeling yet Chirsty.
00:20:27.65\00:20:29.12
Good that's my gauge,
going back to the front.
00:20:29.77\00:20:32.60
Okay, Britney, you're
starting to feel it? Yup.
00:20:35.21\00:20:37.06
Alright. Okay, we
better hold it then
00:20:37.09\00:20:41.09
for one minute.
00:20:41.12\00:20:42.49
Those at home, if you
need to put your arms down,
00:20:43.56\00:20:44.53
that's fine.
00:20:46.27\00:20:47.24
For the girls behind me,
don't even think about it.
00:20:47.25\00:20:50.42
Keep those arms up.
00:20:52.70\00:20:54.07
Just remember your arms
aren't as heavy as mine are,
00:20:56.45\00:20:58.41
I have to keep mine up too.
00:20:58.44\00:20:59.69
You worked at it. Okay.
00:20:59.72\00:21:02.52
That doesn't mean it
doesn't hurt any less.
00:21:04.15\00:21:05.87
Hang in there. We're
almost to the halfway mark.
00:21:08.81\00:21:12.41
Yeah, we are at the
half way mark right now.
00:21:12.44\00:21:15.70
Thirty more seconds.
00:21:15.73\00:21:16.80
Oh! Are you
gonna make it Christy?
00:21:17.81\00:21:19.70
I am trying.
00:21:20.25\00:21:21.22
You're trying. Okay, good.
00:21:21.23\00:21:22.51
It's all we can ask for
and now we're down to twenty
00:21:22.54\00:21:26.29
and it's going
to feel really good
00:21:26.32\00:21:27.44
when we put our arms down.
00:21:27.47\00:21:28.69
I guarantee you that. Okay.
00:21:28.72\00:21:31.51
And we are down
to the count down,
00:21:33.77\00:21:35.98
ten, nine, eight, seven,
six, five, four, three, two, one
00:21:36.01\00:21:44.85
and I think my
shoulder just blasted off, okay.
00:21:45.54\00:21:48.08
Just roll the shoulders around.
00:21:48.11\00:21:49.93
Keep the motion
going, okay, ten more,
00:21:50.74\00:21:58.92
one, two, three,
four, five, six, seven,
00:21:58.95\00:22:06.19
eight, nine,
reverse it, up and round.
00:22:06.73\00:22:11.05
Ten more, one,
two, three, four, five,
00:22:14.50\00:22:20.24
six, seven,
eight, nine, and ten.
00:22:20.27\00:22:26.00
Let's curl the arms
up. Turnover, push down
00:22:26.03\00:22:28.93
and up and down,
up and down, up-down.
00:22:29.46\00:22:35.21
We are doing a
simulation of a curl
00:22:36.59\00:22:38.06
and a press down,
we're doing it together.
00:22:38.09\00:22:40.58
Instead of stretching
today we've been just continuing
00:22:44.51\00:22:46.71
to go from right from
one exercise to the other.
00:22:47.22\00:22:49.69
We did our legs in a
cardiovascular fashion
00:22:50.55\00:22:53.70
and now we're
doing the upper body
00:22:53.73\00:22:54.81
in somewhat of a
cardiovascular fashion.
00:22:54.97\00:22:56.75
Just going from one
00:22:56.78\00:22:58.83
relatively low
intense exercise to another,
00:22:58.86\00:23:01.69
obviously if you do
push ups or some other
00:23:01.72\00:23:03.97
great difficult exercise
00:23:04.00\00:23:04.97
we wouldn't be able
to keep this pace up.
00:23:04.98\00:23:07.31
And since, we're
doing something that
00:23:08.03\00:23:09.90
is just rhythmic.
00:23:09.93\00:23:10.90
We can keep going,
so for those at home
00:23:11.63\00:23:14.53
even though you
may not be able to move
00:23:14.56\00:23:16.08
round with your legs.
00:23:16.11\00:23:17.38
You could still get some type
of a cardiovascular fat burn
00:23:17.51\00:23:19.98
work out by doing the exercises
00:23:20.01\00:23:21.89
like we're doing here.
And just keep it moving.
00:23:21.92\00:23:24.48
Keep going, we're
going to do twenty more,
00:23:25.34\00:23:29.26
three, four, five,
six, seven, eight, nine,
00:23:32.83\00:23:43.30
count to last ten.
00:23:43.88\00:23:45.58
One, two, three, four,
five, six, seven, eight,
00:23:45.61\00:23:56.63
nine, ten. Elbows
up, draw back and out,
00:23:57.49\00:24:03.20
draw back and out. Good.
00:24:03.23\00:24:06.63
This is working
upper back, try and squeeze
00:24:06.66\00:24:09.25
your shoulder blades together
00:24:09.28\00:24:10.36
as you do this one.
00:24:10.39\00:24:11.36
Back and out, back
and out, keep it up.
00:24:11.39\00:24:18.97
Twenty more, two,
three, four, five, six,
00:24:21.55\00:24:31.66
seven, eight, nine, ten.
00:24:31.69\00:24:38.56
Ten more, one and two,
three, four, five, six,
00:24:38.59\00:24:48.45
seven, eight, nine,
one more time and ten.
00:24:48.48\00:24:55.12
Good. Hands behind the back,
00:24:55.15\00:24:56.92
going to crunch it to
abdominal over, up, lay back,
00:24:57.72\00:25:01.94
crunch, over, up and
back, crunch, over, up,
00:25:01.97\00:25:08.83
back, good, let's keep it going.
00:25:08.86\00:25:12.67
It's important to blow
out as you come forward,
00:25:17.47\00:25:20.01
put that
abdominal into contraction
00:25:20.04\00:25:22.24
and then lay back and
feel the abdominal stretch
00:25:22.27\00:25:24.77
when you finish the movement.
00:25:25.94\00:25:27.28
This is one of my
favorite ab exercises
00:25:29.34\00:25:32.33
as it doesn't hurt your
neck or your back at all.
00:25:32.36\00:25:35.10
And I get a good
contraction on it.
00:25:35.13\00:25:37.61
And I also feel
the good stretch.
00:25:38.22\00:25:40.36
It's also very
beneficial for your lower back
00:25:42.96\00:25:45.17
and I've became
very good at bowing.
00:25:46.49\00:25:49.16
Alright, we are
going to do ten more,
00:25:56.18\00:25:57.94
one and two, and
three, four, and five, six,
00:25:59.12\00:26:12.84
seven, and eight, nine,
one more time and ten, good.
00:26:14.97\00:26:23.81
Now we are going
do some twisting,
00:26:23.84\00:26:25.27
turn, good.
00:26:25.66\00:26:33.74
Bit up, we're
almost done Christy, okay.
00:26:34.46\00:26:39.87
Five more each way;
00:26:43.85\00:26:45.73
there's one and two,
three, four and five.
00:26:45.76\00:26:57.17
Good, thank you ladies.
00:26:57.20\00:26:58.32
When you look to burn body fat,
00:27:01.97\00:27:03.81
patience is definitely going
to be a virtue in this case,
00:27:03.84\00:27:06.08
because body fat
is much more complex
00:27:06.11\00:27:09.67
as far as burning
is for calorie wise.
00:27:09.70\00:27:11.50
There are 3500
calories to 1 pound of fat,
00:27:11.53\00:27:14.41
but there is only 600
calories to 1 pound of muscle.
00:27:14.44\00:27:16.82
Harsh reality is
somebody can lose 6 pounds
00:27:16.85\00:27:19.08
of lean body mass or muscle
tissue to every pound of fat,
00:27:19.11\00:27:22.87
so you need to be persevering.
00:27:22.90\00:27:24.53
Burning a pound of fat a week
00:27:24.56\00:27:26.20
is going to take 500
calories metabolized,
00:27:26.23\00:27:29.30
7 days a week to
equal 3500 calories.
00:27:29.33\00:27:31.24
So you wanted to patient.
00:27:31.27\00:27:32.88
You are not gonna lose
5 pounds of fat in a week,
00:27:33.07\00:27:35.33
but 1 pound of fat
also is over 2½ times
00:27:35.36\00:27:37.87
a size of pound of muscle.
00:27:37.90\00:27:39.27
Stay in there, keep with it
00:27:39.31\00:27:41.32
and remember, do it
for the right reason.
00:27:41.35\00:27:43.32
We wanna always
train for the glory of God.
00:27:43.35\00:27:45.10
Look it's 4:13,
gives us a promise
00:27:45.13\00:27:47.60
so we can do all things
group wise to strengthen us.
00:27:47.63\00:27:51.25
God bless you. Hope
to see you next time.
00:27:51.29\00:27:53.83