The following
program is designed to
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demonstrate simple
workouts that you can
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use to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Obesity is a
problem that seems to plague
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our society. In fact
it's actually getting worse,
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but there is good news. There is
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something we can do about it,
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find out what
next on Body & Spirit.
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Hello I'm Dick
Nunez, Wellness Director of
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the Black Hills
Health and Education Centre.
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Welcome to Body & Spirit.
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Obesity is a
topic that is covered a
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lot these days.
It's on the news,
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it's in magazines. Everybody is
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talking about it.
Our nation seems to
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getting fatter and fatter.
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And nobody really knows or seems
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to know why? We
tried all the diets
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and gone all the
exercise routines,
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but still obesity is rampant.
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More and more people
are using athletic clubs
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and that isn't helping.
So, what is the cause of it,
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and what can we
do to reverse it.
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And the promise is
even our children are
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getting into the
act. Now almost 30% of
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our kids are
starting to become overweight
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and that going on
with our adults where
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almost half of
them are now obese,
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what we gonna do? So, its time
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to look at some heart
issues and get started
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some exercise and
we talk about obesity
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during this
program. Helping me out
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today will be Jonathan Hopkins,
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who is a fitness
trainer from the Black Hills
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Health and Education Center
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and my daughter
Brittany Nunez who is
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also from Black Hills
Health and Education Center
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and let's go ahead
and get started some
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exercise because
that's only a good way
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to help get combat obesity.
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So, let's get these
arms moving up and around
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and try and get us loosened up.
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Okay and let's go the other way.
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Of course one thing we
are dealing with today is,
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both Brittany and
Jonathan, either one of them
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are obese so, but then
again people may don't want
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obese people on the program.
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Alright, because
another question will be
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who can people on
the program are obese,
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well can't win.
Okay, let's get down
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in push up position.
Now for people who are
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overweight this
might be difficult,
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but I'm gonna have Jonathan
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do regular pushups and we've
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Brittany do the
modified ones and people gonna
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actually just use a
wall to pushups as well.
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So, let's go ahead
and try doing 20 of them.
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So, we gonna down
and up under control
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not too fast. The
thing about pushups
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source is a great
exercise overall to simulate
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the body and to
simulate metabolic action.
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That's what we
gonna try and to do.
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We are trying to do
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exercises of
simulate metabolism.
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Good, where we are
at Jonathan 13, 14,
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Okay and 15, 16,
17, 18, 19, 20 good job.
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Okay, let's come up on the feet.
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Let stretch that
area by putting your hands
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behind our back
and kneeling back
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and stretch your chest, okay now
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lets bring it across,
pull your shoulder blades
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apart, and let's
bring the back behind
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the back again, chest
up, and bring it across,
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both your shoulder blades apart.
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Alright good.
Alright, Jonathan you get the
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towels for me
please. We are gonna do
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some exercises from
a lying position today.
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I want you to
lie down on your back
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with your head up
that way, want you to take
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your towels and pull them apart
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and we gonna back behind
the head and pull it over,
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I want you do 30, of
that particular moment.
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We find that as we do this,
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you should start to
feel in your upper back area.
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Keep your arms
straight as possible
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and keep trying to
pull that towel unto.
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Okay, one of the
key components of
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getting rid of excess body fat
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is to keep exercising
because exercise burns
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fat two capacities of
exercise aerobic exercise,
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which actually burns
fat while you are doing it
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and an anaerobic
exercise which is mainly
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a sugar burner which
should be burning fat
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while you in the rest phase,
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how many we got there?
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Eighteen. Okay now 12 more,
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and 2, and 3, good,
4, 5, 6, keep pulling
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7, keep the arm
straight, 8, and 9,
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three more times 1,
and 2, and 3 very good.
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Okay while you
are in this position
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I like to do some triceps work.
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We gonna do this
by holding a towel
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and pushing one arm
up, okay there you go,
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bringing it off to
the side there, Brittany.
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Good keep push up, good,
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and lets try 30 of those.
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Okay good, I think
one of main reasons
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while we battle
obesity is a culture
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is we are gaining
more and more sedentary
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watching television,
playing on computers,
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and so forth and
physical education,
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which used to be
mandatory back when I
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was in school, now
its simply an option
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and lot of kids don't
take physical education,
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so as a result
our kids are getting
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heavier and
heavier and heavy youth
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are gonna lead to heavier
adults and then of course
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there is fast foods.
Most popular restaurants
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of today are
quick stops and I have a
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saying fast and
slow out, people eat that
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fast food, but
takes a long time to get
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through your
system. How many we got?
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Twenty eight, 29 okay good.
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Switch around to the other side,
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okay and 30 from that side.
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So, unfortunately
all these fast foods
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or refined foods
and when you eat them,
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it tends to
stimulate production of fat.
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And that became a
vicious circle fat;
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beget fat if you
will and more fat you get
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and the more it
wants to keep accumulating.
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You know, when they
used to start the exercise
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then the body is
gonna rough, we gonna
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start burning fat.
In fact, if Jonathan
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who was very fit,
takes one of our Wellness
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guest who aren't fit for a walk
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start anything
happens, he burns five times
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as much fat during
that given walk as our
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Wellness guest and
he will go well that's
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not fair, look at him
he is already so thin,
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I should be the
one burning the fat
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with that's
because Jonathan's body
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has been set up to
burn fat well the obese
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persons their body is
not that's why they are
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obese. If they
burn fat like Jonathan,
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they wouldn't be as
heavy. Okay, we are 30 there
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okay good. While you
are in the position go
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ahead and let
me have the towels,
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we gonna do some abdominal work.
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Okay, and I want you to
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put your hands behind your
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neck and we gonna
do some basic crunches
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we gonna come up and down,
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bring the chin up
and down, we gonna try
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and do 30 of these. Good.
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Now this is something you can
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do even if you
are lying on your bed
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but understand
something just because
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you are doing
crunches is not mean this
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is magic, we are
gonna take the fat off
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the abdominal
wall. Fat is taken off
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in the worse
order that's put on.
00:08:16.81\00:08:18.98
In fact, often
times our wellness guest
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their shoes will
get looser, their
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glasses will start
sliding down their nose,
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their rings will start to
slide off and they go what
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I had fat people
when I came here,
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no but what is one
of the worst ways you
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can tell if
somebody has lost weight.
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Just look at their face
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and go why you have lost weight,
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because your face is thinner.
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So, yes we do this
fat all of our face.
00:08:37.22\00:08:39.19
We loose it our
nose, we loose it our feet,
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loose it off our
hands, we loose it all
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over the place,
27, okay, okay good
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and while we
are in that position
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what I want you do
is put your legs out
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straight, put your
hands under your hips,
00:08:54.58\00:08:57.00
go ahead and put
them on the ground,
00:08:57.03\00:08:58.00
put them on the
ground, okay put your
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hands under hips to
give you some stability
00:08:59.70\00:09:01.64
now I want you to
raise your right leg,
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just raise it about,
there you go, about two
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feet off the
ground and back down,
00:09:07.11\00:09:08.73
and go back up
again, I want you do 20
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like that, 20
repetitions just up and down,
00:09:11.12\00:09:14.25
good, 7, 8, good,
and 12, 13, 14, 15,
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16, 17, 18, 19,
one more hold it there
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and bend your knee
just slightly bend it,
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bend it, okay little
bit more, kinda go up
00:09:42.33\00:09:44.94
and down, you
keep your knee the same
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bend the whole time.
00:09:46.69\00:09:47.66
and do 20 of those,
there you go that's better,
00:10:00.74\00:10:03.24
and 7, and 8, and 9,
and 10. 10 more, 1, and 2,
00:10:03.27\00:10:13.70
and 3, and 4, and 5, 6,
7, 8, 9, one more bend it
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little bit more. Okay
keep the same bend the whole
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time up, and down,
good, good, start to feel that
00:10:28.31\00:10:33.97
in your leg, Brittany
you feeling that? Yes.
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Good, Jonathan you
feeling that? Oh! yeah.
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Good. Now this might be
little too much for some
00:10:39.16\00:10:44.57
of you at home you may
have only do ten each stop
00:10:44.60\00:10:47.29
it first, until you
feel up to it. This exercise
00:10:47.32\00:10:50.69
is an excellent one to
start strengthening up your
00:10:50.72\00:10:52.71
leg and if you are
over weight you have trouble
00:10:52.74\00:10:54.96
with movement this
will help get you on the
00:10:54.99\00:10:56.96
right track. Okay let's
go the other leg now, 20,
00:10:56.99\00:11:01.66
keep the leg straight
good, is also a technique this
00:11:01.69\00:11:05.34
often times use for
people going to knee recovery
00:11:05.37\00:11:08.21
for preparation for
surgery because you can work
00:11:08.24\00:11:11.24
muscles without, without
hurting the joint is effected
00:11:11.27\00:11:15.77
there and lot times
people don't realize how
00:11:15.80\00:11:18.19
much more beneficial it
is with they get themselves
00:11:18.22\00:11:20.85
in good condition before
the surgery because it helps
00:11:20.88\00:11:24.42
them bounce back
so much quicker. 20.
00:11:24.45\00:11:26.88
Okay bend the knee
slightly okay and up,
00:11:29.62\00:11:30.59
we going 20 there,
good, 8, and 9, 10 good
00:11:30.60\00:11:42.61
and 12, 13, 14,
15, 16, 17, 18, 19, 20.
00:11:42.64\00:11:54.17
Bend the knee
slightly, okay and up, and up,
00:11:54.20\00:11:58.99
and up, good keep going,
5, 6, and 7, 8, 9, 10, 11,
00:11:59.02\00:12:08.85
and 12, 13, 14,
15, 16, 17, 18, 19, 20.
00:12:08.88\00:12:20.13
Good lay on our side
I want you stretch your
00:12:20.16\00:12:22.58
quadriceps with hold
or your ankle and pull,
00:12:22.61\00:12:26.59
we gonna hold that
stretch for about 10 more
00:12:33.26\00:12:34.63
seconds, you don't
wanna pull too hard
00:12:34.66\00:12:36.73
when you doing this,
just pull of your comfortable
00:12:36.76\00:12:38.78
stretch. Make sure you
keep your breathing going,
00:12:38.81\00:12:41.40
don't hold your
breath while you stretch.
00:12:41.43\00:12:42.82
Okay let's stitch sides,
and pull, steady hold, good,
00:12:42.85\00:12:54.62
and let's hold 10 more
seconds. 1, and 2, and 3,
00:12:54.65\00:13:03.53
4, 5, 6, 7, 8, 9, and 10.
While you in that position
00:13:03.56\00:13:11.76
I want you to raise
your leg out to the side and
00:13:11.79\00:13:15.62
when you do that 20
times up, and up, and up,
00:13:15.65\00:13:19.48
good, keep going, little
slower, we will find with
00:13:19.51\00:13:24.25
people who over weight is
a loose stability in their
00:13:24.28\00:13:27.32
stability in their hips
and the strength in that
00:13:27.35\00:13:29.04
area to carry
their weight around. So,
00:13:29.07\00:13:31.41
by doing this
exercise pretty much everybody
00:13:31.44\00:13:33.68
can do this and gain
we might have to go to
00:13:33.71\00:13:36.49
your won phase
might them have to pick up
00:13:36.52\00:13:38.59
this particular program
on tape and just stop the
00:13:38.62\00:13:41.35
tape when you have to
and then continue on the
00:13:41.38\00:13:43.63
exercise we can.
Okay, let's go do 10 more,
00:13:43.66\00:13:46.53
let's go and do 30 up.
You are looking so good,
00:13:46.56\00:13:50.07
and so can so easy. You
two aren't even breathing
00:13:50.10\00:13:55.16
hard, that's good.
Okay, now I want you to bring
00:13:55.19\00:14:00.79
your right knee up,
towards you, okay get it off
00:14:00.82\00:14:04.30
the leg their Jonathan
okay now you gonna lift your
00:14:04.33\00:14:06.82
back leg up, good,
now we gonna do 30 their,
00:14:06.85\00:14:09.89
some little more awkward,
you can get quite as much
00:14:09.92\00:14:12.75
range of motion and
this will work the abducting
00:14:12.78\00:14:14.99
aspect of our thigh. We
will do 30 again, it's a 10,
00:14:15.02\00:14:20.99
11, and 12, 13, 14, 15,
16, 17, 18, 19, 20. Ten more
00:14:21.02\00:14:33.65
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Good turn over the
00:14:33.68\00:14:46.07
other side, let's
start with the leg raises.
00:14:46.10\00:14:50.07
When you do this make
sure you are doing slower
00:14:50.10\00:14:53.81
now that you feel the
contraction on the hip,
00:14:53.84\00:14:56.07
don't just get down
there and fly him up and down
00:14:56.10\00:14:58.30
is not gonna get the
near benefit of the exercise
00:14:58.33\00:15:00.41
as we do. We take your
time raise legs slowly,
00:15:00.44\00:15:03.94
feel the contraction on
the hip and get the most
00:15:03.97\00:15:07.12
benefit of the exercise.
Exercise done too quickly,
00:15:07.15\00:15:10.35
often times you ask
somebody where did you feel
00:15:10.38\00:15:12.17
that they don't even
know. So, you wanna make sure
00:15:12.20\00:15:14.92
you feel whatever you are
doing at the specific muscle
00:15:14.95\00:15:17.41
they were working. We always
better off to slow it down
00:15:17.44\00:15:20.41
to if you need to,
slow you go usually the more
00:15:20.44\00:15:23.26
you gonna feel in the muscle.
00:15:23.29\00:15:24.40
26, okay 27, 28, 29,
30. Okay bring the knee up,
00:15:24.43\00:15:31.27
okay let's raise the
back leg and 30 times there.
00:15:32.61\00:15:35.82
Okay, this one might
be little bit awkward
00:15:38.12\00:15:39.84
at first but stay
with it on up on yourself
00:15:39.87\00:15:41.64
felling more accomplish
doing it and feel little
00:15:41.67\00:15:44.93
more mobility as you
doing it. Good keep going,
00:15:44.96\00:15:52.88
14, 15, 16, 17, 18,
19, 20, 10 more. 2, 3, 4,
00:15:52.91\00:16:08.06
5, 6, 7, 8, 9, 10.
Good, okay on your feet
00:16:08.09\00:16:16.05
that's very good. Now I
get use towels some more.
00:16:16.85\00:16:20.80
We gonna do some
biceps, gonna hang it over on
00:16:22.99\00:16:24.87
our thump side, have
your arm at about 45 degree
00:16:24.90\00:16:27.16
angle, get a hold of the
towel, crawl it up and down,
00:16:27.19\00:16:30.75
crawl it up and down,
good keep going and 20 on
00:16:30.78\00:16:35.67
each side and we
doing that. We wanna focus
00:16:35.70\00:16:37.64
on those muscles,
that's way Brittany,
00:16:37.67\00:16:39.51
build up those biceps
just like dad there you go,
00:16:39.54\00:16:42.34
good. How many
we are on Jonathan?
00:16:42.37\00:16:50.77
14. Okay, work on
full range of motion,
00:16:51.02\00:16:53.15
get it out there,
reach out there we go,
00:16:53.18\00:16:55.62
there we go; good. Twenty.
00:16:55.65\00:17:00.59
Okay, switch side
strap it over on thumb side
00:17:00.62\00:17:03.99
on the left hand and grab
underneath okay and crawl.
00:17:04.02\00:17:08.99
The reason why we
drape to this side is because
00:17:09.02\00:17:11.92
we what the hand on
the supinated position
00:17:11.95\00:17:13.85
we don't a pronated. The
biceps function is to flex
00:17:13.88\00:17:17.38
and supinate the arm
at the elbow. So, that's
00:17:17.41\00:17:20.65
way we want do so,
we gonna have the arm
00:17:20.68\00:17:22.42
in the proper
position as we do our crawls.
00:17:22.45\00:17:24.34
Slow down little bit,
not too fast make it work,
00:17:26.69\00:17:28.46
come on. I want to see
some blood vessels popping
00:17:29.39\00:17:32.24
out there let's go.
Where we at now? Twenty.
00:17:32.27\00:17:37.34
Okay good. Okay, I
want you to put your towel
00:17:37.37\00:17:41.48
behind your back
and we gonna hold of it
00:17:41.51\00:17:44.34
with the hand we
gonna stretch the triceps.
00:17:44.37\00:17:46.69
Have a nice stretch
there and so you should
00:17:46.72\00:17:51.41
be see who we got the
towel. Oh, that feels good.
00:17:51.44\00:17:59.79
Okay and let's do
the other way now.
00:18:04.30\00:18:06.25
You might find one side
little easier to maneuver
00:18:09.72\00:18:13.97
then the other one
and that's pretty typical,
00:18:14.00\00:18:16.50
but the more you do it,
the more evenly you find
00:18:17.41\00:18:18.85
it becoming. Okay and
let's go 10 more seconds
00:18:18.88\00:18:24.97
here 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10, Good.
00:18:25.00\00:18:36.16
Now, we gonna do the
shoulder work and we do
00:18:36.19\00:18:39.66
that by grabbing
the end of your towel.
00:18:39.69\00:18:41.62
And grabbing that
down about 6 to 8 inches
00:18:42.83\00:18:45.03
and little raise up to the
side and pull it back down.
00:18:45.06\00:18:47.95
And up, and pull it back
down, and up, and pull down,
00:18:47.98\00:18:53.11
and up, and down, we
gonna 30 here, and 6, and 7,
00:18:53.14\00:19:00.87
and 8, and 9, 10. Keep
going, 11, and 12, keep
00:19:00.90\00:19:13.33
going 13, you should be
focusing on your shoulder right
00:19:13.36\00:19:17.11
in here as we doing this.
Feel the muscle work trying
00:19:17.14\00:19:21.51
keep it tight both
coming up, and going back down,
00:19:21.54\00:19:24.71
as you pull it back
down with the other arm
00:19:24.74\00:19:26.90
we wanna keep
resisting. Good, so have fun
00:19:26.93\00:19:31.59
all we doing this.
Good, where we are Jonathan?
00:19:31.62\00:19:36.41
At 4. Okay, good,
and 3 more. Alright
00:19:37.51\00:19:49.09
switch it around grab it
this way with the other hand,
00:19:49.12\00:19:52.95
get just little bit down
okay and start raising up
00:19:52.98\00:19:55.94
we go 30 their. Good
job, and more we work out,
00:19:55.97\00:20:02.29
and more energy
were producing in fact
00:20:02.32\00:20:06.19
when we do resistance
type work our body action
00:20:06.22\00:20:09.06
produces fat
burning enzymes to make us
00:20:09.09\00:20:11.86
a better butter
burner. Say that 10 times fast.
00:20:11.89\00:20:14.90
At the strong you get
to high metabolism dose you
00:20:14.93\00:20:19.08
start metabolize in
fat must more effectively.
00:20:19.11\00:20:21.00
Covert Bailey, made a
lot of money of the concept
00:20:21.03\00:20:23.60
being fit or being fat.
Because when you are fit,
00:20:23.63\00:20:26.74
you burn calories
totally different and somebody
00:20:26.77\00:20:29.05
who is overweight and
that's why there overweigh.
00:20:29.08\00:20:30.05
As I mentioned earlier
somebody how is very fit
00:20:30.06\00:20:34.08
is going to burn fat
much more effectively.
00:20:34.11\00:20:36.74
And that's
biblical, because even in the
00:20:36.77\00:20:38.40
Bible it says if you
use your talents wisely
00:20:38.43\00:20:40.72
you get more added on to
you. If you don't use them
00:20:40.75\00:20:43.39
they get taken from
you, so if you are not using
00:20:43.42\00:20:46.02
to burning fat well I
just gonna keep building up
00:20:46.05\00:20:48.30
and I also you think, Oh!
I need to burn fat but says
00:20:48.33\00:20:51.34
I use to doing this.
Okay good, you feel those
00:20:51.37\00:20:56.18
Oh! yes. Alright, that's
we want let's stretch out
00:20:56.21\00:20:59.12
the shoulder area
now by putting the arm up
00:20:59.15\00:21:02.05
over the head and hold
your stretch. Don't take it to
00:21:02.08\00:21:06.22
a place of discomfort
just give a nice steady stretch
00:21:06.25\00:21:08.87
and feel the area because
flexibility is an important
00:21:08.90\00:21:12.24
aspect and when somebody
starts getting overweight,
00:21:12.27\00:21:14.78
they lose their flexibilities.
How far can you move
00:21:14.81\00:21:17.12
around? I know you
have not see that lot and
00:21:17.15\00:21:18.74
so our Wellness guest
is hard to get even into
00:21:18.77\00:21:20.98
a machine because
they so overweight they can
00:21:21.01\00:21:23.09
hardly move, okay switch
around. Lot of times people
00:21:23.12\00:21:27.10
think muscle is
what to impair movement.
00:21:27.13\00:21:29.75
Well, I got news for
you. Fat effects the whole lot
00:21:29.78\00:21:32.01
more then muscle does.
In fact if you have muscle
00:21:32.04\00:21:34.14
you can still be very flexible,
if you just work on it.
00:21:34.17\00:21:36.94
If somebody that get
themselves get in flexible is
00:21:36.97\00:21:39.11
simply because you on
stretching again a movements
00:21:39.14\00:21:41.75
and like there suppose
to. Okay let's bring your arm
00:21:41.78\00:21:44.69
across now and
stretch the shoulder.
00:21:44.72\00:21:46.19
Good steady
breathing while you do that.
00:21:46.22\00:21:51.75
Should be a relaxing
time, you should feel good,
00:21:51.78\00:21:57.42
just pulling down the
muscle as you get little stretch
00:21:57.45\00:22:00.75
and get the full
range of motion there.
00:22:00.78\00:22:02.37
Alright let's go the other
side, but there is no advantage
00:22:02.40\00:22:06.99
to take a muscle
passes normal range of motion.
00:22:07.02\00:22:09.51
How are doing there? Nice doing.
00:22:09.54\00:22:12.30
Because if you do you
simply weaken the joint,
00:22:13.90\00:22:15.73
but you don't really do
ever you suffering benefit.
00:22:16.85\00:22:19.69
Yeah you can go
further pass the regular range
00:22:19.72\00:22:21.88
of motion but that
doesn't help anything, okay.
00:22:21.91\00:22:24.74
Go ahead and stop,
good, okay we gonna work
00:22:26.52\00:22:28.92
our forearms little bit
that's way is lot of fun reach
00:22:28.95\00:22:31.31
out and grab, good
we gonna do 20 of those.
00:22:31.34\00:22:37.91
So, many once ask me
what's the best exercise to do
00:22:40.01\00:22:42.20
the lose weight? And
I tell him push aways.
00:22:42.23\00:22:44.39
Really what a push
aways, so while when you eating
00:22:44.42\00:22:47.64
just go push, push
yourself right away,
00:22:47.67\00:22:49.72
that's a good way to
start losing weight right there.
00:22:50.74\00:22:52.27
Where we are? 20.
Okay, let's turn him over.
00:22:52.30\00:22:56.01
This is an excellent
one for those who might be
00:22:59.83\00:23:01.27
experiencing tennis elbow
or wrist pain or any those
00:23:01.30\00:23:06.35
type of things is just
gonna be stimulating circulatory
00:23:06.38\00:23:09.37
response without
creating lot of stress. 19, 20.
00:23:09.40\00:23:13.25
Okay turn over again,
good. Still start to burn after
00:23:13.28\00:23:24.51
little bit. Its 13? 19,
20. Oh! going behind okay
00:23:24.54\00:23:30.58
good and some
more. About now we really
00:23:30.61\00:23:34.40
starting to fill
those forearms. We have stop
00:23:34.43\00:23:37.62
for a moment that's okay. Yup!
00:23:37.65\00:23:40.03
No I don't tell you,
taking people at home. 19, 20.
00:23:40.06\00:23:46.75
Good. Now we gonna
stretch that out, very good.
00:23:46.78\00:23:54.57
Let's do some
calves now. We step back,
00:23:54.81\00:23:56.84
push the floor, push
up on you toe, and down,
00:23:58.21\00:24:01.35
and up, and down,
and up, and down, and up,
00:24:01.38\00:24:06.79
and down, and up, and
down, up, now we going for 30.
00:24:06.82\00:24:14.27
There is 8, and 9, and
10, 11, 12, 13, 14, 15,
00:24:14.30\00:24:27.93
16, 17, 18, 19. Ten
more, 1, and 2, 3, and 4, and
00:24:27.96\00:24:42.10
5, 6, 7, 8, 9, good.
Press the heel down and stretch.
00:24:42.13\00:24:52.29
Should feel of in our
calf and Achilles tendon area.
00:24:52.32\00:24:58.49
And for somebody
overweight this is gonna be
00:24:58.52\00:25:00.71
very important.
Because there is lot of work
00:25:00.74\00:25:02.62
just for them walk a
lot of times and so having
00:25:02.65\00:25:05.16
strength in the ankle in
the calf and Achilles tendons
00:25:05.19\00:25:08.34
is very, very beneficial.
Okay let's switch, there times
00:25:08.37\00:25:15.44
people ask me will how
much weight can so many loss
00:25:15.47\00:25:17.88
in 3 weeks of the
Wellness program that because
00:25:17.91\00:25:20.18
what condition there
in, because we have people
00:25:20.21\00:25:22.43
loss 30 pounds in 3
weeks but they are also
00:25:22.46\00:25:24.95
diabetic and they
had a lot of trapped body
00:25:24.98\00:25:27.57
fluids they were having
good circulatory response
00:25:27.60\00:25:30.32
to the diabetes. So,
somebody is not gonna
00:25:30.35\00:25:32.76
loss fat that fast
because there are 3500 calories
00:25:32.79\00:25:35.20
upon the fat. The rope
side need to be pressing,
00:25:35.23\00:25:37.58
okay here we go. And
there only 600 calories
00:25:37.61\00:25:44.12
up on the muscles. So, we
truly we can loss 6 pounds
00:25:44.15\00:25:47.08
of body fat which do
6 pounds of body mass
00:25:47.11\00:25:50.87
to one pound of body
fat. That's only keep in mind.
00:25:50.90\00:25:54.91
Where we are how many? 16.
00:25:54.94\00:25:58.07
Okay, and 10 more 1,
and 2, and 3, 4, 5, 6, 7, 8,
00:25:58.85\00:26:14.22
9, and 10. Stretch,
hold your stretch and good.
00:26:14.25\00:26:25.81
Alright well done.
It takes time to put
00:26:25.84\00:26:34.29
weight on, that means
it takes time to loss it.
00:26:34.32\00:26:36.94
So, if you have 50
pounds to loss better think
00:26:36.97\00:26:40.11
that you need to
take about a year to it.
00:26:40.14\00:26:41.81
Because as I mentioned
you might loss weight really
00:26:41.84\00:26:44.35
fast at first,
especially for your diabetic
00:26:44.38\00:26:46.38
or have other situation
where you have trapped fluid.
00:26:46.41\00:26:48.82
But, 3500 calories is
a lot, that metabolizing
00:26:48.85\00:26:52.32
500 calories a
day, and fatty acids.
00:26:52.35\00:26:54.82
That does takes some
time so if you lose a pound
00:26:54.85\00:26:57.38
to pound and
half a fat in a week.
00:26:57.41\00:26:58.96
That's a good weight
loss, so if you take that times
00:26:58.99\00:27:02.19
50 you well on your
weight. To getting do what
00:27:02.22\00:27:04.42
you want to be. It takes
time to put that weight on.
00:27:04.45\00:27:06.66
and if loss it
gradually you have a better
00:27:06.69\00:27:09.18
chance to keeping it
off. There is no magic answer
00:27:09.21\00:27:11.93
if there is pill you
could take or some magic diet
00:27:11.96\00:27:14.49
that you could go on.
There would be so many
00:27:14.52\00:27:16.43
obese people out
there, but the reality is they
00:27:16.46\00:27:19.39
when go on these
programs they end gaining
00:27:19.42\00:27:21.22
all their weight back
and then some and that makes
00:27:21.25\00:27:23.50
me more overweight
then ever. The best way to
00:27:23.53\00:27:26.73
loss fat it keep it off
forever is to get on a good
00:27:26.76\00:27:29.88
lifestyle program and
keep it there, and by doing
00:27:29.91\00:27:32.57
that you better eat
more then you ever though
00:27:32.60\00:27:34.29
possible and still loss weight.
00:27:34.32\00:27:36.02
But, don't do it, it
just for unearthly crown,
00:27:36.05\00:27:38.30
do it for the right
reason. Do it to glorify God
00:27:38.33\00:27:40.88
with your body,
remember Philippians 14 says,
00:27:40.91\00:27:43.75
I can do all things through
Christ which strengthens me
00:27:43.78\00:27:46.52
and he will strength
you to help you loss weight
00:27:46.55\00:27:49.11
God bless you look
forward to seeing you next time.
00:27:49.14\00:27:52.01