How to burn body
fat is one of the topics
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that's grossly misunderstood.
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But we're gonna give
some clarity to the topic
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next on Body & Sprit.
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I'm Dick Nunez,
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co-owner of, Fit-In-15
personal training systems.
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Welcome to Body & Sprit.
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Today, we're
gonna talk about topic
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that costs billions of dollars,
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it's about how to burn body fat.
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There are so many
misconceptions out there,
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so many different
programs out there
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but it really isn't
all that complicated.
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We're gonna talk about
that as we get into our workout.
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Helping me out
today will be Brian.
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Interesting enough,
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Brian doesn't have
to really worry about
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burning body fat,
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but it's always good
to keep ourselves going
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and we'll be
addressing the topic
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as we get into our workout.
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So, what is best,
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anytime you
workout is to warm up first
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and so that's we're gonna do
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and we're gonna be going
after the upper body first.
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So we just kind of
gently swing the arms
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back and forth like that,
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just up and
down, and up and down.
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See that's not so hard, is it?
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No,
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loosening the
shoulders and stuff.
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People warned him that
the Body & Sprit workouts
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can be difficult
from time to time.
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Oh, yes.
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Okay, now what we're gonna do
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is we're gonna
come all the way around.
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Here we go, up and around,
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and around, and
around, and around.
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Okay, let's go the other way.
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Can you swim? No.
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Me either. I sink like a rock.
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This is the only way I
can act like I can swim,
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do the butterfly stroke.
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Yeah, it's kind of nice.
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We're swimming through air.
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You can't float either? No.
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Yeah.
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Okay, that's good.
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Well, we're gonna
start with some pushups
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and we're gonna do them
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a little bit
different than typical
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because I'm gonna have
you do them in various phases.
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So go and get down there
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and we're gonna get
up in pushup position.
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Okay, and I want you to go down
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and then come just halfway up,
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back down, halfway
up, down, halfway up.
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Hold it there. Now
come all the way up.
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Part way down, back
up, part way down, back up
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and just hold
there for a moment.
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Now for those at home,
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if you need to do them
off your knees, that's okay.
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In fact, Brain, why
don't you drop down your knees
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just for a moment?
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Constrain your body back out.
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Okay, go ahead
and drop to the knees.
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Okay, let's straighten this down
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and do a few pushups
in a modified position,
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straighten this out more.
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There we go, okay,
and just go and pushup.
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There is a modified
pushup, you can do that
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or you can even do
them against the wall.
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Okay, go back up
into regular position.
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Okay, go way back down,
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part way up, back
down, part way up, back down,
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part way up, hold it there.
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Now what we're
doing is we're making him
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a little bit tougher
by doing in this way.
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Okay, all the way
up, part way down,
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all the way up, part way down,
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all the way up, hold that.
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Are you starting to
feel those little bit?
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Okay, all the way down,
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halfway up, back
down, halfway up, back down,
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halfway up, hold it there,
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all the way up,
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part way down, back
up, part way down, back up,
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hold it there.
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Okay, now we're gonna
do is full range of motion,
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see if you can do
ten of them, ready.
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Up, one, slower,
slower, won't enjoy it more,
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four slow, slow, slow,
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seven way up eight,
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nine and ten, very good.
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Well. That was kind of painful.
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Kind of painful. Yeah.
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Okay, now when we
stimulate a muscle
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what we want to do is we
want to stretch the muscles.
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So what we're
gonna do is put our hands
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behind our head there,
and you're gonna stretch back
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and see you want to feel
it stretched, way back here,
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so you want to feel
the stretch in the packs.
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Okay, and then we're
going to give our self a hug.
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So you want to pull
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your shoulders blades
apart as much as you can,
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and now stretch your upper back.
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Okay, once again,
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put them behind,
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and then give your self a hug.
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Okay now Brian
is bit of perspirer.
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so we're gonna be taking
little short breaks here.
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Let him towel off so
go ahead, damn sweat.
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Yeah, sweat is just
about settling down.
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Okay, all right.
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We put the towels back there
and he said that's not enough.
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So we'll find out
what happens here.
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Okay, we're gonna do
a little back exercise
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and why doing the upper back
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is one of the
harder things to do
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when you're just
working out with no equipment
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and that's one
thing we try and do here
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on Body & Sprit is
we try and give exercise
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without using other things like,
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even though we've
some equipment here,
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we're not gonna use it.
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We're just gonna
do things on our own.
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So I want you to get back
into your pushup position.
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Okay,
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and now what we're gonna do
and I'll talk it through it,
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get your body way up high.
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Okay, and you gonna
finish in that position.
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Now, you gonna
come through and up...
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Yeah, okay, and
that's we're gonna do.
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Okay, go ahead.
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Okay, and up,
back up, beautiful.
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Oh, yeah.
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And what this is gonna be doing,
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this is gonna be
working the upper back area,
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okay, go on, keep going.
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Good, perfect.
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Okay, just go a little slower,
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get down through,
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good, back up, excellent.
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Down, up through, then
back up, hold it there.
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Okay, now come
part way down, back up.
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Go back up to
the first position,
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there you go.
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Okay, part way
down, back up, good.
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Now, come all the way
through to the other end.
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Up, now part way
down, now back up.
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Good, back up.
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Okay, good. Okay, come on up.
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I ain't never
did them like that.
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Okay.
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Go halfway. Right.
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When you change the
motion there and restrict it.
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It puts an emphasis
on the muscle far beyond
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just doing the
regular rage of motion,
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it makes you slow down too.
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Yeah. Okay.
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Okay, now we're gonna do
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is we're gonna
stretch shoulder muscles out,
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and the way we're gonna do that,
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so I want you to put your
arm up over your head like that
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and grab it with your other hand
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and then pull, so
you feel it stretching
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into here just like that.
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And each time we do a stretch,
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we want to hold it
for about 15 seconds
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and when you're stretching,
you're not pulling too hard,
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you're just getting it to a feel
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where you have a nice
pull right through there
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and it should feel
really comfortable.
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If it's, if somebody acts like
they're about ready to tap out,
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then we know we're
going little too hard.
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Okay, let switch sides.
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Got a easy one. Okay.
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All right.
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So, when we get into eating
properly for burning body fat,
00:07:43.39\00:07:47.93
one of the big
things you got to have
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is you got to have whole foods.
00:07:49.46\00:07:51.00
And so, the interesting
thing is when people just try
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and diet and they
try and burn body fat,
00:07:53.57\00:07:56.30
they create a
real toxic compound
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that goes back to the
liver and the liver goes,
00:07:59.11\00:08:01.28
"this isn't good,
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we need to put this
back into the fat stores
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because it's still fat soluble.
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But when you have
the proper nutrients,
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you have the,
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you have to have
the antioxidants,
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you have to have the
vitamins and minerals,
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and you have to have
the proper amino acids
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and the body goes,
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"Ah, I've got
the nutrients here."
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So what I can do now is
I can take this compound
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and turn it into water soluble
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and then it
comes out in the sweat
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and out of the urine,
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and so, now all of sudden
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we're getting
rid of the body fat,
00:08:30.54\00:08:31.91
but you got to have the
proper nutrients in there
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because if you don't,
00:08:34.41\00:08:35.88
all the toxins we take in will
start to be stored in our fat
00:08:35.91\00:08:39.91
to protect our organs.
00:08:39.95\00:08:41.28
And so, that's why
people battle body fat
00:08:41.32\00:08:43.28
because they're
putting all the stuff in them
00:08:43.32\00:08:45.09
environmentally or what the eat,
00:08:45.12\00:08:46.99
going to fast food
places and so forth,
00:08:47.02\00:08:48.72
they get all
these toxins build up
00:08:48.76\00:08:50.46
and they're not burning fat.
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And if they just
get into healthy diet
00:08:52.29\00:08:54.03
and they start flushing
that toxins from their body.
00:08:54.06\00:08:56.56
Now also they're gonna do that.
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They get that by
drinking proper water,
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either eating healthy
food, things like that.
00:09:00.04\00:09:02.77
Infrared saunas are very good
and you get into a detox, okay.
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Again not that you have
to worry about that right now
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but you know, sometime
down the road people do tend to,
00:09:09.08\00:09:12.61
it tends to happen to everybody
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unless you take
care of yourself.
00:09:14.05\00:09:15.65
All right.
00:09:15.68\00:09:17.12
Moving into this
for arms out straight,
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we're gonna do
some shoulder exercise.
00:09:18.55\00:09:20.32
This is nice and easy
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but it'll change
as we go through.
00:09:26.16\00:09:27.50
Oh, yes, I know.
00:09:27.53\00:09:28.86
Okay. I know numbers.
00:09:28.90\00:09:30.70
Now hold it there. Now
we're gonna go backwards.
00:09:30.73\00:09:33.03
Okay, now hold it there.
00:09:37.67\00:09:39.04
Now, we're gonna raise up,
just like that nice and slow.
00:09:39.07\00:09:42.34
Okay, hold it there.
00:09:45.15\00:09:46.48
Okay, now let's go down
and we'll go part way there,
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not too high.
00:09:49.15\00:09:52.62
Okay, hold it there.
00:09:52.65\00:09:53.99
Get back up.
00:09:54.02\00:09:55.36
In fact, let's do
this, let's just face off.
00:09:57.99\00:09:59.89
We have a battle,
00:09:59.93\00:10:01.26
we're gonna
have a delt battle...
00:10:01.30\00:10:02.63
Oh, you won already.
00:10:02.66\00:10:04.63
Okay, but I'm old.
00:10:04.67\00:10:06.63
That mean nothing.
00:10:06.67\00:10:08.00
Okay, part way
down, again back up.
00:10:08.04\00:10:10.24
Okay, now we're
gonna go from here down.
00:10:15.98\00:10:19.51
As you think is as
we work the muscles,
00:10:19.55\00:10:22.28
the muscles they'd burn the fat.
00:10:22.32\00:10:24.19
So anytime you
have working muscles,
00:10:24.22\00:10:26.96
they're calling for fatty acids
00:10:26.99\00:10:28.32
come here and
let's get burned up.
00:10:28.36\00:10:29.69
Okay hold it there.
00:10:29.72\00:10:31.06
Okay, part way
up, this range here.
00:10:31.09\00:10:36.03
Okay, hold it there.
00:10:36.06\00:10:37.40
Now, let's go back
up, just at the top here.
00:10:37.43\00:10:41.87
We're hitting those delts
00:10:41.90\00:10:43.24
from lots of
different angles here.
00:10:43.27\00:10:44.61
Yeah, I can feel
it. Okay, hold it there.
00:10:44.64\00:10:47.18
Okay now, Brian does have
little shoulder problem so...
00:10:47.21\00:10:49.91
Are you doing okay?
00:10:49.94\00:10:51.28
Well, it's about
to go, I can feel it.
00:10:51.31\00:10:53.55
The one shoulder or
both? Yeah, this one.
00:10:53.58\00:10:56.05
Okay, just go and
rest for a second.
00:10:56.08\00:10:57.62
Now go and join me again.
00:10:57.65\00:10:59.65
Okay, now we're gonna
do some circles again.
00:10:59.69\00:11:03.16
Okay, now we're gonna
go back the other way.
00:11:03.19\00:11:05.73
Okay, now just hold it there.
00:11:05.76\00:11:07.30
Now we're just gonna try
and hold it for a minute.
00:11:07.33\00:11:09.80
Now when you have
something that hurts like that,
00:11:09.83\00:11:12.00
if you do something
00:11:12.03\00:11:13.37
that doesn't require a
lot of range of motion,
00:11:13.40\00:11:15.07
then you're okay.
00:11:15.10\00:11:16.44
I forgot to look at the
time, so now I've got it so.
00:11:16.47\00:11:19.17
Okay, hold those arms
out nice and straight.
00:11:19.21\00:11:21.14
I can't hold it that long. Okay.
00:11:21.18\00:11:23.31
Go, get the other arm out there.
00:11:23.35\00:11:26.31
Okay, go and get the
other one back up, okay.
00:11:26.35\00:11:28.28
As long as you
have a little break,
00:11:28.32\00:11:29.65
then you should be all right.
00:11:29.68\00:11:31.49
Okay, now you'd keep holding it.
00:11:31.52\00:11:34.16
Okay, we're
doing all right? Yeah.
00:11:34.19\00:11:35.52
Okay.
00:11:35.56\00:11:36.89
And we'll do something
else for that for 30 seconds.
00:11:36.93\00:11:38.73
We got to go another 30 seconds,
00:11:38.76\00:11:40.23
you got that?
00:11:40.26\00:11:41.60
I'll try. Okay,
okay, hang in there.
00:11:41.63\00:11:43.30
Bring that other
arm up, there you go,
00:11:43.33\00:11:46.84
That is tense.
00:11:46.87\00:11:48.20
I know it feels
good, doesn't it?
00:11:48.24\00:11:49.57
Yeah, I haven't had a
burn like that in a long time.
00:11:49.60\00:11:52.84
You're making me
look good, thank you.
00:11:52.87\00:11:54.21
Yeah, you're welcome.
00:11:54.24\00:11:56.75
Ten seconds to go,
00:11:56.78\00:11:58.31
nine, eight, seven, six,
00:11:58.35\00:12:02.35
five, four, three, two, one.
00:12:02.38\00:12:08.99
Okay, now what we're gonna do
00:12:09.02\00:12:10.36
is we're gonna put our
arms into our side like this
00:12:10.39\00:12:12.13
and this is something that's
gonna help with the shoulder.
00:12:12.16\00:12:14.26
We're gonna do is some
internal, external rotation.
00:12:14.30\00:12:16.20
It's real simple,
00:12:16.23\00:12:17.57
you just want to your elbows in,
00:12:17.60\00:12:20.04
go in and out
00:12:20.07\00:12:21.40
and where this is working out
kin is the rotator cuff area.
00:12:21.44\00:12:23.81
Your rotator cuff's
made up of four muscles
00:12:23.84\00:12:26.27
supraspinatus, infraspinatus,
00:12:26.31\00:12:28.01
terrace minor and subscapularis.
00:12:28.04\00:12:30.08
There will be test on
that at the end of the workout.
00:12:30.11\00:12:32.31
Actually what those
muscles are just right back here
00:12:32.35\00:12:34.22
in this scapular and
underneath the scapular
00:12:34.25\00:12:36.89
and they make up
your rotator cuff.
00:12:36.92\00:12:38.35
So if somebody says, I
have a rotator cuff injury,
00:12:38.39\00:12:41.32
keep going,
00:12:41.36\00:12:42.72
then that's
where the areas hurt.
00:12:42.76\00:12:45.39
If it's torn
all the way through,
00:12:45.43\00:12:46.76
it's gonna need some
type of surgical procedure
00:12:46.80\00:12:48.13
to take care of it.
00:12:48.16\00:12:49.50
If it's not, it
can heal on its own
00:12:49.53\00:12:51.53
as long as you
take proper precautions.
00:12:51.57\00:12:54.34
Okay, keep
those elbows in tight.
00:12:54.37\00:12:58.77
And by doing that
and you can use weights
00:12:58.81\00:13:00.61
when you do this,
00:13:00.64\00:13:01.98
and again that'll
help strengthen that area
00:13:02.01\00:13:04.35
and will probably
help that shoulder.
00:13:04.38\00:13:06.21
Okay.
00:13:06.25\00:13:07.58
Now, the other part of
it is stretching again,
00:13:07.62\00:13:09.22
so what we're gonna
do is take one arm out,
00:13:09.25\00:13:11.19
bring it across your body,
00:13:11.22\00:13:12.62
bring your other hand up
behind there and pull it,
00:13:12.65\00:13:15.42
pull your
shoulder right to here,
00:13:15.46\00:13:16.79
you should feel
that stretch right there.
00:13:16.83\00:13:18.33
Hold that, hold that.
00:13:18.36\00:13:21.46
Here we go.
00:13:25.67\00:13:27.00
Okay, now do the other side.
00:13:29.90\00:13:31.24
Okay.
00:13:34.74\00:13:36.61
So when people go and have food
00:13:36.64\00:13:38.25
that's been
microwaved and properly cooked,
00:13:38.28\00:13:41.58
generically
modified all these things,
00:13:41.62\00:13:43.52
it's gonna go
into the fat stores
00:13:43.55\00:13:45.85
and that's gonna cause problems
00:13:45.89\00:13:47.22
and people need to
use some type of flush,
00:13:47.26\00:13:50.59
whole food or
herbs will do that,
00:13:50.63\00:13:52.26
some healthy
herbal teas will do that,
00:13:52.29\00:13:54.53
where you start
flushing out those toxins
00:13:54.56\00:13:56.40
and then the
body goes "oh, okay,
00:13:56.43\00:13:57.93
don't need to hold the fat on
00:13:57.97\00:13:59.30
and then it
starts getting rid of it.
00:13:59.33\00:14:01.40
Okay, how you
feeling, doing okay?
00:14:01.44\00:14:03.14
Yeah, loosen up. All right.
00:14:03.17\00:14:04.51
Now we're gonna do
is some arm exercise.
00:14:04.54\00:14:08.34
We're gonna have to defend
on our selves for this one
00:14:08.38\00:14:10.05
because we don't have,
again we're not using equipments
00:14:10.08\00:14:12.18
so what I want to do,
00:14:12.21\00:14:13.62
you should have
this one out, yeah.
00:14:13.65\00:14:15.35
Now push it right there,
right on your wrist area.
00:14:15.38\00:14:18.15
Okay, we're gonna do curls
here and make yourself work.
00:14:18.19\00:14:24.03
Yeah, just like
that, you're doing,
00:14:24.06\00:14:26.76
you're giving the resistance,
and when you get up to the top,
00:14:26.80\00:14:29.96
you're pushing down hard
00:14:30.00\00:14:31.40
and you're making
that bicep resist,
00:14:31.43\00:14:34.00
you're resisting on
the way up, there you go,
00:14:34.04\00:14:36.81
looking good, curl
it, curl it and curl.
00:14:36.84\00:14:43.68
Contract it all the way up,
00:14:45.78\00:14:48.75
all the way up.
00:14:48.78\00:14:50.19
We're gonna do five more.
00:14:50.22\00:14:52.49
You're doing excellent, good.
00:14:52.52\00:14:55.92
And two more, good job.
00:14:55.96\00:15:00.53
Okay.
00:15:00.56\00:15:01.90
All way down, squeeze up,
00:15:05.10\00:15:09.54
make your bicep hold
as you push back down.
00:15:09.57\00:15:14.01
We do this high
intensely workouts
00:15:14.04\00:15:16.31
because when you do that
it creates more energy demand
00:15:16.34\00:15:18.51
than anything.
00:15:18.55\00:15:19.88
Not only that but it increases
00:15:19.91\00:15:21.58
your human
growth hormone response.
00:15:21.62\00:15:24.02
Human growth
hormone is something
00:15:24.05\00:15:25.39
we start to lose as we get older
00:15:25.42\00:15:27.49
and by doing aerobic exercise,
00:15:27.52\00:15:29.66
we can increase our human
growth hormone by 100 percent.
00:15:29.69\00:15:32.93
When we do a heart resistance
workout like we're doing here,
00:15:32.96\00:15:35.90
we can increase it
by 400 to 800 percent.
00:15:35.93\00:15:39.07
So you can really boost
that human growth hormone
00:15:39.10\00:15:41.64
and that's what
keeps us looking youthful
00:15:41.67\00:15:44.27
even though we
don't have much hair.
00:15:44.31\00:15:49.11
I'm also feeling
in back arms too.
00:15:49.14\00:15:50.65
Yeah, you feel little bit
00:15:50.68\00:15:52.01
because you're doing
resistance with the other side.
00:15:52.05\00:15:54.32
Okay, one more, good. All right.
00:15:54.35\00:15:56.42
just go and shake them out.
00:15:56.45\00:15:58.42
Feeling good, aren't we? Yeah.
00:15:58.45\00:15:59.79
Then you're dong okay,
00:15:59.82\00:16:01.16
we haven't got to
too many towels just yet.
00:16:01.19\00:16:03.02
Okay, now we're
gonna do the triceps,
00:16:03.06\00:16:04.76
we're gonna them the same way.
00:16:04.79\00:16:06.56
We're gonna take our
hand like this, this time,
00:16:06.59\00:16:09.00
brace underneath, okay,
00:16:09.03\00:16:10.67
and then we're gonna
press down again on this one,
00:16:10.70\00:16:13.90
we're gonna be pulling
up hard with the other arm
00:16:13.94\00:16:16.40
making the tricep
resist as we're coming up.
00:16:16.44\00:16:19.47
And although it might not
be the optimal way to build
00:16:24.31\00:16:27.25
lots of big
muscles, it is certainly
00:16:27.28\00:16:30.29
better than what a
lot of people are doing
00:16:30.32\00:16:31.79
which is nothing.
00:16:31.82\00:16:34.12
And you'll get a
good effect from it.
00:16:34.16\00:16:37.16
Lot of people have been amazed,
00:16:37.19\00:16:38.73
I get letters from all
over the world talking about
00:16:38.76\00:16:42.63
what the Body & Sprit
program has done for them
00:16:42.66\00:16:44.63
because they weren't
doing any exercise at all,
00:16:44.67\00:16:46.70
and they saw
that and they the go,
00:16:46.74\00:16:48.07
I think I can do this
and they start doing it,
00:16:48.10\00:16:50.04
it changes their whole life.
00:16:50.07\00:16:51.41
People getting out of the beds,
00:16:51.44\00:16:53.44
they haven't been able to
get out off for a long time.
00:16:53.48\00:16:55.51
You know, I've had to
work with a woman one time
00:16:55.54\00:16:57.58
who couldn't
walk for nine months
00:16:57.61\00:16:59.85
she'd been on a wheelchair
00:16:59.88\00:17:01.22
because of rheumatoid arthritis.
00:17:01.25\00:17:02.58
Nine months later
she's walking again.
00:17:02.62\00:17:04.85
You know, we're
just getting people into
00:17:04.89\00:17:06.22
good exercise
program, get them moving again,
00:17:06.25\00:17:08.92
does amazing things.
00:17:08.96\00:17:10.79
Okay, let switch over.
00:17:10.83\00:17:12.16
And the other
thing that exercise does
00:17:16.87\00:17:18.33
is it gives you this
wonderful feeling of wellbeing.
00:17:18.37\00:17:20.84
You get this endorphins rushing,
00:17:20.87\00:17:22.20
you just feel oh, feel great.
00:17:22.24\00:17:23.97
And it creates a
real positive situation.
00:17:27.58\00:17:30.71
You know, they've
done things in schools
00:17:30.75\00:17:32.18
or in correctional
centers and so forth,
00:17:32.21\00:17:34.22
they get people
and they're working out
00:17:34.25\00:17:35.58
totally changes their lives.
00:17:35.62\00:17:37.25
And I've done some
prison ministry work,
00:17:37.29\00:17:39.25
I never tried to take the
weights away from the guys
00:17:39.29\00:17:40.86
'cause that's silly.
00:17:40.89\00:17:43.32
Don't do that
because it's one of the
00:17:43.36\00:17:44.69
positive things they have
and it makes them feel good
00:17:44.73\00:17:46.90
and guys get into
working out so forth,
00:17:46.93\00:17:48.90
some of the other
things of their life
00:17:48.93\00:17:50.27
go out the wayside.
00:17:50.30\00:17:51.63
They're not thinking
about drugs and alcohol anymore.
00:17:51.67\00:17:53.20
They're thinking about
taking care of themselves
00:17:53.23\00:17:54.57
and being fat.
00:17:54.60\00:17:57.51
Okay, good job.
00:17:57.54\00:17:58.87
Okay, we'll shake
it out, all right.
00:17:58.91\00:18:01.91
That was good.
We're doing awesome.
00:18:01.94\00:18:03.31
Here, let's go ahead
give you little towel off
00:18:03.35\00:18:05.45
because we're gonna
beginning to do some legs now
00:18:05.48\00:18:07.48
and they definitely can
put the sweat on your brow,
00:18:07.52\00:18:11.12
okay.
00:18:11.15\00:18:12.62
Now, we're gonna do some squats
00:18:12.65\00:18:15.09
and we're gonna do them similar
00:18:15.12\00:18:17.13
to how we did the
pushups and I'll them with you.
00:18:17.16\00:18:20.20
In fact we can go head
and face each other again,
00:18:20.23\00:18:22.00
that way you'll see
exactly what I'm doing.
00:18:22.03\00:18:24.50
Now, when you squat,
00:18:24.53\00:18:26.37
it's important to
push your hips back,
00:18:26.40\00:18:27.84
keep your chest up,
00:18:27.87\00:18:29.20
so let me just
make sure we got it.
00:18:29.24\00:18:30.61
Okay, so what we want to do is,
00:18:30.64\00:18:31.97
we want to sit back
on it little bit more.
00:18:32.01\00:18:34.01
So push your hips
back a little more,
00:18:34.04\00:18:36.11
so your knees won't
come that far forward.
00:18:36.14\00:18:38.35
Okay, push your
back side out more.
00:18:38.38\00:18:40.28
There you go, okay,
00:18:40.32\00:18:42.62
that's looking good, okay.
00:18:42.65\00:18:44.52
So what we're gonna do here,
00:18:44.55\00:18:46.29
cross your arms,
00:18:46.32\00:18:47.86
okay, we're
gonna squat way down,
00:18:47.89\00:18:49.92
down, down, down.
00:18:49.96\00:18:51.39
Okay, now we're gonna halfway up
00:18:51.43\00:18:53.29
back down,
halfway up, back down,
00:18:53.33\00:18:57.90
halfway up, back
down, halfway up, back down,
00:18:57.93\00:19:02.70
hold it there.
00:19:02.74\00:19:04.07
Now, for people at home,
if you need to stop and rest,
00:19:04.11\00:19:05.77
that's fine, you'll
get that luxury right now.
00:19:05.81\00:19:07.98
No. Okay.
00:19:08.01\00:19:10.45
Back up, part way down and up,
00:19:10.48\00:19:14.65
part way down,
up, part way down, up.
00:19:14.68\00:19:19.02
Now we're gonna go full, okay,
00:19:19.05\00:19:20.66
down and up, down and up,
00:19:20.69\00:19:25.73
down and up, down and up,
00:19:25.76\00:19:30.17
way down and hold, part way up,
00:19:30.20\00:19:32.87
back down, part way
up, back down, part way up,
00:19:32.90\00:19:38.21
back down, part way up,
down, push your hips back.
00:19:38.24\00:19:42.64
Okay, feels good,
doesn't you? Yeah.
00:19:42.68\00:19:44.71
Okay, right here, now up, down,
00:19:44.75\00:19:48.88
up, down, up, down,
00:19:48.92\00:19:53.96
up, down, okay, hold it there,
00:19:53.99\00:19:57.49
now let's go full
all the way through it.
00:19:57.53\00:20:00.40
And way up and way up,
00:20:05.60\00:20:09.10
get down, hold, part way up,
00:20:09.14\00:20:12.04
back down, part way up,
back down little deeper.
00:20:12.07\00:20:16.44
Oh, yeah. Part way up, down.
00:20:16.48\00:20:20.75
Come on, come on, get
over and join me here.
00:20:20.78\00:20:23.59
Okay, now we're gonna
hold it for one minute.
00:20:23.62\00:20:26.82
Yeah. It feels good.
00:20:26.86\00:20:30.43
The legs will take more
energy than any thing else.
00:20:30.46\00:20:33.83
You're trying to
make me look good again.
00:20:33.86\00:20:35.20
Yeah, I supposed to.
00:20:35.23\00:20:38.33
Is that what they told
you to do before we started?
00:20:38.37\00:20:40.14
Make sure make
that old guy look good.
00:20:40.17\00:20:41.74
Yeah, make sure I get
a cookie when I'm done.
00:20:41.77\00:20:43.27
Okay, no we don't do cookies,
every time my fat burning here,
00:20:43.30\00:20:45.24
get down there.
00:20:45.27\00:20:46.61
All right, rice...
00:20:46.64\00:20:50.25
Okay, we're down to 30
seconds down little deeper,
00:20:50.28\00:20:55.42
there you go.
00:20:55.45\00:20:57.99
I want you to
enjoy this with me now.
00:20:58.02\00:21:02.12
Your legs are
shaking. They're supposed to.
00:21:02.16\00:21:04.69
I'm better.
00:21:04.73\00:21:06.33
And we're down to
our last 15 seconds
00:21:06.36\00:21:08.46
and ten, eight, seven,
00:21:12.53\00:21:16.40
six, five,
four, three, two, one.
00:21:16.44\00:21:21.44
Oh, I'll have to get up.
00:21:21.48\00:21:24.25
Good one, isn't it? Yes.
00:21:24.28\00:21:26.88
Okay, now what I want you to do,
00:21:26.92\00:21:28.32
I want you to stretch out,
00:21:28.35\00:21:30.55
so put your hand on
my shoulder here, okay,
00:21:30.59\00:21:33.12
and go ahead and get a
hold of your left ankle.
00:21:33.15\00:21:34.66
So, bring your leg up like this,
00:21:34.69\00:21:36.96
okay and stretch your quadricep.
00:21:36.99\00:21:38.73
When we stimulate a muscle,
00:21:43.43\00:21:45.47
stretching is a good
thing to do afterwards,
00:21:45.50\00:21:47.84
stretching is not warming
up, stretching is stretching.
00:21:47.87\00:21:50.61
And the best time
to stretch your muscle
00:21:50.64\00:21:52.67
is after it's already warmed.
00:21:52.71\00:21:57.85
Okay, go on and put your
other hands on my shoulder now.
00:21:57.88\00:22:00.45
Switch legs,
00:22:00.48\00:22:01.82
amazing how those
muscle quads can burn
00:22:04.99\00:22:08.12
when we're not
using any weight at all.
00:22:08.16\00:22:10.59
You surprised how to
shape it with this too.
00:22:10.63\00:22:14.73
Not that I was physically fit.
00:22:14.76\00:22:18.37
You're doing well.
00:22:18.40\00:22:20.64
Okay, go and relax.
00:22:20.67\00:22:23.00
Okay, now what I want to
do is we're gonna put leg out,
00:22:23.04\00:22:25.97
put your left leg
out up on your heel.
00:22:26.01\00:22:28.01
Okay, the right leg
is bent a little bit.
00:22:28.04\00:22:30.35
Now you're gonna
come forward like this
00:22:30.38\00:22:32.05
and stretch the
back of your leg,
00:22:32.08\00:22:33.98
get your chest up.
00:22:34.02\00:22:35.75
There you go, so you should
feel in your hamstring here,
00:22:35.78\00:22:37.65
you felt back there.
00:22:37.69\00:22:40.36
Okay.
00:22:40.39\00:22:41.72
Now to the other side.
00:22:44.69\00:22:46.19
Up on the heel,
lean forward, chest up,
00:22:48.83\00:22:52.63
stretch your hamstring.
00:22:52.67\00:22:54.00
And again, we're
holding for about 15 seconds.
00:22:57.31\00:22:59.71
And good.
00:23:03.81\00:23:05.55
Okay,
00:23:05.58\00:23:06.98
now we're gonna hit the core,
00:23:07.02\00:23:09.28
the best thing I
know is to do a plank
00:23:09.32\00:23:11.09
so I'm gonna
have you do a plank.
00:23:11.12\00:23:12.79
Have you done with those before?
00:23:12.82\00:23:14.16
Not for long.
00:23:14.19\00:23:15.52
So let's use a mat here,
00:23:19.86\00:23:22.13
get you all
nice and comfortable.
00:23:22.16\00:23:24.13
Climb on down like
you're gonna do pushup,
00:23:24.17\00:23:26.94
okay, except you're
gonna be on your elbows now.
00:23:26.97\00:23:29.24
Okay, straighten your legs out,
00:23:29.27\00:23:31.37
okay, and just make yourself
comfortable and hold it.
00:23:31.41\00:23:35.78
Okay,
00:23:35.81\00:23:37.65
now plank is a great exercise,
00:23:37.68\00:23:39.61
it's gonna work your lower back,
00:23:39.65\00:23:41.62
it's gonna work your
glutes, your hamstrings,
00:23:41.65\00:23:43.85
it's gonna work
your abdominal muscles
00:23:43.89\00:23:46.29
and the small connecting muscles
00:23:46.32\00:23:49.02
of the vertebral
column, so the core muscles
00:23:49.06\00:23:51.36
are definitely
gonna be affected here.
00:23:51.39\00:23:55.63
So when people spend a
lot of time doing crunches
00:23:55.66\00:23:57.93
or sit-ups or whatever it
is, something simple as a plank.
00:23:57.97\00:24:03.77
Typically when
people stated out,
00:24:03.81\00:24:05.31
they merely be
doing 20 or 30 seconds.
00:24:05.34\00:24:07.94
If you've done
some type of fitness,
00:24:07.98\00:24:09.84
you can usually go
for about a minute,
00:24:09.88\00:24:13.28
minute and half, we
have a guy who is...
00:24:13.31\00:24:15.85
No, we're not done yet.
00:24:15.88\00:24:17.49
You feel in your
calves doing planks as well.
00:24:17.52\00:24:19.35
Okay, let's do
a little bit more.
00:24:19.39\00:24:22.69
And it's okay, take your
break at home if you need to.
00:24:22.72\00:24:24.76
Okay, go back
into your plank again.
00:24:24.79\00:24:27.56
We have a fellow that
didn't started workout
00:24:27.60\00:24:29.13
until he was 65 years old
00:24:29.16\00:24:30.83
and he's now doing
eight minute planks.
00:24:30.87\00:24:32.47
Okay, could you back
up just a little bit more,
00:24:35.70\00:24:38.11
there you go, so
it's nice and flat.
00:24:38.14\00:24:40.98
All right, we're gonna
go for another 25 seconds.
00:24:41.01\00:24:44.61
You got that.
00:24:44.65\00:24:45.98
You're gonna get there.
00:24:46.01\00:24:47.42
You're doing
great, hang in there.
00:24:47.45\00:24:51.89
And we're down to
our last 15 seconds
00:24:51.92\00:24:56.36
and down to ten,
nine, eight, seven,
00:24:56.39\00:25:01.56
six, five, four,
three, two, one. Good.
00:25:01.60\00:25:08.07
Shaking like a leaf there.
00:25:11.77\00:25:13.11
Okay, yeah they tend to do that.
00:25:13.14\00:25:15.74
Now we're at the best
part of the workout Brian,
00:25:15.78\00:25:17.31
we're down to the cool down,
00:25:17.35\00:25:19.08
so we'll just jump
and gonna do some turns,
00:25:19.11\00:25:21.48
so you just go
on turn your body,
00:25:21.52\00:25:23.49
so you're stretching through
the external oblique area,
00:25:23.52\00:25:26.72
now go the other way
00:25:26.76\00:25:29.69
and back the other way.
00:25:29.72\00:25:32.59
That feels good
after nice hard workout.
00:25:32.63\00:25:36.97
Get to that cool down phase
00:25:37.00\00:25:38.40
and we know it's
all good from there.
00:25:38.43\00:25:39.77
And we'll do a few more here.
00:25:45.11\00:25:46.81
Turn and turn, and turn,
00:25:46.84\00:25:51.91
and turn,
00:25:51.95\00:25:55.12
and turn, and turn,
00:25:55.15\00:26:00.72
and turn.
00:26:00.76\00:26:02.09
Very good. All right.
00:26:02.12\00:26:04.66
That was a great
workout we just had,
00:26:04.69\00:26:07.10
burned a lot of
calories, burned some fat,
00:26:07.13\00:26:09.66
of course the more we exercise
and here is the great thing
00:26:09.70\00:26:12.37
about weight
resistance exercise.
00:26:12.40\00:26:15.10
When you do aerobic
exercise and you finish with it,
00:26:15.14\00:26:18.11
you're burning fats at a
greater level for next hour.
00:26:18.14\00:26:20.94
When you do a hard resistance
workout like we just did,
00:26:20.98\00:26:23.78
you're burning
fats at a higher level
00:26:23.81\00:26:25.15
for the next five to six hours
00:26:25.18\00:26:27.02
because the muscles
which are hungry active tissue
00:26:27.05\00:26:29.92
are looking for more nutrients
in order to get them to recover
00:26:29.95\00:26:34.62
and so recovery
phase doesn't just happen
00:26:34.66\00:26:37.09
within just a few minutes,
00:26:37.13\00:26:38.46
it takes several hours
for the muscles to come back.
00:26:38.49\00:26:41.10
If somebody does
a good hard workout
00:26:41.13\00:26:42.56
and they start
walking down the stairs,
00:26:42.60\00:26:44.17
they're still gonna feel it
00:26:44.20\00:26:45.53
even if it's
several hours later.
00:26:45.57\00:26:47.40
But the resistance workout,
not an easy thing to do,
00:26:47.44\00:26:50.01
you built into it
00:26:50.04\00:26:51.37
and it doesn't have to
be done as intense as we do
00:26:51.41\00:26:54.18
or we did today.
00:26:54.21\00:26:55.54
You can work into it
and you can get stronger
00:26:55.58\00:26:57.71
into better and
better all the time.
00:26:57.75\00:26:59.18
But then it comes down
00:26:59.21\00:27:00.55
to what we're
putting in our bodies.
00:27:00.58\00:27:02.25
If we go back to
the original diet
00:27:02.28\00:27:03.92
that God put
through us in Genesis
00:27:03.95\00:27:06.32
eating the whole food, herbs,
00:27:06.35\00:27:08.02
and the fruits and then getting
into the fruits and vegetables,
00:27:08.06\00:27:11.93
your body is
gonna respond greatly
00:27:11.96\00:27:13.29
because that's
how we were designed.
00:27:13.33\00:27:14.80
We're not designed to take
in a lot of animal products
00:27:14.83\00:27:17.87
and we start eating lot of meat,
00:27:17.90\00:27:19.23
it start changing
our chemical structure
00:27:19.27\00:27:21.10
of our pH balance
and all those things
00:27:21.14\00:27:23.30
are gonna cause problems.
00:27:23.34\00:27:24.67
And it's so important to
get into that cleansing process,
00:27:24.71\00:27:28.04
cleanse your body of
the toxins its coming in
00:27:28.08\00:27:30.85
and the toxins aren't
just what you're taking in
00:27:30.88\00:27:33.88
through your mouth
or in your environment,
00:27:33.92\00:27:36.02
but also what you're thinking
00:27:36.05\00:27:37.39
because that
produces chemicals as well.
00:27:37.42\00:27:39.39
So you want to
have your mind right
00:27:39.42\00:27:41.62
taking in good things.
00:27:41.66\00:27:42.99
You want to cleanse
your body with lots of water
00:27:43.02\00:27:44.83
and of course also
with the word of God
00:27:44.86\00:27:46.49
because that's the water of life
00:27:46.53\00:27:48.26
and that will flush
things out of your body
00:27:48.30\00:27:50.17
and the bad
thoughts we might be having.
00:27:50.20\00:27:52.47
So when it comes down to it,
00:27:52.50\00:27:54.30
we want to do it
for the right reason,
00:27:54.34\00:27:55.80
for the glory of God, we
use Philippians 4:13 here
00:27:55.84\00:27:58.71
which says "I can do
all things through Christ
00:27:58.74\00:28:01.08
who strengthens me."
00:28:01.11\00:28:02.44
God bless you.
00:28:02.48\00:28:03.81
Thank you for joining us
00:28:03.85\00:28:05.18
and we look forward
to seeing you next time
00:28:05.21\00:28:06.55
on Body & Sprit.
00:28:06.58\00:28:07.92