The following program
is designed to demonstrate
00:00:02.37\00:00:04.02
simple workouts that
you can use to improve
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your health. Be sure
to consult your physician
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before beginning
any exercise program.
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Seems like today people
will try just about anything
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to lose body weight,
even going to the point of
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stapling their
stomach. We're gonna explore fat
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diets on the next edition here
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on Body and Spirit Aerobics.
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Hello, I am Dick Nunez,
Wellness Director of the Black
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Hills Health and
Education Center.
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Welcome to Body
and Spirit Aerobics.
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You want to know why
there's so many diets
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out there today. Try $30
Billion a year, that's why,
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that's how much
people spend, trying
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to lose weight and get fit.
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They're always thinking
there must be some magic
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answer to it,
obviously they felt like God
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didn't intend us to
be overweight and fat.
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Well that part's true,
but what happened to get us
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that way, well
that's up to the individual,
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but what you do
once you get there.
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That's the big key,
we're gonna talk a little more
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about that as we
get into our program.
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I believe we're
ready to get started now,
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helping me out will Becky Garber
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and my daughter Brittany.
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We're gonna do a
little workout, while we talk
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a little bit about fat
diets as well, so let's start
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warming up. Let's do
some arm circles around,
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and up, and around,
and up, and around, and up,
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and around, and
around, and around, and up,
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and around. Now, let's go
back around the other way,
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and up, and
around, up, and around, up,
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and around, up, and
around, keep going, up,
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and around and
let's go five more times,
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there is 1 and 2
and 3 and 4 and 5.
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Let's roll the
shoulders and loosen those up,
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three more times, okay
now back the other way.
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And five more times,
good, put the arms out
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in front of you and
back and together, and out,
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and together, and
out, and together, and out,
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and together, and
out, and together, and out,
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and together, and
out, and together, now,
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turn the hands look up,
okay and back, together,
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back, together, back,
together again and back
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and back four more
times, 1, 2, 3, 4 palms
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all the way up, and
out, and out, and out, 4, 5,
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6, 7, 8, 9. Turn to
back over, and out, and out
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and 3 and 4, 5, 6, 7, 8,
9, 10. Shake it out, okay
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let's put a foot out in
front of us and then go up
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on the toe, down, up,
down, up, down, up, down,
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ten more times, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10,
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switch it around, toe up
and up, 3, 4, 5, 6, 7, 8,
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9, five more, 1, 2, 3,
4, 5. Put your foot back
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and press up, down,
up, down, and up, and up,
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ten more times, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10,
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switch it around
and push up, and push,
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and push, and
push, and push, and push,
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and push, 8, 9, 10,
five more, 1, 2, 3, 4, 5,
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okay now what we're
gonna do is we're gonna
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bring out left leg
up and we wanna touch
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our right elbow okay, like so.
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Now, switch and good,
here we go, okay good,
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this is an excellent
movement although it look
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kind of strange, and
I'm sure we probably look
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like the funniest
course line ever, that's okay,
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you're getting exercise
here that's what matters.
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It makes a lot of
more sense when I hear
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some of the things people
do to try and loss weight.
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The biggest thing
that people try and get you
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on is high protein
diets, because you're gonna
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loss weight that
way. 'Cause there are 4500
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calories for a pound of
fat, only 600 for a pound
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the muscle, you can
loss 6 pounds of lean
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body mass for ever pound of fat.
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So, it's lot easier to
get people lose muscle weight
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and bad organ tissue
and its fat, the problem
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is as you build
those muscles back up,
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you will lose that
weight permanently;
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and you'll be permanently
weaker, okay step it out.
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What happens today,
why carbohydrates has
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gotten a bad rep is
because people eat refined
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carbohydrates,
simple carbohydrate.
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The things that so popular
today are the fast foods,
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fast thin, fast you
know the fast dipole.
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When you eat fast
food, living food that's been
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processed and refined,
it's gonna make you fat,
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but if you eat raw
fruits and vegetables,
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lots of whole
grain, breads and cereals.
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Those aren't
gonna get make you fat,
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I would challenge
anybody to eat too much raw
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broccoli, not gonna happened.
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You could never
eat too much of it,
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your body will not get
fat, or fat up your diet.
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I would encourage you
to go on a diet like that,
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but if you eat lots
of fruits and vegetables
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and whole grains, you're
gonna have a very healthy
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diet and you'll be
losing lots of body fat.
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Now the problem a lot of
people have is they don't
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eat enough in
order to burn body fat.
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'Cause fat turns into
the fire of carbohydrates.
00:08:07.48\00:08:09.33
Okay, cross the
arms, lets do some squats,
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ready down and up,
down, and up, good,
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keep going at that
pace. When we do squats,
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we wanna keep our
knees over our feet,
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push the hips back.
Both these ladies are doing
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them great, just
great. And while they're doing
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that, the metabolizing
fat, because fat is going
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through their bodies,
looking for working muscles
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and it's finding
them. And that's what losing
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body fat's all about.
Good, as we get fit we actually
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burn three times as
much fat as somebody
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who's not fit, just stay
with it, if you're not losing
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weight quickly right
at first, keep it going
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and you will, good. I
always like in burning fat
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to building a fire, if
you just try and light the log
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it won't work, so
use paper and kindling,
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which are all made
out of the same substance.
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Well fats, protein and
carbohydrates are all made out
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of the same stuff, except
protein also has nitrogen.
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But you have to
have carbohydrates,
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to get the fire
burning, to get the fat burning.
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Fats are the logs, they're
the long term fuel storage.
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Don't let my talking
interrupt your squatting
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just keep going, you're
fine, good 20 more seconds
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there, you're looking great.
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It's like you could do
that all day, no, we won't go
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all day, keeps it
going, ten more seconds.
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And now we're gonna
do a hold here, ready,
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down and hold, good.
Even though we're staying
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static right now, your
muscles are still working,
00:09:57.03\00:09:59.64
oxygenated blood's
still to going that area,
00:10:00.71\00:10:02.04
trying to figure
out what's happening.
00:10:02.76\00:10:03.73
Also of course the stronger
you are the more muscles
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you have, the better
you're gonna be burning fat,
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right now fat burning
enzymes are being release
00:10:15.26\00:10:17.07
from their bodies. So,
they're going to actually
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be more effective
of burning body fat,
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that's good to know
while you're feeling some
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of that pain. Alright,
keep good posture, heads up,
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chest up, good
job. I'm with you,
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I'm here to support
you, good, almost done.
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Down to five seconds, 4,
3, 2, 1 okay step it out,
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good job, boy
that's hurt just watching.
00:10:52.46\00:10:56.11
45 more seconds, will
be time for another change,
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squats are probably one of
the best metabolic exercises
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out there, you want a great
fat burner start squatting,
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down to 20 more
seconds, 15, 5, 4, 3, 2, 1.
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Let's do some
side stepping, okay,
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pick up the pace
alright, quick feet, quick feet.
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Okay, big steps,
good, good job. Okay,
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bend the knees a
little bit as you do it now.
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Okay, time to back up,
smaller steps, quickly good,
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quick steps,
quick steps, excellent.
00:12:54.00\00:12:59.17
You guys are looking
great back there, quicker,
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alright. I didn't know
my feet can move this quick
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anymore, keep going.
Down to 20, 15, 10, 9,
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8, 7, 6, 5, 4, 3,
2, 1, step it out.
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Anytime somebody goes on
a calorie restricting diet,
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you got a 95 plus
percent chance putting all that
00:14:06.79\00:14:09.74
weight back on and
some, and the weight that
00:14:09.77\00:14:12.54
does stay out permanently
will probably be the weight
00:14:12.75\00:14:16.10
you don't wanna lose,
the only thing you're gonna
00:14:16.13\00:14:18.24
lose permanently is
your money, unfortunately.
00:14:18.27\00:14:21.45
You need to get a
lifestyle change, change
00:14:22.96\00:14:25.06
the palate, if
you're eating healthy food,
00:14:25.09\00:14:27.80
it's not gonna be a problem,
it's not the carbohydrates,
00:14:28.83\00:14:30.62
it's the refined
carbohydrates that are causing
00:14:31.52\00:14:33.25
the problem.
Remember one pound of fat is
00:14:33.28\00:14:40.77
greater than two and
half times the size of a pound
00:14:40.98\00:14:42.21
of muscle. Seeing
people many, many times
00:14:42.24\00:14:44.72
not lose any weight and
lose all sorts of inches,
00:14:44.75\00:14:48.89
I had one man one time
say. I want to loss 40 pounds,
00:14:49.81\00:14:53.58
I said would you rather
lose 40 pounds or two inches
00:14:54.21\00:14:56.15
off your waist, or 20
pounds and four inches
00:14:56.18\00:14:58.43
off your waist, and he
concluded that 20 pounds
00:14:58.46\00:15:01.76
and four inches off
his waist would probably
00:15:01.79\00:15:03.66
be more desirable. And
he was able to do that,
00:15:03.69\00:15:06.33
no problem. Okay, find
your jump ropes; let's go,
00:15:06.36\00:15:10.83
by turning, when we
find our jump ropes,
00:15:11.63\00:15:13.98
they're already there.
We don't use jump ropes,
00:15:14.01\00:15:17.02
we just use the motion
and you can do that at home
00:15:17.05\00:15:18.94
as well. If you have
a rebounder or a many
00:15:20.51\00:15:21.58
mini tramp, this will
work very nicely down here,
00:15:21.61\00:15:23.39
to stimulate
action, keep going. Good,
00:15:23.42\00:15:32.00
20 more seconds,
well you're both very good
00:15:32.44\00:15:37.70
and so you're so good,
I don't have to do them,
00:15:44.99\00:15:46.72
it's wonderful. Okay,
let's get back into our step,
00:15:47.35\00:15:52.58
we're in the tough
part of the Aerobics now.
00:15:59.20\00:16:00.86
The engines going, the
fat is burning and now we need
00:16:02.93\00:16:06.62
to keep it up. 35 more
seconds, keep you're arms
00:16:06.65\00:16:25.04
moving, hands up as
you swing your arms.
00:16:25.07\00:16:31.30
Ten seconds, okay and
jump rope go, 50 seconds.
00:16:43.33\00:17:03.43
Now 45, good,
now we're down to 35,
00:17:07.43\00:17:17.84
just like we start to warm-up
a little bit, that's good.
00:17:25.29\00:17:27.10
Okay, we're down to
15, keep going, keep going,
00:17:34.90\00:17:37.44
keep going, but no
count down yet, 10, 9, 8, 7
00:17:37.47\00:17:44.03
6, 5, 4, 3, 2, and 1.
Step it out, one of the things
00:17:44.06\00:17:57.62
that's been frustrating
for me in my career is
00:17:57.65\00:17:59.94
seeing people who
want to take a pill,
00:17:59.97\00:18:02.43
simply to try and
lose weight and body fat,
00:18:02.63\00:18:05.44
with so many of those
pills are simply a bunch of
00:18:05.47\00:18:07.89
caffeine to try and stimulates
some metabolic action,
00:18:07.92\00:18:10.86
they're harmful for
you, people die taking those
00:18:12.22\00:18:14.29
things, be very conscious
of a pill that's supposed
00:18:14.32\00:18:17.55
to help you lose weight,
a lot of them are just fiber
00:18:17.58\00:18:20.52
pills helping to
push things through,
00:18:20.55\00:18:22.37
but fiber would be much
more adequately provided
00:18:23.01\00:18:25.42
by eating fresh fruit.
And also you want to stay
00:18:25.45\00:18:34.21
away from fanatical
flattish diet, it's like the
00:18:34.24\00:18:36.89
grapefruit diet,
the things like that.
00:18:36.92\00:18:38.79
Those types of diets
do not promote a balanced
00:18:39.67\00:18:42.72
nutritional program.
Keep it up, and keep it up.
00:18:42.75\00:18:53.83
Okay, let's do some
side steps, and then
00:19:01.48\00:19:07.55
start slowing a
down little bit here,
00:19:07.58\00:19:09.09
30 more seconds at
this pace. Now, down to 20,
00:19:21.22\00:19:33.53
15, 10, 9, 8, 7, 6, 5,
4, 3, 2, 1, okay we're gonna
00:19:37.81\00:19:52.68
step here bring the
legs up not too fast,
00:19:52.71\00:19:58.97
we're in the cool
down phase of our workout.
00:19:59.85\00:20:01.29
40 more seconds and
that's an interesting picture,
00:20:12.49\00:20:16.83
good, keep going, 30
seconds and 20, down to 10, 7,
00:20:22.11\00:20:43.19
6, 5, 4, 3, 2, 1, it's
time to stretch, step back,
00:20:46.28\00:20:54.41
press your heel to the
ground and hold ten more
00:20:55.06\00:21:03.68
seconds, 1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Push your foot
00:21:03.71\00:21:15.66
back and hold, hold
for ten, 1, 2, 3, 4, 5, 6,
00:21:15.69\00:21:27.75
7, 8, 9, and 10. Okay,
use me to brace yourself
00:21:28.64\00:21:33.69
and get a hold of
your ankle and stretch your
00:21:33.72\00:21:35.19
quadriceps, hold that,
ten more seconds, 1, 2, 3,
00:21:35.22\00:21:45.88
4, 5, 6, 7, 8, 9, switch.
It's something I do well,
00:21:46.78\00:22:02.04
stand here while
people hang on, hold for ten
00:22:03.26\00:22:05.80
more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:22:05.83\00:22:15.75
Put a leg out, up on
your heel lean forward
00:22:16.66\00:22:18.98
into it, switch
it back to your leg,
00:22:19.01\00:22:21.21
keep your chest up, as
you lean into it and hold
00:22:21.24\00:22:25.89
that for ten more, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10
00:22:25.92\00:22:40.55
and switch and lean
into it and hold, hold, hold.
00:22:40.58\00:22:50.09
Ten more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10,
00:22:54.86\00:23:05.33
step out to the side,
way out, switch the inside
00:23:06.28\00:23:12.15
of your thigh and
hold, 1, 2, 3, 4, 5, 6, 7,
00:23:12.18\00:23:24.81
8, 9, 10. Switch over
and hold and ten more,
00:23:25.65\00:23:36.12
1, 2, 3, 4, 5, 6, 7, 8,
9, 10, good, alright hands
00:23:36.90\00:23:47.92
behind your back,
gonna contract our abdomen
00:23:47.95\00:23:50.88
and bend over. And
we're gonna up, we're gonna
00:23:51.72\00:23:55.03
lean back, contract,
over, up, and back, contract,
00:23:55.06\00:24:02.52
over, up, and back,
contract, over, up, and back,
00:24:03.65\00:24:11.06
contract, over, up, and
back, contract, over, up,
00:24:11.79\00:24:18.60
and back, contract,
over, up, and back, contract,
00:24:19.40\00:24:25.11
over, up, and back, keep
going, over, up, and back.
00:24:26.00\00:24:32.44
Contract, over, up, and
back, contract, over, up,
00:24:33.17\00:24:39.56
and back, contract,
over, up, and back, good,
00:24:40.41\00:24:45.78
keep it up and back,
ten more, there is 1, and 2,
00:24:46.49\00:24:55.42
and 3, and 4, and 5,
6, 7, 8, 9, 10, good.
00:24:58.65\00:25:21.88
Alright, let's rotate the
trunk, and turn, and turn,
00:25:23.00\00:25:30.65
and turn, and turn,
good keep turning, and turn,
00:25:32.50\00:25:37.72
and turn, five more
each way. There is 1, 2,
00:25:39.29\00:25:48.08
3, 4, 5, okay, look
your head to the side,
00:25:50.36\00:25:58.00
now look the other
way and back and over and
00:25:59.27\00:26:05.50
over and over. Up to the
ceiling, down to the floor,
00:26:05.53\00:26:12.43
up, down, up, and down, good.
00:26:13.53\00:26:20.62
Alright, that's it,
thanks a lot ladies.
00:26:21.71\00:26:23.10
There really is no magic
cure when it comes to losing
00:26:25.41\00:26:27.49
body fat, you could
try all sort of diets.
00:26:27.52\00:26:29.80
The problem is some
of the simple things that
00:26:29.83\00:26:33.30
really don't cost
anything, eating healthfully
00:26:33.50\00:26:34.97
will save you a lot of
money on your grocery bill,
00:26:35.00\00:26:37.29
drinking a lot of
water, getting simple exercise
00:26:37.88\00:26:40.35
like walking. But you
find that gimmicks are always
00:26:40.38\00:26:43.05
gonna be out there to
try and deceive the public
00:26:43.08\00:26:46.36
into buying their
products. That's why $30 billion
00:26:46.39\00:26:49.00
have been spend, but
you have to remember what
00:26:49.03\00:26:52.32
you lose is gonna be a
vital key to your dietary
00:26:52.52\00:26:56.18
program. If somebody
is offering to sell you at
00:26:56.21\00:26:58.55
$1.29 a pound at the
grocery, I would hope
00:26:58.58\00:27:01.12
your first question would
be a $1.29 for a pound of what.
00:27:01.15\00:27:04.24
If somebody is telling
you can lose 30 pounds in
00:27:05.00\00:27:06.67
30 days. The first question
better be 30 pounds of what.
00:27:06.70\00:27:09.84
If you diet without
exercise you're gonna lose
00:27:10.72\00:27:12.24
25 to 90 percent
of all your weight,
00:27:12.27\00:27:14.15
out of lean muscle
vital organs and exercise
00:27:14.18\00:27:17.71
your fluid. That's a
very wide range and the less
00:27:17.74\00:27:21.35
fit you are the
greater that's gonna be,
00:27:21.38\00:27:23.34
towards losing vital
tissue you don't wanna lose.
00:27:24.00\00:27:25.75
So, be smart about
it, eat healthfully,
00:27:26.87\00:27:28.77
it makes sense doesn't
it. We wanna follow God
00:27:29.43\00:27:31.87
natural pattern, he didn't
make a mistake by making us
00:27:31.90\00:27:34.58
overweight. We did that
on our own, so stay with it
00:27:34.61\00:27:37.76
and understand that,
nowadays two thirds of all
00:27:38.52\00:27:40.70
adults are
overweight and 1 out 5 children.
00:27:40.73\00:27:42.99
But do it to the glorify
of God; I can do all things
00:27:43.71\00:27:45.96
through Christ
who strengthens me,
00:27:45.99\00:27:47.20
according to
Philippians 4:13, God bless
00:27:47.23\00:27:49.91
you and we'll see you next time.
00:27:49.94\00:27:51.33