The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Fat metabolism is
something a lot of people want,
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but somehow it
seems to evade them.
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We're going to talk
about how you can capture it,
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next on Body & Spirit Aerobics.
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Hello, I'm Dick
Nunez, Wellness Director
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of Black Hills
Health & Education Center.
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Welcome to Body
& Spirit Aerobics.
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The battle of bulge
and the lack of being
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able to metabolize fat
has plagued many people
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and they strive for answers
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and they spend
billions of dollars a year
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trying to find a solution.
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We're going to talk
about that topic today
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as we get into our program.
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Helping me out
today will be my daughter,
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Brittney and Zack,
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who are both
students of Union College
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in the International
Rescue and Relief Program.
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Zack is a Junior. Uh-huh.
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And Brittney is a
junior as well. Yup.
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So we're going to get
started into our workout
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and then we'll start
talking about our topic.
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We're going to
start by warming up
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and we're going to
start by reaching up this way,
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okay, and down and then up
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and go up on to
the toe as you turn,
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so you're stretching the sides
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for warming up the shoulders,
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for getting ready for a workout.
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And reach, and reach,
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and reach, and reach,
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and reach, and reach,
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way up and reach,
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stretch your shoulder.
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You gotta stretch
the side as you turn,
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stand off the toes,
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so you get some warming
up at the back your legs.
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Now we're going to
go five more each way.
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There's one and two,
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three, and four
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and five. Good.
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All right, we're going to
start some upper body work,
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we're going to do a
few things for upper body
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and then we'll get
into our aerobic training.
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So we're going to
start out by just doing
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a simulated bench press.
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So, as if we have
big weights on us.
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And we're going to push it out,
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and squeeze together,
and bring it back down.
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Push out, flex
the chest, come back.
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Push out, come together, down.
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Okay, we need to
get together here.
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Start from here,
push out, okay, and back.
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Push out and back.
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Push out and back
and push and back.
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You two are at a disadvantage,
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you have to try
and keep up with me.
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I don't have to try
and keep up with you. Okay.
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Okay, push and back
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and push and back and push.
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The one thing we are
doing a little different
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is this is a straight
bench press is we're bringing
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our hands together at the end.
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It's actually,
the chest function
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is to horizontally
adduct the humerus.
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So you all know what that means,
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your humerus is
your upper arm bone.
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As you come forward,
you're in a horizontal position
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and you're bringing it
forward, which is adduction.
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There's your
anatomy lesson for the day.
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Okay, push and back and press
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and back and press and back,
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squeeze the chest and push
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and push and push,
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still a few more and push
one more time, press it up.
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Good. All right,
let's stretch now.
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Hands behind the
head, bring your head back,
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bring the elbows
back, stretching the chest,
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try and pull
your shoulder blades
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back together as
much as possible. Okay.
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Now give yourself a hug.
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Okay, pull way apart.
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Now, pull your shoulder blades
apart as much as possible.
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All right, again.
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Hands behind
the head, lean back,
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elbows way back,
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stretch the chest. All right.
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Just bring it across, pull
your shoulder blades apart.
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All right, good.
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All right. Now,
what we're going to do
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is we're going to bend
the knees a little bit,
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we're going to
lean back, not too far,
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don't fall backwards,
we're going to reach up
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and this time we're
going to pull down and go up.
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So your focus
now is pulling down,
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pull, reach,
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pull, reach,
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pull, reach, pull, and reach.
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Go ahead and keep the shot
on Brittney there if you would.
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Okay, what
we're trying to do is,
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we're trying to squeeze
the shoulder blades together,
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pull down, reach up, pull down,
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so as if
something's got you here
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and you're pulling it down.
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Okay, you're focusing
on flexing the muscles,
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flex the
muscles, flex the muscles.
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See how Zack's doing here.
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Very good, Zack.
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All right. Buffing
up that back. Good.
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A lot of getting
the most out of exercise
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is learning how to
control he muscles you're using.
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So by working on squeezing,
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the shoulder blades together,
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contracting hard will
give you a good advantage
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if you go to some
type of fitness facility
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where they have
natural pull down
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and all sudden you will now
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know how to do it properly,
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by squeezing the
muscles together back
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there on your upper back.
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Looks good. Looks
good. Let's throw a few more.
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And one more time. All right.
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Now we're going
to stretch that area.
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You're gonna put your
right arm up over your head,
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then just let it fall over,
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see elbows bent,
you're going to reach up
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and grab your elbow
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and pull it
towards the center line.
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You don't wanna pull too hard,
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you just wanna get a nice steady
stretch in through this area.
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All right. Let's switch sides.
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When you stretch, you want
to keep your breathing going,
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so you're relaxing as
you stretch the muscles.
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Flexibility is an important
part of overall fitness
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along with cardiovascular
conditioning and strength.
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So often people leave
out one of the elements
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of physical
fitness, but strength,
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cardiovascular
conditioning, and flexibility
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make you physically
fit, and that's something
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you want to keep in mind.
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All right. Oh, I
forgot about you.
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Okay, now, we're going
to do some shoulder work.
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We're going to come here.
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We're going to push
up and then alternate.
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So up and up and up.
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We're working on
stretching up as we do it,
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and reach and reach
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and reach and reach and reach
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and left and right
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and left and right
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and left and right,
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left and right
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and left and right
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and left and right, way up.
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Okay, we're going to
go 10 more each side.
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There's one, and two,
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three, four,
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five, and six,
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seven, and eight,
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nine, one more
time, and 10. Very good.
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Now, we're going to
stretch the shoulder.
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Put your right arm out straight,
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put it across to body,
reach up with your left hand,
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get a hold of it and stretch.
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You should feel it
stretch across the shoulder
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and up into the upper back.
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All right. Switch sides now.
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Left arm out, bring it across,
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up behind, steady pull,
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stretch, relax, enjoy.
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Stretch, relax, enjoy.
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That should be your degree.
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Okay, Now, we're going
to do a little bicep work,
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and what I want you to do
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is I want you to
take your right arm,
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turn it, palms up,
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we're going to put
our other hand there
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and we're going to curl up
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and go down and up and down,
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reach way down, way down.
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Okay, Brittney,
we're at number five.
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I want you to keep count.
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One time we were doing
this with Pastor John Dinzey
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and I was standing
out in front of him,
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and I couldn't
see what is going on.
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But I could hear behind me,
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Uh, uh, uh and I turned around,
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there was
Pastor John uh, uh, uh,
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you know, Pastor John.
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Little bit faster.
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I know those here know
that Pastor John Dinzey
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is incharge of 3ABN
Latino and a great fellow. Okay.
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How many we're at? Nineteen.
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Okay. Twenty.
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I have no doubt that
she was giving her 100%.
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Okay and curl up.
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Obviously, the more you resist,
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the more you get out of it
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and you can also just
kind to go through the motions
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and get nothing out of it.
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Thing you want to
focus on is all the way out,
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in fact, what I do
is, I bring my arm out
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in front of me
just a little bit,
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so I can get that full reach,
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squeeze up, reach, and up.
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Focus on the
bicep, you're flexing it
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each time you come up.
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How many are we at there?
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Nineteen, twenty. Okay, good.
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You weren't just
making that up, right?
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No. Okay, good.
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All right, we're
going to do a little bit
00:10:44.95\00:10:46.39
for our triceps
now and then we will be
00:10:46.40\00:10:47.73
ready to start our aerobics.
00:10:47.74\00:10:49.22
What I want to do now is we're
gonna take a hand like this,
00:10:49.23\00:10:51.47
block it here, push down and up,
00:10:51.48\00:10:54.45
once again you want to come
up forward just a little bit,
00:10:54.46\00:10:57.64
which is going to allow you
to get full range of motion.
00:10:57.65\00:11:01.31
Very important
full range of motion.
00:11:01.32\00:11:03.55
While I was
here waiting to film,
00:11:06.56\00:11:08.98
I was working out at
the Gold's Gym nearby
00:11:08.99\00:11:12.42
and there was a
fellow there working out
00:11:12.43\00:11:15.31
and everyone of his motions
00:11:15.32\00:11:16.67
he was just doing
little tiny motions,
00:11:16.68\00:11:18.62
I so badly wanted to go to him
00:11:18.63\00:11:20.37
and say increase
your range of motion.
00:11:20.38\00:11:22.62
But, since I didn't
work there, I left him alone.
00:11:22.63\00:11:27.13
It's twenty. Twenty.
00:11:27.14\00:11:29.19
Yeah. Okay.
00:11:29.20\00:11:30.30
And push, and push.
00:11:32.56\00:11:35.32
So I see he looked
like he was having fun.
00:11:36.53\00:11:38.16
And push, and push,
00:11:40.63\00:11:43.75
and press and press and out.
00:11:43.76\00:11:48.52
Give yourself some resistance,
00:11:50.12\00:11:51.30
make yourself work,
focus on the tricep.
00:11:51.31\00:11:55.08
What number we at? Seventeen.
00:11:55.09\00:11:57.08
Great, now if you
would've told me nineteen again,
00:12:01.08\00:12:02.97
I seriously would have
questioned your counting.
00:12:02.98\00:12:05.87
Okay, let's just
start by stepping in place.
00:12:05.88\00:12:07.94
We're going to
start into aerobics.
00:12:07.95\00:12:09.47
And we'll start
talking about our topic.
00:12:10.96\00:12:13.24
Now both my helpers
today, both Zack and Brittney,
00:12:14.58\00:12:18.20
neither one of them is
what we'd call overweight,
00:12:18.21\00:12:21.38
but they're also
both still very young.
00:12:21.39\00:12:24.42
Zack, how old are you?
00:12:24.43\00:12:25.81
Nineteen. Nineteen.
00:12:25.82\00:12:27.21
and Brittney? Twenty.
00:12:27.22\00:12:28.76
Wow, you're
older than Jack, huh?
00:12:28.77\00:12:30.60
A little bit. Okay.
00:12:30.61\00:12:32.78
Let's pick it up a
little bit more now.
00:12:32.79\00:12:34.36
Now, let me just tell you
00:12:38.33\00:12:39.71
and I'm sure you're
already aware of this.
00:12:39.72\00:12:41.58
But, there are many people
who started out nice and lean
00:12:41.59\00:12:45.48
like you two are at
this stage of the game,
00:12:45.49\00:12:48.63
but 20, 30 years down the
line not so lean any more.
00:12:48.64\00:12:52.65
So something happens to
them where they stop being
00:12:52.66\00:12:56.02
good at metabolizing
fat and it frustrates them.
00:12:56.03\00:12:59.83
Okay, let's pick it
up a little bit faster.
00:12:59.84\00:13:02.07
Because they want to burn fat.
00:13:04.82\00:13:06.37
Now, here's a harsh reality.
00:13:06.38\00:13:08.38
One of our
employees of the Black Hills,
00:13:08.39\00:13:10.86
Pastor Dan who does
the walking is really lean.
00:13:10.87\00:13:14.55
You'd have to
really work to try and find
00:13:14.56\00:13:16.38
some body fat on that man
00:13:16.39\00:13:17.86
and so our
overweight guest will come
00:13:17.87\00:13:20.78
and walk with him and
here's the harsh reality
00:13:20.79\00:13:23.41
and this is
something they don't like.
00:13:23.42\00:13:24.76
If they walk a mile and
then we were able to check
00:13:24.77\00:13:28.55
to see how much fat
each one of them burned.
00:13:28.56\00:13:31.17
Pastor Dan would
have burned five times
00:13:31.18\00:13:33.13
as much fat as the
person who's overweight
00:13:33.14\00:13:36.91
and the
overweight person is going,
00:13:36.92\00:13:38.25
wait a minute, that's not fair,
00:13:38.26\00:13:40.49
he is really lean, I am fat,
00:13:40.50\00:13:42.49
he's burning fat
and I'm not. Why?
00:13:42.50\00:13:45.13
Well, the reason,
Pastor Dan looks like
00:13:45.14\00:13:48.81
he does is because he
does burn fat so well.
00:13:48.82\00:13:52.14
Fat comes in, it
burns up, no problem.
00:13:52.15\00:13:55.39
Somebody who is overweight,
00:13:55.40\00:13:56.88
their body's saying,
we're not going to burn it,
00:13:56.89\00:13:59.84
we're going to store it!
00:13:59.85\00:14:01.87
So that's what we have to
try and do is to reeducate them
00:14:01.88\00:14:04.96
to becoming fat burners
instead of fat storers. Okay.
00:14:04.97\00:14:08.95
Let's go into squats.
00:14:08.96\00:14:10.05
Okay, go ahead.
00:14:12.37\00:14:13.50
Squat is a great exercise for
stimulating metabolic action.
00:14:16.03\00:14:19.50
In fact, it's
probably the best exercise
00:14:19.51\00:14:22.10
for simulating metabolic action,
00:14:22.11\00:14:24.44
which is why we're going to
be doing some of these today.
00:14:24.45\00:14:26.69
As one continues to workout,
00:14:31.89\00:14:34.58
develop more strength
00:14:34.59\00:14:36.24
and continue to
workout aerobically,
00:14:36.25\00:14:38.34
they will get
better at burning fat.
00:14:38.35\00:14:41.62
And some people are
just genetically blessed
00:14:41.63\00:14:45.21
to burn fat
very, very effectively.
00:14:45.22\00:14:48.22
Pastor Dan would have to
really work at getting fat.
00:14:48.23\00:14:51.98
I don't know if
he'd ever accomplish it
00:14:51.99\00:14:53.64
or somebody else
who is overweight,
00:14:53.65\00:14:55.99
carry so much fat,
they're going to have
00:14:56.00\00:14:57.95
to really work to try
and switch that around.
00:14:57.96\00:15:00.37
So, I told our Wellness guests
00:15:00.38\00:15:02.20
you're either a fat
storing bomb mechanism
00:15:02.21\00:15:05.24
or you're a fat
burning bomb mechanism
00:15:05.25\00:15:07.27
and so we're going to try get
them into a fat burning state.
00:15:07.28\00:15:10.32
At least most of
them, because we get
00:15:10.33\00:15:11.39
some people who
come to our program
00:15:11.40\00:15:13.19
that aren't
interested in losing weight,
00:15:13.20\00:15:14.87
they want to gain weight.
00:15:14.88\00:15:16.13
And here's something I found
very interesting over my career.
00:15:16.14\00:15:19.55
Obviously you
wouldn't go over to somebody
00:15:19.56\00:15:21.49
who is overweight
and go, wow! Are you fat?
00:15:21.50\00:15:24.62
Obviously, that'd
be very inappropriate
00:15:25.59\00:15:27.37
and they wouldn't be
happy with you at all.
00:15:27.38\00:15:29.13
But by the same token,
00:15:29.14\00:15:30.78
if you went up to
somebody and go, wow!
00:15:30.79\00:15:32.58
You're really skinny!
That's offensive as well.
00:15:32.59\00:15:36.34
And so often times we
need to keep our comments
00:15:36.35\00:15:38.79
to our self because
they won't be appreciated
00:15:38.80\00:15:42.72
maybe in the
context we're putting them.
00:15:42.73\00:15:44.51
Okay, let's go
step and back out again.
00:15:46.89\00:15:48.89
Okay, a little bit faster.
00:15:54.17\00:15:55.40
How are we doing?
We doing okay, Zack.
00:16:01.83\00:16:03.16
Feel darn good.
Okay. You doing all right?
00:16:03.17\00:16:05.51
Getting warm. Okay,
let's go faster then,
00:16:05.52\00:16:07.39
faster, faster,
knees up, pump the arms.
00:16:07.40\00:16:13.21
There we go. Got Zack moving.
00:16:13.22\00:16:15.33
As we continue to try
to bring those knees up,
00:16:18.31\00:16:20.40
you get more of a workout.
00:16:20.41\00:16:21.78
Okay, let's move this way.
00:16:28.75\00:16:31.09
Move little this way, okay.
00:16:31.10\00:16:32.58
Now, we are going to
step and come together.
00:16:32.59\00:16:34.90
Go and step left, okay.
00:16:34.91\00:16:36.25
Now step right, step
left, step right and left.
00:16:36.26\00:16:40.57
Bend the knees a little bit,
00:16:40.58\00:16:42.19
so we're just
shifting back and forward.
00:16:42.20\00:16:44.20
Now remember, stay with me.
00:16:47.54\00:16:49.73
Don't go too fast for me, Zack.
00:16:50.82\00:16:52.95
I'll try not to. Okay.
00:16:52.96\00:16:54.82
What we're doing
with our aerobic exercise
00:16:59.29\00:17:00.93
is we're keeping rhythmic
activity of major muscle group
00:17:00.94\00:17:03.49
which in this case are legs,
00:17:03.50\00:17:05.11
and then we
throw in some variety.
00:17:05.12\00:17:07.00
Which does a couple of things,
00:17:09.83\00:17:10.87
this helps break monotony
as you go through a workout.
00:17:10.88\00:17:14.55
The other thing it does,
00:17:14.56\00:17:16.15
starts working the
muscles in little different way,
00:17:16.16\00:17:19.18
so the squats and the stepping,
00:17:19.19\00:17:20.83
the squats are
working the gluteus maximus
00:17:20.84\00:17:23.32
and the quadriceps
and then the stepping,
00:17:23.33\00:17:26.51
high stepping especially is
working the hip flexor area.
00:17:26.52\00:17:30.64
And now, we're working
the adductors and abductors.
00:17:30.65\00:17:33.92
Now, we're going
to start speeding up.
00:17:33.93\00:17:35.70
I better not go too fast,
00:17:38.29\00:17:39.26
or Zack's gonna
make me look bad again.
00:17:39.27\00:17:40.78
Zack! Sorry.
00:17:42.31\00:17:44.03
This is a great
exercise for people
00:17:50.68\00:17:53.45
who like to play basketball
00:17:53.46\00:17:56.49
or racquetball or
tennis or squash. Or Soccer.
00:17:56.50\00:18:00.32
Soccer, yeah it's
good for soccer as well,
00:18:00.33\00:18:03.41
because it helps develop the
muscles for growing laterally.
00:18:03.42\00:18:09.01
Okay, now we're going
to slow down a little bit.
00:18:09.02\00:18:11.24
Now, we're going to
increase our step. Bigger step.
00:18:11.25\00:18:14.91
Zack!
00:18:17.50\00:18:18.64
Gotta stay on him.
00:18:21.18\00:18:22.24
You'll probably be easier
if I just stopped and watched,
00:18:28.47\00:18:30.36
then I wouldn't have to
worry about him anymore.
00:18:30.37\00:18:32.72
Okay, short and back up.
00:18:36.32\00:18:37.50
Okay, back into squats.
00:18:43.92\00:18:46.39
Zack's humiliated
me enough for one day.
00:18:46.40\00:18:48.40
Okay, when we do our squats,
00:18:52.88\00:18:54.65
we want to make sure
to keep the back straight,
00:18:54.66\00:18:57.49
but by keeping the back
straight that doesn't mean,
00:18:57.50\00:18:59.42
you're straight up and down.
00:18:59.43\00:19:00.65
That means you're
bend at the waist,
00:19:00.66\00:19:02.19
but your back is straight.
00:19:02.20\00:19:03.57
You don't want to have
your back rounded like this
00:19:03.58\00:19:06.58
because that would
be very detrimental.
00:19:06.59\00:19:08.70
But they're keeping
their backs nice and straight.
00:19:08.71\00:19:10.94
If you have to bend
over to squat properly
00:19:10.95\00:19:14.76
because you're
pushing the hips back,
00:19:14.77\00:19:16.60
you're keeping
the chest up still,
00:19:16.61\00:19:19.41
the knees are staying over
the feet and that's crucial.
00:19:19.42\00:19:22.70
You sit back into your squat
00:19:22.71\00:19:24.91
and it develops the
gluteus maximus muscles.
00:19:24.92\00:19:28.29
It's developing the
biggest muscles of the body.
00:19:28.30\00:19:30.89
So, now I'm
going to get Zack back
00:19:30.90\00:19:32.62
for making me look
that on the side steps.
00:19:32.63\00:19:34.77
So, go down and hold,
00:19:34.78\00:19:36.90
okay, now come up
just a little bit,
00:19:36.91\00:19:38.92
back down, back up a
little bit, back down
00:19:38.93\00:19:42.45
and Brittney is
going but what did I do.
00:19:42.46\00:19:44.31
And down and up and down
00:19:44.32\00:19:48.10
and up and down
00:19:48.11\00:19:50.36
and up and down
00:19:51.03\00:19:53.23
and up and down, up.
00:19:53.63\00:19:56.99
Now, all the way up.
00:19:57.00\00:19:58.78
Now, go way down,
part way up and down,
00:19:58.79\00:20:02.64
part way up and down,
00:20:02.65\00:20:05.03
part way up and down,
00:20:05.65\00:20:07.54
part way up and down,
00:20:08.23\00:20:09.97
part way up and down,
00:20:10.67\00:20:12.28
all the way up, go down,
00:20:12.29\00:20:14.87
part way up, down,
00:20:14.88\00:20:17.25
part way up, down,
00:20:18.09\00:20:19.91
part way up, down,
00:20:20.56\00:20:22.30
part way up, down and hold.
00:20:22.92\00:20:25.76
We're going to try to
hold for 30 seconds, Zack.
00:20:25.77\00:20:28.19
Okay, you got it, no problem.
00:20:30.25\00:20:33.13
And there is 20 seconds to go.
00:20:35.30\00:20:38.17
Oh, man.
00:20:39.32\00:20:41.31
Fifteen.
00:20:41.42\00:20:42.77
Ten.
00:20:45.93\00:20:46.98
Nine. Eight.
00:20:46.99\00:20:48.78
Get those elbows off your knees.
00:20:48.79\00:20:50.09
Four. Three. Two. One.
00:20:51.68\00:20:55.53
Okay, step it out.
00:20:55.54\00:20:57.36
And step.
00:20:59.55\00:21:00.63
How'd that feel? Zack.
00:21:01.71\00:21:03.70
Started to burn.
00:21:03.71\00:21:04.87
Next time you want
a different partner.
00:21:10.08\00:21:11.73
Yes. Okay.
00:21:12.99\00:21:14.11
Step it out. Nice and easy.
00:21:14.12\00:21:16.90
We're into the
cool down phase now.
00:21:18.09\00:21:20.00
Both participants are actively
in the fat burning stage now.
00:21:26.14\00:21:31.53
Because obviously their bodies
are still really good at it.
00:21:31.54\00:21:34.87
And yes, as you get older,
00:21:34.88\00:21:36.73
it does tend to
slow down a little bit.
00:21:36.74\00:21:38.68
But what we're
really starts it's happen
00:21:38.69\00:21:40.36
as people get older,
00:21:40.37\00:21:42.02
their muscle
start to marble with fat
00:21:42.03\00:21:44.51
and for those
who are eating meat,
00:21:44.52\00:21:46.99
you know about that
because the more marble meat is,
00:21:47.00\00:21:50.77
the more tender and tasty it is.
00:21:50.78\00:21:52.15
In fact, if you trim the fat,
00:21:52.16\00:21:53.67
the blood, and the
uric acid out of meat,
00:21:53.68\00:21:56.26
it wouldn't have any taste.
00:21:56.27\00:21:57.46
Protein, it is going
to taste like protein.
00:21:57.47\00:21:59.81
So, when the
muscle start to marble,
00:21:59.82\00:22:03.34
then they start getting
into the subcutaneous fat,
00:22:03.35\00:22:06.37
which is our fat right
underneath the skin layer.
00:22:06.38\00:22:08.71
And of course, then we
what is called our depot fat.
00:22:08.72\00:22:11.72
You know what a depot is?
00:22:11.73\00:22:13.51
A drop off for the fat. Yeah.
00:22:13.52\00:22:15.62
Depot is where
everything gathers together.
00:22:15.63\00:22:18.63
So, your fat
depot is the first place
00:22:18.64\00:22:21.28
you put fat on and
the last place to lose it.
00:22:21.29\00:22:24.97
So, where do you
think that is on men, Zack?.
00:22:24.98\00:22:27.85
My belly. How
about women, Brittney?
00:22:27.86\00:22:30.23
Oh, right there. Okay.
00:22:30.24\00:22:31.94
But not always.
00:22:33.85\00:22:34.94
For women, they tend
to have either the apple
00:22:34.95\00:22:37.50
with a pear
shape and men will tend
00:22:37.51\00:22:39.33
to kind of universally
pull it around the middle.
00:22:39.34\00:22:41.63
Men say we are more balanced
00:22:41.64\00:22:43.07
because our
bubbles in the middle,
00:22:43.08\00:22:44.71
but men who are comfortable
on the couple different ways
00:22:44.72\00:22:46.96
will have put it
underneath the muscle sheath
00:22:46.97\00:22:49.61
which is called visceral fat
or they put it on the outside
00:22:49.62\00:22:52.50
which they called
the Dunlop disorder,
00:22:52.51\00:22:54.18
one of the two.
00:22:54.19\00:22:55.50
The visceral fat is much worse
00:22:56.31\00:22:57.67
because now that's compressing
it against the bile organs.
00:22:57.68\00:23:00.57
Okay, you are feeling all right?
00:23:00.58\00:23:02.08
Okay, we are about
ready to wind it down.
00:23:03.42\00:23:06.62
Let's go. We're going to
go for about 45 more seconds
00:23:06.63\00:23:09.92
and then we will start
doing some other fun stuff.
00:23:09.93\00:23:12.59
Now we are down
to our last forty.
00:23:16.11\00:23:18.18
Now, your fat depot is
blamed on your parents.
00:23:18.19\00:23:23.53
Because that was
something you were born with.
00:23:23.54\00:23:25.88
It doesn't change
as you go through life.
00:23:25.89\00:23:28.25
If your fat depot is your belly,
00:23:28.26\00:23:29.78
it will remain your belly
00:23:29.79\00:23:31.26
and again that will be
first place to put it one.
00:23:31.27\00:23:34.36
It's the last
place to you'll lose it
00:23:34.37\00:23:36.07
and don't call
to 3ABN and blame me
00:23:36.08\00:23:38.68
or 3ABN because we
didn't set it up that way.
00:23:38.69\00:23:41.42
Okay, now we
are down to our last
00:23:43.19\00:23:45.43
Ten, nine,
00:23:45.44\00:23:47.72
eight, seven,
00:23:47.73\00:23:49.89
six, five, four
00:23:49.90\00:23:52.62
nice and easy three, two, one
00:23:52.63\00:23:55.90
Okay, what we're going to
do is work our calves now.
00:23:55.91\00:23:58.78
Just turn facing this way.
00:23:59.48\00:24:00.88
Push your right foot back
and what we're going to do
00:24:00.89\00:24:03.84
is we're going to press
up on the toe and back down,
00:24:03.85\00:24:06.58
and press up and
down, press up and down,
00:24:06.59\00:24:11.15
and up and up
00:24:11.16\00:24:14.75
and up, lean forward,
00:24:14.76\00:24:17.22
so you get
maximum stretch and press,
00:24:17.23\00:24:21.24
way up and push
00:24:21.25\00:24:24.74
and push and up and up,
00:24:24.75\00:24:28.96
way up, up, going to go 5 more,
00:24:28.97\00:24:34.60
press and press and press
00:24:34.61\00:24:38.49
and press and press. Good.
00:24:38.50\00:24:42.40
Switch, put your
left leg back now
00:24:42.41\00:24:45.52
and press up and down,
00:24:45.53\00:24:48.12
and up and down, up, and up,
00:24:48.13\00:24:53.35
and up, and up,
00:24:53.36\00:24:56.60
and push, and push,
00:24:56.61\00:25:00.05
press up, and press, press,
00:25:00.06\00:25:05.01
and up, and up.
00:25:05.02\00:25:08.42
There is thirteen, fourteen,
00:25:08.43\00:25:11.53
fifteen. Five more.
00:25:11.54\00:25:13.18
One, two, three,
00:25:13.19\00:25:17.82
four, and five. Good.
00:25:17.83\00:25:20.08
Okay, hands behind the back.
00:25:20.89\00:25:22.93
Blow out, contract,
bend over, up, back.
00:25:22.94\00:25:27.80
Blow out, over, up, back.
00:25:28.18\00:25:31.86
Blow out, over, up, back.
00:25:32.24\00:25:35.63
Blow out, over, up, and back.
00:25:35.99\00:25:39.24
Blow out, over, up, and back.
00:25:39.72\00:25:43.04
Blow out, over, up,
and back. Keep going.
00:25:43.35\00:25:47.97
This exercise is
working on the abdomen
00:25:48.79\00:25:52.89
and also helping
with the low back.
00:25:52.90\00:25:55.29
It's important to blow
out as you come forward,
00:25:57.30\00:26:00.00
contract your
abdomen as you come forward.
00:26:00.01\00:26:03.84
When you're leaning back,
00:26:05.66\00:26:06.75
you're stretching the
abdomen, going back into it.
00:26:06.76\00:26:10.13
Okay, let's go three more.
00:26:12.95\00:26:14.20
and last one.
00:26:19.38\00:26:20.43
All right. Very good, well done.
00:26:22.98\00:26:24.57
In dealing with body fat,
00:26:27.88\00:26:29.53
it's important to get into
a regular exercise program.
00:26:29.54\00:26:32.46
Lifting weight,
strengthening the muscles,
00:26:32.47\00:26:34.73
will actually help you to
burn fat more effectively.
00:26:34.74\00:26:37.61
Weight training
releases fat burning enzymes
00:26:37.62\00:26:40.00
and so many experts now
out there are telling you,
00:26:40.01\00:26:43.56
the key to losing body
fat is resistance exercise.
00:26:43.57\00:26:47.74
Because that's going
to boost your metabolism,
00:26:47.75\00:26:49.71
help your muscles to be
hungry because fatty acids
00:26:49.72\00:26:52.31
are going through the
bloodstream all the time
00:26:52.32\00:26:54.45
looking for working muscles.
00:26:54.46\00:26:56.49
And when you work
out on a regular basis,
00:26:56.50\00:26:58.44
you have much
better muscle tone.
00:26:58.45\00:27:00.08
Muscle tone is how your
muscles are at a state of rest.
00:27:00.09\00:27:04.01
If your muscles
are soft and flabby
00:27:04.02\00:27:05.95
when you're not contracted,
00:27:05.96\00:27:07.72
then that shows you
have very poor muscle tone.
00:27:07.73\00:27:10.41
Somebody works out all the time,
00:27:10.42\00:27:11.83
if you touch their muscles
even when they're relaxed,
00:27:11.84\00:27:14.33
you still feel like
they are somewhat flex
00:27:14.34\00:27:16.78
because there is a
constant tension in the muscles
00:27:16.79\00:27:19.64
that you have muscle tone.
00:27:19.65\00:27:21.49
So you get toned
muscles from working out
00:27:21.50\00:27:24.18
and need to get
into aerobic exercise
00:27:24.19\00:27:26.24
and that's what will get you
into the fat metabolic state.
00:27:26.25\00:27:28.88
After a couple of minutes
your body starts releasing fat
00:27:28.89\00:27:31.36
and the more you get into
it and the more fit you become.
00:27:31.37\00:27:34.03
The more efficient you
will be a burning body fat.
00:27:34.04\00:27:36.55
But, do it for the right reason.
00:27:36.56\00:27:38.05
Do it because you want to
glorify God with your body.
00:27:38.06\00:27:40.91
Claim the promise we
do here on Body and Spirit
00:27:40.92\00:27:43.72
Body and Spirit Aerobics.
00:27:43.73\00:27:45.09
Philippines 4:13, which states,
00:27:45.10\00:27:47.02
I can do all
things through Christ,
00:27:47.03\00:27:48.29
which strengthens me.
00:27:48.30\00:27:49.58
God bless you, we
look forward to seeing you
00:27:49.59\00:27:51.12
next time on Body
and Spirit Aerobics.
00:27:51.13\00:27:53.57