Do you wonder if
you're getting older?
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Well, the number one
sign is you're getting weaker
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but by
optimizing your lifestyle,
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you can avoid that.
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Find out how next
on Optimize 4 Life.
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Hello, I'm Dick
Nunez, exercise physiologist.
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And I'm Jay Sutcliffe,
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professor and
registered dietitian.
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Today, Dick, we're
taking on muscularity.
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Oh, one of my favorite topics.
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Okay, now we've been taking
people through five weeks,
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now we're into week six.
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Okay.
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And we should be
seeing some toning up maybe,
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should be if
they're following along,
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maybe if they're
jumping in right now,
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they're
wondering where to start.
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So why don't we
talk a little bit
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about the anatomy
and the physiology
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of the muscle system,
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and why don't you
start with that, Dick,
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let's talk about a little
bit about in the musculature,
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maybe the largest
muscles, smallest muscles.
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Okay, well, I
guess the smallest ones
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in your ear of all places.
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But the largest one
is the one people sit on,
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it's gluteus maximus.
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Maximus.
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Maximus, yeah and that's an area
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that is a
strongest muscle in the body
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'cause it
actually extends the hip,
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and when you
think about standing up
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or jumping or running.
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In fact, as we know, Jay,
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the jumping ability
and the running ability
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tend to be the first
things we start to lose
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as we get older.
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When I look at a
basketball hoop now
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and I used to be able to
dunk the ball quite easily
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and now I go, they
must have raised it.
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In fact one time I said, Lisa,
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I said, put a
tape measure on that,
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because I think
it's gone higher.
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But anyway, and it hadn't.
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But anyhow the gluteus
maximus muscles are so strong
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and they're so vital.
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And unfortunately, we
men tend to deemphasize that.
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You know, women
tend to emphasize that
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because they want to have
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a well shape
gluteus maximus area.
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Yeah. Yeah. As
I've tackled enough.
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But for men, they're going,
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well, I don't need to
do that, that's women step
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but how often do
you see the men or women
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will come up to me and
say my husband has no bottom.
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It's like somebody's
taken the air valves off
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underneath each cheek
and just let all the air out.
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There's just
nothing there anymore.
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And here's the
sad part of it, Jay,
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is when they lose all
their gluteus maximus muscles
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and then they start putting
on this causticity of the belly
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on front of them,
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they're going to cause a
lot of stress on their back
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'cause they are
losing the natural curvature
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that they should have there
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because of the
gluteus maximus being gone.
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And if you're losing those
strongest muscles in the body,
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well, guess what happens?
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The joints, the
spine in this case
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start taking a lot more pressure
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because people often talk about,
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well, I have weak joints.
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Well, everybody has weak joints
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because a joint is
just bone going to bone,
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hook by ligaments.
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If you take a cadaver,
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you can flip all the
joints around very easily
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but it's the muscles, you
know, I have very small hands
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and so if somebody said,
well, you have weak hands.
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Well, no because
when I squeeze my hand
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something else is happening.
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The muscles of my
forearm are triggering
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and so that's not
what my hand sizes
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don't dictate my hand
strength, my forearm muscles do.
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So as we strengthen the muscles,
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all the joints become stronger,
we start to feel better, so...
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Okay, so we need to remember
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then it's not just
for show or glamour.
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No. A muscle tone...
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Function. It's for function.
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Okay, how many
times have you seen people
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when they go to sit
down, they either walk over
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and they'll
just kind of collapse
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and fall into it, and
then when they get up,
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they have to kind
of help themselves
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or use some kind of
table to pull themselves up.
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So really when you think
about it, when you feel weak.
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You feel old, don't you?
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So just toning...
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And not only that, Jay,
but you in fact mention that
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of course, that
is a gluteus maximus
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'cause when you have
strong gluteus maximus,
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you can sit down and
stand very effectively.
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But now what they've had to do
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is with the
toilets in our society,
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they've made them higher.
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Right.
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Okay, okay, people
had to get off them,
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but here's the problem,
Jay, the body is no longer
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in a proper
position to eliminate.
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That's right.
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And so really when
people have to sit on these
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very high stools
for their elimination,
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they really should
bring in a little stool
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to put their feet on.
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Because that's
their body is no longer
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in the proper
position and they're not,
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they are going to have
more problems eliminating
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and that's going to cause
varicose veins, hemorrhoids
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things like that,
very uncomfortable so.
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So let's talk a little bit more,
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we don't want to
get too technical
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but let's talk a little
bit more about muscle fibers,
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types of muscles, now we know
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there's fast
twitch, slow twitch.
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Right. Okay.
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And there's
different types of muscle fiber
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throughout the body...
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Think we have a graphic of that.
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Do you have a graphic that
we talk about the muscle fiber,
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the skeletal
muscle and so forth,
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why don't we talk
about that a little bit.
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Okay, okay, we can put that up.
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You see on the left side,
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you've got the skeletal muscle
that's all the muscles we have
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that are doing our
functioning of moving.
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Then we have the
smooth muscle cells
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that you have
throughout the body,
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that is not
going to be contracting
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and then you have
the cardiac muscle
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which is a
unique muscle on its own
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and of course
that's in the heart area
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and the heart of
course being amazing organ,
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it's contracting all day
long and you have no, you know,
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the body just
automatically does it,
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we don't have to think about it,
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it's automatically there.
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So the main ones
we're going to talk about
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will be the skeletal muscles
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because that's what's going
to be most practical for people
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is their functioning and moving.
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Okay, so those are
the types of muscles.
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Now say somebody is going
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from inactivity to
being active, okay.
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And even though I'm
active and I work out regularly
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and I do strength training,
talk about this muscle soreness
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and the delayed muscle soreness,
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again a lot of
times we think that,
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oh, I've got
lactic acid in the muscle.
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Right. Right.
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Tell us really what the
truth is that's going on there,
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can I expect to get sore
if I'm starting a program
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or even vary my program.
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You know, if I do a
certain types of activities,
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then I go out maybe
chop wood or haul some wood
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or do something like that.
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Suddenly I'm sore
again, and I thinking,
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I'm lifting weights.
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Why am I getting sore?
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Let's talk about soreness.
Yeah, that's a very good point.
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You know, when, I...
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You and I both have
tried all sorts of workouts,
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so I'm sure like me you've
been extremely sore in your day.
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Yes.
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And so, but our philosophy now
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is we try not to
make people sore at all.
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Even when we're
training on a regular basis
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and I train highly
intense, especially for my age
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and I rarely ever get sore.
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In fact sometimes
I'm looking to get sore
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'cause I just kind
of miss that feeling,
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That's okay.
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And I always complain to
Lisa, I say, I think it's sore,
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I'll make it sore, but
soreness is simply this.
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You have micro trauma
or you hear people say,
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I don't like this term
tearing down muscle tissue.
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Well, you're not
tearing down muscle tissue
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but you can create micro
tears in the connective tissue
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and they're
releasing their content
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and then the macrophages,
the white blood cells come in
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like little Pacman
coming to clean up the area
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and they don't always
are, they're not very patient,
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you know, it's kind of
like a bunch of dogs, you know,
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and they go, well, let's
just finish it off, you know,
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so they hit it
with a little toxin
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to finish destroying the cell
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and that creates an irritation
on those so to irritate cells.
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So what happens then is
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the next day you
might not be sore
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but the day after
that you're ripping sore
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because those
nerves are slow to irritate
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and so now you have
extreme muscle soreness.
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But what happens when
you're working out is,
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you have the fast
twitch fibers are not very,
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they're not for
oxygen, you know,
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that's what the sore twitch.
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They are so oxidative,
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fast oxidative
glycolytic and fast glycolytic.
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So when you get in the
term glycolytic, you know,
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it sounds like glycogen,
so we know it's glucose.
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So those are sugar burners,
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and so when you're
working those muscles
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and you've seen this before
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like a runner
running down the track
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and now they're
just about to win
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and all a sudden it's
like, ah, I can't go anymore
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and then everybody passes by.
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So what's happened?
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Lactic acid is built up
and you're not going to keep
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contracting muscles in
presence of lactic acid.
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Lactic acid causes
burning sensations and so on.
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And now a lot of people
can relate to lactic acid
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because of their heart.
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When somebody has lack
of oxygen in their heart,
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they start getting
angina, the burning of the heart
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because they're
having an oxygen deprivation.
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So what they do
then besides, you know,
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yell for help and call 911.
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They take nitroglycerin
which is a vasodilator.
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And now they have
more blood flow again
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and the pain goes away.
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That's the same thing
when we're doing working out
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and I know you like
to squat and, you know,
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how much the legs
can burn while you squat.
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But as soon as you
stop and rack the weight up,
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what happens?
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It starts to
burn little bit, yeah.
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Yeah, the burning
sensation goes away.
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You know, it doesn't
take long and it's gone.
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And so here's how
amazing the body is, Jay,
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the body can
take that lactic acid
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that stops, you're
dead in your tracks.
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That's right.
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Run it back to the liver
and bring it back as glucose.
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That's right.
00:08:31.51\00:08:32.84
So the very substance,
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the very
chemical that stopped you
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can become the same chemical
again to start you up again.
00:08:36.61\00:08:39.01
That's right.
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And so the burning
stops and it cycles through.
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Right, amazing.
And we get going again.
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Okay, so if I was
starting a new program,
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do I want to work larger
muscles, smaller muscles,
00:08:46.35\00:08:49.12
is there a
sequence should workout in
00:08:49.16\00:08:51.06
and we're talking
about the muscular system.
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Well, your chain is only
strong as its weakest link.
00:08:53.03\00:08:56.10
And so if we were to try
and work the larger muscles
00:08:56.13\00:08:59.13
and here's something that
people need to understand.
00:08:59.17\00:09:01.94
When we're working out,
we're training the chest,
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we're training the
shoulders, the upper back
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and so on and so forth,
00:09:06.84\00:09:08.18
but the movers for
those muscles are your arms.
00:09:08.21\00:09:11.18
So they think while I'm
doing all these arm exercises
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will try doing
this with your hip.
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You know, you just can't do it.
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I mean, maybe some
people can but, you know,
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the hip doesn't have
the same amount of movements
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that the upper body does.
00:09:22.92\00:09:24.26
And so we've got
to train the chest,
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and to do that you
horizontally abduct the humerus.
00:09:26.23\00:09:30.43
And so that has to
be done with your arms
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or, you know, when
you train your back,
00:09:32.83\00:09:34.37
you're trying to
squeeze your scapula together,
00:09:34.40\00:09:36.60
and so by doing
that you need your arms.
00:09:36.64\00:09:38.44
When you work your shoulders,
to abduct away from the body,
00:09:38.47\00:09:42.71
you have to use your arms.
00:09:42.74\00:09:44.08
And then we get to the
actual arm training and so
00:09:44.11\00:09:46.58
but if you do
your triceps first say
00:09:46.61\00:09:49.72
and those muscles are fatigue,
00:09:49.75\00:09:51.52
you need those for the pressing.
00:09:51.55\00:09:53.12
And now so you're not
going to get your chest
00:09:53.15\00:09:54.89
as stimulated as you would
00:09:54.92\00:09:56.52
if you just did
your chest first.
00:09:56.56\00:09:58.13
So the old adage is to do
the major muscle groups first.
00:09:58.16\00:10:01.53
Now in our training regime,
we tend to do the legs last
00:10:01.56\00:10:04.60
and the reason why is
because we train the legs
00:10:04.63\00:10:06.70
with a lot of intensity
and if we train the legs first,
00:10:06.74\00:10:10.24
a lot of times
people are too tired
00:10:10.27\00:10:11.97
to get through
their upper body workout,
00:10:12.01\00:10:13.84
so we do the upper body first
and then we get to the legs.
00:10:13.88\00:10:17.05
But also, it is a
good idea a lot of times
00:10:17.08\00:10:18.95
to put emphasis on the legs
00:10:18.98\00:10:20.42
especially for
those, especially men
00:10:20.45\00:10:21.95
and we've talked
about them before
00:10:21.98\00:10:23.32
who tend to skip
leg day... That's right.
00:10:23.35\00:10:25.19
'Cause then you can put a
lot of energy to your legs,
00:10:25.22\00:10:27.49
'cause they do
take a lot of work.
00:10:27.52\00:10:28.92
But again we
would do the exercises
00:10:28.96\00:10:31.93
like a squat or leg press
00:10:31.96\00:10:33.40
before we'd ever do like
a leg extension or leg curl
00:10:33.43\00:10:35.76
but then there are
also, there are techniques
00:10:35.80\00:10:37.47
where you can pre
fatigue using those methods
00:10:37.50\00:10:39.90
and then going
into, like if you did
00:10:39.93\00:10:41.54
a leg extension and a leg
curl and then you did a squat,
00:10:41.57\00:10:44.77
well, now you pre
fatigue the leg muscles
00:10:44.81\00:10:46.81
so you don't have
to use as much weight
00:10:46.84\00:10:48.18
and you can use those
squats to fatigue out.
00:10:48.21\00:10:49.94
And a lot times we do that,
we have people do leg curls,
00:10:49.98\00:10:52.88
where I'm doing leg extensions
00:10:52.91\00:10:54.35
and then we have
them do some manual squats
00:10:54.38\00:10:56.52
and then we make them do a halt.
00:10:56.55\00:10:58.35
And then they get a
really good training effect.
00:10:58.39\00:11:00.39
But the main thing is,
00:11:00.42\00:11:01.96
I remember when I
first started lifting weights
00:11:01.99\00:11:03.86
back in my late
teens, early 20s.
00:11:03.89\00:11:06.59
And I look back
now and I in a sense
00:11:06.63\00:11:08.66
if I read all the technical
jargon things like that,
00:11:08.70\00:11:11.23
I did it all wrong.
00:11:11.27\00:11:12.70
But the main thing is what?
00:11:12.73\00:11:14.07
To do something.
00:11:14.10\00:11:15.44
Do it, just go there and do it.
00:11:15.47\00:11:16.81
And started doing it
and started moving it.
00:11:16.84\00:11:18.37
Now the interesting thing
is we don't need a lot of time
00:11:18.41\00:11:22.01
to start seeing
the difference, do we?
00:11:22.04\00:11:23.45
No.
00:11:23.48\00:11:24.81
We can see it in a
relatively short amount of time
00:11:24.85\00:11:27.02
gaining strength back.
00:11:27.05\00:11:28.38
Now we may not see it, okay,
00:11:28.42\00:11:29.88
but I had a friend one
time that I put on a program
00:11:29.92\00:11:32.25
and she came back to
me about two weeks later
00:11:32.29\00:11:34.52
and she says, "I
was driving in the car
00:11:34.56\00:11:36.22
and I was turning and I looked,
00:11:36.26\00:11:37.59
wow where that
muscle come from?"
00:11:37.63\00:11:39.19
In just a short amount of
time, that's a young person.
00:11:39.23\00:11:41.30
What about people, they
never seen older people,
00:11:41.33\00:11:43.77
seniors our age and older
00:11:43.80\00:11:46.37
regain their
strength to health quickly.
00:11:46.40\00:11:48.54
We have an 85 year old woman
00:11:48.57\00:11:50.01
that's working
out with us right now
00:11:50.04\00:11:51.37
and she has a walker
and has severe scoliosis.
00:11:51.41\00:11:53.68
She worked out one day
on a Friday worked out.
00:11:53.71\00:11:56.85
The next day at church,
00:11:56.88\00:11:58.21
she was like running up and down
00:11:58.25\00:12:00.22
through aisle with her
walkers, goes, "I feel awesome,
00:12:00.25\00:12:03.15
I got up this
morning, I had no pain."
00:12:03.18\00:12:05.05
Well, it's just
from circulating.
00:12:05.09\00:12:06.65
But I think we need to
switch gears right now.
00:12:06.69\00:12:08.42
So why don't you go ahead
00:12:08.46\00:12:09.79
and introduce our
cooking segment here.
00:12:09.82\00:12:11.16
Okay, so when you
think about muscle mass,
00:12:11.19\00:12:14.56
people always want to ask
you if you're eating a diet
00:12:14.60\00:12:17.37
that's not very
high in animal protein.
00:12:17.40\00:12:19.67
The first thing
they want to ask you is
00:12:19.70\00:12:21.04
where are you
getting your protein?
00:12:21.07\00:12:22.40
Well, where do
you get your protein?
00:12:22.44\00:12:23.77
Where do the
animal get their protein?
00:12:23.81\00:12:25.14
Where does an elephant get it?
00:12:25.17\00:12:26.51
Where does the elephant
get it, again the same places.
00:12:26.54\00:12:27.94
Yeah. So where
do we get it from?
00:12:27.98\00:12:29.31
We get it from legumes,
00:12:29.34\00:12:30.68
or, you know, beans,
peas, lentils things like that.
00:12:30.71\00:12:32.95
We also get it
from nuts and seeds
00:12:32.98\00:12:34.58
and what we're going to
do is we're going to have
00:12:34.62\00:12:35.95
Chloe show us now a
cooking demo on some food there,
00:12:35.98\00:12:39.69
that in a sense bring us
enough protein into our diet.
00:12:39.72\00:12:42.86
So we don't have to
worry about being scrawny,
00:12:42.89\00:12:44.89
weak and emaciated.
00:12:44.93\00:12:46.66
Can you tell us
what she's going to cook
00:12:46.70\00:12:48.03
without salivating this time?
00:12:48.06\00:12:49.76
I'll let here
tell it, okay. Okay.
00:12:49.80\00:12:51.53
Okay, let's go to Chloe.
00:12:51.57\00:12:54.14
Hi, in this session
we're going to be making
00:12:54.17\00:12:56.30
an easy one dish
meal that you can make
00:12:56.34\00:12:59.77
when your company is
driving in the driveway.
00:12:59.81\00:13:02.81
I just made it for
my family in California
00:13:02.84\00:13:05.08
and they loved it even though
they all stood back and said.
00:13:05.11\00:13:09.08
But they ended
up eating it all up.
00:13:09.12\00:13:11.32
So this is a great.
00:13:11.35\00:13:13.12
And we call it Mexican lasagna,
00:13:13.15\00:13:15.72
but you can call
it anything you want,
00:13:15.76\00:13:18.33
bean lasagna, whatever.
00:13:18.36\00:13:21.13
So all right, let's get started.
00:13:21.16\00:13:23.93
We're going to start
with our corn tortillas.
00:13:23.97\00:13:25.93
The corn tortillas
replace the lasagna noodles
00:13:25.97\00:13:29.97
and I like to cut them up
00:13:30.01\00:13:31.34
because I think
it makes it easier
00:13:31.37\00:13:33.88
when you go to serve it.
00:13:33.91\00:13:35.88
It's you're not
pulling out a whole tortilla.
00:13:35.91\00:13:38.01
So we're going
to just cut this up.
00:13:38.05\00:13:39.68
We're going to be
making two layers today,
00:13:39.71\00:13:41.92
so we'll use half of these corn
tortillas in our first layer
00:13:41.95\00:13:46.65
and the second layer we
all have the second half.
00:13:46.69\00:13:49.99
So we'll take and
we'll sprinkle half of these
00:13:57.57\00:13:59.87
in the bottom of
our casserole dish.
00:13:59.90\00:14:02.10
And spread them out.
00:14:05.97\00:14:07.34
All right, so
we've got a nice layer
00:14:12.81\00:14:15.05
of the corn tortillas.
00:14:15.08\00:14:16.42
Now we can start the
layering of our corn,
00:14:16.45\00:14:19.55
I'll just set this aside.
00:14:19.59\00:14:22.02
We'll sprinkle
some corn in here.
00:14:22.06\00:14:24.96
And this is just frozen corn.
00:14:24.99\00:14:27.00
If you want to use fresh,
00:14:27.03\00:14:28.36
you would sure be
welcome to do that.
00:14:28.40\00:14:31.83
Then we'll
sprinkle in our beans,
00:14:31.87\00:14:35.50
half of our beans.
00:14:35.54\00:14:36.94
And what makes this super easy
is that we're using salsa today
00:14:46.11\00:14:50.29
instead of making a
tomato mixture, we can,
00:14:50.32\00:14:54.32
you can if you want
to make your own up,
00:14:54.36\00:14:55.96
you can just take some
tomatoes and seasonings
00:14:55.99\00:14:59.73
and make a nice
tomato base for this.
00:14:59.76\00:15:05.43
We're just going to do this
00:15:05.47\00:15:08.07
because it's so much
faster, and so much easier.
00:15:08.10\00:15:10.77
And this is where
our squeeze cheese comes,
00:15:10.81\00:15:12.77
we're just going to
squeeze it right on to our dish.
00:15:12.81\00:15:17.35
We want to put a
good amount on here.
00:15:17.38\00:15:21.58
All right, so we've got
our squeeze cheese on there.
00:15:21.62\00:15:25.52
Now we're just going to go ahead
00:15:25.55\00:15:26.89
and do our second layer.
00:15:26.92\00:15:28.26
And this is a good
time, a good opportunity here
00:15:36.70\00:15:39.73
where these corn
tortillas are shielding us,
00:15:39.77\00:15:42.37
we can kind of just
pat this down a little bit.
00:15:42.40\00:15:44.94
So we can get
it all in our dish,
00:15:49.61\00:15:53.75
and then we can continue
00:15:53.78\00:15:57.22
adding our next layer.
00:15:57.25\00:15:59.15
Okay, now we're going to
put our next layer of salsa on.
00:16:31.85\00:16:36.66
We want this to
be nice and moist.
00:16:36.69\00:16:39.03
So we're just gonna go
ahead and use this whole jar up.
00:16:42.66\00:16:45.73
Spread it
around nice and evenly.
00:16:54.88\00:16:59.51
And any extra
moisture that's in this,
00:16:59.55\00:17:02.68
the corn tortillas absorb
00:17:02.72\00:17:05.59
and makes it a nice,
00:17:05.62\00:17:09.62
easy to dish out casserole.
00:17:09.66\00:17:14.30
Okay, now then we'll
go ahead and top it off
00:17:14.33\00:17:16.97
with our melty cheese.
00:17:17.00\00:17:19.63
And if you want to
get real decorative,
00:17:19.67\00:17:21.47
you can do little
designs, that's the thing
00:17:21.50\00:17:25.07
about this little squeeze
bag that I like so much is that
00:17:25.11\00:17:28.11
you can do things like,
00:17:28.14\00:17:31.78
just acting like it.
00:17:31.81\00:17:35.05
Isn't just to speed
it on top like your salsa
00:17:35.08\00:17:39.89
'cause it's a little
texture and extra design.
00:17:39.92\00:17:43.46
This is the nut
cheese, the melted cheese
00:17:43.49\00:17:46.16
that we made in
our previous segment.
00:17:46.19\00:17:48.30
If you still like to eat
chips and things like this,
00:17:48.33\00:17:50.40
this also makes
a nice nacho dip.
00:17:50.43\00:17:54.44
We finished up
our melted cheese.
00:17:54.47\00:17:56.97
This is all ready
to go in the oven now.
00:17:57.01\00:17:58.87
We'll just pop it in the oven,
00:17:58.91\00:18:00.24
we will bake it for
about a half an hour.
00:18:00.28\00:18:02.01
We're going to take it out
00:18:02.04\00:18:03.38
and then we'll show
you some other ideas
00:18:03.41\00:18:04.95
that we can do
with the same dish.
00:18:04.98\00:18:06.88
Here's our quick
and easy one dish meal
00:18:06.92\00:18:08.82
a.k.a. Mexican lasagna.
00:18:08.85\00:18:10.95
All right, should you have
any leftover Mexican lasagna
00:18:10.99\00:18:13.72
when you're done,
00:18:13.76\00:18:15.09
here's another idea of
what you can do with it.
00:18:15.12\00:18:17.53
You can put it
inside a tortilla...
00:18:17.56\00:18:20.73
and...
00:18:24.67\00:18:26.00
add a few greens to it...
00:18:32.44\00:18:34.11
and wrap it into a burrito.
00:18:41.92\00:18:44.05
And I like to just
wrap it up in tin foil.
00:18:51.89\00:18:54.96
And put it in the freezer
for a quick lunch some time.
00:18:59.67\00:19:03.20
Now another thing you can do
00:19:03.24\00:19:04.57
if you don't
want to add the corn,
00:19:04.61\00:19:06.37
if you want to do
something other than corn,
00:19:06.41\00:19:08.58
cut up sweet
potato in chunks, boil it
00:19:08.61\00:19:12.01
and put sweet
potato in this instead.
00:19:12.05\00:19:14.62
And that makes a
really great addition
00:19:14.65\00:19:16.99
to your Mexican lasagna.
00:19:17.02\00:19:19.25
All right, once
again quick and easy meals
00:19:19.29\00:19:21.42
and I hope you
enjoy this tasty dish.
00:19:21.46\00:19:26.43
Thank you, Chloe
that looked wonderful.
00:19:26.46\00:19:28.06
I loved lasagna,
how about you, Lisa?
00:19:28.10\00:19:29.46
Oh, yeah.
00:19:29.50\00:19:30.83
Okay, well, today
we're going to do something
00:19:30.87\00:19:32.67
for the triceps.
00:19:32.70\00:19:34.04
Last time we did
a biceps exercise.
00:19:34.07\00:19:35.87
The triceps are the other part
00:19:35.90\00:19:37.81
of the antagonistic
muscle of the biceps.
00:19:37.84\00:19:40.48
Every muscle has an
antagonistic muscle.
00:19:40.51\00:19:42.71
So in this case
your biceps to triceps
00:19:42.74\00:19:45.08
or quadriceps to hamstrings
00:19:45.11\00:19:46.65
and we need
those muscles balanced.
00:19:46.68\00:19:48.88
Because if they're not balanced,
00:19:48.92\00:19:50.25
that's where injury can come in.
00:19:50.29\00:19:51.65
Like you see a runner
running down the field
00:19:51.69\00:19:53.36
and also when they pull up
or they say got pull up lame
00:19:53.39\00:19:55.59
'cause they're
grabbing their hamstring
00:19:55.62\00:19:56.96
'cause the quadriceps are
too strong for the hamstrings.
00:19:56.99\00:19:59.19
So we're going work the triceps
00:19:59.23\00:20:00.56
and this is also an area
that women like to focus on
00:20:00.60\00:20:03.57
because they want to
get rid of the gram away,
00:20:03.60\00:20:05.67
bye-bye fat that, you know,
jiggles after they stop waving.
00:20:05.70\00:20:08.97
But the reality is we
can't contract that, can we?
00:20:09.00\00:20:11.11
No.
00:20:11.14\00:20:12.47
We have to get rid of that
00:20:12.51\00:20:13.84
and so when
somebody takes a fat area,
00:20:13.88\00:20:15.21
like a man will go, I
need to lose my belly.
00:20:15.24\00:20:17.25
Well, yes you do.
00:20:17.28\00:20:18.61
So I need to do a
bunch of crunches.
00:20:18.65\00:20:19.98
Well, no because you
have to get rid of that fat
00:20:20.02\00:20:22.08
before you worry about
seeing anything beyond that.
00:20:22.12\00:20:24.15
Sure, do the crunches
00:20:24.19\00:20:25.52
but it's not going to
magically take that away.
00:20:25.55\00:20:27.02
But what we do find though
00:20:27.06\00:20:28.82
is somebody has a
little bit flabby muscles
00:20:28.86\00:20:30.93
or they're not toned anymore
00:20:30.96\00:20:32.56
and toned muscle is muscle
00:20:32.59\00:20:33.93
that's contracting all the time.
00:20:33.96\00:20:35.53
So the more fit you become,
00:20:35.56\00:20:37.43
your muscles are in a
semi state of contraction
00:20:37.47\00:20:39.30
even when you're at rest
00:20:39.33\00:20:40.67
and sometimes mine will contract
00:20:40.70\00:20:42.30
as, you know, when I'm sleeping
00:20:42.34\00:20:43.67
and I'll also know
muscle start contracting hard
00:20:43.71\00:20:45.87
but we don't
want that all the time
00:20:45.91\00:20:47.24
but anyhow, we're
going to do a tricep exercise
00:20:47.28\00:20:49.28
and we're going to use a
ball and we could use dumbbells,
00:20:49.31\00:20:51.61
we could use lots
of different things
00:20:51.65\00:20:52.98
but this is going to
be a simple way to do it.
00:20:53.01\00:20:54.42
This is a ten pound ball,
00:20:54.45\00:20:55.78
Lisa you are going
take it up over her head
00:20:55.82\00:20:57.15
and she's gonna
lower down behind her
00:20:57.19\00:20:59.15
and she's gonna
extend it all the way up.
00:20:59.19\00:21:01.29
And this is
giving a good stretch
00:21:01.32\00:21:03.12
of the triceps
muscles here on each side.
00:21:03.16\00:21:05.63
She bring it down, I
can feel a contracting,
00:21:05.66\00:21:07.66
then she goes way up
high and stretch way down.
00:21:07.70\00:21:11.63
Again, we want to do this
in control, do some fast Lisa.
00:21:11.67\00:21:16.30
Just doing it that way,
00:21:16.34\00:21:17.67
now she's using
momentum to go up and down
00:21:17.71\00:21:19.27
and you don't feel
it near as much, do you?
00:21:19.31\00:21:20.64
No.
00:21:20.68\00:21:22.01
By doing it
slowly, contracting down
00:21:22.04\00:21:23.51
and ten pounds is
very easy for Lisa to do
00:21:23.55\00:21:25.95
on this particular exercise
00:21:25.98\00:21:27.62
but doing it slowly should
still feel the contraction
00:21:27.65\00:21:30.45
and get a good
effect on her triceps.
00:21:30.49\00:21:32.52
Okay, thank you,
Lisa, that was great.
00:21:32.55\00:21:35.56
Back to Dr. Sutcliffe,
we're going to talk more
00:21:35.59\00:21:37.33
about some muscles,
let's go for it, Jay.
00:21:37.36\00:21:38.96
Okay, so let's try to summarize
and help people understand
00:21:38.99\00:21:43.37
what's going on here.
00:21:43.40\00:21:44.73
We talked about
the muscle system
00:21:44.77\00:21:46.60
and it's not
just for vanity sake.
00:21:46.63\00:21:48.27
Not at all.
00:21:48.30\00:21:49.64
Okay, So let's talk
about people getting started,
00:21:49.67\00:21:51.94
maybe start with
large muscle groups.
00:21:51.97\00:21:53.58
Okay. Okay.
00:21:53.61\00:21:55.11
Some of the things
we have the nutrients,
00:21:55.14\00:21:56.48
we have the protein coming
in, hence we had to make sure
00:21:56.51\00:21:58.25
that we get
adequate amount of protein
00:21:58.28\00:21:59.95
which is not that hard, is it?
00:21:59.98\00:22:01.32
No, it's not, not at all.
00:22:01.35\00:22:02.68
Of course, and I've been
a vegetarian for 35 years
00:22:02.72\00:22:04.72
and I actually
Jay hit my, you know,
00:22:04.75\00:22:06.96
I usually eat the
three pounds of meat,
00:22:06.99\00:22:08.32
a gallon of milk,
half dozen eggs every day
00:22:08.36\00:22:09.82
when I was working out
with some pro bodybuilders
00:22:09.86\00:22:12.06
back in my early 20s
00:22:12.09\00:22:14.16
and I got to a high of 455
in the bench press during that
00:22:14.20\00:22:18.07
and then at the age of 46
eating all vegetarian diet
00:22:18.10\00:22:21.37
I got up to 500
pound bench press.
00:22:21.40\00:22:22.90
So I actually got stronger
doing the vegetarian diet
00:22:22.94\00:22:26.07
than I ever did eating that.
00:22:26.11\00:22:27.78
And when people say
how you get so strong?
00:22:27.81\00:22:30.18
I said well, I
know how to train,
00:22:30.21\00:22:31.55
I know how to rest
and as far as eating goes,
00:22:31.58\00:22:33.11
if you ever read Daniel 2
which talks about, you know,
00:22:33.15\00:22:36.48
I don't want the king's food,
I want to eat pulse and water
00:22:36.52\00:22:38.89
and by eating that way,
00:22:38.92\00:22:40.26
it says they were ten
times fair and this is fatter
00:22:40.29\00:22:42.92
but we know they're right,
00:22:42.96\00:22:44.53
there weren't really
talking about that kind of fat,
00:22:44.56\00:22:46.39
they were talking
about they were more full.
00:22:46.43\00:22:48.16
Yeah, yeah.
00:22:48.20\00:22:49.53
So there a couple
of examples, we also,
00:22:49.56\00:22:51.77
we are in an Olympic
year, the only power lifter
00:22:51.80\00:22:55.67
that's made it
to the Olympic US,
00:22:55.70\00:22:57.17
Olympics
lifters... Olympic lifter.
00:22:57.21\00:22:58.54
He's the only one that
made it for the US, right?
00:22:58.57\00:23:01.08
Only one, and he's on a total
plant based vegetarian diet.
00:23:01.11\00:23:04.15
Correct.
00:23:04.18\00:23:05.51
So it's interesting
that these fallacies
00:23:05.55\00:23:06.98
about eating
more protein, in fact,
00:23:07.02\00:23:08.35
when I first
started lifting weights
00:23:08.38\00:23:09.72
I used to get all
the powders and all that
00:23:09.75\00:23:11.95
and I thought well,
I'm going to take all this,
00:23:11.99\00:23:13.56
I better wear a
loose clothing to bed
00:23:13.59\00:23:15.09
because in the morning...
I'm going to be so huge.
00:23:15.12\00:23:16.52
I'm going to be so huge,
00:23:16.56\00:23:17.89
I won't be able to
get my clothing off,
00:23:17.93\00:23:19.26
but never had that problem,
they're still to this day.
00:23:19.29\00:23:21.56
So we talk about
the protein a lot
00:23:21.60\00:23:23.26
but, you know,
what missing nutrient
00:23:23.30\00:23:25.50
a lot of times
people don't talk about
00:23:25.53\00:23:27.30
with muscle is both
calcium and magnesium.
00:23:27.34\00:23:31.24
Calcium for muscle contraction.
00:23:31.27\00:23:32.81
Right. Right.
00:23:32.84\00:23:34.18
And so we're really
good at doing the contraction
00:23:34.21\00:23:35.81
but sometimes we
need the magnesium
00:23:35.84\00:23:38.11
to release the
muscles... Exactly.
00:23:38.15\00:23:39.68
And the typical American
diet is low in magnesium.
00:23:39.71\00:23:42.68
Now we can get that in
fresh fruits and vegetables
00:23:42.72\00:23:45.09
but even some people
that do that don't get enough.
00:23:45.12\00:23:47.22
And I don't
recommend a lot of products,
00:23:47.26\00:23:49.62
but I have found that
using a magnesium supplement
00:23:49.66\00:23:54.53
called Calm, naturally common,
it's a little bit of a powder,
00:23:54.56\00:23:56.87
you put a quarter of a teaspoon
in a glass about half hour
00:23:56.90\00:24:00.44
before you go to bed
00:24:00.47\00:24:01.80
and it actually helps
you relax of the muscles.
00:24:01.84\00:24:03.27
A lot of times we're so tense,
even if we don't lift weights,
00:24:03.30\00:24:05.71
the muscles are
tensed and so we go to bed,
00:24:05.74\00:24:08.14
we're all kind of, you
know, tense watching the news,
00:24:08.18\00:24:11.01
kinda watch the
news before I go to bed.
00:24:11.05\00:24:12.71
Probably the
worst thing we can do.
00:24:12.75\00:24:14.22
Because we're so wound up
and there's all the violence
00:24:14.25\00:24:16.69
and things that
makes the commercials sell
00:24:16.72\00:24:20.02
and so what we find is that
00:24:20.06\00:24:21.39
maybe take a
little bit of magnesium,
00:24:21.42\00:24:22.96
it help you sleep better
00:24:22.99\00:24:24.33
and also help you
relax so you can recover.
00:24:24.36\00:24:25.99
Now one thing you might want
to warn them about the Calm,
00:24:26.03\00:24:28.26
it looks like milk but
tastes like orange juice so.
00:24:28.30\00:24:30.90
And so don't look at it...
It's different flavors, yeah.
00:24:30.93\00:24:32.60
So it spells
C-A-L-M, naturally calm
00:24:32.63\00:24:35.50
and so maybe a little bit
of powder would help with that.
00:24:35.54\00:24:38.44
Why don't we tell the
people, if you ever seen anybody
00:24:38.47\00:24:41.61
really helped with just
some basic at home exercises
00:24:41.64\00:24:44.85
of strengthening, two
to three times a week?
00:24:44.88\00:24:47.08
Well, let me tell
you this story, Jay,
00:24:47.12\00:24:49.08
when I was at the Black Hills
Health and Education Center,
00:24:49.12\00:24:51.35
we had a woman with
rheumatoid arthritis
00:24:51.39\00:24:53.66
who hadn't
walked in nine months.
00:24:53.69\00:24:56.29
She's in her wheelchair,
she came to the center
00:24:56.32\00:24:58.89
and I'm always game
to take on a project
00:24:58.93\00:25:02.26
like I love helping people that,
00:25:02.30\00:25:05.27
you know,
nobody else is helping,
00:25:05.30\00:25:06.63
they think there is
nothing else we can do,
00:25:06.67\00:25:08.00
just gonna be
stuck in that wheelchair
00:25:08.04\00:25:09.37
for the rest of your life.
00:25:09.40\00:25:10.77
So I started just
basically helping her
00:25:10.81\00:25:12.27
to stand up out of the chair
and I'd help her sit back down,
00:25:12.31\00:25:15.98
stand her back
up, sit her back down
00:25:16.01\00:25:18.11
and do that on a regular basis
00:25:18.15\00:25:19.88
and then I started
working on her as far as moving.
00:25:19.91\00:25:23.69
And so it was like
we were dancing, Jay,
00:25:23.72\00:25:25.79
'cause I have to
hold her and I say, okay,
00:25:25.82\00:25:27.72
now you're going to step
with your left foot forward,
00:25:27.76\00:25:29.39
I'm gonna step back,
and so we're doing this
00:25:29.42\00:25:31.73
and, you know,
let's go to side to side
00:25:31.76\00:25:33.56
and of course, I
got somewhat chiseled,
00:25:33.60\00:25:34.96
yeah, you guys are dancing.
00:25:35.00\00:25:36.33
What are you doing there?
00:25:36.36\00:25:37.70
Said, well, no
actually we're not.
00:25:37.73\00:25:39.07
We're trying to
get her better again
00:25:39.10\00:25:40.44
and so day by day she was
getting stronger and stronger.
00:25:40.47\00:25:43.74
Now most of staff at
the center as you know
00:25:43.77\00:25:46.47
doesn't see what's happening
at the wellness center.
00:25:46.51\00:25:48.98
Only those that are
part of the medical team
00:25:49.01\00:25:51.55
see what's happening.
00:25:51.58\00:25:52.91
So some of the
people around there
00:25:52.95\00:25:54.55
were seeing her do this with me,
00:25:54.58\00:25:57.19
but a lot of people
like down in food service
00:25:57.22\00:25:58.95
and, you know, some
of the house keepers,
00:25:58.99\00:26:00.59
administration
they weren't seeing it.
00:26:00.62\00:26:02.49
So just three weeks, Jay,
00:26:02.52\00:26:04.73
from the time this woman came in
00:26:04.76\00:26:06.16
and we did this on purpose.
00:26:06.19\00:26:07.66
It was now
graduation time and I remember,
00:26:07.70\00:26:09.83
always remember
you, at graduation day,
00:26:09.86\00:26:11.87
you are always so
excited and you'd always tell me
00:26:11.90\00:26:13.50
this is what it's all about,
00:26:13.54\00:26:14.90
seeing these
people's lives transform.
00:26:14.94\00:26:17.74
Okay, so here's this woman,
she rolled in her wheelchair
00:26:17.77\00:26:21.31
and so I called her name.
00:26:21.34\00:26:23.55
She gets up Jay and
walks up and gets her diploma.
00:26:23.58\00:26:26.25
Wow.
00:26:26.28\00:26:27.62
And the staff are just
like, they couldn't believe it
00:26:27.65\00:26:30.62
'cause they didn't know
that she could now walk.
00:26:30.65\00:26:32.65
Wow.
00:26:32.69\00:26:34.02
And so what an effect
00:26:34.06\00:26:35.39
and what an
exciting time for everybody,
00:26:35.42\00:26:36.76
just in three weeks this woman
00:26:36.79\00:26:38.13
who had not
walked in nine months,
00:26:38.16\00:26:39.76
walked up to get a diploma
without any problem by herself.
00:26:39.79\00:26:43.03
That's exciting.
00:26:43.06\00:26:44.40
Yeah, that's
exciting and so really
00:26:44.43\00:26:45.77
we're six weeks into this, okay.
00:26:45.80\00:26:48.04
And we're talking
that was three weeks.
00:26:48.07\00:26:49.40
That was just three weeks.
00:26:49.44\00:26:50.77
Of course, it was
controlled environments.
00:26:50.81\00:26:52.14
That's exactly...
00:26:52.17\00:26:53.51
Because you're going
to get up, when to eat,
00:26:53.54\00:26:54.88
when to do this, when
to exercise, you know,
00:26:54.91\00:26:56.24
and so a lot of
people who need that,
00:26:56.28\00:26:58.71
we highly recommend
that... That's right.
00:26:58.75\00:27:00.65
But, you know, a lot
of people can't afford
00:27:00.68\00:27:02.02
the time or the money
00:27:02.05\00:27:03.52
which is why we are exactly
why we're doing Optimize 4 Life,
00:27:03.55\00:27:05.72
to help people at home
but, you have to do it.
00:27:05.75\00:27:08.86
You can't just watch it,
00:27:08.89\00:27:10.23
it's not going to
happen by osmosis.
00:27:10.26\00:27:11.59
That's right, and so
we're doing the food part of it.
00:27:11.63\00:27:14.10
We are talking about
getting more legumes,
00:27:14.13\00:27:15.93
more seeds and nuts in there
00:27:15.96\00:27:17.37
but also it's those
micronutrients from the plants.
00:27:17.40\00:27:20.10
Maybe a little bit of
supplementation here and there
00:27:20.14\00:27:22.14
for missing nutrients.
00:27:22.17\00:27:23.51
We saw some biblical
examples of that with Daniel 1
00:27:23.54\00:27:26.27
in just ten days,
00:27:26.31\00:27:27.64
we saw the health
center in three weeks.
00:27:27.68\00:27:30.01
We're into six weeks of this,
00:27:30.05\00:27:31.38
if people stick with this
and we coach them through this
00:27:31.41\00:27:34.78
and they can also go
to our website, right?
00:27:34.82\00:27:36.38
Right, thank you
for correcting me,
00:27:36.42\00:27:37.75
I actually said Daniel 2
and you're right, Daniel 1,
00:27:37.79\00:27:39.79
the whole thing
is without Daniel 1,
00:27:39.82\00:27:41.49
Daniel 2 never
would have happened.
00:27:41.52\00:27:42.86
That's right, that's
right. Okay, let's go with that.
00:27:42.89\00:27:44.23
That's okay.
00:27:44.26\00:27:45.59
So why don't you tell
people how we can help,
00:27:45.63\00:27:47.03
help them actually
coach them through,
00:27:47.06\00:27:48.40
you have some other
videos on the website?
00:27:48.43\00:27:50.07
We do.
00:27:50.10\00:27:51.43
On Optimize4Life.org
00:27:51.47\00:27:52.80
we have lots of videos,
we have lectures on there,
00:27:52.83\00:27:55.07
we've done some special lectures
00:27:55.10\00:27:56.44
that are an hour long,
00:27:56.47\00:27:57.81
we have cooking
demonstrations from Chloe,
00:27:57.84\00:27:59.64
we have full exercise
routines, you go to there,
00:27:59.67\00:28:02.11
check out the
store, you'll see some.
00:28:02.14\00:28:04.35
It's just a privilege to
be able to talk to your folks
00:28:04.38\00:28:06.51
and that you're tuned
in and thankful to 3ABN
00:28:06.55\00:28:08.88
that decide to run this program.
00:28:08.92\00:28:10.69
So we just thank
you for joining us.
00:28:10.72\00:28:12.29
God bless you
and we look forward
00:28:12.32\00:28:13.66
to see you next
time at Optimize 4 Life.
00:28:13.69\00:28:15.42