Body and Spirit

Obesity

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Brittany Nunez, Jonathon Hopkins

Home

Series Code: BAS

Program Code: BAS000132


00:01 The following program is designed to
00:03 demonstrate simple workouts that you can
00:05 use to improve your health.
00:08 Be sure to consult your physician before
00:10 beginning any exercise program.
00:14 Obesity is a problem that seems to plague
00:16 our society. In fact it's actually getting worse,
00:18 but there is good news. There is
00:20 something we can do about it,
00:21 find out what next on Body & Spirit.
00:50 Hello I'm Dick Nunez, Wellness Director of
00:51 the Black Hills Health and Education Centre.
00:53 Welcome to Body & Spirit.
00:55 Obesity is a topic that is covered a
00:57 lot these days. It's on the news,
00:59 it's in magazines. Everybody is
01:02 talking about it. Our nation seems to
01:04 getting fatter and fatter.
01:05 And nobody really knows or seems
01:06 to know why? We tried all the diets
01:09 and gone all the exercise routines,
01:11 but still obesity is rampant.
01:14 More and more people are using athletic clubs
01:16 and that isn't helping. So, what is the cause of it,
01:19 and what can we do to reverse it.
01:20 And the promise is even our children are
01:22 getting into the act. Now almost 30% of
01:25 our kids are starting to become overweight
01:27 and that going on with our adults where
01:31 almost half of them are now obese,
01:32 what we gonna do? So, its time
01:35 to look at some heart issues and get started
01:37 some exercise and we talk about obesity
01:40 during this program. Helping me out
01:42 today will be Jonathan Hopkins,
01:43 who is a fitness trainer from the Black Hills
01:45 Health and Education Center
01:47 and my daughter Brittany Nunez who is
01:49 also from Black Hills Health and Education Center
01:51 and let's go ahead and get started some
01:53 exercise because that's only a good way
01:54 to help get combat obesity.
01:57 So, let's get these arms moving up and around
01:59 and try and get us loosened up.
02:08 Okay and let's go the other way.
02:16 Of course one thing we are dealing with today is,
02:18 both Brittany and Jonathan, either one of them
02:20 are obese so, but then again people may don't want
02:25 obese people on the program.
02:28 Alright, because another question will be
02:30 who can people on the program are obese,
02:32 well can't win. Okay, let's get down
02:35 in push up position. Now for people who are
02:37 overweight this might be difficult,
02:38 but I'm gonna have Jonathan
02:40 do regular pushups and we've
02:42 Brittany do the modified ones and people gonna
02:44 actually just use a wall to pushups as well.
02:47 So, let's go ahead and try doing 20 of them.
02:49 So, we gonna down and up under control
02:51 not too fast. The thing about pushups
02:54 source is a great exercise overall to simulate
02:57 the body and to simulate metabolic action.
03:00 That's what we gonna try and to do.
03:01 We are trying to do
03:02 exercises of simulate metabolism.
03:04 Good, where we are at Jonathan 13, 14,
03:12 Okay and 15, 16, 17, 18, 19, 20 good job.
03:22 Okay, let's come up on the feet.
03:24 Let stretch that area by putting your hands
03:27 behind our back and kneeling back
03:29 and stretch your chest, okay now
03:34 lets bring it across, pull your shoulder blades
03:36 apart, and let's bring the back behind
03:43 the back again, chest up, and bring it across,
03:50 both your shoulder blades apart.
03:56 Alright good. Alright, Jonathan you get the
04:01 towels for me please. We are gonna do
04:06 some exercises from a lying position today.
04:08 I want you to lie down on your back
04:10 with your head up that way, want you to take
04:15 your towels and pull them apart
04:18 and we gonna back behind the head and pull it over,
04:22 I want you do 30, of that particular moment.
04:27 We find that as we do this,
04:29 you should start to feel in your upper back area.
04:31 Keep your arms straight as possible
04:34 and keep trying to pull that towel unto.
04:38 Okay, one of the key components of
04:46 getting rid of excess body fat
04:48 is to keep exercising because exercise burns
04:52 fat two capacities of exercise aerobic exercise,
04:55 which actually burns fat while you are doing it
04:57 and an anaerobic exercise which is mainly
05:00 a sugar burner which should be burning fat
05:02 while you in the rest phase,
05:04 how many we got there?
05:05 Eighteen. Okay now 12 more,
05:08 and 2, and 3, good, 4, 5, 6, keep pulling
05:21 7, keep the arm straight, 8, and 9,
05:26 three more times 1, and 2, and 3 very good.
05:34 Okay while you are in this position
05:36 I like to do some triceps work.
05:38 We gonna do this by holding a towel
05:40 and pushing one arm up, okay there you go,
05:44 bringing it off to the side there, Brittany.
05:47 Good keep push up, good,
05:50 and lets try 30 of those.
05:55 Okay good, I think one of main reasons
06:03 while we battle obesity is a culture
06:05 is we are gaining more and more sedentary
06:07 watching television, playing on computers,
06:09 and so forth and physical education,
06:12 which used to be mandatory back when I
06:13 was in school, now its simply an option
06:16 and lot of kids don't take physical education,
06:19 so as a result our kids are getting
06:20 heavier and heavier and heavy youth
06:22 are gonna lead to heavier adults and then of course
06:25 there is fast foods. Most popular restaurants
06:28 of today are quick stops and I have a
06:32 saying fast and slow out, people eat that
06:34 fast food, but takes a long time to get
06:36 through your system. How many we got?
06:38 Twenty eight, 29 okay good.
06:42 Switch around to the other side,
06:44 okay and 30 from that side.
06:52 So, unfortunately all these fast foods
06:54 or refined foods and when you eat them,
06:57 it tends to stimulate production of fat.
07:02 And that became a vicious circle fat;
07:04 beget fat if you will and more fat you get
07:08 and the more it wants to keep accumulating.
07:10 You know, when they used to start the exercise
07:11 then the body is gonna rough, we gonna
07:13 start burning fat. In fact, if Jonathan
07:16 who was very fit, takes one of our Wellness
07:18 guest who aren't fit for a walk
07:20 start anything happens, he burns five times
07:23 as much fat during that given walk as our
07:25 Wellness guest and he will go well that's
07:27 not fair, look at him he is already so thin,
07:29 I should be the one burning the fat
07:31 with that's because Jonathan's body
07:33 has been set up to burn fat well the obese
07:35 persons their body is not that's why they are
07:37 obese. If they burn fat like Jonathan,
07:39 they wouldn't be as heavy. Okay, we are 30 there
07:42 okay good. While you are in the position go
07:45 ahead and let me have the towels,
07:46 we gonna do some abdominal work.
07:49 Okay, and I want you to
07:51 put your hands behind your
07:52 neck and we gonna do some basic crunches
07:55 we gonna come up and down,
07:58 bring the chin up and down, we gonna try
08:01 and do 30 of these. Good.
08:04 Now this is something you can
08:06 do even if you are lying on your bed
08:08 but understand something just because
08:10 you are doing crunches is not mean this
08:12 is magic, we are gonna take the fat off
08:14 the abdominal wall. Fat is taken off
08:16 in the worse order that's put on.
08:19 In fact, often times our wellness guest
08:20 their shoes will get looser, their
08:22 glasses will start sliding down their nose,
08:24 their rings will start to slide off and they go what
08:28 I had fat people when I came here,
08:29 no but what is one of the worst ways you
08:32 can tell if somebody has lost weight.
08:33 Just look at their face
08:34 and go why you have lost weight,
08:35 because your face is thinner.
08:37 So, yes we do this fat all of our face.
08:39 We loose it our nose, we loose it our feet,
08:41 loose it off our hands, we loose it all
08:43 over the place, 27, okay, okay good
08:50 and while we are in that position
08:52 what I want you do is put your legs out
08:54 straight, put your hands under your hips,
08:57 go ahead and put them on the ground,
08:58 put them on the ground, okay put your
08:59 hands under hips to give you some stability
09:01 now I want you to raise your right leg,
09:03 just raise it about, there you go, about two
09:07 feet off the ground and back down,
09:08 and go back up again, I want you do 20
09:11 like that, 20 repetitions just up and down,
09:17 good, 7, 8, good, and 12, 13, 14, 15,
09:32 16, 17, 18, 19, one more hold it there
09:39 and bend your knee just slightly bend it,
09:42 bend it, okay little bit more, kinda go up
09:44 and down, you keep your knee the same
09:46 bend the whole time.
10:00 and do 20 of those, there you go that's better,
10:03 and 7, and 8, and 9, and 10. 10 more, 1, and 2,
10:13 and 3, and 4, and 5, 6, 7, 8, 9, one more bend it
10:25 little bit more. Okay keep the same bend the whole
10:28 time up, and down, good, good, start to feel that
10:34 in your leg, Brittany you feeling that? Yes.
10:37 Good, Jonathan you feeling that? Oh! yeah.
10:39 Good. Now this might be little too much for some
10:44 of you at home you may have only do ten each stop
10:47 it first, until you feel up to it. This exercise
10:50 is an excellent one to start strengthening up your
10:52 leg and if you are over weight you have trouble
10:54 with movement this will help get you on the
10:56 right track. Okay let's go the other leg now, 20,
11:01 keep the leg straight good, is also a technique this
11:05 often times use for people going to knee recovery
11:08 for preparation for surgery because you can work
11:11 muscles without, without hurting the joint is effected
11:15 there and lot times people don't realize how
11:18 much more beneficial it is with they get themselves
11:20 in good condition before the surgery because it helps
11:24 them bounce back so much quicker. 20.
11:29 Okay bend the knee slightly okay and up,
11:30 we going 20 there, good, 8, and 9, 10 good
11:42 and 12, 13, 14, 15, 16, 17, 18, 19, 20.
11:54 Bend the knee slightly, okay and up, and up,
11:59 and up, good keep going, 5, 6, and 7, 8, 9, 10, 11,
12:08 and 12, 13, 14, 15, 16, 17, 18, 19, 20.
12:20 Good lay on our side I want you stretch your
12:22 quadriceps with hold or your ankle and pull,
12:33 we gonna hold that stretch for about 10 more
12:34 seconds, you don't wanna pull too hard
12:36 when you doing this, just pull of your comfortable
12:38 stretch. Make sure you keep your breathing going,
12:41 don't hold your breath while you stretch.
12:42 Okay let's stitch sides, and pull, steady hold, good,
12:54 and let's hold 10 more seconds. 1, and 2, and 3,
13:03 4, 5, 6, 7, 8, 9, and 10. While you in that position
13:11 I want you to raise your leg out to the side and
13:15 when you do that 20 times up, and up, and up,
13:19 good, keep going, little slower, we will find with
13:24 people who over weight is a loose stability in their
13:27 stability in their hips and the strength in that
13:29 area to carry their weight around. So,
13:31 by doing this exercise pretty much everybody
13:33 can do this and gain we might have to go to
13:36 your won phase might them have to pick up
13:38 this particular program on tape and just stop the
13:41 tape when you have to and then continue on the
13:43 exercise we can. Okay, let's go do 10 more,
13:46 let's go and do 30 up. You are looking so good,
13:50 and so can so easy. You two aren't even breathing
13:55 hard, that's good. Okay, now I want you to bring
14:00 your right knee up, towards you, okay get it off
14:04 the leg their Jonathan okay now you gonna lift your
14:06 back leg up, good, now we gonna do 30 their,
14:09 some little more awkward, you can get quite as much
14:12 range of motion and this will work the abducting
14:15 aspect of our thigh. We will do 30 again, it's a 10,
14:21 11, and 12, 13, 14, 15, 16, 17, 18, 19, 20. Ten more
14:33 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Good turn over the
14:46 other side, let's start with the leg raises.
14:50 When you do this make sure you are doing slower
14:53 now that you feel the contraction on the hip,
14:56 don't just get down there and fly him up and down
14:58 is not gonna get the near benefit of the exercise
15:00 as we do. We take your time raise legs slowly,
15:03 feel the contraction on the hip and get the most
15:07 benefit of the exercise. Exercise done too quickly,
15:10 often times you ask somebody where did you feel
15:12 that they don't even know. So, you wanna make sure
15:14 you feel whatever you are doing at the specific muscle
15:17 they were working. We always better off to slow it down
15:20 to if you need to, slow you go usually the more
15:23 you gonna feel in the muscle.
15:24 26, okay 27, 28, 29, 30. Okay bring the knee up,
15:32 okay let's raise the back leg and 30 times there.
15:38 Okay, this one might be little bit awkward
15:39 at first but stay with it on up on yourself
15:41 felling more accomplish doing it and feel little
15:44 more mobility as you doing it. Good keep going,
15:52 14, 15, 16, 17, 18, 19, 20, 10 more. 2, 3, 4,
16:08 5, 6, 7, 8, 9, 10. Good, okay on your feet
16:16 that's very good. Now I get use towels some more.
16:22 We gonna do some biceps, gonna hang it over on
16:24 our thump side, have your arm at about 45 degree
16:27 angle, get a hold of the towel, crawl it up and down,
16:30 crawl it up and down, good keep going and 20 on
16:35 each side and we doing that. We wanna focus
16:37 on those muscles, that's way Brittany,
16:39 build up those biceps just like dad there you go,
16:42 good. How many we are on Jonathan?
16:51 14. Okay, work on full range of motion,
16:53 get it out there, reach out there we go,
16:55 there we go; good. Twenty.
17:00 Okay, switch side strap it over on thumb side
17:04 on the left hand and grab underneath okay and crawl.
17:09 The reason why we drape to this side is because
17:11 we what the hand on the supinated position
17:13 we don't a pronated. The biceps function is to flex
17:17 and supinate the arm at the elbow. So, that's
17:20 way we want do so, we gonna have the arm
17:22 in the proper position as we do our crawls.
17:26 Slow down little bit, not too fast make it work,
17:29 come on. I want to see some blood vessels popping
17:32 out there let's go. Where we at now? Twenty.
17:37 Okay good. Okay, I want you to put your towel
17:41 behind your back and we gonna hold of it
17:44 with the hand we gonna stretch the triceps.
17:46 Have a nice stretch there and so you should
17:51 be see who we got the towel. Oh, that feels good.
18:04 Okay and let's do the other way now.
18:09 You might find one side little easier to maneuver
18:14 then the other one and that's pretty typical,
18:17 but the more you do it, the more evenly you find
18:18 it becoming. Okay and let's go 10 more seconds
18:25 here 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, Good.
18:36 Now, we gonna do the shoulder work and we do
18:39 that by grabbing the end of your towel.
18:42 And grabbing that down about 6 to 8 inches
18:45 and little raise up to the side and pull it back down.
18:47 And up, and pull it back down, and up, and pull down,
18:53 and up, and down, we gonna 30 here, and 6, and 7,
19:00 and 8, and 9, 10. Keep going, 11, and 12, keep
19:13 going 13, you should be focusing on your shoulder right
19:17 in here as we doing this. Feel the muscle work trying
19:21 keep it tight both coming up, and going back down,
19:24 as you pull it back down with the other arm
19:26 we wanna keep resisting. Good, so have fun
19:31 all we doing this. Good, where we are Jonathan?
19:37 At 4. Okay, good, and 3 more. Alright
19:49 switch it around grab it this way with the other hand,
19:52 get just little bit down okay and start raising up
19:55 we go 30 their. Good job, and more we work out,
20:02 and more energy were producing in fact
20:06 when we do resistance type work our body action
20:09 produces fat burning enzymes to make us
20:11 a better butter burner. Say that 10 times fast.
20:14 At the strong you get to high metabolism dose you
20:19 start metabolize in fat must more effectively.
20:21 Covert Bailey, made a lot of money of the concept
20:23 being fit or being fat. Because when you are fit,
20:26 you burn calories totally different and somebody
20:29 who is overweight and that's why there overweigh.
20:30 As I mentioned earlier somebody how is very fit
20:34 is going to burn fat much more effectively.
20:36 And that's biblical, because even in the
20:38 Bible it says if you use your talents wisely
20:40 you get more added on to you. If you don't use them
20:43 they get taken from you, so if you are not using
20:46 to burning fat well I just gonna keep building up
20:48 and I also you think, Oh! I need to burn fat but says
20:51 I use to doing this. Okay good, you feel those
20:56 Oh! yes. Alright, that's we want let's stretch out
20:59 the shoulder area now by putting the arm up
21:02 over the head and hold your stretch. Don't take it to
21:06 a place of discomfort just give a nice steady stretch
21:08 and feel the area because flexibility is an important
21:12 aspect and when somebody starts getting overweight,
21:14 they lose their flexibilities. How far can you move
21:17 around? I know you have not see that lot and
21:18 so our Wellness guest is hard to get even into
21:21 a machine because they so overweight they can
21:23 hardly move, okay switch around. Lot of times people
21:27 think muscle is what to impair movement.
21:29 Well, I got news for you. Fat effects the whole lot
21:32 more then muscle does. In fact if you have muscle
21:34 you can still be very flexible, if you just work on it.
21:36 If somebody that get themselves get in flexible is
21:39 simply because you on stretching again a movements
21:41 and like there suppose to. Okay let's bring your arm
21:44 across now and stretch the shoulder.
21:46 Good steady breathing while you do that.
21:51 Should be a relaxing time, you should feel good,
21:57 just pulling down the muscle as you get little stretch
22:00 and get the full range of motion there.
22:02 Alright let's go the other side, but there is no advantage
22:07 to take a muscle passes normal range of motion.
22:09 How are doing there? Nice doing.
22:13 Because if you do you simply weaken the joint,
22:16 but you don't really do ever you suffering benefit.
22:19 Yeah you can go further pass the regular range
22:21 of motion but that doesn't help anything, okay.
22:26 Go ahead and stop, good, okay we gonna work
22:28 our forearms little bit that's way is lot of fun reach
22:31 out and grab, good we gonna do 20 of those.
22:40 So, many once ask me what's the best exercise to do
22:42 the lose weight? And I tell him push aways.
22:44 Really what a push aways, so while when you eating
22:47 just go push, push yourself right away,
22:50 that's a good way to start losing weight right there.
22:52 Where we are? 20. Okay, let's turn him over.
22:59 This is an excellent one for those who might be
23:01 experiencing tennis elbow or wrist pain or any those
23:06 type of things is just gonna be stimulating circulatory
23:09 response without creating lot of stress. 19, 20.
23:13 Okay turn over again, good. Still start to burn after
23:24 little bit. Its 13? 19, 20. Oh! going behind okay
23:30 good and some more. About now we really
23:34 starting to fill those forearms. We have stop
23:37 for a moment that's okay. Yup!
23:40 No I don't tell you, taking people at home. 19, 20.
23:46 Good. Now we gonna stretch that out, very good.
23:54 Let's do some calves now. We step back,
23:58 push the floor, push up on you toe, and down,
24:01 and up, and down, and up, and down, and up,
24:06 and down, and up, and down, up, now we going for 30.
24:14 There is 8, and 9, and 10, 11, 12, 13, 14, 15,
24:27 16, 17, 18, 19. Ten more, 1, and 2, 3, and 4, and
24:42 5, 6, 7, 8, 9, good. Press the heel down and stretch.
24:52 Should feel of in our calf and Achilles tendon area.
24:58 And for somebody overweight this is gonna be
25:00 very important. Because there is lot of work
25:02 just for them walk a lot of times and so having
25:05 strength in the ankle in the calf and Achilles tendons
25:08 is very, very beneficial. Okay let's switch, there times
25:15 people ask me will how much weight can so many loss
25:17 in 3 weeks of the Wellness program that because
25:20 what condition there in, because we have people
25:22 loss 30 pounds in 3 weeks but they are also
25:24 diabetic and they had a lot of trapped body
25:27 fluids they were having good circulatory response
25:30 to the diabetes. So, somebody is not gonna
25:32 loss fat that fast because there are 3500 calories
25:35 upon the fat. The rope side need to be pressing,
25:37 okay here we go. And there only 600 calories
25:44 up on the muscles. So, we truly we can loss 6 pounds
25:47 of body fat which do 6 pounds of body mass
25:50 to one pound of body fat. That's only keep in mind.
25:54 Where we are how many? 16.
25:58 Okay, and 10 more 1, and 2, and 3, 4, 5, 6, 7, 8,
26:14 9, and 10. Stretch, hold your stretch and good.
26:25 Alright well done. It takes time to put
26:34 weight on, that means it takes time to loss it.
26:36 So, if you have 50 pounds to loss better think
26:40 that you need to take about a year to it.
26:41 Because as I mentioned you might loss weight really
26:44 fast at first, especially for your diabetic
26:46 or have other situation where you have trapped fluid.
26:48 But, 3500 calories is a lot, that metabolizing
26:52 500 calories a day, and fatty acids.
26:54 That does takes some time so if you lose a pound
26:57 to pound and half a fat in a week.
26:58 That's a good weight loss, so if you take that times
27:02 50 you well on your weight. To getting do what
27:04 you want to be. It takes time to put that weight on.
27:06 and if loss it gradually you have a better
27:09 chance to keeping it off. There is no magic answer
27:11 if there is pill you could take or some magic diet
27:14 that you could go on. There would be so many
27:16 obese people out there, but the reality is they
27:19 when go on these programs they end gaining
27:21 all their weight back and then some and that makes
27:23 me more overweight then ever. The best way to
27:26 loss fat it keep it off forever is to get on a good
27:29 lifestyle program and keep it there, and by doing
27:32 that you better eat more then you ever though
27:34 possible and still loss weight.
27:36 But, don't do it, it just for unearthly crown,
27:38 do it for the right reason. Do it to glorify God
27:40 with your body, remember Philippians 14 says,
27:43 I can do all things through Christ which strengthens me
27:46 and he will strength you to help you loss weight
27:49 God bless you look forward to seeing you next time.


Home

Revised 2014-12-17