Participants: Brittany Nunez, Becky Garber, Dick Nunez
Series Code: BASA
Program Code: BASA000020
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve
00:06 your health. Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 Seems like today people will try just about anything
00:17 to lose body weight, even going to the point of
00:19 stapling their stomach. We're gonna explore fat
00:21 diets on the next edition here
00:23 on Body and Spirit Aerobics.
00:53 Hello, I am Dick Nunez, Wellness Director of the Black
00:55 Hills Health and Education Center.
00:57 Welcome to Body and Spirit Aerobics.
00:59 You want to know why there's so many diets
01:00 out there today. Try $30 Billion a year, that's why,
01:04 that's how much people spend, trying
01:07 to lose weight and get fit.
01:08 They're always thinking there must be some magic
01:10 answer to it, obviously they felt like God
01:13 didn't intend us to be overweight and fat.
01:15 Well that part's true, but what happened to get us
01:18 that way, well that's up to the individual,
01:20 but what you do once you get there.
01:22 That's the big key, we're gonna talk a little more
01:24 about that as we get into our program.
01:26 I believe we're ready to get started now,
01:28 helping me out will Becky Garber
01:29 and my daughter Brittany.
01:32 We're gonna do a little workout, while we talk
01:33 a little bit about fat diets as well, so let's start
01:36 warming up. Let's do some arm circles around,
01:41 and up, and around, and up, and around, and up,
01:46 and around, and around, and around, and up,
01:52 and around. Now, let's go back around the other way,
01:58 and up, and around, up, and around, up,
02:03 and around, up, and around, keep going, up,
02:07 and around and let's go five more times,
02:15 there is 1 and 2 and 3 and 4 and 5.
02:23 Let's roll the shoulders and loosen those up,
02:33 three more times, okay now back the other way.
02:46 And five more times, good, put the arms out
02:53 in front of you and back and together, and out,
02:59 and together, and out, and together, and out,
03:03 and together, and out, and together, and out,
03:07 and together, and out, and together, now,
03:10 turn the hands look up, okay and back, together,
03:14 back, together, back, together again and back
03:22 and back four more times, 1, 2, 3, 4 palms
03:30 all the way up, and out, and out, and out, 4, 5,
03:41 6, 7, 8, 9. Turn to back over, and out, and out
03:52 and 3 and 4, 5, 6, 7, 8, 9, 10. Shake it out, okay
04:06 let's put a foot out in front of us and then go up
04:08 on the toe, down, up, down, up, down, up, down,
04:18 ten more times, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
04:33 switch it around, toe up and up, 3, 4, 5, 6, 7, 8,
04:46 9, five more, 1, 2, 3, 4, 5. Put your foot back
04:57 and press up, down, up, down, and up, and up,
05:05 ten more times, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
05:20 switch it around and push up, and push,
05:25 and push, and push, and push, and push,
05:32 and push, 8, 9, 10, five more, 1, 2, 3, 4, 5,
05:43 okay now what we're gonna do is we're gonna
05:44 bring out left leg up and we wanna touch
05:47 our right elbow okay, like so.
05:49 Now, switch and good, here we go, okay good,
06:06 this is an excellent movement although it look
06:08 kind of strange, and I'm sure we probably look
06:11 like the funniest course line ever, that's okay,
06:15 you're getting exercise here that's what matters.
06:20 It makes a lot of more sense when I hear
06:22 some of the things people do to try and loss weight.
06:27 The biggest thing that people try and get you
06:29 on is high protein diets, because you're gonna
06:32 loss weight that way. 'Cause there are 4500
06:34 calories for a pound of fat, only 600 for a pound
06:38 the muscle, you can loss 6 pounds of lean
06:41 body mass for ever pound of fat.
06:46 So, it's lot easier to get people lose muscle weight
06:50 and bad organ tissue and its fat, the problem
06:53 is as you build those muscles back up,
06:57 you will lose that weight permanently;
06:59 and you'll be permanently weaker, okay step it out.
07:07 What happens today, why carbohydrates has
07:09 gotten a bad rep is because people eat refined
07:13 carbohydrates, simple carbohydrate.
07:16 The things that so popular today are the fast foods,
07:20 fast thin, fast you know the fast dipole.
07:24 When you eat fast food, living food that's been
07:26 processed and refined, it's gonna make you fat,
07:29 but if you eat raw fruits and vegetables,
07:33 lots of whole grain, breads and cereals.
07:34 Those aren't gonna get make you fat,
07:37 I would challenge anybody to eat too much raw
07:40 broccoli, not gonna happened.
07:43 You could never eat too much of it,
07:45 your body will not get fat, or fat up your diet.
07:48 I would encourage you to go on a diet like that,
07:50 but if you eat lots of fruits and vegetables
07:53 and whole grains, you're gonna have a very healthy
07:56 diet and you'll be losing lots of body fat.
08:00 Now the problem a lot of people have is they don't
08:03 eat enough in order to burn body fat.
08:07 'Cause fat turns into the fire of carbohydrates.
08:12 Okay, cross the arms, lets do some squats,
08:16 ready down and up, down, and up, good,
08:22 keep going at that pace. When we do squats,
08:25 we wanna keep our knees over our feet,
08:28 push the hips back. Both these ladies are doing
08:32 them great, just great. And while they're doing
08:36 that, the metabolizing fat, because fat is going
08:39 through their bodies, looking for working muscles
08:41 and it's finding them. And that's what losing
08:44 body fat's all about. Good, as we get fit we actually
08:51 burn three times as much fat as somebody
08:54 who's not fit, just stay with it, if you're not losing
08:56 weight quickly right at first, keep it going
08:58 and you will, good. I always like in burning fat
09:04 to building a fire, if you just try and light the log
09:07 it won't work, so use paper and kindling,
09:09 which are all made out of the same substance.
09:12 Well fats, protein and carbohydrates are all made out
09:14 of the same stuff, except protein also has nitrogen.
09:17 But you have to have carbohydrates,
09:19 to get the fire burning, to get the fat burning.
09:21 Fats are the logs, they're the long term fuel storage.
09:26 Don't let my talking interrupt your squatting
09:28 just keep going, you're fine, good 20 more seconds
09:34 there, you're looking great.
09:35 It's like you could do that all day, no, we won't go
09:41 all day, keeps it going, ten more seconds.
09:49 And now we're gonna do a hold here, ready,
09:52 down and hold, good. Even though we're staying
09:57 static right now, your muscles are still working,
10:00 oxygenated blood's still to going that area,
10:02 trying to figure out what's happening.
10:09 Also of course the stronger you are the more muscles
10:12 you have, the better you're gonna be burning fat,
10:15 right now fat burning enzymes are being release
10:17 from their bodies. So, they're going to actually
10:19 be more effective of burning body fat,
10:22 that's good to know while you're feeling some
10:23 of that pain. Alright, keep good posture, heads up,
10:27 chest up, good job. I'm with you,
10:36 I'm here to support you, good, almost done.
10:45 Down to five seconds, 4, 3, 2, 1 okay step it out,
10:52 good job, boy that's hurt just watching.
11:07 45 more seconds, will be time for another change,
11:19 squats are probably one of the best metabolic exercises
11:21 out there, you want a great fat burner start squatting,
11:30 down to 20 more seconds, 15, 5, 4, 3, 2, 1.
11:51 Let's do some side stepping, okay,
12:01 pick up the pace alright, quick feet, quick feet.
12:21 Okay, big steps, good, good job. Okay,
12:32 bend the knees a little bit as you do it now.
12:42 Okay, time to back up, smaller steps, quickly good,
12:54 quick steps, quick steps, excellent.
13:07 You guys are looking great back there, quicker,
13:16 alright. I didn't know my feet can move this quick
13:22 anymore, keep going. Down to 20, 15, 10, 9,
13:45 8, 7, 6, 5, 4, 3, 2, 1, step it out.
14:03 Anytime somebody goes on a calorie restricting diet,
14:06 you got a 95 plus percent chance putting all that
14:09 weight back on and some, and the weight that
14:12 does stay out permanently will probably be the weight
14:16 you don't wanna lose, the only thing you're gonna
14:18 lose permanently is your money, unfortunately.
14:22 You need to get a lifestyle change, change
14:25 the palate, if you're eating healthy food,
14:28 it's not gonna be a problem, it's not the carbohydrates,
14:31 it's the refined carbohydrates that are causing
14:33 the problem. Remember one pound of fat is
14:40 greater than two and half times the size of a pound
14:42 of muscle. Seeing people many, many times
14:44 not lose any weight and lose all sorts of inches,
14:49 I had one man one time say. I want to loss 40 pounds,
14:54 I said would you rather lose 40 pounds or two inches
14:56 off your waist, or 20 pounds and four inches
14:58 off your waist, and he concluded that 20 pounds
15:01 and four inches off his waist would probably
15:03 be more desirable. And he was able to do that,
15:06 no problem. Okay, find your jump ropes; let's go,
15:11 by turning, when we find our jump ropes,
15:14 they're already there. We don't use jump ropes,
15:17 we just use the motion and you can do that at home
15:20 as well. If you have a rebounder or a many
15:21 mini tramp, this will work very nicely down here,
15:23 to stimulate action, keep going. Good,
15:32 20 more seconds, well you're both very good
15:44 and so you're so good, I don't have to do them,
15:47 it's wonderful. Okay, let's get back into our step,
15:59 we're in the tough part of the Aerobics now.
16:02 The engines going, the fat is burning and now we need
16:06 to keep it up. 35 more seconds, keep you're arms
16:25 moving, hands up as you swing your arms.
16:43 Ten seconds, okay and jump rope go, 50 seconds.
17:07 Now 45, good, now we're down to 35,
17:25 just like we start to warm-up a little bit, that's good.
17:34 Okay, we're down to 15, keep going, keep going,
17:37 keep going, but no count down yet, 10, 9, 8, 7
17:44 6, 5, 4, 3, 2, and 1. Step it out, one of the things
17:57 that's been frustrating for me in my career is
17:59 seeing people who want to take a pill,
18:02 simply to try and lose weight and body fat,
18:05 with so many of those pills are simply a bunch of
18:07 caffeine to try and stimulates some metabolic action,
18:12 they're harmful for you, people die taking those
18:14 things, be very conscious of a pill that's supposed
18:17 to help you lose weight, a lot of them are just fiber
18:20 pills helping to push things through,
18:23 but fiber would be much more adequately provided
18:25 by eating fresh fruit. And also you want to stay
18:34 away from fanatical flattish diet, it's like the
18:36 grapefruit diet, the things like that.
18:39 Those types of diets do not promote a balanced
18:42 nutritional program. Keep it up, and keep it up.
19:01 Okay, let's do some side steps, and then
19:07 start slowing a down little bit here,
19:21 30 more seconds at this pace. Now, down to 20,
19:37 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, okay we're gonna
19:52 step here bring the legs up not too fast,
19:59 we're in the cool down phase of our workout.
20:12 40 more seconds and that's an interesting picture,
20:22 good, keep going, 30 seconds and 20, down to 10, 7,
20:46 6, 5, 4, 3, 2, 1, it's time to stretch, step back,
20:55 press your heel to the ground and hold ten more
21:03 seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Push your foot
21:15 back and hold, hold for ten, 1, 2, 3, 4, 5, 6,
21:28 7, 8, 9, and 10. Okay, use me to brace yourself
21:33 and get a hold of your ankle and stretch your
21:35 quadriceps, hold that, ten more seconds, 1, 2, 3,
21:46 4, 5, 6, 7, 8, 9, switch. It's something I do well,
22:03 stand here while people hang on, hold for ten
22:05 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
22:16 Put a leg out, up on your heel lean forward
22:19 into it, switch it back to your leg,
22:21 keep your chest up, as you lean into it and hold
22:25 that for ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
22:40 and switch and lean into it and hold, hold, hold.
22:54 Ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
23:06 step out to the side, way out, switch the inside
23:12 of your thigh and hold, 1, 2, 3, 4, 5, 6, 7,
23:25 8, 9, 10. Switch over and hold and ten more,
23:36 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good, alright hands
23:47 behind your back, gonna contract our abdomen
23:51 and bend over. And we're gonna up, we're gonna
23:55 lean back, contract, over, up, and back, contract,
24:03 over, up, and back, contract, over, up, and back,
24:11 contract, over, up, and back, contract, over, up,
24:19 and back, contract, over, up, and back, contract,
24:26 over, up, and back, keep going, over, up, and back.
24:33 Contract, over, up, and back, contract, over, up,
24:40 and back, contract, over, up, and back, good,
24:46 keep it up and back, ten more, there is 1, and 2,
24:58 and 3, and 4, and 5, 6, 7, 8, 9, 10, good.
25:23 Alright, let's rotate the trunk, and turn, and turn,
25:32 and turn, and turn, good keep turning, and turn,
25:39 and turn, five more each way. There is 1, 2,
25:50 3, 4, 5, okay, look your head to the side,
25:59 now look the other way and back and over and
26:05 over and over. Up to the ceiling, down to the floor,
26:13 up, down, up, and down, good.
26:21 Alright, that's it, thanks a lot ladies.
26:25 There really is no magic cure when it comes to losing
26:27 body fat, you could try all sort of diets.
26:29 The problem is some of the simple things that
26:33 really don't cost anything, eating healthfully
26:35 will save you a lot of money on your grocery bill,
26:37 drinking a lot of water, getting simple exercise
26:40 like walking. But you find that gimmicks are always
26:43 gonna be out there to try and deceive the public
26:46 into buying their products. That's why $30 billion
26:49 have been spend, but you have to remember what
26:52 you lose is gonna be a vital key to your dietary
26:56 program. If somebody is offering to sell you at
26:58 $1.29 a pound at the grocery, I would hope
27:01 your first question would be a $1.29 for a pound of what.
27:05 If somebody is telling you can lose 30 pounds in
27:06 30 days. The first question better be 30 pounds of what.
27:10 If you diet without exercise you're gonna lose
27:12 25 to 90 percent of all your weight,
27:14 out of lean muscle vital organs and exercise
27:17 your fluid. That's a very wide range and the less
27:21 fit you are the greater that's gonna be,
27:24 towards losing vital tissue you don't wanna lose.
27:26 So, be smart about it, eat healthfully,
27:29 it makes sense doesn't it. We wanna follow God
27:31 natural pattern, he didn't make a mistake by making us
27:34 overweight. We did that on our own, so stay with it
27:38 and understand that, nowadays two thirds of all
27:40 adults are overweight and 1 out 5 children.
27:43 But do it to the glorify of God; I can do all things
27:45 through Christ who strengthens me,
27:47 according to Philippians 4:13, God bless
27:49 you and we'll see you next time.