Participants: Brittany Nunez, Dick Nunez, Christy Soderling
Series Code: BAS
Program Code: BAS000069
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Today, we are going to discuss on Body and Spirit. 00:17 How to burn body fat? 00:18 That's an age old question 00:20 that everybody would like to know the answer to. 00:21 Stay tuned and find out how. 00:53 Hello. I am Dick Nunez, 00:54 Exercise Physiologist and Principal, 00:56 Mountain State Leadership Academy Miracle Meadows 00:58 in West Virginia. 00:59 Welcome to Body and Spirit. 01:01 Today, we are going to talking about 01:03 an age old question. 01:04 How do you burn body fat? 01:05 Actually, it's not as difficult as you might think. 01:08 Really, it's a simple as building a fire. 01:10 Whenever you start a fire, 01:11 you can't just burn logs because they are too dense, 01:14 so we have to take paper, take kindling, 01:16 you light them up, 01:17 you start a fire and then you add logs 01:19 because they'll burn for a long time. 01:21 If you simply burn paper and kindling 01:23 you got a very hard fire. 01:25 You have to sit there and feed it all the time. 01:27 Body fat is much the same way. 01:29 There is no medical school term that says, 01:31 fat burns in the biocarbohydrate. 01:33 So, we have to get the carbohydrates going 01:35 and get that fire stove and then 01:37 we can start burning the fat. 01:39 And the similarities are that the kindling, 01:41 the paper and the wood are made out of same material, 01:44 so are fats, carbohydrates and protein. 01:46 They are all made out of carbon, 01:48 hydrogen and oxygen and of course protein 01:50 has nitrogen as well. 01:51 So, we are going to discuss how we burn body fat. 01:54 We are going to do just a little bit of 01:55 different work out today. 01:56 Instead of focusing directly on strength, 01:58 we are actually going to try and put in a little bit 02:00 of cardiovascular to help burn some body fat. 02:03 I think we're ready to get started. 02:04 Helping me out today will be Christy and Britney. 02:08 Christy is a student at Miracle Meadows 02:10 and Britney is at the Mountain 02:11 State Elementary School 02:13 and Britney is also my daughter. 02:15 So, we are gonna have a fun workout today. 02:19 And we are going to start warming up right away. 02:21 We are going to start stepping. 02:23 I just want to you to march in place. 02:25 Get the knees up high, 02:26 okay, keep going. 02:29 Just start nice and gradual. 02:31 One of the things that you do 02:33 whenever you try and burn some body fat 02:36 is to have a rhythmic motion of a major muscle group, 02:40 so although we are not doing a whole lot right now. 02:42 We are just trying to get the body moving. 02:49 Okay, let's speed it up just a little bit. 02:54 For those who are at home you take it at your own pace. 03:03 Okay, we are going to put a little modification here now, 03:05 we are going to kick out, foot down. 03:08 We're going to kick out, bring down, 03:09 kick out, bring down. kick, down, kick, down. 03:18 Hope, I don't fall over here. 03:21 Good, good, this is just giving a little variety 03:25 to our workout, bring a little knee extension there 03:34 and ten more each side. 03:36 Here is one and two, three, four, 03:46 five, six, seven, we got a course line here, 03:52 eight, nine, and ten. Back to stepping. 04:01 You're not getting tired? Are you? 04:04 Not, really good. 04:05 Oh boy, we got long ways to go then. 04:10 Brittany you are not tired are you? 04:11 I guess not. Okay. 04:18 Okay, now we will put a little modification in, 04:20 we are going to bring our leg up like that. 04:23 We curl our leg back. 04:27 Now instead of extending out 04:29 we're doing a hamstring type curl 04:36 and so instead of extending the knee, 04:38 we're flexing the knee, 04:40 while we're continuing to keep the legs moving. 04:43 As you continue to move in a rhythmic motion, 04:47 the body will start to change from burning glucose, 04:50 which is our primary sugar source. 04:52 And it will start bring in fatty acids into play. 04:56 As long as it detects that the 04:58 exercise isn't going to be too strenuous, 05:03 we'll find that we burn body fat more effectively 05:07 if we keep our pulse rate at a more moderate level. 05:12 Okay, Let's go 10 more; 05:13 one, two, three, four, five, six, seven, 05:25 eight, nine, and ten, okay. 05:30 Back to stepping, marching away. 05:44 The clock is a big key here, 05:47 as we get into our aerobic training time, 05:50 about the 5 minutes mark 05:51 is when those fatty acids start pouring in, 05:55 the body says release the grease. 05:59 You get those fats going. 06:04 That's why walking is such external aerobic exercise. 06:08 Swimming is also good aerobic exercise, 06:10 but the fact that you're buoyant 06:12 and that your temperature 06:14 of your cerebral cortex stays pretty stable. 06:18 You tend not to burn quite as much fat doing that. 06:21 Have you ever seen a skinny walrus? 06:23 No. I haven't. 06:24 You haven't, okay. 06:26 Okay, now we are going, going straight back like so, Good. 06:34 Kind of like our horse exercise 06:36 working on kicking somebody behind us. 06:44 You are out of step Christy. 06:47 Oh, well. 06:48 Oh, well. 06:50 That's the best answer. 06:54 Good, keep going. 06:56 This is one is a hip extension, 06:59 where we are bringing the booty is maximus into play, 07:08 we're getting to about the 7 minute mark, 07:12 which means those fats are now starting to burn. 07:14 You feel those fats burning yet Christy? 07:16 Yes. Alright. 07:18 What do you do when got to feel the fat burning. 07:20 Ten more each side; 07:23 two, three, four, five, six, seven, eight, nine and ten, 07:37 okay step. 07:39 Now this is too easy for you at home, 07:41 you can pick it up and start to jog place. 07:49 Then the heart rate will suddenly start to pick up 07:52 and that's the key to aerobic exercise, 07:54 here's your heart rate. 07:55 You want take 220 subtract your age 08:00 and so if you're 40 years old 08:01 that will give you a maximum heart rate of 180, 08:04 then you take 80% of that 08:07 which is 144 and 70% which is 126 08:11 and now we are training rate 08:13 for a 20 minutes time period. 08:18 We are going to go for about 12 minutes of this, 08:21 because actually in 12 minutes 08:22 we can get a pretty good cardiovascular exercise. 08:26 As long as I don't collapse on the platform, 08:28 I will be okay. 08:32 I believe in our Christy. 08:33 No. No. 08:36 Okay. Keep going. 08:40 It keeps creaking under me doesn't it. 08:43 Okay, legs straight out, up, up, up, 08:48 up feel like the old Russian military now. 09:01 Good, you feeling alright. 09:09 Starting to get warmed up Christy. 09:10 Yes. Britney. 09:12 Plenty warm now. 09:13 Plenty warm now. 09:14 Okay, not too much more. 09:20 We will be do some thing else like something fun 09:22 like pushups or a good exercise like that. 09:26 Ten more each side, one, two , three, four, 09:36 five, six, seven, eight, nine and ten, good, okay. 09:45 Step, I better back up, 09:48 so I can collapse a different part of the platform. 09:53 Okay, pick it up. 10:06 Okay, keep going. 10:13 This might not be as sophisticated as some shows, 10:17 but still effective because the bottom line 10:19 is just that rhythmic movement, 10:22 it doesn't really matter how you jump around 10:25 or what you do or what music you have on, 10:28 the bottom line is that rhythmic movement, 10:32 so that's why just going for a walk is so good. Okay. 10:38 We are going to shift back and forth now like this. 10:40 Back and forth. 10:42 You girls can go a little deeper than me I'm sure. 10:49 Good Britney. 10:50 Make me look bad. It's okay. 10:53 That's why you are in the background. 10:54 That's why I am in the background. 10:55 You guys blocked me out. 10:56 They won't be able to see me, Good. 11:01 This is working the abductory area. 11:05 If you are really flexible you can do like Britney is. 11:09 If your not very flexible. 11:11 You can do them like me, 11:13 you just walk back and forth. Good. 11:19 We are just about finished with eleven minutes of this. 11:25 We're doing good girls. 11:27 Keep it up. 11:28 Those fatty acids are racing through 11:31 our blood stream looking for muscles that are working. 11:34 Fatty acid are always going through the blood 11:35 stream looking for working muscles. 11:40 In our case, they are gonna find them. 11:42 Okay, ten more each way, 11:46 one and two and three and Four 11:52 and five, six, seven, eight, nine and ten, 12:02 okay, back into our march. 12:05 Come on, come on, come on, keep it going. 12:11 We are almost there marching to Zion, keep going. 12:19 Onward Christian soldiers, 12:20 whatever song we want to sing while we do this. 12:25 Keep going. 12:26 We are coming down that homestretch, 12:34 looking for that finish line. 12:41 Keep going, keep going, keep going. 12:49 Six more seconds, Christy. Okay. 12:55 Okay. Now we need to step slowly 12:57 as we let our heart start to cool down a little bit. 13:06 We've just gone for 12 minutes 13:09 of cardiovascular exercise 13:13 and even that amount of time 13:15 will help us to start burning fat and become more fit. 13:20 The aerobic exercise strains our heart and lungs. 13:22 Where the anaerobic exercise 13:23 it is the resistance work we do. 13:27 But since we already have our legs warmed up, 13:31 and our hearts going, we are going to go 13:34 and do some squats 13:36 and that will help us to keep the work going. 13:43 Okay, and on the squats, 13:45 you don't have to go super deep 13:47 but you girls can keep going deep that's fine. 13:50 I'll demonstrate the not so deep points. 13:56 Okay, keep going, good. 14:02 Your chest up, 14:03 push hips back, keep the knees over the feet. 14:07 Do not jump your knees out forward, 14:10 that's improper, 14:13 keep going and we are gonna pump 14:16 it off for 40 more seconds. 14:19 You think you can handle that. 14:22 So you push your hips back, keep your back tight. 14:25 Squats are an excellent over all body workout, 14:29 now as you keep the metabolism going. 14:30 But it also trains your gluteus maximus 14:34 and the thighs. Good. 14:39 Then you can see the girls are going nice and deep, 14:42 I'm not. 14:45 Keep it controlled, seven more seconds; 14:50 six, five, four, three, two, one, good. 14:58 Okay let's just widely step it out 15:01 as we pull our legs down. 15:07 Okay, lay down on your sit. 15:12 Get a hold of your ankle, 15:14 stretch your quadricep, 15:15 good, can you hold that for ten more seconds. 15:24 One, two, three, four, five, six, seven, 15:32 eight, nine and ten. Good, switch over. 15:38 Again you grab a hold your foot again. 15:43 Hold that tight, ten seconds, one, two, three, 15:54 four, five, six, seven, eight, nine, ten. 16:01 Okay, lay back on your back. 16:03 Forward knee to your chest, get the legs out straight, 16:09 okay. Hold that for ten more, 16:13 one, two, three, four, five, six, seven, 16:21 eight, nine, ten. Leg up straight, 16:25 same leg, up straight, 16:27 right behind your knee, pull towards you, 16:30 pull that leg towards you Christy, 16:34 you can't. 16:37 Ten more seconds; one, two, three, four, five, 16:43 six, seven, eight, nine, ten. 16:47 Other leg hold up to your chest, 16:51 bend the knee first, there you go. 16:52 Ten more seconds, one, two, three, four, five, six, seven, 17:04 eight, nine, ten. Straighten your leg out, 17:09 okay pull, one, two, three, four, five, 17:15 six, seven, eight, nine and ten, good. 17:21 Back up on your feet. 17:24 Okay, now we are going to do some upper body exercise. 17:26 We are going to squeeze the hands like this 17:29 and we are going to turn them, 17:31 we're going to push out 17:32 and draw back, push out, draw back, 17:36 okay, now keep that going. 17:42 This is an exercise for the chest. 17:46 Squeeze the palms tightly together 17:48 and that will give you the maximum benefit 17:50 and you can control how hard you wanna go on this one. 17:57 All right, keep going. 17:59 Twenty more, two, three, four, five, six, 18:10 seven, keep the elbows up, eight, nine, ten, 18:17 and more one, two, three, four, five, six, seven, 18:30 eight, nine and ten. 18:34 Now we are going to back to the prayer position. 18:36 This time we're going to go up and down, up and down, 18:42 up and down, up and down, keep going, up-down, up-down, 18:53 up-down, up-down, still ten more, 19:00 one, two, three, four, five, six, seven, eight, and nine, 19:22 one more time, ten, good. 19:25 Put the arms out, 19:26 we're going to go right into our some arm circles 19:31 and even though it's very difficult 19:33 to do an upper body aerobic work out. 19:35 We are going to try 19:36 and stimulate the heart as much as possible still 19:42 Okay, make your circles bigger, 19:48 now smaller and bigger and small, 20:04 now let's go backwards, tight, 20:10 the arms straight out there, keep the palms to the ground, 20:14 larger, good job, keep going, 20:21 keep going, keep going. 20:23 Okay, let's make it small again. 20:27 Try to feeling yet Chirsty. 20:29 Good that's my gauge, going back to the front. 20:35 Okay, Britney, you're starting to feel it? Yup. 20:37 Alright. Okay, we better hold it then 20:41 for one minute. 20:43 Those at home, if you need to put your arms down, 20:46 that's fine. 20:47 For the girls behind me, don't even think about it. 20:52 Keep those arms up. 20:56 Just remember your arms aren't as heavy as mine are, 20:58 I have to keep mine up too. 20:59 You worked at it. Okay. 21:04 That doesn't mean it doesn't hurt any less. 21:08 Hang in there. We're almost to the halfway mark. 21:12 Yeah, we are at the half way mark right now. 21:15 Thirty more seconds. 21:17 Oh! Are you gonna make it Christy? 21:20 I am trying. 21:21 You're trying. Okay, good. 21:22 It's all we can ask for and now we're down to twenty 21:26 and it's going to feel really good 21:27 when we put our arms down. 21:28 I guarantee you that. Okay. 21:33 And we are down to the count down, 21:36 ten, nine, eight, seven, six, five, four, three, two, one 21:45 and I think my shoulder just blasted off, okay. 21:48 Just roll the shoulders around. 21:50 Keep the motion going, okay, ten more, 21:58 one, two, three, four, five, six, seven, 22:06 eight, nine, reverse it, up and round. 22:14 Ten more, one, two, three, four, five, 22:20 six, seven, eight, nine, and ten. 22:26 Let's curl the arms up. Turnover, push down 22:29 and up and down, up and down, up-down. 22:36 We are doing a simulation of a curl 22:38 and a press down, we're doing it together. 22:44 Instead of stretching today we've been just continuing 22:47 to go from right from one exercise to the other. 22:50 We did our legs in a cardiovascular fashion 22:53 and now we're doing the upper body 22:54 in somewhat of a cardiovascular fashion. 22:56 Just going from one 22:58 relatively low intense exercise to another, 23:01 obviously if you do push ups or some other 23:04 great difficult exercise 23:05 we wouldn't be able to keep this pace up. 23:08 And since, we're doing something that 23:09 is just rhythmic. 23:11 We can keep going, so for those at home 23:14 even though you may not be able to move 23:16 round with your legs. 23:17 You could still get some type of a cardiovascular fat burn 23:20 work out by doing the exercises 23:21 like we're doing here. And just keep it moving. 23:25 Keep going, we're going to do twenty more, 23:32 three, four, five, six, seven, eight, nine, 23:43 count to last ten. 23:45 One, two, three, four, five, six, seven, eight, 23:57 nine, ten. Elbows up, draw back and out, 24:03 draw back and out. Good. 24:06 This is working upper back, try and squeeze 24:09 your shoulder blades together 24:10 as you do this one. 24:11 Back and out, back and out, keep it up. 24:21 Twenty more, two, three, four, five, six, 24:31 seven, eight, nine, ten. 24:38 Ten more, one and two, three, four, five, six, 24:48 seven, eight, nine, one more time and ten. 24:55 Good. Hands behind the back, 24:57 going to crunch it to abdominal over, up, lay back, 25:01 crunch, over, up and back, crunch, over, up, 25:08 back, good, let's keep it going. 25:17 It's important to blow out as you come forward, 25:20 put that abdominal into contraction 25:22 and then lay back and feel the abdominal stretch 25:25 when you finish the movement. 25:29 This is one of my favorite ab exercises 25:32 as it doesn't hurt your neck or your back at all. 25:35 And I get a good contraction on it. 25:38 And I also feel the good stretch. 25:42 It's also very beneficial for your lower back 25:46 and I've became very good at bowing. 25:56 Alright, we are going to do ten more, 25:59 one and two, and three, four, and five, six, 26:14 seven, and eight, nine, one more time and ten, good. 26:23 Now we are going do some twisting, 26:25 turn, good. 26:34 Bit up, we're almost done Christy, okay. 26:43 Five more each way; 26:45 there's one and two, three, four and five. 26:57 Good, thank you ladies. 27:01 When you look to burn body fat, 27:03 patience is definitely going to be a virtue in this case, 27:06 because body fat is much more complex 27:09 as far as burning is for calorie wise. 27:11 There are 3500 calories to 1 pound of fat, 27:14 but there is only 600 calories to 1 pound of muscle. 27:16 Harsh reality is somebody can lose 6 pounds 27:19 of lean body mass or muscle tissue to every pound of fat, 27:22 so you need to be persevering. 27:24 Burning a pound of fat a week 27:26 is going to take 500 calories metabolized, 27:29 7 days a week to equal 3500 calories. 27:31 So you wanted to patient. 27:33 You are not gonna lose 5 pounds of fat in a week, 27:35 but 1 pound of fat also is over 2½ times 27:37 a size of pound of muscle. 27:39 Stay in there, keep with it 27:41 and remember, do it for the right reason. 27:43 We wanna always train for the glory of God. 27:45 Look it's 4:13, gives us a promise 27:47 so we can do all things group wise to strengthen us. 27:51 God bless you. Hope to see you next time. |
Revised 2014-12-17