♪ Bob and Brad ♪
♪ The two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
(vigorous clapping)
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapist on the internet.
- In our opinion of course, Bob.
- Today we're gonna talk about how to reduce body fat,
the big lie verses-
- Belly fat!
- Oh, did I say, what did I say? Body fat?
- Body
- Oh, well it's kind of same thing.
- Well, no, it's not the same thing.
- It's not.
- No, we're gonna show you how to reduce belly fat.
- There you go.
- Big lie versus truths.
- Right
- This is critical to us.
- Yes, it is.
Because a lot of people,
there's a lot of lies out there.
- Right
- And, and even on YouTube, well not even on YouTube,
especially on YouTube
you're gonna find people that are gonna make these claims
and uh, you know, that's not what science is saying.
- Sure.
- You know? So we, we try to back our stuff
up with studies as much as we can.
- But, if you are new to our channel
please take a second to subscribe to us.
We provide videos on stay healthy, fit, pain free.
And we upload every day.
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- Yes.
- And, uh, like Bob and Brad.
Because if you do, we send really positive vibes your way
and you're just kind of set for the day then.
- There you go. Life will be good.
- Yep.
- So, Bob, the number one,
we're gonna get right to the chase.
- All right.
- The big lie is, you know, people wanna six pack.
They want that tight abdomen here and everything, you know
- Then they, they say, here's how you're gonna do it.
You're gonna do 14,000 sit ups
and different ways of doing the magical core.
- All core workout.
- A lot core, and don't get me wrong, we love core workout.
It's critical. It's one of the best things for you to do.
- Still good for you to do.
- But your fat is not gonna come off your belly
if you just do core workout.
- No, it's not.
You've gotta do the other things that are gonna
be just as critical.
I mean, you literally can't get a six pack just
by doing a core workout.
- Right.
You're gonna have to incorporate a pretty serious diet.
- Right.
- To get a six pack.
If you just wanna lose weight
you still need to have a, a good diet
but you gotta understand, just because you do exercises here
these muscles are working hard.
The body does not take the fat from here.
This little fat here and go right into the muscle.
- No, it doesn't.
- It doesn't go directly from there to there.
- You're just strengthening the muscles here.
- Right.
- That's all you're doing.
- Right.
- You're not any, and the fat, you know, the fat
layer line over the muscles is not gonna go down there.
- Yeah.
From, from where it is
and go directly into the muscle, and disappear there.
- Right.
- It just doesn't work that way.
I've been-
- You've got some studies that you, you saw, right?
- Yeah. I found, it's easy to find.
- Yeah.
Plenty of stuff.
- Good medical studies are, you know
studies that are, you know, scientifically proven
that show that this is not the answer.
- This is the case.
- Right.
So, you found seven studies that...
- Yeah
- [Together] With, without even trying
without even trying very hard at all
and I've taken a number of classes that all support this.
I remember one instructor, he said he was talking to people.
He says, "Just remember fat does not contract."
So, in other words,
if you're doing all these core exercises-
- That's a good point.
- Yeah.
The, the fat is not contracting.
- You're not working the fat.
- The body's gonna puts it on where it works,
oftentimes from genetic, you know
how your body genetically is, you know, like my, my family
all the males on my dad's side.
- To have the belly?
- Belly, yep, yep.
And it's just a genetic thing-
- It is. and that's where it goes for me.
I don't get it my legs or my, my butt, it's right there.
- Well, I won't say what family side has this,
but I have a family side where they,
they get in the belly and the butt.
- Oh, sure!
- And yeah, and they, I mean
you can just see it in the family line, you know, I mean
they're all walking along with that, that trait, so.
- So, the truth is you need to, you need to diet
and incorporate exercise.
Exercise regularly.
You want to exercise large muscle groups.
You know, if, you know, for instance, no matter where,
where you wanna lose a fat, it's gonna come off
or it's gonna come off, but remember large muscle groups.
So, legs, hips.
- Right.
- The core is a great exercise.
- Yeah.
- So, we're not saying core is bad.
We're saying, work it in with your exercising.
But, when you work the larger muscle groups
you're gonna burn more calories, more efficiently.
And it's gonna make the whole process speed up.
- You're gonna lose, lose weight quicker.
You're gonna, you're gonna, yeah.
It's just gonna work a lot better.
You know, back to the studies just real quick, Brad.
- Sure. I, I just want you to be aware,
that every so often then, you're gonna have somebody come
out with a state- that there's a study that says you can do
you know, basically, you know
reduction at-
- Spot reduction.
That's the word I was trying to look for! And, and, you know
it's probably not gonna be a well done study.
- Right.
- So, I mean, just gotta be aware of that.
'Cause all of a sudden they'll come out with a study,
it's like, well,
there's a hundred studies that says you can't.
- Right.
- And there's only one study that says you can.
- Right, right.
So, so again, getting the back to the exercise
you know, you can do aerobic exercise
which is gonna burn more calories while you're doing it.
Or you can do weights, which is great.
They both have their-
- I think you do both.
I think you try to do both if you can.
- Sure.
I mean, they're both really great.
I mean the aerobic is definitely gonna be good
for your heart.
- Right. And the, the weights, I think a lot
of times you can lose weight quicker
with the weights sometimes, just
because you're developing the mitochondria, right?
At which burn, burn off fat quicker.
- Right. It, it all depends on how you let,
as a matter of fact, we've got a video coming up
that's gonna address those two specific areas,
and to decide what's best for yours, or combination.
Just remember if you're doing weights, you really need to,
how to learn how to do it properly.
So, you stay safe and don't end
up with a back injury or something of that nature.
- So again, yeah, if you can, you wanna do squats
you wanna do some bench and
and then you usually want to hit one for the,
the core, right?
- Right.
Yep, and combine it.
The next thing is a few-
We're not gonna do a, a video on diet here,
but we're going to address some really top things that
if you keep these things in mind and do 'em.
It's gonna make a big difference.
Number one,
- Definitely gotta decrease the carbs and the refined sugar.
- Right.
- I mean, right.
Not eliminate 'em from your life by any means,
but, most people are gonna be surprised if they
just reduce the amount that they're taking in,
and how quickly they can lose weight from that alone.
- And the biggest thing I've learned over the last
year and a half is, which I didn't believe at first.
- Right.
- They said, you gotta get, reduce the breads.
And I'm thinkin', bread's good for you!
Wheat, flour, all is good healthy stuff!
Yeah!
Well, then you learn
about how your body turns it into sugar.
- And well, they took out
the part of the wheat that was really good.
- Right.
- So, it's not whole grain anymore.
And, if you can find truly whole grain bread-
- Right.
- it's gonna be a lot better for you.
- Sure.
- If you, if you are having that, you know
they take out the currants,
so that really what's left is almost a sugar.
- Sure.
- So, it's like, you're
if you think, you have to think about it,
if you're eating a piece of bread, it's almost
like eating a donut or, I mean, you're not that far away.
- I like to think about marshmallow.
- Sure.
- Just psychologically gives me a turn off.
So, that's been helpful for me and I don't,
I didn't cut it out a hundred percent,
but quite a bit.
Small portions, no eating after supper.
Bob and I were just talking about that and yeah,
- Dr. Oz was talking about this,
and he was basically talking
that you need to fast for 12 hours.
And I was like, well, that's I do that already.
I mean, so if, you know, if you eat your last meal
at six and you don't eat again until morning?
- Sure.
- I mean, that's 12 hours easily.
- Right.
You put into, you know, unless you're one
of those people that get up and middle of night and go eat
you know, you got eight hours of sleeping, that's eight.
You only need four more hours on either end of it.
- And there's, I mean, there's people
their schedules are different.
- Sometimes people end up eating later,
and getting up early and eat a lot earlier.
But I mean, it's not hard to do, but you know, there's,
we've been- I've read a lot of books on, on diet
and one of 'em was the 4-Hour Body by Tim Ferriss.
And he talked about that,
You don't want your insulin levels to spike.
And so, yeah, the small portions,
and even sometimes what he did, he would, he, you know
he'd eat something, work out and then eat again, you know,
as opposed to eating just one big meal.
- So, his dining room is right next to the fitness room?
- Well, he talked about taking it so far on vacation,
when you know that you're gonna be eating badly,
to some extent he would go, I know this is going a little,
a little stringent here, but he would go
into the bathroom and actually do toilet squats.
He'd sit in the toilet stall
[Laughter]
and he'd be doing squats and then he'd go eat,
and then he'd go after and do something afterwards.
- I could you see that you're dressed up, "Oh, excuse me,
I gotta go so some squats in the bathroom,
I'll be back."
- One of his friends was giving a hard time,
'cause he was in the bathroom with him and there he is-
- Come back sweating.
Yeah.
- Anyways, I guess get back on.
This is one of my favorite things that
that helps me is,
going out to eat is an expensive way to get fat.
- Yes, it is.
- You can find places that have good quality
of food that is, fits everything we're talking
about with low carb, blah, blah, blah.
- But it's tough.
- It's not easy.
- No, it's not.
- And you know, you go out and typically,
you're out with someone,
and it, it's just.
The way I am, it's like, if I'm going out to eat,
I'm gonna go out and enjoy myself
and, and not think about dieting.
- Right.
- So that's usually the, you know
my one cheat meal of the week. - Sure, yep, yep.
- But you know, I was reading about the, you know, the
the movie star, The Rock.
- Oh, sure.
- I was reading about, he was going to a restaurant.
He was meeting the, the guy that was interviewing him
and he brought his own meal.
And, 'cause I mean, he has to stay healthy.
He's eating out all the time.
- Sure.
- And he asked the waitress, "Do you think I
I could get this heated up?"
And the guy that's doing the interview,
"They're not gonna do that!"
And he goes, "They'll do it for me!"
And, they did it for him!
They, they warmed up his meal,
and, and he ate a healthy meal,
- Say no more! One thing my wife and I like to do is,
some places don't like this,
and I don't quite feel right about it, but it's okay.
Is, we'll order one meal and share it.
- Oh sure.
- They're just so much.
They come up there, this big portion.
It's like, if I eat all that, it's, you know,
half of it I need, the other half is going right here.
You know?
So, portion size.
- Portion control is really huge.
You know, they, they talk about getting smaller bowls
and I found that in my life, I used to have this huge bowl
for my cereal and I just,
I, I, I got a smaller bowl now and I eat less.
- Sure.
Smaller spoon.
- Smaller spoon.
- And, and then the other thing we,
we refer to this already,
I really think that if you get a book on diet or-
- Nutrition.
Read it, there's something, you know
when you read something
your body absorbs, your mind absorbs it more.
At least it does for me.
I just can't remember as well as Bob.
Bob can really remember things from way back.
- Well, no, I've, I've read a lot
of, on nutrition 'cause it kind of got interesting to me.
So, and I, I did like the 4-Hour Body by Tim Ferris.
And the Diet Doctor.
- Sure.
- That was a decent book, too.
We'll have to find some
of these books and put it down, in our-
- Yeah.
In our favorite book list list.
Once again, all these things are revolving around
fixing everything, except for, what can we?
- A broken heart.
But this does help a broken heart.
- It does!
It does.
This is another key piece of the puzzle.
- Yeah, that's right.
We're we getting closer all the time.
- Keep watching and you're gonna find more pieces
of the puzzle, and we're gonna fix that broken heart.
- Thanks.