♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the real most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- All right, this is a video on how to lose 10 pounds,
permanently, in five weeks.
These are five must do steps.
And this is a based upon a real life person.
- Right, right, and it's good, it's information
that's gonna help you out, and achieve your goals.
- Pick from it what you can, and use it in your life.
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Right now we're giving away the Stretch-EZ,
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- There you go Bob. - All right Brad.
- Bob, it's January 2nd,
everyone's thinking about new goals for the year,
it's so common including myself.
A little weight loss maybe appropriate and a good goal.
- Well it probably didn't help
that I gained six or seven pounds over Christmas.
I mean my gosh what the heck was I eating.
- Yeah it's fun though isn't it.
- Yeah it was fun.
Now I gotta work to get it off.
- Now we've gotta get back on track.
And so if you have that in mind
and you follow these steps we're gonna go through,
you're gonna reach your goal.
Now I'm gonna go through the steps
I'm gonna go with you, I'm gonna talk about some things
that I've experienced and I think this is true
for a lot of people. - Yeah I'll jump in too.
- Okay so number one, number one.
You need to have a true desire
and we say you have to have a true desire to do it right.
In other words, don't just go through
and diet like crazing, exercise like crazy,
lose some weight.
- No this is a lifestyle change wouldn't you say Brad.
- Right in other words you gain it back in six months,
it's kind of for not,
it's not doing anything good for you.
So yeah change your life.
And a good example of
how that helps. - Your habits.
- Yes exactly.
And with that, visualize yourself,
see yourself thin, see yourself the way you wanna be.
And I don't visualize myself with a six pack,
I don't get healthy because I have a six pack,
I just wanna lose some weight so that I'm healthier
and I feel good about myself.
And it's as simple as that.
- I don't really visualize Brad,
what I do is I feel better, I think back to that point
where how good you feel.
I mean and how bad you can feel when you are.
- When you stuff yourself, right.
And then of course hang out with positive people.
Now this all fits under number one yet
so it's a little broad.
But you know when you're with a support group,
people that help you out.
- That's why it's hard to do this
unless your spouse in onboard or your close family members
on board, somebody's on board. - Yeah, whoever you live with
really helps if they're with you.
Number two is write down your goal on a piece of paper.
When you write it down by hand,
it does something.
- It has an effect on you.
- It lifts your mind and everything
kind of assimilates together.
- Telling yourself that this is a permanent thing,
I'm gonna have to take it on.
Especially if you have it in an area
where you can see every day.
Put the little sticky on your refrigerator or whatever.
- Now some people may do some girth measurements
around their waist and then their weight
and body fat percentage.
And that's all good stuff too, however you wanna do it.
- Whatever motivates you.
- I take and weight myself
and I do have a body fat percentage
with the clamp ones. - Okay gotcha.
- The pinch which aren't real accurate
but it's consistent enough and it fits my goals.
And now number three define your diet
and then you need to stick to it.
Diets, I'm not gonna promote a certain diet.
- There's a whole lot of diets out there
and a lot of them work and a lot of them don't work
in a sense they may work for a short period of time
but they don't keep the weight off.
- And you may not know,
there's the count the calorie diet,
every day you're counting calories.
There's the keto diet, there's a low carb diet
and there's different variations.
- Mediterranean diet. - Right if you don't know
what to do, pick one and you're gonna lose weight.
And as you stick with it, you're gonna find out
what fits for you.
- And that's what it is 'cause I think
all of our body types are different obviously
and some are more conducive to certain types of diets
than others.
And also your personality type.
I couldn't count calories if you put a gun to my head.
I'm not that kind of person.
- That doesn't work for me either.
So what I found over the last few years
is basically get a good balanced diet.
I guess this little old carb thing,
I've notice when I cut bread way down
that's been very helpful.
Ice cream, duh. - Simple ones.
- Right exactly but now on number three
is don't be a quitter.
So this is what makes it a little bit fun.
I'm not gonna quit eating ice cream,
I'm not gonna quite eating bread
and I'm not gonna quit drinking beer.
But I'm gonna really modify it so
my one day as a cheater day is
doesn't start on Sunday at midnight,
it starts Saturday afternoon until Sunday afternoon.
- A 24 hour period. - A 24 hour period.
I'm just gonna let things go, within reason.
- It really is important to have that cheater day.
One, you won't stick with it if you don't
and two I guess it does physiologically something
and help reset your food stat kind of.
- It's not like I'm gonna drink a 12 pack of beer
and go argh or eat a gallon of ice cream.
You're gonna have some of that with good moderation
then get back on the stricter diet Monday.
- So what percentage less bread are you eating?
- Well I've been on it for a while,
I mean I just even crave it very much anymore.
But compared to when I used to eat bread,
every breakfast I'd have bread
and peanut butter or something,
I'm probably 80 to 90 percent.
- Less than you were right.
- Yeah and if I go to the restaurant.
Yesterday, I went out on New Year's Day
with my mother and wife and they had the bun out.
I always liked to eat the bun with butter on it
and I don't even have that crave anymore.
- I don't crave bread, I crave pizza though that's for sure.
- Yeah that could be fun.
It's good but a lot of salt.
So anyways make--.
- Less sugars too I mean you're staying away from that.
- And just not candy sugar which is obvious,
it's things that you drink like sports drinks.
You think you should drink some good healthy sport drink
and you look at what's in there,
sometimes the sport drinks have as much sugar
as a can of soda. - If not, worse.
So you gotta really pay attention to the labels
so take a look.
- I don't shop on the inside of aisles at all,
I do very little, everything.
- On the outside.
- I like meat, I'm not gonna cut down on meat
I don't worry about fat in meat.
There's some contraries in that.
My wife, she picks all the fat out, I enjoy it.
It seems to work fine for me so I was losing weight.
Exercise, obviously we're therapists,
we feel exercise is a critical part of weight loss.
However, diet is a more influential part.
- You're gonna lose weight more by what you do
at the dinner table than what you do in the gym.
I mean you can work out all day long
and if you still are eating the same,
you're not gonna lose as much.
- Exactly. - I mean it's gonna help
without doubt but believe me if you wanna focus
on one area, it's more on the diet than.
- So I'm gonna show you a good example
of my personal situation here is.
If you look at this chart, I hope it makes sense to people.
If you look across, this is January, March.
- How does this look Mike? - The 12 months of the year.
So in January I'm always my heaviest
and then I slim down throughout the summer,
I'm more active.
And then in December, I go back up.
- [Bob] So do you attribute this just to the holidays?
Or what do you attribute this,
why your weight goes up? - Both, less activity
between thanksgiving and New Year or Christmas New Years.
I take the restrains off and have a little fun.
- You do. - Yeah and here
is a good example.
Now this is about four years ago.
And this was pretty typically,
I'd be around 200 pounds January 1st.
On one of the highest I ever was was 203 pounds.
And then I start losing weight and typically by March,
I'd be around 180 to 185 pounds
and I'd start training for triathlons
which I still do.
And as in good shape physically, aerobically
but I was still in that 180 to 85 pounds
and I ate ice cream when I wanted to
and I had bread and all the things we talked about.
And then it would go back up.
Now, right now I'm as heavy as I've been for quite a while
and I'm at 180 pounds this morning.
- Well congratulation because that used to be your low.
- Right exactly so everything has shifted down.
So now last summer I was down to 170 at one point.
My goal is to get there in five weeks.
The reason I picked this is because
my wife and I and daughter and her boyfriend
are going to Grand Cayman Island
and we're gonna do some swimming,
some snorkeling, scuba diving.
I thought yeah you know I wanna look good there.
I don't want my wife walking around with a tub of lard
on the beach.
- I don't get any pictures of you either
like a tub of lard.
You're gonna look like Charles Alice,
for you old people out there.
- That's two pounds per week,
that's probably a maximum for anybody.
Although, if you're starting a weight loss program
and you're pretty heavy.
- It might come off faster.
- The first five to 10 pounds comes off pretty good.
My total goal is 10 pounds so my first five pounds
is gonna come off a lot easier than my last five pounds.
- Sure. - For sure.
So we'll see how it goes on February 8th.
So when we put this up it's gonna be
I've already started, this'll go up second week of.
I don't know what day this is going up.
- It'll be the second week of January,
the 7th of January.
- So this is a nice way to graph that you can see
yourself going, if you're a visual person.
You can put a graph on a piece of paper.
- For one thing I do weigh myself every day
and it starts going out of control,
I see it right away as opposed to a week goes by
and you're like you're already two pounds off.
- I can't do that, it drives me crazy to look at.
'Cause some days I'm just a little heavier
because who know why. - Yeah who knows why.
- Why am I heavier.
So that kind of irritates me so once a week
I like to go.
With this up, I go twice a week but that's about it.
And that's up to you.
- And again that's an individual thing.
- Exactly, we can lay it down Bob.
All right so your exercise five to six days a week,
I really think you should do your own exercise routine.
Some people walking is perfectly adequate.
Yoga, whatever you do.
I have a number of things I like to do,
I like to do resistance training, I like to swim,
I like to bike, I like to run.
And I mix it all up and what I do is I have a chart,
I think this could be really important particularly
when you're starting.
Can you focus on this a little bit Mike?
There we go, here's my chart one day
and I just put an X.
Yesterday I did my banding,
today I did some swimming so I don't fill it all in,
every day I just wanna have something,
I always take, well not always,
I usually take Sundays off.
If you wanna take two days off, I think that's acceptable.
- Let me just say real quick Brad
the book Younger Next Year, very popular book.
They spend at length talk about why you need
to exercise as much you do,
that you do need to do six days a week.
They do a lot better job explaining
than I would right now,
but it just really is important.
If you think that's out of reach,
it really is not if you wanna live younger.
- If you're not an exercise person,
I wouldn't read it because it's pretty aggressive.
I'm an aggressive exerciser
and it's like wow they talk about stuff
like I'm doing which very few people like to do.
- They're trying to convert more people
to be like you Brad.
- I don't know.
The next thing, this is probably for me
one of the most important things for the diet aspect
and it might be this way for exercise people,
or if you don't exercise,
how to motivate yourself to exercise.
Is get a book and read a book.
Like this one, I didn't know what book to use
so I just picked this one by Mark Hyman, he's a doctor.
And it's What The Heck Should You Eat.
- Yeah there's a lot of good books out there
and I think you just wanna get a good general diet book.
The more you know, the easier it's gonna be to diet.
- When they go through and talk about
how things metabolize in your body and it converses
and it turns into fat.
For me, I visualize it it's like now I'm not even hungry
for that ice cream right now, I'm not eating this.
And if you're not an exerciser, read some books on exercise
and they give you some analogies
and a lot of different scientific information
that really backs up how it's gonna make you feel better,
make your body into that mean machine
it wanted to be or whatever.
- You can look up information online too
and of course videos.
- Yeah so very good.
Good luck with losing 10 pounds,
keep watching our videos 'cause I'm gonna
give my updates in our February 8th
see if I reach the goal.
- You're under pressure. - I have to do it now.
This is big, I mean I have to.
- I know Brad you will.
- Good luck.