♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today, we're gonna show you the best exercise
for reducing body fat, according to a study.
- A study.
- This isn't just our opinion.
- No, of course not, Bob.
- We're famous, in our opinion, but-
- Carry on, Bob, carry on.
- By the way if you're new to our channel,
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go to the giveaway section
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- Future.
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Are you mimicking me?
- No, no. Why would you say that, Bob?
- All right. - I'm ready to exercise.
- So as the interval training, the magic bullying,
bullet (chuckles) bullying, bullet for fat loss.
So they did a systematic review of Meta analysis.
Now that's the best kind of studies, because they're looking
at a whole bunch of studies.
- Right. And they pick out the ones they-
- Yeah, they pick out the ones that met a certain criteria.
- Right.
- So that's what you wanna do.
So I don't know how many studies they looked at
but oh yeah, they looked at 36 studies that they considered-
- You do know you forgot, Bob.
- Yeah, I just forgot.
36 studies were considered acceptable.
And this was the British "Journal Of Sports Medicine",
very respectful journal.
So, they compared moderate intensity training,
like maybe walking to training with high intensity.
- Like wind sprints or-
- While they called it there's HIIT,
which is High Intensity Interval Training.
There's also SIT, which is Sprint Interval Training.
- Aah, okay.
- So we're gonna do a little bit of both-
- Sure. - Today so..
Anyway, they found that with either one HIIT or SIT,
they offered a 28.5% greater reduction
in total absolute body mass.
So, that was 28.5% more effective
than just a moderate exercise.
- Oh, okay.
Did they say how they did it?
Did they weigh people in water?
- I'm sure they do.
You can look up the study area.
- Carry on, I know you wanna get to the exercise.
- Right. So, now a lot of you, I mean you,
for HIIT you can do push ups, jumping jacks, squats.
Some of you are in apartments so, in apartment living,
you might be above someone.
I used to do that when I was in college.
And they finally put us on the main floor,
because we made so much noise on the second floor.
So, I'll just show you a couple examples, Brad.
- Okay.
- Okay, and I can do 30 seconds on, 30 seconds off.
30 seconds doing exercise, 30 seconds rest.
- Maybe do a little warm up before jumping jacks.
- Well that's where the side jumping jacks are good.
Cause if you do jumping jacks you're making.
- Right, in apartment living yeah.
- So, these are just a good warm up here.
Get things moving.
Still warming things up,
but then you can start doing some squats.
And I like to do squats with arm circles,
because you're actually strengthening the posture muscles
while you're doing them.
- Sure.
- And it's a little harder, you know-
- So you're going up and down and so-
- 30 seconds.
- So you have set your timer on your watch,
and it'll beep at 30 seconds.
- And then rest for 30 seconds.
Now imma show a couple on the ground here, Brad.
We got the rolling plank.
So, you're gonna get onto forearms like this,
and you're gonna lift up like this.
This is work, Brad.
- Yeah.
- I really like this type of plank versus a static plank.
- Right.
- It's working more muscles, it's-
- Yeah. You're feeling it.
I feel it in my internal and external obliques.
- I think it's more functional.
- Sure.
- Then you're gonna do that for 30 seconds.
- Yap. 30 seconds on, 30 seconds off.
Then this one here is one I like to do, Brad.
Actually I bend my knees here, and I actually lift
up like this-
- Yeah.
- And I'm working the upper one,
and I'm working the bottom one, right?
- Upper one what?
- The upper-
- Hip abductor.
- Hip abductors.
- I knew what he meant to say,
but I just wanted to make sure everyone was..
Now the bottom one is really-
- Really working. And so what happens?
I switch around- - Yap.
- And this one's already fatigued.
- So then you have to just either turn over
and do the other side.
- Yeah, you just keep recycling back and it'll eventually
work its way out.
So last one up, I'm just gonna show you some bridging.
You can do.. oh there goes my mic.
You can do double leg or you can do single leg
as you can start getting stronger.
- So you might go 15 seconds on one leg, 15 seconds
on the other to get through?
- Sure, or you can do 30 seconds on both legs, or-
- Sure. Yap.
- So, all right, Brad's gonna show us the SIT.
- So how many would you go through?
30 seconds for 30 seconds.
So one minute equals one minute of exercise.
One minute or 30 seconds of rest.
That's the one minute go for a total of five minutes.
Or you could go as long as you'd like?
- You can go as long as you like-
- Sure.
- You know, that's the beauty of it.
- Yap.
- And it's gonna burn fat and you're gonna get in shape,
and you're gonna get strengthened and-
- If you just do two sets, two minutes worth,
you're probably not gonna burn too much.
- Yeah yeah, you're not gonna do anything.
- You're gonna have to go five to 10 minutes-
- Right, right.
- Build yourself up to it.
If you're already pretty well conditioned
and you wanna join to the SIT, the SIT,
this is a really good way for indoor running,
resistance running-
- I got to tell you, Brad invented this,
and this is again,
we talked about this in our previous video.
We know Brad's a genius in his own time,
but he's not going to be appreciated-
- Why Bob, why?
- The loop. The large loop is wonderful.
You take the loop,
and we're gonna do some resistant running.
You need to find some way to anchor to the wall.
I don't care how you do it or to a heavy piece of furniture?
- I actually put mine around my treadmill, Brad.
Which is kind of ironic, isn't it?
- Yeah, that works. (chuckles)
You know, you can put an eyeball in the wall if you want.
These work great.
And you go like this.
Now, usually when you get a loop band, there's a set.
I'm gonna use the red one. I could go to the black one.
The green one's way too heavy for me. Get the right size-
- Yeah, that'll pull you right back to the wall.
- You gotta look at your clock.
First, you know, if you're a real beginner,
you got some resistance.
This is a way to start, but we're a little more advanced.
That's why we're using this.
So 30 seconds,
and we're gonna just start going like this.
And if you need more, you go higher.
And what I like to do is I like to go forward and backwards.
It makes it up, breaks it up a little bit.
And then you can go side to side.
Turn.
- You can hear from his breathing that this is work.
Oh wow, Brad. - Oh yeah.
- Aren't you something.
- Yeah, you can have fun with this.
We have 30 seconds so far?
- Yeah, I would say you're close.
- You're not timing.
- No, I dint time it. So-
- So, the thing about the SIT, you can break it up,
you can work all your muscle groups, you know,
your laterals- - Right.
- All the way round.
- Flexures, extensors.
- And then you put a little music on,
and they can have fun with this.
- So, how many sets would you do of this?
- Well, I've only done three.
I haven't got into it, because I still run outside
cause the snow hasn't come.
- Me too. I think it's tomorrow it's gonna be the time
I'm gonna try it.
Because tomorrow's supposed to snow.
- We'll do another set.
And you know, it's just, like I said, you have fun.
You can do these kinds of things if you're a girl,
nah, you guys can do this.
I don't wanna sound sexist.
But you know, it is just really working.
- You got 15 seconds left here, Brad.
- 15 seconds we'll do both the lateral a little bit.
Do a little karaoke. Yes.
- Look at Brad, he's quite the dancer.
- Do the old Fred Astaire deal.
- You're my private dancer.
- I do-
- All right, that's 15 seconds.
- Now I wanna show one thing I learned.
If you wanna work your abdominal muscles, take the band,
put it up here in your armpit-
- Oh, interesting.
- And you'll be amazed.
- How much you feel on the abs, huh?
- You can't do the turning so much.
But my core all of a sudden kicked in.
- Wow.
- I did this for 30 seconds and I'm get too tired to talk
right now.
- You should do the Rocky thing. Where you come forward,
and I start punching you-
- Yeah, you get your roommate or your what-
- Yeah.
- Yeah, if you get your wife,
and she'll beat the liver. (chuckles)
- Start working that mid-section.
- But seriously-
- Rocky, Rocky.
- Yeah. That is really a good way to work the core.
- Yeah. Awesome.
This is the idea.
- This is gonna revolutionize resistance right here-
- Genius, he's a genius, see?
- Bob, Bob. You gotta quit saying that-
- Okay.
- You have not fixed the broken-
- The boat, that's right.
We can fix just about anything-
- Except for.
- A broken heart.
- And we're working on that.
- Keep working on it, genius.
- Bob, I'm on the third chapter.
- All right.
- And then I can't get anywhere yet.
- Helping relationships. Thanks.