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 are gonna reveal to you the six secrets of skinny people.
You know, yeah, these secrets are-some people are gonna say those darn skinny people.
Yeah, that's right, they think that they just genetically are skinny,
but a lot of people actually if you studied their lives,
they are following habits like these.--Sure.--So by the way if you're new to our channel
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as we near our 1 million mark in subscribers.--There you go. It's exciting.
Yeah, it is. This by the way, this title again is kind of our self-improvement series.
We're kind of gearing off in that direction too. We're gonna stick with the therapy stuff, too.
But once in a while we're gonna do on self-improvement.--Well Bob they all relate like this.--They do it's all trying to be healthy--right.
So, number one, let's go over number one Brad and that's always be prepared.
Try to plan your meals in advance, you know, my wife and I what we do,
I just did it last night or the night before we grilled fish.
You know, I grill fish: salmon, cod and even some tuna for the whole week,
ok--and I grill at once and then it's all set and you know by making the meals in advance
you know one you can plan on healthy meals and two, you know, you don't get home and you're really hungry
and you start ravaging on something else right away--Potato chips?--Yeah, cuz the meal is ready so you can stick with the good stuff right away.
So you cook it all and it's well done, it tastes good and you got it all in the refrigerator. And I know what people gonna say
well, you know, I'd like to have some variety in life and you know
the argument I would have is a lot of people don't have as much variety in their meals as they think they do.
You know a lot of people start eating some of the same stuff
anyway, you might as well it be healthy stuff.
But you know, you could do that if you were one of those people.
You're not one of those people that really like to cook like gourmet.--No I don't.--Yeah, if you're one of those people that
that you know like to cook and then they can plan ahead with healthy meals.--Sure. Well, we'd better get on to number two.--All right number two
snack when you're hungry. These diets where you deny yourself food isn't the long-term weight-loss strategy.
I mean if you are starving or-I mean seriously my wife and I, you know
we talk about this a lot,
but she's at work and there's s a girl at work and I hope she doesn't watch this video,
but she often, she diets and then by noon she's going
oh, we got to go to Kwik Trip. I mean--the convenience store to get junk food--and then she does!
I mean, she just does, she just starves herself and she gets to the point where she has to eat something so
you know my wife and I we always carry around almonds
and we have em made and when you get hungry you snack on a few of those.
It resolves your hunger issue and you move on.--It doesn't do a thing for me
but Bob likes them.--You don't like him or what? No, I like them
but I want more. I just want to keep eating them like potato chips.
Well you do have to limit it because you can go with them.
Yeah I'd rather have an apple.--Yeah, if an apple works for you--right so, you know different things for different-
Yeah, figure out what works for you cuz you're right, some foods are kind of like trigger foods, like you just keep going.
It's like drinks can be that way too--oh yeah.
Number three you do gotta be
calorie conscious. I mean you you gotta know
what you're eating and how many calories are in it. Now, you don't have to track all the time.
I mean I think if you track for a while you start to get a sense of
that has a lot of calories in it that doesn't have any calories in it. There's at livestrong.com
they have an app called My Plate App.
My plate and I guess it's a really good app.
I mean it really helps you, you know, determine how many calories you're eating and you know, I've never been a calorie counter,
but my wife has kind of guided me on that like that's got a lot.--Sure.
Once in awhile I'll look things up but--mhm yeah I don't count calories.
I do a little bit differently than that but you can tell you know, you've got the--right
Cheeseburger with all this runny good fat or
sugary stuff, you know--and you know, even almonds have a fair amount of calories in them too. That's why you have to watch it. Number four
you know, it's definitely okay to binge. I mean cuz
we're human, you know, so at least once a week
I mean I've seen different people
recommend that you binge one meal a week and I've seen people that recommend you binge one day a week.
So--that's a good day. But you know, yeah, but then you get back on track
and it allows you to stay the course.
It's kind of like if you look at it seasonally, you know Christmas just got over and believe me, Christmas was on a Tuesday,
That was bad--so that meant from Friday till Tuesday was pretty much a binge for me. And now things don't even taste good.
You know that chocolate isn't even and that's my favorite thing to binge.
Cuz you binged so much and--yeah, I'm ready to get back to the grindstone.--Sure.
Alright number five.
Do something active each day, you know exercise.
I think somewhat-
some people think that's what you need to do to lose weight. You do have to diet.
I think that's 80% of what the key to losing weight is--sure--is the diet,
but if you throw in exercise,
you're gonna be able to eat a little bit more and you know gonna be healthier--You're gonna feel better.
But you got to find what you can do every day.
Don't pick up an exercise that you can do for a short while and then you're like I just can't keep doing this.
Right.--We talked about p90x being that you know, it's great. It works well,
you look great and then after three months you're going I just can't do this anymore.
It's pretty intense. Well, then it starts all over again after 13 weeks,
depending on which program you're on but yeah again good exercises, but--I mean just walking, you know swimming
you know things that, you know, just staying more active.
Do something that you can do from on a day to day basis. And number six
you know create habits to stay the course you were talking about Zig Ziglar, you know where he was a
really good self-improvement guru--right motivational speaker, and he talked about it takes 21 days to form a habit.
We thought we disagreed with that.
And then we saw recently in another book where it said 60-some days to form a habit.
So it probably is person, related to each person but, you know create these habits
and once you create these habits, it's just gonna be that's what you do
and you don't really even think about it anymore.
It's like brushing your teeth or combing your hair, you know if you have hair, you know
it's like you're you know a parent. You try and teach your children
healthy habits, so they're not even thinking about it, it's just like look at how
polite they are and they're just doing these wonderful habits and they say thank you
and please right.--Yeah, we weren't like that as kids were we?--No my mom cracked the whip on that--Did she? She got you good huh?
Yeah so, and we had 11 kids in my family.--Thought it was 13. Well 13 in the family--oh but 11 kids.
And I've been telling people 13. Ah, well, it's pretty cool. What's the difference?--I was lucky number 4.
You're the 4th oldest?--Yeah!--Wow--And I had a patient who she was one of 21 children.
Seriously! Yeah she's still alive. She's a--that poor mother. 21 kids.
She was never not pregnant.--That's right.--For years--But we're off on a different subject so thanks for watching.