♪ 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 talk about how to lose belly fat
and tone your legs at the same time with no gym.
And it's not gonna waste any of your time.
You're gonna be really time efficient.
- Right, so gym G-Y-M, not J-I-M.
- Right, right. - Yeah.
- And plus we're doing a giveaway.
- Oh.
- So let's talk about that, Brad, you got a sign?
- Oh yeah, yeah, yeah, yeah its here.
- By the way, if you're new to the channel,
please take a second to subscribe to us.
Go to bobandbrad.com, go to the giveaway section,
and this week we are giving away a stationary bike
that can be used under your desk.
- While you work, yes.
- While you work.
- And we'll give you a little more information.
- We'll give a demonstration. - That's right.
- Go to Facebook, it'll be pinned to the top of the page,
the contest, and go to Twitter, Instagram or TikTok
if you want a 60 second version of our program.
And what else do we have Brad?
- We have podcasts out there now
giving even additional information
and we talk longer there, so that can be beneficial.
- Like people really want that.
(soft chuckle)
So, okay, let's jump right to it, Brad.
- Okay.
- Cycling on a stationary bike
is a very efficient way to burn calories and fat
since you can alternate between cardio exercises.
- Yeah get your heart rate up.
- Just straight cardio.
And H-I-I-T which is high intensity interval training,
which they have found is a great way to burn fat.
- Sure.
- Especially when we're trying to burn that fat
around the belly.
- Yeah.
- That's some of the most harmful fat you can have on you.
- And most people feel it's most unsightly.
- Right, that's true.
- I hate to mention it. - Good point.
- Okay, so we're gonna, this is, by the way,
the FlexiSpot Sit2Go Fitness Chair bike,
and that's the one we're giving away.
But if you were to win one and you bought one,
we'd reimburse you.
- Right, yeah.
And actually we do endorse it
because it has some qualities that, it's just a good bike.
It's gonna do the job, do you wanna?
- Very smooth, yeah, why don't you jump on Brad,
It only takes, I think less than 15 minutes to assemble.
- Well you got to pull it out of the box.
- Yeah, got to pull it out of the box.
- Yeah
- Your, typical things.
You know, it sits and the seat is adjustable,
up and down very easily.
You can go to and fro, that is not a hand as easy,
but you can do it to fit yourself.
It's very smooth.
It's got variable resistance that works
very nice and smooth here on a dial.
You can go check your distance,
you can check your time, you can check your calories.
- And this thing is whisper quiet.
- It is.
- I mean.
- Literally.
- You could use it an office and not disturb other people.
- And one of the big things,
if you do want to use it for your office or anywhere,
it rolls around extremely easily.
- Yes.
- And the biggest thing I like about it is
a lot of these times you have to push your foot
or reach down and push the brakes.
- Right.
- So that it locks in.
This one is vertically locked in by weight.
So when you sit on it,
you won't be able to see this but.
- It locks into place.
- Yep, the back wheels lock into place
and you don't have to mess with it.
- And you get up and you can just move it out of the way.
- It is.
- So you can do it in (indistinct).
- So here it's loose, now it's not.
- Right.
- And that is beneficial.
I thought that was a plus.
I thought that was a huge characteristic of it.
- Absolutely.
- So I saw a study by Harvard Health Publishing
and they were talking about the amount of calories
that you burn with a large variety of activities.
- Activities. - Yeah.
And so they talked about bicycling stationary bike,
and they broke it down based on what your weight was.
- Yeah.
- Say you're 125 pound person you'd burn 210 calories.
I believe this was per hour.
It might have been a half hour.
- It doesn't matter - It doesn't matter
because the time is consistent.
- Yeah.
- It's relative per activity.
- This does measure calories too.
I don't know how accurate it is Brad but, you know,
it does measure calories.
- It gives you relative information.
- A 155 pound person would burn 252 calories and
185 pound person would burn 294.
- Now, that's a little misleading Bob.
Cause you think the heavier you are the more calories.
So maybe if you gained some weight, you would burn more.
(soft laugh)
- No, we don't want to encourage that.
- Ah yeah just, just a little of my humor.
- So you know, as we age and as we get office jobs
and as we're working at home, we are sitting more and more.
And we talked, you know, at nauseum
in the past about how, you know, sitting is bad for you.
- Right.
- You want to start getting some movement.
You don't want to get that visceral fat, really bad for you.
I know as a general rule of thumb,
if you want to measure whether or not
your abdominal fat has gotten too much,
if it's over 35 inches for a woman and
over 40 inches for a man, yeah.
- That's a problem.
- That's some general guidelines.
- Yeah, cause it depends on your...
- Yeah, your build.
...build of the person, body, and bone mass.
- Now let, let's be clear out there too, Brad.
You can not target the fat right here.
You can't do ab workouts or anything.
You got to lose weight overall.
And that's where the cardio and the H-I-I-T come in.
- Right.
In other words, if you've got belly fat and
you're just going to do 100 sit-ups every day and
think it's going to take the fat just off of this area,
it doesn't work that way.
- So let's, very simply Brad.
You know, there's days you could get on there.
Why don't you Brad?
- Sure.
- And you could just do simple cardio peddling.
You know you could. - Yeah.
I'm going to turn it down to get used to it too.
- Right.
- Especially when you first get one of these,
you gotta make sure your desk, your work desk,
your knees don't bump into it.
- Yep, right.
You may need a desk that rises.
- Yep.
- FlexiSpot has plenty of those too, of course.
And you can just, you know,
slowly you could do it for an hour if you want.
- Sure, yep.
When you do it on a low resistance,
if you happen to have joint, hip, and knee arthritis,
it's a good way to do it.
- Very good for it.
- Yep, you don't have much resistance,
but you're getting moving, getting the synovial
fluid worked up.
- Joints love movement.
It maybe doesn't make sense to you because
if you have arthritis, you think,
"Well that's going to make it worse."
No, it gets more synovial fluid, more like oil the joint.
- Right.
And like this, you do not want to have the impact activity.
The nice, smooth non-weightbearing activity motion
is beneficial for that.
- Now at the end of the day you know, you might want to
get a little sweaty and before you go home.
Or if you're at home already finished up the day,
you can do it with H-I-I-T,
High Intensity Interval Training and
let's keep it simple.
So you could do like 30 seconds intense exercise.
I know it's gonna turn all the way up.
- Yep, I'm gonna crank up the resistance
at the, it's at the top.
The second hand is at the top, none of digital stuff for me.
- Go 30 seconds. And then after the 30 seconds,
you can actually take a one minute rest, but he's working.
I can see Brad is working and you can repeat that four
times.
- 17 Seconds, mom.
- Now this would be someone who is probably
in a little bit of shape.
Brad is in shape.
He bikes. He runs, he swims.
He, he does it all.
So look at him already.
- Yeah, there we go.
I'm ready. I'm going to slow it down.
And then I'm going to take it easy for how long?
- A minute.
- So 30 seconds hard.
- Yeah, one minute, a lower intensity.
- And adjust the resistance,
especially when you start out,
make sure you don't overdo it.
Just get used to it.
- If you are new to this, you might do 15 seconds,
high intensity, 10 seconds.
You determine, you figure out what you're able to do,
and you can do repeated cycles.
And eventually you can go up to higher numbers and just
figure it out yourself.
- You will get a feel for that very quickly
within the first two or three attempts.
- But you'll burn more calories and you'll burn more fat
doing it this way in a shorter amount of time.
- But let's be honest Bob, exercise is excellent
for the bones and joints and
muscles, calorie burning.
But when you really want to burn the fat,
you're going to have to look at your diet.
- That's true.
You got to push yourself away from the table.
That's probably the best exercise you can do, but you know,
you want to, you know, probably lower the carbs
and the sugars in your life and
definitely the process sugars.
- Oh yeah. Boy, those can be delicious,
but you just got to imagine that's going right from there to
there.
- That's right.
You know, psychological.
- Being put in place.
- The putty.
- Moldable, putty.
- Yeah. We used to do that when I was a kid,
my dad kind of had a beer belly and you're like three years
old and we'd pretend we're making bread.
- On his belly?
- Yeah, because mom would make bread
you know, when you, what do you call it?
Mold the bread?
- Kneed the bread.
- Kneed the bread yeah.
- Remember the Pillsbury Doughboy. They go.
- Yeah.
Yeah.
Whatever it takes for you to get rid of that kind of food.
- You remember,
we can fix it about anything.
- Except for a broken heart.
That's going to help.
Cardio is going to help,
- Yes, that's whatever he says.
- Yeah, thanks for watching.