- Bob and Brad
the two most famous physical therapist
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.
- In case you didn't know this about Brad,
Brad's very particular about things
and I found someone just like you yesterday.
So today we're gonna talk
about three simple tips to lose belly fat without dieting.
This worked for a 58 year old.
- Whoa.
- So I actually have gotten to the point
and I know people are gonna hate to hear this
but I have to actually watch,
I mean watch that I don't lose too much weight.
- Yeah.
- I mean, and all of it,
I mean I lost a lot of weight by dropping the carbs
or lessening the amount of carbs, I mean.
- Right.
- But over this last year,
I incorporated these these methods
that I'm gonna talk about today.
- Okay.
- And I started dropping too much weight.
And so I have to kind of watch myself here so.
- I guarantee I wouldn't have that problem.
- Yeah, you'd be surprised.
Some of this does work.
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- There you go.
- That's a good, good thing, Brad.
- I'll think about that.
- All right, you'll think about that.
All right, number one thing.
Okay. We're gonna talk about three simple tips.
Number one,
you're really trying to control your insulin levels.
You really don't like your insulin levels
to spike and go down.
You want your blood sugar to be kind of at a
just a level level.
- So the insulin's secreted
into your intestines from your pancreas.
And it does that when you eat food
or certain kinds of food.
- Well, obviously sugar and carbs
are gonna spike that higher, higher.
Yeah. But if you eat big meals,
that's also going to, you know,
it signals the insulin signals
the body fat cells to convert glucose to fat.
So my oversimplified answer is
you want to eat smaller amount of carbs
and you wanna spread out your meals.
So you, you're better off eating a lot of small meals.
- Sure.
- Then you are eating a big meal, spiking, insulin
and then, you know, holding off another big meal.
- Right, sure.
- So just to give you an example,
I'm just gonna tell you my typical day.
So this morning I, I get up and I go for a run.
- Yep.
- And then I eat my cereal and bananas.
- Yep.
- I get my fiber.
- Yep.
- So then, you know, right now,
we're, what is it about 10:30?
No, what is it?
- It's not important.
- But whatever, right around 11, I'm gonna eat an apple.
- Right.
- Then at noon, I'm gonna eat my chicken.
- Yep.
- And then at one or two, I'm gonna eat my almonds.
So I'm spreading it out.
- Sure.
- Then I get home, I have a salad
and then I go and actually do some exercise.
- Yep.
- And then I eat my supper.
- Yeah.
- So that everything's all spread out.
- Right, yeah.
That, that sounds like a good, healthy diet.
You could see where,
- Yeah.
- You're gonna
- And understand this, I was eating this way a while back
and I was kind of plateaued on my weight,
but all I did is I started spreading things out
and I started interspersing exercise
and my weight starts going down even more.
So I'm not just coming up with this on my own, by the way
a lot of this is from what I've read.
One book, The 4-Hour Body by Tim Ferriss.
- Right.
- He, he delves into a lot of this.
So the, the second tip I'm gonna give is
that you do want to eat smaller portions of carbs.
And one way to do that, you know,
and I know this is one that many of you have already heard
is to use a smaller plate or bowl when you're eating.
So I used to, my nephews and nieces
used to just joke about me,
cuz I had this big cereal bowl.
- Yeah.
- That I eat.
- Four and half per box.
- Yeah, yeah, yeah.
Like Jethro?
- Yeah. Jethro the Bodine.
- If you guys know that reference, you're old like us.
So anyway, I went to a smaller bowl
and you just do eat less.
I mean, it is just, it's so simple.
- Yeah.
- And, and, but easy to do.
So, and then number three,
the number three tip is I did intersperse
like short bursts of exercise before meals
and sometimes after meals too.
But I, I try to put my exercise around meals.
- Right.
- And so Tim Ferriss is one of the ones
that recommended this.
- Who who wrote a book on
- Yeah, The Far Body.
- Yep.
- And he, he actually, he said he would like
he went to Europe and he, he, he didn't wanna look
you know gain weight, but he was eating like a pig.
So he would go into the stall in the bathroom.
- Yeah.
- And he would actually do air squats over the yeah.
So that that's one thing he would talk about just, you know
like he would do air squats in the toilet.
- So was he like in there for 20 minutes?
- No.
- Come out sweating.
- No, he'd just like do a set of, of 20 or 10, you know?
It doesn't, you don't need much.
- Just get the blood moving.
- Yeah, just get the blood, moving
- Get the muscles requiring a little energy.
- Another one you can do is
I was gonna put that in my pocket
but you can do wall pushups.
- Oh, I thought wanted do.
- Yeah. We'll do those too.
- Oh, okay.
- You can just lean against the wall and do pushups
or lean against a counter and do some pushups.
- So in a restaurant, just get up on your table and do some.
- Yeah, yeah, why not?
- Have the waiter hold the table
so that doesn't slide away.
- You know, if you're in the bathroom by yourself
you can all go up to the sink
or I mean, but, or, you know, before you leave.
- I can see why you been losing weight.
- Losing my mind.
- Just kidding just kidding.
- I've been losing my mind.
- No, that's true though.
This is all.
- You're gonna take this serious now, aren't you?
- I am.
- All right.
The other thing is
you could keep just a band in your pocket like this,
these, you know,
like I think we got one in our preferred list, don't we?
I don't know if we do no.
- The flat stretch band we used to.
You could use a round around tubing too.
- Yeah. What's nice about these,
I mean, you can put these, I mean
you can almost put this in your wallet.
- Right.
These are a little harder to fold up.
- These are great portable posture, I call this,
because you just go like this
and you're squeezing your shoulder blades together.
And you're getting a little bit of exercise here.
- Yeah, see those white marks.
So they, they move like that.
That's what you want to do is wear a shirt
with white lines on it.
- So, so the reason I like this one, Brad is
because this is one you should do throughout the day anyway.
- Yeah.
- To work on your posture.
- Right.
- So let's say you're at work right before lunch.
I just want you to grab this
and do some of these before lunch.
- Sure.
- And I mean, he, he kind of goes into great detail
why this helps out I'm not gonna go into that detail.
- Sure.
- Tim Ferris, because it's really quite complicated.
I don't know if I understand it all.
So, so those are the things that, I mean
that's the thing I I've done.
And, and for that, I'm gonna show you my abs.
- Yeah. This is gonna be impressive.
I don't, if I've ever saw your abs, Bob.
- I hope they look good.
- So, oh, look at that.
He's got a dent and everything in there.
- Yeah. There's almost, you can count.
- Are you holding it in Bob?
- I am a little bit.
Yeah. See, I'm not too bad though.
- No, that's good Bob.
- You wanna touch it?
- And he's not even a body builder.
- No, I'm not a body builder.
- We're not a body builder station.
- All right.
- That's impressive.
- Thanks everybody for watching.