♪ Bob and Brad, ♪
♪ The two most famous ♪
♪ Physical therapists on the internet. ♪
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Okay, and we are the most famous
physical therapists on the internet,
- In our opinion, of course, Bob.
- Our humble opinion. Today, Brad, we're gonna talk
about seven keys to losing weight, eating anything.
That sounds like a scam.
It doesn't sound like it could be possible.
- Yeah, it does, but it is possible.
And we're gonna show you the keys.
- I think we're living proof. Right?
- Right.
(both laughing)
- And actually I think people
who have looked into this and whatnot,
realize there's, you just don't eat anything every day
but there's a way to go about it,
and we're gonna show you those ways
and it's not too difficult.
- Right. Then, let's take care of this business, first.
- There you go. We've got two people here.
- In case you are new to our channel,
please take a second, you appointed at the skeletons?
- Yes.
- In case you are new to our channel
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit, pain free.
And we upload every day and also go over to the Facebook.
Yes, we know it's "Facebook" and not "the Facebook,"
and like us because Brad and I, as children,
were not liked, we were picked on,
and we're trying to turn things around
just like our weight.
We wanted to turn that around. And we did it, right?
- Right. Exactly.
So, when you look at it, first of all,
I wanted to break this down into three components.
It's like the stool.
If you got three legs,
- The three legged stool,
- It's very solid.
- Right.
- If you got four legs, it can wobble.
Three legs, it's solid. Two, it tips over. So, three.
- Sure.
- And then the next number of that
we wanna break that down a little bit more
to seven components of those three legs.
- Trifecta into the seven-fecta.
- Right. And why seven?
- Because it's the perfect number.
- It is. It's complete.
- Yeah.
- The number seven is complete. Seven days in a week.
- Right.
- Seven candles in the candelabra, say no more.
- Yeah. I wish you wouldn't say anymore.
That's good, keep going.
- Okay. Let's keep going.
So, the first thing, I think everyone is looking at,
- The one first, everything neck up. Right?
- Right. So, that those are the three components is,
- Right.
- From the psychological component.
- Right.
- And then the next one is diet
and the next one is exercise.
- Sure.
- And we have them in that order because I,
we think, you know, desire and the psychological part
of it is, is the top.
- Is key. Yeah.
- It, you know, if you don't have that
the other two are not gonna fall into place.
- Right.
- And so what gives you some desire
or helps keep that motivation going?
Good support.
- Right.
- So, you're gonna talk
to people who are gonna support you.
If you have people or friends
or acquaintances that are not gonna say
you can do it every time you do it
they're gonna help you out.
You need to stay away from those people
and stick with the people
that are gonna give you that support.
- I personally think like
if you were in a household,
and that person that you're with, one,
doesn't support you, but two,
maybe doesn't even go on the diet with you.
- Sure.
- It's gonna be difficult.
- Right. Right.
- Because they're gonna bring stuff
into the house you shouldn't have.
And you know, my wife and I
kind of improved our diet together.
And it is worked out the best.
- Sure. You bet.
- And we both stick to it a lot better.
We're both kind of our support.
- It's so much easier when you have that extra support.
It's all the difference in the world.
- Yeah. It really is.
I think you're setting yourself up for failure
if you don't first get that in place.
- Right. And then number two is you gotta stick to it.
You gotta be consistent with it.
It's not gonna, you know,
two to three, or four weeks is not gonna do it.
That's when it just starts to turn around
and you start to see some results,
after like three to four weeks.
- I think this is when they start saying
it's a lifestyle choice.
- Sure.
- You know, you can't just, you know
look for these little band-aids.
You gotta stick with stuff that you know
you can keep doing on a regular basis.
- Right.
- And I know I'm jumping a little ahead
but I know on exercise, I know all these people
that started doing like P90X and stuff like that.
- Yeah.
- And, but they can't stick with it.
- Right.
- No, they did it for three, four months.
They look great.
- Right.
- And then they stop, now they're done doing anything.
So, you gotta pick out something that you know
that you can live with.
- Right.
- And that's where I think this comes into play.
- Right. Yeah. These two support these two,
it all works together.
It's all part, you know,
they're all part of the three legs.
- Right.
- If you take one leg out, falls apart.
One thing about the sticktoitiveness
I want to say whether it's diet or exercise,
is you're gonna fall off the wagon.
- Right.
- Most people, anyways.
You're gonna have a weekend where you just splurge.
- You gotta account for that.
- Right.
- And don't think that I've failed, no,
that's just, you gotta have that in place already
knowing that's gonna happen.
- Right. So, if it happens, put it behind you
and get back on the wagon and get on your program again.
- That's right.
- It's no big deal.
Whether it's exercise or diet, cause it's, I mean
you might get sick and not be able to exercise for a week.
- Right, which happens a lot.
- And you think, oh! And you're just gonna,
it's tough but that's when you need your support.
- Or you go on vacation and you eat,
you know, what you're not supposed to eat.
- Right? Yeah. Go on a cruise.
- Yeah.
- That's a really good way to do this.
- This was, my wife and I went on a cruise
and we, like in the airport,
we're still eating just perfect.
We're eating everything we should.
Then, by the second day of the cruise
we're just shoving everything in our faces.
I mean, so yeah.
- Looks so good.
- Yeah. It looks so good. It's impossible.
- But, it was no big deal once you got back.
- Right. We got back and we tried to walk a lot more,
just do stuff to help.
- Sure. So, let's go to the next component.
The next leg is diet.
You know, what are you going to eat?
And there's so many variations to this, but you know,
Bob started this and kind of got me on it.
And we both have our own variations,
but the big thing is cut down on your carbs.
- Yeah. And I know that the vegan people
and the vegetarians, you know,
they're gonna argue probably against this.
- Sure.
- But this is what worked for us.
I don't think it works for everybody
but I know it worked for you.
It worked for me.
And it worked for Pat,
- Right.
- Our occupational therapist.
That's all she did is drop her carbs
and you gotta know what carbs are, too.
- Right.
- Because there's carbs in vegetables.
- Right.
- You know, and there's carbs in fruit.
- Right.
- And so you need to know
that it's not just sugars, refined sugars.
- Right, now, when I heard that, I said,
there's no way I'm gonna cut vegetables
and fruit out of my diet. So, I didn't.
But I, the biggest thing
for me was getting bread out of that.
- Bread. Yep.
- You know, if you, bread really breaks down into sugar.
It's like eating sugar that doesn't taste sweet.
- It is.
- But yeah, anything,
- A lot of people think bread is healthy for you.
- Right. Oh, it's made of wheat and this and that.
That's gotta be good for us, that's how I always did it.
It's like bread and peanut butter sandwich. Good deal.
- But they've taken out the components
that would make it good for you.
- Right.
- Unfortunately, so.
- Precisely. So, get those carbs out
and look into that a little bit, read a book on,
- Yeah.
- On that. It'll really change.
- Well, I'm just gonna give you myself as an example.
I mean, I didn't feel like I was that overweight.
- Right.
- And I just cut out my carbs
and I dropped 18 pounds and I mean, I was, I'm not hungry.
I'm not, you know.
- Right.
- I mean, I have better energy level in the afternoons.
- Sure.
- And most of it was around the middle.
- Yep.
- I mean, so, thinned right out.
- That's where a lot of guys carry it. You know?
- Yep. Exactly.
- Next one is treats, everyone knows that,
you know, I'm an ice-creamaholic.
I could eat ice cream five nights a week, maybe seven.
- Would you really?
- Yeah. Pretty much.
So, if I don't buy it at the store
I don't have a problem.
- And we say that too.
I'm sure all of you have heard
that the battle occurs at the store.
- Yeah.
- I mean, if you don't buy it there,
you know, you don't have it at home.
- It's easy to not eat it.
- You can't be tempted by it then.
- Right. So, and remember going out to eat
is an expensive way to get fat.
So, don't go out to eat so much.
- Yeah. And that's, I mean, it's easier on your pocketbook
and it actually is a, you can portion easy.
- Right.
- Easier.
- Right. When I go out to eat
I don't like to put the brakes on,
I like to go out for my treat.
- And that's where we talked,
that's the treat part of things.
And don't take those things away from you,
cause otherwise you're gonna fail.
- Sure.
- You've already set up yourself for failing.
- Okay. So alcohol, lot of calories in alcohol,
particularly beer, you know,
I know that cause I enjoy a beer,
so, you gotta cut that down.
But the other part of it is
you just don't have the discipline.
- Right.
- From the effects of alcohol.
- Well, alcohol, and to me like if you throw in chips
and some other things in there,
it's one of those things where you have trouble stopping.
- Right.
- I mean, alcohol, you have one, you have two,
all of a sudden, you know, it's easy to go to three, four,
same with chips, you know, who can stop? It's got that,
- Right.
- Ingredient in there that makes you keep going. So.
- Oh yeah. That's, you know, everyone knows these things.
- Everyone knows that.
- Now I think the next component is at the bottom, exercise.
Cause you can exercise
- [Both] All you want.
- But if you don't do this part
you're not gonna lose weight much.
- Right. I know people that do Ironman triathlons
which is extreme cardiovascular exercise, hours and hours.
And they're not skinny people.
- Right.
- Some of them are,
but I know some that have a little extra
and actually they say that can be good
for those longer distances.
- Right.
- But the whole point is exercise alone
is not gonna cut you away.
- No, no.
- You've got to tie this together.
So, regularly exercise.
I'm gonna say minimum of three times per week
probably you know, five or six days a week is better
but you don't have to be out exercising really hard.
You don't have to do the hard, aggressive exercise.
I personally aggressively exercise once,
maybe twice a week and the other days are easier
and I always break it up from different activities.
- And this is where you gotta know yourself
because I'm a creature of habit.
- Yeah.
- So, if I don't do something almost every day,
I'm not gonna do it.
- Sure.
- I couldn't do something three days a week.
It wouldn't, it wouldn't work for me.
- Yeah.
- And so you have to know yourself
and also, I think it's good, Brad.
I mean, if you're really trying to lose weight
it is good to try to throw some cardio
and some weight lifting in there.
- Yeah.
- The weight lifting is gonna help you,
I think, lose a little more.
- Right.
- You know, will move, push the needle a little bit
- And weight lifting, don't get scared of that.
You don't have to lift weights,
it's actually technically resistive.
- Resistance training.
- So, you know, if you've got some bands,
they can be an excellent way to,
- Right.
- To strengthen and lose that weight doing
that resistance training to be, you don't have to go out
and buy barbells and all those types of things,
we can do something as simple as this.
And I think these are actually,
have a lot of better benefits,
which we have videos on as well.
- Right. Exactly, so.
- And then I think having a workout buddy
whether it's your spouse or your partner or whatever
I have a friend that I work out with once a week, if we can.
And cause we talk about, well what did you do this week?
And if I didn't get anything done and you kind of like, oh.
- Well, when I was in college, I remember this all the time.
I'd be tired. And my friend says, come on, let's go.
And then he'd be tired and I go, come on, let's go.
- Yeah.
- And it's just, it always seems you're on different rhythms
and that kind of helps then because you motivate the person.
- Right, right.
You know, for me, it's like,
I'm gonna meet Chris at the YMCA Saturday morning
at 6:30 and he's gonna be there.
I have to be there. It's your job.
- Right. Right.
- You know, you can't let your buddy down.
- Can't let your buddy down. Right.
- Exactly. So, there you go. There's your,
- What's the bonus, Brad?
- Ah, the bonus, the bonus.
Now, this one's guaranteed to work. If you wanna,
- It's guaranteed to make you sick.
- No, it's not, Bob.
It's gonna cut your appetite from here down to nothing.
- Okay.
- What you do is just sit down
and you eat with no clothes on.
Well, you could have, you know,
how about from the shirt up,
- Probably in front of a mirror.
- Yeah. You just see those rolls of fat
and it's like and you just imagine
that food going here right to there.
It's not happening.
- All right. And the final thing we gotta do here, Brad,
by the way, we can fix just about anything
- Except for,
- A broken heart.
- But, now look at this, Brad, this heart is broken.
- Yep.
- And we've kind of fixed it.
- Oh, Bob. Unbelievable.
- Yeah.
- Well, look at that. We could do this.
- Yeah.
- Well, Valentine's Day was just yesterday.
So, we were really working on this.
- We were being romantic, so.
All right. Thanks everybody for watching.