♪ 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.
- How to lose body fat in one week at home,
with three simple steps.
Now we do have to qualify this Brad, right?
- Yes we do.
Because there's so many just claimers,
claims about how you're gonna lose weight really fast,
blah, blah, blah, miracles happen.
And we're gonna show you how to do it, but...
- You'll start to lose weight in one week.
I mean, you'll start to lose body fat
but you're not gonna lose all your body fat in one week.
I mean, the best diets,
the ones that work the best are
the one where it becomes a lifestyle change,
not something that you're gonna do for a little while,
lose it and then go back to eating again the same way.
- And if you do lose 5, 7, 8 pounds in one week,
it's not healthy.
- No, it's not.
You wanna start off a lot slower.
I mean, especially that first week
maybe just a couple pounds or a pound.
I mean, just take the gains.
- Precisely. - Take the wins.
- Right, yep.
Get started on the right track.
And these are three steps are gonna get you there,
and get you to be a winner.
- And speaking of winning,
if you wanna continue to win you gotta subscribe to us.
We provide videos how stay healthy, fit, pain-free.
We upload every day.
Also go over to the Facebook, if you wanna win some more.
And we got the Bob and Brad,
if you just look us up on Facebook.
'Cause Brad all this week, we are giving out positive vibes
to those of you who like us.
- Right, and taking away calories.
- Here they come, here they come.
- [Brad] So Bob, one thing that I am not,
Bob does a lot more reading and research on diet.
I'm one of those people,
I just wanna lose some weight.
I don't want to get too technical about it.
But one thing that really helped me,
'cause I was up to 203 pounds, and now I'm down to 183.
- Nice job, man.
- Okay, but it took more than one week.
- So you were at 203, and you went to 183,
which is interesting, 'cause I was at 221,
and now I'm at 201.
So we both lost 20 pounds.
- Sure.
- And we weren't starving either, would you say?
- No, not at all. - Not at all.
- But step number one was probably my biggest one,
is I cut down, I didn't eliminate, but I cut down bread.
- You're talking about carbs.
- Carbs. Yep.
But for me it was bread.
- Yep for me too.
- That was a big thing.
I don't no more bread, but I cut down.
If I have a hamburger, I grill a burger, no bread.
- I do the same thing.
You know, I don't really miss it,
I don't miss the bread.
I do miss pasta.
- Okay.
- And, and it's funny 'cause I used to have pasta a lot,
and I mean, I used to have it almost every night.
I'd say "I could eat pasta every day."
- Sure. - And I did.
And you know, by cutting that one out,
and I do miss that, and I do have it once in a while.
You don't have to eliminate these things from your life,
if you just start cutting down on the refined sugars.
- Right.
Which is another one, those little bars for lunch,
every day I'd have a bar that had a little chocolate,
'cause I'm a chocolate lover.
And this little thing isn't gonna hurt me.
Well, I cut that out.
And I don't even miss it anymore.
But every day I had one,
so I had six a week of those a week.
You know, it's a box of them.
And they're really not that healthy.
- If you wanna get more technical on this,
if you want to look up the glycemic level on things.
- Okay.
- And the higher the glycemic level,
the more the refined sugar.
- So look on the ingredients under...
- Well you can look it up online,
usually they tell you.
And it's kind of surprising to you Brad,
'cause one of my weaknesses is I like peanut M&Ms.
I was like, "Oh, that's gotta be terrible."
Actually, They aren't that bad.
They aren't.
- Oh thumbs up.
- Yeah, I think the peanuts helps keep it down.
It's actually less
than some of the fruits and stuff like that.
Not that I'm gonna go crazy on it,
but it's the one thing that I indulge on.
I like to have a few peanut M&Ms once a week.
- You gotta have your treats - That's right.
- So sugars, anything with refined sugar
you gotta cut it out.
You're not gonna eat candy bars,
and you know, one day a week have a candy bar,
a smaller one is always a better idea.
And this is nothing new to anybody
but you just have to do it.
- It's pretty shocking because
another girl that works with us, another lady,
that's all she did, Pat Beckman.
Oh I shouldn't say her name maybe.
Sorry Pat.
Anyway, she did the same thing
and she just sliced that weight right off.
- Sure.
- And we're not saying ketosis
or anything like that to eliminate carbs.
We just want you to decrease them in your life
and you're gonna find out,
and when I lost the weight was in here, Brad.
This is where I lost it in the,
I mean I can see in some of the old videos,
even that I'm a little pouchy.
- I know me too.
And I still got a few more pounds I really should do.
But my big goal is to be healthy.
I don't care if I've got a six pack, or 12 pack,
or whatever kind of pack here.
But I wanna be healthy and I wanna be able
to move for the next 50 years.
- If you think you're gonna lose belly fat by doing sit-ups
you can forget it.
You have to control it with diet first.
That has to be the first step.
Not to say that exercise isn't gonna help.
'Cause we're gonna show you some things
that you may wanna try.
- Right.
- Do we wanna jump into that?
Or no you got a few more things.
- The only thing I did wanna mention outside of,
breads, rice, potatoes, pasta, all the sugars,
but drink a lot of water, stay hydrated.
- Yeah.
It'll fill you up.
- Right.
Yeah, it fills you up and you need the hydration.
- Right, a lot more healthy - It's a win-win situation.
And the price is right.
You know, you can buy these drinks or powder drinks
you put in with all kinds of proteins and stuff.
I don't think there's anything wrong with that necessarily
but I don't think it's necessary.
- To me it's always better to get stuff naturally,
from your foods and you drink green tea too.
- Yeah, I like green tea.
There's not that much caffeine in it.
And what I do is I take the bag of green tea,
fill it up and I use that big all day long.
And the flavors stays there quite well.
But does you don't you don't get the caffeine
that you get initially.
- That's a good idea Brad. - That's just an option.
So should we go into exercise?
- Yeah, let's talk about some of the exercise.
- Number two, number two.
- Number two, how to lose...
And, and especially if you can do some exercise
that's a little more high intensity.
We're gonna endorse our wall anchor here,
we invented this, and it works out really well at home.
You have to just put it into a stud
and buy some bands along with it,
and you can do such a variety of exercises,
especially high intensity ones.
You wanna show one Brad?
- Right, yeah.
Again, because the title is at home,
these work so well at home
especially if you don't have a lot of space.
I know a lot of people who live in big cities like New York,
they're known for having smaller apartments
as long as you can anchor it,
you know that's what the anchor looks like.
This is the exercise I do always,
is I work here, and I'm working my shoulders
and all the muscles across my back are working.
Okay.
And then I can move back to get a little bit tighter.
And then I like to work the opposite muscle group as well.
- By the way Brad, I'm sorry, this just bugs me.
Your collar's up.
- Oh Bob. I can't believe I did that.
- [Bob] Okay, keep working.
- So then we're working here,
and you know, I like to move a little bit.
- [Bob] He's moving along with it,
so now we're getting a little more high intensity.
We're getting the heart rate up a little bit,
but that's gonna burn fat a lot faster than...
- One thing that I wanna really know mention Bob is,
unless you're a therapist or a muscle kinesiologist,
right now, I'm working my abs.
As well as the arms.
You're thinking is just arm movement,
but my abs are working quite a bit to maintain my posture.
- [Bob] And anytime you do resistive training,
it's helping increase the mitochondria,
so your metabolism goes up, right?
- Right, we ought to keep things moving.
Show me one of your favorite ones, Bob.
- Well, this is actually, this is like ketlebell swings,
but you're actually using bands to do it.
- So you don't have to go buy a big kettlebell,
you can just use these bands.
- But what's nice about this is,
I keep my my legs spread apart here,
and I'm just lifting up like this.
Now I'm using a lot of muscles,
I'm really strengthening the hamstrings, buttocks, and back.
And so it's good for posture and it's good for functional.
- And not to mention the quadriceps.
So we got large muscle groups burning up a lot of calories,
without a lot of movements.
So again, get those large muscles working.
It's gonna get the heart rate up and burn calories.
- So I'm hinging at the hip,
I'm keeping the back straight, keeping my head up.
And I'll tell you, you do 15 of these,
you're gonna feel it.
I mean, you may have to start off with a lighter band,
or lesser band if you're gonna try these.
- Here, let's get this out of the way Bob,
we can see how easy those bands come on and off.
Show the one you like to do also.
- Well, there's a lot of 'em I like to do Brad.
I'm gonna show one here that I,
this is just a real simple one again for people,
if they wanna do one on the upper level here.
I like to do this one where I actually do marching,
and I get a little bit of lats
while I'm doing it at the same time.
So I'm just going like this, Brad.
- Okay.
Good so you're working the lats,
working some big muscles back here.
If you wanna get more exercise
bring those knees up even higher.
- Higher knees, and you can step back,
and I can also do this Brad.
- Throw some jogging in there.
- Yep. - Right.
So the exercise is really important
when it comes to losing weight.
I would recommend at least five days a week.
And Bob is going crazy on his exercises.
Up to 30 minutes in getting that heart rate up,
if you wanna do interval training, that HIIT.
Wow alright.
And have some fun with it.
But you wanna get that heart rate up, and then you can rest,
30 seconds, go at it again for 30 seconds.
Or you can do interval at a 50:50 ratio
of rest versus the time exercising,
get that heart rate up.
And there's variations on that,
you can look that up on YouTube.
We have some good videos just for that.
Bob should go to step three?
- Step three.
And this is something that I've been
reading a lot about lately Brad.
It's really important to
keep your insulin at a steady level.
Instead of spiking it, as soon as it spikes,
it's laying down fat.
So as opposed to eating big meals
where it just weighs you down,
and you lose your energy level.
And this is what I've been doing,
I'll have part of my meal at 11:30 or 12:00,
and then like an hour later, I'll have some nuts.
So instead of having three big meals a day,
you have maybe three smaller meals,
and then have some snacks in between.
And I've seen a lot of diet plans
that are recommending this.
And you have healthy snacks is what you try to do.
And you don't get hungry,
and you keep your insulin level steady.
And it just burns the fat off.
- Now for me, I have a hard time following that.
My big rule is, don't go out to eat.
It's an expensive way to get fat.
I tell myself, don't go out to eat.
If you go to subway, you think,
oh, you know that one guy lost all that weight,
he went to subway.
But look at subway, you got a big piece of bread.
If you go to subway and say,
"Make me a sandwich without the bread."
Then you can go there.
- Right.
Even the, what was that called Balani?
Not the wraps, but-
- [Balani] Flatbread.
- Flatbread, even the flatbread.
I think there's a fair amount of carbs in there.
Maybe I'm wrong on that.
I maybe speaking out of turn on that one.
- I don't care where you go out to eat.
For the majority there's gonna be a lot of fat,
a lot of sugars, and there's sugars like yogurt,
and that's what you get when you go out to eat,
but yogurt, you gotta look at the sugar because
you can get yogurt with as much sugar as a can of Pepsi.
- That's right, it can be very deceptive.
So you wanna make sure that you're reading the ingredients.
And you know, I'm not saying not go out at all,
because we do recommend that you have a cheat meal a week.
It's actually recommended even,
it helps reset your metabolism.
But don't be going out four or five times a week.
- Right.
So, lose some weight, follow these steps,
you're gonna lose it not in one week all together,
but it's gonna come.
- It's a lifestyle. - Yeah, exactly.
- Thanks for watching.