♪ 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.
