This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2018. For the original video go to https://www.youtube.com/watch?v=dlUi12b0KYw&t=486s
Bob: How to lose belly fat in one week at home with three simple steps. No we do have to qualify this, right Brad.
Brad: Yes, we do. There are so many claims about how you’re going to lose weight really fast, blah blah blah, miracles happen. We are going to show you how to do it but…
Bob: You’ll start to lose weight in one week, I mean you’ll start to lose body fat but you’re not going to lose all your body fat. The best diets that work the best are the ones where it becomes a lifestyle change. Not just something you’re going to do for a little while to lose it and then go back to eating again the same way.
Brad: If you do lose five, seven, eight pounds in one week, it’s not healthy.
Bob: No, it’s not. You want to start off a lot slower, especially that first week. Maybe a couple pounds or just a pound. You want to just take the wins.
Brad: You want to get started on the right track. And these are three steps that are going to get you there, get you to be a winner. Now, Bob does a lot more reading and research on diet. I’m one of those people, I just want to lose some weight and I don’t want to get too technical about it. I was up to 203 pounds and now I’m down to 183 pounds.
Bob: Nice job man!
Brad: But, it took more than one week.
Bob: I was at 221 pounds and now I’m at 201 pounds, so be both lost 20 pounds. We weren’t starving either, would you say Brad.
Brad: No, not at all. Step number 1 was my biggest one. I cut down on bread (I didn’t eliminate it completely).
Bob: So you’re talking about carbs?
Brad: Yes, carbs, but for me it was bread. I cut way back on it. If I grill a hamburger, no bread.
Bob: Yeah same thing. And I don’t really miss it. I don’t miss the bread, but I do miss pasta. It’s funny because I used to have pasta a lot, almost every night. I do miss it but I will have it once in a while. You don’t have to eliminate these things from your like. If you just start cutting down on the refined sugars.
Brad: Right, which is another one. For lunch every day I used to have one of those little bars with the chocolate, because I’m a chocolate lover. I thought this little thing isn’t going to hurt me, well I cut that out. I don’t even miss it anymore. But, every day I had one so that’s like a whole box. And they really weren’t that healthy.
Bob: If you wanted to get more technical on this, if you wanted to look up the glycemic level on things. The higher the glycemic level the higher the more the refined sugar.
Brad: So look on the ingredient list?
Bob: Well, you can look it up online. It’s kind of surprising to me Brad, because one of my weaknesses is Peanut M&M’s. I was like that has to be terrible, but actually they aren’t that bad. I think the peanuts help to keep it down. It’s actually less than some of the fruits and things. Not that I’m going to go crazy with them, but that’s the one thing I indulge on. I like to have a few peanut M&M’s once a week.
Brad: You have to have you’re treats.
Bob: That’s right.
Brad: So refined sugars, anything with refined sugar you have to cut it out. You’re not going to eat candy bars. You know maybe one day a week have a candy bar but a smaller one is always a better idea. And this isn’t new to anybody but you just have to do it.
Bob: It’s pretty shocking actually, another lady that works with us, that’s all she did and she sliced that weight right off. We aren’t saying ketosis, you know to totally eliminate carbs, we just want you to decrease them in your life. Where I lost the weight was my mid-section. That’s where the weight was, I could see it in some of our old videos that I had a little pouch.
Brad: I know me too. I’ve still got a few pounds I really should do. My big goal is to be healthy. I don’t care if I’ve got a six-pack or a twelve pack or whatever kind of pack. But, I want to be healthy and I want to be able to move for the next 5o years.
Bob: But if you think you’re going to 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 going to help, because we are going to show you some things that you may want to try.
Brad: I did want to mention, outside of breads, rice, pasta, potatoes, all the sugars, is drink a lot of water. Stay hydrated.
Bob: It will help fill you up.
Brad: Right, it fills you up and you need the hydration. So, it’s a win, win situation. And the price is right. You can buy these drinks or powdered drinks you put in with all kinds of proteins and stuff. I don’t think there is anything wrong with that, but I don’t think it’s necessary.
Bob: Right, to me it’s always better to get things naturally, from your foods. And you drink green tea, too.
Brad: 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 up my cup, and I’ll use that bag all day long. The flavor stays there quite well but you don’t get the caffeine that you get initially.
Bob: That’s a good idea.
Brad: So, let’s go on to Step number 2 exercise.
Bob: Yeah let talk about some of the exercises. Especially if you can do some exercise that’s a little more-high intensity. We are going to endorse our wall anchor here. We invented this and it works out really well at home. You just have to put it into a stud. Then you buy some bands along with it and you can do such a variety of exercises, especially high intensity ones.
Brad: 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 so as long as you can anchor it. This is the exercise I do. I’m working my shoulders, all the muscles across my back are working. You can move back to get a little tighter.
Brad: Then I like to work the opposite muscle group as well. So, we work the other direction, and I like to move a little bit.
Bob: So he’s stepping along with it, so we’re getting a little more-high intensity. We’re getting the heart rate up a little bit. That’s going to burn fat a lot faster.
Brad: One thing I want to really mention, unless you’re a therapist or a kinesiologist, right now I am working my abs as well as my arms. You think it’s just arms but my abs are working quite a bit to maintain my posture.
Bob: And any time you do resistive training it’s helping increase the mitochondria, so your metabolism goes up.
Brad: Yum, we have to keep things moving. Show us one of your favorite ones Bob.
Bob: This is like kettle bell swings but you are actually using bands to do it.
Brad: So, you don’t have to go buy a big kettle bell, you can just use these bands.
Bob: What’s nice about this is, I just keep my legs spread apart here and I’m lifting up like this, now I’m using a lot of muscles. I’m really strengthening the hamstrings, buttock, and back. It’s good for posture and it’s a good functional movement.
Brad: Not to mention the quadriceps. So, we’ve got large muscle groups burning up a lot of calories without a lot of movement. Again, get those large muscles working, it’s going to get the heart rate up and burn calories.
Bob: I’m hinging at the hip and keeping the back straight, keeping my head up. I’ll tell you, if you do 15 of these, you are going to feel it. You may have to start off with a lighter band if you’re going to try these.
Brad: I’ll switches these bands to the high anchor. The bands come on and off these anchors really well. Show the one you like to do here Bob.
Bob: There’s a lot of them that I like to do, this is a really simple one for people if you want to use the upper anchor position. I like to do this one while I’m marching and I get a little bit of lats at the same time.
Brad: Good, so you’re working the lats, working some big muscles back here too. If you want to get more exercise you could be your knees up even higher.
Bob: Higher and you can step back or even jog a little.
Brad: So, the exercise is really important when it comes to losing weight. I would recommend at least five days a week, and up to 30 minutes. Getting that heart rate up. Bob’s going crazy on his exercises. If you want to do interval training, that HIIT, and have some fun with it. But, you want to get that heart rate up and then you can rest, 30 seconds, then go at it again for 30 seconds. Or you can do interval at a 50/50 ratio of rest vs. exercise time to get that heart rate up. There are variations on that, that you can look up. We have some good video just for that. Bob should we go to step 3?
Bob: Step number 3 is something that I’ve been reading about a lot 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 kind of just weighs you down and you lose your energy level, what I’ve been doing, like I’ll have part of my meal at 11:30 or 12:00 and then 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 you have some snacks in between. I’ve seen a lot of diet plans that are recommending this, and you have healthy snacks. You don’t get hungry and you keep your insulin level steady. Then it just burns the fat off.
Brad: 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’ve 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.
Bob: Right, even the flat bread, I think there is a fair amount of carbs in there, but maybe I’m wrong on that? I may be speaking out of turn on that one.
Brad: I don’t care where you go out to eat, I mean for the majority there’s going to be a lot of fat, a lot of sugars. Like, look at yogurt. Not that you get that when you go out to eat but, if you look at their sugar, you can get a yogurt with as much sugar as a can of Pepsi.
Bob: That’s right. It can be very deceptive, so you want to make sure that you’re watching and reading the ingredients. 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 to reset your metabolism. Just don’t be going out four or five times a week.
Brad: So, lose some weight, follow these steps you’re going to lose it not in one week all together but it’s going to come.
Bob: It’s a lifestyle. Thanks for watching.
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