The 5 Worst Pieces of Fitness Advice

Howdy 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. Today we’re gonna talk about the five worst pieces of fitness advice. That’s not–you don’t like five you want seven don’t you.-Well we could come up with seven but we better stick at the five and we don’t want to have this carrying on too long. That’s right, by the way if you’re new to our channel please take a second to subscribe to us. We provide videos on how to stay healthy fit pain free and we upload every day. This little sign contains the media platforms on, the social media. Definitely want to join us on Instagram, we just started official Bob and Brad. We’re gonna have some neat pics on there-that means pictures-yeah. I like to use the lingo of the young kids now. Yeah you’re getting into that pretty good Bob.-Alright and we’re also gonna go ahead, you want to join us on Facebook Bob and Brad because Bob and Brad we hope that we’re gonna hit a million subscribers pretty soon-We will. And Brad I like the positive attitude.-You believe it. And so we want to make sure you join us because we’re going to be giving away lots of crap. No good stuff good stuff-Oh Bob. Is that the lingo? Is that the lingo Bob? Alright let’s get to the topic at hand.-5 worst pieces. Number one if you want to lose weight you have to exercise. Exercise yes is definitely good and yes exercise can help but if you want to lose weight you definitely have to put less calories in your piehole.-Oh Bob. You do though, I mean weight loss is more of an eating thing than it is an exercise thing, wouldn’t you agree?-Right and I think moreso as you get older in your 30s and 40s, so you know maybe in your 20s people are less likely to gain weight and still eat a fair amount, but I think age has a definite influence on this-This is neither here nor there but we visited our daughter out in Portland– In Seattle I’m sorry and we went to both places and I saw more out of shape people jogging in that area than I ever did in my life. I think they all have, work for Amazon and stuff like that, so they’re doing desk jobs all day long and they’re probably eating, and then they go for a run at night thinking that that’s solved it but I mean I’m not kidding you every person I would see, I’m sorry Seattle, we like Seattle, a nice city but there was a lot of out of shape people running. You would notice it. I bet you if I brought you there you would notice it.-They might be in shape but they’re larger girth-Yeah, yeah better shape than–I mean running’s better than not running. Okay, number two and we’ve heard this for years no pain no gain. It’s really a bad strategy for lifelong exercise. You know I don’t want to put down another fitness program but you know p90x-mhm-really intensive, really works well. People I’ve seen that have been on it Have been, you know really got buff, but they don’t stick with it cuz it’s just too hard and it’s just too much pain.-Right there’s some personalities that I have a friend that does it. 13 week program he sticks with it and that’s the only person I know everyone else is yeah it’s a really good thing to do, they made it through six weeks of it or whatever and then they sit on the shelf-that’s right-the program I think no pain no gain is you know on the movies it’s really good in high school and the professional football–professional people, but the average person you know I personally I work out really hard once a week and that’s with a friend of mine that can do the p90x, and I really enjoy it but I only do that once a week. The rest of the week I back it off and I enjoy it and I still get a good workout but I’m not going that extent.-That’s a good point Brad. Well we recommend is moderate exercise you know for forty minutes four to five times a week, and that moderate exercise can be walking jogging swimming dancing volleyball shooting baskets you know more stuff like that. All right number three you need to carbo-load. And you know probably not, unless you’re gonna be exerting yourself the next day for greater than 90 minutes, like let’s say you’re gonna be doing a like a marathon or triathlon, then you probably need to carbo-load and there are not a lot of people in society that do that, unless you’re in that community, then you know a lot of people. But in general looking across everything you know 30 minutes is oftentimes a typical workout for a lot of people. Yeah if you’re gonna do a 5k race the next day you don’t need to carbo-load. What’s better is that you eat a regular meal and then cut back on your training that day, because then your muscles are gonna have time to store carbs. And if you’re talking at that competitive level even if you’re the average person but you want to go and do a 5k and really get your time down and you’ve been working out, you’ve got to look at you know, you’ve got to do some reading, you’ve gotta do some research and then see how your body works cuz I know different people-I agree with that Brad-different ways that their body responds. I think we’re gonna find out in the future that’s the way things are is that you can’t have one recipe for everybody, cuz I have found things that have been working for me and then I’ll hear the plant-based people that’ll go a little crazy and say no no no no that that’s not gonna work. Well it’s working for me, my markers are down. Everything’s good so-I just spoke to a gentleman 60 years old a long-distance runner ultra runner he ran his first 100 miler this year. He’d been working on it for seven years and he always broke down at like mile 60 or 70 but he’s talking about another person he knows in that community, it’s in the La Crosse area, and guess what this guy uses for diet while he’s running?-Because you got to eat while you’re running throughout the day. Pizza and mountain dew. I think he was younger-I don’t agree with that-Oh I don’t either but I mean he’s done it. He’s run 100 miles and that’s what he’s eating during the race is what he’s told me. We’ve got to get this guy on.-Yeah we do we gotta find out more.-He’s not the pizza guy but the guy that’s 60 years old, and doing ultras it’s like you know, he’s not the one eating the pizza. Ok oh good.-He’s got a different recipe for his running but anyways I think it is unique to the individual. Next time number four–next one number four. You’re gonna have people that are gonna say the best time to workout is definitely the morning and then you have people, no no, the best time to workout is definitely the evening and they both have you know sound reasoning. In the morning they’ll say well it establishes your metabolism and you know you have increased energy, you know give you a natural high that goes right into the afternoon, and then there’s people that say no no, you want to work out at night because it’s gonna burn off the day’s calories and then you’re gonna sleep really well. So and they both have merit but to be honest it’s gonna be more an individual thing.-I think so too. Sometimes just when can you fit it in the day? Not regardless of how the physiology works out. I like to do it in the morning just because it’s out of the way then, and I don’t have to think about if I get a busy day or something comes up in the middle of the day that runs into the evening then you just you can’t get it in. I’ve done both and I’ve also got to the point where you got so tired at night you couldn’t do it. But you know just some rules of thumb here, you want to avoid high intensity training, right before you go to bed because it can set off chemicals that can make it hard for you to sleep. Although I’ve never had that problem, I mean seriously, when I work out at night I could fall asleep two seconds after I’m down.-Really?-Yeah.-I usually don’t workout that late so I don’t know. The best time for weight training is when you can put forth the maximal effort and you know I remember I used to lift a lot of weights and I tried lifting in the morning one time, it was terrible. I mean I tried it once and that was it so for me it’s gotta be more in the evening. And number three try to avoid exercise right after eating the meal, you got all that digestion going on and stuff like that. You certainly could do it if you’re doing a small meal, if you’re breaking the meals up you certainly could work out.-Right. I think that one kind of is one that most people would agree with, you know and a lot of this you know there’s a lot more breaking down are you a weight lifter, are you looking to build your muscles are you an aerobic type of person , or are you just trying to get some you know going for a walk, you know so again I really think it’s individual to the person’s chemistry their body and then as well as what their goals are. That’s a very good point. Alright the last one’s just kind of my personal pet peeve. Do you wanna give me a Booyah Stik here Brad?-Of course Bob. All right gotta say the word: Booyah! All right so let’s say this is a weight bar and you know we’re gonna have people we’ve talked many times about one of the worst positions to put your back in while you’re lifting weights is this rounded L position so like you were doing like what would this be, rows? Right or the good morning where it’s over your shoulders. Yeah it’s like this and then you’re doing these right? Yep you’re going all the way down to there, yes. With a rounded out back and I’ve had people that argue with us online and elsewhere that say well how are you supposed to strengthen your back, you know in those bad positions if you don’t put it in those bad positions? It’s just-we’ve got a number of videos on options where you can strengthen the back muscles, without straining the spine and particularly in the discs. Right and anybody who talks that way I can guarantee if you do those for a while you’re just gonna hurt your back. There’s just no way you’re gonna strengthen your back enough in that position, and we’ve based a lot of this on science, we had Nakasam’s studies, that show how much stress there’s on the disk when you’re in those bad positions. Well I disagree with you a little bit Bob. I think there’s a number of people who are genetically sound they’d use good mechanics and they’ll do them for years and they’re not gonna hurt their back but across the board generally the average person oftentimes doesn’t use good body mechanics I’m gonna say 90%-Eh okay.-We don’t know,-We don’t know, but we’ve been in therapy for a long time and we see a lot of injures, so we’re talking to help the masses out here. I’ve just had people that literally it’s almost humorous because they’ll argue and they’ll say yeah after I had my back surgery, you know and they just throw that out there casually. I’m like well so you had back surgery, I mean so you did hurt your back that way, so anyway, all right so those are the five worst pieces of advice, coming from Bob and Brad who are probably the worst people to get advice from right? Well Bob you know we’re working on it every day but again we’re still working on that.-We can fix just about anything-except for-a broken heart. Right there. We’re working on it though. Thanks.


  1. Hmm. Once again Bob uses language that disgusts Brad. 🙂 40 minutes 4-5 x a week?? Very few people can or will stick to that, especially if they are over age 50 and/or have back or joint issues. Also, as studies have shown, once a day for 20-30 minutes 3-4 x a week or 15-20 minutes daily 7 times a week is almost as good as long as they are in their target heart range and will stick to it, along of course with a healthy diet. You probably won't concur, but it's what people will stick with "for life" that is better than anything else – just like with how people eat or diet. It needs to be consistent and for the long term, taking into account a person's physical conditions. Brad said "We've been in therapy a long time." I can believe that. 🙂 🙂

  2. Keto is the latest research for endurance. Carbs out. Burn fat not carbs.

  3. Yep, in your 20's you definitely don't have to worry about the dietary stuff anywhere near as much. Middle age however? That's a whole other ball game. LOL!!!!!

  4. I used to eat pizza & mt Dew.. I also used to weigh 700 pounds!

  5. I don't want crap, I have enough now !!

  6. Booyah!

  7. #InstaBob

  8. running is unhealthy

  9. I lost 55 pounds (it took a year) and didn’t do one bit of added exercise. I’m pretty active for a 53 year old woman. But I’ve learned, you cant out exercise your fork!

  10. “I know a guy from my CrossFit class that has the same herniated disc that you have and he does squats, so you can do them too. You don’t need to listen to your sports and pain management doctor.” — a coworker doing CrossFit for less than a year.

  11. Hey Bob and Brad, What’s wrong, when when you lay on your left side you get an ache/pain in your chest and when breathing, but when your sitting vertically it doesn’t hurt as bad except for a pain in the upper left of your back?
    Best wishes

  12. Can you move a broken toe?

  13. Hahaha, Great Video, I love the way you explain how some exercises can be harmful and give alternatives. Happy new year and best wishes for 2019!

  14. Hey guys ypur videos have really helped.
    Could you do a video of a good lengthy daily stretch routine, for someone who has around half an hour to do it thanks.

  15. It’s true with age it differs. In my 20’s I could eat anything and I wouldn’t gain weight. I’m 34 and I have to be a little more careful because I can easily put on weight now. I exercise a lot and I find that it’s true to exercise anytime you can. There’s different benefits to exercises at different times and people have different preferences. Personally, I enjoy mixing it up, but mostly at afternoon & night. Your videos are great and very helpful

  16. I have O+ blood. Best to work out in the am.

  17. Thanks for watching out for us guys! ❤️

  18. While we're on the subject of hurting the lower back and spine, any abdominal exercise where you lay on the floor can also be really bad unless you keep that back flat on the floor, tuck your chin if your back bothers you or keep your head down so you don't pull on your neck, and really make sure you're working on just the ab muscles.

  19. Have you ever done a video on exercises for lower spinal stenosis? Thanks,

  20. I can try the same workout in the morning that I typically do in the evenings & I can’t go as long or as fast. I don’t know what it is about me, but the only exercise I can do early before work is yoga.

  21. Great informative video. Thank you for doing this for all of us. You guys are awesome!😍

  22. I exercise the way brad does. One intense day a week with plenty of time to recover…the rest of the days swimming basketball jogging.

  23. Great video, guys! But, let's discuss the really important things. Pat Fitgerald in Green Bay: Yay or Nay?

  24. If I weigh myself Friday, I do all my lifting early in the week. By Thursday I'm a vegetarian. I eat my steak on the days I lift. I lost 40 pounds this way.
    Monitor salt intake, eat a Banana the day before you weigh yourself. Drink plenty of water.

  25. Happy New Year to both of you

  26. 5:55 pizza and mountain dew is great fuel for any distance over 30km in my not so humble opinion. My first marathon distance, I had to stop and eat a whole pizza half way. That said, if you want to eat terribly, you should be looking at 600 mi/1000 km minimum a year or you will get fat on that diet 🤣

  27. thanks again from wis, again think the packers are done for —– although so are the vikings– m,k

  28. Thanks guys…

  29. Since the 1970's there has an obsession with "Low Fat," which in turn created foods that are packed full of sugar. I am NOT a proponent of "Sugar Free," either as they usually contain basically poisons and make your body crave more calories. Mindful and educated eating helps you at least eat healthfully.

  30. form is importan in barbell movements

  31. I was reading some research recently and it said that when you practise physical exercise, diets can be easier to maintain, at least for some people. This was not being described as a physiological process, but merely a psychological process. Therefore, yes physical exercise is not as relevant as dieting for weight loss, however, it offers psychological benefits and it should be given as much importance as dieting (unless the subject doesn't need any psychological support for diet maintenance, which I think is rare).

  32. You guys are awesome 😂😂😂

  33. I live in Seattle and I am in way better shape than you two😜

  34. Hello an hour south from Seattle , jog 5 miles a day and in shape. I use your channel a lot and it’s helpful. Just used the video on planter ligament care and rehab. Across the grain message worked well

  35. There's no such thing as a diet there's only lifestyles. Age is no excuse I use it as motivation. When I was 20 I could bench this or run 3km in this amount of time I'm 31 now and I worked towards beating my 20 year old self and for most lifts and runs I did. It just ment getting my nutrition right and being smart. Ps I workout at 8pm. Because of work

  36. You remember John Sarno's book, Mind Over Back Pain where he theorized that a chronic pain developed due to lack of oxygen in tissues brought on by stress and tension? Well, maybe he was partly right, and the most interesting idea I have seen regarding the injury and recovery of tissues and bones in which blood flow is not that great from the start is that the same diet related processes that contribute to atherosclerosis and dementia also cut the circulation to those tissues and result in injury, arthritis and osteoporosis. The research is clear that eating animal products, oil, and salt are detrimental to blood flow and damage the endothelial cells lining the cardiovascular system which then results after years in a coronary event and other chronic illness. Good diet and exercise can improve the blood flow, and the whole plant food diet reduces the inflammation that are to blame for those issues. Therefore, those who eat a high carb diet, low fat, whole plant food diet every day like the Okinawan centenarians or the Tarahumara long distance athletes will have the best circulation and best recovery and healing. Of course there are fit people who eat meat etc, but we don't want to be like Jim Fixx and in good shape til the day we prematurely drop dead of a heart attack or start having other issues like injuries or even cancer. There are many reasons to eat whole plant foods and avoiding cancer is one more, and there is really nothing in the CBC and other common blood tests that will tip you off til too late that you have cancer. Heart disease is our leading killer and is 100% diet related, any of the levels on lab tests your doctor says are "normal" are only OK to people in a world where normal is sick and on the way to disease. Are you really sure your lab results are good? If your tot. cholesterol is not below 150 for a significant period of time without drugs then you should consider dropping the animal product. What about your WBC? If you are not below 4 then this primary marker of inflammation can be telling you something. I wouldn't just assume everything is fine based on the CBC and your doctor's advice. Have you had the latest scan of your heart arteries to detect problems? I certainly hope you are very healthy and wish you the best, but the research is clear that those eating the whole plant food diet live longer and have much less chronic illness. See Dr. Michael Greger on for more homework on this subject.

  37. Really dislike the bad typography over your video pages. Looks cheap. Not classy.

  38. Weight gain is about insulin resistance, hypothyroidism, etc. and NOT calories.
    Sugar: The Bitter Truth
    Low Thyroid Causes Weight Gain

  39. So are people in Wisconsin lol

  40. will snapping wrist eventually heal itself ?

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