Training

right advice

If you post a question on “How Do I Lose Weight And Get In Shape?” on Facebook or any social media outlet. You will get advice from about 30+ unqualified people. People will try to sell you on weight loss shakes, energy drinks, body wraps, weight loss challenges, and DVD programs. Yet do these people have your best interest in mind? Or do they see dollar signs as soon as you post your question?

You need to ask yourself:


1) Are these people fit and healthy themselves?

2) Do these people have any qualifications and social proof (other than a recycled overused picture of someone they never met)

3) Is this person really interested in helping or is their main objective to sell you their inferior product or service at a superior price?

Since, I entered the Fitness and Nutrition field over 15 years ago I have dedicated myself to talk the talk and walk the walk.

Why you should trust myself and my services:

1) I eat and exercise the same way I preach others should. I don’t say you should eat healthy, frequent and balanced meals from the most natural sources and ingredients possible…and then and turn around and eat junk food and fast food every day (or ever). I recommend cooking, preparing, planning and eating most of your meals at home and I also do it myself day in and day out. I dont push or sell overpriced low quality supplements that you don’t need. (I do however recommend a quality whole food vitamin and quality protein powder that could conveniently fill in the gaps of your nutrition if your diet plan is lacking protein and vitamins- However they are NOT needed to be successful). I don’t recommend soda/pop, alcohol, drugs, pre/post workout supplements, soy protein, energy drinks, and also I abstain from them all myself. Though you might catch me once or twice a month having whatever I want when I eat out at a restaurant or event I still almost always do my best to make a good choice. :-)

2) I have plenty of success stories and social proof from my fitness and nutrition programs. Go to my webpage
www.davidmodderman.com and you will see dozens of real people and clients with success stories, before and after pictures, and video testimonials of real people sharing their success with my programs and also success stories from some of the same national programs I have run.

3) The day I entered this field my main goal was to help people get results and reach their goals with the most effective and efficient exercise and nutrition information available, and do be a beacon of understandable truth. To never let people take the easy road of quick fixes, and gimmicks that would be a waste of time and money. If something doesn’t work and I feel its a scam or not effective I will tell you it is and also why.

To The Day I Die I Will Continue To Preach Real Food and Real Exercise. I will have my clients and followers best interest in mind and NOT just how they can fill my wallet.

Your Fitness and Nutrition Coach,

David Modderman

exercise add

Do you jump from running one day to and aerobic class the follow day to spinning the next?

Do you follow a diet for a few days then jump to another one because you’re impatient? It’s too hard? Or you’re bored?

Do you follow random workouts and eat random meals?

How do you expect to measure progress if you never stick with anything long enough? How can you set realistic goals? How will you ever know if you have reached your goals?

You will not see changes in fat loss, strength, lean muscle or even metabolism if you don’t follow a structured exercise and nutrition plan consistently for a specific amount of time.

I have been in the fitness and nutrition field for over the last 15 years and I have seen 3 main forms of exercise and nutrition ADD:

1) Changing your workout too much ADD

I see this one quite often. If someone is doing a Zumba class on Monday, then a Cycling class on Tuesday, and then a bootcamp workout on Wednesday, then Pilates on Thursday. There is NO consistency there. There is no structure. Though I truly believe all exercise and activity are beneficial if it’s done safely and it’s not over done…yet one will NOT see great results with the weekly plan above. Why? Because it’s too random and not balanced. Unbalanced and random exercise will give you unbalanced and random results. It will be very hard to see measurable changes in a plan like this.

2) Changing your gym/personal trainer/bootcamp too much ADD
You just started with a new trainer with lots success stories and things are going well but your BFF just told you about a hot new bootcamp in town. So you jump ship and quit working with the trainer and join the bootcamp. Two weeks into the bootcamp you and your friend get impatient and super sore and tired give up and decide to do this hot new yoga class everyone is talking about instead. So you decide that this might be the workout for you so you ditch the bootcamp for yoga. Do you see the problem? You never give anything time to WORK! I have no problem with someone trying to find a program that is the best fit for them. However, jumping around from the latest fitness craze to the next great workout fad, to the new sexy aerobic dance class…. will get you know where and is a recipe for disaster if you are looking for great results.

3) Changing your diet ADD
You have tried Weight Watchers for a month, and then Nutrisystem for two weeks, then went Paleo for another week. Yet none of them worked for you! Right? Why? Well either you’re using a flawed diet program or you are just NOT giving it time to work. What you really need is a balanced nutrition plan that supports your specific goals and not a random fad diet plan you saw on tv or online.

The best way around workout and nutrition ADD is having a structured and balanced exercise and nutrition program customized to your specific body and goals. A specific and customized plan that you follow consistently is guaranteed to give you the best possible results in the least amount of time.

Need Help?

You came to the right place! 😉

Your Fitness and Nutrition Coach,

David Modderman.

I got inspired by all the feed back I got from the some emails I sent out a few days ago about how so many people fail at their New Year weight loss resolution and end up right back where they were when they started, or worse fatter.

And in that same email I went on to explain the four factors why most people fail at their new year weight loss resolution.

-Your goals are probably un-realistic and so you’re already setting yourself up for failure.

-You’re unprepared. Sure you have a general idea that you want to lose weight. But you most likely do not have a game plan.

-Your goals are unclear.

-You lack support. Because the going WILL GET TOUGH and your support system is what will see you though to your goal.

And so as far as I’m concerned new year resolutions stink!

I have a ton of clients who I help lose weight and get in better shape. And one of the things I teach them from day one is that you can achieve whatever you want to achieve, whenever you want it.

You don’t need permission from anyone. And you don’t need to wait for a new year. So just dump the idea of resolutions and let me tell you about my New Year Revolution weight loss and get back into shape program.

So that’s what I’m calling it; The New Year Revolution Program!

Let me give you some details of the New Year Revolution weight loss and get back into shape program.

I’ve designed the program to overcome the four fail factors mentioned above.

It’s a six week body transformation program specifically designed to burn fat and tone muscles while you workout with me and then to give you the coveted “after burn” effect so you can burn more fat once you leave here.

“After burn” is the state of heightened metabolism that takes place after a really good workout when certain variables take place during the workout session. In fact it’s scientifically proven that you can go into after burn and torch more calories for as much as 18 hours after a workout.

Each workout session is designed to put your body into “after burn” to help get the most fat loss during the six week program.
You’ll also get a customized meal plan to follow, designed to burn even more fat without restricting calories (this is NOT a diet) it’s a fat loss eating program simple and easy.

The New Year weight loss Revolution starts on Monday, January 13th.

Here’s the best part! I want to make sure this program is within reach of anyone who wants to lose weight, burn fat, tone up, get support and reach your ideal weight.

So…I have come up with 3 options…..

*And online (distance learning) coaching option for those who don’t live close and just want the information and to start getting results from a far.

*A personal one on one option in my studio face to face with yours truly. (requirement- a meeting minimum of once per week for 6 weeks)

*A small group (in person) option (2-4 people per meeting) who want to do it together and get a discount per person (requirement-a meeting minimum of once per week for 6 weeks)

Now in addition to this being the most awesome weight loss program EVER. I’m doing one more thing for you…

I’m going to back it up with my own money.

What I mean by this is, I’m so confident that you’re going to lose weight and be totally happy with my new New Year Revolution weight loss and get back into shape transformation program….. that I’m going to give you a full refund at the end of the six week program you can honestly say you followed the program from beginning to end and didn’t feel it was worth it.

Fair enough?

I don’t see anyone else making that promise.

This online option is almost FULL and this post is going out to hundreds of people my list.

SO Don’t DELAY!

Your Fitness and Nutrition Coach,

David Modderman

PS- I am NOT accepting everyone into this program. There are a few things you must do to qualify for this six week weight loss fitness program. You have to agree to be committed to following the program for the full 6 weeks (including the exercise and nutrition plan given to you) and also promise me to NEVER have a new year resolution again, okay? Because YOU can achieve anything you want, whenever you want!

I see it daily in real world and on social media sites. People are running, walking, biking, rollerblading, skipping and some even frolicking through a dewy meadow. However, there still seems to be this fear or lack interest in men and women doing weight training to improve their health. Running and aerobic exercise will always seem to take precedent over lifting weights.

First I need to you to ask yourself is why are you running ? If you’re running because you like to run and enjoy the feeling it gives you that’s great, good for you. if you’re running because you have a goal of running a 5k, 10k, or a half or full marathon to say you did it and get this sense of accomplishment then more power to you. However, if you’re strictly running because you think this is the best and most efficient way to get in shape, get back in shape, stabilize blood sugar, increase or get back your metabolism, and lose fat (not weight) and keep it off long term……..well then you just might be misinformed.

I am sure you hear these two words quite often “In Moderation”. I have never cared for these two words because I usually see people use these two words as an excuse to slack off or because they are already going over board in regards to exercise and even food. We live in a society that many believe “MORE” is almost always better.

We want to have exercise not in moderation but in “Balance” running excessively with no concern for your muscle is not a very effective approach to long term health and lasting changes in body composition.

I see far too many people running, and running and running and they have no goal in mind but to run more and farther and this will somehow eventually give them the body of their dreams or great health. Will it? Lets see some of the effects of long term running on the body.

Effects of Long Term Running:

    Good Short Term Effects

Has the potential to burn fat
Can improve stamina and endurance
Can improve speed
Can Improve mood
Can strengthen heart and cardiovascular system (if done moderately)

    Bad Effects (Short Term and Long Term)

Breaks Down (Burn) Muscle Tissue (if excessive)
Produces Scar Tissue around heart (long term)
Raises cortisol and accelerates aging (short and long term)
Raises inflammation and oxidation stress
Destroys ankle and knee joints (if excessive and on a hard surface over time)
Comprises immune system
Causes metabolic damage
Decrease reproductive size and function

Effects of Long Term Strength Training:

Good effects:
Builds and strengthens muscles
Increases Metabolism and burns fat
Strengthen Bones and Joints
Strengthens heart
Strengthens other internal organs
Strengthens immune system
Increases and improves bone mass (helping prevent osteoporosis)
Helps prevents and treats diabetes
Helps prevent Parkinson’s disease
Increases Testosterone levels

Risks of Weight training
-More supervision is required as the risk of injury is greater.
-Certain exercises, such as lunges or incline bench press, can be difficult to perform.
-There is a need for lower back support, or strong back and abdominal muscles, when performing certain free weight exercises such as squats and or any standing overhead barbell presses.
-There is a lot more to remember about how to do each exercise safely and correctly.
-Free weights can seem intimidating.

Yet, all the above risks for weight training can be reduced or completed eliminated by working with a qualified and competent trainer or coach.

So don’t assume I am saying running is bad but is it the best and only thing to do to see great results in health and body composition? NO. Does it come with far more risks if done in excess? YES.

It’s not only my opinion but backed my science that the most efficient way to improve health, body composition (not just weight), and overall fitness is a BALANCE of resistance training, “moderate” cardiovascular exercise (i.e. 3-5 times per week for 30 minutes), and supportive nutrition. Balance is the key. If you’re running almost daily and currently not happy with your weight on the scale or more important the way your body looks and feels then you should add in some consistent resistance training and a proper nutrition plan. How much weight training? A minimum of 2 days per week full body is recommended to start but I would strongly suggest working up to 3-5 days per week.

Don’t know where to start? Need help with a properly designed resistance training program you can do at home or at the gym? I offer in person or distance (online) fitness and nutrition coaching if you dont live near me.

GET BALANCED GET RESULTS!

Your Fitness and Nutrition Coach,

David Modderman

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Mistake 5#- Not Using Proper Form and Resting Too Much.

One of the biggest mistakes I see and have seen in the gym is people working out and not using proper form when they lift weights. These mistakes are usually made using free weights but I see them made on cable machines, and stationary weight machines as well.

Proper exercise execution and form is crucial for not only safety but seeing the best possible results from your workout.

The biggest form mistakes I see are:

1) Swinging and using momentum during the lifting and lowering of the weight. Though this will allow you to handle more weight but this type of form will get you no where as far as the results go.

2) The tempo of the movement is too fast and momentum takes over. Lifting too fast again prevents you from focusing on the muscle and only the movement. The muscle is always more important than the movement.

3) Using your lower back and lower body to help you through the movement. When someone struggles to lift a weight or to get a few extra reps they tend to use their lower back to help them. This is a recipe for disaster. You need to drop the weight and use proper form.

4) Bouncing the weight off your chest. This is very common when I see someone doing barbell chest press. If you have to bounce the weight then you are using too much weight. Bouncing the weight prevents you from really using all the muscle fibers in your chest and allows momentum to help you.

5) Not fully extending at the top of the lift and not coming far enough down to get the most efficient range of motion. Proper range of motion allows you to work all the muscle fibers in that muscle efficiently. Partial reps are not recommended for most people.

6) Locking the joints out on every lift. Locking your legs out at the top of the squat or locking your arms out at the bottom of a bicep curl. The problem with locking the joint out is one it puts more stress on the joint and two you lose the tension on the muscle and this makes the exercise less effective.

7) Not keeping core tight and looking down while doing standing exercises. During a squat its very common for someone to use their lower back and knees by looking down and leading with their knees and shoulders. This will put stress on their back and knees. Keeping core tight, looking straight forward, and sitting away from your knees (leading with glutes) will allow you to the squat safely and effectively and put stress on the muscle and not the spine, lower back, knees and joints. (see photo above)

I always tell my clients “You need to focus on the Muscle not the motion” You should always know what muscle you’re working and focus on the muscle while lifting and lowering the weight. If you’re not feeling it in that muscle while you’re lifting and lowering the weight then you’re probably not working it very efficiently. Any one can do the motion and movement of lifting the weight but if you are not focusing on the muscle you’re really not doing much.


Resting Too Much.

Another mistake I see in the gym is people resting way too much between sets of an exercise and between exercises. If your number one goal is strength and size resting will allow you to lift more weight. However, it will also affect your endurance and you keeping your heart rate up. So if you want to increase your strength more rest is needed yet I wouldn’t recommend resting more than 90 seconds maximum. If your goal is not strength and size there is no reason to rest so much. Ninety percent of the people that come to see me want to get in better shape, improve their stamina, lose fat, or get ripped. Yet I see so many people at the gym with these goals doing a set and resting for a minute or more. I recommend making your time and workout more efficient by doing super sets, or circuits. This will allow you to go from exercise to exercise and rest a muscle group with out resting your heart. This will also allow you to get a great intense workout and not to mention you will burn more calories, challenge your heart, and get your workout in a much quicker period of time .(30 minutes or less)

This concludes “The 5 Biggest Mistakes People Make In the Gym.” If you were making some of these mistakes I hope you will apply the new information you have learned and make your workout routine more efficient and effective!

Now let’s go get it!

Look for the next series “The 5 Biggest Nutrition Mistakes People Make In and Out Of the Kitchen” coming soon!

Your Fitness and Nutrition Coach

~David Modderman

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Mistake #4 -Doing only ab exercises and thinking the crunch machines will burn fat.

In Mistake #1 – I discussed how doing only cardio and no weight training is not an effective strategy to see results no matter your goals. Resistance training is a must. Yet, some think just doing abdominal and stomach exercises are all the resistance training they need to do. The thought process is “I want to lose my stomach so that’s all I need to work.”

It’s impossible to go to a busy gym and not see someone doing stomach exercises. When I used to work at the big box gym I was amazed by how many people I would see just doing ab exercises and cardio and then come to me because they were not seeing results. I still to this day see people using all the different ab machines and doing hundreds of crunches forward and to the side, and back and forth, twisting, and crunching. In their mind they are targeting areas and crunching that fat away.

The spot reduction method has been around for decades and will probably never die. It seems everyone wants to reduce their waistline and marketers know this is by giving us fat wraps, fat burning creams, ab belts, and hundreds of ab devices you can buy off TV. People will always ask me one burning question about all these products do they work? Do they burn fat off your stomach? “NO!” There is not a cream, ab device. or wrap that will burn fat off your stomach. So is doing hundreds of crunches a waste of time? No, because you can definitely strengthen your stomach muscles especially if you are doing the right exercises but these exercises will not burn fat. Even though we are told and people still believe I am here to tell you cannot pick the one spot you want to burn fat and do one exercise to target that area and lose fat in the area alone. Fat is burned by your muscles proportionally throughout your body. How do you lose fat off your stomach then? You can lose fat by following a structured full body (not just stomach) resistance training, moderate aerobic exercise, and solid nutrition.

So if you want to abdominal/stomach exercises to strengthen your stomach and core and not necessarily burn fat what are the best and the worst?

Let’s start with the worst. If you want to strengthen your stomach and core (your lower back, oblique’s, abs, and pelvis muscles) then get off the ab/crunch machines.

The crunch machines you see at commercial gyms are probably the most over used and most ineffective machines for strengthening your core and seeing results at your waistline. Not mention most of the time when I see people using this machine they’re using lots of weight and their momentum to propel themselves forward rather than using muscular control. Secondly, the abs hardly even contract during this exercise, and when they do it is a very brief period. The sad thing is many trainers or gym employees at the gym actually give this machine to their clients or members as an effective way to strengthen their core and burn fat off their stomach. Also, if this employee was educated they would know these machines target only the anterior (front) muscles of the abdominal wall and will do little for their client. I see a lot of people who use this machine religiously everyday and they are actually creating an imbalance because they are strengthening the front muscles and not the stabilizers, back and sides. This will create an imbalance because a crunch machine is a stable hunk of metal and it will only isolate the front muscles, the side, lower back and stomach stabilizers muscle will not be activated this will lead to a weak back and strong front.

The most effective and efficient way to work your stomach muscles and core is to do exercises that work all your stomach muscles in harmony. The best way to do this is to train your core and abs in an unstable environment by using a stability ball, bosu ball and using body weight on the floor or ab board. Doing exercises like squats, and dead lifts are great for your core as well as isolation stomach exercises like stability ball crunches, planks, and bosu ball jackknifes in an unstable environment with proper form will allow you to strengthen your entire core safely and effectively.

In summary:

1) Ab exercises are not effective for burning fat off your stomach. Focusing on eating the right foods, do full body resistance training, and moderate aerobic exercise will be much more effective.

2) If you want to train your core effectively get off the machines and focus on doing full body exercises like squats, dead lifts, and isolation exercises like stability ball crunches and planks.


Look for Mistake #5 Coming soon!

Your Fitness and Nutrition Coach,

~David Modderman

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Those who know me and have trained with me over the last 12 years know one thing for sure I am all about efficiency and balance with the workouts and nutrition plans I give my clients.

Clients come to me because they want to:

1) Lose Fat
2) Build or Tone (maintain) lean muscle

The exercise question I have seen debated over the years is the order you should perform your cardio/aerobic exercise and resistance training if your goal is fat loss.

I have heard the argument you should do your cardio before using the weights because it will warm up your body. I have also heard the debate that if your goal is to increase endurance and stamina you should do cardio before your weights. These are both reasonable debates.
I agree with the first debate you should warm up your body before doing weights. However, that doesn’t mean long or intense aerobic exercise is the most efficient way to warm up your body and prepare it for weight training. I do however recommend a very light 2-5 minute cardio warm-up followed by some dynamic (moving stretches) stretches before doing weight training. This will get your body’s blood flowing and muscle warmed up to prepare it for using resistance and lifting weight.

If your goal is endurance and stamina doing cardio before weights will give you more energy for that cardio session. However, doing weights after long or intense cardio is not an effective way to build strength or lose fat and in my opinion it’s counterproductive and a mistake.
If you’re running marathons or training for endurance races then weight training can help you with endurance and performance. However, I wouldn’t recommend even doing weights and cardio back to back. I would recommend either doing them on separate days or doing those 6 hours apart. This will allow you to get the full benefits of both without risking energy/strength crashes or risk of muscle loss.

Getting back to why most people are doing resistance training and cardio in the first place is to build muscle and burn fat.

If fat loss and building muscle is your goal then the order you do weight training and cardio is crucial for seeing the best and most efficient results.

Let’s look at the science of what happens and what fuels sources your body uses during weight and cardio sessions.

During aerobic exercise there is a lot of oxygen present and you can use two things as a fuel source stored sugar (glycogen) or fat.
During strength training even though oxygen is present your body doesn’t need it to perform this activity because your blood vessels are constricted and oxygen is not being used very much if at all. Therefore during strength training you can NOT use fat as a fuel source it is not an option so you can only use glycogen.

If you are doing aerobic/cardio exercise first you will burn mostly glycogen as its your body’s preferred source of fuel. Follow with weight training and there is much less glycogen to burn therefore muscle will become a source of fuel once the workout becomes intense.

However, if you flip that and you do your resistance training first you will use your stored glycogen for energy (which is your only option) follow it with cardio now your body’s only remaining option is fat.

In simple your body will use much more fat for a fuel source doing cardio after weight training than doing it before.

Does this mean people can’t lose fat or see results doing cardio before weights? No, it just means it’s not the most efficient way and your workouts have a much greater chance of being more effective and productive by doing resistance training first. I always tell my clients it’s not always about training harder or longer but training smarter. Making things more difficult when you don’t need to and doing something that can be less effective in regards to someone seeing the best results will always be a mistake in my opinion.

So I would recommend the following in regards to doing weights and cardio:

1) Do weight training and cardio on completely separate days

2) If your goal is fat loss and building/maintaining lean muscle mass and you want to do them back to back always do your resistance training
before cardio. Also, try to keep your cardio to a maximum of 30 minutes after weights.

3) Separate your weight training and cardio sessions 6 hours apart. This will allow some muscle recovering and allow you to refuel your body.

4) Have a proper supportive meal a 60-90 minutes before exercise and proper meal/recovery shake within 30 minutes after exercise. This will allow energy for your body and will assure you have plenty of fuel for your workouts and not risk using muscle for energy over time.

Look for Mistake #4 coming soon!

Your Fitness and Nutrition Coach,
~David Modderman

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As stated in mistake number one resistance training is crucial to your success no matter what your fitness or weight loss goal might be. Any form of resistance training like free weights, bodyweight, resistance bands, and weight machines can help you a great deal. Unfortunately, when people join a gym they are usually always set up on the weight machines. Now don’t get me wrong, someone who is just beginning resistance training using the machines might actually be good for them to get them comfortable isolating certain muscle groups and learning the movements safely and effectively to start. However, I see way too many people depending machines as their only source of resistance training for months and even years.

The benefits of weight machines are:

1) They are great for isolating muscle groups
2) They are usually safe and stable for beginners to learn the movements
3) They can help you increase strength at first


The Major disadvantages of weight machines:

1) They use the same path of motion over and over and can lead to connective tissue damage because they are putting stress on a single joint.
2) They don’t usually activate the stomach and core muscles, and stabilizer muscles you use in the real world correctly or efficiently because they are too supportive and stable.
3) Only work one muscle at a time

Even though using weight machines have their benefits and disadvantages in simple they are still not the most effective or most efficient way to see the best results. When using weight machines most seem to focus on just the movements and not the actual muscles they are working. I always find it humorous when I ask someone the routine they are doing and the can show the movement they do but cannot tell me the muscle they are working. (ie. I do this one, and this one) Ninety five percent of the clients I work I will start them out using their bodyweight, dumbbells, resistance bands, cables, and the stability ball.

Why do I feel it’s crucial for people to get off the machines? If you think how you move in the real world you walk, run, get out of bed, squat to pick something or a small child off the ground, push a lawn mower, pull on a car door, shovel snow, put something on a shelf over your head. Most sit in a chair or desk all day at work and never use their core muscles (your stomach, lower back, pelvis muscles). Why would you go to the gym and sit down again and train your body the same way? If you want to see the best possible results in how your body looks and feels, and performs every day then you need to get off the weight machines and challenge your body with more free motion natural movements.

The advantages of body/free weight training are the following:

1) If used properly will strengthen your entire body as a whole. Free weights and bodyweight training will strengthen your core (your body’s center of gravity) and work all the stabilizers muscles in your body because these muscles must stabilize the free motion of the weight and body. This will allow your body to move naturally through every plain of motion, like squatting, pushing, pulling, and rotating.

2) They will be easier and safer on your connective tissue and joints. While most weight machines are single joint exercises because you are using a stabilized piece of metal. Free motion exercises work multiple joints to help stabilize the weight there for will put less stress on connective tissue.

3) Will make you work harder and help you burn more calories. Studies show your body burns more calories in a standing and unstable environment.

4) Are more versatile and will allow you to have more variety because you will be able to do unlimited amounts of exercises with very little equipment.

In summary any resistance training is beneficial however if you get dependent on only using weight machines you are doing your body a disservice and you will probably never reach your full potential in regards to fat loss, strength, and positive changes in body composition.

GET OFF THE MACHINES AND TRAIN YOUR BODY THE WAY IT WAS SUPPOSED TO BE TRAINED!

Look For Mistake #3 “Doing Resistance Training and Cardio in the Wrong Order” coming soon!

Your Fitness and Nutrition Coach,
~David Modderman

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As a fitness and nutrition expert for the last 12 years I have seen many people make the same fitness and nutrition mistakes over and over. Many after all these years are still not being properly educated on the things they must do to see the best results in and outside of the gym or workout. Some are receiving the education but not applying it.

Over the next week I will be sharing the “The 5 Mistakes People Make at the Gym” If you take this information and apply it and correct these mistakes you could make some serious leaps with your fitness success. On the other hand if you just read them and think “That won’t work for me” you are probably right……………..because nothing will WORK UNLESS YOU DO.


Mistake #1- Doing only cardio and no resistance training

Ninety –Five percent of the people I work with, who contact me, or I talk to at the gym usually want to do one of 3 things:

1) Lose visible fat (not just weight)
2) Build Lean Muscle (or their words tone up)
3) Look and feel better (about themselves and in the mirror)

No matter your specific goals adding resistance training to your weekly workout is crucial for long term success. A proper resistance training program should be the foundation of any individual who wants to see results and changes in the way their body looks and feels. Resistance training if done properly and is balanced with the right nutrition is great for building and maintaining your lean muscle tissue. Your lean muscle tissue is literally your fat burning engine, without muscle your body can not even burn very much fat if any during your cardio/aerobic sessions. Muscle is an active tissue that can help your body burn calories all day long even at rest.

I am amazed how many people who contact me say they want to lose fat/weight yet they are training to run some 25k race. If your goal is to run that’s great but training for a marathon and losing fat/weight are two separate goals in which you must have two separate strategies and plans in place to be successful and each. One must also realize running long distance is not effective for long term fat loss (not just weight). Studies show excessive cardio can actually breakdown muscle and cause your body to store more fat in the long run. I have never met anyone who lost excessive amounts of fat and kept if off by just doing cardio. Sure you will burn lots of calories by running for 45 minutes then taking a cardio class for another hour afterward, yet it’s a seriously flawed strategy if you’re seeking the best possible results and having a very efficient fat burning workout.

I personally recommend that cardio sessions do not exceed 30-45 minutes if your main goal is fat loss. How much weight training should one do? I personally believe most need 3-4 days of weight/resistance training per week to see the maximum benefits. These benefits include increased lean muscle tissue, increase in metabolism, increased muscle strength and endurance, and increase in bone mass. The 1-2 days of resistance training per weeks is very common and a good start (some is better than none) yet it is not enough. If you go to the gym for an hour 3 times per week then 30 minutes of resistance training and 30 minutes of cardio is using that hour much more efficiently than just do cardio for one hour alone. Lift weight, use body resistance, challenge and protect your lean muscle and your body composition will thank you for it!

MISTAKE #2 Coming Soon!

Your Fitness and Nutrition Coach,

~David Modderman

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Please Don't Use This Non Effective Machine

With over 10 years of experience as a fitness professional, I have been asked by hundreds if not thousands about how to use “the machines.” I have also met a lot of individuals on a regular basis who only use the weight machines.

When I ask somone what exercises they are doing, and they tell me, “I do this one.” They then demonstrate the movements simulating the use of the machine. “Well, David, first I do this one (they raise their hands overhead), then I do this one (they push out to the front) and then I do this one (they perform an imaginary pull down from some unspecified space overhead). As they explain and demonstrate the movements, they sincerely believe they have been working out efficiently, but they cannot tell me what muscle group they have worked. Interestingly, most of the people I have worked with, one on one, set up Fitness Coaching appointments with me because they are not seeing the results they were looking for when they first joined their gym or health club.

Here’s the reality. If you’re looking to improve form and function, if you’re looking to have a body that continues to perform at its best, believing solely in “the machines” as an effective workout may be a bad decision that will lead you to nowhere.

I am not saying machine workouts overall are bad. They are not. Even though they have the benefit of potentially working the muscles, they do not ask the body to move as the body moves in the real world.


Picture a seated chest press movement where your back is supported by a pad, your legs are fixed position in place with your hips at a 90-degree angle of flexion, and you thrust the handles out in front of you until your arms are fully extended. Where in the real world does that movement take place? For most of us, it never does.

Real world movement starts at the body’s center of gravity, and is supported by contraction of the muscles of “the core.” The “core” refers to the deep lying abdominals, the pelvis and lower back muscles that work to support the midsection, to stabilize during twisting movements, and to maintain balance as you bend, lift, reach, or throw. In real world movement the back is not supported by a pad, your body should have some freedom of movement, allowing the lower back muscles and abdominal muscles to develop functionally.

The way your body moves when you walk across the room is not limited to one muscle or muscle group. Most would say they would be using the leg muscles such as the quadriceps, hamstrings, and glutes to walk across the room. Unfortunately, if those were the only muscles you would use to try to walk you would fall flat on your face. If you were not using your abdominal muscles and the muscles around your spine to hold you uptight you would probably take a nosedive to the ground. If your not using the shoulder muscles in order for you to swing your arms, you wouldn’t be able to maintain balance. Real world movement involves all your muscles contracting in harmony. “The machines” isolate individual muscles. Machine movements can serve as a part of an effective routine, but they will never be the answer for you as a whole.

Why do I feel this information is important? I’ve seen many cases of connective tissue disorders and overuse injuries from individuals committed to years of working out on the weight machines. Most exercise machines put the force on a single joint or two joints. By performing movements using dumbbells, stability balls, medicine balls, and other forms of resistance, you spread the workload throughout your body and involve far greater muscle stimulation. You also find these exercises are more beneficial in your all daily activities that involve movement, making daily tasks less of a burden. You find getting out of your car, or bed in the morning requires less effort. Lifting a bag of groceries or a child becomes simpler. Your golf swing or tennis backhand develops a better sense of flow.

In summary, the machines have their place, and can certainly be can be used in a solid exercise program, but give me a pair of dumbbells, a stability ball, and some elastic tubing and I can teach anyone to achieve far better results anywhere.

If you are experiencing pain or discomfort in the hips, knees, shoulders, or elbows while performing specific exercises or machines, stop performing this exercise and seek a professional or medical evaluation.

Remember, a complete routine will have a balance between both resistance training and aerobic movement.

If you are asked to perform a given movement, you should learn and understand precisely what muscles are being worked and how those muscles can be best stimulated without risk.

Each and every program that I prescribe to my clients involves real world movements. If your only doing machines you are missing out on seeing true results and you are putting yourself at greater risk for injury.

Your Fitness and Nutrition Coach,
~David Modderman