Do you know the average adult gains 7 pounds of fat between Thanksgiving and New Years?
7 pounds of Fat in 6 weeks!! Yikes!!
A recent study shows that most never lose the weight they gain over the holidays. If you add this up over the years this 7 pounds each year could be close to 20 pounds or more!
But there is a small percentage of the population that never gain any weight during the holidays!
So how can you be the lucky group of people who don’t gain any weight? Do you have to be selected randomly like the lotto? Or follow the latest fad or starvation diet??
NO!
The solution is not some magic diet or pill its about doing things the right way.
You fail to realize that you are in control of your metabolism; you are the creator not the victim! If you eat the right foods most of the time and you eat smaller frequent in the right balance you can actually burn calories by eating!
Right now get out your calendar or weekly planner and plan all the days you will be attending all those holiday gatherings. Realize these gatherings will account for around 10-12 meals during these 6 weeks. So these 10-12 meals you will be allowed to indulge yourself and enjoy your family and friends.
When you begin to change the way you view your relationship with food, understanding that quality food aids in long term weight loss and frequent and smaller portions support an elevated metabolism, you’ll begin to seek a meal 5 to 6 times per day. And over 6 weeks during the holidays this accounts for 220 meals in total. If you’re putting in the better choices most of the time, believe me, you aren’t going to add to your waistline during those 12 indulging holiday meals!
The bottom line is you don’t need to deprive yourself or experience all those guilty feelings when you decide to eat some of your favorite foods. Make wise food choices most of the time, add some resistance training and cardiovascular exercise into the mix, and you too will become one of those envied people who, “eats whatever they want and doesn’t get fat!
Enjoy the Holidays!
Merry Christmas!
Your Fitness and Nutrition Coach,
~David Modderman
Filed under Lifestyle, weight loss by on Dec 21st, 2009. Comment. 
I say this time and time again to clients but it’s what I believe in and and in my opinion what really works! You SHOULD NOT do long distance/long duration cardio if your main goal is fat loss. If you want to run a marathon for the challenge and to say you did it that is great! But this a very inefficient way to lose fat and keep it off! This is not to say that everyone who runs long distance and for long time periods is overweight, there are many thin runners as well. As a fitness and exercise expert and being part of a society that doesn’t exercise enough I do have a hard time sometimes telling people not to do long duration cardio, so long slow cardio is always better than not doing it. I just feel long slow cardio is counterproductive if your main goal is losing weight and I want people to understand the science of it and make the right choice for them and their goals.
However, there are millions of individuals out there, running and running in misery because they have been led to believe that this is THE BEST and MOST EFFECTIVE way to lose fat. Unfortunately, working with hundreds of clients over the years the research and evidence that I have seen is that many actually are running into more fat! Even if your a long distance runner and your not overweight, many who do not proper resistance training and core training are very frail and weak because their body feeds off their muscle tissue to use for energy.
I have mentioned quite a bit about a much more more effective type of training that burns fat up to 9 times faster than the steady state cardio. I reward this type of training as one of the biggest factors in getting my clients results and helping them keeping the weight off long term. Keep in mind, most individuals come to me for help are those who already exercise and are frustrated with their results or the lack their of. I also get quite a few clients who are just looking for something different that is fun or new. Imagine how much more challenging it is to get someone results who is already extremely active compared to someone who has been sedentary, but with the right effort and right approach they can get great results, sometimes cutting their workout time down is the answer! Sometimes when it comes to weight loss less is more.
I have found that around 80% of those who come to see me who are overweight or obese, I am able to help. Another 5% don’t listen to what I say or bail out, and the other 15% appear to be doing everything right and are still not getting results. It is very frustrating for me as well as the client. These types of challenges always keep me looking for more answers and research.
I recently came across a a Doctor online that seems to have it right. I found a video of him talking about this very topic of long slow cardio for weight loss.
In this 10 minute video Dr. Pompa explains very well the point I was just making about why you should do interval training over standard cardio.
Enjoy:
I will never promote long slow distance runs for weight loss. Therefore I will not ever promote the long distance marathons for anyone. However, I feel the 5k race can be very beneficial if you keep your time down and get adequate recovery, nutrition, and resistance training along with it.
Care to share your opinion?
Please comment below!
Your Fitness and Nutrition Coach,
~David Modderman
Filed under Training, weight loss by on Nov 3rd, 2009. Comment.
Learn How To Use a Pumpkin to Scare Your Fat Away!
There is no excuse that you can not get fit because you have no exercise equipment.
You can use almost anything with weight to exercise with if you know what do.
In the spirit of Halloween I stopped by WZZM Channel 13’s “Take Five and Company” to show you how you can get a full body workout just using a Pumpkin!
Please Watch The Video Below:
Looking For More Exercises to Do?
You can download Your Free Halloween Pumpkin Workout Here:
Free Halloween Fat Blasting PUMPkin Workout
Your Fitness and Nutrition Coach,
David Modderman
Filed under Training, weight loss by on Oct 20th, 2009. Comment.
I recently wrote a blog post and asked the question “Is Your Diet Pop Making You Fat?”
You can read that post here:
~For as long as us humans have lived on Earth, we have been eating foods that taste sweet, like honey and sugar cane.
So, your brain has developed a conditioned response in reaction to eating something sweet.
It is called the Cephalic Phase Insulin Response (CPIR), and it’s responsible for the fat-storing effects of diet beverages, including diet sodas, diet tea, coffee, energy drinks, sports drinks, and flavored waters.
This adaptation in us humans is a reaction to the eating of sweet-tasting foods. The body learned to associate sweet-taste on the tongue with the resulting sugar-energy-load that landed in the stomach.
The brain began to understand the sweet-taste with the need to program the liver to
prepare for the arrival of an outside source of high energy – sugar.
As the tongue senses something sweet, it then programs the brain to set into motion a series of biochemical events. It doesn’t matter if the sweet taste comes from natural honey or from artificial sweeteners.
This biochemical flood triggers the liver to stop the manufacture of protein and starch from its body-reserves, and to begin to store the glucose-energy that circulates in the blood.
In the case of diet beverages, the sweet taste sets these events into motion.
But when no calories actually appear in the stomach, this causes the body to demand real food, with resulting hyper-urges from the liver to overeat, or to drink more of the sweet-tasting liquid, and the flood repeats itself.
Almost instantly, the body starts producing insulin, the “fat” hormone, which stores sugar in the blood stream, and programs the adipose tissue fat cells (belly fat) to store, store, store.
This Cephalic Phase Insulin Response (CPIR) creates reactive hypoglycemia (low blood sugar), which further triggers strong cravings for more sweet-tasting items, and high glycemic foods.
After the taste buds are activated by a sweet-taste, the urge to ingest food can last from 1 to 2 hours. So, you are hungry for hours, because no real food or calories has satiated the body’s need for energy.
And now, the body is producing insulin for no reason, because the brain has instructed the liver to store instead of burn/release its storage supplies.
The result is fat, fat, fatter – the Cephalic Fat Roller coster.
Again, take a look around how often do you see a really lean person drinking Diet pop?
~Your Fitness and Nutrition Coach,
David Modderman
Filed under Nutrition, weight loss by on Sep 22nd, 2009. Comment.
Everyone has 15-20 minutes a day to workout you just have to schedule it in as part of your day and make it a TOP priority in your life! Watch the video below to see how you can get a quick super set full body workout in just 20 mins or less per day. No excuses! 
Filed under Training, fitness, weight loss by on Sep 1st, 2009. Comment.
TIME Magazine recently published a very controversial article on the effects of exercise on weight loss.
The article was called “Why Exercise Won’t Make You Thin” (to read the article in full: http://www.time.com/time/health/article/0,8599,1914857-1,00.html)
Doesn’t really encourage people to exercise now does it?
However, there were a lot of stuff in the article that I found incorrect and very misleading, the article however does bring up some important concepts that are vital for the general population to understand:
1.) Exercise WILL increase your appetite
This is correct. Exercise, especially high intensity exercise, increases your metabolism and your body’s ability to burn calories during activity will make you want to increase your energy intake (calories consumed).
However, being hungrier from exercise is not the culprit- choosing the wrong type of food following exercise is!
So if your diets focus on lots of lean protein, healthy fats, and high-fiber fruits and veggies every 2-4 hours, then we will be able to elimnate our exercise-induced hunger and build muscle and burn fat from exercise like we intend to. These foods are proven to promote optimal health, performance, and body composition.
However, if you are are a carb addict (think lots of refined grains and sugars), exercise will only make you crave more carbs leading to intense feelings of insatiability throughout the day due to unstable blood sugar levels. Make no mistake about it- in this case, exercise will not only cause you to NOT lose weight, but most likely will cause weight gain.
I tell most people who come to me to lose weight for them to understand the key to the success they crave:
“If you want to bulk up, add size, and gain weight, be sure to eat plenty of sugars and high processed starches. But if you want to be lean and muscular, swap the starches and sugars for high fiber fruits and vegetables, with a special emphasis on green veggies.”
It’s really pretty simple.
Which brings us to point #2
2.) Exercise without proper nutrition WILL NOT cause significant weight loss
I always tell my clients there is a big difference between eating right and supportive eating. We need the RIGHT SUPPORTIVE NUTRITION to be successful in reaching our goals.
Nutrition is 80-90+% of the equation when it comes to weight management. Hormones govern fat loss and both exercise and nutrition impact your body’s hormone levels- positively or negatively depending on what type of exercise and diet plan you follow.
However, you can never beat out poor nutritional habits with exercise- NEVER! In terms of diet, the hormone we must be most concerned about is insulin, a storage hormone that’s released in large amounts when consuming refined starches and sugars.
Not matter how hard you workout, if you are releasing insulin through the day with a high carb/sugar diet, you will be controlled by insulins to its fat-storing effects.
On the other hand, lean proteins, healthy fats, and high-fiber fruits and veggies do not significantly impact your insulin levels thus allowing you to preferentially burn fat and build muscle in conjunction with the right exercise plan, which brings me to point#3…
3.) Not all exercise is created equal
I also tell my clients though almost all exercise is benfecial we need the right balance of exercise to be really successful at reaching our goals.
The above article failed to distinguish between different forms of exercise. It uses the word “exercise” to refer to aerobic activity or any form of exercise of low to moderate intensity and this is misleading.
We should already know that aerobic exercise alone has zero effect on fat loss over dieting – many studies support this.
So this article should NOT be using aerobics as the only form of “exercise” and it’s impact on weight loss!
No matter what your doing if it’s a kickboxing class, spin class, or a bootcamp if these classes do not challenge your muscles and protect your muscles you are missing a big piece of the puzzle for weight loss. To be successful at losing weight and keeping it off you need to add strength training to your exercise routine.
Furthermore, some do not know that high-intensity interval training (HIIT) burns 9x more fat than ordinary exercise (aerobic training) and actually builds lean muscle and elevates metabolism for up to 24-48 post-workout
In conclusion, study after study proves that when it comes to exercise for fat loss:
CARDIO STINKS AND INTERVALS WORK!
So this TIME magazine article missed the ball on the big picture here: When it comes to being lean, muscular, and healthy, the key is an integrated and research based diet AND exercise regimen- exercise alone simply doesn’t cut it!
Time to Kick it up a Notch!
Your Fitness and Nutrition Coach,
~David Modderman
PS- What are your thoughts about this article? Does this hurt or help the weight loss cause? Please share your mind by making a comment to this blog post below, thanks!
Filed under weight loss by on Aug 16th, 2009. Comment.
There are so many different kinds of protein powder out there most people do not know where to begin. Yesterday I stopped by on WZZM Channel 13’s “Take Five and Company” and talked about a few different kinds of the most popular protein powder and what it should be used for.
To watch my segement please watch the video below!
Filed under Nutrition, weight loss by on Aug 5th, 2009. 1 Comment.
Anything that promises quick weight loss without changes of lifestyle habits and proper nutrition and exercise should send you running for the hills. Body wraps were popular many years ago and I noticed more recently they are coming back again. I did some research once again to see what all the new hype is about.
Many body wrap companies market themselves as providing fast weight loss and reduction of inches from your body. Most body wrapping businesses are also spas that provide other cosmetic services from face masks to tanning.
How Body Wraps Work
Measurements are taken from various areas of your body. Usually these areas are trouble spots for the person being measured. The next step usually involves being covered with some type of mixture (could be mineral salt, oil, mud, etc.) and then being wrapped in cotton bandages (basically from head to toe) that may or may not have been soaked in some type of herbal solution.
The next step is to begin the sweating process which can be achieved through methods such as light movement or lying under a thermal blanket. After the process is completed, the wrap is removed and measurements are taken again to check how many inches have been lost.
The new craze is also now the “Do at Home Wraps” the one being pushed around here in Michigan is the “Ultimate Body Applicator” from a company call “It Works”
Claimed Benefits of Body Wraps
- Tightens and firms skin
- Lose inches (typically 6 or more)
- Eliminates toxins
- Reduce appearance of cellulite
Body wraps DO NOT shrink fat cells or burn body fat – no matter what type of wrap: bandages soaked in minerals, herbs, enzymes, plastic, foil, vinyl, clay, seaweed, mud – it doesn’t matter, body wraps don’t burn fat!
And those sauna “wraps” or rubber “wraps” that go around your waist? They can’t “burn” an ounce of fat either.
Some of these products definitely CAN take off inches (for example reduce your waist measurement), but it’s temporary and it’s not fat, its water weight and fluid.
Remember, “Inches” and “fat” are not the same thing.
Suppose I made this claim in an advertisement:
* Lose Up To 20 inches in 1 Hour! *
This is legal advertising because the claim “lose inches” might be supportable (if enough circumference measurements are taken with a tape measure at enough sites, that might add up to a total of 20 inches in circumference loss)
However I feel that these types of claims are misleading (and probably intentionally so), because “inches” is not the same as body fat but you might easily confuse “inches” with “fat.”
Contrast that claim with this one:
* Lose Body Fat without diet or exercise in 1 Hour!*
that claim is totally false and unsupportable.
Again, body wraps cannot burn fat or “shrink fat cells.”
If fat loss could be achieved with body wraps it would be very easy to test and prove.
Body composition (body fat) testing (rather than measurements of inches) could be performed before and after the wrap, and the answer (”does it work”) would become easily exposed.
Since it doesn’t work, you won’t find any wrap people accepting your challenge to allow you to do independent body composition testing, nor will you find a shred of scientific evidence showing reduction of body fat from wraps.
Some experts even warn that certain types of wraps can be dangerous, mainly due to the rapid and excessive fluid loss/dehydration.
If you want to get wrapped because you find it relaxing or you consider it a “pampering”, “spa-like” treatment, that’s one thing. Just remember, wraps have absolutely nothing to do with fat loss.
All body wrapping companies vary in their process. Don’t fall for the “weight loss” gimmick that some may use to market themselves. You don’t lose fat or have long term weight loss by performing a body wrap. For the most part, you are losing water weight during the process. The loss of inches are purely for cosmetic purposes and are commonly used to “fit into that dress” or those jeans that don’t quite fit anymore.
The inches lost simply come from loss of fluid. And guess what – those inches (and or water weight) will come right back in days if not hours, as soon as you completely re-hydrate yourself.
I’d suggest completely avoiding any companies that advertise fat loss when it’s only water and inches you’re losing, because a dishonest company is one you don’t want to patronize at all.
Always keep in mind that there are no quick fixes to losing weight. You have to put in the effort through proper diet and exercise.
Last word is SAVE YOUR MONEY, and invest in something that “DOES WORK”
Your Fitness and Nutrition Coach,
~David Modderman
Filed under Lifestyle, weight loss by on Jul 25th, 2009. 1 Comment.
Does alcohol make you fat? Will going out for a few drinks with friends damage your weight loss progress? If you’re not sure whether alcohol makes you fat then check out these points – you might be surprised!
Alcohol WILL make you fat
I’m sorry to say it but alcohol will make you fat. I know many of you were hoping I would say that it wouldn’t but I have to be honest with you.
Here is some good news about alcohol and fat calories: A very small percentage of the alcohol calories you drink are turned into fat. It’s in the single digits. But the problem with alcohol and it’s calories is that when consumed it reduces the amount of fat that your body can burn off for energy.
Here is a super quick lesson about the body and burning body fat. Your body wants to burn body fat for energy. Especially when at rest. When you workout it wants to use carbohydrates and glycogen (stored carbohydrates) for energy to fuel it through those workouts. But when the activity stops your body wants to burn fat. It wants to burn it when you’re watching TV, reading a book, cooking dinner, brushing your teeth, and even sleeping. But the lifestyle of the person will dictate how much, if any fat is being burned for energy.
Things that can prevent the body from burning body fat as energy are skipping breakfast, low-calorie diets, not enough sleep or rest, skipping meals, and drinking too much alcohol.
Why does this happen? It comes down to a substance called acetate. Acetate levels rise sharply after alcohol is consumed. This substance pretty much tells the body to STOP burning body fat ASAP. And yet another problem is the body starts making another substance called acetyl CoA. This causes the body to actually start making more body fat.
There are a quite a few reasons as to why alcohol will cause you to gain weight and many of them aren’t as obvious as you might think. I will give a brief explanation of the main ones below.
•Alcohol is a weight loss suppressant and this is the main reason alcohol will make you fat.
To put it simply, the energy in alcohol is not easily used by the body so it oxidizes it into a form that is easily used. When this happens the other nutrients that need to be oxidized like protein, fats and carbohydrates miss out and get stored in the cells. Thus, alcohol helps you to gain weight by slowing down the whole weight loss process.
•Many alcoholic drinks have added sugar in them which, when mixed with the above processes, makes weight gain a whole lot easier.
•When you go out for a beer or a cocktail with your friends you may want to take watch of how your habits change. You generally order snacks at the club, then head down to the fast food joint on your way to your next bar and then you sleep in until midday because you are too hung over and thus miss your exercise for the day and your first two or three meals. So, in this indirect way, alcohol can impede your weight loss progress.
Another interesting fact about your body and alcohol is that it can only process about .5 to 1 ounce of alcohol per hour. To the body it is a toxic substance. And it is extremely hard for the liver to perform all of it’s regular functions, and even more so when alcohol is added to the mix.
12 ounces of beer has around .6 ounces of alcohol in it. So if you drank 5 beers your body would not be able to burn fat for up to 6 hours. The more you drink the longer you delay the body’s regular fat burning mechanism.
Also remember when you drink alcohol that it is empty calories. You get no nutritional benefit from it. No vitamins, minerals, fiber, protein, omega-3’s, nothing!
So what to do? Well, if you were on a fat loss plan the best thing to do would be to avoid it. But for some people that’s out of the question. So if that’s the case always remember the word ‘moderation’. I’m sure you’ve heard it before with your nutrition and other parts of your life.
Some other tips would be to choose wine or a light beer. And limit your intake to just 1-2 days a week with a maximum drink limit of 2. Drinking everyday on a fat loss plan is not a fat loss plan at all.
If you are trying to lose weight then I would skip alcohol altogether. If you want to go out with your friends then try drinking something else so that you still feel included.
A night of hitting the town and heavy drinking will generally slow down your weight loss for the next two to four days. Is it worth it?
Your Fitness and Nutrition Coach,
~David Modderman
Filed under Lifestyle, weight loss by on Jul 17th, 2009. 1 Comment.