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GOALSYou must have a goal and focus point to see results!

Are you going to the gym or exercising every day just to maintain your current level of health and fitness? Or are you exercising everyday just to get into shape? If you want to see positive changes in your body just coming to the gym or “working out” probably will not be enough to see results. I see people everyday just working out with no plan in mind. Just because you are doing cardio doesn’t mean you are burning fat, and just because your lifting weights it doesn’t mean your building muscle. Cardio has the potential to burn fat as well as lifting weights has the potential to build muscle, but its not a given. If your nutrition is not in check and your not doing things the right way you can actually prime your body to burn muscle and store more fat! Yikes! All that effort of going to the gym and exercising at home could be in vain!

You should have a specific goal each time you plan to exercise. You should know what you will be doing, how much, for how long, and what you’re trying to accomplish that day, week, month, etc. A written plan of what you will be doing each day or that week could be very helpful. If you don’t have a goal then how will you know when you have reached the point where you are satisfied? If you are going to the gym just to “exercise” and go through the motions of a workout you might not be using your time very wisely.

You should have a specific goal whether it’s to build strength and muscle, strengthen your core, build endurance, or lose fat. These are all good goals but you must also make sure you are following a successful strategy (the Right Exercise and Nutrition) that will help you reach this specific goal. If your goal is fat loss following your typical low calorie diet with lots of aerobic activity could be the worst thing to do. One must build muscle first to effectively lose fat and keep it off. My recommendations are having a program designed specially for you or follow a program that is scientifically proven to get results. If your getting your workout or diet from a magazine or DVD you could be wasting your time thinking this program or diet will give you long term individual results.

Lastly, you must make sure you are changing the focus of your workout regularly, for example I have many of my clients focus on strength for 2 weeks, then endurance for 4 weeks, and fat loss for 4 weeks. Each phase we have a specific workout and nutrition plan designed specifically for this goal. Any program that you’re following the same focus point or goal for too long could be putting your body into a tailspin. The program’s my clients are following are constantly changing so their body cannot adapt to it. To see a summary of my programs please visit: REAL RESULTS PROGRAM

Having a specific goal and focus point is the only way to see continuous REAL results.

To Your Success,

Your Fitness and Nutrition Coach,
~David Modderman

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Ever find yourself in the same old rut when it comes to your workouts? Doing the same workout over and over is not only
boring—it also slows down your results by not giving your muscles a chance to recover. You need to alternate your exercise routine, for example I have my clients switch their program around a minumum every 2-4 weeks but usaully every other week we change something about the workout around. This can be done very easily by changing your reps, sets, rest periods, and even your tempos around. It doesn’t mean you need to do a different workout each day but the more you can mix it up and keep your body guessing the more your body will respond.

One thing to keep in mind is your body responds best when you focus on one goal at a time. If you want to lose fat then you must put all your focus into an effective exercise and nutrition plan to lose fat. I see far too many people wanting to lose fat but not doing a workout or weekly exercise routine that is most effective to reach this goal. Running marathons, triathlons, and taking aerobic classes will most not likely get you leaner and help you keep it off. But the right balance of resistance training, interval training, and the right balance of nutrition and calories will.

Mix up your workout, keep your body guessing, but make sure you have a clear focus on what your goal really is and have a clear path on how to get there!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

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For the next few months in Michigan it’s sunny and warm outside so why would you want to always do your workout inside in a hot and smelly gym?

take5-parkworkout

Especially, when you can be outside enjoying yourself and your workout in the green grass and warm sunshine!

Most are surprised when I tell them how very little equipment you actually need to get a full body workout outside.

You can get a great workout outside in your own backyard and the park with just a few basic moves and with equipment you can find at almost any park. You can even workout outside with your kids and family and have fun!

I recently appeared on Grand Rapids own WZZM Channel 13’s “Take Five and Company” to discuss this very thing.

You can watch the video below:

Or email subscribers you can view it by clicking here: PARK WORKOUT

Do You Want To Get An Outdoor workout designed specially for you?

Do you want to get a GREAT workout in the park?

Contact me today for more information!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman

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Grocery cart

Now a days it’s so difficult to go to the grocery store to find and buy healthy natural foods. It seems like a large percentage of the foods now are prepackaged processed foods that will just add to your waist line.

The foods you want to buy are there….Unfortunetly, most do not know what to avoid and what to look for.

I have been taking my clients to the Supermarket for years and educating them on what to look for and what to want to avoid if they want to improve health, lose fat and build lean muscle. They are usally shocked when I show them how many deceptive foods labels are out there and how this is killing there weight loss goals?

Did you know there are foods are that are labeled sugar free that are LOADED WITH SUGAR!?

Did you know there a foods labled fat free that are 100% FAT!?

I recently took 94.5 Thunders Country’s Own “Flounder” to the supermarket to help educate him on what he should be looking for and what he should be avoiding when starting his new “Weight Loss Journey”

You Can View This Video Below:

Do you really know what your buying at the grocery store? I have only met a few who really do……..

If your not sure….I can help you!

Contact me today to schedule a Grocery Store Tour For You, and Your Friends and Family!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

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weight loss help

10 Reasons You’re Not Losing Weight-Part-1

10 Reasons You’re Not Losing Weight-Part-2

10 Reasons You’re Not Losing Weight-Part-3

10 Reasons You’re Not Losing Weight-Part-4

Reason 9) Poor Attitude and Believe System

A big reason people struggle to lose weight is they have a poor attitude and belief system. Have you ever caught yourself saying the following phrase “I can’t?” ‘I can’t lose weight” “I can’t exercise.” Most who say “I can’t” really believe they can’t. But the reality is they can, they just choose not to. To lose weight and keep it off you really need to believe in your self and say “I can and I will!” Never underestimate the power of positive thinking. If you really want to exercise and eat correctly you can you just have to make it a priority in your life and believe in yourself and follow through.

Reason 10) No Support

Having a support system is such a huge part of losing weight. So many struggle to lose weight on their own, without some form of help and support. Studies show when people are trying to lose weight those who have support from a friend, family member or personal trainer stick with an exercise and eating plan 75% more than those who do not. I recommend attaching yourself to friend or family member with some of the same goals to help you along the way. Never underestimate the buddy system when it comes to exercising more and eating better. Enlisting a personal trainer/fitness expert could be a great way to stay educated, accountable and motivated to reach your goals.

I hope you have read and enjoyed the “10 Reason Why You’re Not Losing Weight” blog series. Please let me know if you have any questions!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

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weight loss help

10 Reasons You’re Not Losing Weight-Part-1

10 Reasons You’re Not Losing Weight-Part-2

10 Reasons You’re Not Losing Weight-Part-3

    10 Reasons Why You’re Not Losing Weight- Part-4

Reason 7) Looking For the Magic Pill or Potion
As a personal trainer I get questions all the time about what are the best supplements, drugs or pills to help lose weight and burn fat. My answer is always the same “A supplement, drug or pill will never be the solution.” Any pill, powder, or supplement is a lie that says, “This will burn fat”, or “This will make you lose weight.” Why? No pill or powder or potion will burn fat by itself without some effort from you. There are some supplements that can help/aid you in burning fat but it will take some effort from you. If you are exercising and eating correctly and not losing weight some supplements will aid you in the process. However, there is no magic pill, powder or potion that exists that you can take and then sit on the couch and expect it to go to work for you. I recommend resistance training, aerobic exercise, and a solid nutrition plan first. Then you can think about getting a good multivitamin and beyond.

Reason 8} Looking For the Magic Device
Ever watch television late at night an on the weekends? If you have I’m sure you have been bombarded with every exercise device known to man. There are thousands of abs devices, waist shrinkers, and butt burners advertised to anyone desperate to lose weight. These devices and products promise you the world, but the only thing you usually lose is your hard earned money. There is no magic device that you can use on your stomach or your butt that will reduce inches and burn fat without some change in your nutrition plan and the also the amount of calories you burn. If this magic device existed then everyone would be using it. If these products worked so well, why do they keep coming up with new ones every month? They do this because they like to play with your emotions and they like to tell you what you want to hear so will buy it. You do not need these devices; you just need a good solid exercise and nutrition plan.

Look for the 5th and Final Part Tomorrow!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

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weight loss help

10 Reasons You’re Not Losing Weight-Part-1

10 Reasons You’re Not Losing Weight-Part-2

    10 Reasons Why You’re Not Losing Weight-Part 3

Reason 5) Eating Too Much

Eating excessive calories is probably the number one reason people are not losing weight. With the rise of fast foods and unhealthy foods everywhere we turn its no wonder that obesity has effected our population so much. It is said that Americans today eat 30% more than they did 20 year ago. Food is sold in bigger containers, and portions in restaurants have increased as well. When you eat more than your body burns these calories will most likely be stored as fat. The most effective way to treat overeating is to focus on eating less food but not starving your self. Focus on eating smaller portions, but also eating fewer calories. An easy way to do this is to eat smaller more frequent meals, and control the size of the portions you are getting. Not to mention getting less fat in your meals (which is higher in calories than protein and carbohydrates), and concentrate on getting leaner proteins, and more fruits and veggies. These natural foods will fill you up and be used efficiently for energy.

6) Not Eating Breakfast

If you want to really lose weight and keep it off you must eat breakfast. Breakfast is the most important meal of the day for many reasons. Studies show that people who skip breakfast are 4.5 times more likely to be overweight.

The average 8 hour of sleep burns 450 calories. You must try to eat within 60-90 minutes after waking. Adding breakfast is what starts your metabolism up and prepares it to burn the rest of the day. If you skip breakfast your metabolism slows down and your blood sugar drops. You will increase hunger, have less energy and most likely store fat. You will crave high sugar, high fat foods, and tend to crave calories late at night. A recent study from the Weight Control Registry out of those who lost at least 30 pounds and maintained it for at least one year ate breakfast every single morning.

Look For Part 4 Tomorrow!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

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Day-1

Day-1

Day 26

Day 26

Yesterday I finished up my 25 days (5 cycles) straight Extreme Fat Loss Training and Nutrition. This was a very challenging program. After gaining some lean mass over the winter I had gained some fat and decided to do this very strcit and structured program.

I performed weight training for 25 days straight (28 if you count the workouts before I started). I alternated between Dynamic Workouts, Density Workouts, Strength Workouts, and Lactic Acid Training Workouts. I did a cardio session (HITT or Moderate cardio) 7 days per week as well. My nutrition which was the most challenging alternated between low carb days, high calorie days, protein only days, protein shake only days, and fast days with amino acids and water.

Day -1- Stats:

Weight: 210 lbs
Body Fat Percentage- 16% (according to the BIA) skin calipers (12%)
Waist- 34.5 inches

Day- 26
Weight-200 lbs
Body Fat Percentage- 12.9% (According to the BIA) skin calipers (8.9%)
Waist Measurment-33 inches

    So Final Results:

Lost:

10 pounds
3.1 % BF
2.5 inches on the waist
4 inches overall.

NOT TOO BAD FOR 25 days!

DO YOU WANT TO LEARN HOW TO TRANSFORM YOUR BODY IN JUST 25 DAYS?

WELL WHAT ARE YOU WAITING FOR?

~David
david@davidmodderman

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weight loss help

Yesterday we discussed the first 2 reasons why most are not losing weight. if you missed it you can find it here: 10 Reasons You’re Not Losing Weight-Part-1

Below are the Reasons 3 and 4.

Reason 3) Not Exercising Enough

To truly lose weight we have to create a calorie deficit. Therefore we have to focus on burning enough calories each day and week to drop weight. One pound of fat is equal to 3500 calories. So to lose one pound of fat a week you must burn 500 calories per day.

To burn calories, I tell clients that you can do this in multiple ways. One way is by having an active lifestyle. This is important and it does count in the calorie burning equation, however, things like chasing your kids, gardening, and everyday movements will not usually be enough to help lose weight and keep it off.

Another option is to exercise the old fashioned way. I recommend 3-4 days of resistance training each week. Resistance training is important for challenging and protecting lean muscle and increasing your metabolism. Resistance training should involve the larger muscle groups like the legs, back and chest. Make sure you give your body a day of rest in between each full body session.

In addition, you also need to focus on aerobic exercise like jogging, biking and fast walking. Aerobic (cardio) exercise is great for the heart and lungs, and using your lean muscle mass to burn calories. I recommend getting 4-5 aerobic sessions in each week at 20-30 minutes per session.

Reason 4) Exercising Too Much

We live in a society where most people assume more is always better. I often get this question asked “Can I exercise too much?” The answer is, “yes, you can!” No matter what your goals are, too much hard exercise can be counterproductive. Why? The right amount of exercise with proper nutrition can help your muscles burn fat at a high rate.

However, excessive exercise and calorie burning can actually prime your body to store fat. The body can only burn fat for a short period of time. Our body has a survival mode where it will try to hold on to fat for survival.

When you exercise too much or for too long your body will stop burning fat and actually shift to breaking down muscle. When we lose muscle we actually lose our ability to burn fat. Muscle is also linked to our metabolism so this will slow down as well. A large calorie deficit of 1000 or more will sacrifice muscle and most likely cause you to store more fat. Try to stick to the 500 calorie deficit per day. This will allow you to lose more fat and hold on to more muscle long term.

Look For Part 3 Tomorrow!

Your Fitness and Nutrition Coach,
~David Modderman

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weight loss help

As a personal trainer, fitness and nutrition coach, I have worked with hundreds of clients over the years. It seems almost every client I have worked with comes in with some form of misinformation or they believe they already have an idea of what they need to do to lose weight and keep it off. Unfortunately, many of these individuals have been told by our society to believe that there is only one way to lose weight and that is by “eating less food and exercising more.” This statement is true to some degree; you do have to create a calorie deficit each day and week to lose weight on the scale. I would also agree exercise is a very important factor in losing weight. However, just by eating less food and exercising more, you are not guaranteed to lose weight. Not to mention if you are losing weight there is no guarantee you will keep this weight off without following the correct plan.

So in this 5 part series I give you 10 reasons why most are not losing weight.

Reason 1) Not Eating Enough

My clients always think I’m crazy after sitting down with them and then telling them they are not eating enough to lose weight. I can not blame them for being doubtful after our society has been telling them on a daily basis that to lose weight you must eat less, not more. However, what most fail to realize is that eating less food can actually slow down your metabolism and put your body into starvation mode. Metabolism, in simple terms, is the speed in which your body burns through food. So eating more can increase it, and eating less will almost always slow it down. Think of your metabolism as a campfire; the more you feed it the more it will burn, and the less you feed it the more it can slow and die out. So eating more than your BMR, (basal metabolic rate) which is the amount of calories your body needs to function is key to losing weight and keeping off.

Reason 2) Eating The Wrong Foods

When trying to lose weight, most of us focus on just trying to create a calorie deficit each day and not really looking at what foods they are eating. This is a mistake in my opinion. The foods you choose are just as important as the amount of calories you eat. Not all calories are created equal. If I had a plate of donuts that equaled 1000 calories and a plate of chicken, rice and vegetables that equaled 1000 calories you think the body would recognize them the same right? Outside the body they are the same amount of calories but as soon as you eat them they are digested differently. The donuts are loaded with saturated fats and simple sugars and your body will spend little or no time digesting them and they will have a very good chance of being stored as fat. Now compare this to the chicken, rice and vegetables, which are more natural and thermic, (produces more heat during digestion) your body will recognize them as fuel and use them for energy and not for storage.

The foods you choose will be more important long term than just the amount of calories you eat. Choosing low fat meats and dairy, high fiber non processed grains, and plenty of fruits and vegetables will aid you much better in losing weight and keeping it off than just eating less.

Look For Part 2 Coming Tomorrow!

Your Fitness and Nutrition Coach,

David Modderman