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
Filed under Nutrition, weight loss by on Jun 8th, 2010. 2 Comments. 
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
Filed under Nutrition, weight loss by on Jun 7th, 2010. 4 Comments.
I get questions about Subway quite frequently. Is Subway a healthy choice for Supportive Eating?
There are worse things out there but if you think these meals are healthy because its supported by “The Biggest Loser TV Show” think again! All the meats, breads, and even condiments are severely PROCESSED. Meaning they have huge list of ingredients and have had many things added to them or take away from their once natural state.
Subways is low fat but its doesn’t mean it can’t make you fat. Remember processed foods digest much quicker than natural foods and your body will burn little to no calories digesting them.
Subway once a week is probably better than McDonald’s but not by much.
We want to avoid things like: high fructose corn syrup, enriched and bleached flours, dextrose, corn syrup..and GUESS WHAT? THEY ARE IN THERE!
Take a Look:
Bread Ingredients
Italian Bread – Enriched flour (wheat flour, barley malt, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, sugar, contains less than 2% of the following: soybean oil, yeast, salt, wheat protein isolate, wheat gluten, dough conditioners (acetylated tartaric acid esters of mono- and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase [enzymes]), sodium stearoyl-2-lactylate, mineral oil. Contains soy and wheat.
Wheat Bread (this is NOT Whole Wheat)- Enriched flour (flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, whole wheat flour, high fructose corn syrup, wheat gluten, contains less than 2% of the following: wheat bran, yeast, salt, soybean oil, dough conditioner (acetylated tartaric acid esters of mono-and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase (enzymes)], cracked wheat, sodium stearoyl-2-lactylate, caramel color (contains sulfites), dried honey preparation (honey powder, invert sugar, wheat starch, soy bran flour, silicon dioxide [anti-caking]), mineral oil. Contains soy and wheat.
MEAT INGREDIENTS
Genoa Salami – Pork, beef, salt, water, corn syrup, dextrose, sugar, wine, sodium erythorbate, flavorings, sodium nitrate, spices, garlic, lactic acid starter culture, sodium nitrite. Pepperoni: Pork, beef, salt, dextrose, water, spices, corn syrup, paprika, oleoresin of paprika, flavorings, sodium erythorbate, lactic acid starter culture, sodium nitrite.
Ham: ham (cured with water), salt, dextrose, modified food starch (from corn), sodium phosphates, sodium erythorbate, smoke flavoring, and sodium nitrite.
Turkey Breast – Turkey breast, turkey broth, contains 2% or less of: carrageenan, dextrose, modified food starch (derived from corn), salt, seasoned salt (salt, sodium diacetate, flavoring), sodium lactate, sodium phosphate. * Browned in soybean oil.
HAM Ham cured with: water, dextrose, salt, potassium lactate, modified food starch (derived from corn), sodium phosphates, sodium diacetate, sodium erythorbate, smoke flavoring, sodium nitrite.
Roast Beef – Beef eye round or top round, water, dextrose, salt, sodium tripolyphosphate, onion powder, garlic powder. Coated with caramel color.
Turkey Bologna – Mechanically separated turkey, water, contains less than 2% of: salt, corn syrup solids, potassium lactate, dextrose, sodium diacetate, sodium erythorbate, sodium nitrite, flavorings.
Turkey Ham – Cured turkey thigh meat, salt, contains less than 2% of: potassium lactate, brown sugar, sodium tripolyphosphate, dextrose, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite, water.
Turkey Salami – Dark turkey, mechanically separated turkey, water, salt, contains less than 2% of: potassium lactate, sugar, sodium tripolyphosphate, dextrose, spice and flavorings, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite.
Tuna – Tuna, Subway regular mayonnaise, water, salt. Contains egg and fish.
Meatballs – Beef, water, soy protein concentrate, breadcrumbs (bleached wheat flour, sugar, salt, partially hydrogenated soybean and cottonseed oil, yeast), egg whites, salt, garlic powder, onion powder, Romano cheese (made from pasteurized sheep’s milk, culture, enzymes, salt), spice, dehydrated parsley, caramel color added. Marinara Sauce: tomato puree (water, tomato paste), crushed tomatoes, corn syrup, soybean oil, modified food starch, salt, dehydrated onions, parsley, spices, onion powder. Contains egg, milk, soy, and wheat.
Chicken Breast Strips – Boneless, skinless, chicken breasts with rib meat, water, soy protein concentrate, salt, modified food starch, chicken flavor (contains salt, autolyzed yeast extract, sugar, molasses, disodium inosinate, disodium guanylate, sodium phosphates), sodium phosphates. Contains soy.
Chicken Strips – (Teriyaki glazed): Subway Chicken Breast Strips (see above), teriyaki glaze (water, soy sauce [water, wheat, soybeans, salt and less than 0.1% sodium benzoate as a preservative], corn syrup, high fructose corn syrup, rice vinegar, modified food starch, tomato paste, garlic puree, ginger puree, oriental spice concentrate (sautéed ginger, chili garlic sauce [chili pepper, garlic, water, salt, sugar, rice vinegar, acetic acid, modified food starch], maltodextrin, sesame oil, salt, sugar, canola oil, soybeans, water, cornstarch, spice, wheat, natural flavoring, brown sugar, garlic powder, caramel color, vinegar and yeast extract), sesame oil, sesame seeds, distilled vinegar, dehydrated green onion, salt, dehydrated red bell pepper, natural flavor, spice, dehydrated onion). Contains soy and wheat.
CHEESE INGREDIENTS
American Cheese – (processed) Cultured milk and skim milk, water, cream, sodium citrate, salt, sodium phosphate, sorbic acid (preservative), citric acid, acetic acid, enzymes, lecithin. Contains milk.
Parmesan Cheese – Cultured part-skim milk, salt, enzymes, powdered cellulose to prevent caking. Contains milk.
Provolone Cheese – Cultured pasteurized milk, salt, calcium chloride, enzymes. Contains milk.
CONDIMENT INGREDIENTS
Fat Free Honey Mustard – High fructose corn syrup, water, Dijon mustard, prepared mustard, distilled vinegar, honey, modified food starch, cider vinegar, lemon juice concentrate, salt, phosphoric acid, artificial color (Titanium Dioxide), xanthan gum, dehydrated onion, sodium benzoate, and potassium sorbate (as preservatives), egg yolks, dehydrated garlic, artificial caramel color. Contains eggs.
Fat Free Sweet Onion – Sugar, water, corn vinegar, corn starch, modified food starch, spices, salt, toasted onion, dehydrated onion, poppy seeds, onion juice, sodium benzoate and potassium sorbate (as preservatives), dehydrated red bell pepper, caramel color, cucumber juice, calcium disodium EDTA added to protect flavor.
Mayonnaise light – Water, soybean oil, food starch-modified*, distilled vinegar, egg yolks, contains less than 2% of eggs, salt, spice, potassium sorbate* (a preservative), phosphoric acid*, calcium disodium EDTA added to protect flavor, DL-alpha-tocopheryl acetate (vitamin E), extractive of paprika, soy lecithin*, phylloquinone (Vitamin K1).* Ingredient not normally found in mayonnaise. Contains eggs.
Mayonnaise – Regular – Soybean oil, water, eggs, egg yolks, vinegar, contains less than 2% of salt, mustard flour, lemon juice concentrate, dried onions, dried garlic, calcium disodium EDTA (to protect flavor), paprika, natural flavor. Contains eggs.
Mustard – (yellow) Distilled vinegar, water, mustard seed, salt, turmeric, paprika, spice, natural flavor, garlic powder.
Mustard – (deli brown) Distilled vinegar, mustard seed, water, salt, spices, turmeric, natural flavor.
Oil – Canola oil, extra virgin olive oil.
Red Wine Vinegar – Red wine vinegar (5% acidity), sulfiting agent.
COOKIE INGREDIENTS
Chocolate Chip Cookies – Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, semi-sweet chocolate chips (sugar, chocolate liquor, cocoa butter, soy lecithin, vanilla), margarine, (palm oil, butter, water, salt, mono and diglycerides, sodium benzoate, natural flavor, citric acid, vitamin A palmitate, beta carotene), eggs, palm oil, water, molasses, baking soda, salt, natural and artificial flavor. CONTAINS: Wheat, milk, eggs and soy. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut-containing cookies).
VEGETABLE INGREDIENTS (actually the best thing there)
Banana Peppers – Peppers, water, distilled vinegar, salt, calcium chloride, sodium benzoate (preservative), sodium metabisulfite (preservative), yellow #5, natural flavors, polysorbate 80.
Cucumbers – Fresh ripe cucumbers.
Green Peppers – Fresh green bell peppers.
Jalapeno Pepper Slices – Jalapeno peppers, water, distilled vinegar, salt, natural flavorings, calcium chloride, sodium benzoate (preservative).
Pickles – Cucumbers, water, distilled vinegar, salt, calcium chloride, sodium benzoate as a preservative, natural flavors, Polysorbate 80 and Yellow #5.
Lettuce – Fresh iceberg variety.
Olives – Ripe olives, water, salt, ferrous gluconate.
Onions – Jumbo red onions.
Tomatoes – Fresh red ripe tomatoes.
_________________________________________________________
Other than the veggies and maybe the tuna you’re getting nothing that is good for you. The more processed the food is the less the thermic effect (calories burned during digestion) and the better chance this food will be stored as fat. You want the ingredients list of any food you buy and eat to be as small as possible. Eat real natural foods and your body composition will thank you.
Your Fitness and Nutrition Coach,
~David Modderman
Filed under Nutrition by on Feb 25th, 2010. Comment.
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.
Thanksgiving is a great holiday to remember what we are all thankful for. It is also a great day to spend quality time with family and friends. Unfortunately, sometimes it also is a great weekend to gain weight around our waist line. So for this special occasion I have come up with: “The 5 Important Steps To Not Gaining Weight Over Thanksgiving Weekend.”
Step -1 Do not skip meals (eat breakfast)
The average person will skip breakfast and all other meals up to the time they have thanksgiving dinner. Most sleep in or cook all day and think they will be eating a big meal for thanksgiving so they shouldn’t eat till then. BIG MISTAKE! When you miss meals one you will go into starvation mode and your blood sugar will drop, so when you do finally eat you will eat WAY TOO MUCH and stuff yourself silly! Large meals will be hard for your body to digest and have a better chance of being stored as fat!
Step 2- If you’re doing the cooking use the most natural foods and ingredients possible. Use healthier versions/alternatives for your favorite foods.
-Natural ingredients are lower in calories and your body will use them for energy and not for storage.
I was privileged to have been on the local talk show on channel 13 “Take Five and Company” last Thanksgiving where I talked about this very step. You can view my 4 minute appearance on the show here by watching the video below:
Step -3 Do NOT have one large thanksgiving meal. Have 2-4 smaller versions of these meals. You can have small portions of Turkey, potatoes, and stuffing, (lots of veggies), even a little pie in each meal just in smaller portions. You will have more energy and feel less like falling into a food coma after eating these smaller meals.
Step -4 Drink lots of water throughout the day. Your thanksgiving meal will probably contain lots of sodium so staying hydrated will be very important. Try to avoid high calorie beverages like pop and alcohol they are just empty calories and will add to fat storage. Also, never have dessert on a empty stomach have it after your smaller meals to help stabilize blood sugar.
Step-5 Get out and exercise a little. Though most of us will be in a food coma, and enjoying the 4-F’s: family, friends, food and football. Taking a walk around the block or working out prior will help you burn off those extra calories. Walking the mall the next day to find all those Christmas deals could be another great option.
These steps aren’t too difficult to follow just need to plan an ahead a little. These steps could be the difference of you gaining or not gaining 5-7 pounds this Thanksgiving weekend.
I created a free Holiday Eating ebook you can download here:
Free Holiday Healthy Eating E-book
Happy Thanksgiving Everyone!
Your Fitness and Nutrition Coach
David Modderman
Filed under Nutrition by on Nov 23rd, 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.
Did You Know Halloween is when the Holiday weight gain really starts?
Most people eat more candy than they really think between Halloween and Thanksgiving and then the rest is down hill after that. You need to get ahead of the game and set your New Years Resolutions right now! While everyone else is starting fresh in January you will have 2 months of results under your belt.
Remember candy is LOADED with sugar and sugar inhibits fat release! Meaning if your goal is weight loss then sugar is going to really hurt your chances of losing weight and keeping it off.
Today I stopped by WZZM Channel 13 to discuss some healthier and alternative options to handing out the traditional candy to kids.
Your Fitness and Nutrition Coach,
~David Modderman
Filed under Nutrition by on Oct 27th, 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.
