Fat loss doesn’t have to be that difficult. Try these simple steps and you’ll see just how easy it can be.
1. Eat smaller and more frequent meals – not only does this increase your metabolism every time you eat something, your body can more break down smaller meals better. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.
2. Drink more water and drink less pop - regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently.
3. Move a little more throughout the day.- Park your car farther a way at work or when you go shopping.
4. Eat more lean protein – sources of protein include foods such as lean poultry, fish, eggs, lowfat dairy, beans, lean red meats, etc. Your body burns more calories digesting protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!
5. Take the stairs instead of the elevator – any time you can add in a little more physical activity, do it. This doesn’t mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.
6. Don’t wait till your hungry to eat - when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.
7. Order small portions at restaurants – it’s tough to order small french fries when “supersizing” your order is such a great “value.” Take note, however, your real savings will occur in the calories that don’t end up on your backside.
8. Eat more fiber – fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.
9. Wait 20 minutes between servings – your brain takes at least 20 minutes to register that you’re full. By waiting that long, you’ll give your brain a chance to realize that you don’t really need any more food.
10. Reward yourself on your nutrition plan - one thing I always make my clients promise is that they will reward themselves on their nutrition plan. The only thing I ask that they do is to reward ONLY when they have planned to reward. By planning when you are going to eat the foods you crave, you take back control of your eating habits.
This way you no longer “give in” to your cravings. You “reward yourself” for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.
In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.
Will these 10 things be enough to reach goals alone? No, but it’s a great place to start!
~David Modderman
Filed under Uncategorized by on Jul 24th, 2008. Comment. 
I want to start this paragraph out by stating that everyone needs a multivitamin. It does not matter how healthy you may think you eat, you need to be taking a quality multivitamin. The multivitamin that you take also has to be a two a day vitamin. There is no value in one a day vitamins, for they leave you undernourished at the end of the day. You need to take one with breakfast and one with dinner. It is important to take your vitamins with food for it will help with the digestion.
In fitness, the multivitamin is considered to be the foundation. It does not matter what your goal is, be it fat loss or muscle gain, without the multivitamin it will be a lot harder to reach your goal.
When trying to lose fat you are obviously going to cut down on the amount of food that you eat. When you cut down on food intake, being that you get your nutrients from food, you cut back on your nutrient levels as well. Now add in exercise. Exercise requires more nutrients. If you are exercising and your body does not have the amount of nutrients needed for the workload your body will pull nutrients right out of your muscle (nutrients are stored in the body’s muscle tissue) which is exactly what you do not want. This will cause you to burn muscle instead of fat, giving you a total negative result. If you take a good multivitamin your body will feed off of that and preserve your muscle tissue while burning fat.
Curious what multivitamin I take and recommend:
Men go here:
https://realresultsfitness.getprograde.com/vgfmen
Women go here:
https://realresultsfitness.getprograde.com/vgfwomen
Filed under Uncategorized by on Jul 20th, 2008. Comment.
I hear it all the time. A calorie is a calorie. As long as you burn more calories than you take in then you will lose weight. Well that is true in theory. But what if you are eating way below what your burning what happens then? Also not every food you eat is the same is it?
A 500-calorie donut and a 500-calorie balanced meal of chicken, brown rice, and broccoli are equal in calories outside the body, but as soon as they are eaten and swallowed your metabolism will metabolize or digest each food much differently. The donut will digest very quickly because of its high sugar and fat content. The sugar in the donut will create a high blood sugar spike and the sugar not used immediately will be stored as fat in your body. The fat and preservatives in the donut as well will be easily digested and have a great chance of being stored as fat. The chicken breast, brown rice and broccoli meal is much more complex with the high protein and fiber content, and this meal will digest in your body at a much slower rate. The slower digestion will give your body time to distribute the calories more effectively to be used for energy and rebuild tissue. This meal will virtually have no chance of being stored as fat.
A calorie is only a calorie before you eat it! Focus on getting balanced meals and the most natural foods possible and your body composition will thank you!
~David Modderman
Filed under Uncategorized by on Jul 15th, 2008. Comment.
I spend a lot of time telling people how they should eat and and how they should exercise. I have pretty much dedicated my life to it! Please do not misunderstand me I love helping people and getting them great results. I get flooded with questions every week from family, friends, and even people I have never met. Some of them get what I say and actually follow it. These are the people that see great results and really get lean and healthy. More however seem to ignore my advice or try to do it their own way.
So I thought sometimes maybe it would be easier to tell people what NOT to do and just maybe this will make the message a little more clear.
So this is 20 things you SHOULD do if you want to be fat and unhealthy.
If you find you do some of these things and if this lists offends you. I can’t be sorry. Why? Because these are all things you can control with some effort and dedication. You are reading this because you want to learn and be healthy so now you can use this as a tool to do exactly that!
1) Make sure you skip breakfast, and try to eat only 1-2 meals a day. If possible starve your self all day and have a really big meal at night.
2) Make sure if you do eat breakfast that you eat lots of high fat and sugary foods like syrup, white flour pancakes and Captain Crunch cereal and donuts. Do not forget the whole milk!
3) Try not to move very much during the day. If you work at a desk please try to stay there as much as possible. Make sure you park as close to the entrance of work as possible. If you work past the first floor you must take the elevator to and from your office.
4) If you eat lunch make sure its fast food only! Do not pack your lunch by hand or prepare a healthy meal in advance.
5) Make sure you avoid any kind of fruits and vegetables throughout the day. But if you decide to eat fruit make sure its canned and covered in heavy syrup!
Look for more tomorrow! 
-David Modderman
Filed under Uncategorized by on Jul 3rd, 2008. Comment.
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2 in 5 of every meal in America is a FAST FOOD meal!
Do you know how sad that is? I am willing to bet that it’s greater than 2 in 5 in Michigan. Fast food is full of transfat, high fructose corn syrup, and enriched flour. Even if you think your getting the healthiest food there you still are most likely getting a lot things you do not know you are getting.
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In the beginning of the 20th century Americans cooked and ate most of their meals at home.
That means back in the day we planned ahead. Back then our health was more of a priority to all of us. What has happened? More junk food being produced everyday and our schedules are not getting any lighter. My advice you need to control your schedule not let your schedule control you.
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By the year 2000 Americans eat more than half their meals outside their home or brought home processed foods they did not prepare or cook.
It’s easy to do this, so easy… but your health is going to suffer severly from it!
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Our country is being pushed towards obesity and not towards health.
Ever turn on the tv and not see a fast food or junk food commercial every 5 minutes? Can you drive more than 5 blocks without seeing a fast food restauraunt? They are controling us everyone! They are controling our kids as well! Ever see a healthy food at the store with a cartoon character on it? No! Only junk processed food!
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EVENTUALLY OBESITY WILL BE THE #1 CAUSE OF ALL DEATHS IN THE USA!!!
As hard is it is to say I can see this happening. Until we start taking control…. the fast food, and the unhealthy food market will thrive. Do you think the FDA cares? Take a Supermarket Tour with me and I will show you that they do not!
As bad is these facts are….there is one good thing out there than can help change it all for you. You have a choice! You have a choice to not eat this stuff and take back your life and make the right food choices.
So I challenge you to educate yourself what foods are good and what foods are bad. I also challenge you to plan ahead and make your own food or have someone prepare it for you.
If thats something you want to do and you need help. I’m always here. 
Filed under Nutrition, Uncategorized by on Jun 30th, 2008. Comment.
I am not sure if I am the only one but sometimes the right words can change my thought process for the whole week. I love reading inspiring quotes and also inspiring movies.
Today I read a quote that really inspired me to focus on my fitness and career goals even more.
”Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is true strength.”
How many of us surrender when the times get tough? Whether it be when life gets tough or even fitness and nutrition get tough? It’s easy to succumb to all the curve balls life throws at us. But I truly believe the strongest people and the people who achieve the most in life are the ones who go to bat each day and take a swing at life. They don’t sit back and expect things to fall in their lap. They put forth the effort everyday.
You will never be successful in reaching your goals if you don’t try. You will never lose weight if don’t make an effort.
- There will be times when exercise will be the last thing you want to do and going home and turning on the tv will seem very appealing.
- There will be times when you will be driving home when you didn’t plan ahead and that fast food drive thru will be calling your name.
BUT IF YOU MAKE YOUR HEALTH AND FITNESS A TOP PRIORITY IN YOUR LIFE YOU CAN RESIST ANY TEMPTATION THAT MIGHT TAKE YOU DOWN THAT WRONG PATH.
Those who love inspiring movies and haven’t seen it yet should check out the latest and 6th installment of the Rocky saga “Rocky Balboa”. Its a true movie for the family and teaches you to never give up and never stop believing in yourself and what you can accomplish. I will leave you with a quote from the movie:
Let me tell you something you already know. the world aint all sunshine and rainbows. Its a very mean and nasty place, and I dont care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me or nobody, is gonna hit as hard as life. But it ain’t about how hard you hit, its about how hard you can get hit and keep moving forward, how much you can take and keep moving forward. That’s how winning is done.
-Rocky Balboa
Yo! That’s deep Rock!
Your Fitness and Coach,
~David Modderman
Filed under Lifestyle by on Jun 16th, 2008. Comment.
Obesity is on the rise, not only is the adult population becoming more obese, but the children population as well. What is the major cause? Inactivity and diet.
With all this inactivity and obesity on the rise, many doctors and fitness experts are recommending walking for fat loss. Some will even say that walking is the best exercise for fat loss. I am strongly against this and I will explain why.
Walking is not effective for fat loss, if your main goal is fat loss, and all you are doing is walking, you could be missing the boat! Do not misunderstand me; I’m not saying walking is not beneficial. What I am saying is if your primary goal is fat loss then there are much better choices that will give you more effective workouts of burning fat and also achieving better results. The main benefits of walking, are increased blood flow, better recovery, and a strengthen immune system. There are many reasons why walking is not the best exercise for fat loss and here are a few:
1) Walking burns minimal calories
The lower the intensity of an exercise the less calories it burns it a given amount of time. For example you would burn many more calories biking at a higher intensity than you would over 45 minutes of easy strolling.
2) Walking does not do much for your metabolism
Another disadvantage to walking is when you exercise at a low intensity it only has a small effect on your metabolism, your metabolism (the rate in which your body burns through food) might stay elevated for 60-90 minutes after he walk. In turn high intensity cardio can increase your metabolism for up 4-24 hrs, if your doing cardio in morning this will stoke your metabolism for the rest of the day!
3) Walking does not deplete your muscle glycogen stores
Unfortunately walking does not deplete your bodies’ muscle glycogen stores (stored energy). When you deplete these stores you need to replace them with food and this food is used for recovery and stored in the muscles. If you do not deplete these glycogen stores, later day if you have a meal it has a very high chance as being stored as body fat.
So why is so many doctors and fitness experts recommending walking for fat loss? One big but sad reason is people do not want to hear that actually have to work hard to see results, so some activity is better than none. Which I do agree with some activity IS better than none, but if you are going to spend the time to exercise, you can use your time much more wisely and get a much better workout with and high intensity workout. The body does burn more fat for fuel when exercising at an easier pace. Most of us have seen on some of the cardio machines in our health clubs that there is a “fat burning zone” this zone is usually lets you exercise at a very easy pace. What you need to realize is the energy expended is low that even though its mostly fat it is so minimal you would have to do this exercise for hour on hours to see any fat loss, and doing this much aerobic activity can compromise muscle.
Performing high intensity cardio/aerobic activity is much more effective at burning excess stored body fat. There have been several studies that have been done to prove this to be true. One study they compared a group of people who did moderate aerobic activity for 45 minutes for a given exercise 4 times a week for 6 weeks, and second group who performed the same exercise for 15 minutes at a high intensity 4 times a week for 6 weeks. They did before and after health assessments, which included body fat analysis, and they found that the group that did high intensity lost 9 times as much body fat!
Have you ever looked at a marathon walker, and runner, a sprinter? Their body compositions are completely different. The marathon runner is almost sickly thin, carries very little muscle and more body fat, because of hours and hours of overtraining and low intensity exercise and his muscle has been used for energy. If you look at a sprinter he carries much more muscle at a lot less fat. He spends his time doing short, but high intensity runs, which keep his body fat low and maintains his muscle.
So what should you be your main goals if you want to shed those extra pounds of fat?
1) Do intense cardio aerobic 2-4 times a week
2) Maintain blood sugar levels to minimize storing of new fat
3) Maintain lean tissue through appropriate nutrition.
I know some of you are thinking, I cannot do high intense cardio/aerobics because I have a bad knee or back. Well there is no need to worry because the intensity is based on your fitness level. For example if you’re currently walking…doing a fast walk up and down hills might be high intensity for you. If your currently doing the elliptical for 45 minutes maybe its time to do it for 15 minutes but at a much harder pace. So don’t feel you have to start running, just slowly try to increase the intensity of your workouts and decreasing the time. You have the choice of either working harder or longer, long term working out harder will give you better results
Simple ways to increase the intensity of your workouts:
1) Increase your speed
2) Use incline or hills
3) Perform intervals
4) Increase resistance
Some exercises are better suited for others, but the key is to increase the intensity of the exercise you prefer this will make the exercise much more productive.
Just be careful as with any changes to your program, just because high intensity workouts burn more fat, it doesn’t me I suggest doing it everyday, this can lead to overtraining and possible injury, and worse case scenario muscle breakdown.
Filed under Uncategorized by on Jun 16th, 2008. Comment.
