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
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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
Filed under Nutrition, weight loss by on Jun 12th, 2010. 1 Comment. 
10 Reasons You’re Not Losing Weight-Part-1
10 Reasons You’re Not Losing Weight-Part-2
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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
Filed under Nutrition, weight loss by on Jun 10th, 2010. 2 Comments.
It’s December………………
Are you waiting like everyone else?
Waiting till January to starting eating better and exercising?
One of the top News Years resolutions every year is to lose weight, get in shape, and get healthy. Yet most fail to follow through with this in January maybe they do for a few weeks and then eventually they get busy and quit all together.
Do you want to fail like everyone else?
Then maybe it’s time to STOP waiting and START doing!
Today is just as a good day as any to start that workout and that eating better.
Just think if you start now you will already have made it a habit by January and you will already have 1 month of results before anyone else. 
Your Fitness and Nutrition Coach,
~David Modderman
Filed under Lifestyle, weight loss by on Dec 2nd, 2008. Comment.
Are you a victim of the all or nothing bug?
I used to be in so many parts of my life. As a perfectionist this can happen far too often with too many people.
I remember thinking to myself over and over “well if i can’t do it this way then I might as well not do it at all!”
Is this a good attitude? Looking back I say no it wasn’t.
Do you use the all or nothing approach when trying to exercise and eat healthy?
Many do….
I remember running into a former client at the gym. We had worked together for like 6 months and we had got him in tip top shape. When I saw him for the first time in like 3 months I could tell he had let himself go a little bit. I said “hey haven’t seen you in here in sometime”. He went on to tell me he was working out six days a week and then got real busy at work and got out of the routine and just stopped coming completely. Wow! 6 days a week down to nothing! What was he thinking? Don’t you think he could have managed 2-3 days a week just to maintain his routine? After I mentioned this exact thing to him he looked at me funny and said “wow…I should have done that….3 days a week would have been something.”
That is the all or nothing bug if I have ever saw it….
People on diets do it everyday..”well I just ate a large piece of cheesecake, I guess I am off my diet”
Do you really have to be? No!
How about making the next meal better or the next day better. It doesn’t have to be all or nothing..it should always be at least something…making the effort consistently but not trying to be perfect everyday.
Don’t let the all or nothing bug get you!
Your Fitness and Nutrition Coach,
~David Modderman
Filed under Lifestyle by on Oct 27th, 2008. Comment.
I went to the supermarket yesterday with a former client of mine. We met there to do one of my famous “Supermarket Tours” For those who are not aware during one my supermarket tours I take clients/individuals through the market for a full hour. We go through each section of the store examining and deciding what are good foods to choose and not to choose if ones goal is improving health and body compostion. These tours are usually eye opening for most people. I have never had a client leave a supermarket tour without them learning something eye opening on how than can improve their nutrition habits. Also, it teaches them how to choose and know what foods to buy and not to buy if they want to achieve their dream body.
Most of you are unaware that their are foods that are labeled fat free that are 100% fat. Most are unaware that most foods that are labeled sugar free contain ingredients that are just as bad for you.
What if I told you:
- Wheat bread was bad for you.
- Slim Fast will make you fatter.
- Most diet foods are killing your chances of losing fat.
- Your kids are being told to eat junk food everyday.
Want to find out why your last diet, and weight loss program was not successful?
Sign up for one of my Supermarket Tours and take control of your life and your body!
~David Modderman
Filed under Lifestyle, Nutrition, weight loss by on Aug 28th, 2008. Comment.
Is any other food or drink reported to have as many health benefits as green tea? The Chinese have known about the health benefits of green tea since ancient times, using it to treat everything from headaches to depression.
Here are just a few health conditions in which drinking green tea is known to be helpful:
- cancer
- rheumatoid arthritis
- high cholesterol levels
- cardiovascular disease
- infection
- preventing tooth decay
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impaired immune function
What makes green tea so special?
The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. 
Benefits of Green Tea for fitness and fat Loss:
- Appetite Control.
- Increase in metabolism during and after exercise.
How much green tea should you drink?
I recommend 4-5 cups of freshly brewed green tea a day. Bottled green tea is not recommended. Bottled green tea contains less antioxidants and usually more sugar and additives (if sugar free).
Drinking non calorie beverages like green tea and water will surely aid you in reaching your fat loss goals!
~David Modderman
Filed under Lifestyle, Nutrition, weight loss by on Aug 27th, 2008. Comment.
Being a Nutrition Coach I always am telling my clients you MUST eat breakfast. From this advice I often get asked the question:
“What Do You Eat For Breakfast”?
Well I do try to eat variety in my breakfast, but sometimes my breakfast is a little boring. I am not a gourmet cook by any means.
But to give an idea this is what my breakfast looked like so far this week.
Monday: This was a early morning for me so I had a quick blended shake which included: one large Fuji apple chopped up, 2 scoops of protein powder, 2 cups of water, one cup of dry quick oats, and a dash of cinammon, and one VGF 25+ for men tablet.
Tuesday: 1 cup of old fashioned oatmeal, with 1 cup of fresh pinapple and a dash of cinammon, 2 whole eggs scrambled with 5 egg whites, and one VGF 25+ for men tablet.
Wednesday: Egg sandwich made with two slices of Aunt Millies 100% whole wheat bread, 4 scrambled eggs whites, 2 whole eggs and slice of lowfat cheese, and one large fuji apple, and one VGF 25+ for men tablet.
Thursday: 3 slices of homemade pizza from the night before. This was made from: Whole wheat flour, oat bran, olive oil, natural pizza sauce, reduced fat mozzerela cheese, and fresh mushrooms. (want the recipe just ask) and one VGF 25+ for men tablet.
Friday: This morning is a low starch day. So I had two scoops of protein powder with water and blended with 1/2 cup of blueberries, 1/2 cup of strawberries, and one VGF 25+ for men tablet.
So this is what an average week of breakfast looks like for me. Variety is key so you don’t get bored but also your body gets a variety of nutrients each morning.
So make sure you make breakfast a daily habit!
Filed under Nutrition, weight loss by on Aug 1st, 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.
