rockford personal trainer

bad-habits-men

You aren’t a stupid person –not by any means.

In fact, I believe that you’re healthier than most. You exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

The following 5 Stupid Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Dehydrated

It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?

Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.

Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.

Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You’re Stressed Out
I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.

The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.

A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.

You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

Your Fitness and Nutrition Coach,

David

right advice

If you post a question on “How Do I Lose Weight And Get In Shape?” on Facebook or any social media outlet. You will get advice from about 30+ unqualified people. People will try to sell you on weight loss shakes, energy drinks, body wraps, weight loss challenges, and DVD programs. Yet do these people have your best interest in mind? Or do they see dollar signs as soon as you post your question?

You need to ask yourself:


1) Are these people fit and healthy themselves?

2) Do these people have any qualifications and social proof (other than a recycled overused picture of someone they never met)

3) Is this person really interested in helping or is their main objective to sell you their inferior product or service at a superior price?

Since, I entered the Fitness and Nutrition field over 15 years ago I have dedicated myself to talk the talk and walk the walk.

Why you should trust myself and my services:

1) I eat and exercise the same way I preach others should. I don’t say you should eat healthy, frequent and balanced meals from the most natural sources and ingredients possible…and then and turn around and eat junk food and fast food every day (or ever). I recommend cooking, preparing, planning and eating most of your meals at home and I also do it myself day in and day out. I dont push or sell overpriced low quality supplements that you don’t need. (I do however recommend a quality whole food vitamin and quality protein powder that could conveniently fill in the gaps of your nutrition if your diet plan is lacking protein and vitamins- However they are NOT needed to be successful). I don’t recommend soda/pop, alcohol, drugs, pre/post workout supplements, soy protein, energy drinks, and also I abstain from them all myself. Though you might catch me once or twice a month having whatever I want when I eat out at a restaurant or event I still almost always do my best to make a good choice. :-)

2) I have plenty of success stories and social proof from my fitness and nutrition programs. Go to my webpage
www.davidmodderman.com and you will see dozens of real people and clients with success stories, before and after pictures, and video testimonials of real people sharing their success with my programs and also success stories from some of the same national programs I have run.

3) The day I entered this field my main goal was to help people get results and reach their goals with the most effective and efficient exercise and nutrition information available, and do be a beacon of understandable truth. To never let people take the easy road of quick fixes, and gimmicks that would be a waste of time and money. If something doesn’t work and I feel its a scam or not effective I will tell you it is and also why.

To The Day I Die I Will Continue To Preach Real Food and Real Exercise. I will have my clients and followers best interest in mind and NOT just how they can fill my wallet.

Your Fitness and Nutrition Coach,

David Modderman

exercise add

Do you jump from running one day to and aerobic class the follow day to spinning the next?

Do you follow a diet for a few days then jump to another one because you’re impatient? It’s too hard? Or you’re bored?

Do you follow random workouts and eat random meals?

How do you expect to measure progress if you never stick with anything long enough? How can you set realistic goals? How will you ever know if you have reached your goals?

You will not see changes in fat loss, strength, lean muscle or even metabolism if you don’t follow a structured exercise and nutrition plan consistently for a specific amount of time.

I have been in the fitness and nutrition field for over the last 15 years and I have seen 3 main forms of exercise and nutrition ADD:

1) Changing your workout too much ADD

I see this one quite often. If someone is doing a Zumba class on Monday, then a Cycling class on Tuesday, and then a bootcamp workout on Wednesday, then Pilates on Thursday. There is NO consistency there. There is no structure. Though I truly believe all exercise and activity are beneficial if it’s done safely and it’s not over done…yet one will NOT see great results with the weekly plan above. Why? Because it’s too random and not balanced. Unbalanced and random exercise will give you unbalanced and random results. It will be very hard to see measurable changes in a plan like this.

2) Changing your gym/personal trainer/bootcamp too much ADD
You just started with a new trainer with lots success stories and things are going well but your BFF just told you about a hot new bootcamp in town. So you jump ship and quit working with the trainer and join the bootcamp. Two weeks into the bootcamp you and your friend get impatient and super sore and tired give up and decide to do this hot new yoga class everyone is talking about instead. So you decide that this might be the workout for you so you ditch the bootcamp for yoga. Do you see the problem? You never give anything time to WORK! I have no problem with someone trying to find a program that is the best fit for them. However, jumping around from the latest fitness craze to the next great workout fad, to the new sexy aerobic dance class…. will get you know where and is a recipe for disaster if you are looking for great results.

3) Changing your diet ADD
You have tried Weight Watchers for a month, and then Nutrisystem for two weeks, then went Paleo for another week. Yet none of them worked for you! Right? Why? Well either you’re using a flawed diet program or you are just NOT giving it time to work. What you really need is a balanced nutrition plan that supports your specific goals and not a random fad diet plan you saw on tv or online.

The best way around workout and nutrition ADD is having a structured and balanced exercise and nutrition program customized to your specific body and goals. A specific and customized plan that you follow consistently is guaranteed to give you the best possible results in the least amount of time.

Need Help?

You came to the right place! 😉

Your Fitness and Nutrition Coach,

David Modderman.

Cinco de Mayo usually means people like to plow through chips and dips and drink a few too many cervezas. Then they end up digging themselves out of seven layers of guilt.

I can help with at least part of that with the unbelievably good (and healthy) guacamole recipe.

So this awesome recipes comes from one of my clients and it is truly one of the healthiest things you can eat. Even her kids love it!

Many still do not know that avocados are incredibly nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals and some of the healthiest fats on the planet. This is a dip you can eat guilt free. :-)

cynco

Here is your Cinco de Mayo Guacamole:

Ingredients
3 large ripe avocados
1 large shallot, finely chopped
1/4 cup fresh cilantro, finely chopped
1 clove garlic, minced
1/2 of a jalapeno pepper (optional), finely chopped
1/2 of a lime
salt to taste

Scoop the avocados into a medium bowl and lightly mash with fork Add shallot, cilantro, garlic, and pepper if using. Mix in evenly with avocados using fork to mash any lumps. Squeeze the juice from the lime over mixture and continue blending until smooth. Add salt to taste. Cover and refrigerate for one hour.

And instead of chips try using jicama, cucumber or other sliced veggies to dip.

It’s full of flavor and won’t wreak havoc on your waistline.

It’s really that simple! Now you can make festive Cinco de Mayo it even better with this crazy good guacamole.

As always, let me know if you have any questions!

-David
616-824-8311

PS: Be sure to share this page!

Which has more impact on weight loss?

Diet versus Exercise for weight loss

You know you need to eat the right foods and get regular exercise to lose weight. But when the thought of early morning workouts at the gym is overwhelming and the idea of counting calories is making you think twice about getting healthy, you may wonder, “Do I really have to do both? Could I only do one or the other and still see the results I want?”

What your question boils down to is this: Is diet or exercise more effective in the weight loss battle? Many people have asked the same question. Here’s the answer.

By a Landslide

For someone whose goal is to lose weight, diet is the clear winner. When it comes to weight loss, studies show that diet generally accounts for 75 percent of your success and exercise only pitches in 25 percent. This is good news. Think about it: it’s a lot easier to cut a few hundred calories in your diet each day than it is to burn the same amount with exercise. Would you rather skip that third piece of pizza or run a couple miles to burn it off?

One study of more than 700 people found that those who dieted and didn’t exercise lost 23 pounds in 15 weeks. Those who exercised without dieting only lost six pounds in 21 weeks.

This means it’s time to start taking your diet seriously if you want to lose weight. Watch your calorie intake and find a balanced diet plan that you can stick with for the long run. Yes, low-carb or crash diets will lead to fast results, but can you sustain such a diet for the rest of your life? Of course you can’t. So instead of crashing and burning, eat a diet that includes lean protein, healthy fats, whole-grains, fruits, and veggies and eliminate the junk.

If you cut enough calories, you’ll still lose weight even if you never set foot in a gym. Just don’t reduce your calories to an unsafe level. Women should eat at least 1,500 calories a day and men a few more.


It’s Still Important

Just because you can lose weight through diet alone doesn’t mean you don’t have to exercise. Physical activity is an essential part of health, long life, and weight management—not to mention faster weight loss. People who exercise in addition to eating a healthy diet lose more weight than those who diet alone.
Exercise not only burns calories, but it aids in weight loss in several other ways.

First, it’s an effective way to manage stress so you won’t be as likely to eat in response to your emotions. Second, it boosts your metabolism so you’ll burn calories more efficiently. Third, exercise builds muscle. The more muscle you have, the more calories you burn. Fourth, exercise helps your body lose fat, build muscle, and strengthen bones. Weight loss from diet alone often means a loss of bone density and muscle rather than fat. Lastly, people sleep better when they exercise. Since sleepy people are prone to overeat to stimulate their brains, working out regularly is your best bet against sleepy-time eating you’ll regret the next morning.

You may be tempted to lose weight through diet alone, but keep in mind the statistics for lasting weight loss through diet alone aren’t very hopeful. Only a small percentage of dieters are able to keep their weight off long term. Most find their weight constantly fluctuating as they go from one diet to the next. But those who use a combination of diet and exercise to lose weight have a much greater chance of keeping the weight off for at least a year.

Keeping It Fun

Exercise doesn’t have to be a dreaded chore. Find an activity you enjoy and make it a regular part of your life.

~Your Fitness and Nutrition Coach,

David Modderman

I see it daily in real world and on social media sites. People are running, walking, biking, rollerblading, skipping and some even frolicking through a dewy meadow. However, there still seems to be this fear or lack interest in men and women doing weight training to improve their health. Running and aerobic exercise will always seem to take precedent over lifting weights.

First I need to you to ask yourself is why are you running ? If you’re running because you like to run and enjoy the feeling it gives you that’s great, good for you. if you’re running because you have a goal of running a 5k, 10k, or a half or full marathon to say you did it and get this sense of accomplishment then more power to you. However, if you’re strictly running because you think this is the best and most efficient way to get in shape, get back in shape, stabilize blood sugar, increase or get back your metabolism, and lose fat (not weight) and keep it off long term……..well then you just might be misinformed.

I am sure you hear these two words quite often “In Moderation”. I have never cared for these two words because I usually see people use these two words as an excuse to slack off or because they are already going over board in regards to exercise and even food. We live in a society that many believe “MORE” is almost always better.

We want to have exercise not in moderation but in “Balance” running excessively with no concern for your muscle is not a very effective approach to long term health and lasting changes in body composition.

I see far too many people running, and running and running and they have no goal in mind but to run more and farther and this will somehow eventually give them the body of their dreams or great health. Will it? Lets see some of the effects of long term running on the body.

Effects of Long Term Running:

    Good Short Term Effects

Has the potential to burn fat
Can improve stamina and endurance
Can improve speed
Can Improve mood
Can strengthen heart and cardiovascular system (if done moderately)

    Bad Effects (Short Term and Long Term)

Breaks Down (Burn) Muscle Tissue (if excessive)
Produces Scar Tissue around heart (long term)
Raises cortisol and accelerates aging (short and long term)
Raises inflammation and oxidation stress
Destroys ankle and knee joints (if excessive and on a hard surface over time)
Comprises immune system
Causes metabolic damage
Decrease reproductive size and function

Effects of Long Term Strength Training:

Good effects:
Builds and strengthens muscles
Increases Metabolism and burns fat
Strengthen Bones and Joints
Strengthens heart
Strengthens other internal organs
Strengthens immune system
Increases and improves bone mass (helping prevent osteoporosis)
Helps prevents and treats diabetes
Helps prevent Parkinson’s disease
Increases Testosterone levels

Risks of Weight training
-More supervision is required as the risk of injury is greater.
-Certain exercises, such as lunges or incline bench press, can be difficult to perform.
-There is a need for lower back support, or strong back and abdominal muscles, when performing certain free weight exercises such as squats and or any standing overhead barbell presses.
-There is a lot more to remember about how to do each exercise safely and correctly.
-Free weights can seem intimidating.

Yet, all the above risks for weight training can be reduced or completed eliminated by working with a qualified and competent trainer or coach.

So don’t assume I am saying running is bad but is it the best and only thing to do to see great results in health and body composition? NO. Does it come with far more risks if done in excess? YES.

It’s not only my opinion but backed my science that the most efficient way to improve health, body composition (not just weight), and overall fitness is a BALANCE of resistance training, “moderate” cardiovascular exercise (i.e. 3-5 times per week for 30 minutes), and supportive nutrition. Balance is the key. If you’re running almost daily and currently not happy with your weight on the scale or more important the way your body looks and feels then you should add in some consistent resistance training and a proper nutrition plan. How much weight training? A minimum of 2 days per week full body is recommended to start but I would strongly suggest working up to 3-5 days per week.

Don’t know where to start? Need help with a properly designed resistance training program you can do at home or at the gym? I offer in person or distance (online) fitness and nutrition coaching if you dont live near me.

GET BALANCED GET RESULTS!

Your Fitness and Nutrition Coach,

David Modderman

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2) Cutting Out Carbs with no strategy in place.

The low carb diet craze has been in effect for over decade. Some of the more popular diets like Atkins and South Beach were two of the better known diets where you eliminate the majority of starchy carbohydrates in your diet and some things like fruit as well. This is a major mistake as an effective solution to long term fat loss. Why are carbs so important?

Carbohydrates are your bodies preferred source of energy. Meaning for you to have steady energy and blood sugar throughout the day you need to have carbohydrates in our diet. Why have the low carb diets worked so well for people to lose weight in the short term?

When you eat carbohydrates your body will use them for immediate energy/fuel and also store them as glycogen in your muscle in your liver for reserved energy. Most people are not aware that glycogen holds and attracts water. For every gram of glycogen your muscle holds it attracts 2.4 grams of water.

So when you eat carbohydrates your body will instantly hold more water. When you suddenly just stop eating carbs your body will hold less water. Make sense? So people who weigh themselves daily after cutting out carbs will see a 5-10 pound weight loss in just a few days. So in your mind Carbs =make you fat. However, you’re not losing fat your losing water. Water is temporary and meaningless in regards to weight loss. Your goal is to lose that ugly fat around your waist and behind and not just weight correct? Then you need to stop just cutting out carbs and have a real strategy to lose fat and keep it off.

The first strategy of carbs is to make sure you are getting the right ones. There are some carbs that are very healthy for you and needed and some that are very bad for you. You want to get all natural non processed carbs which are high in fiber and low in sugar

Good sources of carbs are foods like: sweet potatoes, apples, old fashioned steel cut oatmeal, and broccoli. (almost all fruits and veggies)

Bad sources: candy, potato chips, donuts (pretty much any food with simple sugar and white flour)

What if I told you carbs are essential for long term fat loss? There is no magic to just cutting out carbs. Just cutting out carbs with no strategy in place can really backfire.

A few things will happen on a very low carb diet:

1) Lose water weight (which is temporary and meaningless)
2) Mess up metabolism and lose lean muscle mass which will lead to more fat storage
3) Slow production of thyroid hormone

I educate my clients on how to eat the RIGHT carbs the RIGHT way to reach whatever goal they have whether it is to lose lots of fat or gain lots of muscle. Eating carbohydrates to see the best results and reach your goals requires proper knowledge and strategy. Do you know eating the right carbs at the right times during the day on a fat loss plan can accelerates fat loss by 50%? You need to learn not how to cut carbs but HOW to strategically manipulate/cycle them for the best results.

Contact me now to learn how to cycle and manipulate carbs to increase fat loss by 50%!

Your Fitness and Nutrition Coach,

~David Modderman

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Proper nutrition is still the missing piece for most people and why they are not seeing great results after working out consistently every week. Whether you’re looking to just firm up, lose 50 pounds of fat, or build more lean tissue having proper supportive nutrition is a MUST. Over the next six weeks I will be focusing on the top 6 nutritional mistakes people make outside the workout.

1) Mistake: Focusing only on calories and not the ingredients
Over the last 12 years I have talked to and worked with thousands of people on their nutrition and eating habits. Even after so many years of nutrition coaching I still have people coming in asking the same questions and making the same mistakes nutritionally. There seems to be a new diet book or program out every month. Yet almost all diets focus on calories first and ingredients second or not all.

This is a problem and I will explain why:

A calorie is a unit of heat or energy. Every time you move you conduct heat and energy therefore your body actually needs calories to function and yes to burn more calories. Most people when I say the word “calorie” associate this with something negative. Many are wired to believe just by watching how many calories they eat alone is a successful weight loss plan. This is flawed because one would assume and are taught a calorie is a calorie. This is not true. Maybe, a calorie is a calorie outside the body but as soon as it’s put in your mouth and swallowed/digested it changes.

For example a 270 calorie Snickers candy bar compared to a 270 calorie 7 ounce grilled skinless chicken breast are equal in calories but do you think they are digested the same? Do you think they affect your metabolism and blood sugar levels the same? NO!

A candy bar will have a big ingredient list (many unnatural) and it will most likely contain a lot of fat (some trans fat –hydrogenated oils -the number one cause for heart disease) and lots of sugar, this sugar will spike your blood sugar levels and then it will crash it leaving you feeling like you want to take a nap about 15-30 minutes after eating it. After your blood sugar crashes you will eventually crave more sugar or fat to bring blood sugar back to normal…unfortunately blood sugar will never stabilize from this food. The candy bar contains fat and sugar and comes with very little natural ingredients so this will have little or no effect on your metabolism. (0-.5% increase on metabolism during digestion)

Snickers ingredients are: milk chocolate (sugar, cocoa butter, chocolate, skimmed milk, lactose, milkfat, soy lecithin, artificial flavor), peanuts, corn syrup, sugar, skimmed milk, butter, partially hydrogenated soybean oil, lactose (a milk product), salt, egg whites and artificial flavor.

So let’s now take a look at that 270 calorie 7 ounce grilled chicken breast. The chicken breast will contain mostly lean protein; it has only one ingredient CHICKEN. It has little fat and contains almost all protein (the most thermic macro nutrient)so this would literally have a very positive leveling effect on your blood sugar give you stable energy and increase your metabolism by up to 20-40% during digestion. The chicken breast will also fill up you longer than any candy bar would.

Still think a calorie is just a calorie? If your goal is long term fat loss the ingredients are much more important than the just calories. Most fail to realize how many calories they actually need to burn fat it’s probably a lot more than your 800-1200 calorie diet plan, and if this all you are all eating good luck losing fat and keeping it off for the rest of your life.
If you’re buying 100 snack packs of cookies thinking this is a good way to lose fat (not just weight) and keep it off you are severely misinformed. One hundred calorie pack of cookies or a 200 calories serving of natural hummus and carrots which is better for weight loss? The hummus of course! Look at the ingredients first not just the calories!

Avoid anything with a long list of unnatural ingredients no matter what the calories are and what it says about being healthy on the front of the package. You should be looking for and eating real whole natural foods and ingredients.

Look for Mistake #2 next week!

Your Fitness and Nutrition Coach,
~David Modderman

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Mistake 5#- Not Using Proper Form and Resting Too Much.

One of the biggest mistakes I see and have seen in the gym is people working out and not using proper form when they lift weights. These mistakes are usually made using free weights but I see them made on cable machines, and stationary weight machines as well.

Proper exercise execution and form is crucial for not only safety but seeing the best possible results from your workout.

The biggest form mistakes I see are:

1) Swinging and using momentum during the lifting and lowering of the weight. Though this will allow you to handle more weight but this type of form will get you no where as far as the results go.

2) The tempo of the movement is too fast and momentum takes over. Lifting too fast again prevents you from focusing on the muscle and only the movement. The muscle is always more important than the movement.

3) Using your lower back and lower body to help you through the movement. When someone struggles to lift a weight or to get a few extra reps they tend to use their lower back to help them. This is a recipe for disaster. You need to drop the weight and use proper form.

4) Bouncing the weight off your chest. This is very common when I see someone doing barbell chest press. If you have to bounce the weight then you are using too much weight. Bouncing the weight prevents you from really using all the muscle fibers in your chest and allows momentum to help you.

5) Not fully extending at the top of the lift and not coming far enough down to get the most efficient range of motion. Proper range of motion allows you to work all the muscle fibers in that muscle efficiently. Partial reps are not recommended for most people.

6) Locking the joints out on every lift. Locking your legs out at the top of the squat or locking your arms out at the bottom of a bicep curl. The problem with locking the joint out is one it puts more stress on the joint and two you lose the tension on the muscle and this makes the exercise less effective.

7) Not keeping core tight and looking down while doing standing exercises. During a squat its very common for someone to use their lower back and knees by looking down and leading with their knees and shoulders. This will put stress on their back and knees. Keeping core tight, looking straight forward, and sitting away from your knees (leading with glutes) will allow you to the squat safely and effectively and put stress on the muscle and not the spine, lower back, knees and joints. (see photo above)

I always tell my clients “You need to focus on the Muscle not the motion” You should always know what muscle you’re working and focus on the muscle while lifting and lowering the weight. If you’re not feeling it in that muscle while you’re lifting and lowering the weight then you’re probably not working it very efficiently. Any one can do the motion and movement of lifting the weight but if you are not focusing on the muscle you’re really not doing much.


Resting Too Much.

Another mistake I see in the gym is people resting way too much between sets of an exercise and between exercises. If your number one goal is strength and size resting will allow you to lift more weight. However, it will also affect your endurance and you keeping your heart rate up. So if you want to increase your strength more rest is needed yet I wouldn’t recommend resting more than 90 seconds maximum. If your goal is not strength and size there is no reason to rest so much. Ninety percent of the people that come to see me want to get in better shape, improve their stamina, lose fat, or get ripped. Yet I see so many people at the gym with these goals doing a set and resting for a minute or more. I recommend making your time and workout more efficient by doing super sets, or circuits. This will allow you to go from exercise to exercise and rest a muscle group with out resting your heart. This will also allow you to get a great intense workout and not to mention you will burn more calories, challenge your heart, and get your workout in a much quicker period of time .(30 minutes or less)

This concludes “The 5 Biggest Mistakes People Make In the Gym.” If you were making some of these mistakes I hope you will apply the new information you have learned and make your workout routine more efficient and effective!

Now let’s go get it!

Look for the next series “The 5 Biggest Nutrition Mistakes People Make In and Out Of the Kitchen” coming soon!

Your Fitness and Nutrition Coach

~David Modderman

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Those who know me and have trained with me over the last 12 years know one thing for sure I am all about efficiency and balance with the workouts and nutrition plans I give my clients.

Clients come to me because they want to:

1) Lose Fat
2) Build or Tone (maintain) lean muscle

The exercise question I have seen debated over the years is the order you should perform your cardio/aerobic exercise and resistance training if your goal is fat loss.

I have heard the argument you should do your cardio before using the weights because it will warm up your body. I have also heard the debate that if your goal is to increase endurance and stamina you should do cardio before your weights. These are both reasonable debates.
I agree with the first debate you should warm up your body before doing weights. However, that doesn’t mean long or intense aerobic exercise is the most efficient way to warm up your body and prepare it for weight training. I do however recommend a very light 2-5 minute cardio warm-up followed by some dynamic (moving stretches) stretches before doing weight training. This will get your body’s blood flowing and muscle warmed up to prepare it for using resistance and lifting weight.

If your goal is endurance and stamina doing cardio before weights will give you more energy for that cardio session. However, doing weights after long or intense cardio is not an effective way to build strength or lose fat and in my opinion it’s counterproductive and a mistake.
If you’re running marathons or training for endurance races then weight training can help you with endurance and performance. However, I wouldn’t recommend even doing weights and cardio back to back. I would recommend either doing them on separate days or doing those 6 hours apart. This will allow you to get the full benefits of both without risking energy/strength crashes or risk of muscle loss.

Getting back to why most people are doing resistance training and cardio in the first place is to build muscle and burn fat.

If fat loss and building muscle is your goal then the order you do weight training and cardio is crucial for seeing the best and most efficient results.

Let’s look at the science of what happens and what fuels sources your body uses during weight and cardio sessions.

During aerobic exercise there is a lot of oxygen present and you can use two things as a fuel source stored sugar (glycogen) or fat.
During strength training even though oxygen is present your body doesn’t need it to perform this activity because your blood vessels are constricted and oxygen is not being used very much if at all. Therefore during strength training you can NOT use fat as a fuel source it is not an option so you can only use glycogen.

If you are doing aerobic/cardio exercise first you will burn mostly glycogen as its your body’s preferred source of fuel. Follow with weight training and there is much less glycogen to burn therefore muscle will become a source of fuel once the workout becomes intense.

However, if you flip that and you do your resistance training first you will use your stored glycogen for energy (which is your only option) follow it with cardio now your body’s only remaining option is fat.

In simple your body will use much more fat for a fuel source doing cardio after weight training than doing it before.

Does this mean people can’t lose fat or see results doing cardio before weights? No, it just means it’s not the most efficient way and your workouts have a much greater chance of being more effective and productive by doing resistance training first. I always tell my clients it’s not always about training harder or longer but training smarter. Making things more difficult when you don’t need to and doing something that can be less effective in regards to someone seeing the best results will always be a mistake in my opinion.

So I would recommend the following in regards to doing weights and cardio:

1) Do weight training and cardio on completely separate days

2) If your goal is fat loss and building/maintaining lean muscle mass and you want to do them back to back always do your resistance training
before cardio. Also, try to keep your cardio to a maximum of 30 minutes after weights.

3) Separate your weight training and cardio sessions 6 hours apart. This will allow some muscle recovering and allow you to refuel your body.

4) Have a proper supportive meal a 60-90 minutes before exercise and proper meal/recovery shake within 30 minutes after exercise. This will allow energy for your body and will assure you have plenty of fuel for your workouts and not risk using muscle for energy over time.

Look for Mistake #4 coming soon!

Your Fitness and Nutrition Coach,
~David Modderman