weight loss and fitness

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

2

weight loss help

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

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

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

Reason 5) Eating Too Much

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

6) Not Eating Breakfast

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

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

Look For Part 4 Tomorrow!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

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It is amazing to me how many people want the quick fix when it comes to weight loss and fitness.

It’s also amazing to me how trainers are so willing to give quick fix answers and send people on there way. I was at the Front Street Riverview center yesterday promoting the newest location and fitness studio for my newest affiliation

The whole day I had people coming up to me and saying “oh you’re a trainer “what is the best exercise to get rid of this or that?” They would then grab under there arm and point or grab their waist and squeeze. To my dismay I actually heard another personal trainer give a lady really bad advice. The lady asked how she could get rid of fat on her back and waist. I actually heard this trainer say “you need to do lat pull downs to target under your arms or back” and crunches to target your waist”.

To me this was bad advice that this lady would get nothing from. But wait isn’t this exercise advice true? Well yes maybe, you should do lat pulldowns to hit underneath your arms or back and crunches to target your waist…..but that’s not the point…….The point is will these exercise be enough to actually get rid of these areas?

NO!

These exercises will only target the muscle underneath but they will not reduce or shrink these areas alone. So being a hard headed person and making sure this lady at the very least walked a way with sound advice I had to chime in and give my two cents. I told her if she really wanted to see results in those areas then doing two exercises alone will not be enough. I told what she needed to do is to learn the proper balance of the right nutrition, resistance training and aerobic exercise.

That is the only true way to see long term success in those areas. As a trainer it is always easy to give someone a quick easy answer and send them on their way, but will this advice really help someone? Will these quick answers empower them to change there lives? I believe the answer to be NO.

There is no quick fix or easy answer for getting into shape and getting that body you have always wanted. It will take hard work, some inspiration and motivation and the right map.

My goal is to be not just a trainer with a quick easy answer but the Fitness Coach and Fitness Professional that will give you the advice that will make the difference in your life and your goals. I can give you the motivation, inspiration, and the right map to be successful you just have listen, work hard, and follow this map.

If you do then there is nothing that can stand in your way. I will see you all back here soon….. same place….and same time…well maybe not the same time….but I will be around J

-David