Fitness Tips by David Rich

Fitness Tips by David Rich

Every week, we'll offer up a new quick fitness tip from fitness model David Rich. David has built a business around offering men workout, nutrition and fitness tips for years. We're now teaming up with him to bring you a weekly series of tips to get you educated, healthier and more active.

Remember Push-ups?
November 8, 2006

Before you discovered Bench Press and DB Press there was an exercise, which I’m sure you’ve done, called Push-ups. I know you’re probably thinking that push-ups are old school and Bench press is more effective. Sure the Bench Press does isolate the chest muscles a little more, but push-ups, being more natural, will stimulate other muscles and keep your upper body more balanced. Doing too many chest isolation exercises will create a muscle imbalance where your chest is much stronger then your upper back, and this can cause many problems. Push-ups, while still working the chest, don’t create as much of an imbalance while strengthening more core and stabilizer muscles. For this reason I’d recommend doing push-ups in the place of bench for at least half your chest workouts.

If you think your too strong and doing high reps of push-up won’t accomplish much, then have someone sit on you or put a weight on your back. Or go to my Web site and I’ll teach you a few variations that kick butt. -David

How Many Reps Should You Do?
October 25, 2006

When determining the amount of reps to do you must first determine what your goals are. Low reps (1-8) produce the greatest amount of absolute strength. Medium reps (9-20) produce more anaerobic strength. While high reps (21-40) produce mainly aerobic endurance strength.

As a bodybuilder variety is the key for muscle growth, so you will want to train in a wide rep range. This range can go anywhere from 1-40 reps with 90% of your training between 5-15 reps.

When lifting heavy, around 8 reps or less, you will be using your white muscle fibers more. As you get into the higher reps, around 15 or more, you will be using the red fibers more. While 10-12 reps produces the most volume and works the both white and red fibers. Knowing when and how to change these reps is a major part of making results.

To get started on a workout plan that will have you train with the correct amount of reps go to www.FitnessModelBody.com -David

Losing Fat is Easy
October 11, 2006

Forget all those fads diets and new weight lose secret books you see I’ll teach you how you can lose the maximum about of fat in just a few sentences. First step is to exercise; you can go to my Web site to learn more. The second is to cut out dairy, white flour (bread), and corn from your diet. The reason is simple. There are certain foods are bodies are made to eat then there are the foods are bodies were not made to eat. A cows milk is for a calf not a human. Corn is a grain that’s meant to fatten a calf not you (corn syrup is even worse). White flours clog your system and add excess and useless calories to your diet. All three of these foods are hard for you body to break down, they clog your system, many people are allergic to them and don’t know it, and they make you fat.

Follow a solid workout plan and cut out those three foods, and I guarantee you’ll make better progress then anyone following the latest fat-loss craze. -David