Thanks for visiting!  

It is our privilege to have you here. We hope that you find a lot of value to help you achieve your fitness and wellness goals, and to do so without injury along the way.

My name is David Williams, and I am the founder of Our aim is to provide a blueprint to help you build a lean, muscular physique. Most agree that the lean, muscular look is the most aesthetically pleasing physique. And more importantly, it is totally achievable on a tight schedule when you don’t have 2 hours a day to spend in the gym.

My Background

  • A Lean LifeGraduated from West Point in 1990
  • Top 5% of my class in Physical Fitness at West Point
    (my proud Star ⭐️ on my fitness shorts – Top 5%)
  • U.S. Army Active Duty for 5 years
  • U.S. Army Airborne Ranger
  • Airborne School: 1990
  • Ranger School: 1991
  • Pathfinder School: 1991
  • Army Infantry Officer: 1990 – 1995
  • Top 1% on Army Physical Fitness Test (APFT)

My Story

I graduated from West Point in 1990, where I was in the top 5% of my class for physical fitness. You can see the photo above where I proudly wore my “Gold Fitness Star” on my PT shorts representing the Top 5% in physical fitness.

During my time in the U.S. Army, I performed in the top 1% on the Army Physical Fitness Test (APFT), which consisted of push-ups, sit-ups, and a 2-mile run. I could do over 110 push-ups in 2 minutes, over 110 sit-ups in 2 minutes, and run the 2 mile run in under 11 minutes.

In the U.S. Army, I was an Infantry Platoon Leader, and also an Airborne Ranger. This photo below was taken on August 13, 1991 – Ranger School graduation day in front of this timeless stone sign on the hallowed grounds at Ft. Benning, Georgia.

Army Ranger School

I lost a full 40 pounds in Ranger School and graduated at 140 pounds…skin and bones, but happy to be done and a Ranger School graduate! It was one of my proudest days, and I was so humbled and grateful to finish the grueling 8-week course and share this day with my parents.

Army Ranger

Workout routines and physical fitness were a way of life during this time in my 20’s, and I remained in the top 1% on the APFT during all 5 years in the U.S. Army. We did PT (physical training) six days a week, along with some pretty hardcore infantry training the rest of the time. 

A Full-time Student of Fitness and Nutrition

I am a student of fitness, exercise, and nutrition. I study it daily, and am always looking to add value at 

We have a talented team of writers, researchers, and contributors, and our primary goal at A Lean Life is to provide top value in the areas of fitness, nutrition, and wellness. And to keep the process simple, so that it’s sustainable for the long haul.

The Army was a great training ground to learn the fundamentals of physical fitness, exercise, and resistance training. We lived it and breathed it 24/7, and the Infantry is a hard-core place where peak conditioning is a must.

Fitness and Nutrition is a Simple Process, It’s Just Not Easy

Fitness and nutrition really is a simple process. Building a lean, healthy, and muscular frame is simple, but it’s not easy. It just takes some discipline and effort, and following a process that works. 

That doesn’t mean it will be perfect every day, and nor should it be! It’s good to have cheat days when you enjoy your favorite foods. If you deny yourself this, then your path is likely not sustainable. We’re all human, and we need a mental break sometimes, in order to stay strong.

But fitness and nutrition is often complicated by the “fitness gurus” out there today. It’s the reason 70%+ of adults are overweight are obese. It becomes so complicated and overwhelming, who wants to mess with it!

So keep it simple, make a few changes, and you’ll be on the right path.

Resistance Training and Cardio Workouts

You only need to do resistance training two days a week to build a lean, muscular physique. Now if you’re looking to become a bodybuilder with huge mass, then yes, it requires more. But if your aim is to get lean and build an attractive, lean muscle physique, then two resistance training days each week is all you need.

We suggest doing cardio every day. Yes, every day. It provides so much benefit to your daily life, and once you build it into your routine it becomes like brushing your teeth or getting dressed for work. But if you set 3 days a week for cardio, you’ll eventually make excuses to not do it. It’s human nature. But if it’s part of your routine, it becomes embedded in your DNA. 

Our Focus at A Lean Life

  • Build lean muscle
  • Do cardio every day
  • Increase your strength 
  • Control your calories for weight loss and weight management
  • Increase your bone strength (really important in middle age)
  • Improve your physique (lean, muscular look)
  • Improve your health and wellness

Wellness Over 50

 Avoiding Injury

In my 40’s I started to sustain pretty frequent injuries in the gym. It’s just part of hitting middle age. So I had to adjust my process to avoid these workout injuries. And it’s also pretty simple, and it comes down to proper warm-up and dynamic stretching prior to lifting weights. If you do this properly, you’re unlikely to get injured. 

Stretching and proper warm-up are paramount, and I will walk you through this process on each page of this site where relevant.

I wish you the best of luck that you will achieve the fitness, nutrition, and wellness goals that make you happy, and also build a lean, muscular, and healthy body that will improve the wellness of each and every day.

Take Care, and God Bless!

David Williams, Owner
[email protected]

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