A diet and fitness enthusiast, David Williams is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness, nutrition, and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness.
From his experience in the U.S. Army (Infantry), he gained an appreciation for all forms of workouts and fitness: gym, home, dumbbell, cable, calisthenics, bodyweight, cardio, sports fitness, field fitness, and more. He brings this diverse background of experience to the content at A Lean Life.
David is a student of fitness, exercise, and nutrition. He was a big fan of low-carb diets for many years, but now leans more to a balanced approach with lean meats, leafy vegetables, wide range of fruits, healthy nuts, and healthy oils. A typical diet week might include: chicken breast, turkey, lean beef, spinach, broccoli, blueberries, strawberries, kiwi, avocado, almonds, walnuts, and olive oil. And of course a large iced coffee every morning.
He loves the beach and working out, and spending time with his wife and daughters.
Click to learn more about David and the entire team at A Lean Life.
West Point (United States Military Academy)
Resistance training is one of the best ways to build muscle, increase strength, and improve overall fitness. However, lifting weights without proper preparation or technique can increase your risk of strains, sprains, and overuse injuries. By following a few simple
Counting calories can be an effective way to lose, gain, or maintain weight. The principle is straightforward: consume fewer calories than you burn to lose weight, or consume more to gain weight. The challenge isn’t that calorie counting doesn’t work—it’s
If you’ve been searching for an efficient, effective way to boost your fitness, HIIT workouts for beginners might be exactly what you need. High-Intensity Interval Training — commonly known as HIIT — alternates short bursts of intense exercise with brief
Strong shoulders are important for everyday movements, athletic performance, and overall upper-body strength. Dumbbell shoulder exercises are one of the best ways to build muscle, improve stability, and increase mobility because they allow each arm to move independently through a
The trapezius (or ‘traps’) is a large muscle that makes up the bulk of the upper back and is responsible for head movement, posture, and shoulder health. But what if you only have a pair of dumbbells available? Can you
Push-ups are straightforward enough. Get down on the floor, place your hands flat on the ground, and push yourself up as many times as you can. But did you know that the push-up hand position you use can significantly impact
Squats are arguably one of the best exercises for training your lower body, boosting your athleticism, and improving stability. But what if you want to do a squat workout at home without traditional equipment like a rack, barbell, and weight
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Bench presses, push-ups, chest flyes, and dips are fantastic movements to target the chest muscles. However, you need upper chest exercises to truly emphasize the upper portion and build balanced pecs. So, let’s dive in and explore five of the
We often work the upper and middle chest through various press and fly exercises, but the lower chest? It doesn’t get the love it deserves. This is a problem because not developing the area will hold back your chest development
Push exercises are ideal for developing the shoulders, triceps, and chest. However, they typically require dumbbells, a bench, and gym machines. To that end, I’ve listed the five best bodyweight push exercises you can do with little to no equipment.
The shoulder cable pull is a unique movement that comes in many forms and can target the middle and rear portions of the deltoid. Read on to learn what makes this activity unique, how to perform one of the most
While not as popular as other push up variations, the inverted push up is highly effective and excellent for building upper body strength and power. Learn what makes the movement great, how to do it correctly, and what variations you
The cable should press is a good but heavily overlooked exercise for strengthening the deltoids and building pressing strength. Read on to learn what makes the movement unique and why it might be worth it over traditional dumbbell or barbell
Are you looking to build up your deltoids at home or outside? But maybe you’re unsure what exercises to do. If so, you’ve come to the right place. Below, we’ll break down five of the best bodyweight shoulder exercises you
These are our Top 10 healthiest fruits that you can include in your diet. They’re a must-have of bountiful nutrition, and health benefits that cover the spectrums. And beyond their tempting colors and sweet, juicy flavors, these fruits provide our