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)
Broccoli florets get a bad rap as a mushy, overcooked veggie that many of us were force-fed as kids. But when prepared right, those green spears transform into a superfood powerhouse that deserves a spot on your plate. And especially
Reverse curls are an overlooked but highly effective exercise for simultaneously developing the biceps and brachioradialis (a forearm muscle). Read on to learn what makes them unique, how to perform them correctly, what variations to consider, and what mistakes to
The Truth Behind the Lawsuit Against Balance of Nature My interest was piqued in seeing that a large supplement company, Balance of Nature, was involved in a lawsuit, and that California residents who ordered from them could get a small
The close grip push-up is a more advanced version of the classic exercise that offers some unique benefits for trainees. It’s more challenging than the classic push-up, and works the same muscle groups, but with a different emphasis. Read on
Bench dips are one of the most effective bodyweight exercises you can do at home, the gym, and outside to target and grow your triceps. Plus, trainees can tweak the movement to fit their current abilities, making it a fantastic
Diamond push-ups are a simply amazing triceps exercise. We love this powerhouse bodyweight exercise for your upper arms. And if you’re looking for a simple, equipment-free exercise to grow your triceps at home, outside, the gym, or on the road,
Scapular push-ups are an overlooked but highly effective exercise you can include in your workouts to build strength and promote shoulder stability. They are the push up that is probably furthest from the classic push-up in terms of form and
Looking for a new and engaging way to blast your biceps and build them up? If so, why not consider bodyweight exercises? These are great because you can overload your biceps far better than you could with dumbbells or a
Like most fitness enthusiasts, you probably ask yourself questions like, “Can I bench press 300 pounds if I train hard enough?” Similar to that question, we have a slightly more interesting one: 1-minute plank is equivalent to how many push-ups?
Are you looking for a simple way to shake up your shoulder training? A cable shoulder workout is just what the doctor ordered. Perhaps you’ve been stuck in a plateau for a while, or your current routine feels less engaging,
Upper ab workouts are key to your overall ab workout regimen, and you’re likely already doing them if you do traditional ab workout. But what motion determines upper abs vs lower abs? We’ll answer that important question today. And contrary
Kroc rows, named after the bodybuilder and powerlifter Matt Kroc (Matthew Kroczaleski), have become a popular exercise for lifters looking to add mass to their back and biceps. Despite their somewhat unusual name, Kroc rows offer unique benefits and could
What’s the first exercise that comes to mind when you think about training your rear deltoids? Bent over dumbbell flyes are always going to be a top exercise for your rear delts, although not frequently used (enough). For many people,
Muscle Diagram Labeled Front Muscles Rear Muscles Shoulder and Neck Muscles – Rear Shoulder and Neck Muscles – Front Bicep Muscle Tennis Elbow Hand Muscles Knee Anatomy
You’ve probably heard the argument that it’s impossible to have an effective chest workout at home because push-ups are too easy. Well, even if that were the case, push-ups are excellent precisely because there are challenging variations you can do.
Is your schedule hectic, and you don’t have much time to exercise? If so, read on because we are going to outline how to enjoy a simple 15 minute workout at home, even if you don’t have much equipment. And
The bent over dumbbell row is a great back workout, and can be done at home or in the gym. It should be part of any weight training plan to offer variation and muscle building for a lean and cut
Looking for a beginner chest workout at home but aren’t sure where to start? If so, you’re in luck because we are breaking it down for you today. From exercise selection and progression to warming up and safety tips –