David Kirsch

Movement is exercise. Seemingly simple things - taking a walk, for example - can be just the spark your body needs to get back on a healthy track. ”

Eating processed foods will prevent you from losing weight and shedding fat. ”

The most common mistake when women go into the gym is to watch someone else do an exercise and start doing the same one. ”

Women often use weights that are too heavy. I like to stay in the 3- to 15-pound range. If you're more fitness-experienced, use weights in the 8- to 10-pound range. If you're a beginner, start in the 3-pound range. ”

All of the exercises in the world won't give you that buff bikini body if you are not eating and hydrating properly. ”

Slow-twitch muscle fibers are mostly used for long endurance exercises like aerobics, swimming, and distance running. Fast-twitch muscle fibers are generally more powerful and are activated during maximum exertion exercises like heavy weightlifting and intensive, short bursts of sprints. ”

Eating is not a bad thing; it's not a curse. And I think to have long, sexy, lean, tight muscles, you need to feed them with good quality proteins and make sure you stay hydrated. ”

If you go on a calorie-reduced diet without increasing your level of exercise, at a certain point, your body will lose a little weight and then plateau. You need to trick your body to burn more fuel than you're ingesting so you can continue to lose weight. ”

I think that we all plateau, from fitness experts to regular folks at every fitness level. What that means is we need to change our exercise routine, food, and attitude. ”

If someone is worried about bulking up their quads, they're not going to do a traditional squat. They're going to do a wide-stance squat or a plie squat, which is second position dance, opening up your legs and bringing the focus to the inner thighs and not to the quads. ”