Archive for Jun, 2013


Hey Guys,

The below happens to be a Facebook post I posted earlier, but I thought it had a good message and wanted to share it with those of you who don’t follow me on Facebook or Twitter.

When people decide there going to diet they set themselves a time scale of let’s say 16-20 weeks.That’s all good, however, did you know that it takes on average 21 days to settle into a routine.The same applies to dieting/nutrition. When you start a new eating plan, you don’t just adjust to it the day you start, it takes a while for you to get used to the new pattern of eating.

Say for example you decide to go on a low carb diet…There’s no more of this buying quick snacks when you’re out. You will realise that most places don’t sell protein only foods so you now have to make the adjustments to your day and start prepping your food.

During the first 4 weeks you’re in what I call the adjustment stage and in the process of building the foundation for the weeks to come.

So in theory your 20 weeks becomes 16 weeks dieting and 4 weeks adjusting…

16 weeks becomes 12 weeks dieting and 4 weeks adjusting…

Even worst if you’ve only given yourself 12 weeks as you’ll be cutting it short to only 8 weeks!

Giving yourself only 8 weeks to shed a load of body fat put’s your body in a vulnerable position as you risk loosing precious hard earned muscle and voluntarily jump on the fast track to skin and bone, LOL, I’m serious.

I’ve seen guys do 1 hour cardio in the morning and 1 hour in the evening, eating next to nothing and all for the love of abs and the summer holiday that’s shortly around the corner.

But you see 8 weeks down the line, although they find that they have the abs they were after, they also have a nice set of rib bones to compliment them…OUCH. Don’t be this guy… I was close to becoming him but learnt the hard way never the less.

This can all be avoided guys if you plan ahead of time!

I’ve been making this mistake since I first started training…Don’t do the same!



Quote of the Week

Posted: Jun 27, 2013 in Motivation
Tags: , , , ,


Hey folks,

I hope everyone is well. I’ve missed not blogging for the last 2 weeks and everyone’s been asking where I’ve been. As some of you are aware, I’ve been having a few difficulties with my eye sight for a little over a week now and was advised by the opticians to not go anywhere near a PC/Laptop and avoid watching TV also to give my eyes a rest. Things aren’t 100% but I feel good to continue blogging and connecting with you guys.

This weeks quote is influenced by the recent experience I’ve gone through and I feel a lot of you can learn from it also.

Go for it now. The future is promised to no one.”

How true is the above quote – The future is promised to no one!

So many times in life we put things of until tomorrow, next week or even next month and we’ve all done it at one point in our life.

It could be the smallest thing, from cleaning your bedroom to revision/coursework, reaching a deadline or even starting a new diet plan.

As humans we have a tendency to either live in the past or  the future, never really in the present – What do I mean by this?

Let’s use setting goals as an example. Far to many times I see people setting goals (which is a good thing by the way), however, their focus is on the end result too much. Rather than them enjoying the journey each day (the present) and learning from their experience on that journey, they get to wrapped up on tomorrow. When this happens, you take the fun out of reaching your goals and it becomes task rather than something you look forward to doing each day.

Let’s now use past relationships as an example – If you’ve ever had the misfortune of having your heart broken or been through a painful experience with a previous partner, this is an experience which happened in the past right (yesterday). However, you could move on to meet someone new but because of the pain you’ve gone through previously, you automatically go into autopilot and your guard is up to protect you from any hurtful feelings.

This is understandable and a natural defence system as a human being, however, imagine if that person was right for you, but because of the past, you was blocked yourself from future happiness…It happens so often.

There is no manual to life which I think is exciting because, you never know what’s going to happen tomorrow. Further more, we don’t even know if where going to live to see tomorrow which is why “We must go for it now”

If you like someone, go tell them now, what are you waiting for you? They may meet someone else and your chance is gone. Take the opportunity when it is in front of you!

If you plan to start loosing weight, don’t wait until the 1st of a new month or the start of a new week, go for it now. The sooner you start, the sooner you are to your goal which is a added bonus.

I’ve said it before, “The present is a gift” – If you’re alive right now, your more blessed than you know. No matter what you are going through, God (and I use that term loosely) never throws anything at you that you cannot handle. You need to remember this when you are going through hardship and real pain. The saying, “What doesn’t kill you makes you stronger” could never be more true.

It’s like a boxer in a ring, he may loose every round and eventually loose the fight, but if he continues boxing, he hasn’t really been defeated, he’s just become a stronger more advanced boxer as he has that experience to learn from and move on to bigger and better fights.

Life is way to short and the way time is flying these days, it almost feels as if we “must go for it now” rather than waiting for tomorrow (which may never come)

Like I always say, spend time with your loved ones and tell them you love them. Share gifts with those who don’t have. Smile with that old man you walk past every morning. Act from a place of love for we all share the same energy and hate for another man is really hate for ones self on a deep subconscious level (but that’s another topic for another discussion)

Remember, if you have the opportunity TODAY, go for it TODAY, as tomorrow isn’t promised.

I love you all and Stay Blessed

David Richards


Quotes by: Wayne Dyer/David Richards


Hello Peeps,

I hope everyone’s blessed.

I’m here to bring you another quick tip of the week. Today I’ll be discussing two simple things you can do to work your core and abs. Whether you are at work, lying in your bed, or just walking down the high street, these 2 things will help you see quicker results.

Since my 90 day body transformation, I get asked a lot of questions about what exercises I do for my abs. Truth be told, I don’t have a complicated routine… I stick to the basics and keep things simple.

However, while not in the gym, there are ways you can still work your core and abdominal muscles. I do these two movements everyday on top of my ab routine and I believe they have helped me with my ab development.

Do these two exercise I’m about to share with you for 30 days straight and watch your mid section tighten up.

1) Vacuums – Vacuums are a simple yet effective exercise. Some even call it a forgotten movement as it isn’t performed as much as it used to be. It was utilized a lot more back in the old school bodybuilding days and works by engaging the deep muscles beneath your abdominals (the Transverse Abdominis)

There are several layers of muscle in the stomach. You must learn to control the deeper layers to achieve the smaller waist look. 

How to perform the exercise

  1. Get comfortable and lie on your back
  2. Reach your arms over your head and keep your legs flat and straight
  3. Begin by exhaling as much air as you can
  4. Lift your chest and arch your back
  5. Draw in your stomach and hold for as long as possible


The above can also be applied whilst sitting up straight. Convenient for if you’re at work, school, college or any where you find yourself sitting up.

The exercise can be performed both easily and discreetly without anyone knowing your “squeezing in” a quick workout 😉

2) Abdominal holds (Tense and Release) – When you tense the abs, they are under contraction (just like any other muscle group). Muscles that are being contracted without any joint movement is known as a “Isometric” movement.

It is a type of training in which the joint angle and muscle length do not change during the contraction.

You’ll be surprised at how effective abdominal holds are!

How to perform the exercise

1) Inhale deeply through your nose

2) As you exhale, squeeze your abs as tightly as possible for as long as you can before releasing the contraction.

Be careful if you have high blood pressure as Isometric exercises can be dangerous due to the amount of pressure that’s built up.

(O yer, please note, I wouldn’t advice this exercise if you need to do a number two LOL – Seriously not a good idea)


When you first start performing this exercise, you may not be able to contract (hold) your abs for that long –  But that’s OK, we all have to start from somewhere. Use this as motivation for increasing the amount of time you can hold the squeeze, same goes for the Vacuums.

Once you reach day 30, there’s nothing stopping you from continuing and making it a daily routine.

Remember, a strong core helps with your posture, stability, balance and will avoid lower back problems later on in life.

Think of your core as a precious chain that links your upper and lower body together.

Just like your legs, it’s also apart of your foundation and should never be neglected when it comes to training.

And really……who wouldn’t mind having an attractive set of abs come beach time……….whatever age you are 🙂

Squeeze and hold until next time…

Stay Blessed Folks



Hello friends,

I hope this reaches you all in good spirit.

It doesn’t feel like it’s been a week since I wrote the last quote of the week, time really appears to be speeding up. Although the clocks are functioning as normal, could we be perceiving reality differently as a consequence of some type of consciousness shift?…That’s just me thinking deeply….ANYWAY…

Another Monday, another quote…

I’ve been feeling real motivated recently and filled with lot’s of positive energy and if my blog allows me to share this positivity with you guys via the “World Wide Web” not only is it my duty but also my pleasure…

“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence”

How many of you can truly say your living to the best of your ability? How often do you tackle a task with 100% effort.

You may be working towards something and expecting a 100% return but the reality is, if your only putting in 70%, you will get back a 70% return. You reap what you sow is a very true saying.

Let’s say fat loss for example. If you’re eating clean day in day out, but you’re not training consistently and getting adequate rest to recover, you won’t be seeing the results you are after. Why? Not because your eating isn’t right but because you’re not doing everything it takes to get there…You’re not giving it 100%.  Makes sense right?

Putting your all into something isn’t easy though and it does require you to have heart and a ton of effort.

I’d be lying if I said I gave 100% every time. However, I never kid myself if I don’t get the results I’m after (especially if I know I didn’t give it my all)

In a situation like this, we have no one to blame but ourselves and once we take responsibility for our actions we take responsibility and control of our life’s…Think about that for a moment!

It comes down to how hungry you are and how much you’re willing to eat your way through the hardship that comes with being successful. It doesn’t “Just Happen” over night and once you have accepted this, it makes your journey a whole lot easier because you are mentally prepared for whatever challenges you may face.

Once you realise that you have the power to achieve whatever it is you want out of life, your perception on reality changes dramatically and you perceive things like pain as your friend. I see pain as someone wanting to help me by making me stronger and never giving up. My pain keeps me going….

Personal excellence may be live right next door to you or a few doors down. Heck, it might not even live in your area…

All this is irrelevant though for as long as you have the will, the desire and the urge, the keys are rightfully yours and that door is waiting to be opened.

Have a wonderful week and keep smiling because you’re special 🙂

David Richards


Quotes by: Confucius/David Richards




Hey peeps,

I hope everyone’s having a good weekend and looking forward for a new week. Today’s post is inspired by both recent and pass conversations I’ve had with people in and out the gym.

“Fail to plan, plan to fail”

The amount of times I’ve been in the gym to train and asked people what they’ve got planned for their training session and they reply:

“I have no idea Dave, I’ll just see how I get on I suppose”.

These are the same people that want to see results! Now even though they’re willing to put the work in, they are lacking direction.

“It’s like driving on the motor way knowing where you want to go but not knowing what route your going to take”.

It’s not really a good start is it.

Being flexible with your training is important, but when you have no plan or guideline to be flexible with, you may find that you are not seeing the results you are after and begin to question why you even train. This is not a good place to be in (talking from experience) But no need to stress as I am here to help you out.

Today I will share 3 simple steps with you that has helped me and many of my clients. It’s a system I call (3SPS). It’s so simple and effective that you can start using it today.

3 Step Plan Setting (3SPS)

1) THINK – First things first…. Have a real long think about what it is you actually want to achieve. If you don’t know what you are after, what are you going to chase? You need to know this in order to structure your plan sufficiently. Make sure your plan is SMART.

S – Specific

M – Measurable

A –  Achievable

R – Realistic

T – Time Based

Once you know what it is you are after, we can begin to move on to step two.

2) MAKING THE PLAN – OK… So you know EXACTLY what it is you want. You may want to loose 10% body fat or you may want that J-Lo booty. You may want to increase 10 lbs of muscle or even strengthen your core…Whatever it is, write it down and list what steps your’re going to take to make it happen.

3) EXECUTE – Make it happen! It’s that easy.

The hard part now is the consistency and the effort that has to go into reaching your goal. This is the part that separates the winners and the losers. The fighters and the quitters. The strong and the weak.

Let’s face it, the majority of society are out of shape because it’s harder to live a “Healthier” lifestyle compared to a “Normal” one.

English: McDonalds' sign in Harlem.

Everywhere you go you see a McDonalds, Burger King, KFC, Pizza Hut, Dominoes etc. You rarely see any healthy food places and this is the problem we have today. It takes effort to prepare meals, train, sleep and repeat…


This is why I tell people, you gotta want it bad enough that a little food preparation isn’t going to stop you. Waking up at 5 am for a cardio session isn’t going to phase you. A 500 calorie deficit isn’t going to give you nightmares.

Like my man Eric Thomas says “You gotta want it as badly as you wanna breathe” So true…

Some of you like the idea of your goal more than you actually want to achieve it. You like the idea of being ripped and in shape or you like the idea of having nice legs and a booty to match but you don’t really want it, you just like the idea of having it!

I may not be the biggest or strongest guy out there but through years of training I have adopted principles which will see me on the right track throughout life accomplishing whatever it is I put my mind to.

I to at one point never had a plan or any direction and was lost if I’m to be honest with you…But once you know what it is you want and know deep inside what your’re willing to sacrifice to get there, NO ONE….I repeat, NO ONE can stop you but yourself.



Always Winning

90 Day Body Transformation Winner – The poster is up in the gym – Now time to prep for the WBFF European Championships – Nov 9th 2013


Hey Guys,

Just a quick one. As some of you are aware, I entered a 90 day body transformation competition at my gym back in January and won. They’ve now released the poster and I’m very happy with how it looks.

I was also raising money for kids with cancer as apart of the transformation and would like to thank everyone who donated money. I didn’t raise as much money as I’d like to be honest, but at least I tried and will continue trying (I feel it’s for a good cause)

Keep grinding and putting in the work and know with all of your heart that you will get there. You may not know how or when but just knowing and believing will see you through the hardship.

Stay Motivated, Be inspired!



Hello to all my wonderful readers,

Firstly, thank you for your patience over the last 2 weeks while I’ve been away sorting out a few bits and pieces behind the scenes. I now have the time to continue with weekly blogging and will get round to answering all your emails throughout the week.

I hope everyone’s been well though and enjoying life. A lot of crazy things going on in the world right now so we gotta give thanks for our blessings and be grateful for everyday that we are alive. Like I say all the time, enjoy and love life because it’s way to short to not be lived. Tell all your loved ones that you love them, go out and do what you love, make your dream a reality and live it. “The world is yours and everything in it”…Always remember that.

Anyway, it’s only right we kick start the week of with a motivational Quote, so here goes:

“One way to keep momentum going is to have constantly greater goals”

I am a firm believer in this quote. By setting goals, we know on a conscious and subconscious level that we are going to have to take some form of action before we can see results. We don’t get anywhere by keeping still in life, movement is a vital part of both creation and existence. You have to get up and put the work in.

But let me ask you a question, what happens in a situation where you’ve reached the goal you’ve been working towards?

Do you:

A) Stop there, your comfortable as it is

B) Make the goal bigger and keep pushing forward

C) Come up with some new goals and keep it moving

I feel that goals give us something to work towards in life, and upon reaching them, I believe we can call ourselfs successful.

My definition of success is when someone sets themselves a task and sticks to it through thick and thin, ups and downs, sun or rain.

Everyday trying to reach your goal is going to be a test of character. You will face challenges that will make you question why your even trying to chase whatever it is your chasing – But it’s at times like these that we’ve got to keep strong and remember why we set the goal in the first place.

Ask yourself  “How badly do I really want this, and what am I willing to sacrifice to make it happen”

You will come across people who will tell you that your dreams are to big. You will come across people that will tell you your not being realistic about what you are trying to achieve. (Stop telling people your dreams, their to big for anyone but you)

Let’s face it, you will come across a lot of negative energy…However, by preparing yourself for these bumps on the journey and changing your perspective on how you see things, you can then view any challenge as a “Test of Character” or what I call (TOC) and look at them positively…

View it as something that will make you stronger by teaching you valued life lessons.

The key is to be satisfied but never too comfortable. This strikes a harmonic balance where you are happy with what you have accomplished but still hungry for more.

“It’s like eating a meal, eat until you are satisfied, never bloated. This way, your always hungry ready for more”

Thank you for reading as always and I hope you all enjoy the rest of your week 🙂

Much Love

David Richards


Quotes by: Michael Korda/David Richards