Posts Tagged ‘Legs’


What’s good folks.

How is everyone doing.

I hope you guys are staying fit and keeping healthy.

For part 1 we looked at Exercise and the important role it plays in not only Fat Loss/Muscle Building but overall health and fitness.

We also touched upon the importance of combining both Exercise and Nutrition for realistic results.

For Part 2 we are going to be focusing on Nutrition.

So firstly….

Food Preparation is Key


Imagine trying to follow through a 12 week nutrition plan but not actually having any food prepped or knowing what you’re going to eat.

You’ve set yourself back already and started out on a road of failure. It would be near to impossible to see through your plan.

Things would work out expensive also as it’s likely you would be spending A LOT of your money on take-aways & ready made meals.

This isn’t good as you want to be saving up your money!

Plus, a lot of ready made meals may be processed (not a good idea) and buying regular take-aways would go against the whole idea of loosing fat/building muscle anyway. Can you imagine…

So food preparation is key!

You want to write down a list of foods that you are going to be eating for the time frame of your plan. Organisation is everything. Stick this list on your fridge to help you stay in the zone!

You want a balance of:




For example:

Proteins – Legumes/Beans/Nuts/Pulses Meat (I’ve cut down my meat intake)
Carbohydrates – Rice/Potatoes/Pasta/Yams/Sweet Potatoes/Quinoa/CousCous/Grains
Fats – Avocado – Extra Virgin Olive Oil/ Coconut Oil/ Nuts/

This will help you to stay on track for the next 12 weeks, (you can even execute this plan well over a year if you need the structure)

Now, on the weekend or when you have some free time:

Food Preparation Step By Step Plan

Step 1

Prepare and cook your meals. Make sure you use lots of seasoning to keep your food interesting. Apply variety to keep things mixed up. The moment you get bored it’s easy to fall of the bandwagon.

Step 2 – Have a tuppaware to store your food in. This allows you to take it to work with you or your place of travel without being tempted to buy some “Fast Food

Step 3 – Refrigerate or freeze the tuppawares for the following week or two (depending on how much food you cooked)

Step 4 – Heat them up and you are ready to go

Step 5 – Utilize a food thermal bag to keep them warm

You gotta ask yourself – Is The effort you put in worth the work at this stage – Hell yea!

Most Definitely

New body transformation _ A new you. Healthier – Fitter – Faster – Stronger

You look good, you feel good!

You feel good, You live a better life!

I personally don’t use a microwave myself as I’ve heard shady things about them (I will do some research and see how true this is though as I’m not 100% sure, but I thought I’d mention it anyway – I heat my food up on the stove – But please feel free to do your own research and see what you find)

You know guys…

This is a journey to be enjoyed and an opportunity for you to learn a lot about yourself. It is a time to build strength, courage and to live life a better you.


Key notes from today:

1) Food preparation is very important. It’s half the effort in loosing fat/building muscle

2) Cook ahead of time and stay prepared

3) Enjoy the journey

Hopefully you guys found this helpful.

If your looking to lose fat – Let’s do this!
If your looking to build muscle – Let’s get them gainz in!


  1. Goal Setting
  2. Nutrition
  3. Consistency
  4. Exercise
  5. Motivation


Love folks, Until Part 3

Stay Healthy/ Stay Wealthy & Stay Blessed!




Women – Now it’s your turn – THIS ONES FOR YOU!

(Men – You can do these exercises also)




Hey Whats Good People,

How is everybody doing? Hope everyone is good and well and enjoying what looks like the start of summer. The clocks have officially gone forward, so we are starting to see longer days.

In the gym where I work, women have already started asking me for their summer plans. You know that time of year where we all start getting ready for our summer holidays.

Legs, Bums, and Tums I hear on a daily

Recent events have inspired me to write this blog post and share the below abs chart/poster with y’all – (Men, I’ll have you covered in a future post)


Remember, training alone won’t get you the results you need. You also need to follow a disciplined nutritional plan that will not only help you to see quicker results, but will also help you to live a healthier life style.

Not all of us can get to the gym due to our work schedules and hectic lifestyles. So utilise the space around you and make the best of your time.

Share this with the women you love!

I hope you’ve enjoyed todays post. Don’t forget to follow and like me on Facebook on the link below:

Dees Fitness Facebook

It’s been real people – Love, Bless Up and Vibes!

David N Richards



Wassup people,

Class is nearly here!

New proven fat loss tips and tricks coming over the next 5 weeks. They have worked for me, many of my clients and people across gyms all over the world. Get ready to make your dream physique a reality. Grab your note book and pen as school is back in session next week.


Be ready for RESULTS!

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Hey Guys,

I linked up with my brother from another mother on Thursday for a Leg session and captured some footage for you guys 🙂

This is the first of many videos to come from us. We have plans of getting a professional camera man to take things to the

next level, but for now enjoy.

After the brutal Leg session, watch us as we discuss our philosophies on Bodybuilding & how it relates to other areas of life.

Although we only captured the end of our session, it’s enough to show you why we get the results we do…

Pushing ourselves to the ultimate limit and then pushing some more, until we have NOTHING left!

Enjoy guys and I’ll be back soon…


Hey folks,

You trying to build up them legs, but having a hard time? Guys, has the lack of leg training given you the nickname “Johnny Bravo”?

Ladies, do you want to thicken up those legs and add some lean meat to them…Look no further!

I’ll start with this…It’s seems like when it comes to Leg day, no one wants to participate. It’s either a Chest or Bicep day…You ever come across this? I wouldn’t be suprised if the Squat rack started to gather dust in some gyms LOL.

It’s a painful muscle group to train and involes a whole lot of effort, so it’s understandable why leg day is skipped out on, HOWEVER, that is no excuse…

Let’s look at the body like a house for a moment…For a house to be built strong and solid, it needs a foundation right…Without the foundation, the house is somewhat…let’s say incomplete.

Now your Leg’s are you foundation…Think about it. They carry you around all day and allow you to get from point A to point B. Without your Leg’s, how you gonna move?

Treat them with the respect they deserve and start training them. It makes no sense to have a big upper body and some skimpy wimpy baby chicken legs (This applies mostly to the guys with excuses)

Many of my clients when we first started training weren’t even interested in training their legs. Their excuse was “I wear jeans all the time so theres no point”…

I found that there was excuses left, right and centre from people both in and out of the gym.

Some other classic excuses I’ve come across are “I go on the cross trainer 3 x a week, my legs get enough work done then” Hmmmm, is it really. It get’s better though, check this one out…

“Because I work in the office, I stand up a lot to get bits and pieces, so squats won’t really make a difference to my legs”.  Wait, it get’s even better. The best one of them all has to be this one though:

“I walk to work 2 days a week, so they obviously get trained hard…you’re just silly for training them even more than you have to… is that not over training”. WOW, REALLY…

I dunno whether to laugh and hope people are joking when they say this kinda stuff.


I could understand if these guys really believed this to be the case, but most of them have later admitted that it’s just too painful to walk the next day and this I can understand. The pain we feel aka D.O.M.S (Delayed Onset Muscle Soreness) can be pretty bad the next day (or even last a good few days), especially if you are new to training – But I promise you, the more you train them babies, the more resistance they build up to the pain and discomfort (same applies to other muscle groups)

Incorporate stretching into your program and this pain will lessen even further…WHY?

Because as you are stretching out the muscle fibres, you are releasing the build up of lactic acid (the tight sore feeling)

You ever had a deep tissue massage while experiencing D.O.M.S and felt so much better after…not as tight? The masseuse was strategically ridding the lactic acid from the muscle tissue which then gave you a better range of movement.

Males, I’ve also heard that Squats can boost testosterone and GH (Growth Hormone) but I’m still researching this area.

Anyway, here’s a program I put together using the above exercises – Feel free to adapt it for your level of training:

Dee’s Leg Buster (This program also hit’s the glutes)

Squats – 10 reps x 4 sets

Lunges – 20 reps (10 each leg) x 3 sets

Leg Curl – 12 reps (holding the contraction at the top for 2 seconds) x 3 sets

Seated Toe Raise – 20 reps (again, holding the squeeze for 2 seconds at the top) x 2 sets

I find that the calve muscle responds better to higher reps and lighter weight, rather than a heavier weight and less reps.

If you have any questions, just send me an email or hit up the contact page. If you would like for me to check your form while performing any of the above exercises, send me video of you performing them and I will be more than happy to check you’re not going to hurt yourself (good form is everything)

All my ladies wanting that J-Lo booty, get to squatting. And for my guys with the skinny chicken wimpy legs, the same applies to you 🙂 And remember, it doesn’t happen over night!

P.S – Normal blogging will be back to schedule as of next week. Thanks for your patience while I sort my life out, incredibly busy this week.

Much Love as always