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" Combining proteins like egg whites and oatmeal with berries is the best and most important food of the day. The mix will help energize you. And you should have it in the first 30 minutes of rolling out of bed. "

David Kirsch

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Important

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" Asparagus is the best at de-bloating, since it helps flush out the bad stuff. "

" 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. "

" Jumping rope is better than running because it engages the whole body. "

" Buffalo meat tastes just as delicious as red meat, but it comes much leaner. Because of its leanness, it also cooks more quickly. "

David Kirsch

Because

Red

" Blueberries, strawberries, and broccoli are all high in vitamins. "

" Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually a nutrient-dense food with a high amount of vitamins such as A and C, minerals such as iron and calcium, and is high in antioxidants. "

" Walking is great because it's an amazing exercise, and it also helps to clear your head and relieve any built-up stress before the work day begins. "

" It's true of models in general - I don't think they eat and fuel properly throughout the day. "

" I like quick and efficient circuit training. "

" The point of workouts are no longer to do double 60-minute sessions or go to classes five times a week. You don't want to burn out and beat your body up. "

" Ideally, we should be controlling what we eat by cooking for ourselves. "

" With enough lunges and squats, your butt will stay firm till you're 80. "

" It's impractical to assume people aren't going to eat out or eat late or even have pizza occasionally. And all that's fine as long as you work out, even just for 10 minutes a day. "

" I have both my daughters on gluten-free diets, and you can see the difference. They are only four years old, and it definitely changes their mood. You can see that for sure. "

" If you're genetically predisposed to having bigger, more muscular legs, spinning is definitely going to accentuate that, for sure. "

" Jumping on something too fast can be a mistake. Tae Bo was once the latest and greatest craze, but where is it now? "

" Lie and tell the waiter that you're deathly allergic to butter. This way you can enjoy the steak without all the excess fat. "

" I always do some sort of plank exercise - whether it's a regular plank or a side plank, I always incorporate it into my workout. "

" 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. "

" Instead of a woman who is starving herself to be a size 0, give me a healthy woman who is a size 8 or 10 any day. "

David Kirsch

Size

Woman

" The moment your kids start crawling, they are exercising. To them, movement is fun and organic... It is adults who have turned daily activity into a mandatory chore. "

" I love when my hotel room has a fridge, and I simply shop at a local supermarket for things like Greek yogurt, fresh fruit, healthy cereal - like Kashi - and skim milk. "

" Women can overdo it in their commitment to muscle development. "

" Here's a universal truth: If you're not working out in the morning, you probably won't do it later in the day, either. "

" Most of the time, I am quite familiar with the airports from which and to which I am traveling, and I know what I can eat there. If there is any doubt, I make sure I have something in my bag. A must-have for me is pre-measured protein powder in small Ziploc bags along with a shaker cup. "

David Kirsch

Small

Time

" 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. "

" A combination of cardio exercises on the rowing machine, treadmill, elliptical, or The Gauntlet will help blast fat in the lower half of the body. "

" Work out to music that's fun for you. I like a good beat; something from Jay-Z or Eminem. "

David Kirsch

Fun

Music

" Dinner should be low in caloric intake. Foods like fish and broccoli are very good choices. "

" I have never been in a hotel - from the two-star types all the way to five-star - that does not have a gym. "