David, who has worked with celebrities like Heidi Klum, Liv Tyler and Jaime King, is also the author of The Ultimate New York Body Plan. He says the focus of the eight-week, three-phase fitness plan detailed in his book is on decreasing body fat and improving nutrition—not just weight loss.
In the first phase, there's no alcohol, bread, starchy carbs, dairy, artificial sweetener, fruit or added fat. "You're eating proteins and greens," David says. In the second phase, the plan integrates some carbs back into the diet in the form of healthy grains, like quinoa. The final phase or last four weeks of the plan, are for maintenance. David says you're allowed to "cheat" once in a while as you learn how to eat for the rest of your life.
Once you complete the plan and reach your goals, David says your attitude towards food, exercise and wellness will be forever changed. "Your body connects to your brain, you feel amazing, you're a size 4, you're a size 6 … but you're the best that you can be, and you don't want to mess it up," says David. "You don't want to eat incessantly, unconsciously—and that's what you did before the program."
With workouts that can be completed in just 10 minutes, David stresses that his plan is accessible for multitasking people on-the-go. He says there are exercises that can be done in the car, at a hotel—even exercises for moms to do with their babies.
David cautions against some of the biggest mistakes people make when it comes to health. He says poor nutrition is the main culprit, even for those eating low-calorie diets. Another common mistake is when people set unrealistic goals, which leads to quick disappointment. Although it may be tempting to imitate someone else's fitness routine, David says it's important to find what works for you.