George HIT Richards – Male Fitness Model Interview and Photos


George HIT Richards – Male Fitness Model Statistics

  • Name: George HIT Richards
  • Height: 5’9″
  • Weight: 175 pounds
  • Date of Birth: 09-24-1973
  • Hair Color: Black
  • Eye Color: Dark Brown
  • Location: Bronx, New York
  • Website:

George HIT Richards – Male Fitness Model Interview

Can you tell us a little about yourself?
I’m a certified personal fitness trainer from and currently reside in New York City. I have 15 international certification through I.F.P.A. I’ve been in the fitness industry for over 10 years. My certifications include:

  • I.F.P.A. Advanced Flexibility Specialist
  • I.F.P.A Personal Fitness Trainer
  • I.F.P.A Prenatal Fitness and Exercise
  • I.F.P.A Practical Children’s Fitness
  • I.F.P.A Performance Nutrition
  • I.F.P.A Performance Stretching
  • I.F.P.A Core Training
  • I.F.P.A Senior’s Strength Training
  • I.F.P.A Care & Prevention of Athletic Injuries
  • I.F.P.A Functional Senior Fitness
  • I.F.P.A Women’s Fitness Program Design
  • I.F.P.A Plyometric Training
  • I.F.P.A Beginning Strength Training for Kids
  • I.F.P.A Golf & Exercise

My parents are originally from Jamaica, West Indies and I have a sister who is currently serving in the military. I have a true passion for fitness and an intense drive to succeed. I believe that drive in combination with dedication, determination, and discipline is the key to achieving success in fitness and in life.

george-hit-richards-6My current workout consists of strictly calisthenics, which is natural body weight exercises and movement. I work my entire body (upper and lower) through such exercises with a proper range of motion while doing the exercise. This helps to increase my inner strength and muscle symmetry.

The key factors when I am training are mental focus and physical focus on form and the specific muscles I am targeting. I also push myself to achieve new personal fitness goals, which motivates me because I will not stop until the goal is met!

Although I love working out and helping others get fit, I also enjoy playing football, baseball, and basketball. To stay fit I also watch my diet very closely. My diet consists of foods with high protein and low carbohydrates. My diet varies daily, four times a week I eat three large meals and three times a week I eat five small portioned meals.

Working out and fitness is a way of life, therefore to really make it a part of your life there needs to be a lifestyle change. We have to change our eating habits and make sure that physical activity is a part of our daily routine. We have to discipline ourselves. I am dedicated to being the best I can be and I see myself being able to motivate others to do the same!

How did you get started in the fitness field?
My love of fitness generally came from sports. I loved playing sports growing up, and I knew to perform your best in sports, you have to be in great shape. However it wasn’t until I saw Bruce Lee’s physique, that made me say, that’s how I want to look. I knew in order to accomplish that I had to start working out.

What is the #1 thing you like best about being into fitness?
I love the fact that I’ve inspired thousands of people worldwide to get into fitness and make a lifestyle change. That is the best thing about being in this industry to me.

What has been your biggest accomplishment in the fitness field?
My biggest accomplishment is when I was featured on the cover of the New York Daily News and on Inside Edition for my form of fitness and my amazing fitness DVDs. People still walk up to me in the street and say, “Hey, I saw you in the Daily News” or “I saw you on Inside Edition and I bought all your DVDs and they are amazing. I’ve never seen anyone in fitness do what you do”. I can’t explain that feeling. It’s the most fulfilling feeling in the world.

What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
george-hit-richards-7The best way to get started in the fitness modeling industry is to put together a strong fitness portfolio, shoot with several different photographers and see which one or two work best for you. Get opinions and advice from experienced fitness models and follow their advice. Once you’ve done all of this, then approach the agencies with your portfolio.

Please describe a typical day for you. What is your daily routine like?
A typical day for me is training clients and doing my workout. I’m constantly challenging myself when I workout.

I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
The number one bang for the buck that will help you burn serious calories and will also give you a full body conditioning workout is jumping rope.

How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
I would say focus on losing at least 1 or 2 pounds a week depending on what your target goal of weight lost is.

What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?
Well, I’ve never used supplements so I really can’t recommend what someone should or shouldn’t take. However, there are several pre-workout meals (preferably light) before a workout and post-workout. It’s best to put protein back into your body but in a liquid form. I have a special remedy that I have been using for years and it’s work fine for me. I use 2 bananas, 1 and a half spoons of peanut butter and 1 and a half cups of goat milk and I blend it up. I use the goat’s milk because it’s actually healthier than cow milk and it digests much easier. This shake has worked perfect for me.

How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
I’ve disciplined myself. I have a 4 D system:


This is where the discipline usually applies. When I get those cravings to eat junk food or fast food, I keep my refrigerator stacked with healthy fruits and I snack on those fruits, like oranges grapefruit, bananas, plums etc. And this is what helps me from bingeing on junk foods.


I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
I would suggest consulting with a nutritionist. One main thing you can do is buy lean meats.

I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?
First thing to do is consult with a physician to find out if you can enter a fitness program then I would recommend starting off with an aerobic type program. Something that’s going to build muscle tone and strength and burn calories and lower your body fat all at once.

I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
I rarely eat out. I’m more of a home cooker.

What exercises do you recommend for getting a bigger, rounder and fuller butt?
Definitely squats and when performing them squeeze your glutes. Hamstring curls are great as well.

What is the most challenging thing you deal with about consistently staying in top shape?
I really don’t have any issues with consistently staying in shape, because I love to workout, sometimes too much.

Please describe your normal diet. What do you eat in a typical day to stay in shape?

  • Breakfast: Egg whites, dry whole wheat toast, tea or sometimes a bowl of oatmeal.
  • Mid-Morning Snack: A banana. I love them!
  • Lunch: Tuna melt on whole wheat bread.
  • Mid-Afternoon Snack: I don’t snack during this time.
  • Dinner: Grilled salmon with steamed broccoli or grilled chicken with steamed cabbage.

What type of exercises do you include in your routine to stay in shape?

  • Strength Training Exercises: Calisthenics ONLY.
  • Cardio Exercises: Jumping rope.


What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

1. Under grip pull-ups.
2. Slow push-ups.
3. Bicep curls. When doing this exercise perform full range of motion slow reps.
4. See above.
5. See above.

What are your top 5 tips for losing unwanted body fat?

1. Eat healthy.
2. Do cardio.
3. Resistance training.
4. Strength training.
5. More cardio.

What are your top 5 tips for gaining lean muscle mass?

1. Train hard.
2. Have a balanced diet.
3. Switch your routine up to confuse the muscle.
4. Use moderate to heavy weights.
5. Get adequate rest to recover and grow.

What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?

1. Drive.
2. Dedication.
3. Discipline.
4. Determination.
5. Focus.


What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)

  • Monday: Calisthenics everyday.
  • Tuesday: Upper body calisthenics.
  • Wednesday: Lower body.
  • Thursday: Focus on mostly core although I still do pull-ups.
  • Friday: Both upper and lower body (calisthenics).
  • Saturday: Rest.
  • Sunday: Upper body again.

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?

1. Jumping rope (its great cardio for weight loss).
2. Do ab exercises for tightening and burning.
3. Eat a nutritional diet.
4. Resistance training.
5. Aerobics classes.

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

1. Lunges.
2. Sumo squats (it focuses on the inner and outer abductors).
3. Squats.
4. Hip flexions.
5. Leg curls & hamstring curls.

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