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We've gone through two weekly workouts: Weekly Workout #1 and Weekly Workout #2. This week is going to be isolating AND combining muscle groups for confusion. We are also adding in supersets. Cardio is a key things to keep you lean and looking great, so cardio is built in about 4 days.

Aaron Marino of alpha m. reviews the workout, day-by-day, as well as hits some highlights of the exercises. This workout has a bit more body weight exercises and higher reps. If done right, without speeding through it, you will be amazed at how effective and efficient the workout is.

Weekly Workout #3

Day 1:  Chest/Cardio

Chest:

• Dumbbell Flys Superset with Pushups:  (Flys) 4 sets x 10 to 12 reps then drop down and do pushups 4 sets 10 to 20 reps
• Flat Bench Press Dumbbells:  4 sets x 8 to 12 reps
• Cable Flys 3 sets 8 to 12 reps superset with Dips (body weight or assisted): 3 sets x 8 to 12 reps
• Flat Bench Press With Bar (Free weight or smith machine): 4 sets x 8 to 12 reps, superset with pushups (as many as you can)

Cardio- 35 min in target zone

Day 2: Back and Abs and Light Cardio

Back and Abs

• Pull ups (body weight or assisted) : 4 sets x 8 to 12 reps Then Superset with Stiff Arm Push Downs: 4 sets x 10 to 12 reps
• Seated Row: 4 sets x 12 to 15 reps Then Superset with 30 crunches on the same bench for your abs
• Close Grip Pull Downs: 4 sets x 10 to 12 reps
• One Arm Rows: 3 sets x 10 to 12 reps Then Superset Cable Crunches: 3 sets x 15 to 20 reps
• Back to Pull ups: 3 sets x ??? as many as you can get at this point

Cardio- 20 min in target zone

Day3: Shoulders and Triceps

• Side Raises: 4 sets x 10 to 15 reps Then Use The Same Weight and Do 12 Up –Right Rows
• Dumbbell Seated Shoulder Press: 4 sets x 8 to 12 reps
• Rear Peck Deck: 4 sets x 10 to 12 reps Then Superset with Tricep Push Downs: 4 sets x 12 to 20 reps
• Front Raises: 3 sets x 10 to12 reps Then Superset with Tricep Dips on Bench: 3 sets x 10 to 25 reps
• Skull Crushers: 4 sets x 10 to 12 reps
• Tricep Kick Backs: 3 sets x 8 to 12 reps

Day 4: Legs

• Body Weight Squats:  3 sets (no weight) x 50 reps
• Leg Extensions: 3 sets x 20 reps (do a weight that you can get 20)
• Hamstring Curls: 4 sets x 20 reps
• Walking Lunges: 3 sets x 10 to 15 reps each leg (holding dumbbells or body weight)
• Leg Press: 4 sets x 20 reps
• Calf Raises (on leg press): 4 sets x 50 reps (seriously do 50 reps with a weight you can handle)

Day 5: Cardio

• 45 min in target zone

Day 6: Biceps and Cardio

• Seated Alternating Dumbbell Curls: 4 sets x 10 to 12 reps
• Preacher Curls: 4 sets x 8 to 12 reps
• Hammer Curls: 4 sets x 12 to 15 reps
• Cable Curls: 4 sets x 10 to 15 reps

Cardio- 30 min in target zone

Day 7: REST

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Workouts for Beginners

• Starting a Workout Plan
• Beginner Workout
• Beginner Weekly Workout

Alpha M. Diet Plan

• Alpha M Diet Plan
• Getting Back on Track with Workout and Diet Wagon
• Back on Track with Diet and Workout
• Snack Planning
• Preparing Meals in Advance
• Diet Advice for Building Muscle and Losing Fat

Weekly Workouts

• Weekly Workouts Explained
• Weekly Workout 1
• Weekly Workout 2
• Weekly Workout 3
• Weekly Workout 4
• Weekly Workout 5
• Weekly Workout 6
• Weekly Workout 7
• Weekly Workout 8
  

Weekly Workouts

• Weekly 1 Muscle Isolation & Cardio
• Weekly 2 Alternative Muscle Isolation & Cardio
• Weekly 3 Isolating & Combining Groups

Speed Week

• Speed Week

Six Day Plan of Isolation / Cardio Movements

1. Isolation / Cardio One
2. Isolation / Cardio Two
3. Isolation / Cardio Three
4. Isolation / Cardio Four
5. Isolation / Cardio Five
6. Isolation / Cardio Six

IAmAlphaM has a ton of content and information so finding information may be challenging at times. Aaron Marino of alpha m. is proud of his workouts and wants to take the time to point out the workouts and diet information on this site. As a reminder, Alpha's background is fitness and nutrition.

Hopefully this will keep you busy and sore for a while. And before you start, remember the following:

• Listen to your body.
• All of the information presented is customizable.
• If something hurts, that's different than feeling the burn.
• Make sure you check with your doctor before starting any kind of diet or exercise program.

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Are your workouts stagnant? It's your responsibilty to keep them fresh, intense, and interesting. Aaron Marino of alpha m. asks if your workouts are where they should be. Here are six simple tips for a better workout:

1. Workout by yourself - a partner slows you down
2. Develop a plan - think it out then write it down
3. Switch up your workouts - keep it fresh to trick your body
4. Put your phone away! - you will take more time between sets while in the gym
5. Resting Less Between Sets - if you're rest more than a minute, there is no need for it unless lifting for strength
6. Set a Time Limit - you can get an effective workout in 30 - 45 minutes.

BONUS! Switch gyms to add new life into your workout program! If you're in a rut, not wild about the people or equipment, or bored as hell, change gyms for inspiration.

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One of life's great mysteries is what's better free weights or machines? Aaron Marino of alpha m. says there's not a simple answer because each has pros and cons. Alpha would go free weights all day long because of exercise flexibility and range of motion. However, he does incorporate machines into all of his workouts. Here's his alpha m. insight:

Free Weights

• Pro - use of stabilizer muscles
• Pro - range of motion
• Pro - million free weight exercises
• Con - higher degree of injury for inexperienced

Machines

• Pro - machines have diagrams / pictures about muscles worked and how to perform
• Pro - focus and isolate a muscle
• Pro - hammer strength
• Con - less risk of injury

Hammer Strength Alternative

• You are locked into a machine but you load the plates yourself
• You can lift a lot of weight because you don't have bar
• You can drive and focus on a muscle like a machine
• No stabilization like with free weights

In conclusion, Alpha thinks any exercise program needs to be well rounded. Any one person that says that any one thing is the best or the only thing doesn't know what the hell they're talking about. It doesn't matter what you do as long as you are doing something, you're doing it right.

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Starting and Diet and Fitness Plan | Playlist 17+ Videos

Weekly Workouts | Playlist 24+ Videos

Aaron Marino of alpha m. is answering the question about how many times per week that you can work a specific body part. Once is the answer.

Many times when starting a fitness program, guys get overzealous. The result is the body doesn't heal. Resistance training tears the muscle fibers down which releases lactic acid. Protein builds the muscle bigger and stronger. Repeating this cycle allows the muscle to grow. But without the rest, the muscle doesn't heal or rebuild. Guys can get crazy and overzealous and don't let the body rest.

You won't lose your gains by resting! By over-training, however, you may end up with muscle atrophy or lack of results. You can exercise 7 days a week as long as you change it up and eat properly (fuel to rebuild). If just starting out a workout plan, check out Alpha's playlist for how to start a diet and fitness program. It's a great to tool!

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Have you ever wondered why you are super skinny and can't gain a single pound? Our body type has a lot to do with how your body responds to diet and exercise changes. Aaron Marino of alpha m. discusses the ectomorph.

Ectomorphs are hardgainers. Certain steps can help you gain weight. It takes discipline and dedication.Check out the two articles about how to identify your body type as well as how to deal with being an ectomorph.

• Men's Body Types | Ectomorph, Mesomorph, Endomorph

• Are You a Hargainer? | Ectomorph

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The 'No More Excuses' Abs Workout | Home Workout Series

You can't make any more excuses about not being able to workout due to travel, not having a gym membership, or not having the money! Workout at home! In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro demonstrates how to workout chest and triceps at home with simply a chair.

Home Chest and Triceps Workout

Try three sets (four for extra hard):

1. Elevated Push Ups - kick off with 15 reps
2. Triceps (and Front & Mid Delts) Dips - drag your back along the edge of the chair seat. Get 12 to 15 of these.
3. Floor Push Ups (chest and triceps engaged) - hands shoulder-width apart for 12 - 15 reps
4. Wide Push Ups - get what you can to failure

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The Fitness Resolution Solution | New Year Resolutions

The New Year is an annoying time of year for fitness old-timers who have adopted going to the gym as a lifestyle. These non-gym goers are like a swarm of out-of-shape locusts, taking over your precious fitness center and throwing off the balance.

In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro describes how you are about to do your normal workout when all of the equipment is being man-handled by gym-goers you haven't seen before.  How do you handle these newbies?

Six Tips How to Make It Through the New Year

1. This New Year isn't the first time you've seen these resolutioners - this situation is only temporary and will pass
2. Switch the time of day when you go the gym - go to the morning. The resolutioners like sleep more than results. Mornings are less busy.
3. Switch your routine - everyone does chest on Monday. Not you! You will do legs on Monday. Do your routine in reverse. As the week progresses, the gym crowd thins. Do chest on Friday.
4. Do cardio outside - get in your zen place.
5. Take some time off - give your mind and body a much needed rest.
6. Go back to tip #1-- this too will pass. The next 3 weeks will be a little unfortunate.

Freeletics

The Free App

In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro presents a way to crush your fitness excuses. Time and access to a fitness center are not concerns here!

A key component to confidence is fitness. A new program and app are popular over in Europe, which Alpha introduces. You enter your stats, and then you are taken through workouts that can be done anywhere with no equipment. All levels and time frames are available. Alpha demonstrates and explains. A social community is also a feature.

You can use this at home, office, and vacation. Alpha did this workout in the hotel when he was out of town last week. He explains that the download is free as well as 10 workouts, then you can sign-up for an advanced program.

Alpha is excited to tell viewers because it's a solution to those without access to gyms and equipment as well as it's fun! It's a great option. Working out is the #1 way to effect confidence. It's all about being the best that you can be, and this product is an amazing tool.

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Alpha M. Diet Plan

• Back on Track with Diet and Workout

• Snack Planning

• Planning Meals in Advance

Number One Way to Burn Body Fat | Cardio on Empty Stomach

How to Build An Amazing Body at Home with No Weights

• The Freeletics App

Work Your Abs | 40+ Video Abdominal Playlist

Abs are the six elusive muscles that all men are in search of. You are diligent with weekly workouts, but your abs are not happening! Your abs are a no-show. In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro talks about how to unlock your abdominal destiny.

Alpha unlocks the 'secret' to getting abs: making smart lifestyle choices to reduce body fat. Eat clean, take it easy on alcohol, drink plenty of water, do your cardio .. then strengthen and develop the ab lines. They are yours for the taking. Keep in mind that abs are over-rated and aren't for everybody. Just live the healthiest lifestyle you can because you are amazing with or without them.

Six Steps to Six Pack

1. Think of your abs as a bi-product, not a muscle you build
2. Decide how badly you want them as they are overrated. Alpha describes in detail what you have to do and give up: food & alcohol (no bad diet decisions) and reduction of free time watching TV & playing video games
3. Get body fat percentage down - eliminate alcohol to reduce your body fat percentage
4. Eat a cleaner and better diet like the Alpha M. Diet
5. Perform cardio 1st thing in the morning on an empty stomach - there's no better time than in the morning. You don't need a gym. Put on those sneakers and walk, jog, jump rope. You can use the Freeletics app to find workouts you can do at home. including cardio, abs, muscle building. It's the best fitness app! It's easy to use! You have no excuse!
6. Work your abs - create separations between the ab muscles. You don't need 2% body fat if you've developed the separations.

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Freeletics FREE Gym App

Alpha M. Diet and Healthy Eating

• Alpha M Diet Plan

• Back on Track with Diet and Workout

• Snack Planning

• Preparing Meals in Advance

• Diet Advice for Building Muscle and Losing Fat

Empty Stomach Morning Cardio

• Number One Way to Burn Body Fat | Cardio on an Empty Stomach

• Cardio First Thing in the Morning | Burn Body Fat

In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro  is taking a field trip to the gym so he can show you his favorite 4 abdominal exercises to get your abs to show.

In order to have your abs to show, you need to reduce your body fat (have a decent diet that facilitates your body fat reduction) and perform cardio the 1st thing in the morning. Now that you have the body fat reduced, you need to develop the abs and create separations. Here's how...

Alpha's Go To Ab Routine

1. Basic bench crunch - after getting into position, keep legs slightly bent, come up and pause. Alpha gives alternates for less and more intense options. 15 reps with dumbbell then 15 reps without the weight. Do three (3) sets of 30 reps.
2. Hanging Leg Raises - Alpha gives options to perform this exercise with pros and cons. It's about control, that little squeeze, and that little pause. He gives options to make the exercises less and more challenging. He also gives an option to hit the obliques. Go for three (3) sets.
3. Cable Crunch - it's a personal favorite of Alpha but is more difficult to feel. Your butt doesn't move. Only the upper body moves with a pause. Go for 15 - 20, three (3) sets.
4. The Ball Crunch - not the most masculine looking but one of the most effective. Chin to ceiling with the ball in the small of your back, go up, pause, and down. If you quiver, all of your muscles are engaged. You don't need to go super fast. Go 10 slow with a pause. Then go for 10 pulses. It's a great way to finish off those abs!

String of two of these together for a superset. Alternate back and forth for 3 sets. Perform twice a week with a few days in between. If you squeeze, go slow, and contract, you'll feel it for days. Freeletics FREE Gym App is an option that Alpha has been using too. It's the best fitness app he's ever seen. Remember, no abs were ever seen without a low body fat percentage!

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Public Rec Pants | code ALPHAM 10% off

Public Rec Jacket

Trim Menswear | code ALPHA20 20% off

In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro says that he's talked a lot about style on IAmAlphaM except for workout clothes. Look, you want to still look good, sharp, muscular, and super sexy-- but not like a douche!

Alpha attributes his confidence to working out-- it changed his life. You can do it, and do like like a sexy savage:

• Shoes - function trumps fashion here! They need to be specific for your activity. Make sure they're clean
• Shorts - big, long, and baggy make you look shorter. Alpha discusses inseams as well as wearing tights under shorts in colder weather.
• Workout pants - big and baggy sweatpants make you look short, heavy, and pear-shaped. Alpha demonstrates the perfect leisure / work out pants from Public Rec. They are amazing-- they are crazy comfortable and look like tailored pants. You can always look dynamite. Alpha also shows Public Rec's new bomber jacket that matches the pants.
• Tee shirts - big and baggy tee shirts don't show off your guns. Your shirt needs to fit well. Alpha is not a big fan of Under Armour shirts. Very few (like three!) look great in these shirts-- the rest look like sausages. Alpha describes the perfect fit of a perfect workout tee: sleeves that are high, fitted through the body, snug in the chest. Alpha recommends Trim Menswear which he has a ton of their gear which are tailored to the athletic build.
• Tank tops - wife beaters don't look good on anyone and aren't appropriate for the gym. Also, DO NOT WEAR HOMEMADE TANK TOPS MADE OUT OF TEE SHIRTS - they make everyone look like they have love handles, and nipples should not be showing! Go for a tank that is tight in the chest and looser in the body.

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Special Alpha M. BodyBuilding.com Page

Top 10 Supplements to Build a Better Body

In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro says that if you take care of your physically ever aspect of your life will improve because your confidence will skyrocket. But some mistakes will screw-up your fitness progress.

Keep Your Sexy Ass Moving in the Right Direction

1. Not working the entire body - don't just work mirror muscles
2. Not sticking with a program long enough to see result - focus on cardio, diet, and strength training
3. Over-training - it's bad for you and your body.
4. Not taking in enough protein - you need the amino acids to rebuild stronger. Take in 1 gram per pound of lean body mass. Take a protein supplement or shake.
5. Scared to do fasted cardio in the morning - muscle tissue won't vanish if you don't eat every 3 hours. Fasted cardio in the morning is the best way to burn fat. Do it in your target zone (see Alpha's notes in video). Quadracarn and CLA are recommended.
6. Form is terrible (too fast, repping it out) - it's about controlling the weight during the entire range of motion.
7. Lifting too heavy - workout for you
8. Relying too heavily on machines - if you're exclusively working out on machines, you're missing out on working out stabilizing muscles with free weights.
9. Diet SUCKS - Alpha suggests a great multivitamin
10. Making excuses why you can't start - when was the first time you thought about starting? Where would you be if you started then!? Exercising is critical to everything else in your life.

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Try Tiege Hanley | enter code TIEGEHQ20 for 20% off 1st system

In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro presents one of Alpha's favorite bicep and tricep workouts. You have to work your tricep to see bicep gains, because triceps make up 2/3 the size of your arms! Also, a superset strings several exercises before taking a rest. Now, go along with Alpha to the gym:

Superset One

• tricep pushdowns with rope: 10 slow with 2 second pause, 10 fast.
• rotating dumbbell bicep curls: 10 slow with pause, 10 fast
• tricep pushups: 12-20 reps
• hammer curls: 10 slow with 5 fast

Superset Two

• barbell curls: 10 slow, 5 fast
• skull crushers: 12-20 reps
• tricep dips: 10-20 reps

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60% off the Digital Body Analyzer Scale

Get the Spin Brush for 70% off

With summer around the corner, there's no better time to lose some weight. What are you waiting for? Get the most out of life as humanly possible! You will feel better & look better and have more confidence. In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro says that lifestyle changes are hard. But what if he could promise you faster fat loss results? Here you go!

1. Intermittent fasting - eating in cycles (consume all calories in a window) such as the 16:8 method which you break the fast with breakfast
2. Fasted cardio - perform cardio on an empty stomach. Along with this, use a body analyzer scale which is the only real way to know what's going on with your body. Weigh yourself at the same time everyday. The amount of water you drank the day before impacts results. Stay consistent.
3. Reduce carbs - your brain needs carbs but you can kick start a diet. Research which will fit your lifestyle.
4. Build muscle - it increases your metabolism (the amount of calories your body burns at rest).
5. START! Take that first step which is ultimately the most difficult to take.

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Alpha M. BodyBuilding.com {Special} Page

Start Here, Start Now: The 8-Week Beginner Workout Plan

• Top 10 Fitness Mistakes That {KILL} Your Progress

• 10 BEST Supplements to Build a {Better} Body

Alpha is tossing you the keys to lose your gut and minimize man-boobs in 30-days. In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro says that this program will make you feel and look like a different dude if you commit!

Change Your Body, Change Your Life

1. Develop a solid workout plan - you need a foundation of strong & amazing muscles.
2. Plan your weeks for a week and prepare them - you can't 'wing' a diet
3. Supplementation - they aren't needed, but they can help. CLA and L-Carnitine (Quadracarn) are the two Alpha discusses. He also discusses thermogenics such as Quadralean.
4. Fasted cardio - cardio on an empty stomach in your target zone or stop consuming anything but water for 4 hours prior to cardio
5. Do 1-4 for 30-days and see how you feel. Commit to yourself and you will be amazed at the end of the 30-day who you look and feel!

BodyBuilding.com

For the past  2 decades, BodyBuilding.com has been Alpha's personal to-go resource for everything fitness related. Alpha details and emphasizes how it's the best resource out there for fitness -- and all the workouts and information are free! You can also research products and read authentic reviews. Their customer service is awesome, and their shipping is super fast.

Working out is the #1 that will improve every aspect in your life. In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro says that seeing results is incredible. Sometime results need to come faster to avoid frustration - here's how! And start now!

Boost Your Fitness Program

1. Join a different gym - switch for new people and new equipment
2. Workout ALONE
3. Fast cardio - cardio when you first wake up. But if you can't, simply don't eat three hours. Also use Quadracarn to shred fat and QuadraLean as a thermogenic
4. Use compound movements - like squats and dead-lifts
5. Eat out only once a week and eliminate the crap daily
6. Give your body the proper nutrients needed to heal and rebuild (high quality protein supplement and multi-vitamin)
7. Use foam rollers for myofascial release

BodyBuilding.com

Alpha has been using BodyBuilding.com for 2 decades for all things fitness. They have the best selection of supplements, gear, workout apparel, and an insane of free content. Alpha has a landing page for incredible discounts and all of his BodyBuilding videos.

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Public Rec | code Alpha

• All Day Every Day Pant

• Politan Hoodie

• Go-To Henley

• Crosstown Bomber

The fact that you are working out is the most important thing - BUT the other day, Alpha spots a dude wearing all neon green and spandex. He's not a super hero, but he did look like a super douche! In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, Pete & Pedro, and Fashion Anchor is going over 10 things men should stop wearing to workout.

STOP Wearing THESE to the Gym

1. Super hero gear
2. Denim
3. Oxygen deprivation masks
4. Big baggy basketball shorts
5. Big ass baggy pants
6. Anything that exposes your nipples
7. Super huge headphones
8. Sweat bands on extremities
9. Inappropriate footwear
10. Too much cologne

Ditch the Big Ass Baggy Pants NOW!

Public Rec's The All Day Every Day Pant is what Alpha wears to the gym AND running around -- they look dynamite. They're made of super light-weight fabric. The pant leg is tailored, and they don't have a super tapered / tight ankle so he can wear them out casually and still look fly. The pockets are not seen when zipped up, but they are super efficient with the zipper. Two pockets are also in the back. The pants come in black and navy blue. Another cutting edge feature is that they have sizes like pants rather than S - XL. The fabric maintains appearance and don't stretch out. Public Rec has also come out with new products like a Henley and hoodie.  Their items are sexy!

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Special Alpha M. BodyBuilding.com Page & Discount

Alpha's TOP 10 Supplements to Build a Better Body

Today is February 10th -- 3 months until summer. And Alpha feels fat! That's a 'chick thing' to say, but after the holidays, Alpha feels like he can't get his ass into gear. In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro  says he doesn't feel super sexy and ready to take his shirt off.  But he has incentive -- big incentive!

BodyBuilding.com and Alpha have decided to take their collaboration to the next level - developing a 6 week workout plan, diet and lifestyle. The incentive is that he's going up to BodyBuilding.com to get videoed while working out and put out on their website for 30 million people to see. He's in good shape but not BodyBuilding.com shape.

Keep in mind that everyone has abs - the problem is that many people have them buried under fat. You have to reduce the body fat but also develop them by working out. You make deeper separations, and the deeper the separations means a greater amount of fat can be retained while still having abs show.

Currently, BodyBuilding.com has a custom page for Alpha's viewers which includes his top 10 supplements. The site has great deals, workout advice, and workout gear. The info is free! The custom page also contains a code for purchasing off of the site - they have everything!

Alpha's Summer Abs Plan | PART ONE

Alpha invites you to join him for the next 8 weeks - you will look better than ever if you follow through. He's excited, and he hopes you join him!

During the next two weeks, KEEP A DIET JOURNAL everything your eating, the time, and quantity (along with calories). After two weeks, a new video for this series will be published. Muscle building and the diet aspect will be discussed further. Also take a BEFORE PICTURE. He's currently 155 pounds. He wants to get down to 145 pound, but that depends on the amount of muscle Alpha adds.

1. WORKOUT Alpha's abs workout is a 7 exercise super set (click the special BodyBuilding.com link). Do the circuit 3 times, 3 times per week with a day skipped between.
2. CARDIO Perform fasted cardio every day, 7 days a week. Do what you can if you never have done cardio. You can do it later in the day if you can't do it in the morning. And if you can't do fasted cardio, maximize the results by waiting 3 hours after eating.
3. SUPPLEMENTS Take these two products before cardio (1) Quadracarn (2) CLA. Both can be found via the special BodyBuilding.com link. For the other supplements that are important, check out Alpha's TOP 10 Supplements to Build a Better Body

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Special Alpha M. BodyBuilding.com Page & Discount

How is the diet going? Cardio? Ab work? The first video {Get Six Pack Abs by Summer} was all about getting the fat process burning. In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro  is now talking about muscle building. He shows his 2 week progress where he's lost fat and gained muscle. He uses the scale along with body fat measurements.

FAT BURNING :: The fat burning supplements he uses are Quadracarn (3 times a day) and CLA (3 capsules 3 times a day). He explains how they work with the CLA breaks down fat, and the L-Carnitine takes the fat to be used as energy. They are a fat shredding dynamic duo. He won Natural Nations with this method. He also uses a whole food multi-vitamin (he uses New Chapter).

MUSCLE BUILDING :: For muscle building, 150 grams of protein a day (gram per pound) in 3 main meals (25-30 grams per serving). Then in between he takes whey protein after working out. Instead of eating meat (ie: chicken breast), the amino acids help the healing start faster because it's already broken down. He's super excited about Glutamine (amino acid). Muscles lose it after working out strenuously, but this Glutamine supplement is incredible for cell voluminzation and anti-catabolic properties. He takes it twice a day, before & after workouts. There are tons of benefits of Glutamine: better workouts, better pumps, low cost, all natural.

WORKING OUT :: If you are starting this plan with Alpha, you should start working out with weights.

• Monday - chest, triceps, 30 minutes cardio post workout
• Tuesday - back, biceps, abs, 30 minutes cardio post workout
• Wednesday - active rest with 60 minutes of cardio
• Thursday -  legs
• Friday - active rest with 60 minutes of cardio
• Saturday - shoulders, abs, 30 minutes cardio post workout
• Sunday - rest

DEVELOP YOUR DIET :: For your diet, look for a diet online for different options as not all diets are one-sized-fits-all. Lifestyle aspects and restrictions vary for various people. For the next 6 weeks, cut out the amount of times you eat out. Clean up your diet by removing processed foods. And plan your meals and snacks ahead of time.

Write down your plan and record your workout & diet. If you start taking care of yourself and you follow the plan, you will be amazed at how you feel!