Tell your genetics to F-off

Physique. My entire family is short and fat because they’re Italian, and they don’t take care of themselves.

• You want to avoid being skinny or fat by being consistent at the gym and with your diet.
• It’s all about prioritizing certain muscle groups, as some groups could be better and need extra work to help them grow and catch up. Some of us will always have imbalances, which should be embraced and worked on to create an aesthetic physique.
• Diet is also something you need to improve by making healthy choices.

Facial attractiveness. Although most people were not born with Greek god-like bone structures, you can create a more angular and aesthetic face.

• Reduce body fat. Even a reduction in body fat by 10 pounds will result in a significant reduction in your face. This weight loss also translates into a reduction in man-boobs and love handles.
• You can also decrease the amount of subcutaneous water by increasing the amount of water you consume while reducing sodium intake.
• Further, decrease processed junk food.
• You can strengthen jaw muscles by having a better head posture.
• Working those jaw muscles by chewing gum.
• Beards are also a way to add interest, structure, and strength to a weak jaw. It’s the male equivalent of female makeup. If you’re struggling with a patchy beard, wait. A lot of times, just waiting will increase the formation of your hair follicle.
• Lift heavy weights to increase your testosterone. Exercises such as squats, deadlifts, and bench presses will release testosterone to help create a thicker beard.

Hair.

• Unfortunately, when you have high testosterone, you may experience thinning on the top of your head. This is because of the conversion from testosterone to DHT. Bosley can help.
• If you’re losing your hair or going bald, adding a beard will absolutely make you look better.
• Contact Bosley if you’d like to get thicker hair or regain the hair you’ve already lost. Get TWO MONTHS FREE at BosleyRX. To get started, use coupon code ALPHAM to claim this exclusive offer on any solution. Not sure which solution is right for you? Grab The Complete Guide to Hair Restoration and a free $250* off Gift Card, or schedule a Free Consultation with a hair restoration specialist.

Height. If you’re a short dude, you can take steps to maximize the illusion of your height.

• Make sure you stand up straight because posture is critical.
• You can also wear boots for shoes with a bit extra height or a heel.
• Dressing dark, monochromatic outfits to look taller, longer, and leaner.
• Clothing that fits your body correctly also helps. Wear clothes that are tailored whenever possible.
• Anything that breaks the visual line from your head to your toe must be modified and eliminated. Do not wear horizontal stripes, for example.
• Stick with solids as well.
• On a side note, if you’re thin, use lighter colors to make you appear larger.

Big Al.

• Pumping works.
• Surgical procedures are also available, but I do not recommend them. I cover each of these in the video.
• You could also try using L-carnitine or l-citrulline, which are amino acids that increase nitric oxide to relax your blood vessels and increase blood flow to Big Al, increasing solidness, thickness, and hardness.

• Keep in mind that I’m not a health nut weirdo. I don’t think that everything is going to give you cancer. I also don’t believe alkalized water can cure everything that ails you. Your body and health are your most valuable assets, and I would optimize health instead of going to the doctor for medication.
• Our health system is also broken. BUT, if something is wrong with you, go to the doctor immediately.
• You should also perform preventative maintenance, such as getting blood work done to have a baseline. It’s simple. It doesn’t matter how old you are, how good you feel, or how amazing you look; you need blood work done. It’s like looking under the hood, so to speak. You can have those markers checked to see what has changed.

Know what’s going on with your body.

You need to know what’s going on with your body because it doesn’t tell the whole story just because it looks good. Check out Merrick Health, which is blowing my mind. Experience a truly revolutionary approach to your healthcare with Marek Health. USE code ALPHAM for a special discount. You’ll be impressed with Marek Health, as the entire process blew me away. Get started today.

Pay attention to these warning signs that your body is not as healthy as it needs to be.

1. Mouth issues. (a) Bad breath could mean that you have reflux, which could lead to esophageal cancer. (b) Brittle teeth. This is a sign you aren’t getting the micronutrients you need. (c) Bleeding gums. This is a sign of issues with your gums and deficiency in certain micronutrients.
2. Odd eye colors. (a) Red eyes could mean allergies, not getting enough sleep, or high blood pressure, which could lead to heart attack or stroke. (b) The whites of your eyes turning to yellow color could mean liver issues. You could take a holistic approach to help repair your liver.
3. Changes with Big Al & the Twins. (a) Smaller nuts. If the Twins feel like they’re getting smaller, this could be a sign of dropping testosterone levels. (b) Smaller load. When you shoot a load, if it’s smaller, this could be an indicator that your testosterone has dropped. (c) Softer big owl. This is another sign that your testosterone level could be low.
4. Lethargy. This could also be a sign that your testosterone level has dropped too low.
5. Anger, hostility, or pissed off all the time. Even if life is stressful, you need to address these feelings.
6. Hair challenges. (a) Brittle hair and hair breakage are signs of micronutrient deficiency. (b) Losing hair. Any hair loss could be another sign of testosterone levels not being where they should be. It could also be an issue with micronutrients.
7. Fat & muscle challenges. (a) Gynecomastia is a sign of low testosterone or weight gain. (b) Love handles are another sign of low testosterone. (c) Difficulty building muscle. If you have difficulty packing on muscle or have low muscle mass, this could be a testosterone warning sign.
8. Tired, sluggish, not sleeping well. If you also don’t want to get frisky, this is another warning sign up to testosterone level.
9. Distended stomach. If this is not from fat, something could be going on with your gut health.
10. Odd-looking deuces. If it’s black, it means you’re bleeding. If it’s bloody, you could have hemorrhoids or something else like an ulcer. If your deuces are hard, you may need more fiber. If they are too liquid, that’s not normal.
11. Weight gain. If you’re gaining weight, something’s going on with your body.
12. Funky nails. If your nails are yellow or discolored, have white specks, or are brittle & cracking, something is happening at the micronutrient level. 

Also, your basal metabolic rate should be calculated because it’s important to know how many calories your body uses daily to maintain and survive. If you want to lose fat, it’s a simple math formula. 1 lb of fat equals 3,500 calories. So, if you want to lose 1 lb of body fat a week, you must reduce your caloric consumption by 3,500 weekly. Which breaks down to about 500 calories a day. So you could consume 500 calories less, burn 500 calories with exercise, or do a combination of both. Here’s how to calculate your BMR.

Hacks to increase fat loss

1. Intermittent fasting. Intermittent fasting has been a game changer for me because it’s allowed me to maintain a low body fat percentage, and it’s healthy. It allows me to do cardio on an empty stomach first thing in the morning. There are a few different methods in which I use the 16/8, where I don’t eat for 16 hours in a 24-hour period. I’m consuming my calories for the day in an 8-hour period, during which my first meal starts around noon and my last one will be around 8:00 p.m. For 16 hours, I don’t consume anything other than water or coffee. You must ensure your eating window is filled with healthy, clean, high-quality foods.
2. Specific sleep. How you turn your body into a fat-burning machine during sleep is to turn the temperature to 65° because you’ll burn 7% more calories at night. Also, you will gain body fat if you’re not getting enough sleep. You need to make sleep a priority. Floating weight is when, during the night, your body will metabolize, lose fluids, and lose weight.
3. Cardio on an empty stomach. Fasted cardio works. When you wake up in the morning, you’ve been fasting since your last meal before you went to bed. When you do cardio, your body utilizes the fatty acids (aka stored body fat). It uses this as energy to keep you going. Choose whatever cardio that you will do and enjoy. I choose cardio that burns the most calories: jumping rope, specifically Cross Rope. The workouts are addictive and engaging.
4. Drink more water. Drinking water will not burn fatty body fat, but if you increase the amount of water you’re consuming, it will suppress your appetite, make your body process better, not retain as much subcutaneous water, and instantly feel better and leaner. You should consume over a gallon of water daily and add lemon because it’s a natural diuretic. Drinking cold water will also help burn more calories because your body has to heat it up.
5. Diet. (1) L-carnitine is an amino acid that is a natural supplement you can take, which makes your body use fat as energy. I take it in the morning before I do fasted cardio. (2) Plan your diet. You need to plan prior what you’re eating. This includes when you go out to a restaurant because when you dine out, a lot of hidden, sneaky calories are in the food. Plan your meals in advance if you want to reduce your caloric intake.

Remember, when it comes to style, it’s not just about what you do when you go to work or go out with your friends. It’s about how you style yourself anywhere, whether going to the grocery store or the gym. I’m not saying that you need to wear a three-piece suit or Versace, but you need to be diligent and choose the items that make you feel good and are appropriate regardless of where you are or who you are with.

The key to looking stylish at the gym

1. Footwear. You have to make sure you’re wearing the correct footwear. You should not wear Crocs, sandals, flip-flops, nasty, worn-out sneakers, or stinky boots. I’ve literally seen work boots and slippers. An insane incident that I saw recently was bare feet. Never be barefoot! You should also be wearing socks.
2. Shorts. Do not wear super short shorts. Also, long shorts will make you look super short. Ensure your shorts go down about mid-thigh or about an inch above your knee. If you’re wearing mesh shorts, you must ensure you’re wearing underwear because nobody wants to see your wiener flopping around. Cargo shorts and khakis are out. And anything with pleats is out. Make sure the shorts you’re wearing fit properly and are stretchy so that you can move.
3. Pants. Don’t wear spandex pants alone because nobody wants to see your package. Make sure your pants aren’t too big and baggy. They should not be puddling and pooling around your feet. Another downside to wearing baggy pants is that they make you look short. Squishy pants with huge openings are not stylish either. You want pants that are tailored and tapered.
4. Sweatpants. The type with the standard elastic waistband at the bottoms also are not your best option. Opt for joggers, the best gym pants, because they look fantastic both in the gym and when you’re out and about casually, as athleisure.
5. T-shirts. Don’t wear a T-shirt with anything offensive. I also don’t wear stinky T-shirts.
6. Sports fabric shirts. A downside to many sports shirts is the moisture-wicking fabric because, often, that synthetic fabric allows bacteria to get inside the fibers, and you need to use a sports detergent to avoid stinking. Also, hang up your sweaty items to dry before tossing them into the hamper. Further, wash your clothes inside out to help get the funk and stink out of the fabric. Water temperature should be as hot as possible to remove the stink from workout clothing. Another point is not to wear skin-tight clothing. You’re not as lean as you think, so stretching these items over your body shows off all the nooks, crannies, and softness like love handles and man boobs. Stubble catches on the fabric, too. You also don’t want your gut hanging out while working out.
7. Sweatshirts. Don’t wear big oversized ratty sweatshirts. Show off more of what’s underneath by having a sweatshirt fit properly and doesn’t make you look like a little boy with many big logos and designs. Ensure you are opting for more subdued colors and patterns and that they coordinate. Nothing screams look at me like the wrong clothing.
8. No-go tank tops. Homemade tank tops are bad and look bad on literally everybody. Do not expose your man boob meat and soft doughy middle. They also make you look small because moving the sleeve so low makes the shirt look like a box. Wife beaters are a no-go.
9. Appropriate tanks. An alternative for a tank top is straps that are thinner but not super crazy tight and a body that fits well that’s not skin tight.
10. Hats. Hats are appropriate in the gym setting, such as a simple baseball hat. But don’t turn the hat sideways. I’ve softened about a backward hat because it does make you look more youthful. Ensure your hats are clean, compliment your outfit, and don’t smell like ass. Never tuck your ears into your hat because that looks lame.

Tips to make you look your best

1. Build your guns — use triceps exercises, which details are above in the intro.
2. Enhance shoulder-to-waist ratio — build your shoulders and delts with controlled side raises. Try the different variations.
3. Look better without clothes — lose body weight through fasted cardio in your target zone, whether through jogging, Stairmaster, spin class, HIIT, or more. Also, engage in intermittent fasting. Check out the different methods, such as the 16:8 I do.
4. Look leaner, trimmer, slimmer — reduce water retention by drinking a gallon of lemon water daily.
5. Know what you’re consuming — meal prep to ensure you stick to a plan. I love Factor, which makes meal prepping quick and easy. Use my code AlphaM50 for 50% off your 1st box.
6. See more definition — shave or trim your arm hair. Women love forearms, and less body hair means looking more defined.
7. Reflect light — by using moisturizer, your body will look sexier by being hydrated and reflecting light.
8. Look sexier and leaner — get a tan, but not in a tanning bed. Use self-tanners.
9. Free Big Al from the bush — trim your pubes to make Big Al look gigantic.
10. Look trim and sexy — wear all black. Dark and monochromatic is slimming. On the flip side, if you are thin, wear lighter colors.
11. Show off your arms — expose the triceps by exposing your arms. Also, roll your sleeves (check out my technique for a clean roll) to expose the ever-sexy forearm.
12. Don’t look chubby and fat — wear tailored clothing to fit right and make you look sexy.

The fact that you’re working out is the most important thing. I’m so happy and inspired to see many young people attending the gym. But they need to learn etiquette and self-awareness. I’m sorry if I sound like an old angry dude, but I’m pissed off at all the kids because you ruined my temple. And it’s your fault! You’ve destroyed my temple, sanctuary, and everything pure and holy about working out. You are so damn annoying.

It may sound like a grumpy old dude, but I am. The gym has gotten absolutely insane and ridiculous. In the old days, getting caught looking at yourself in the mirror was embarrassing. But now, everyone is a freaking influencer with social media, which drives me insane.

Why do people hate you at the gym?

1. Phone focused. Everybody hates you if you have a tripod at the gym and you’re filming yourself with your phone. I am pumped that you’re working out, but stop taking all the pictures. When I see all the dudes taking pictures, they’re not inspiring anybody. They’re annoying everyone. If you’re the dude sitting with a piece of equipment, looking at your phone, and surfing social media, everybody hates you too.
2. More than two sets? If somebody walks up to you and asks how many sets you have left, and you say anything more than two, people hate you.
3. Bathroom mirror photos. If you proceed to have a photo session in the bathroom by hitting all the mandatories, everybody will hate you.
4. Groups working out together. You cannot get a good workout when working out with a group. Two people, maybe, but you have to speed it up and you can’t sit there and talk. You can’t hit on girls and get on your phone, either.
5. Stinkiness. Everybody hates the stinky dude in the gym. Sure, you can sweat, but you can’t stink. Use a proper deodorant and body/ball powder to avoid B.O.. Check out Pete & Pedro’s Fresh Deodorant plus Body & Ball Powder.
6. Not dressed correctly. If you’re at the gym and wearing jeans, everybody hates you because you look like a douche. You need to be wearing athletic shoes and not Crocs. You can’t be wearing pajama pants, either. And everybody hates you if you take your shoes off and work out wearing socks.
7. Crossfit. And if you do CrossFit, we really, really hate you because there’s nothing more annoying than hearing a room of banging. The weights need to be lowered down with control because nobody wants to hear the slamming. And nobody wants to hear all about your CrossFit.
8. Not cleaning up sweat. Everybody hates you if you lay down on anything and don’t clean up your sweat. If you sweat while doing the Stairmaster, treadmill, bike, or whatever equipment, clean it up. There’s nothing more annoying than somebody who sweats a ton and leaves. This is unacceptable.
9. Talking loudly on the phone. When doing cardio, don’t talk loudly on the phone.
10. Posting your workout. If you post pictures, videos, or inspirational quotes of yourself working out at the gym on your social media, understand that everybody will hate you. It doesn’t matter if you’re packing it as inspirational messages; it’s annoying.

Seven steps to higher testosterone levels

STEP ONE | Body Fat: Reduce body fat, especially if it’s over 20%. The quickest action to increase your testosterone naturally is to lose body fat.

STEP TWO | Exercise: High-intensity training is the best thing you can do to boost your testosterone level because your body will reward you when you start lifting heavy. It will release extra testosterone, and you will look and feel better before you know it. Exercising, eating right, and being disciplined will increase testosterone levels.

STEP THREE | Supplement:  Many men are deficient in vitamin D, which affects testosterone and erectile function. Supplement with Vitamin D as well as Zinc. I recommend a whole food natural multivitamin, such as Pete & Pedro’s Men’s Complete.

STEP FOUR | Quality Products: Endocrine-disrupting chemicals (EDCs) are everywhere, so your job as a man is to choose higher-quality products free from these harmful ingredients. Look for paraffin and sulfate-free, which typically equate to higher quality products. Check out Pete & Pedro’s natural deodorant, which is aluminum-free and has a longer-lasting formula.

STEP FIVE | Sleep: A recent study took 2,000 teenage and adult men and discovered that if sleep was deficient, testosterone levels diminished. When sleeping 5 hours or less, testosterone levels are 10 to 20 times lower. Make sleep a higher priority.

STEP SIX | Alcohol: Up to 30 minutes after consuming alcohol, testosterone levels drop. If alcohol consumption is frequent, chronic low testosterone levels could result. Also, beer has phytoestrogens, which are plant-based estrogen. The more beer consumed, the higher the estrogen, which means lower testosterone levels. Also, getting drunk may cause poor eating choices, a trickle-down effect of terrible decisions that lead to lower testosterone levels. Do not drink in excess.

STEP SEVEN | Stress:  Reduce your cortisol production, which cortisol is a stress hormone. When stress levels go up, cortisol is released, and testosterone levels go down. Manage stress, or it could literally kill you. High cortisol levels can also cause weight gain and not feeling well.

Keep in mind that you need to burn calories to reduce body fat. Eat less to cut calories, exercise to expend more calories, and work out to help develop separation in your abs. To lose one pound of fat, a caloric deficit of 3500 calories is necessary, which you can do a combination of eating less and burning more.

That said, I will review some of my favorite flat stomach hacks that do not require you to go to the gym. But remember, it’s my data, research, and actions I have taken over the years to make my stomach flat… fast! 

How I flatten my stomach FAST

1. Lower carb consumption. Stop eating sugars, starchy carbohydrates. These will bloat you. Increase the amount of fiber to reduce bloat, literally overnight.
2. Eat four or five small meals. Don’t eat three big meals. I’m a huge fan of intermittent fasting. If you want to crank up your metabolism while flattening your stomach, eat smaller portions throughout the day and more frequently.
3. Increase water consumption. Drink one gallon of water a day with added lemon. When you’re dehydrated, your body will retain water. Also, crappy food that contains salt and sulfites will cause water retention. Increasing the amount of water will reduce bloat by reducing the amount of subcutaneous water retention. Lemon is a natural diuretic as well. You may pee like crazy the first day or two, but you’ll look leaner and flatter. 
4. Improve your digestion. Your gut health and microbiome are critical. That flora needs to be rocking and rolling in your gut. Synbiotic+ by Ritual helped me feel better. I wasn’t as gassy or bloated. It’s a pre, pro, and postbiotic which will maximize your microbiome game and support good health.
5. Increase fiber intake. Using psyllium husk powder is natural. By using two scoops a day, your system is cleared out quickly and effectively.
6. Drink apple cider vinegar. Do not drink it straight; add it to a large glass of lemon water. It’s excellent for digestion and gets the juices flowing. Incorporating apple cider vinegar into your day is an optimal way to help digestion, as it’s helped me.

I work out with weights four days a week, do cardio daily, and pay attention to my diet. Twice a week, I’ll treat myself to a nice meal. I drink alcohol about twice a week, which is a few glasses of wine. There’s no magic formula, no magic workout, no magic diet. It’s about consistently doing what you need to do always to look sexy when you’re naked, no matter your age.

Consistently do these every day

1. Follow a morning routine. (a) Weigh yourself every morning. After going to the bathroom, hop on the scale. This will keep you accountable. (b) Do fasted cardio. I do this every morning. When your body is empty, do some cardio. All night your body fasted. So, if you exercise in the morning in your target zone, you will utilize fatty acids as an energy source. You’re dipping into the fat stores instead of using recently consumed calories.
2. Strategically drink. (a) Refrain from alcohol. If you’re consistently drinking, this will destroy your body and willpower. You typically will eat empty calories too. (b) Drink lemon water. Drinking this daily will help you stay hydrated, feel better, and not retain as much subcutaneous water, so your abs will look sharper. It will also flush your system so you won’t retain toxins. (c) Eliminate sugary drinks and energy drinks. These are empty calories and nothing but sugar. They will cause insulin level spikes.
3. Watch your diet. (a) It doesn’t matter what you do in the gym if you have a shitty diet. Eating is one of the things that will destroy your body and make you fat. (b) Don’t go shopping hungry. Don’t buy things you shouldn’t eat because you won’t eat them if it’s not in your house. (c) Meal prep because prior planning will prevent poor diet performance. If you want to avoid meal prep, try Factor. Use code ALPHAM40 to get 40% off your first Factor box.
4. Make sleep a priority. Your body mass index (BMI) will increase if you don’t get enough sleep.
5. Increase your BMR. When sleeping, increase your basal metabolic rate (BMR) by lifting weights and eating foods that burn more calories. Consume protein at every meal, which I eat one gram of protein per lean pound of body mass. Protein will also keep you from smacking as much as at night.
6. Consume low-calorie. Find an eating program that works for you. But don’t follow anything extreme because it’s not a lifestyle. You need to eat in a way that you can continue long-term to keep your fat low and muscle mass sexy. Your body needs carbohydrates, fat, and protein, so don’t deprive it of any of them, such as a low-carb diet. Eating a well-balanced, healthy diet
7. Lift weights. You need to use your body and work your muscles. Find a program that works for your lifestyle and happiness. You could try CrossFit, HIIT training, or whatever you enjoy. There’s no right or wrong because it’s your journey. You need to take care of your body forever and not get fat.

I used to be husky!

When I met my wife, we moved in together. She loves cooking, and I’m an Italian who loves to eat! She introduced me to all sorts of unhealthy stuff like bacon, biscuits, and cheese. I was in love with everything she cooked and was comfortable. I just started eating & drinking and ballooned up to 190 lbs. Keep in mind that I’m 5’6 and currently weigh 158 lbs.

I got embarrassed with the cellulite on my stomach and ass and how I was humongous. Husky! So I woke up one day, embarrassed that I didn’t fit in my clothes, and I resolved to stop. I took action. So today, I want to go over my step-by-step plan of what I would do today if I were fat. I aim to help you shred unwanted fat and get ripped and lean.

Shred unwanted fat by …

Cutting calories. In order to lose body fat, you have to create a calorie deficit. For a week, keep track of everything that you eat by writing it down or using an app. Now you know how many calories you’re consuming currently, and you can reduce from there. A pound of fat equals 3,500 calories, so if you want to lose 1 lb of fat in a week, you need to make sure to have a calorie deficit of 3,500 calories. By being active and reducing your calorie intake, you have a two-pronged approach which I highly recommend.

Abstaining from alcohol. Alcohol does nothing good for you, and it’s empty calories. It also will make you feel bad and weaken your inhibitions. If you’ve been drinking, you’ll get hungry with the munchies and gravitate to crappy food. You need to clean up your diet, and alcohol is the devil. Try it for 30 days and see how you look and feel thereafter.

Stopping eating out. Start meal planning and prepping instead. Six-pack abs are not made in the gym or on the treadmill. They are made in the kitchen. Check out Factor, which is easier, more convenient, and more cost-effective. It’s not also bland and basic, either. The food is high quality with the macronutrients you need. I go Calorie Smart on all of the meals. Use ALPHAM40 for 40% off your first Factor box.

Performing daily cardio. To lose body fat, do cardio every day. Whether it’s a 30-minute brisk walk, a 60-minute jog, the StairMaster, biking, or jumping rope, it doesn’t matter. Get your ass active by doing cardiovascular activity in the morning on an empty stomach and in your target heart rate zone. Your body will dig into those fat stores while your body is empty. Check out the video on how to calculate your target heart rate.

Lifting weights. This is the easiest and most fun part of the equation. Everybody likes going to the gym and working out, but resistance training has to be well-rounded. Stick to a program and something that works for you and your goals. Find your Fitness Yoda, which is somebody who gives advice to somebody like you – similar age, has a good foundation, and is based on not just a good body. Regarding your expected results, remember how your genetics and goals come into play. Fitness is not a sprint; it’s a marathon and journey. It is a way of life.

The {Regular Guy} Attraction Topping-Out Plan

• Sleep. You must ensure you don’t have dark circles or bags under your eyes to look as good as possible. Shoot for 7:00 to 9 hours of sleep nightly.
• Exercise. Exercise is critical for helping you build a strong physique while minimizing man boobs and love handles. Exercising daily will reduce your body fat and can develop a nice drop from shoulders to waste.
• Posture. Having a good posture is critical to look attractive and confident. Keep your chest up, shoulders back, and chin elevated. Make sure your eyes are looking ahead. Make eye contact too.
• Hygiene. You can look attractive, but if you’re stinky or your balls are funky, there’s zero chance you are as sexy as possible. Make sure to powder your balls and butt crack daily with a talc-free powder. Use deodorant without testosterone-reducing toxic chemicals.
• Clothing. Wear clothing that fits your body to maximize your perceived positive attributes and minimize your perceived negatives. Understand how clothing fits your body and how different colors and styles help to create visual smoke and mirrors. Dress effectively to look taller, leaner, sexier, and more muscular.
• Grooming products. Upgrade your grooming products to avoid harmful EDC chemicals or microplastics. These products will work better and also make you healthier. Build your own grooming routine step-by-step over at Pete & Pedro.
• Skin. It’s essential to moisturize your face twice daily after washing to remove dirt, oil, and grime. Eat properly without a lot of salt and junk food. Drink enough water so that your skin will glow and radiate.
• Facial hair. Beards are the equivalent of women’s makeup. Women can use makeup to look sexy, just as men grow beards. But make sure it stays trimmed regularly. Also, make sure your nose hairs are trimmed as well. Invest in a quality nose hair trimmer, which I use Pete & Pedro’s — the best grooming tool I’ve used for removing my nose hair. Check out the reviews.
• Hair. And if you’re balding, go see Bosley if you don’t want to lose your hair. Do not try comb-overs. Upgrade the quality of your hair styling products to dramatically impact how sexy your hair is. Go for regular haircuts and change your hairstyle. Using a sea salt pre-styler after you shower is game-changing. Also, texture powder will add weightless volume.
• Oral hygiene. Make sure you brush your teeth, floss, and whiten your teeth. White teeth elevate your attractiveness even if you have snaggled or crooked teeth. Bleaching strips or baking soda with peroxide can help whiten your grill.
• Accessories. Adding details to your look will set you apart from everybody else.
• Nails. Don’t have bitten, nasty, and crusty nails. These are disgusting. Your cuticle should not be picked either. Grab and use a manicure kit with all the essential tools for sexy nails.
• Eyebrows. Pluck with quality tweezers in the center between your eyebrows so you have two. Never shave in that area. Also, do not make your eyebrows too thin, or you will look like a chick.
• Smile! Smiling lets people know you’re warm, friendly, and attractive.

Burn more body fat while you sleep

• Get more sleep. Get 7 to 8 hours of sleep at night. Research has demonstrated that you will gain weight if you’re not sleeping enough. Other studies have shown that sleeping 7 to 8 hours a night will burn 400 more calories than sitting.
• Sleep in a cold environment. Sleeping in 66° F temperatures has been shown to help you burn up to 7% more calories a night because you’re in a colder environment. Your body has to heat up and work harder to maintain its core body temperature.
• Take cold showers. Take a 30-second cold shower, including your head. You will potentially burn up to 400 more calories a night. That means over seven days, that’s almost a pound of fat.
• Green tea. Drink three cups of green tea a day. The flavonoid in green tea has been shown to increase metabolism and burn body fat by 3.5% overnight. Green tea does not have much caffeine and will keep you hydrated.
• Increase water consumption. Drink plenty of water, specifically a gallon a day. Drink the water while it’s cold to burn more calories. The water has to heat up. Also, drinking adequate water will help you lose more weight while sleeping as it will facilitate the fat loss process.
• Lift weights at night. Lifting lights, in general, will increase your metabolism because, for every pound of lean muscle, you will burn 60 calories extra per day. This includes when you’re sleeping. And then, when you lift weights at night, your metabolism gets cranked up for 16 hours, which means when you go to sleep, your metabolism is an inferno.
• Try intermittent fasting. Restrict or eliminate calories for 16 hours. If you stop eating around 7:00 at night and then don’t eat until 11:00 in the morning the next day, your body will not be releasing as much insulin, which is the main driver for storing fat. Many people make the mistake of eating close to bedtime when their insulin spikes. Body fat will be stored. Restricting calories and not allowing insulin to spike while sleeping will facilitate fat loss.
• Perform fasted cardio. Doing cardio the first morning when you get up will shred fat because your body is empty, and you will dip into fat stores or fatty acids as the energy source. If you do cardio when you’re not fasted, you will have a lot of glucose and glycogen in your bloodstream, which will be your body’s first choice for energy. Your body technically doesn’t want to get rid of body fat because it’s stored energy.
• Increase protein intake. Protein is amazing for your body, including your muscles needing it to rebuild. For your body to break down and store protein, more calories are used than when breaking down carbohydrates. It has a higher thermic effect, meaning you’ll burn more calories just by eating protein instead of anything else. Protein also does not spike insulin levels, so your insulin levels will be kept lower, so you will not store as much body fat. Your body will burn it and use it to shred abs.
• Consume apple cider vinegar. Two tablespoons of apple cider vinegar and water before bedtime benefit weight loss. The acetic acid in the apple cider vinegar will help regulate blood sugar and reduce cravings. It will speed up fast loss and reduce potential fat storage.

Reduce water-weight retention

• Drink a lot of water. Drink a gallon a day to flush out and not retain water. When you eat a diet high in crap, salts common carbohydrates, you’ll retain water which will also be in your face as well as your abs. You’ll retain less water if you give your body what it needs to be properly hydrated.
• Stick to a low-carb diet. Stick with proteins and vegetables that aren’t starchy. You’ll lose 5 lbs in a day. It happens because carbohydrates absorb water like a sponge, and when you’re eating a lot of carbs, you’ll retain more water.
• Switch to distilled water. Drinking distilled water instead of regular water helps you to retain less water.
• Skip weight loss suits. These are not great for you and can potentially be dangerous. Sweating heavily from these weight loss suits will cause you to lose necessary nutrients. Ensure you’re eating enough iodized salt, as iodine is one of the essential nutrients that helps regulate the thyroid. If your thyroid isn’t working correctly, you could gain weight. If you’re sweating due to sitting in a sauna or doing a lot of cardio, sprinkle some iodized salt on your food.

Lifestyle choices leading to man boobs

1. Overweight or obese. I’m not talking skinny fat. That’s something we’ll talk about later. But if you’re overweight/obese, your body has a lot of fat cells that release a chemical called leptin. When leptin levels are high, typically, testosterone levels will be suppressed. Estrogen will increase, and when estrogen is high, breast tissue will develop.
2. TRT and Steriods. An enzyme called aromatase converts testosterone into estrogen, and when you get on TRT, even though testosterone levels are jacked, estrogen levels will rise. When on TRT, tenderness or puffiness in the breast region will occur. Anabolic steroids are different than TRT. TRT is more of a therapeutic dose, but when you take testosterone to grow your muscles, the conversion from testosterone to estrogen will be higher. A lot of guys will experience gyno when starting to take anabolic steroids.
3. Weed and beer. Smoking weed has been linked to an increase in gynecomastia. You risk developing fat titties, but you’ll also get the munchies and eat crappy food. Sitting around all day being lazy won’t help eliminate man boobs either. Beer is one of the worst alcoholic beverages due to the phytoestrogens that lower testosterone and increase estrogen.
4. Dairy. The milk from lactating cows has been shown to increase a man’s prostate cancer risk and lower testosterone levels. The female hormones in dairy milk are the cause.
5. BPA. BPA, which is contained in some plastics, is a harmful EDC (endocrine-disrupting chemical). BPA is one of the worst and can leach into your beverage when drinking from a plastic bottle. It will suppress testosterone production and increase the development of boobies.
6. Deodorants and body sprays. These are two of the most toxic products that men use. They have a variety of chemicals, and antiperspirants contain aluminum which clogs sweat ducts. You need to sweat and order to release toxins. If not, toxins can build in your lymph system. I developed a natural deodorant with Pete & Pedro that eliminates aluminum and other harmful chemicals. I also, my Pete & Pedro ball powder is talc-free. Reduced testosterone levels are an epidemic. Guys see much lower testosterone levels than they used to because of the toxic products used daily.

Eliminate or camouflage man boobs

• Boost your testosterone levels with heavy lifting. You’ll feel fantastic and also reduce your man boobs.
• You can also lose your man boobs from losing body fat, dramatically impacting how you look and feel.
• Spot reduction doesn’t work, so you can’t expect to do push-ups and expect the booby fat to melt away. You must develop muscles underneath the fat with bench presses, weighted dips, cables, and more.
• To reduce the appearance of man boobs, wear darker colors and an undershirt or compression garment.
• Wearing shirts with a small pattern is also a great way to minimize the appearance of man boobs.
• Wearing denim, a thicker fabric, shields man boobs.
• Double pockets are another way to add some fabric over the top.
• Over-shirts are a way to layer and camouflage the appearance of man boobs while getting it under control.

Before I start, however, I want to mention a few things. First is bone structure. You’re genetics and skeletal system’s build determine your potential. You can grow your forearms because they’re made of muscle, but you cannot change your bone structure. So if you have small connections or your bones are more petite, there’s no changing that. The good news is that you can work to develop the muscles around them to minimize looking small.

Optical illusions to make your four arms and wrists look bigger!

• Wear a watch. The watch will add bulk and thickness to your wrist and shorten the distance from your wrist to your elbow, making your arm look larger. Refrain from wearing a large or bulky watch which will make your arms and forearms look smaller. Wear one that’s 44 mm or less. I specifically recommend 38 to 40, which is the sweet spot for an average-size watch. Also, ensure the watch isn’t flopping around or too loose.
• Wear a bracelet or two.
• Strategic short sleeves. Make sure your sleeve is not covering your arm. Expose the triceps, the more significant part of the arm equation. Your triceps make up 2/3 of the size of your arm.
• Proper sleeve roll. With long sleeves, properly roll your sleeve to maximize your arm. Check out my rolling sleeve hack. Refrain from doing a sloppy roll that is big and thick. The role should hit the widest part of your forearm.
• Tightly rolled sleeve. If your sleeve roll is tight, blood will be forced down in your forearms, making your veins pop a bit.
• Be a bit more vascular. Make sure you’re hydrated and supplement with L-Arginine.
• Highlight arm definition. Shave your arms and apply moisturizer to your arms.

Develop the muscles to make your arms larger

• Jump rope. This is the most effective way to burn calories in the shortest time and also the best way to build your forearms and wrists. Crossrope is the jump rope experience that I recommend. It’s affordable, portable, versatile, and shreds body fat. It’s helped to build my forearms and wrists (I had to add a link to my watch!). Go to Crossrope and use code ALPHA for 15% off.
• Sets of hammer curls. They’re fantastic for biceps and work your forearms. Check out my demonstration on maximizing the exercise and taking it to the next level. You can also incorporate non-wrapped hammer curls.
• Don’t wrap your thumbs. Another pro tip is that when you’re doing curls, do not wrap your thumbs, forcing you to use your fingers and engage the muscles in your forearms.
• Stop using help. Don’t use straps and wraps. These will damage your grip strength.
• Do these exercises. One-arm dumbbell rows, seated rose, and pull-ups are all fantastic for grip strength.
• Grip tennis balls. By grabbing a tennis ball, squeezing it, and holding for about 5 seconds, 10 reps, three sets. You will develop your forearms and wrists on both sides.

High testosterone levels may cause heart and blood pressure problems. You may often feel aggressive and have difficulty controlling your temper. You may also have a high sex drive. If you’re always thinking about or wanting sex, this may be a sign of high testosterone. Find your baseline so the doctor can check it when you go in for yearly physicals. If it becomes low, you may need lifestyle modifications to boost it.

You have high testosterone if you have … 

1. Deep voice and pronounced Adam’s apple. When you go through puberty, testosterone affects your vocal cord lengthening, making them thicker and causing a deeper voice.
2. Big weiner. High testosterone levels going through puberty will develop larger Big Al and the Twins. Taking testosterone will not grow a bigger Big Al, however. Keep in mind the size of your junk is also genetic.
3. Acne or breakouts. Blemishes are a sign that your body is cranking in terms of testosterone.
4. Abundant body hair. Having a nice full beard at a young age or developing pubic hair extra early is a sign that your testosterone levels were/are high during puberty.
5. Strong and structured jaw. Having a more pronounced chin points to having higher testosterone levels. If your jaw is weak due to high body fat, drop weight, which will help your jawline and solidly impact your testosterone level.
6. Longer ring finger than the index finger. If your ring finger is significantly longer than your index finger, you are exposed to higher hormone levels while developing as a fetus.
7. Balding. High testosterone levels may translate into getting a lot of hair right away. That high testosterone correlates with dihydrotestosterone, a sex hormone linked to male pattern baldness and premature baldness. Taking synthetic testosterone or anabolic steroids also causes hair loss from the DHT. You can buy products that block DHT or reduce it, such as at Bosley.
8. Nice shoulder-to-waist ratio. Broad shoulders are a sign of high muscularity and high testosterone. If you easily pack on muscle or build mass, you have adequate, if not high, testosterone levels.
   

How to maintain high T levels 

• Keep your body fat in check.
• Eat a healthy diet. Avoid processed crap.
• Don’t drink out of plastics that contain BPA, a dangerous EDC.
• Get in the gym. Do heavy lifts such as squats, deadlifts, and bench.
• Don’t smoke or drink.

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The first part of the video will be some reasons why testosterone is dropping, the second part is signs that yours is low, and then I’m going to go over steps you can take to facilitate testosterone production naturally to keep it elevated. If you have any of these warning signs, you must go to the doctor and check them out. Also, make lifestyle modifications to keep your testosterone levels high. 

Why testosterone levels are dropping

Being overweight is something that has increased over the past decades. We are fatter as a society than we were years ago, and testosterone levels go down as body fat increases. And as body fat goes up, estrogen levels go up.

We are more sedentary as a society. We’re sitting on our asses more, playing video games and watching TV. We aren’t moving as much as we were, and we’re eating more crap versus 30 years ago. All of the process chemicals and saturated nonsense directly impact our testosterone levels. The healthier you eat, the higher your testosterone levels will typically be. 

EDCs, which stand for endocrine-disrupting chemicals, disrupt our hormone regulation by the endocrine system. The biggest offenders are grooming products and drinking out of plastics that contain BPA, parabens, sulfates, and more. Antiperspirant deodorants are one of the most toxic products that you can use. Aluminum clogs sweat ducts and does not allow your body to perspire. As a result, you’re trapping toxins in your lymph system. Check out Pete & Pedro’s Fresh Deodorant, which is healthy, derived from natural ingredients, and an incredibly effective product that applies clear. Also, make sure you’re using a body and ball powder that does not have talc, such as Pete & Pedro’s Body and Balls Powder. Use LEVEL20 for 20% off your order.

Warning signs that your testosterone level is dropping

1. No more morning wood. When you wake up, you should be rock solid. Morning wood is normal when your testosterone level is normal. But if this starts to go away, your testosterone level may be dropping.
2. Not interested in getting freaky. If your sex drive is going down, that’s a sign.
3. Your memory is not as good, or you’re becoming forgetful. If you are misplacing things often, can’t remember people’s names or things that you used to be able to remember, or find recall difficult, testosterone levels are dropping.
4. Your testicles are itty-bitty. Whether or not they’ve always been small or recently gotten smaller, this is a sign that they’re not working the way they should. Sure, some dudes are born with smaller testicles and wieners from a lack of testosterone when developing in utero. Bodybuilders who give their bodies extra testosterone may have itty bitty nuts because of testicular atrophy. Juiced bodybuilders’ nuts will not work as hard and will shrink. If you’re not taking the juice and you’re noticing your testicles have gotten smaller, this is a sign they’re not working the way that they should. Get them checked.
5. Reduced semen volume. If Big Al shoots off less volume, this is a sign that the testosterone level is going down. As you age, the volume decreases, but coincidentally, so does your testosterone level.
6. Recent increase of body fat or decrease of muscle mass. If you’re a hard gainer or having difficulty packing on muscle, this could be a sign that you don’t have an adequate amount of testosterone.
7. Tired all the time and don’t have energy. This is a huge warning sign that your testosterone level has something going on.
8. Thinning pubes and pit hair. Your pubes will become less dense if your testosterone levels are low. Armpit hair will also thin.
9. Hair may thin. Genetics does play a part in this but so do testosterone levels. The conversion to DHT also plays a role in male pattern baldness, not to mention hair loss. The more testosterone you have, the more DHT, and the more prone to baldness you actually are on your head.
10. Thinner and patchy beard. Some men are not genetically predisposed to having a lot of facial hair like in some cultures, even if they have crazy high testosterone levels. But, if you have a decent beard and notice it’s starting to thin, this is a sign that testosterone levels are dropping. This is similar to pubes and armpit hair.

Elevate your testosterone level naturally

• Lift heavy. Work out your body, as there’s a correlation between you lifting heavy weights and releasing testosterone.
• Eat a healthy and clean diet. 
• Stop drinking out of plastic and start using metal or glass instead.
• Eat more organic or free-range meats because the hormones injected into these animals are not great for your body. 
• Stop drinking dairy, as half a cup of dairy increases your risk of developing prostate cancer by 30%. 
• Reduce the amount of alcohol you consume because it’s terrible for testosterone levels. 
• Beer forms more estrogen because of the hops, which is a phytoestrogen. The more beer you consume, the higher the estrogen levels and the lower the testosterone levels. 
• Stop smoking weed is also not good for testosterone production, not to mention sperm production. 
• Reduce your man boobs and love handles. The higher your body fat, the lower your testosterone, and the higher your estrogen will be. 

That said, I want to go over five muscles that women find most attractive and sexually desirable. I will also cover the best ways to build them from my experience. The bottom line is you need to work all of the muscles, the total body, for symmetry. Don’t neglect any because even though women may find a specific muscle sexier than others, you need a well-balanced and symmetrical body that’s aesthetic.

Disclaimers

But first, disclaimers. (a) I’m covering specific muscles, but you need to work every muscle to have an amazing body. It’s about symmetry and balance. (b) The second disclaimer is that you can develop an amazing body without using performance-enhancing drugs or TRT. I’m a testament to a healthy lifestyle where consistency can build an incredible body. So, don’t compare yourself to other people online who are juiced to the gills. (c) Last, if you’re just starting, stagnant, or stuck not getting the results you want, I recommend the Alpha Progression app. I’ve talked about it before because it’s the best tool I have found that has a no-BS approach to building muscle and helping you work through progressive overload.

Women are sexually attracted to these muscles

1. Glutes. Deep squats activate your glutes much better than hip thrusts. Squats activate every muscle in your body and help increase testosterone levels. When you lift heavy and move a lot of muscles, such as in compound movements, your body is more willing to release testosterone.
2. Obliques. These are the sexy finger muscles that are running alongside your abs. The v-cut is tied together with these muscles and the whole lower ab region. The only way you’ll get a sexy midsection is to have a low body fat percentage. All the crunches and ab work will not give you abs if your body fat level is too high. Reduce body fat by reducing the number of calories you’re consuming. To build them, increase the depth of separation between the muscles by performing cable crunches. Also, decline abs with a weight/ball and leg lifts are favorites to work this body part.
3. Pecs. Do bench presses to get them ripped, chiseled, and strong. The bench press is the number one exercise you can do to build a strong chest. Dips are also one of my all-time favorites for the chest, which you can add a bit of weight. You can use an assisted dip machine if you’re not strong enough to do dips.
4. Delts. Senoritas will want to rip your clothes off because of the nice taper drop from the shoulders down to your waist. Delts have three parts which include the front, mid, and rear. You need to work all three heads to have well-rounded shoulders. The shoulder press is a must-have exercise, in which you can use dumbbells or a bar. I also love side (lateral) raises which don’t worry about how much weight you’re using (I use 15 to 20 lbs). Focus on the form and contraction, and do a controlled movement with a pause. You can do them seated or standing and change your hand position. I also love the rear peck deck, performing it slowly and controlled. You could also try face pulls and bent-over side raises.
5. Biceps. Your bicep makes up 1/3 of the size of your muscle. If you want to get your arms bigger, you need to work your biceps and focus on the triceps. Triceps make up 2/3 the size of your arm, so doing bicep curls will not get it done. I love a straight bar curl slowly with a squeeze with elbows pinned to the side. There are so many variations of the barbell curl that it’s insane. I also love getting some lighter dumbbells and doing a lot of reps. Slowly with a squeeze gets the blood pumping and flowing. In terms of triceps, I love overhead extensions, push-downs with a pause, and extensions with a rope. Skull crushers super-setted with tricep dips are a must-try.

Get leaner and sexier-looking arms QUICK

• Shave. Removing hair is an old-school bodybuilding trick. Hair will make you look softer, and your arms will look more vascular by removing it. And then, when your veins start to heat up, they have a better chance of looking more visible.
• Reduce subcutaneous water. If you’re retaining water, chances are you will be holding on to some in your arms. You won’t be as lean or able to see veins as well. Make sure you’re hydrated by drinking a gallon of water daily.
• Increase blood volume. Drink enough water to give your body what it needs to have more blood circulating through your veins.
• Reduce body fat. A thin layer of fat is in between our skin and veins. The thinner the layer, the more pronounced your veins will be. To do this, ensure you’re burning more calories than you’re consuming. The best diet is a balanced one that is sustainable. You need to eat carbohydrates that provide glucose and glucagon to get them to swell up. The healthier and cleaner you can eat, the better as well. It’s not just about reducing the number of calories but also about burning calories.
• Do cardio daily. Cardiovascular exercise benefits your cardiovascular system as well as promotes body fat loss. There’s no one size fits all solution to what cardio you should choose, but do something you love. I go for a run 3 days a week, and then 4 days a week, I use my Crossrope. Weighted jump roping is one of the best activities to work out your arms and get the blood pumping and circulating. It’s a great cardiovascular exercise is, and it’s fantastic for your arms and vascularity. Check out Crossrope AMP and use code ALPHAM for a special discount.
• Lift weights. Progressive overload and consistency are the names of the game. Make sure you’re working your arms regularly. No one exercises better than the other; choose whatever you can do and be consistent. I recommend chasing the pump. It’s a workout method where you will use a lighter weight and perform more controlled repetitions.

How to get an INCREDIBLE pump

Use a weight you can control and get a high number of repetitions. I’m using 15 lb dumbbells, and my elbows are tucked against my body. Do not rotate. Keep the contraction on the muscle and have a nice squeeze at the top with a pause. Repeat for 10 repetitions. Then, with your arms still pinned at your side, lift the weights like a hammer curl but keep the position more neutral. Repeat for 10 repetitions, slowly and with a pause. When you’re done with those 10, do another 10 a bit faster with a bit of bounce in the knee. Upon completion, sit down the weights and rest. Repeat this set three more times for a total of four sets.

NATURAL supplementation

I want to talk quickly about supplementation, which I’ve noticed a considerable difference from using. L-Arginine is an amino acid that converts nitric oxide, a vasodilator. It relaxes blood vessels or veins, making Big Al strong and rock solid. The same principle applies to your arms being vascular. L-Citrulline also increases nitric oxide. These are natural and healthy supplements that make your pumps and vascularity insane.

Want to be healthy long-term? Don’t Do any of these!

1. Steroids. Do not take them. Do not sacrifice long-term health for momentary abs. You shouldn’t be taking anything that will mess with your hormone levels because long term, you don’t know what will happen. Just bust ass, eat right, and work out. You can have an incredible body without drugs.
2. Crappy food. Occasionally, you can treat yourself. But if you’re eating a diet high in saturated fat, sodium, and toxic crap with sulfites, you will do a disservice to your health long-term. You’re also setting yourself up for an addiction to crap food. Take an active role in the foods you eat, ensuring you’re eating high quality. You will be amazed at how much healthier long-term you will be.
3. Not taking a multivitamin. Fill your nutritional gaps with a high-quality multivitamin such as Ritual. Develop the habit of taking a multivitamin every day. Click over to Rital and get 20% off your first month of Ritual’s Essential for Men multivitamins 18+ and 50+.
4. Not getting annual physicals. You must go to the doctor at least once a year to get blood work done. It doesn’t cost that much, and it’s easy to do. You’ll have a baseline to know if numbers get out of lack or change. If you just let it go or linger, you may find something wrong too late.
5. Using or using too much. Healthy men do not drink too much and do not use drugs or smoke. These are stupid and horrible decisions. Driving drunk is also a recipe for disaster. Keep your alcohol consumption in check, and do not smoke weed regularly. Anything you’re inhaling into your lungs is terrible as the lungs are a delicate and sensitive organ.
6. Unprotected sex. You need to wrap that little rascal. Do not set yourself up for an STD or unwanted pregnancy. Even if she’s on the pill, don’t believe the hype. It’s your job to protect yourself. Take it from me; I’m here because my parents tried the ‘withdrawal method’ of birth control.
7. Bottling up emotions. You need to let your feelings out and talk about what’s happening inside. A lot of dudes are stoic and think they have to be strong. Men have been conditioned not to talk. But mentally healthy men talk about their issues and deal with what’s happening. You need to get it out so you can move forward.

Alphaland is an insane complex and retail space with three Alphalete gyms, which you’ll get to see a full tour and run down of the space. I’m also a guest on Max’s new podcast called ‘Don’t Be Sour’, talking about stuff we normally don’t like to talk about –  some uncomfortable topics. The two hour podcast will be released on September 12th. Make sure to check it out! After the podcast, I workout (aka get put through the ringer) with David and Maxx. It was one of the best days ever!

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