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.

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.

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.

How you’re killing your gains

1. Comparing yourself and your gains to guys taking performance-enhancing drugs – nothing kills motivation and makes you feel worse about yourself than when you compare your progress to theirs. The only person you should be comparing yourself to is the dude you were yesterday. It’s about your journey and your progress.
2. Relying too much on equipment as opposed to free weights – free weights and equipment are two different animals. There’s a time and a place for the machines, which are great at isolating specific muscles. But there’s nothing that will pack on more lean muscle than free weights.
3. Not doing the three big lifts – squats, dead-lifts, and bench press will activate all the muscles in your body. They increase testosterone levels and will work every single muscle in your body to make you bigger and stronger.
4. Doing the same workout every day or every week for the same muscles – when your workouts become routine, your muscles are not getting challenged (aka muscle memory), and you’re not going to progress the way you should. Modify your workouts, whether reps, exercises, or the order of the exercises.
5. Not dialing in your diet –besides working out, the most significant factor that dramatically impacts the amount of muscle you put on is your diet. Your basil metabolic rate needs to be considered so that you can add additional calories to gain muscle. Check out my calculations. Dirty bulking adds extra calories, but you will gain little muscle and actually gain sloppy man boobs and love handles because most of the weight gained is fat.
6. Not prior planning your diet –Factor has been a game-changer for me. It’s super easy and straightforward to stick to a healthy eating plan, and you won’t have to deal with cooking and prepping headaches. They take all the guesswork out. Use code ALPHAM120 to get $120 off Factor. These meals are AMAZING! Quick, healthy, and delicious.
7. Not getting enough sleep – sleep is one of the most undervalued aspects of bodybuilding and fitness. If you’re not sleeping enough, your testosterone rates will decrease. You also will not give your body time to rebuild the muscle fibers damaged during working out.
8. Doing cardio PRIOR to working out – when you’re working out, your body breaks down glucose and glycogen, and by the time you’re done weight lifting, your body is empty. This time is ideal for getting on the treadmill or StairMaster, walking, hiking, or doing whatever you need to do to get in 30 minutes of cardio. I recommend doing cardio every day.
9. Not utilizing progressive overload – it’s the act of gradually and systematically putting more of a strain on your musculoskeletal system by increasing weight, frequency, and the number of reps. The act of consistently increasing the load and strain will get you stronger and build the muscle you’re looking for.

You need to stop thinking that …

1. Someone’s workout plan and diet will work for you – just because they have a great body doesn’t mean that their workout plan and diet will work for you or that they’ve figured it out. Find what’s going to work for you and your body.
2. Steroids, performance enhancing drugs, or TRT are necessary —  you can have an amazing body without the use of these things. It will take longer, and you will have to work harder, but the natural gains will last longer. Plus, most importantly, you will be healthier in the long run. The reason why I still look good at 46 is because of consistency and taking care of my body.
3. Strength doesn’t matter –  building more mass is all about progressive overload, which is constantly and consistently increasing the workload in order to get bigger, stronger, and sexier muscles. The Alpha Progression app is a trick that I found that changed my game. Customize it to your needs and the equipment that you have. Focus on what body parts you want and how often. Try the Alpha Progression app for FREE with the code ALPHAM.
4. You can only workout specific muscles once a week – actually, twice a week is optimal. If you have a body part that is lagging in terms of size to your other body parts, I recommend hitting it twice a week. Give it about 3 days in between.
5. You can’t take a day off from the gym – workout at the gym, break down the muscle fiber and tissue, consume protein & amino acids when you get home to rebuild those damaged muscle fibers bigger, stronger, sexier. And then you must give your muscles time enough to rest and fully recover to see progress. That’s when the growth happens.
6. More protein is needed to get bigger muscles – your body can only assimilate 35 to 40 grams of protein per meal. So, if you’re eating more than that, you’re literally wasting it. 1 g of protein per lean pound of body mass is what you’re aiming for. Check out the video for how I calculate this.
7. Dirty bulking packs on muscle – dirty bulking only makes you chubby and fat. Don’t get sloppy fat! Sure, you will gain a little bit of muscle, but the truth is that you’re not gaining much lean muscle mass. It’s not just about eating enough calories in order to facilitate muscle growth. Dial in your diet by figuring out your calorie needs to gain muscle. Figure out your basil metabolic rate with this calculator, which is the amount of calories that you’ll burn during the day to breakeven. Then, increase the amount of calories by 3,500 per week to gain 1 lb of muscle. Break that out over the week.
8. Cardio will destroy your gains – if you do your cardio before you work out, you won’t be as strong lifting. But after you work out, doing 30 minutes of cardio is amazing for keeping your body fat in check. The lower your body fat, the more muscles will show.

First off is my workout in the gym. I am doing the Push Workout on the app Alpha Progression. It’s the best app I’ve found to help you progress and push through. Thereafter, I do cardio by going for a run, and then I eat breakfast. I like to run, but most people hate running. You can do StairMaster, walk, or bike — you just have to burn that body fat. As far as eating, I follow the Alpha M. Diet Plan. The leaner you are, the more muscular you will look. It’s better to look lean, strong, and sexy as opposed to big, meaty, and chubby.

How to build to bigger + better muscles

1. Progressive overload — continually challenging your muscles, which I describe in the video.
2. Diet — it’s unbelievably important. You can workout, but if you eat like sh!t, you won’t see the results. Follow the Alpha M. Diet Plan and my protein consumption formula.
3. Cardio —  it burns body fat, which you can do with a caloric deficit (eat less and do cardio every single day). You can do steady state, HIIT, or just move your ass.

How to get BIGGER GUNS

• Biceps: straight bar curls, easy curl bars, alternative dumbbell curls, hammer curls.
• Triceps:  push downs with rope or bar, tricep dips, skull crushers, tricep kickbacks (vary to hit different areas of triceps).

• Use the Digital Body Analyzer Scale. It measures lean muscle mass, body fat, water weight, and body weight. You can tell what’s going on with your body, and you can stay motivated. Get over 60% off the Digital Body Analyzer Scale use code ALPHAFIT
• Calories in versus calories out is the secret to losing body fat — reduce calories you’re consuming as well as burning calories through cardio. Burn 500 calories a day to burn one pound of fat a week (3,500 calorie deficit).

In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM  https://iamalpham.com/ AaronMarino https://aaronmarino.com/ Pete & Pedro https://peteandpedro.com/ Tiege Hanley https://www.tiege.com/and ENEMY https://enemy.com/ says with the increase of home workout videos comes an increase of home workout mistakes.

Stop making these home workout mistakes

1. Not having a plan prior to working out — you can’t just wing it. You have a plan and goal to maximize your time!

2. Focusing on a few specific body parts — you need to gear your workout to your entire body. Burn calories, lift weights, and challenge your muscles. Don’t turn into a skinny fat dude.

3. Don’t skip a day working out — work out every day so you don’t lose your gain and turn into a skinny fat dude.

4. Exercising too fast — each exercise is being performed super fast. Slow down, have better range of motion, and form. You need quality over quantity. You will increase the exercise by slowing down!

5. Not utilizing supersets in  your workout — you won’t have to workout as long, and you’ll beat up your muscles. Work your muscle to failure and fatigue. Check out this latest home chest workout from Alpha that utilizes supersets: https://iamalpham.com/best-home-chest-workout-no-equipment-needed/

6. Using dangerous workouts — make sure alternate equipment can support your weight

7. Not performing cardio — condition your cardiovascular system and burn calories with at home HIIT for example. Here’s Alpha’s HIIT workout that doesn’t need equipment: https://iamalpham.com/home-no-equipment-fat-burning-workout/

8. Forgetting legs — Alpha loves body-weight squats, jump squats, stationary lunges, reverse lunges, walking lunges, step-ups

9. Forgetting about isometric exercises — it requires moving slowly, contracting the muscle, and squeezing that contraction.

10. Not working out at home — you don’t need fancy equipment. You just need discipline, dedication, and 30-minutes a day. It will help you get into shape, manage stress, help you decompress, and lower anxiety.

Special Alpha M. BodyBuilding.com Page + Discount

One thing that Alpha absolutely recommends that you grab are some of these bodybuilding.com Signature Protein Crunch Bars. If you’re somebody who is looking for an amazingly delicious, healthy snack, these bars are the best — 20 grams of protein, 5 grams of sugar. These things are amazingly delicious. Alpha eats 2 per day — afternoon snack and after dinner.  He can’t keep a box of these at the house because they’re so incredible & he has no control over them — so he keeps them at the office.

Special Alpha M. BodyBuilding.com Page & Discount + Alpha M. TOP 10 Supplements to Build a BETTER Body!

Light weight + high reps is the best way to build muscle? -or- Lift big to get big? In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino,  Pete & Pedro , and Ollie says the first thing to identify is your goal (muscle growth, for example).

And the research says…

Brad Schoenfeld found that if you’re a beginner, you can do anything pretty much and get results. But don’t let your ego get in the way of your progress. Use a weight that you can control the entire range of motion. For those who have been in the gym, research has recently shown that either way is effective. It all boils down to total workout volume = reps x sets x weight. If the volume is consistent, the muscles respond pretty much the same way. Different muscle fibers are stimulated light weight / high rep versus lifting big. At the end of the day, the best solution is to do both.

Alpha’s rep ranges go between 8 – 12.

He progressively overloads the muscle and goes for failure. It’s all about challenging the muscles and breaking down the muscle fiber. He also doesn’t rest much between sets — about 30 – 45 seconds. It’s too short if going for strength, but Alpha feels he can get better workouts in a shorter amount of time if he rests less (a lot of sets, a lot of reps, less rest, and uses light weights).  Not using super heavy weights also reduces his potential for injury. He has low body fat by adding cardio.

The secret to building muscle is the diet.

Stick to a diet plan. Also, you need a protien supplement (Signature Series) post workout which is easier on your body as well as take a multivitamin daily (New Chapter) for nutrients that don’t come from your diet. Alpha also uses Quadracarn + CLA on an empty stomach with fasted cardio. The most important aspect is get your ass moving!

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Alpha M. 6 Week Workout Plan

THIS is the year that you build a badass body and super sexy physique! In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro says you need to follow these five fitness hacks to get that badass body in 2019.

1. For bigger arms, work your triceps — triceps make up 2/3 of the arm’s mass.

2. Perform supersets — try Alpha favorite bicep-tricep superset: tricep pushdowns 10 reps with pause + 10 reps without pause then bicep curls 10 reps slow + 10 reps faster. Next, pushups with elbows against your body 10 – 20 reps + hammer curls 10 reps. Repeat series 3xs. Want more? Go to Alpha M. 6 Week Workout Plan

3. After your workout, take a high quality protien. Alpha uses 1 scoop of Signature Series which is 25 grams with an awesome amino acid profile which you can find here Alpha M. BodyBuilding.com Page

4. Intermittent fasting is one of the easiest ways to get leaner and then maintain low body fat percentage — 5:2 Diet, Eat Stop Eat, and 16/8 method are the main three main strategies. Alpha uses the 16/8 method which you fast 16 hours then eat within an 8 hour window. Along with fasted cardio + CLA + L-Carnitine, these have made Alpha lean and symmetrical.

5. Do 100 push-ups and 50 pull-ups a day — your body will change in 30-days! Get yourself a pull-up bar. It’s a great investment.

Special Alpha M. BodyBuilding.com Page & Discount

Alpha M. TOP 10 Supplements to Build a BETTER Body!

Alpha has been working out for 30-years! He’s competed in a ton of body-building shows — he hasn’t been the biggest, but he was always the leanest and most symmetrical. He even won the Super Natural Nationals 2001 for his height class. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro says there are many things had he known he would have done to have better results, not waste his time, and not bust his has so much.

Ten Lessons Alpha Wished He Knew Back Then

1. Just because someone looks good with his shirt off doesn’t mean he knows what he’s talking about — there are tons of idiots with amazing bodies spewing misinformation. This is dangerous! Find your fitness Yoda with knowledge base and education to help.

2. If you workout and look good, people may accuse you of taking steroids

3. There is no such thing as spot reduction in regard to losing body fat

4. You don’t have to kill yourself to lose body fat — instead perform fasted cardio and take L-Carnitine (Quadracarn) + Conjugated Linoleic Acid (CLA) which will work instead by breaking down body fat to be used as energy.

5. You don’t need to eat excessive protein to gain muscle —  1 gram of protien per 1 pound of lean muscle mass is all you need. For example, you can get protien from chicken (25 grams medium breast) during meals and protien shakes after workouts (25 grams easily digestible, already broken down amino acid blend).

6. Dirty bulking equals getting fat — don’t consume crappy calories. Focus on eating healthy calories.

7. You need balance in your life (balance looking good and living)

8. Nobody cares on how much you lift — concentrate on the exercise, range of motion, and muscle contraction

9. Train legs just as much as you train chest (even if you hate it) — it’s important for functional strength (glutes, quads, hams, hip flexors and stabilizers)

10. Your metabolism will dip at age 30 — tighten up your diet to look good decades ahead. Exercise, eat right, perform cardio, and drink water.

What You Can Know NOW

Over at Bodybuilding.com, Alpha goes over diets, nutrition, and workouts in his program Six Weeks to Living Lean — he takes out all the guesswork! Use the special link for the plan as well as the supplements to build a better body (will help you get there faster). Also watch some of Alpha’s other videos that he’s done with Bodybuilding.com as well! Special Alpha M. BodyBuilding.com Page & Discount

Special Alpha M. BodyBuilding.com Page & Discount

Alpha M. 6 Week Workout Plan

Word is the street is that you’re working out! Alpha’s single best decision in life has been working out — directly impacting his confidence and self esteem. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro  wants you to see progress so you’ll stick with it — so here are some issues he’s identified that might need correcting in order to keep seeing gains.

MISTAKES Guys Make When Working Out

1. Rotating elbows upward with dumbbell curls — the tension is taken off of your bicep. Instead, keep the upper part of your arm tight to your side. Move the bottom part and keep the tension on the muscles for maximum stimulation and growth.

2. Over-training — the most you should work each muscle group is once per week.

3. Swinging legs during hanging leg raises — the movement should be a control lift, contraction, & control lower with back flat against the pad the entire time. Go slower and squeeze with the contraction.

4. Not giving muscles the needed high-quality, easily absorbable & digestible protien after working out — 10 BEST Supplements to Build a {Better} Body

5. Improper push-ups with a sway back or that look like humping the ground — hands shoulder width apart, body aligned, butt is down & tight. If your body gets out of align, go to your knees.

6. Scared to do fasted cardio (aka cardio on empty stomach, steady state, HIIIT) because of losing muscle mass — muscle is not a snowflake that will vanish. Use Quadracarn (amino acid) to shred body fat and get lean when exercising. Combine with CLA, it’s incredible for shredding body fat.

7. Not working the lower body — for a balanced physique, legs must be worked

8. Lifting with ego rather than muscle (lifting too heavy) — don’t worry about anyone else and don’t use super heavy weights. You won’t get a good range of motion, and you risk injury. Control and contract!

9. Not doing body weight dips — they are one of the best exercises for chest, shoulder, and triceps. They aren’t easy but most fitness centers have an assisted dip machine where you can build up to your body weight. Reciprocally, you can also make it challenging with chains and weight plates.

10. Not going to the gym — take care of yourself physically. Working out is the best decision that Alpha ever made. You need to have a plan to be effective and moving in the right direction. Fitness can change your life. Check out his program he designed with BodyBuilding.com. He’s proud of it! Alpha M. 6 Week Workout Plan

Get nearly 70% off the Vitagoods Digital Body Analyzer with code ALPHA70

Alpha has made some bad decisions, but he’s also made two incredible ones: starting a YouTube channel and starting to work out when he was 12 years old. Working out is directly tied to his confidence, self-esteem, and chiseled pecs. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro  helping you to build muscle too!

1. START — how long have you been THINKING about going to the gym and working out! Where would you be now if you started then. Start now!

2. Be consistent — you will get a better body by going to the gym and eat healthy

3. Don’t compare yourself to other people — you have no idea of their genetics, what supplements they’re taking, or how long they’ve been consistent. When you start working out take progress pictures every two weeks at the same time, at the same mirror, and under the same lighting.

4. Know what is happening with your physique — check your body fat with calipers or with a digital body fat analyzer scale. The Vitagoods Digital Body Analyzer will let you know your weight as well as lean mass versus body fat through an electrical current. The scale doesn’t lie about how much muscle you’re gaining. Alpha has been using the same one for years and says the Vitagoods scare is the best. Use the code to get a huge discount! Vitagoods Digital Body Analyzer with code ALPHA70

5. Work your entire body — each and every muscle group including your legs! It’s all about symmetry.

6. You need to consume the appropriate calories by calculating basal metabolic rate (minimum calories to operate) then add or subtract calories according to your goals. You need protein, amino acids, carbs, and fat are all needed to build muscle.

7. Workout by yourself — fitness is a personal journey. Alpha truly believes, that for long term, your workout program should come internally.

8. Get rest to recover — work + rest + nutrition = bigger & stronger

9. Change up your workouts so your body doesn’t get adapted to the workouts

10. Keep going — don’t stop! And if you do, pick it back up and keep going. If you persist, your life will change from the difference in your mindset, confidence, and how you feel about yourself.

Subscribe to Alpha M. on YouTube

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Alpha M. 6 Week Workout Plan

Do you look amazing out of your clothes? Pretty good … or pretty rough? In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro  is going over simple things to look better naked in 30-days.

Thirty Days to Looking Better Undressed

1. Manscape – back, shoulders, chest, pubes (let the wild hog out of the bush!)

2. Do 100 push-ups and 100 squats every single day

3. Replace a meal with Alpha’s special chocolate shake (170 calories) or lemon shake (320 calories) – video goes over ingredients and method

4. 30-minutes of cardio a day in the morning on an empty stomach -or- three hours after eating if later in the day. Plus take L-Carnitine + CLA prior to the session for fat shredding!

5. Lotion your entire body to hydrate your skin

6. Have better posture when you’re naked – chest up and shoulders back to look confident

Six Weeks to Living Lean

Over at Bodybuilding.com, Alpha goes over diets, nutrition, and workouts in his program Six Weeks to Living Lean — he takes out all the guesswork! Use the special link for the plan as well as the supplements to build a better body (will help you get there faster). New Chapter is what Alpha uses where all the nutrients are derived from whole foods (not synthetics) and are absorbed. Also watch some of Alpha’s other videos that he’s done with Bodybuilding.com as well! Special Alpha M. BodyBuilding.com Page & Discount

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Special Alpha M. BodyBuilding.com Page & Discount

Alpha M. 6 Week Workout Plan

This issue impacts a lot of dudes – and it can be embarrassing. Man boobs. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro  receives many emails about man boobs and how they are self conscious about it. First, what type of man boobs do  you have?

Gynocomastia is one cause.

It’s is a medical condition and affects males going through puberty. It can resolve itself, but it may develop into hard nodules. There’s also man boobs from guys who take testosterone causing a hormonal imbalance. Either case, surgery can be an option.

A whole food multivitamin can help with the balance of ‘everything’ such as by New Chapter Men’s Multi that Alpha takes. Everyone should be taking a multi for the basic nutrition anyway. Take it once a day every single day.

Man boobs can be also caused by extra fat.

1. Take a daily multi vitamin – like New Chapter Men’s Multi

2. Reduce body fat – adopt a better diet + cardio 30-min a day (on an empty stomach) + CLA + Quadracarn

3. Increase muscle – build your pecs by lifting weights using these chest exercises

> 4 sets of 10-20 reps body weight dips with elbow out

> 4 sets of 8-12 reps dumbbell flies performed slowly with legs lifted & elbows back

> 4 sets of 10-12 reps cable flies with chest and head up

> after each of these above chest exercises 10-20 push ups

4. Hide them by using style: wear dark colors, don’t wear thin fabrics, double chest pockets, and layering will all help to minimize the appearance

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Alpha’s 2012 Favorite Workout Songs

Music can set the mood for naughtiness, relaxation, and getting fired-up. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro  is helping you bust your ass in the gym with his list of workout songs. What’s your favorite workout song? Comment here.

Thirteen Songs That Get Alpha Fired Up!

1. Bring the Beat Back – Public Enemy

2. Bawitdaba – Kid Rock

3. Sabotage – Beastie Boys

4. Welcome to the Jungle – Guns N’ Roses

5. The Beautiful People – Marilyn Manson

6. More Human Than Human – White Zombie

7. Testify – Rage Against the Machine

8. Cherub Rock – The Smashing Pumpkins

9. The Wolf – Mumford & Sons

10. Numb Encore – Linkin Park feat. Jay-Z

11. The Pretender – Foo Fighter

12. Hey Man Nice Shot – Filter

13. It’s Going Down – The Executioners feat. Linkin Park

How to Listen to Kick-ass Music

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Special Alpha M. BodyBuilding.com Page & Discount

Alpha M. 6 Week Workout Plan

When it comes to your super sexy six packs, not all abs are created equal. Upper two are like the gateway drug because they are the first to you’ll see. You keep exercising and eating right, bang, a four pack. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro  says that to get the lower abs means taking it to the next level.

How to Get Those Lower Abs to Show

1. Work your abs properly – speed, control, and contract are key with hanging leg raises (20 reps / 3 sets) then pelvis leg lifts (20 reps / 3 sets)

2. Supplementation – L-Carnitine + CLA = fat shredding! Alpha takes them 3xs/day for the last three years.

3. Quality versus quantity – no counting calories. Cut out alcohol too!

4. Fasted cardio in your target zone – it’s made the biggest different in losing body fat and maintaining low body fat percentage. Alpha does fasted cardio 7xs/week in his target zone (220- your age = N. Then multiply that number (N) by .65 and then also by .80 which will give your up and lower target zone ends).

5. Stay consistent! There is no quick fix! Not over night or even 6 months to ultimately result in you having great abs for ever. You have to develop a lifestyle.

Supplements Alpha Truly Believes In

Want to learn more about or order the supplements that Alpha uses for fat shredding? Use the LINK for find Alpha’s top ten supplements for building a better body – Alpha truly believes in these supplements. Bodybuilding.com is the greatest website for fitness, supplementation, information, workouts like Alpha’s ‘Tailored’ Alpha M. 6 Week Workout Plan, and workout gear & clothing. Also, Bodybuilding.com launched their new Signature Series products which Alpha loves their whey protien. It infuses your body with proteins after working out with an incredible amino acid profile. Check out the Special Alpha M. BodyBuilding.com page & discount

Alpha M. Tailored | 6 Weeks to Living Lean

Are you ready to workout!? In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro  is going to kick your A$$! It’s the first workout from Alpha M. Tailored | 6 Weeks to Living Lean, the Bodybuilding.com collaboration. It’s a 6 week program including diet, workouts, lifestyle hacks, and additional video content. If you join ‘all access’, you have access to 50 different programs  Use the link not just for the program but also for additional information including Alpha’s 10 supplements for building muscle and losing fat.

Adjust to sets and reps to your experience and level. Use a weight you can control. Rest 30 – 45 seconds between sets so that you can work the muscles as hard as you can in the shortest amount of time as possible- you will gain function, strength, and endurance. With each successive set, you will do less and less – it’s all about contraction and getting those muscles to work. If you haven’t tried condensing and making the rest shorter, your muscles will grow like you haven’t ever experienced before!

Take this video to the gym and try to do it!