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Workouts

Pre and Post Workout Meal

Aaron Marino of alpha m. discusses pre and post workout meals, which depend on what you're doing at the gym that day.

If weight training is on the agenda, something small and substantial meal is advised. The meal should be slow release carb like sweet potato, oatmeal, or Fiber One cereal. The meal gives the fuel needed to be strong without being bloated.

If a cardio session is planned, an empty stomach is recommended. An empty stomach is not going to burn muscle. Muscle doesn't add that fat, and reciprocally, doesn't go away that fast. This is a very common misconception.

After a workout, eat something that is easily absorbable like a liquid protein powder or shake. Also eat a piece of fruit or something higher in sugar carb is also appropriate right after a workout.


Past Topics

New Topics Added Weekly!
Beginner Workout -
January 23, 2012
Starting a Workout Plan Weekly Workout for Beginners So you are starting a fitness program and one thing that many guys do is go crazy and overdo it in the gym.  What happens is they are either so sore they can’t move for a week…or worse they injure themselves.  The answer is to start slow and go at a decent pace.  I have come up with a 4 day workout plan for those of you who are just startRead More»
Starting a Workout Plan -
January 23, 2012
When starting a workout plan, how many days should you hit the gym? What areas of the body should be done on what days? Aaron Marino of alpha m. reviews the aspects of starting a workout routine. The most important piece of advice is to take it easy. Rome wasn't built in a day, and neither will your Adonis body. Don't get sore or hurt by going overboard. To get the body of your dreams, take it sloRead More»
Weekly Workout #3 (WW3) -
January 23, 2012
Weekly Workout #3 (WW3) Monday:  Back and Bi’s Back: Pull Ups (body weight or assisted): 4 sets of 10 reps One Arm D’Bell Rows: 3 sets x 8 to 12 reps Close Grip Pull Downs (Close grip handle on high pulley): 3 sets x 10 to 12 reps Seated Rows: 4 sets x 8 to 10 reps Bis: Straight Bar Curl: 3 sets x 12 reps Hammer Curls: 3 sets x 12 reps Seated Alternating D’bell Curls: 3 sets x 8 to 12 rRead More»
Gaining Weight Fast  -
January 20, 2012
Aaron Marino of alpha m. addresses a viewer question about how to pack on pounds fast. Alpha recommends eating  a high calorie diet around 3,000 calories WHILE working out in the gym. Ectomorphs need to support their bodies working out to avoid potential health challenges. If you don't have time to workout, make the time by getting up earlier, doing it later in the evening, or doing it during lunRead More»

Teen Workout | High School Athlete  -
January 17, 2012
Aaron Marino of alpha m. has a message for all high school athletes about how to play a sport and lift weights. Weigh training will not stunt your growth. Working out for a high school athletes is based on timing.  You wouldn't want a hard leg workout before a Cross Country meet. Save the hard leg workout for after the meet. Doing chest before a football game may make you less explosive; however,Read More»
Weekly Workout #2 (WW2) -
January 15, 2012
Weekly Workout #2 (WW2) Monday:  Chest + Shoulders Chest: Flat Dumbbell Press (Bench Press): 4 sets x 10 to 12 reps Flat Dumbbell Fly: 4 sets x 10 to 15 reps with a super set up pushups 4 sets 10-20 reps (do your set of flys…set the dumbbells down and go right into pushups) Body Weight Dips (machine assisted dips if needed) 3 sets x 12-20 reps Peck Deck 4 sets x 10 to 15 reps Cable Flys (stRead More»
Importance of Water | 100 ounces a day!  -
December 21, 2011
Water is essential for maintaining bodily functions and so much more. Aaron Marino of alpha m. discusses how water is vitally important. You never want to feel thirst. Constantly consume water during the day, which is approximately 100 ounces to keep your body operating at an efficient level. Put down the sodas and sweet beverages and replace with water. You will see a difference. Read More»
Choosing the Proper Weight When Lifting and Training -
December 21, 2011
When working out with weights, choosing the proper weight for each exercise is necessary. Aaron Marino of alpha m. doesn't include weights in the Weekly Workouts because everyone's weight is difference. He says that you have to find what is comfortable for you. You want to be straining as hard as you can on that last rep. Knowing when to increase your weight is essential for you staying safe and hRead More»
Weekly Workout #1 (WW1) -
December 21, 2011
Weekly Workout #1 Monday:  Chest + Abs Chest: Peck Dec:  4 sets x 10 to 12 reps Dumbbell Bench Press:  3 sets  x 8 to 12 reps Dumbbell Fly: 4 sets x 10 to 12 reps Flat Bench Press: 4 sets x 8 to 12 reps Chest Dips: 3 sets 10 to 20 reps Pushups: 3 sets 10 to 25 reps Abs: Crunches on Bench: 4 sets 15 to 20 reps Cable Crunches: 4 sets 15 to 20 reps Leg Lifts: 4 sets 15 to 20 reps   TuesRead More»

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