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Lose Body Fat

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

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Cardio Empty Stomach Video
Good things happen when you have a low body fat percentage: you look better, you feel better, and you're healthier. But there's information overload about how to reduce body fat. Alpha is stepping in and throwing his fitness hat in the ring. He's offering his advice as he's been around the fitness and weight loss block a time or two. He's been an owner fitness centers and a nutrition store.

The number one way to reduce your body fat the fastest, easiest, and safest is doing cardio 1st thing in the morning on an empty stomach. Doing it for 30-minutes first thing in the morning is the same as an hour-and-half later in the day. The body dips into your fat stores as the energy to keep going. You have to do the cardio in your target zone:

  • 220 - your age = number
  • That number is multiplied by .6 as well as by .75



  • My Age is 37
  • 220-37= 183
  • 183 x .6 = 110 (lower range)
  • 183 x .75 = 138 (upper range)
  • If I workout with my heart rate between 110 and 138 I am using fatty acids to keep me going


Those two numbers are your lower and upper range. You will be using nothing but fatty acids to keep going in that zone. You don't have to go the gym. You can walk around the neighborhood or jog in place. Simply get your heart rate in that zone.

There's so much information out there that is rogue science. Alpha also discusses 'muscle memory'. He reiterates that muscle doesn't disappear from missing meals. Muscle is not a 'precious snowflake.  Try this method for two weeks with consecutive sessions. You will see the results.

Past Topics

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The Alpha M. Diet Plan -
October 9, 2013
Subscribe to Alpha M. on YouTube Okay guys, the bottom line is that I eat as simply and cleanly as possible.  I don't focus on the number of calories as much as I do the quality of the calories I eat. I just concentrate on eating clean rather than calculating calories consumed.  However, when I am attempting to get back into the swing of things, I am stricter to obtain better results.  I don’Read More»
Cardio Tip | Walking on Incline -
October 2, 2013
Subscribe to Alpha M. on YouTube Can you have a grueling cardio session while walking? Aaron Marino of alpha m. says that running is great but cross training is essential. He can get his heart rate to the target zone by walking on an incline. Don't hold onto the treadmill as your heart rate drops by 10 beats. Walk between 3.5 to  3.8 and increase the incline. You don't need to run or sprint. WalkRead More»
Get Lean and Toned in Eight Weeks | Diet and Workout -
September 18, 2013
Subscribe to Alpha M. on YouTube Oh my word! You did such an amazing job, Luke! Eight weeks ago, he decided to change his body with diet and fitness. In the mornings, he performed cardio six days a week on an empty stomach. Living abroad in Singapore, a healthy diet was challenge, but he managed and stuck with it. And during his journey, he fell off the wagon a few times but got back on. Luke's weRead More»
How to Measure Your Body Fat | Skin Calipers -
June 25, 2013
Subscribe to Alpha M. on YouTube Fitness Equipment for Professionals by Power Systems Staying motivated is tough, even for Alpha. It's easy when you're seeing results, but sometimes the gains and results come slower. Aaron Marino of alpha m. stays motivated by measuring his body fat. Trainers in gyms can measure it for you with electrical devices, which are terrible. Instead, use the skin calipersRead More»

Eliminate Alcohol | Weight Loss and Diet -
May 13, 2013
Subscribe to Alpha M. on YouTube Want to jump start fat loss? Eliminate alcohol for two weeks. Aaron Marino of alpha m. says that results from diet and exercise progress faster if alcohol is eliminated. Little things can make big differences when you get closer to your fat loss goal, which includes alcohol. Binge drinking is not smart anyway. Drinking alcohol causes bad decisions when / after drinRead More»
Hanging with Alpha | Papa Alpha's on Nutrisystem #4 -
April 24, 2013
How's the diet, Papa Alpha? It's blossomed beyond a diet- it's a lifestyle. He's not as focused on the poundage as much as eating habits. He is hitting the gym more than before. He is still doing Nutrisystem and doing 4 miles a day of cardio (4 to 5 days a week). He's lost about 23 pounds to date. He credits looking younger to his diet / exercise and his new glasses. Congrats to Papa Alpha for makRead More»
Inspirational Transformation | Easton Loses 100 Pounds! -
April 5, 2013
Awesome job brother! Alpha loves stories of success, and he got one from Easton. Aaron Marino of alpha m. shows Easton at 350 pounds. A year later he is 100 pounds lighter. Since that picture, he's lost anther 20 pounds! He decided to take control and made the right choices. He exercised, ate better, and drank water. Alpha is proud of him and thinks he's done a great job. Read More»
Dealing with Love Handles -
April 2, 2013
A friend has been dieting and working-out but he still has love handles. They are a bitch, boys, but they are a fact of life. Aaron Marino of alpha m. says that most people have an accumulation of fat in your flanks. Alpha tells a personal story about this topic. If you want to reduce the appearance, don't wear tight clothes. Reduce overall body fat as well.  Liposuction and liposculpture are theRead More»
How to Talk to Someone You Love About Their Weight or Diet  -
March 22, 2013
Do you have somebody in your life that isn't taking care of their weight or diet? A lot of times we have people in our lives that aren't taking care of themselves, but we don't want to hurt their feelings or sound preachy. Aaron Marino of alpha m. says there are ways to approach the subject tactfully. First of all, they know that they are out-of-shape, over-weight, and that their diet is less thaRead More»

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