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Lose Body Fat

Weekly Workout | Speed Week

Aaron Marino of alpha m. introduces the SPEED WEEK workout. Try thirty minutes worth of weights, six days a week. How?

Super-sets with limited time between sets. If you want to stay longer, do 30-minutes of cardio but do not stay in the gym longer than one hour. The idea is to tax your body.

Be warned that you won't be as strong as normal, but that is okay. Speed and intensity are the goals with results obtained from reducing rest. Perform the SPEED WEEK at a pace that is comfortable but without socializing.

Speed Week! Weekly Workout 30 Minute Attack! 

The idea and goal of this week to get the best workout possible in 30 minutes.  Use super-sets and rest for 25 seconds between sets.  The idea is to kick your own butt and get a killer workout in minimal time. Have fun and be safe!

Monday: Chest


  • Peck Dec:  3 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: 3 sets x 8 to 12 reps
  • Chest Dips: 3 sets 10 to 20 reps

Tuesday: Back

  • Pull Ups: 3 sets 8 to 12 reps (be prepared that each set you will be able to do less and less reps)
  • Seated Rows: 3 sets 8 to 15 reps
  • Close Grip Pull Downs: 3 sets 10 to 12 reps
  • One Arm Dumbbell Rows: 3 sets 8 to 12 reps
  • Stiff Arm Push Downs:  3 sets 12 to 15 reps

Wednesday: Shoulders and Abs


  • Dumbbell Side Raises: 3 sets 10 to 15 reps
  • Seated Shoulder Press (Dumbbell): 4 sets 8 to 12 reps
  • Upright Rows (Smith Machine): 3 sets 10 to 12 reps
  • Front Raises (Dumbbells):  3 sets 10 to 12 reps
  • Rear Peck Deck: 3 sets 12 to 15 reps


  • 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

Thursday: Biceps


  • Seated Alternating Dumbbell Curls: 4 sets 10 to 15 reps
  • Standing Bar Curl (either ez curl or straight bar): 4 sets 8 to 12 reps
  • Standing Cable Curls: 3 sets 10 to 15 reps
  • Standing Hammer Curls (dumbbells): 3 sets 10 to 15 reps

Friday: Triceps


  • Tricep Push Down (with rope): 3 sets 12 to 20 reps
  • Tricep Dips (on bench): 3 sets 12 to 20 reps
  • Skull Crushers (with bar): 3 sets 12 to 15 reps
  • Tricep Kick Backs (dumbbell): 3 sets 10 to 15 reps
  • Tricep Push Downs (with Bar): 4 sets 12 to 20 reps

Saturday: Legs

  • Leg Extensions: 3 sets 12 to 15 reps
  • Hamstring Curls: 3 sets 12 to 15 reps
  • Leg Press: 3 sets 15 to 20 reps
  • Walking Lunges: 3 sets 12 reps each leg (total of 24 steps)


    • Seated Calf Raises: 5 sets 20 to 30 reps


Past Topics

New Topics Added Weekly!
Spark People | Weight Loss and Diet -
August 17, 2012
Spark People Aaron Marino of alpha m. shares a weight loss and diet site that is 100% free with no strings attached. is the largest online diet and healthy living community with over 12 million registered members. features free daily calculator & tracker for daily calories consumed with a number of other resources, including meal plans. Users may also set persoRead More»
Cardio Shifting | Treadmill, Elliptical, Bike, Stepper -
July 18, 2012
Aaron Marino of alpha m. gives suggestions about what to do when you don't feel like doing cardio. His ideas include breaking-up the monotony and movement. He shifts machines: 10 - 15 minutes on each machine (treadmill, elliptical, bike, stepper). By breaking up the monotony and movement, you are giving your body rest and reducing your risk of injury from doing an exercise over-and-over. You're geRead More»
Replacing Running Shoes -
May 11, 2012
Aaron Marino of alpha m. discusses signs that running shoes need to be replaced and features to look for or avoid when selecting. Alpha used to wear shoes that weren't designed for running when doing cardio. They had no arch support and had hard Styrofoam bottoms but they were 'cute' (he was a sneaker diva). His body was in pain, so he purchased the most comfortable pair of New Balance. He was in Read More»
HCG Drops | Weight Loss and Diet -
April 9, 2012
Does the HCG Diet Work-- and is it safe? Aaron Marino of alpha m. discusses the weight loss product, HCG Drops. HCG is a hormone that pregnant women produce, and in combination with a low calorie diet (approximately 500 calories / day), the combination is a starvation diet. The drops are not 'unsafe' by themselves. If you cut your calories down to 500 calories, water drops would cause weight lossRead More»

Gynecomastia aka Man Boobs or Moobs -
April 6, 2012
Aaron Marino of alpha m. discusses who is affected by gynecomastia, what are the causes, and some recommendations. Causes Anabolic steroids (androgens) can raise the testosterone levels, and as a result, estrogen levels rise. Hard breast tissue can develop behind nipples. It also happens to young men and elderly. Young men can have increased breast tissue from increased estrogen levels or being ovRead More»
How Often Should You Step on the Scale? | Weight Loss -
March 30, 2012
Aaron Marino answers a viewer question about how often you should weigh yourself and why.  The best word of advice is to weigh yourself every day so that you can gauge your weight loss progress. Your weight can fluctuate from sodium, carbs, and water retention. Depending on your consumption, your body may be more or less sensitive. If you just check yourself once a week, your weight might not be Read More»
Shin Splints -
March 26, 2012
In my book The Ultimate Basic Training Guidebook, I outline an 8-week fitness routine to get in shape for basic training.  Getting in shape for basic training is great, but sometimes it can leave you with shin splints.. Shin splints are a common cause for concern for each military recruit. Whether you are leaving for Air Force boot camp and just trying to prepare yourself for the Army basic trainRead More»
Sneaky Calories | Grazing  -
March 19, 2012
Calorie King Calories that you don't pay much attention can add up to be substantial. Aaron Marino of alpha m. is talking about mints, candies, chips, pretzels, nuts, and trail mix that you graze upon throughout the day. Pay attention to all of the things that are going into your mouth. Read More»
Glycemic Index | Ranking Carbs -
March 14, 2012
The Food Farce: Glycemic Index Mendosa: Glycemic Index and Glycemic Load Glycemic Edge: Glycemic Index Chart The Glycemic Index (GI) is a scale ranking how much and how fast your body releases glucose when handling specific carbohydrates. The GI indicates how much and how fast your body is releasing glucose to handle a specific carb. Lower glycemic index foods like sweet potato release a slow and Read More»

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