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Alpha Fit

Starting a Workout Plan

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 slow and easy. Focus on yourself and your program. The Beginner Program by Aaron allows you pick out what you want to use and switching it out. The program should be done 4 days a week for a few weeks.

Four Day Workout Plan for Beginners

Workout on day 1 and day 2. Take a day off for rest then workout day 3 and day 4. Then take two days off and start again.  This will be a great starting point and will allow your body sufficient time to rest and recover.

  • Day One: Chest and Shoulders
  • Day Two: Back and Biceps
  • Day Three: Triceps and abs
  • Day Four: Legs

 

Exercise Selection

I would pick 4 exercises for the big body part (chest and back) and 3 for the smaller ones (shoulders, biceps, triceps, abs)- then pick 5 total exercises for legs. This should give you a good starting point.  It is a good idea to pick a few new and different exercises the following week.  Or you could switch up the order in which you perform the routine (week one when doing chest you may start with a bench press and so the next week you could still do the bench press but maybe make it your third chest exercise)

Repetitions

On each exercise shoot for between 12 and 15 reps. If you can’t get at least 12, the weight is too heavy.


Past Topics

New Topics Added Weekly!
Weekly Workout #6 (WW6) -
February 13, 2012
Weekly Workout #6 (WW6) Monday:  Chest + Cardio 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 Cardio: 30 to 45 min of cardio in your target heart rate zone:  This is calculated by taking 220-age and then multipRead More»
Weekly Workout #5 (WW5) -
February 6, 2012
Weekly Workout 5 Day 1:  Chest/Cardio Chest: Dumbbell Flys Superset with Pushups:  (Flys)4 sets x 10 to 12 reps then drop down and do pushups 4 sets 10 to 20 reps Flat Bench Press Dumbbells:  4 sets x 8 to 12 reps Dips (body weight or assisted): 3 sets x 8 to 12 reps Flat Bench Press With Bar (Free weight or smith machine): 4 sets x 8 to 12 reps Cardio: 35 min in target zone   Day 2: Read More»
Burn Fat Bicycling -
February 3, 2012
Is bicycle riding effective for burning body fat and bringing out abs? Aaron Marino of alpha m. says that problem with bicycle riding is that often the intensity level isn't maintained and the heart rate is as low as 'resting'. Running burns calories but is incredibly hard on your body. Keep in mind that whatever the activity, if you get your heart rate into the target heart rate , you will burn bRead More»
Heart Rate Monitors | Polar  -
February 2, 2012
If you are looking to lose body fat, there is one piece of equipment that Aaron Marino of alpha m. suggests you buy- the heart rate monitor. You have to know if you are in your target zone to burn body fat. So what type of heart rate monitor should you buy? With heart rate monitors, remember that you get what you pay for! Aaron says there is only one brand that he will every buy. He has used and tRead More»

Running Without Injury -
February 1, 2012
Aaron Marino of alpha m. advises how to build endurance when running.  Running is a tough beast because it's incredibly hard on your body: joints, knees, hips, and ankles. But there are some tricks to increase your endurance injury free. Stay safe and healthy for the long haul: The first trick is to proper shoe such as Saucony, Reebok, New Balance, and Adidas. Get fitted at a specialty store. AlRead More»
What Body Percentage to See Abs? | Get Abs to Show -
January 31, 2012
So, you cannot get your abs to show? Aaron Marino of alpha m. says that 13% body fat is too high to see abs. You need to reduce body fat by tightening up your diet or increasing cardio. The body fat needs to be around 8 - 9% so that the muscle separation is seen. If you don't want to go super strict with your diet, cardio is easier than watching what you eat. Within two months you will see that siRead More»
Workout | Xbox or Wii  -
January 31, 2012
Are exercises on Xbox or Wii good enough to start losing weight and to start getting in better shape? Aaron Marino of alpha m. says that if you are moving and getting motivated... go for it! It doesn't matter what you do or where you do it, as long as you are getting moving. You will start to see results when you combine the exercise with diet, which diet is 75% of the equation. The biggest and moRead More»
Weekly Workout #4 (WW4) -
January 30, 2012
Weekly Workout #4 (WW4) Monday:  Chest and Bi’s Chest: Pushups: 4 sets 12 to 30 reps 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: 2 sets 10 to 25 reps (yes again…you are going to feel like a little girl this time) Bis: Straight Bar CuRead 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»

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