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The Alpha M Diet Plan
Back on Track with Diet and Workout
Plan Your Snacks | Healthy Eating
Preparing Meals in Advance | Healthy Eating
Diet Advice for Building Muscle and Losing Fat
Fat Burners and Fat Loss | CLA and L-Carnitine
Number One Way to Burn Body Fat | Cardio on Empty Stomach
We’re at the Smith Machine. What are we doing? Today it’s all about abdominals! This workout is tough! You are working the entire abdominal wall by focusing on the negative aspects. Remember that to have six pack abs, you need to have the proper diet and cardio to get rid of the layer of fat over your abs.
Aaron Marino of alpha m. displays the set up with the Smith Machine, bench, and 5# to 10# dumbbell. Complete four sets as follows:
- Crunches with the dumbbell – Alpha displays how to perform. Pause slightly at the top. Start with 15 reps.
- Crunches without the weight – 10 reps
- Lifts with Pulses – use bar as a stabilization tool. It’s all about control and negative resistance on your abs. Bend your knees if too difficult. Go for 15 reps.
- Pulses – straight up. Go for 15 reps.