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This is it! If you want to look studly this summer, time is of the essence! In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, Pete & Pedro , and Ollie is presenting specific things to systematically do for the next 30-days to look better & feel more comfortable this summer.

1. COMMIT!

2. Determine your baseline — for the next 7-days determine where you’re starting from (baseline). Track everything from workout, to what you’re eating, to the total daily energy expenditure. Click to use the free calculator Alpha M. BodyBuilding.com Page Watch the supplements video thereafter. New Chapter is Alpha’s choice of multivitamin. Use the Bodybuilding.com discount to grab your supplements.

3. Plan your program (7-days) — develop a workout plan and diet during this first 7-days leading up to your 30-days.

++ Aim for 4 days of weights in the gym + 5-7 days of cardio.

++ Plan the diet plan too — it’s about calories in vs calories out. Eat less and burn more to get the reduction of calories if you want to lose. Consume more than you burn if you want to gain.

++ Get a free trial to Bodybuilding.com’s All Access including Alpha’s — check it out and get a plan: Special Alpha M. BodyBuilding.com Page & Discount

++ To cut calories, try replacing one meal with Alpha’s Vanilla Protein Shake at 200 calories and 6 grams of carbs — 30-calorie unsweetened almond milk, 1 heaping scoop of vanilla (birthday cake) protein, TSP vanilla extract, 2 packets of sweetener, fill with water. Blend and enjoy!

++ After dinner if you have a sweet tooth, try protein bars which Alpha loves Bodybuilding.com’s.

4. Get down to business for 30-days and execute your plan — monitor and adjust by getting on the scale that weighs you in 1/10ths of a pound. If you see fluctuations, don’t get all crazy though. Take an average over the course of 1 week then 2 weeks. If you aren’t losing, you need to adjust (adjust calories and / or workout routine).

5. KEEP GOING — it’s only 4 weeks!