Engineering The Alpha Workout
Man 2.O Engineering the Alpha workout is the book where author suggests the meatheads or smart people read books for the fitness industry.
Usually these books end up being books with no substance or books that books are boring to read.
But, in reverse to other books, this book was actually very well written and it was a pleasure to read.
I loved how they used the monomyth in the book. They made the reader feel like he was on his or her own quest for fitness or life journey or whatever.
This book was very uplifting, motivating and empowering. It Kept me curious throughout the entire book.
They stayed the case that the reader was looking for a NAPA thesis or an epiphany. In simple words the highest moment or highest level of themselves possible.
So this was a great concept and I love how they tied it into the book.
The author suggests that fitness is more than just lifting weights, going on a treadmill or going for a hike. It’s about an overall lifestyle
Their thesis is that if you’re in shape, eat well, and have optimized your hormones (naturally). You’re better positioned to form your life whatever you would like it to be.
The plan has four stages, and every stage includes a diet and exercise rule with different goals.
Today we are not going to discuss all those stages.
Key Point Of Engineering The Alpha Workout
Today we are going to discuss the issue of man boobs.
The real issue is that you’re probably producing much more estrogen than you should be.
Those extra estrogen have some pretty depressing side-effects like man boobs.
Men love boobs right? But just not on their own body, you can grow a beard or a manly moustache.
But, if you have boobs, then it’s hard to feel like a guy, when you look like a chick.
Most of the highlights of this article is related to nutrition and training. I’m covering the practical stuff.
So, that’s what I’m going to focus on here, leaving the philosophical part of becoming an alpha male to philosophers.
Let’s start with something that’s boring to most of you SLEEP.
Lack of sleep, both in terms of quality and quantity is associated with higher adiposity, increased hunger, higher irritability.
I can anecdotally confirm this more stress in smaller muscles and even earlier death.
Seriously most people underestimate the importance of a good night’s sleep.
Romanello and Bornstein suggest sleeping at least 6 hours per night.
To improve sleep, they recommend:
- To make your room colder and darker.
- Eat more carbs at night.
- Eat protein before bed.
- To have a cheat day.
- To avoid caffeine before bed.
Now getting back to those man boobs. To prevent higher estrogen and to promote higher testosterone here’s the list.
Increase Testosterone Naturally By Following This
- Lift heavy weights
- Do intervals
- Practice sprints and work your lower body.
- Supplement with Vitamin D.
- Don’t smoke.
- Supplement with zinc.
- Sleep more than six hours per night.
- Eat more protein.
- Do squats and deadlifts.
- Use shorter rest periods in the gym.
- Take fish oil.
- Don’t overtrain.
- Include fat from animal and dairy in your diet.
- Eat eggs.
Most of these suggestions also hold for better growth hormone secretion. It helps to make better use of the protein which we consume, that is for muscle building purposes.
Additionally for better growth hormone levels you should also fast during the morning and eat big before bed.
Growth hormone secretion is negatively influenced by cortisol.
Stress enhanced cortisol keeps your abs covered in flab because it’s cortisol that prevents all people from losing belly fat.
Even if you’ve been crushed by cortisol for years, adding in certain exercise and diet.
Strategies can reduce the impact of cortisol strategies like lactic acid training and intermittent fasting that also produce growth hormone which further reduces cortisol.
As you can see these are all connected to each other.
Fasting also increases the secretion of growth hormone offsets cortisol. Production helps control leptin and ghrelin levels to keep you satisfied.
It also facilitates a healthier environment for testosterone production.
Fasting and intermittent fasting receive their well-deserved attention in the book.
You’ll discover after the initial phase, you are able to eat carbs, fats, protein and even desert. You can eat breakfast or skip it.
You can drink alcohol with the right approach and you are even required to eat desserts on cheat days.
Now what about the lactic acid training?
Lactic acid training is a difficult progression that increases the amount of time and your muscles remain under tension.
Time under tension is one of the most overlooked components of muscle growth.
It’s important because this type of training has been shown to drastically increase output of growth hormone.
You predominantly produce lactic acid during the concentration phase of your weight lifting exercise.
So, you’re actually lifting the weight, think about squeezing a weight at the top of a bicep curl. You’re producing a lot more lactic acid than when you’re lowering it and if go.
For higher lactic acid production modifier exercise to spend more time in seconds on this concentric phase.
Romanello and Bernstein adopt a non-discriminatory approach when it comes to nutrition.
They don’t bash or demonize the macronutrient. In fact they are sensical over the importance and timing of each. I’m talking about carbs, protein and fats here.
This book is very practical, Romanello and Bornstein provide a progressive approach. After reading the book males can upgrade themselves physically and mentally and live a healthy lifestyle.
They split this transformation into an alpha male in four phases:
Each of them gives you a blueprint for nutrition training and not only you know the philosophical part.
The illustrations of how to do certain exercises significantly improve the understanding of their message.
Now we’ve reached the end of this article and I guess it’s time to let in a little bit of alpha male philosophy.
If you’re never willing to take a risk then you have almost no shot of building anything worth mentioning.
There are no statues built of those who lived lives of mediocrity and on the thumb of no heroes will you find the word, he played it safe.
So you are gonna follow the rule of Engineering the alpha workout, tell me in the comment section.