In this video, Daniel from DLM Men’s Lifestyle gives you the 3rd video of the male body transformation from fat to fit in 12 weeks series with his brother Hernu. These video series were created for free so that you can join and follow Hernu on this journey of losing weight and learning how to live a healthy lifestyle. Hernu has a wife, 5 kids, and a rough work schedule but he decided that it was time to lose his fat and to transform his body. In this video, Hernu and you guys will kick off the first 2 weeks of the body transformation series and here is the plan:
1ST 2 WEEKS ACTION PLAN:
—MONDAY,WEDNESDAY & FRIDAY—
A- CARDIO - HIIT ON TREADMILL
1. 3 Min warm up walking on the treadmill 2. 15 min HIIT cardio - 30 sec fast & 30 sec rest B- WEIGHT TRAINING
1. 1X Circuit (don’t do it more than once on your 1st day, because if you do, your muscles will be too painful to workout the next few days)
—TUESDAY, THURSDAY & SATURDAY— A- HITT EXERCISES 1. Burpees 10X & rest 30 sec 2. High knees 20sec & rest 30 sec 3. Mountain climbers 20 sec & rest 30 sec 4. Squat jumps 10X & rest 30sec 5. 90/90 ab crunch 10x or more & rest 30 sec 6. Ab bicycles with feet up 10x each side
B- CARDIO - HIIT ON BICYCLE 1. 3 Min warm up walking on the treadmill 2. 15 min HIIT cardio - 30 sec fast & 30 sec rest
LESS UNHEALTHY FAT, CARBS & SUGAR Cut out all unhealthy fat (there is good fat as well), carbs and very important, cut out all sugar from day one (only on cheat days you can eat a bit of sugar).
SUPPLEMENTS: Hernu’s supplements: 3.1 USN Diet fuel ultra lean whey protein - https://geni.us/USNdietfuel 3.2 USN CLA pure 1000 - https://geni.us/USNclaPure 3.3 USN Phedracut Lipo Xt Fat Burner - https://geni.us/USNphedracutFatburner DANIEL’S SUPPLEMENTS A. Whey Protein: Optimum Nutrition Gold Standard - https://geni.us/ONgoldstandard or MuscleTech Nitro Tech Ripped - https://geni.us/NITROTECHripped B. Pre-Workout: OPTIMUM NUTRITION ESSENTIAL AMINO ENERGY - https://geni.us/ONpreworkout C. CLA: MuscleTech Essential Series Pure CLA - https://geni.us/MTcla
WORKOUT EQUIPMENT Get your workout equipment ready. Here are a few good options Gloves - https://geni.us/TrideerGYMgloves Water bottle - https://geni.us/EmbravaWaterBottle Gym Towels - https://geni.us/FastDryingGymTowels Headphones - https://geni.us/SCWirelessHeadphones
BODY TRANSFORMATION VIDEO LIST VIDEO 1: Motivation - https://bit.ly/2WVE62s VIDEO 2: Preparation - https://bit.ly/2Xq28Hd VIDEO 3: WEEK 1&2 - https://bit.ly/2lTH8Yk VIDEO 4: WEEK 3&4 - https://bit.ly/2lOw2Uo VIDEO 5: WEEK 5&6 - https://bit.ly/2kksg4L VIDEO 6: WEEK 7&8 - https://bit.ly/2lRtJzN VIDEO 7: WEEK 9&10 - https://bit.ly/2kActis VIDEO 8: WEEK 11&12 - https://bit.ly/2kkFxdy
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