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:

1. WORKOUT ROUTINE:

—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

1. NUTRITION CHANGES: Always remember that you get fit at the gym and lose your weight in the kitchen. You have already changed the food in your kitchen to healthy food. Check out this video as a guide: https://youtu.be/JNr1qrLkX5c CHANGES:
2. FOOD INTAKE Eat smaller portion sizes. The amount you eat now is to maintain your current weight, so change that by eating the amount that fits in with the weight you want to be. If your goal is to weigh 80kg, eat the amount a person who weighs 80kg would eat. Try to make this big change: cut your food intake by 25% for each portion you eat every time.
3. DRINK MORE WATER Drink around 7 or 8 glasses every day, especially one big glass right after you wake up to clean your system of all the toxins and to start increasing your metabolism.
4. EATING TIMES Start with intermittent fasting (eat 8 hours and fast for 16 hours)
5. MORE PROTEIN Hernu did not eat enough protein, so he will eat more healthy food with protein and with the whey protein that will aid the muscle recovery. So the goal is to get at least around 30% protein into your body with every meal

6. 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).

7. 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

8. 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

9. PROGRESS TRACKING (2weeks completed) Remember to track your progress by taking your measurements and weight after the 1st 2 weeks:
10. Weight - Take your weight early in the morning before you eat and write it down with the date
11. Measurements - Take your chest and waist measurements and write it down with the date

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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