MALE BODY TRANSFORMATION from fat to fit program | Video 8 - week 11 & 12

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6 years ago
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In this video, we give you the 8th video of the male body transformation from fat to fit in 12 weeks series. This video series was created for free so that you can join and follow Hernu (Daniel's brother) 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.
Share this with a friend that is looking for a good weight loss program where they can follow us in every video, step by step. This weight loss transformation is not just about losing weight, but about so much more. So join our weight loss journey and feel the changes for yourself.
In this video, Hernu and you guys will continue to the 11th and 12th week of the body transformation series and here is the plan:

WEEK 11 & 12 ACTION PLAN:

1. WORKOUT ROUTINE:
A- CARDIO
DAY 1-6 :
1. 3 Min warm-up
2. 15 min HIIT on the treadmill
3. 15 min HIIT on the bicycle or airbike

---MONDAY & THURSDAY---
-CHEST, SHOULDERS & ABS
1. Chest press machine - 5 sets | 8-12 reps
2. Peck deck - 5 sets | 8-12 reps
3. Tricep pushdowns - 5 sets | 8-12 reps
4. Tricep rope pulldowns - 5 sets | 8-12 reps
5. Overhead tricep extension - 5 sets | 8-12 reps
6. Push-ups - 5 sets | 8-12 reps
ABS
8. Ab machine - 5 sets | 8-12 reps
9. Ab crunches - 5 sets | 8-12 reps
10. Floor leg raises (open & close) - 5 sets | 8-12 reps
11. Bicycles (but the starfish is better) - 5 sets | 8-12 reps

---TUESDAY & FRIDAY---
- BACK, SHOULDERS & BICEPS -
1. Lat pulldowns - 5 sets | 8-12 reps
2. Lat rows - 5 sets | 8-12 reps
3. Shoulder cable rows - 5 sets | 8-12 reps
4. Shoulder cable pulls - 5 sets | 8-12 reps
5. Shoulder press machine - 5 sets | 8-12 reps
6. Lower back raises - 5 sets | 8-12 reps
7. Rope bicep curl - 5 sets | 8-12 reps
8. Overhead bicep curl - 5 sets | 8-12 reps

---WEDNESDAY & SATURDAY---
- LEGS -
1. Cable squats - 5 sets | 8-12 reps
2. Standing calf raises - 5 sets | 8-12 reps
3. Seated calf raises - 5 sets | 8-12 reps
4. Leg press machine - 5 sets | 8-12
5. Walking lunges - 5 sets | 8-12 reps
6. Leg extensions - 5 sets | 8-12 reps
7. Seated hamstring curls - 5 sets | 8-12 reps

NUTRITION
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 FOR WEEK 11&12:
1. Use Whey Protein
2. Eat mainly green vegetables with lean protein
3. No carbs
4. No sugar
5. Intermittent fasting (4|20 hours)
6. Drink enough water

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

5. PROGRESS TRACKING (2weeks completed)
Remember to track your progress by taking your measurements and weight after the 3rd & 4th week:
1. Weight - Take your weight early in the morning before you eat and write it down with the date
2. Measurements - Take your chest and waist measurements and write it down with the dateIn this video, Daniel talks about

TOP PICKS FOR MEN'S "STUFF"⬇:
SKINCARE - https://www.dlm-modellifestyle.com/skincare
HAIRCARE - https://www.dlm-modellifestyle.com/haircare
BODY CARE - https://www.dlm-modellifestyle.com/bodycare
HEALTHCARE - https://www.dlm-modellifestyle.com/healthcare
FITNESS - https://www.dlm-modellifestyle.com/fitness-1
ACCESSORIES - https://www.dlm-modellifestyle.com/accessories
SHOES - https://www.dlm-modellifestyle.com/shoes
CLOTHING - https://www.dlm-modellifestyle.com/clothing

SUPPORT US
Please SHARE my videos with family and friends. You can also support me on XOTV here: https://xotv.me/users/subscriptions/new?xotv_channel_id=210-dlm-mens-lifestyle

VIDEO RECORDING EQUIPMENT:
MICROPHONE: Rode video mic me for smartphones - https://geni.us/RodeVideoMicMe
LIGHTS: Aputure AL-MX - https://geni.us/AputureAlMx
TRIPOD: Manfrotto tripod - https://geni.us/Mtripod
This VIDEO was EDITED with Adobe Premiere on a PC - https://geni.us/AdobeP

DISCLAIMER:
This video and description contain affiliate links from Amazon or another affiliate program, which means that if you click on one of the product links, I might receive a small commission depending on the country you are in.

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