In this video, we give you the 6th video of the male body transformation from fat to fit in 12 weeks series. These video series were created for free so that you can join and follow Hernu (Danel'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 7th and 8th week of the body transformation series and here is the plan:
WEEK 7&8 ACTION PLAN:
1. WORKOUT ROUTINE:
A- CARDIO
DAY 1-6 - HIIT ON TREADMILL
1. 3 Min warm-up walking
2. 15 min HIIT on the treadmill - 30 sec fast & 30 sec rest
3. 15 min HIIT on the bicycle
---MONDAY & THURSDAY---
-BACK, SHOULDERS & TRICEPS-
1. Low cable rows - 5 sets | 8-12 reps
2. Lat pulldowns - 5 sets | 8-12 reps
3. over-head tricep cable extensions - 5 sets | 8-12 reps
4. Front & side shoulder raises - 5 sets | 8-12 reps
5. Hyper back extensions - 5 sets | 8-12 reps
6. Dips on the bench - 5 sets | 8-12 reps
---TUESDAY & FRIDAY---
-LEG DAY-
1. Alternative lunges & squats - 5 sets | 8-12 reps
2. Leg press - 5 sets | 8-12 reps
3. Seated calf raises - 5 sets | 8-12 reps
4. Single leg extensions - 5 sets | 8-12 reps
5. Seated hamstring curls- 5 sets | 8-12 reps
6. Smith machine squats - 5 sets | 8-12 reps
7. Hip thrusts - 5 sets | 8-12 reps
---WEDNESDAY & SATURDAY---
-CHEST, BICEPS & ABS-
1. Normal bench press - 5 sets | 8-12 reps
2. Incline bench press - 5 sets | 8-12 reps
3. Peck deck - 5 sets | 8-12 reps
4. Barbell bicep curls - 5 sets | 8-12 reps
5. Push-ups - 5 sets | to muscle failure
6. Alternate toe touches - 5 sets | to muscle failure
7. Flutter kicks - 5 sets | to muscle failure
8. Side heel touches - 5 sets | to muscle failure
9. Knee tucks - 5 sets | to muscle failure
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:
CHANGES FOR WEEK 7&8:
1. Intermittent fasting time changes from 16|8 to 20|4.
(It means you have to fast for 20 hours and eat only within the 4 hours time bracket)
SUPPLEMENTS:
Hernu's supplements:
3.1 USN Diet fuel ultra-lean whey protein -
3.2 USN CLA pure 1000 -
3.3 USN Phedracut Lipo Xt Fat Burner -
DANIEL'S SUPPLEMENTS
A. Whey Protein: Optimum Nutrition Gold Standard - or
MuscleTech Nitro-Tech Ripped -
B. Pre-Workout: OPTIMUM NUTRITION ESSENTIAL AMINO ENERGY -
C. CLA: MuscleTech Essential Series Pure CLA -
WORKOUT EQUIPMENT
Get your workout equipment ready. Here are a few good options
Gloves -
Water bottle -
Gym Towels -
Headphones -
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 date
---2ND CHANNEL---
DLM Christian Lifestyle --
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