DSFN Community

https://kentra.fit/download

Hi everyone I have made the online coaching real simple and affordable for all of you !!! Go below and download the new online coaching app which gives you 24/7 coach

Channel name was changed to «DSFN Community»

When u get low on motivation or feel Like don't want to do what's needed! This is for you! https://youtu.be/6E4qGXOj-Vo

DO THIS BEFORE YOU GET A GIRLFRIEND!! (Real Talk) https://youtu.be/8n5jRSvpV6c

Channel name was changed to «XERT Community»

Full List of prizes

Participate in the biggest transformation challenge with prizes worth over $10,000 in cash + more ⬇️⬇️⬇️⬇️⬇️ https://www.instagram.com/xert.life?igsh=eXN4bWczMDl6cXdx

https://start.dazsidhu.com

You want to work closely with me and transform your body in next 12 to 16 weeks! Application ⬇️

Body fat and dietary fat are often misunderstood. Let's clarify: 1. Dietary Fat: Constitutes 20 to 35% of daily calories. It's essential for energy, hormone synthesis, and cell function. 2. Body Fat: Stored under the skin (subcutaneous) and around organs (visceral), it serves as an energy reserve and provides insulation. 3. Healthy Fats: Found in nuts, seeds, plant oils, dairy, eggs, and meats, they offer vital nutrients for a balanced diet. 4. Excess Body Fat: Usually results from a sustained caloric surplus, not just dietary fat intake. 5. Key Point: Understanding caloric needs is essential for managing body fat effectively.

MUSCLE PUMP ? A muscle pump is a temporary increase in muscle size experienced during and shortly after weightlifting, due to fluid shifting into muscle cells. - Mechanism Behind Muscle Pump: When you exercise, there's a fluid shift from outside the muscle cells to inside, leading to what's scientifically known as muscle swelling. This process brings an influx of proteins into the muscle, potentially aiding in muscle protein synthesis, which is the process by which muscles grow. - Impact on Muscle Growth: While the muscle pump itself is a short-term effect, the activities that lead to muscle swelling—like lifting weights—are also those that contribute to long-term muscle growth. There's some debate in the scientific community about whether the swelling directly stimulates growth, but it's generally seen as a positive indicator of effective training. - Duration of the Pump: The muscle pump typically lasts about 30 minutes post-exercise, making muscles appear temporarily larger during this window. Understanding the muscle pump can help in planning workouts to maximize the appearance of muscle size temporarily, especially before social events.

Based off a 4 days split! Adjust the number of sets according to your experience

Day 1: Upper Body (Push Focus) • Warm-Up: 10 minutes on the treadmill + dynamic stretching • Bench Press: Beginner: 4 sets x 6-8 reps, Intermediate: 5 sets, Advanced: 6 sets • Incline Dumbbell Press: Beginner: 3 sets x 8-10 reps, Intermediate: 4 sets, Advanced: 5 sets • Overhead Press: Beginner: 3 sets x 6-8 reps, Intermediate: 4 sets, Advanced: 5 sets • Tricep Dips: Beginner: 3 sets x 8-10 reps, Intermediate: 4 sets, Advanced: 5 sets • Lateral Raises: Beginner: 4 sets x 12-15 reps, Intermediate: 5 sets, Advanced: 6 sets • Cool Down: Stretching and foam rolling Day 2: Lower Body (Quad Focus) • Warm-Up: 10 minutes of cycling + dynamic stretching • Squats: Beginner: 4 sets x 6-8 reps, Intermediate: 5 sets, Advanced: 6 sets • Leg Press: Beginner: 3 sets x 10 reps, Intermediate: 4 sets, Advanced: 5 sets • Walking Lunges: Beginner: 3 sets x 12 reps per leg, Intermediate: 4 sets, Advanced: 5 sets • Leg Extensions: Beginner: 3 sets x 15 reps, Intermediate: 4 sets, Advanced: 5 sets • Calf Raises: Beginner: 4 sets x 15 reps, Intermediate: 5 sets, Advanced: 6 sets • Cool Down: Stretching and foam rolling Day 3: Upper Body (Pull Focus) • Warm-Up: 10 minutes rowing + dynamic stretching • Pull-Ups: Beginner: 4 sets x as many reps as possible, Intermediate: 5 sets, Advanced: 6 sets • Bent Over Rows: Beginner: 3 sets x 6-8 reps, Intermediate: 4 sets, Advanced: 5 sets • Face Pulls: Beginner: 3 sets x 12-15 reps, Intermediate: 4 sets, Advanced: 5 sets • Barbell Curls: Beginner: 3 sets x 8-10 reps, Intermediate: 4 sets, Advanced: 5 sets • Hammer Curls: Beginner: 3 sets x 10-12 reps, Intermediate: 4 sets, Advanced: 5 sets • Cool Down: Stretching and foam rolling Day 4: Lower Body (Hamstring & Glute Focus) • Warm-Up: 10 minutes of elliptical + dynamic stretching • Deadlifts: Beginner: 4 sets x 6-8 reps, Intermediate: 5 sets, Advanced: 6 sets • Romanian Deadlifts: Beginner: 3 sets x 8-10 reps, Intermediate: 4 sets, Advanced: 5 sets • Hip Thrusts: Beginner: 3 sets x 10-12 reps, Intermediate: 4 sets, Advanced: 5 sets • Seated or Lying Leg Curls: Beginner: 3 sets x 15 reps, Intermediate: 4 sets, Advanced: 5 sets • Cool Down: Stretching and foam rolling General Tips: • Progressive Overload: Regardless of your level, aim to gradually increase the weight or the number of reps each week. • Hydration and Nutrition: Keep well hydrated and ensure your nutrition supports your workout intensity and recovery. • Rest: Allow at least 48 hours of recovery for each muscle group before targeting it again to prevent overtraining. Free workout

If you live overseas don't miss out on this free opportunity

From yesterday