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SUGGESTED WORKOUT SCHEDULE
Be sure to watch the video while performing the all exercises shown in the video, together with the man. As you watch till the end of the video, that is 1 set. You can rest for 5 minutes after the video ends. Complete 2 - 3 sets per day for maximum results! Refresh the page after your 5minutes rest has ended.

You do not need to do this challenge for 14 consecutive days, the "days" above refer to "Training Days".

E.g.
Monday - Training Day 1
Tuesday - Rest Day
Wednesday - Training Day 2
Thursday - Rest Day
...(etc)

What is 1 set?
Answer: 1 set means watching the video 1 time while following along all the exercises with the video and working out with the video!

How long to rest between set?
Answer: You can rest 5 minutes between each set, catch your breath.

How do I know when I should have a rest day?
Answer: Have a maximum of 1 rest day between each training day.

Help! I feel pain/soreness in my muscles
Answer: That is why we have uploaded our "The Gainz Center Cool Down Static Stretch" video. It is to promote recovery and prevent soreness after a workout. We highly recommend you do it with after this video's workout and during rest days as well.
Video Link: https://youtu.be/sM8-GFn4Vik

Can you give me a diet plan?
Answer: For now, we do not provide diet plans and do not believe you should stick to a "magical diet plan". You should make your good diet sustainable long term so that you can keep your body in shape for as long as possible. We recommend making changes to your diet such as cutting down or completely removing high caloric foods such as junk food, fried food and sugary foods and drinks which contain too much calories for your own good. It would be better to consume high protein foods and eating more fruits and vegetables which are low in calories but high in satiety (makes you fuller for longer time). Also, be sure to subscribe to our new channel where we will be uploading more videos about diet and nutrition https://bit.ly/3xz9qqk


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Welcome to The Gainz Center, where we bring you weekly home workout videos without equipment to BUILD MUSCLE and BURN FAT so that you can be in the BEST SHAPE of your life by working out and exercise at home