Alexandru Diaconu

Every workout is CHALLENGING and we learn something new 💪🏆 This was Anh’s third session in his journey of learning to improve his JAB and CROSS 😎🏆 His main goal was to focus on FULL RANGE, PRECISION, COORDINATION and SPEED ✅ Trying to lock a med ball to the wall using jabs and crosses is a very FUN and EFFICIENT way to improve your striking skills 🏆💪 For only the third time striking @anhlle_ did AMAZING!!! 😎🏆 How many do you think you got?! 💪💪😎 Have a great day, Stay DETERMINED‼️ #alldetermined #kickboxing #punch #speed #training #challenge

Maintaining the contraction during a set will 👇 ✅ Improve your results and mind-muscle connection ✅ Reduce your injury risk ✅ Exhaust the muscle faster and easier to produce hypertrophy ✅ Improve your muscle endurance Once you start a SET try to think of the EKG LINE that measures your HEART BEATS. Exactly the same line represents the MUSCLE CONTRACTION. Your goal is to: HOLD THE CONTRACTION AS LONG AS POSSIBLE WITH A PROPER FORM IN ORDER TO REACH A FAILURE STATE 🏆 📲 Follow @adftraining for more Fitness content ** Any question you have, please deop them in the comments below 👇😎🏆 Have a great day, Atay DETERMINED‼️ #alldetermined #fitness #training #muscle #growth

“You don’t have to be in a ring to be a great fighter. As long as you are true to yourself, you will succeed in your fight for that in which you believe.” - Muhammad Ali The hardest fights that we have to face are with ourselves and the goal is to FACE THEM. 🏆 🚨Why Kickboxing?🚨👇 - it will help you improve your MOOD - it will improve your SELF DEFENSE SKILLS - it will help you get a BETTER SHAPE - it will help you be 10x more FOCUSED in your daily life - it will help you improve your STRENGTH, COORDINATION, ENDURANCE and SPEED - it will make you more DISCIPLINED and RESPECTFUL @isaiahdanielbull is our STRONG ADF MEMBER that never skips on his TRAINING and NUTRITION and that shows!!! 🏆 He just started his journey as a martial artist and I have to say that his WILLPOWER and DETERMINATION are out of this world 😎🏆 ⭐️A CHAMPION IS A MINDSET not a medal or a status⭐️ And our goal is to bring out the CHAMPION from inside 😎🏆 Isaiah, you are doing AMAZING‼️🏆 such big improvements and we are just getting started 😎 Would you guys try a kickboxing session? 🤔 let us know in the comments 👇 Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #training #kickboxing

Every time before you want to start a new diet, meal plan or routine with the purpose to lose or gain weight… ask yourself “Am I able to maintain the weight that I’ve dropped or gained?” 🤔 MOST PEOPLE that “look a cetrain way” … they’ve built HABITS and ROUTINES in order to maintain the way they look and perform. That means they try to do the same things OVER and OVER AGAIN starting from their TRAINING all the way to their MEAL PLANNING 🏆 EVERYTHING WORKS‼️ Keto… Intermitent fasting… Low carbs… Carnivore… etc. But it matters which one works for your: ✅ TIME FRAME ✅ FOOD OPTIONS ✅ NUTRITION OPTIONS ✅ COOKING OPTIONS ✅ ALLERGIES ✅ HEALTH ASPECTS And many more! As a recommandation, I would prefer for all of you to try to FIND THE PERFECT MEAL PLANNING OPTION that fits YOUR NEEDS in order to GET & MAINTAIN THE RESULTS‼️😎💪 ** If you have problems in finding a good MEAL PLAN and TRAINING PLAN that fits your needs, please DM ME or visit WWW.ADFGYM.COM 📲** Follow @adftraining for more Fitness Content 🌎🏆 Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #mealplan #nutrition #healthy #food

🚨 ADF Knowledge Monday Ep. 11 🚨 How many sets should you do per week for muscle growth? Let’s break it down! 💪 💡 Key Takeaways: 1️⃣ Intensity is KING! Scientists agree—training hard matters more than just doing endless sets. Push yourself! 🔥 2️⃣ Train each muscle at least 2x per week. More frequent stimulation leads to better gains over time. 3️⃣ Volume still matters! Aim for 10-20 quality sets per muscle per week, adjusting based on your recovery and progress. 💪 Train hard, train smart, and be consistent. That’s how you build real muscle! 👉 Tag a friend who needs this info & let’s grow together! 🚀 Have a great day, Stay DETERMINED‼️ @Daniel Erhu-Health and Fitness #alldetermined #fitness #training #knowledgemonday #hypertrophy

4 easy tips to “NOT BE THAT GUY” 😎🏆 You got this! 😎 Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #training

Easy fix for the BENT OVER ROW 😎👇 First of all, swinging the weight is NOT WRONG‼️ 🏆 “SWINGING” - is a form of technique that we want to use in the moment when we feel exhausted and want to push for extra reps. Or it’s actually recommended in other sports divisions to create momentum in order to complete a task. 1️⃣ We want to use gravity and keep the arm perpendicullar to the ground in order to use all the RESISTANCE. Here is the good part 👇 After you perform a certain amout of reps with that weight… you can ADD SOME SWINGING REPS at the end to just get closer to FAILURE 😎 BUT PLEASE NOTICE THAT… we want to start with the PROPER FORM until we get really exhausted and AFTER start to swing 😎🏆 🚨🚨If you want to make it more complicated, I highly suggest to adopt a PARALLEL FEET STANCE in order to create more STABILITY and SIMETRY🚨🚨 ** If you are interested in PERSONAL or ONLINE TRAINING please visit WWW.ADFGYM.COM 📲🏆 ** ( FIRST MONTH OFF AND FREE CANCELLATION) SAVE THE VIDEO because it will help us a lot!! Thank you 🏆📲 Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #training #back #backday #workout

READ BELOW 👇 INTENSITY will help you PROGRESS during this workout, not the exercises‼️ The exercises, the form, we all see it already on social media over and over so we assume we already GOT THE IDEA OF HOW THE EXERCISES AND FORM WORKS‼️ But now let’s talk about the INTENSITY👇 In this case we will use 4 types of intensity: - TEMPO (how fast/slow you perform the exercise) - REPETITION COUNT (number of repetitions per set/exercise) - WEIGHT/TENSION (force applied on the muscle) - PERFORMANCE TIME & REST TIME (how long you perform the exercise/set & rest time) 🚨YOUR GOAL IS TO TRY TO CHALLENGE AT LEAST 3/4🚨 Example: Try performing the ARM WORKOUT presented in the video above and: - TRY TO INCREASE THE WEIGHT - PERFORM HIGH NUMBER REPS - DO NOT REST TOO LONG BETWEEN EXERCISES Like that you will definitely feel a HUGE DIFFERENCE in your training 😎💪🏆 This type of workouts you can find them on the ADF TRAINING APP where you can SIGN UP STARTING NEXT MONDAY for a FREE 30 DAYS TRIAL and see how efficient it is 😎📲🏆 Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #armday #arms #training #workout #intensity #strength #strong

Some things that I’ve learnt during the years👇 1️⃣ 💦SWEAT - is not a measurement for BURNING FAT 2️⃣ 🩼SORENESS - is not a measurement for PROGRESS 3️⃣ 💪MUSCLES & ❤️HEARTH - don’t have eyes to see what you are doing they just support the movement/activities 4️⃣ 🏃TREADMILL & STAIR CLIMBER ARE NOT CARDIO🚨 I mean, theoretically, it is, but practically your body needs to go into a CARDIOVASCULAR STATE in order to DO CARDIO 🏆 But why do we coaches say “Go on the TREADMILL and do your CARDIO” 🤔👇 Most of the times if your goal is to: ✅WARM UP ✅BURN FAT ✅BUILD ENDURANCE Your HR (Heart Rate) needs to be ELEVATED for a LONGER PERIOD OF TIME‼️ (most of the time 120+ BPM) TREAMILLS and other simmilar equipments were made with the purpose of MAINTAINING YOUR HR ELEVATED FOR A LONGER PERIOD and you can even ADJUST THE LEVEL so you can control your HR 💪 That’s what makes them so EFFICIENT for us coaches to use them but at the same time we don’t want to forget about VARIETY‼️ In the ADF TRAINING APP I have built some amazing TRAINING PROGRAMS that could help you reach your goals FASTER and EFFICIENT based on your needs 📲💪 ** Please DM ME so I can offer you a FREE CONSULTATION and TRIAL 😎🏆 ** Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #cardio #training #endurance #treadmill

Sometimes you have to do illegal stuff for progress‼️ I’m joking 😂 Don’t do nothing illegal please. I love outdoor training and I had no idea you’re not allowed to hook up those TRXs on the fence on the beach but guess what?! 🤔 We KILLED THAT WORKOUT until we had to shut it off ‼️🏆😎 This was summer 2024 and I already have AMAZING PLANS for summer 2025 🏆😎 Thank you all for joining our ADF BURN SUNDAYS where we go OUTSIDE and… ✅ WORK HARD ✅ SPREAD POSITIVITY AND MOVEMENT ✅ BUILD A STRONGER MINDSET Always an honor training with all you guys! You do SET THE STANDARD. 🏆 Have a great start of the week, Stay DETERMINED‼️💪 #alldetermined #fitness #training #outdoor #fitnessmotivation #strength #mindset #positive

THIS IS CRAZY FUN AND THE PUMP IS AMAZING Honestly I think this was the hardest arm workout I’ve done in a while and wanted to share it with you guys so like that we share some pain 😂😎 But all that pain will just make us STRONGER 😎🫡 🚨DUMBBELLS VS TRX ARM TRAINING🚨 We will SUPERSET back and forth ONE DB EXERCISE with ONE TRX EXERCISE and perform the number of reps and sets with LITTLE TO NO REST IN BETWEEN 😎🏆 🚨EXAMPLE🚨👇 • SET 1: 1️⃣ DB BICEP CURLS ( 15 REPS ) + TRX BICEP CURLS ( 20 REPS ) 2️⃣ DB OVERHEAD PRESS ( 15 REPS ) + TRX V FLY ( 20 REPS ) 3️⃣ DB SKULL CRUSHER ( 15 REPS ) + TRX SKULL CRUSHER ( 20 REPS ) All these 3 SUPERSETS need to be done with LITTLE TO NO REST IN BETWEEN‼️⏱️ After you finish SET 1 you will go to SET 2 that looks exactly the same like the first set just the number of REPS will be higher and also I suggest to INCREASE THE WEIGHT if possible 💪🏆 ** If you are interested in PERSONAL and ONLINE TRAINING please visit WWW.ADFGYM.COM 📲 ** Send this video to a friend and challenge him!!! 😎🏆 Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #armday #armworkout #training #workout #challenge

The last 2 exercises using the TRX are my cherry on top when it comes to REAR DELTS 🔥 Shoulders movements may not look difficult but for sure it BURNS 🔥 If your goal is to build STRONGER SHOULDERS, Higher reps is the way to go 💪 The DELTOID MUSCLE is pretty small so that means it can carry more LOAD! Being so small it requires MORE LOAD and INTENSITY in order to progress. Until next time, Make sure you follow @adftraining for more Fitness content 📲 ** If you are interested in PERSONAL or ONLINE TRAINING please DM ME or visit ADFGYM.COM to redeem your FREE TRIAL ✅ ** Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #shoulder #shoulderworkout #training #workout #strength #muscle

Your lifestyle it’s probably difficult already but we still want the BEST RESULTS 🏆 CORTISOL = STRESS HORMONE ⬆️⬆️⬆️ - HIGH CORTISOL (not good) (less progress) ⬇️⬇️⬇️ - LOW CORTISOL (good) (more progress) YOU HAVING A MEAL PLAN THAT YOU DON’T ENJOY = HIGH CORTISOL ⬆️⬆️⬆️ We already have so many other factors in our lifes that makes us come outside of our comfort zone that we need to be smart with our actions if we want to BUILD A HEALTHY, ATHLETIC and SUSTAINABLE LIFESTYLE‼️ Even the STOMACH needs to be trained exactly like the muscles and that requires: CONSISTENCY, DETERMINATION and ORGANIZATION in order to PROGRESS 💪 1️⃣ Eating like a BODYBUILDER from day 1 can be extremly difficult and may increase your rate on quitting because it’s just not enjoyable and the CORTISOL will be up. 2️⃣ At the same time you don’t want to eat unhealthy food products just to satisfie your cravings because that will make you lower the performance. I’ve been meal planning for 10 years with NO BREAK‼️ and tried almost everything until I found the perfect balance that works for my lifestyle 💪 I’m here to help you find your perfect meal plan 👇 🚨My type of coaching when it comes to MEAL PLANNING has 4 LEVELS so like that we are sure we take it step by step and make everything we can to get you NEXT LEVEL🚨 Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #nutrition #mealprep #mealplan

🚨 ADF Knowledge Monday Ep. 12 🚨 Carb vs. Protein Snacks – Which One is Better for You? 🍎🥩 💡 It depends on WHEN you’re snacking! Here’s what you need to know: 1️⃣ Pre-workout? Go for carb-based snacks for quick energy (fruits, oats, rice cakes). 🚀 2️⃣ Post-workout or between meals? Protein snacks help with muscle recovery and keep you full longer (Greek yogurt, eggs, protein bars). 💪 3️⃣ Balance is key! The right snack depends on your goals and timing—choose wisely! 🔥 Want a FREE PDF with tons of easy, high-protein snack recipes? 📩 Send us a message with the word ‘SNACK’, and we’ll send it to you! Let’s fuel your gains the right way! 🚀 Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #nutrition #knowledgemonday #snack #protein #healthy @Daniel Erhu-Health and Fitness