12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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SINCE 2004
SA’S MOST SUCCESSFUL
12-WEEK
WEIGHT LOSS PROGRAMME
W E L C O M E
DECIDE,
COMMIT
SINCE 2004
& YOU WILL
SUCCEED.
The USN Body Makeover Challenge (BMC) is SA’s
most successful weight loss programme, proven to
transform your body and your lifestyle during a 12 week period.
What makes the BMC unique is that it is not based on the latest
fads or a grueling “diet” but rather healthy eating and exercise plans,
complemented by supplements for the best results. The Challenge is
divided into 3 stages, guiding you step-by-step on your weight loss
journey to accelerate results.
THE BMC PROGRAMME CONSISTS OF THE FOLLOWING:
1 2
EATING PLANS SUPPLEMENT PLAN
to suit your lifestyle to enhance and accelerate results
3 4
TRAINING PLANS PERSONAL DASHBOARD
to tone and condition your body to track your results
|2
I N D E X G U I D E
YOUR STEP-BY-STEP
PLAN TO LOSE
MORE WEIGHT FASTER
Click on buttons below to navigate to the different sections:
HOW WHAT TO HOW TO TRACK
TO START EXPECT YOUR RESULTS
UNDERSTANDING YOUR YOUR
FOOD AND YOUR TRAINING SUPPLEMENT
EATING PLAN PLAN PLAN
|3
I N T R O D U C T I O N
SINCE 2004
HOW TO
GET MOVING
Starting the Body Makeover Challenge is an
exciting and perhaps slightly intimidating idea.
There are a few essential things that you need to get
organised before starting the Challenge. This will ensure
that you experience less difficulty during the Challenge,
and that you have everything in order to minimize the
stumbling blocks along the way. It also ensures that you
have the right mindset and feel prepared to take on this
life-changing journey.
|4
I N T R O D U C T I O N
WHAT YOU NEED
TO BE SUCCESSFUL
1 2 3
SET GOALS PLANNING SUPPLEMENTATION
You need goals to motivate Planning is an essential Supplements are there to
you and victories to keep part of the weight loss support your weight loss
your spirit up. It is important journey and can make life goals. Using supplements
to set small short-term goals considerably easier. Simple will support you on your
and to celebrate them when things like meal preparations journey and will accelerate
you reach them. These and buying the right and maximize the results
short-term goals serve as groceries go a long way to of your hard work and
progress markers along your support you in your journey. dedication.
path to a greater goal.
4 5 6
ADHERENCE SELF-DISCIPLINE TIME MANAGEMENT
It is important to adhere To lose weight successfully, This goes hand in hand
and commit to the plans certain things will have to with planning. You need
provided with the Body be restricted and others to manage your day to
Makeover Challenge. increased in your day-to-day ensure you make time for
This counts for both your life. A well-balanced eating exercise and to get the
eating plan and exercise plan alongside a properly necessary rest for recovery.
routine. These plans were designed training regime Bad time management also
specifically designed to is key. You will still have to leads to people grabbing
go hand-in-hand to deliver gather the self-discipline to the nearest convenience
optimal results. implement these plans and foods and can also lead
follow them well. to feeling pressured and
overwhelmed.
7 8
SUPPORT STRUCTURE
Ensure that you get the Get used to the structure
support of people who that will be part of the
you love and trust. Their 12-week Challenge.
involvement will ultimately Plan your days around
keep you accountable and it and use the resources
will carry you through the provided specifically for the
times when it gets hard. Challenge. Make sure you
understand how the training
plan works and that you are
comfortable with everything
on the eating plan.
|5
SINCE 2004
YOUR COMPLETE
GUIDE ON
NUTRITION
FOR MEN & WOMEN
This will help you understand and use food better
as well as build healthy habits that will help you
create and maintain a healthier lifestyle.
N U T R I T I O N
UNDERSTANDING
FOOD
During the next 12 weeks you will learn to
choose the right foods, learn what foods work
better for your body, and preparing healthy
meals while still enjoying the food you eat.
The importance of good nutrition and sound dietary habits
cannot be underestimated. Improving your basic knowledge
of nutrition is perhaps the most important part of your
BMC. This will have a positive impact on your ability to stick
to the food options and it will help you to select good food
preparation methods.
|7
N U T R I T I O N
WHAT YOU NEED
TO KNOW ABOUT
NUTRITION
MACRONUTRIENTS
Macronutrients are the main nutrients that make up the
foods we eat. They provide us with energy and they each
have specific functions in the body.
Carbohydrates
Carbohydrates are broken down into individual glucose, fructose
or galactose molecules through the digestion process. Glucose is
your body’s preferred source of energy as it is rapidly utilised during
exercise. Your body can store excess glucose in the form of glycogen
to ensure there’s always energy reserves. If you do not consume
enough carbohydrates, your body can get glucose from its glycogen
stores or from your muscle tissue by breaking down the protein.
Conversely, if you take excessive quantities of carbohydrates and your
glycogen stores are full, your body stores the rest of this energy in the
fat cells.
Fat
During digestion, fat is broken down to smaller fatty acids and then
transported to the rest of the body to provide lipids to the cells. The main
function of fat is to provide energy. In addition to that, fat also forms part
of cell membranes and provide you with fat-soluble vitamins. Maintaining
good brain, nervous and endocrine health all rely on fatty acids being
made available through your diet.
|8
N U T R I T I O N
Protein
Protein is made up of small amino acids that are bound together.
Protein plays a role wherever the body is growing, repairing or
replacing tissues. It specifically supports lean muscle tissue growth
by using amino acids to build tissue. Protein also plays a vital role
in specific components of your immune system, hormones, nervous
system, and organs. Your body can also break down protein to provide
energy and glucose during times when it does not have enough
energy.
SO WHERE DO CALORIES & KILOJOULES FIT IN?
Just like distance can be measured in different units like centimetres
or kilometres, energy can also be measured in different units. Calories
and kilojoules thus really measure the same thing - energy. They can
be used to measure the amount of energy within food or how much
energy your body is expending in a day.
1 calorie = 4.2 kilojoules
1g
CARBS PROTEIN
4 calories 4 calories
or 17 kJ or 17 kJ
FAT ALCOHOL
9 calories 7 calories
or 37 kJ or 29 kJ
|9
N U T R I T I O N
HOW CAN I
MANAGE MY
ENERGY INTAKE?
HOW DOES ENERGY WORK?
Your body needs energy and nutrients to thrive. All foods hold a
certain amount of energy depending on the amount of protein, fat and
carbohydrates it contains. Weight loss is all about managing your energy
intake and expenditure. Ideally, your goal should be to balance your
energy intake and expenditure to properly fuel your body and manage
your weight at the same time. If you consume too much energy or expend
too little energy your body can store the excess energy that it’s not using
as fat. So if you want to lose weight, you need to consume less energy
and expend more energy so that you can dig into the fat stores.
CHOOSE THE RIGHT TYPES OF FOOD
When you are trying to lose weight, food choices are everything. The
more processed and refined a food option is, the less fibre and nutrients it
usually contains. Try to limit processed foods as far as possible. Choosing
the right foods will help you consume the right amounts. For example:
BOILED BROCCOLI CRISPS
31/2 Cups = 190 Calories 1 small packet = 190 Calories
From this example it is easy to see how the right food choices can help.
3 ½ cups of broccoli is larger in volume and contains more fibre so it will
fill you better compared to a small packet of crisps.
| 10N U T R I T I O N
PREPARE YOUR FOOD THE HEALTHY WAY
The way you prepare food can unknowingly add a lot of calories to your
meals. Rather steam and grill foods instead of shallow frying and deep
frying them. Sauces, dressings and condiments add large amounts of
calories to an otherwise healthy meal, they should be avoided as far
as possible. Sticking to our recommended foods and menu options will
keep you on track, without complicating the process.
SO, WHAT SHOULD YOU EAT?
The food you need to eat, depends on the meal plan that you are
following, but there are a few basic principles that apply to all meal plans.
We’re making it easy for you to select healthy choices from a variety of
foods, making sure that you limit ‘empty’ calories while maximizing the
nutrient density in your meal plans. Select your food with a focus on
variety. For optimum nutrition, eat more lean proteins, fresh vegetables,
salad greens and healthy fats to support your immune system and
ensure good health.
Vegetables are packed with vitamins, minerals
and antioxidants, plus they provide high levels
of fibre. Colour and crunch are important,
vegetables that are deep green, orange or red
contain the most vitamins, minerals and health
promoting phytochemical levels.
Proteins can come from both plant and animal
sources, and it remains an important component
of your eating plan. Choose a variety of protein
options by making use of the exchange list of
your eating plan. It is important to meet your
protein requirements.
| 11N U T R I T I O N
When it comes to fat, quality is very important.
Try to include mostly unsaturated fats in your
diet such as extra virgin olive oil, MCT oil, fatty
fish, nuts, seeds and avocado as these can
benefit cardiovascular health. Animal fats might
be beneficial to human health, particularly on a
cellular and hormonal level, but they should be
consumed at the correct amounts. Processed
fats (hydrogenated oils and trans fats) should
be avoided.
Diet, low-calorie and zero sugar beverages are
allowed to be consumed in moderation during
your Body Makeover Challenge. Water is the
most favourable beverage as it contains no
calories, preservatives or additives, and it plays
a core role in assisting hydration, metabolism,
recovery and waste removal. You can add sliced
fruits or freshly squeezed lemon juice to add
flavour variety and zest! Avoid all fruit juices as
these contain more calories. You may consume
2 to 3 cups of coffee/tea a day, and make use
of Xylitol as substitute for sugar, which is widely
available in retail stores.
| 12SINCE 2004
3 PHASES OF YOUR
12-WEEK
TRANSFORMATION
What to expect and how your body may react
during the 3 phases.PHASE 1
ADAPTATION:
WEEK 1- 4
Do NOT pay too much attention to the scale or measurements at this point.
It is very possible that you may not lose any weight or centimetres in
your first two weeks. Do not let this demotivate you as it is very normal.
Your body needs to adapt and it is difficult to do everything correctly
from the start.
WHAT TO EXPECT IN THIS PHASE
1 2
STIFFNESS & SORENESS DUE FATIGUE DUE TO
TO NEW TRAINING ACTIVITY RAPID CHANGES
This is normal as your body adapts This is a natural phase as your body
to the new training plan. Stiffness starts adapting to a calorie restricted
and soreness is caused by lactic eating plan and new training
acid build-up in your muscles, as program. You will however start
well as microscopic tears in your experiencing more energy, vigour
muscles caused by exercise. Our and alertness as time progresses.
recommended supplements can
assist with faster recovery and
reduced soreness.
3 4
SLOW WEIGHT LOSS DUE POSSIBLE WEIGHT GAIN
TO BODY FLUIDS
In the first two weeks you may
You may lose little weight in the experience inflammation in your sore
first two weeks as your body is still muscles, which may increase the
adapting. You will progressively lose weight shown on the scale.
fat and retained fluids. It is normal
for your body to show little signs of
weight loss during this phase as your
metabolism starts to speed up and
your body starts to utilise it’s energy
sources more efficiently.
| 14PHASE 2
PROGRESSION:
WEEK 5 - 8
This phase is focused on taking your training to the next level and to
accelerate the effects experienced in Phase 1. This phase requires more
self-discipline and stronger adherence to the training plan. You need to
focus on completing the training exactly according to the plan. Increased
intensity, decreased rest and increased workload is key in this phase as we
are trying to accelerate weight loss & increase lean muscle.
WHAT TO EXPECT IN THIS PHASE
1 2
INCREASED HUNGER DECREASED FATIGUE
You may experience more cravings During this phase you should
and hunger than during phase 1. This experience less fatigue as your body
is due to the increased intensity that is used to the eating plan and training
burns energy faster. It is key that you at this time. You should be able to
do not deviate from your eating plan fit your training into your normal day
as this phase will demand more from without taking too much of a toll on
your body. Sticking to the plan will you.
accelerate your fat loss.
3 4 5
SLIGHT OVERALL INCREASED
SORENESS & FEELING OF MOTIVATION
STIFFNESS FITNESS
By this point you
You might experience You will begin to already know that
a degree of soreness experience the you can make
and stiffness again benefits of getting it through this
due to the increased fitter. You will be Challenge and
intensity of the able to climb stairs you have already
program. This should easier, walk further seen some results.
subside within a without strain and Let this motivate
week. perform better for you to pick up
longer while training. your intensity and
commitment during
Phase 3.
| 15PHASE 3
MAXIMIZATION
& INTEGRATION:
WEEK 9 - 12
Going into the final 4 weeks of the Challenge, there are 2 important things to
focus on: maximising your results and integrating the Challenge into your daily life.
The final phase will focus on pushing you to the highest level of the Challenge.
The training plan will become even more intense. This is needed to break through
the plateau created by phase 2. This is your last phase before you complete the
Challenge, you are fitter and stronger than ever. Let’s make it count!
WHAT TO EXPECT IN THIS PHASE
1 2
SIGNIFICANTLY INCREASED INCREASED STRENGTH,
TRAINING LOAD ENDURANCE & FITNESS LEVELS
This phase will require that you give By this phase of the Challenge, you
even more during training. It will push should already see significant changes
you to your limits and leave little chance in your fitness levels and your lean
for rest. You have never been in a better muscle mass. This is a good time to look
physical condition to challenge your back at yourself from week 1. Let this
body in a way that will make a lasting motivate you to finish strong.
impact. Completing the final phase of the
Challenge will also give you an inherent
mental victory over your old self.
3 4 5
LIFESTYLE INCREASED INCREASED
CHANGE FATIGUE HUNGER
After dedicating 3 You may experience You will demand even
months of your life to more fatigue during more of your body in
this Challenge, you will the first two weeks the coming weeks.
struggle to remember of phase 3 as your Make sure you have
how you did things body adapts to the the right supplements
before. The Challenge increased intensity. to support you during
will become part of Keep using your the remainder of
your lifestyle. You are supplements and the Body Makeover
now more educated to ensure you get Challenge.
make better choices enough rest.
for the future.
| 16SINCE 2004 TAKING YOUR MEASUREMENTS How to measure your body and your progress.
M E A S U R E M E N T S H E E T PRINT
PAGE
BMC MEASUREMENT SHEET
Use this sheet to take measurements every second Monday. Measurements must
be taken first thing in the morning before coffee or breakfast. Measure and weigh yourself
every 2 weeks and keep track by completing the sheet below - you will soon start seeing
great improvements.
Measure the circumference around the largest
1 UPPER ARM point on your upper arm above the elbow, with
your arms relaxed by your side.
2
Measure the circumference around your chest
1 1
or bust and your back, at the end of an exhale.
2 CHEST & BUST Measure tape should be under the armpits,
3
around your shoulder blades, and close to the
nipple line.
4
Measure the circumference around the smallest
5 3 WAIST point on your midsection, just above your navel,
while relaxing your stomach muscles.
Measure the circumference at or under your
4 HIP hip bones, at the largest point, with your feet
together, while relaxing your stance.
Measure the circumference around the largest
5 THIGH point on your upper thigh, while relaxing the leg
muscle.
WEIGHT ARM CHEST WAIST HIP THIGH DATE
START OF
WEEK 1 kg cm cm cm cm cm
START OF
WEEK 3 kg cm cm cm cm cm
START OF
WEEK 5 kg cm cm cm cm cm
START OF
WEEK 7 kg cm cm cm cm cm
START OF
WEEK 9 kg cm cm cm cm cm
END OF
WEEK 12 kg cm cm cm cm cm
| 18SINCE 2004
BODY
MAKEOVER
EATING PLAN
FOR WOMEN
7-DAY LOW CALORIE, HIGH PROTEIN
FAT LOSS EATING PLAN
PART OF SA’S MOST SUCCESSFUL
12-WEEK WEIGHT LOSS PROGRAMI N T R O D U C T I O N
BODY
MAKEOVER
SINCE 2004
EATING PLAN
The Body Makeover Challenge eating plan is a
low calorie, high protein meal plan consisting of healthy,
simple meals that are easy to prepare. There are 3 meals and 2
snacks every day and shakes can also be used for your convenience to help
you reach your protein requirements.
HOW DOES IT WORK & HOW DOES IT
HELP YOU LOSE WEIGHT?
This eating plan is low in calories to help you achieve a negative energy balance and lose
weight. The calorie restriction is spread out over all the days so that you will consume
about the same amount of calories every day.
Protein is also well known for aiding in weight loss. Protein increases satiety to help you
feel fuller for longer, leading to a lower calorie intake. It also plays a role in maintaining and
increasing muscle mass to improve body composition. All these effects support a better
body composition with a lower body fat mass.
YOU SHOULD FOLLOW THIS MEAL PLAN IF YOU:
Want to lose weight or maintain your weight loss.
Prefer a high protein eating plan with a lower fat and
carbohydrate content.
Are looking for an easy meal plan to follow without
too much hassle.
Need regular meals/snacks during the day to maintain
energy levels.
Prefer to eat breakfast and enjoy having snacks.
| 20P R E P A R A T I O N
THE ROLE OF
SUPPLEMENTS IN
YOUR EATING PLAN
Each product performs an important role during your fat loss journey to reach your goals
easier, quicker and to achieve maximum results.*
ACCELERATES THERMOGENESIS
Stimulates metabolism
Reduces appetite
Reduces fat storage
Provides feel-good energy
CURBS CRAVINGS
Suppresses appetite and helps to reduce cravings
between meals
LIMIT WATER RETENTION
Premium diuretic that helps to reduce water retention
REDUCES FAT ABSORPTION
Enhances slimming & toning
Prevents weight gain
SLIMMING SNACK REPLACEMENT
Stay fuller for longer
Reduces cravings
Source of fibre
Maintains lean muscle mass
High in protein for muscle recovery
*Only effective when combined with a balanced, energy-restricted eating plan and regular physical activity.
| 21MONDAY B O D Y M A K E O V E R E A T I N G P L A N
UPON WAKING UP
2 PhedraCut Lipo X Gold capsules
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
BREAKFAST
1 Egg & veggie muffin VIEW RECIPE
With/directly after breakfast: 1-2 CLA Pure 1000 capsules
SNACK
1-2 scoops Diet Fuel Ultralean
30 MIN PRIOR TO LUNCH
2 PhedraCut Lipo X Gold capsules
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
LUNCH
1 tin (170 g) tuna in brine, drained
1 gluten-free wrap
2 cups garden salad
With/directly after lunch: 1-2 CLA Pure 1000 capsules
SNACK
30 g almonds
30 MIN PRIOR TO DINNER
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
DINNER
Chicken, stir-fried (120 g raw)
2 cups stir-fry veg
1 tbsp. Extra Virgin Olive Oil
With/directly after dinner: 1-2 CLA Pure 1000 capsules
*Do not exceed usage for longer than 2 weeks
| 22TUESDAY B O D Y M A K E O V E R E A T I N G P L A N
UPON WAKING UP
2 PhedraCut Lipo X Gold capsules
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
BREAKFAST
2 scoops Diet Fuel Ultralean blended with water or skim milk
Add cinnamon or unsweetened cocoa to taste
With/directly after breakfast: 1-2 CLA Pure 1000 capsules
SNACK
1-2 scoops Diet Fuel Ultralean
30 MIN PRIOR TO LUNCH
2 PhedraCut Lipo X Gold capsules
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
LUNCH
Chicken, grilled (120 g raw) grilled and sliced into strips, seasoned
with pink Himalayan salt
2 cups green salad
With/directly after lunch: 1-2 CLA Pure 1000 capsules
SNACK
30 g lean biltong
30 MIN PRIOR TO DINNER
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
DINNER
Lean red meat, grilled (120 g raw)
2 cups steamed broccoli and cauliflower
With/directly after dinner: 1-2 CLA Pure 1000 capsules
*Do not exceed usage for longer than 2 weeks
| 23WEDNESDAY B O D Y M A K E O V E R E A T I N G P L A N
UPON WAKING UP
2 PhedraCut Lipo X Gold capsules
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
BREAKFAST
2 boiled eggs, seasoned with pink Himalayan salt
Grilled small tomato or 5 cherry tomatoes
With/directly after breakfast: 1-2 CLA Pure 1000 capsules
SNACK
1-2 scoops Diet Fuel Ultralean
30 MIN PRIOR TO LUNCH
2 PhedraCut Lipo X Gold capsules
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
LUNCH
Biltong and avo salad:
2 cups green salad
45 g biltong
½ an avocado
With/directly after lunch: 1-2 CLA Pure 1000 capsules
SNACK
2 rice cakes or 3 seed crackers
¼ cup fat free cottage cheese
30 MIN PRIOR TO DINNER
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
DINNER
Hake, grilled (150 g raw), seasoned with pink Himalayan salt
½ cup butternut and 1 cup brussels sprouts, oven roasted
With/directly after dinner: 1-2 CLA Pure 1000 capsules
*Do not exceed usage for longer than 2 weeks
| 24THURSDAY B O D Y M A K E O V E R E A T I N G P L A N
UPON WAKING UP
2 PhedraCut Lipo X Gold capsules
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
BREAKFAST
2 scoops Diet Fuel Ultralean blended with water or skim milk
Add cinnamon or unsweetened cocoa to taste
10 Almonds
With/directly after breakfast: 1-2 CLA Pure 1000 capsules
SNACK
1-2 scoops Diet Fuel Ultralean
30 MIN PRIOR TO LUNCH
2 PhedraCut Lipo X Gold capsules
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
LUNCH
1 tin (170 g) tuna in brine, drained
30 g feta cheese
2 cups garden salad
With/directly after lunch: 1-2 CLA Pure 1000 capsules
SNACK
1 Diet Fuel Bar
30 MIN PRIOR TO DINNER
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
DINNER
Pork chop, grilled with excess fat trimmed (120 g raw)
2 cups steamed green veg
With/directly after dinner: 1-2 CLA Pure 1000 capsules
*Do not exceed usage for longer than 2 weeks
| 25FRIDAY B O D Y M A K E O V E R E A T I N G P L A N
UPON WAKING UP
2 PhedraCut Lipo X Gold capsules
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
BREAKFAST
2 scrambled eggs, seasoned with pink Himalayan salt
2 rice cakes
With/directly after breakfast: 1-2 CLA Pure 1000 capsules
SNACK
1-2 scoops Diet Fuel Ultralean
30 MIN PRIOR TO LUNCH
2 PhedraCut Lipo X Gold capsules
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
LUNCH
White fish, grilled (150 g raw), seasoned with pink Himalayan salt
2 cups steamed green veg
With/directly after lunch: 1-2 CLA Pure 1000 capsules
SNACK
Cucumber sticks
⅓ cup Hummus
30 MIN PRIOR TO DINNER
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
DINNER
Bunless burger:
Beef burger patty, grilled (100 g raw)
Lettuce, tomato, cucumber
With/directly after dinner: 1-2 CLA Pure 1000 capsules
*Do not exceed usage for longer than 2 weeks
| 26SATURDAY B O D Y M A K E O V E R E A T I N G P L A N
UPON WAKING UP
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
2 PhedraCut Lipo X Night capsules (optional)
BREAKFAST
2 scoops Diet Fuel Ultralean blended with water or skim milk
Add cinnamon or unsweetened cocoa to taste
With/directly after breakfast: 1-2 CLA Pure 1000 capsules
SNACK
1-2 scoops Diet Fuel Ultralean
30 MIN PRIOR TO LUNCH
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
2 PhedraCut Lipo X Night capsules (optional)
LUNCH
Lean red meat, grilled (120 g raw)
2 cups garden salad
With/directly after lunch: 1-2 CLA Pure 1000 capsules
SNACK
½ cup berries
150 g plain, low fat yogurt
30 MIN PRIOR TO DINNER
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
2 PhedraCut Lipo X Night capsules (optional)
DINNER
Chicken, steamed (120 g raw), seasoned with pink
Himalayan salt
1 cup oven roasted mixed veg and 1 cup cauli-rice VIEW RECIPE
With/directly after dinner: 1-2 CLA Pure 1000 capsules
*Do not exceed usage for longer than 2 weeks
| 27SUNDAY B O D Y M A K E O V E R E A T I N G P L A N
UPON WAKING UP
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
2 PhedraCut Lipo X Night capsules (optional)
BREAKFAST
Omelette made with whole egg, 2 egg whites
Add 1 cup spinach and ½ cup mushrooms
With/directly after breakfast: 1-2 CLA Pure 1000 capsules
SNACK
1-2 scoops Diet Fuel Ultralean
30 MIN PRIOR TO LUNCH
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
2 PhedraCut Lipo X Night capsules (optional)
LUNCH
Chicken, grilled (120 g raw), seasoned with pink
Himalayan salt
2 grilled vegetable skewers
With/directly after lunch: 1-2 CLA Pure 1000 capsules
SNACK
2 rice cakes or 3 seed crackers
¼ cup fat free cottage cheese
30 MIN PRIOR TO DINNER
1 PhedraCut Crave X capsule
2 PhedraCut Water X capsules*
2 PhedraCut Lipo X Night capsules (optional)
DINNER
White fish, grilled (150 g raw), seasoned with pink
Himalayan salt
2 cups steamed green leafy veg
½ an avocado
With/directly after dinner: 1-2 CLA Pure 1000 capsules
*Do not exceed usage for longer than 2 weeks
| 28LOW CALORIE YOUR 3 STEP
LOW CALORIE FAT
E AT I N G P L A N F O R W O M E N
LOSS SOLUTION
1. BURN FAT 2. GET LEAN 3. TONE MORE
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 Large glass of luke warm water. Add a splash of freshly squeezed lemon or unsweetened lemon juice concentrate.
2 PhedraCut Lipo X Gold 2 PhedraCut Lipo X Gold 2 PhedraCut Lipo X Gold 2 PhedraCut Lipo X Gold 2 PhedraCut Lipo X Gold 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule
capsules capsules capsules capsules capsules 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules*
UPON
WAKING
UP:
1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 2 PhedraCut Lipo X Night 2 PhedraCut Lipo X Night
2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* capsules (optional) capsules (optional)
With/directly after breakfast: With/directly after breakfast: With/directly after breakfast: With/directly after breakfast: With/directly after breakfast: With/directly after breakfast: With/directly after breakfast:
1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules
1 Egg & veggie muffin 2 Scoops Diet Fuel Ultralean 2 boiled eggs, seasoned with 2 Scoops Diet Fuel Ultralean 2 scrambled eggs, seasoned 2 scoops Diet Fuel Ultralean Omelette made with whole egg,
blended with water or skim milk pink Himalayan salt blended with water or skim milk with pink Himalayan salt blended with water or skim milk 2 egg whites
Add cinnamon or unsweetened Grilled small tomato or 5 cherry Add cinnamon or unsweetened 2 rice cakes Add cinnamon or unsweetened Add 1 cup spinach and ½ cup
cocoa to taste tomatoes cocoa to taste cocoa to taste mushrooms
10 Almonds
BREAKFAST
1 Scoop Diet Fuel Ultralean 1-2 scoops Diet Fuel Ultralean 1 - 2 scoops Diet Fuel Ultralean 1-2 scoops Diet Fuel Ultralean 1-2 scoops Diet Fuel Ultralean 1-2 scoops Diet Fuel Ultralean 1-2 scoops Diet Fuel Ultralean
SNACK
2 PhedraCut Lipo X Gold 2 PhedraCut Lipo X Gold 2 PhedraCut Lipo X Gold 2 PhedraCut Lipo X Gold 2 PhedraCut Lipo X Gold 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule
capsules capsules capsules capsules capsules 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules*
1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 2 PhedraCut Lipo X Night 2 PhedraCut Lipo X Night
30 MIN
PRIOR TO
LUNCH:
2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* capsules (optional) capsules (optional)
With/directly after lunch: With/directly after lunch: With/directly after lunch: With/directly after lunch: With/directly after lunch: With/directly after lunch: With/directly after lunch:
1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules
1 tin (170 g) tuna in brine, Chicken, grilled (120 g raw) Biltong and avo salad: 1 tin (170 g) tuna in brine, White fish, grilled (150 g raw), Lean red meat, grilled Chicken, grilled (120 g raw),
drained grilled and sliced into strips, 2 cups green salad drained seasoned with pink Himalayan (120 g raw) seasoned with pink Himalayan
1 gluten-free wrap seasoned with pink Himalayan 45 g biltong 30 g Feta cheese salt 2 cups garden salad salt
LUNCH
2 cups garden salad salt ½ an avocado 2 cups garden salad 2 cups steamed green veg 2 grilled vegetable skewers
2 cups green salad
30 g almonds 30 g lean biltong 2 rice cakes or 3 seed crackers 1 Diet Fuel Bar Cucumber sticks ½ cup berries 2 rice cakes or 3 seed crackers
¼ cup fat free cottage cheese ⅓ cup Hummus 150 g plain, low fat yogurt ¼ cup fat free cottage cheese
SNACK
1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule
1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules*
WEEKLY EATING PLAN
2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* 2 PhedraCut Water X capsules* 2 PhedraCut Lipo X Night 2 PhedraCut Lipo X Night
30 MIN
PRIOR TO
DINNER:
capsules (optional) capsules (optional)
With/directly after dinner: With/directly after dinner: With/directly after dinner: With/directly after dinner: With/directly after dinner: With/directly after dinner: With/directly after dinner:
1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules 1-2 CLA Pure 1000 capsules
Chicken, stir-fried (120 g raw) Lean red meat, grilled (120 g Hake, grilled (150 g raw), Pork chop, grilled with excess Bunless burger: Chicken, steamed (120 g raw), White fish, grilled (150 g raw),
2 cups stir-fry veg raw) seasoned with pink Himalayan fat trimmed (120 g raw) Beef burger patty, grilled seasoned with pink Himalayan seasoned with pink Himalayan
1 tbsp. Extra Virgin Olive Oil 2 cups steamed broccoli and salt 2 cups steamed green veg (100 g raw) salt salt
DINNER
cauliflower ½ cup butternut and 1 cup Lettuce, tomato, cucumber 1 cup oven roasted mixed veg 2 cups steamed green leafy veg
(NO LATER THAN 8 PM)
brussels sprouts, oven roasted and 1 cup cauli-rice ½ an avocado
PAGE
PRINT
Meals are interchangeable within each meal category, example breakfast, lunch and supper. | *Do not exceed usage for more longer than 2 weeksFOOD
EXCHANGE LIST
NON-STARCHY FRUITS
NUTS STARCHES
PROTEIN
VEGETABLES
A serving of leafy greens 1 serving = approx. 1 serving = approx.
is about 2-3 cups. For 60-120 calories, 70-140 calories,
all other non-starchy Carbs 15-30g, Protein 0g, Carbs 15-30g,
vegetables, one serving Fat 0g Protein 3-6g, Fat 0g
is ½ cup cooked or 1 cup
raw vegetables. 1 serving
= approx. 25 calories,
Carbs 5g, Protein 1-2g,
Fat 0g
Artichoke Serving Serving
Asparagus Blackberries ¾ cup Wholewheat wrap 1 (20cm)
Bamboo shoots Boysenberries ¾ cup Quinoa ½ cup cooked
Bok Choy Cranberries, Butternut 1 cup cooked
Broccoli unsweetened ½ cup Pumpkin ¾ - 1 cup
Brussels sprouts Loganberries ¾ cup cooked
Cabbage Raspberries 1 cup Sweet potato ½ cup cooked
Carrots Strawberries 1 ¼ cup 100% rye bread 1 slice (20g)
Cauliflower Apple 1 small Rice cakes 2 rice cakes
Celery Plum 1 small Oats ⅓ cup
Chard / Swiss chard Naartjie 1 small uncooked
Chives Orange 1 small
Coriander Grapefruit 1 medium
Cucumber
Eggplant
Fennel
Green beans
Greens (beet, collard, dandelion, kale,
mustard, turnip)
Horseradish
Leeks
Lettuce, all
Microgreens
Mushrooms
Okra
Onions
Parsley
Peppers, all
Radishes
Rocket
Salsa
Sea vegetables
Snap peas, snow peas
Spinach
Spring Onions
Sprouts, all
Squash (delicta, pumpkin, spaghetti,
yellow, zucchini)
Tomato
Turnips
Vegetables, fermented
Watercress
| 30FOOD
EXCHANGE LIST
FATS & OILS PROTEIN
NUTS NUTS
PROTEIN
1 serving = approx. 1 serving = approx. 1 serving = approx.
45 calories, Carbs 0g, 150-220 calories, Carbs 45 calories, Carbs 0g,
Protein 0g, Fat 5g 0g, Protein 14-28g, Protein 1g, Fat 5g
Fat 1-9g
Serving
Serving Animal proteins: Serving
Avocado 2 Tablespoons Bacon 2 slices Almonds 6
Butter 1 teaspoon Beef 90 - 120g Almond butter 1 ½ Tablespoon
Cheese
Coconut milk, regular 1 ½ Tablespoon Cottage ½ cup Brazil nuts 3
Cream 1 teaspoon Feta 60g Cashews 6
Goats cheese 60g
Cream cheese 1 Tablespoon Mozzarella 60g or ½ cup Chia Seeds 1 Tablespoon
Oils, cooking: coconut 1 teaspoon shredded Coconut, dried 1 ½ Tablespoon
(virgin), grapeseed, ex- Ricotta ⅓ cup Flaxseeds, ground 1 ½ Tablespoon
tra virgin olive, sesame Chicken, white or 90 - 120g
Oils, salad: Almond, 1 teaspoon dark meat Hazelnuts 5
avocado, canola, Eggs, whole 2 Hemp seeds 1 Tablespoon
flaxseeds, grapeseed, Egg whites 1 cup
hempseed, olive, pump- Fish Macadamia 3
kin seed, high-oleic Hake and white fish 150g Nut & seed butter ½ Tablespoon
safflower and sunflow- Herring 90 - 120g
er, sesame, walnut Peanuts 10
Mackerel 90g
Mayonnaise (unsweet- 1 teaspoon Salmon 90 - 120g Pecan halves 4
ened – made with Sardines 90 - 120g Pine nuts 1 Tablespoon
avocado, grapeseed or (in water or oil)
olive oil) Trout 120g Pistachios 16
Olives, black or green 8 Tuna, canned 120g Pumpkin seeds 1 Tablespoon
(chunk light or
Salad dressing made 1 Tablespoon Sesame seeds 1 Tablespoon
solid light, in
with quality oil water or brine) Soy nuts 2 Tablespoons
MCT powder ½ Tablespoon Yellowtail 120g Sunflower seeds 1 Tablespoon
MCT oil 1 teaspoon Lamb, leg, chop, 90 - 120g
or lean roast Walnut 4 halves
Sour cream 2 Tablespoons Pork, tenderloin 90 - 120g
Sausage: varies
Shellfish (shrimp, 120g
crab, lobster,
clams, mussels,
oysters, scallops)
Turkey, white 90 - 120g
or dark meat
Venison/Game 120g
| 31FOOD
EXCHANGE LIST
CONDIMENTS LEGUMES
NUTS DAIRY
PROTEIN
Unlimited 1 serving = approx. 115 Low fat recommended.
calories, Carbs 22,5g, 1 serving = approx. 100
Protein 10,5g, Fat 1g calories, Carbs 12g,
Protein 8g, Fat 5g
Serving Serving
Blackstrap molasses Kefir, plain 1 cup
Beans (Black- ½ cup
Bone broth eyed, black, Milk 1 cup
Cacao (powder / nibs) cannellini,
Yogurt, plain, ½ cup
edamame,
Carob unsweetened full fat/
garbanzo, kidney,
Flavoured extracts (e.g. almond, vanilla) whole milk, Greek
lima, mung,
Garlic navy, pinto, etc.)
Ginger Bean soups, ¾ cup
homemade Allowed beverages
Herbs, all fresh or dried
Hummus 4 Tablespoons or Water
Horseradish ⅓ cup
Coffee/Espresso
Hot sauce (unsweetened) Lentils (brown, ½ cup cooked
green, red, Tea (Green/Rooibos/English)
Lemon
yellow, French) Caffeine-free herbal teas (mint,
Lime chamomile etc.)
Peas ½ cup cooked
Miso Sparkling water (unsweetened)
Chickpeas ½ cup cooked
Mustard
Allowed sweeteners
Salsa (unsweetened)
Stevia
Soy sauce / tamari Xylitol
Spices, all, fresh or dried (e.g. chili Erythritol
powder cardamom, cinnamon, cumin,
curry, garlic powder, ginger powder, onion
powder or flakes, paprika, pepper,
turmeric etc.)
Tomato sauce (unsweetened)
Vinegars (unsweetened)
Apple cider vinegar
Balsamic vinegar
Red wine or white wine vinegar
| 32SINCE 2004
BODY MAKEOVER
SUPPLEMENT
PLAN FOR WOMEN
ENHANCE YOUR WEIGHT LOSS RESULTS
PART OF SA’S MOST SUCCESSFUL
12-WEEK WEIGHT LOSS PROGRAM3-STEP
RAPID
FAT LOSS
SOLUTION
YOUR DAILY SUPPLEMENT PLAN
1 2 3
GET BURN TONE
LEANER MORE MORE
LOW-GI PROTEIN SHAKE THERMOGENIC FAT BURNER ADVANCED BODY TONER
| 34THERMOGENIC FAT BURNER
BURN MORE FAT.
FASTER.
DECREASE REDUCE FAT TARGET FAT ALL-DAY
BODY FAT BUILD-UP AREAS ENERGY
PhedraCut Lipo X Gold is a revolutionary weight loss aid, formulated with
proven and tested ingredients to accelerate thermogenesis, increase fat
breakdown and prevent fat storage.
| 35HIGH PROTEIN SLIMMING SHAKE
REDUCE
CRAVINGS AND
SLIM DOWN
FASTER.
Diet Fuel Ultralean is a low-GI, high protein shake with added Garcinia
Cambogia and Chromium to accelerate fat burning, maintain lean muscle
mass and keep you fuller for longer.
| 36CLA PURE 1000 SOFTGELS
TONE,
TIGHTEN AND
FIRM FASTER.
CLA Pure 1000 is a stimulant-free, highly bioavailable, pure form
of conjugated linoleic acid, rich in safflower oils, to help tone and
firm up your body.
| 37SINCE 2004
TRAINING
PLAN FOR WOMEN
STEP-BY-STEP PLAN TO HELP YOU
ACHIEVE YOUR GOALS
PART OF SA’S MOST SUCCESSFUL
12-WEEK WEIGHT LOSS PROGRAMI N T R O D U C T I O N
TRAINING SINCE 2004
PLAN
Congratulations on taking the first big step in
getting the body you want! We know what a big
decision and commitment it is to take on the Body Makeover
Challenge. This is why we will support you every step of the way.
WHY DO WE INCREASE TRAINING INTENSITY EVERY 4 WEEKS?
During the 3 different phases the training intensity will
continually increase and become more demanding.
This is important to ensure progression. We
do not want to over-train at the start of the
Challenge, and we do not want to under-train
at the end of the Challenge when you are most
capable. This is why we will use progression to
gradually push your body further without causing
burn-out.
| 39SINCE 2004
3 PHASES OF YOUR
12-WEEK
TRANSFORMATION
TRAINING PLAN
Training tips to look at during your
12-week ChallengePHASE 1
ADAPTATION:
WEEK 1- 4
TRAINING TIPS FOR PHASE 1:
Focus on doing the exercises correctly and efficiently. Exercises done
incorrectly shows no results, and can lead to injuries.
Focus on completing your training plan even if you have to do the exercises
slower or use lighter weights. This will be an important mind shift to make
early in the Challenge.
Do not adapt or improvise on your training plan. The sooner you establish the
habit, the better.
It is normal to struggle with the exercises in the start.
Ask for help – If you are uncertain of how an exercise should be performed,
look it up on YouTube or ask a trainer at your gym to assist you.
Hold yourself accountable – get a training partner or online community that
share the same challenges and interests as you.
Keep your heart rate up – The main goal of the training plan is to keep your
heart rate elevated to burn more fat and get you fitter. Do not rest for too
long or allow your heart rate to drop too low.
BEGINNER HIIT & RESISTANCE TRAINING
200 – 300 CALORIES PER DAY
YOUR ADAPTATION PHASE WEEKLY SCHEDULE:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Phase 1 30-minute jog Phase 1 30-minute jog Phase 1 30-minute jog
training or training or training or
plan - HIIT & 2 km run/walk plan - HIIT & 2 km run/walk plan - HIIT & 2 km run/walk
resistance or resistance or resistance or
training cardio exercise training cardio exercise training cardio exercise
SUNDAY
Rest & Stretch
| 41PHASE 1
HIIT
Complete all exercises in each round consecutively and rest between
rounds - Exercises must be performed at the highest intensity possible.
ROUND 1
1 SQUAT JUMPS: 2 LUNGE WITH KICK (R):
30 SECONDS 30 SECONDS
3 LUNGE WITH KICK (L): 4 PLANK:
30 SECONDS 30 SECONDS
1 MINUTE REST
| 42PHASE 1
HIIT
ROUND 2
1 HIGH KNEES: 2 BACKWARD LUNGE (R):
30 SECONDS 30 SECONDS
3 BACKWARD LUNGE (L): 4 NARROW GRIP PUSH UP:
30 SECONDS 30 SECONDS
90 SECONDS REST
| 43PHASE 1
HIIT
ROUND 3
1 JUMP LUNGES: 2 MOUNTAIN CLIMBERS:
30 SECONDS 30 SECONDS
ALTERNATE LEFT & RIGHT
3 JUMPING JACKS: 4 EXERCISE BALL CRUNCHES:
30 SECONDS 30 SECONDS
1 MINUTE REST
| 44PHASE 1
HIIT
ROUND 4
1 HIGH KNEES: 2 MOUNTAIN CLIMBERS:
30 SECONDS 30 SECONDS
ALTERNATE LEFT & RIGHT
3 JUMP LUNGES: 4 PLANK:
30 SECONDS 30 SECONDS
| 45PHASE 1
RESISTANCE TRAINING
Use light weights and complete the repetitions at a fast pace
Perform 3 sets x 12 - 15 reps on all exercises during week 1 & 2
Raise the intensity during week 3 & 4 and perform 4 sets x 16 reps on all exercises
20 second rest between sets
ARMS 1 BICEP CURLS: 2 TRICEP DIPS:
3 SETS | 12-15 REPS (WEEK 1-2) 3 SETS | 12-15 REPS (WEEK 1-2)
4 SETS | 16 REPS (WEEK 3-4) 4 SETS | 16 REPS (WEEK 3-4)
BACK
1 LOW BAR ROWS: 2 REVERSE FLYS:
3 SETS | 12-15 REPS (WEEK 1-2) 3 SETS | 12-15 REPS (WEEK 1-2)
4 SETS | 16 REPS (WEEK 3-4) 4 SETS | 16 REPS (WEEK 3-4)
SHOULDERS
1 FRONT RAISES: 2 LATERAL RAISES:
3 SETS | 12-15 REPS (WEEK 1-2) 3 SETS | 12-15 REPS (WEEK 1-2)
4 SETS | 16 REPS (WEEK 3-4) 4 SETS | 16 REPS (WEEK 3-4)
| 46PHASE 2
PROGRESSION:
WEEK 5-8
TRAINING TIPS FOR PHASE 2:
Stick to your training plan. Increase intensity and decrease rest where
indicated.
Keep your heart rate elevated.
Be cautious to add too many extra exercises to the training plan – You do not
want to over-train.
Start to implement more intense cardio exercises on your walk/ jog/ cardio
day to ensure maximum results.
Challenge yourself to see if you can follow your training and eating plan
without deviating once for a week.
BEGINNER HIIT & RESISTANCE TRAINING
300 – 400 CALORIES PER DAY
YOUR PROGRESSION PHASE WEEKLY SCHEDULE:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Phase 2 Phase 2 30-minute jog Phase 2 Phase 2 30-minute jog
Training Training or Training Training or
Plan - HIIT & Plan - HIIT & 2 km run/walk Plan- HIIT & Plan - HIIT & 2 km run/walk
resistance resistance or resistance resistance or
training training cardio exercise training training cardio exercise
SUNDAY
Rest & Stretch
| 47PHASE 2
HIIT Complete all exercises in each round consecutively and
rest between rounds - exercises must be performed with
high intensity.
ROUND 1
1 HIGH KNEES (FAST PACED): 2 EXERCISE BALL CRUNCHES:
45 SECONDS 45 SECONDS
3 JUMP LUNGES: 4 PLANK:
45 SECONDS 45 SECONDS
5 PUSH UP:
45 SECONDS
1 MINUTE REST | 48PHASE 2
HIIT
ROUND 2
1 SQUAT JUMPS: 2 MOUNTAIN CLIMBERS:
45 SECONDS 45 SECONDS
ALTERNATE LEFT & RIGHT
3 PUSH UPS: 4 PLANK:
45 SECONDS 45 SECONDS
90 SECONDS REST
| 49PHASE 2
HIIT
ROUND 3
1 BURPEES: 2 JUMP LUNGES:
45 SECONDS 45 SECONDS
3 HIGH KNEES (FAST PACED): 4 PUSH UP:
45 SECONDS 45 SECONDS
5 PLANK:
45 SECONDS
1 MINUTE REST
| 50PHASE 2
HIIT
ROUND 4
1 LUNGE WITH KICK (R): 2 LUNGE WITH KICK (L):
45 SECONDS 45 SECONDS
3 TRICEP DIPS: 4 PLANK:
45 SECONDS 45 SECONDS
| 51PHASE 2
RESISTANCE TRAINING
Use light weights and complete the repetitions at a fast pace
Perform 3 sets x 16 reps on all exercises during week 5 & 6
Raise the intensity during week 7 & 8 and perform 4 sets x 16 reps on all exercises
20 second rest between sets
ARMS 1 HAMMER CURLS: 2 BICEP CURLS:
3 SETS | 16 REPS (WEEK 5-6) 3 SETS | 16 REPS (WEEK 5-6)
4 SETS | 16 REPS (WEEK 7-8) 4 SETS | 16 REPS (WEEK 7-8)
BACK
1 SHRUGS: 2 REVERSE FLYS:
3 SETS | 16 REPS (WEEK 5-6) 3 SETS | 16 REPS (WEEK 5-6)
4 SETS | 16 REPS (WEEK 7-8) 4 SETS | 16 REPS (WEEK 7-8)
SHOULDERS
1 FRONT RAISES: 2 LATERAL RAISES:
3 SETS | 16 REPS (WEEK 5-6) 3 SETS | 16 REPS (WEEK 5-6)
4 SETS | 16 REPS (WEEK 7-8) 4 SETS | 16 REPS (WEEK 7-8)
| 52PHASE 3
MAXIMIZATION
& INTEGRATION:
WEEK 9-12
TRAINING TIPS FOR PHASE 3:
Finish strong – Keep up with the increased intensity to make a lasting
difference in your life.
Increase your exercise on walk/jog/cardio days even more and make sure
you challenge yourself.
Keep reminding yourself how far you have come.
Get enough rest and make sure to use supplements to support you.
BEGINNER HIIT & RESISTANCE TRAINING
400 – 500 CALORIES PER DAY
YOUR MAXIMIZATION & INTEGRATION PHASE
WEEKLY SCHEDULE:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Phase 3 Phase 3 30-minute jog Phase 3 Phase 3 30-minute jog
Training Training or Training Training or
Plan - HIIT & Plan - HIIT & 2 km run/walk Plan - HIIT & Plan - HIIT & 2 km run/walk
resistance resistance or resistance resistance or
training training cardio exercise training training cardio exercise
SUNDAY
Rest & Stretch
| 53PHASE 3
HIIT
Complete all exercises in each round consecutively and rest between
rounds - exercises must be performed with high intensity.
ROUND 1
1 SQUAT JUMPS: 2 TRICEP DIPS:
60 SECONDS 60 SECONDS
3 HIGH KNEES (FAST PACED): 4 MOUNTAIN CLIMBERS:
60 SECONDS 60 SECONDS
ALTERNATE LEFT & RIGHT
5 PUSH UPS:
60 SECONDS
45-60 SECONDS REST
| 54PHASE 3
HIIT
ROUND 2
1 JUMP LUNGES: 2 PLANK:
60 SECONDS 60 SECONDS
3 PUSH UPS: 4 JUMPING JACKS:
60 SECONDS 60 SECONDS
5 PLANK:
60 SECONDS
90 SECONDS REST
| 55PHASE 3
HIIT
ROUND 3
1 BURPEES: 2 LUNGE WITH KICK (ALTERNATE LEGS):
60 SECONDS 60 SECONDS
3 HIGH KNEES (FAST PACED): 4 PUSH UP:
60 SECONDS 60 SECONDS
5 TRICEP DIPS:
60 SECONDS
60 SECONDS REST
| 56PHASE 3
HIIT
ROUND 4
1 BURPEES: 2 PLANK:
60 SECONDS 60 SECONDS
3 PUSH UP: 4 MOUNTAIN CLIMBERS:
60 SECONDS 60 SECONDS
ALTERNATE LEFT & RIGHT
5 HIGH KNEES (SLOW PACE):
60 SECONDS
| 57PHASE 3
RESISTANCE TRAINING
Use light weights and complete the repetitions at a fast pace
Perform 3 sets x 16 reps on all exercises during week 9 & 10
Raise the intensity during week 11 & 12 and perform 4 sets x 16 reps on
all exercises
20 second rest between sets
ARMS
1 HAMMER CURLS: 2 BICEP CURLS: 3 TRICEP EXTENSIONS:
3 SETS | 16 REPS (WEEK 9-10) 3 SETS | 16 REPS (WEEK 9-10) 3 SETS | 16 REPS (WEEK 9-10)
4 SETS | 16 REPS (WEEK 11-12) 4 SETS | 16 REPS (WEEK 11-12) 4 SETS | 16 REPS (WEEK 11-12)
BACK
1 LAT PULLDOWN: 2 BENT OVER LOW ROW: 3 SHRUGS:
3 SETS | 16 REPS (WEEK 9-10) 3 SETS | 16 REPS (WEEK 9-10) 3 SETS | 16 REPS (WEEK 9-10)
4 SETS | 16 REPS (WEEK 11-12) 4 SETS | 16 REPS (WEEK 11-12) 4 SETS | 16 REPS (WEEK 11-12)
SHOULDERS
1 SHOULDER PRESS: 2 FRONT RAISES:
3 SETS | 16 REPS (WEEK 9-10) 3 SETS | 16 REPS (WEEK 9-10)
4 SETS | 16 REPS (WEEK 11-12) 4 SETS | 16 REPS (WEEK 11-12)
| 58SINCE 2004
LIFE AFTER
THE CHALLENGE
FOR MEN & WOMEN
Maintaining the healthy active lifestyle after the
12-week challenge.T H E N E X T S T E P
LIFE AFTER
THE BMC
SINCE 2004
Well done on completing
the Body Makeover 12-week Challenge!
It is important to continue this new, healthy and active lifestyle you
adapted to in the past 12 weeks, without a specific plan or challenge
going forward. You can do it! It is important for you to realise that you
will have to constantly put in the work to keep all your progress and
to improve what you have already accomplished. At this stage it is
important to remember that your workouts and eating plan will not be
as extreme as the regime that got you here. You have put in the hard
work and now it is time to maintain. Here are some tips on how to keep
the body you have worked so hard for:
Diet & nutrition: Maintaining a balanced and healthy diet is key to
keeping your new body. It is important that you keep implementing
everything you have learned during the Challenge. Stick to what you
have learned from your eating plan and avoid overindulging in
one sitting.
Target problem areas: You now have the opportunity to target the
areas you would like to improve even further. Whether it be building
size on your legs or chest or to just tone even further.
Try new exercise styles: Spice up your gym routine and try something
new. You have been working with a certain style for 3 months. It’s time
to see what else can get you motivated to work out. This will give your
system a break from your normal training plan.
| 60T H E N E X T S T E P
Tracking & planning: Keep track of your measurements and weight.
This is an easy way to make sure that you do not gain unwanted
weight without noticing it. Plan your exercise cycles and make sure to
have a training strategy that lasts at least 4 weeks.
Lower your frequency: When training for maintenance it is important
that you drop the frequency of your training. Train 3-5 times per week
and include resistance training that is low in weight and high in reps,
but also try to incorporate at least 2 exercises per muscle group that
you train for 8 reps on a medium to heavy weight. This will ensure that
hypertrophy continues in your muscles to fight muscle tissue loss.
Get the right supplements: Supplements will be as important
during the maintenance phase as they were during the Challenge.
Supplements will make it easier to maintain your weight and continue
with a healthy lifestyle. We recommend using BLUELAB TM 100%
WHEY, CLA PURE 1000 and ALL9TM AMINO to assist you during the
maintenance phase. XTS HYPERDRIVE pre-workout can also boost
motivation to train on days that you do not feel like exercising.
WORK H ARD,
DREAM BI G,
NEVER GI VE U P
| 61WE ARE
HERE
TO HELP
Get in contact with our team of experts for any
direct support & guidance during your weight loss journey.You can also read
