12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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SINCE 2004
SA’S MOST SUCCESSFUL
12-WEEK
WEIGHT LOSS PROGRAMME
|1
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.
|6
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
KETO EATING
PLAN FOR WOMEN
7-DAY LOW-CARB, HIGH-FAT
& MODERATE-PROTEIN EATING PLAN
PART OF SA’S MOST SUCCESSFUL
12-WEEK WEIGHT LOSS PROGRAMI N T R O D U C T I O N
KETOGENIC
EATING PLAN
SINCE 2004
The Keto eating plan is a very low-carb, high fat
plan with a moderate amount of protein. Around
75% of your total energy intake is from fat, 20%
from protein and only 5% is from carbohydrates. The
goal is to get your body into the metabolic state of Ketosis
and then maintain Ketosis.
THE EATING PLAN MAINLY CONSISTS OF FOOD SUCH AS:
Avocado, nuts, healthy oils (including MCT oil)
Non-starchy vegetables
Protein such as red meat, chicken, fish, eggs and cheese
YOU WILL BE REQUIRED TO AVOID OR LIMIT:
Fruit
Starches like grains and tubers (potatoes, sweet potatoes etc.)
Starchy vegetables (pumpkin, butternut, carrots etc.)
Beans and legumes
HOW DOES IT WORK & HOW DOES IT
HELP YOU LOSE WEIGHT?
Your body normally prefers to use glucose as the main energy source. When you restrict
your carbohydrate intake and increase your fat intake drastically, your body eventually
shifts from using glucose for energy to using fat for energy. Your body becomes more
efficient in using fat as energy. When your body then breaks down fat there is a by-product
that forms called Ketones. Your body will produce more and more Ketones and put your
body into a state of Ketosis. This happens over a few days.
The Keto eating plan helps you to lose weight by using fat as an energy source and
maintaining a state of Ketosis. This diet can also help with satiety and can have a beneficial
effect on your appetite. It is very important to be consistent with this meal plan and
maintain Ketosis. You should always follow a low carbohydrate intake as carbohydrates can
kick your body out of Ketosis. It will have a negative impact if your body needs to switch
back and forth between using glucose and fat for energy. Remember to maintain good
hydration levels by drinking enough fluids during the day.
| 20I N T R O D U C T I O N
KETOGENIC MEAL PLAN
SINCE 2004
YOU SHOULD FOLLOW THIS DO NOT FOLLOW THIS MEAL
MEAL PLAN IF YOU: PLAN IF YOU:
Prefer high fat, low-carb meals and Are not able to follow a low-carb, high
snacks and don’t mind cutting out fat diet and maintain Ketosis full time.
carbohydrates.
Enjoy having carbohydrate-rich foods
Have tried multiple low-calorie meal such as fruits and wholegrain starches.
plans in an effort to lose weight but
Experience nausea, reflux or gout when
failed (if you want to try a different
consuming high amounts of fat.
approach to weight loss).
Struggle with low blood sugar levels.
Feel sluggish and fatigued after eating
carbohydrates. Have any medical conditions that is
contraindicated.
Want to control your appetite better.
Are able to control your blood sugar
levels better following a high fat, low-
carb diet.
Always consult your healthcare practitioner when adjusting your diet, especially if you have
any health conditions or concerns or taking prescription medication.
| 21P R E P A R A T I O N
THE ROLE OF
SUPPLEMENTS IN
YOUR EATING PLAN
The biggest deciding factor in a Keto diet is the lifestyle commitment to consume enough
fats daily as the results will only appear if you can successfully keep your body in Ketosis.
The USN® KETO range may assist with your dietary needs to support your lifestyle,
successfully keep your body in Ketosis and rapidly increase the amount of fat you burn to
lose more weight.
ACTIVATE KETOSIS
Kick-starts your day by increasing your metabolic rate
Activates fat-burning & elevate feel-good energy
Decreases appetite
MAXIMIZE KETOSIS
Fuels your muscles & brain whilst on a low-carb diet
Activates Ketosis faster & reduce appetite
Your vital stamina & energy source that replaces energy from
carbs & sugars (glycogen)
FUEL KETOSIS
This fat fills you up and provides your body with energy
It boosts the creation of Ketones to be utilized as energy
Helps you stay in the fat-burning state of Ketosis
SUPPORT KETOSIS
Alkaline Powder helps to neutralize the acidity of the stomach
and allow the body to maintain the fat-as-fuel state
Added L-glutamine to assist with muscle recovery
PROTEIN SUPPORT & MUSCLE RECOVERY
Premium source of 23g high quality protein to maintain
required protein intake
BCAA for healing and repairing tissue, especially muscle
| 22MONDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER
1-3 capsules USN KETO FAT BURN
BREAKFAST
1-2 boiled eggs (Squash with fork & add MCT
oil)
Season with course pink Himalayan salt &
Tabasco
15ml USN KETO MCT oil
30 MINUTES BEFORE LUNCH
1-3 capsules USN KETO FAT BURN
LUNCH
Pan fried fish (120-150g raw weight) in olive oil with
herb & course pink Himalayan salt seasoning OR 1
tin tuna
Green salad (lettuce, spinach, cabbage leaf mix),
cucumber, green beans (2 cups)
Add mixed pumpkin & sunflower seeds (1 tbsp.) and
apple cider vinegar
Add 15ml USN KETO MCT oil
SNACK
1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15ml USN KETO MCT oil added
POST-EXERCISE
Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
DINNER
Chicken strips (120-150g raw weight), pan fried in
olive oil & herbs
Stir fried vegetables (2 cups)
Add 15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.
| 23TUESDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER
1-3 capsules USN KETO FAT BURN
BREAKFAST
Full cream or double cream unsweetened
yoghurt (100g)
Add chia seeds & almond slivers mix (2 tbsp.)
15ml USN KETO MCT oil
30 MINUTES BEFORE LUNCH
1-3 capsules USN KETO FAT BURN
LUNCH
Beef strips (120-150g raw weight), pan fried in olive oil
Season with course pink Himalayan salt & herbs
Broccoli & cauliflower, steamed (2 cups)
Add 15ml USN KETO MCT oil
½ Avocado, served with course pink Himalayan salt
and apple cider vinegar
SNACK
1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15ml USN KETO MCT oil added
POST-EXERCISE
Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
DINNER
Beef mince (120-150g raw weight), stir fried in olive oil
Season with course pink Himalayan salt & herbs
Serve on cauli-rice (1 cup)
Tomato, celery and herb bolognaise (1 cup)
Add 15ml USN KETO MCT oil
Sautéed green beans (½ cup)
Food images are for presentation purposes and may vary from actual eating plan.
| 24WEDNESDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER
1-3 capsules USN KETO FAT BURN
BREAKFAST
Egg scramble: 1-2 large eggs
½ cup baby spinach
Pan fry in butter
15ml USN KETO MCT oil
30 MINUTES BEFORE LUNCH
1-3 capsules USN KETO FAT BURN
LUNCH
Chicken strips (120-150g raw weight),
pan fried in olive oil
Season with course pink Himalayan salt & herbs
Stir fried green beans & onions (1 cup)
Add 15ml USN KETO MCT oil
SNACK
Roasted & salted nuts (50g)
POST-EXERCISE
Take 1 tsp of USN KETO Alkaline Powder on an
empty stomach
DINNER
Pan fried fish (120-150g raw weight) in olive oil
with herb & course pink Himalayan salt seasoning
Braised cream spinach, tomato, bell peppers,
mushrooms (1 cup)
Add 15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.
| 25THURSDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER
1-3 capsules USN KETO FAT BURN
BREAKFAST
1-2 boiled eggs (Squash with fork & add
MCT oil)
Season with course pink Himalayan salt &
Tabasco
15ml USN KETO MCT oil
30 MINUTES BEFORE LUNCH
1-3 capsules USN KETO FAT BURN
LUNCH
Biltong, 50-70g
Greek salad (2 cups) with olive oil dressing
(1 tbsp.) and apple cider vinegar
Add 15ml USN KETO MCT oil
SNACK
1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15ml USN KETO MCT oil added
POST-EXERCISE
Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
DINNER
Grilled lamb chops (150g raw weight with bone)
½ Gem squash
Serve with butter
Coleslaw with cabbage & celery (1 cup) with olive
oil mayonnaise
Add 15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.
| 26FRIDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER
1-3 capsules USN KETO FAT BURN
BREAKFAST
1-2 boiled eggs (Squash with fork & add
MCT oil)
Season with course pink Himalayan salt &
Tabasco
15ml USN KETO MCT oil
30 MINUTES BEFORE LUNCH
1-3 capsules USN KETO FAT BURN
LUNCH
Chicken drumsticks (2-3 medium) roasted with skin
Roasted baby marrow (1 cup) with parmesan (1 tbsp.)
Bell pepper & celery salad (1 cup)
Add olive oil/MCT & apple cider vinegar dressing
Add 15ml USN KETO MCT oil
SNACK
Roasted & salted nuts (50g)
POST-EXERCISE
Take 1 tsp of USN KETO Alkaline Powder on an
empty stomach after exercise
DINNER
Meatballs, 3 medium (120-150g)
Hubbard squash (1 cup cooked)
Add 15ml USN KETO MCT oil
Braised cabbage (1 cup) in cumin & olive oil
Food images are for presentation purposes and may vary from actual eating plan.
| 27SATURDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER
BREAKFAST
Egg omelette: 2 large eggs, fill with swiss
chard & mushrooms
Add 15ml USN KETO MCT oil
LUNCH
One tin tuna in water, drained
Add 2 tbsp. cream cheese & 1 tbsp. mayonnaise
Add 1 grated radish, 1 celery stick and 1 Tbsp
chopped spring onion & apple cider vinegar
2 seed crackers
Add 15ml USN KETO MCT oil
SNACK
1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15ml USN KETO MCT oil
added
POST-EXERCISE
Take 1 tsp of USN KETO Alkaline Powder on an empty
stomach
DINNER
2 Chicken thighs (medium), roasted with skin
Cauliflower mash (1 cup)
Add 15ml USN KETO MCT oil
Cucumber & feta salad with apple cider vinegar
Food images are for presentation purposes and may vary from actual eating plan.
| 28SUNDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER
BREAKFAST
Smoked salmon (50-90g)
Serve with 1 whole avocado & 4-5
cherry tomatoes
Season with course pink Himalayan salt
& herbs
LUNCH
Chicken strips (120-150g raw), OR chicken breast
pan fried in olive oil & herbs
Stir fried vegetables (1 cup)
Add 15ml USN KETO MCT oil
SNACK
1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15ml USN KETO MCT oil
added
POST-EXERCISE
Take 1 tsp of USN KETO Alkaline Powder on an empty
stomach
DINNER
Pan fried fish (120-150g portion raw) in
1 teaspoon olive oil with herb & course Himalayan salt seasoning
Greek salad (2 cups) with olive oil/MCT & apple cider vinegar
dressing
Add 15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.
| 29MONDAY - DAY 1 TUESDAY - DAY 2 WEDNESDAY - DAY 3
30 MIN
1 Scoop USN KETO BHB salts 1 Scoop USN KETO BHB salts 30 MIN
1 Scoop USN KETO BHB salts
30 MIN
PRIOR TO OR 1 tsp USN KETO Alkaline Powder PRIOR TO OR 1 tsp USN KETO Alkaline Powder PRIOR TO OR 1 tsp USN KETO Alkaline Powder
BREAKFAST BREAKFAST BREAKFAST
1-3 capsules USN KETO FAT BURN 1-3 capsules USN KETO FAT BURN 1-3 capsules USN KETO FAT BURN
Repeat day 1 OR
KETO 1-2 boiled eggs (Squash with fork & add USN MCT oil) Full cream or double cream unsweetened yoghurt (100g) Egg scramble: 1-2 large eggs,
Season with course pink Himalayan salt & Tabasco Add chia seeds & almond slivers mix (2 Tbsp) ½ cup baby spinach
15ml USN KETO MCT oil Add 15ml USN KETO MCT oil Pan fry in butter
BREAKFAST
15ml USN KETO MCT oil
BREAKFAST
BREAKFAST
KICK-START PLAN
30 MIN PRIOR
30 MIN PRIOR TO LUNCH 1-3 capsules USN KETO FAT BURN
TO LUNCH 1-3 capsules USN KETO FAT BURN
E AT I N G P L A N 30 MIN PRIOR
1-3 capsules USN KETO FAT BURN
TO LUNCH
FOR MEN & WOMEN Beef strips (120-150g raw weight), pan fried in olive oil
Pan fried fish (120-150g raw weight) in olive oil with herb & Season with course pink Himalayan salt & herbs
course pink Himalayan salt seasoning OR 1 tin tuna. Broccoli & cauliflower steamed (2 cups)
Green salad (lettuce, spinach, cabbage leaf mix), cucumber, Add 15ml USN KETO MCT oil Chicken strips (120-150g raw weight), pan fried in olive oil
LUNCH
green beans (2 cups) ½ Avocado, served with course pink Himalayan salt and apple Season with course pink Himalayan salt & herbs
Add mixed pumpkin & sunflower seeds (1 Tbsp) and apple cider vinegar Stir fried green beans & onions (1 cup)
LUNCH
LUNCH
cider vinegar Add 15ml USN KETO MCT oil
Add 15ml USN KETO MCT oil
SNACK
1 Serving USN KETO Meal Shake OR 1 Serving USN BlueLab™
Whey with 15ml USN KETO MCT oil added SNACK Roasted & salted nuts (50g)
SNACK
1 Serving USN KETO Meal Shake OR 1 Serving USN BlueLab™
Whey with 15ml USN KETO MCT oil added POST- Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
EXERCISE
after exercise POST- Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
EXERCISE
POST- Take 1 tsp of USN KETO Alkaline Powder on an empty stomach after exercise
EXERCISE
after exercise
Beef mince (120-150g raw weight), stir fried in olive oil
STEP 1 STEP 2 STEP 3 STEP 4
Season with course pink Himalayan salt & herbs Pan fried fish (120-150g raw weight) in olive oil
ACTIVATE KETOSIS MAXIMIZE KETOSIS FUEL KETOSIS SUPPORT KETOSIS
Serve on cauliflower rice (1 cup) with herb & course pink Himalayan salt seasoning
Chicken strips (120-150g raw weight), pan fried in olive oil &
Tomato, celery and herb bolognaise (1 cup) Braised spinach, tomato, bell peppers,
herbs
DINNER
Add 15ml USN KETO MCT oil
DINNER
YOUR 4-STEP KETO SOLUTION Stir fried vegetables (2 cups) mushrooms (1 cup)
Sautéed green beans (½ cup)
DINNER
Add 15ml USN KETO MCT oil Add 15ml USN KETO MCT oil
THURSDAY - DAY 4 FRIDAY - DAY 5 SATURDAY - DAY 6 SUNDAY - DAY 7
1 Scoop USN KETO BHB salts 1 Scoop USN KETO BHB salts 30 MIN 1 scoop USN KETO BHB salts OR 1 tsp USN KETO Alkaline 30 MIN 1 scoop USN KETO BHB salts OR 1 tsp USN KETO Alkaline
30 MIN 30 MIN PRIOR TO PRIOR TO
PRIOR TO OR 1 tsp USN KETO Alkaline Powder PRIOR TO OR 1 tsp USN KETO Alkaline Powder BREAKFAST Powder BREAKFAST Powder
BREAKFAST BREAKFAST
1-3 capsules USN KETO FAT BURN 1-3 capsules USN KETO FAT BURN
Egg omelette: 2 large eggs, Smoked salmon (50-90g)
1-2 boiled eggs (Squash with fork & add USN MCT oil) 1-2 boiled eggs (Squash with fork & add USN MCT oil) fill with swiss chard & mushrooms Serve with 1 whole avocado & 4-5 cherry tomatoes
Season with course pink Himalayan salt & Tabasco Season with course pink Himalayan salt & Tabasco 15ml USN KETO MCT oil Season with course pink Himalayan salt & herbs
BREAKFAST
15ml USN KETO MCT oil
BREAKFAST
15ml USN KETO MCT oil
BREAKFAST
BREAKFAST
30 MIN PRIOR 30 MIN PRIOR
TO LUNCH TO LUNCH
30 MIN PRIOR 30 MIN PRIOR
TO LUNCH 1-3 capsules USN KETO FAT BURN TO LUNCH 1-3 capsules USN KETO FAT BURN
1 tin tuna in water, drained Chicken strips (120-150g raw), OR chicken breast
Add 2 Tbsp cream cheese, pan fried in oilve oil & herbs
Chicken drumsticks (2-3 medium) roasted with skin 1 Tbsp mayonnaise Stir fried vegetables (1 cup)
LUNCH
Biltong, 50-70g Roasted baby marrow (1 cup) with parmesan (1 Tbsp) Add 1 grated radish, 1 celery stick & 1 Tbsp chopped spring Add 15ml USN KETO MCT oil
LUNCH
Greek salad (2 cups) with olive oil dressing (1 Tbsp) and apple Bell pepper & celery salad (1 cup) onion & apple cider vinegar
cider vinegar Add olive oil/MCT oil & apple cider vinegar dressing 2 seed crackers
LUNCH
LUNCH
Add 15ml USN KETO MCT oil Add 15ml USN KETO MCT oil 1 Serving USN KETO Meal Shake OR 1 Serving USN BlueLab™
Add 15ml USN KETO MCT oil SNACK
Whey with 15ml USN KETO MCT oil added
WEEKLY EATING PLAN
SNACK Roasted & salted nuts (50g)
SNACK
1 Serving USN KETO Meal Shake OR 1 Serving USN BlueLab™ POST- Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
SNACK
1 Serving USN KETO Meal Shake OR 1 Serving USN BlueLab™ EXERCISE
Whey with 15ml USN KETO MCT oil added after exercise
Whey with 15ml USN KETO MCT oil added
POST- Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
POST- Take 1 tsp of USN KETO Alkaline Powder on an empty stomach EXERCISE
after exercise Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
EXERCISE POST-
after exercise EXERCISE Pan fried fish (120-150g portion raw) in
after exercise
1 tsp olive oil with herb & course pink Himalayan salt seasoning
Meatballs, 3 medium (120-150g) Greek salad (2 cups) with olive oil/MCT oil & apple cider vinegar
Grilled lamb chops (150g raw weight with bone) Hubbard squash (1 cup cooked) dressing
½ Gem squash 2 Chicken thighs (medium), roasted with skin
Add 15ml USN KETO MCT oil
DINNER
Cauliflower mash (1 cup) Add 15ml USN KETO MCT oil
Serve with butter
DINNER
Braised cabbage (1 cup) in cumin & olive oil Add 15ml USN KETO MCT oil
DINNER
DINNER
Coleslaw with cabbage & celery (1 cup) with olive oil
mayonnaise Cucumber & feta salad with apple cider vinegar
Add 15ml USN KETO MCT oil
PAGE
PRINT
*STIMULANT-FREE DAYS: Your body may become desensitized to ingredients in USN KETO FAT BURN capsules and may slow down your metabolic process to compensate. In order to prevent this, and for the capsules to maintain full efficiency, it is
recommended to cycle your stimulant (caffeine) containing fat burner. Your body should maintain sensitivity, resulting in better weight loss results.FOOD EXCHANGE
LIST
NON-STARCHY NUTS PROTEIN
VEGETABLES
1 serving approx. 105kJ 1 serving approx. 190kJ 1 serving approx. 630kJ
(25 calories) (45 calories) (150 calories)
Carbs 5g Carbs 0g Carbs 0g
Protein 1-2g Protein 1g Protein 14g
Fat 0g Fat 5g Fat 1-9g
A serving of leafy greens is about
2-3 cups. For all other non-
starchy vegetables a serving is
½ cup cooked or 1 cup raw.
Artichoke Serving Serving
Leeks Almonds 6 Chicken,
Arugula Almond butter 1 ½ Tablespoon white or dark meat 120-150g
Lettuce, all Brazil nuts 3 Eggs, whole 2
Asparagus
Microgreens Cashews 6 Egg whites 1 cup
Mushrooms Chia seeds 1 Tablespoon Fish
Bok Choy Coconut, dried 1 ½ Tablespoon - Salmon 100-120g
Okra Flaxseeds, ground 1 ½ Tablespoon - Hake & other
Broccoli Hazelnuts 5 white fish 100-120g
Onions Hemp seeds 1 Tablespoon - Herring 100-120g
Brussels sprouts Macadamia 3 - Mackerel 100-120g
Parsley - Sardines 100-120g
Cabbage Nut & seed butter ½ Tablespoon
Peppers, all Peanuts 10 - Trout 100-120g
Radicchio Pecan halves 4 - Tuna
Cauliflower Pine nuts 1 Tablespoon Canned, chunk light or solid light
Radishes Pistachios 16 (in water or oil) 120-150g
Celeriac root Pumpkin seeds 1 Tablespoon - Yellowtail 120-150g
Salsa Sesame seeds 1 Tablespoon Lamb,
Celery - Leg 90g
Scallions Soy nuts 2 Tablespoons
Chard/Swiss chard Sunflower seeds 1 Tablespoon - Chop 90g
Sea vegetables Walnut halves 4 - Lean roast 90g
Chives - Liver 90g
Shallots Pork, tenderloin 90g
Cilantro Sausage varies
Cucumbers Shellfish
Spinach (shrimp, crab, lobster, clams,mussels,
Eggplant oysters, scallops) 120-150g
Sprouts, all
Squash (delicta, pumpkin, Turkey, white or
spaghetti, yellow, zucchini) dark meat 100-150g
Escarole Venison/Game 100-150g
Tomato Bacon 2 slices
Fennel Beef 100-150g
Turnips Cheese
Vegetables, fermented - Cottage ¾ cup
Greens (beet, collard, dandelion, - Feta 60g
kale, mustard, turnip)
Water chestnuts - Goats cheese 60g
Horseradish - Ricotta cup
Watercress
Kohlrabi
| 31FOOD EXCHANGE
LIST
DAIRY FATS & OILS CONDIMENTS
1 serving approx. 1 serving approx. 190kJ 1 serving approx. 630kJ
100-150 calories (45 calories) (150 calories)
Carbs 12g Carbs 0g Carbs 0g
Protein 8g Protein 0g Protein 14g
Fat 5-8g Fat 5g Fat 1-9g
Full Fat/ Full cream
recommended
Serving Serving Cacao (powder/nibs)
Kefir, plain 1 cup MCT powder ½ Tablespoon Carob
Milk 1 cup Miso
Yoghurt, MCT oil 1 teaspoon Blackstrap molasses
- Plain ½ cup Avocado 2 Tablespoons Mustard (sugar free)
- Unsweetened full fat/ Butter 1 Tablespoon Bone broth
whole milk ½ cup Coconut milk, regular 1 ½ Tablespoon Salsa (unsweetened)
- Greek ½ cup Flavoured extracts (e.g. almond,
Cream 1 teaspoon
vanilla)
Cream cheese 1 Tablespoon Garlic
Cooking oils: 1 teaspoon Spices, all fresh or dried (e.g. chili
Coconut (virgin), powder cardamom, cinnamon, cumin,
grapeseed, olive, curry, garlic powder, ginger powder,
sesame onion powder or flakes, paprika,
Salad Oils: 1 teaspoon pepper, turmeric etc.)
Almond, avocado, Ginger
canola, flaxseeds, Herbs, all fresh or dried
grape seed, Vinegars (unsweetened)
hemp seed, olive, Horseradish
pumpkin seed, Apple cider vinegar
high-oleic safflower Hot sauce (unsweetened)
and sunflower, Balsamic vinegar
sesame, walnut Lemon
Olives, black or green 8 Red wine or white wine vinegar
Salad dressing: 1 Tablespoon Lime
Made with quality Liquid Amino acid
oil
Allowed beverages
Water
Coffee/Espresso
Tea (Green/Rooibos/English)
Caffeine-free herbal teas (mint,
chamomile, etc.)
Sparkling water (unsweetened)
| 32SINCE 2004
SUPPLEMENT
PLAN FOR WOMEN
ENHANCE YOUR WEIGHT LOSS RESULTS
PART OF SA’S MOST SUCCESSFUL
12-WEEK WEIGHT LOSS PROGRAM4-STEP
KETO
SOLUTION
YOUR DAILY SUPPLEMENT PLAN
1 2 3 4
ACTIVATE MAXIMIZE FUEL SUPPORT
KETOSIS KETOSIS KETOSIS KETOSIS
FAT BURN CAPSULES BHB SALTS MCT OIL & MEAL SHAKE ALKALINE POWDER
| 34USN® KETO FAT BURN CAPSULES
STEP
ACTIVATE
1 KETOSIS
EXOGENOUS KETONES CATALYST
TO BURN FAT
APPETITE KETOSIS BURN^ GLUTEN FREE
Kick-start your day by increasing your metabolic rate to activate
fat-burning & elevate feel-good energy while decreasing appetite with
key thermogenic ingredients.
| 35USN® KETO BHB SALTS
STEP
MAXIMIZE
2 KETOSIS
CARB-FREE ENERGY
SOURCE
ENERGY KETOSIS BURN^ GLUTEN FREE
A breakthrough Ketone energy supplement to
fuel your muscles & brain whilst on a low-carb diet.
| 36USN® KETO MCT OIL
STEP
FUEL
3 KETOSIS
INCREASE FAT
UPTAKE TO BOOST
KETONE LEVELS
APPETITE KETOSIS BURN^ GLUTEN FREE
This fat fills you up and provides your body with energy. It boosts
the creation of Ketones to be utilized as energy. MCT OIL can help
you stay in the fat-burning state of Ketosis.
| 37USN® KETO MEAL SHAKE
STEP
FUEL
3 KETOSIS
KETOGENIC
FILLING SHAKE
ENERGY KETOSIS LEAN MUSCLE APPETITE
The Meal Shake is optimally formulated on the macronutrient
distribution most conducive to a KETO diet. This shake is ideal for
a snack replacement and will keep you feeling fuller for longer.
% OF
TOTAL
71% 21% 8%
ENERGY FAT PROTEIN CARBS
| 38USN® KETO ALKALINE POWDER
STEP
SUPPORT
4 KETOSIS
TO ASSIST WITH ACID &
ALKALINE BALANCE
pH
ENERGY pH BALANCE MUSCLE GLUTEN FREE
RECOVERY
A combination of tissue salts, minerals & seaweed to assist with the
body’s acid and alkaline balance. Added L-glutamine to assist with
muscle recovery. Alkaline Powder helps to neutralize the acidity of the
stomach and allow the body to maintain the fat-as-fuel state.
| 39SINCE 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 PROGRAM
| 40I 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.
| 41SINCE 2004
3 PHASES OF YOUR
12-WEEK
TRANSFORMATION
TRAINING PLAN
Training tips to look at during your
12-week Challenge
| 42PHASE 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
| 43PHASE 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
| 44PHASE 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
| 45PHASE 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
| 46PHASE 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
| 47PHASE 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)
| 48PHASE 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
| 49PHASE 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 | 50PHASE 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
| 51PHASE 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
| 52PHASE 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
| 53PHASE 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)
| 54PHASE 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
| 55PHASE 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
| 56PHASE 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
| 57PHASE 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
| 58PHASE 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
| 59PHASE 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)
| 60SINCE 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.
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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
| 63WE ARE
HERE
TO HELP
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