WEIGHT LOSS PROGRAM SA'S MOST SUCCESSFUL 12-WEEK - INTRODUCTION AND GUIDELINES - USN
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12 WEEK CHALLENGE
SA’S MOST SUCCESSFUL 12-WEEK
WEIGHT LOSS PROGRAM
INTRODUCTION AND GUIDELINES
W E L C O M E
DECIDE,
COMMIT
& 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 TO TRACK YOUR RESULTS
YOUR BODY
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
I N T R O D U C T I O N
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.
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 Planning is an essential Supplements are there to
motivate you and victories part of the weight loss support your weight loss
to keep your spirit up. It is journey and can make life goals. Using supplements
important to set small considerably easier. will support you on your
short-term goals and to Simple things like meal journey and will accelerate
celebrate them when you preparations and buying and maximize the results
reach them. These the right groceries go a of your hard work and
short-term goals serve as long way to support you in dedication.
progress markers along your journeyt
your 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 with
and commit to the plans certain things will have to planning. You need to
provided with the Body be restricted and others manage your day to
Makeover Challenge. This increased in your day-to-day ensure you make time for
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 go is key. You will still have to leads to people grabbing
hand-in-hand to deliver gather the self-discipline to the nearest convenience
optimal results. implement these plans and foods and can also lead to
follow them well. 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. Plan
involvement will ultimately your days around it and
keep you accountable and use the resources
will carry you through the provided specifically for
times when it gets hard. the Challenge. Make sure
you understand how the
training plan works and
that you are comfortable
with everything on the
eating plan.
I N T R O D U C T I O N
CONNECT
WITH US
Share your journey with us by following our
pages, using our hashtags and tagging us in
your posts. (@bodymakeoversa on Insta &
USN Body Makeover on FB)
Connect with like-minded individuals on the same journey
by following and engaging on our USN BODY MAKEOVER
CHALLENGE COMMUNITY Facebook page.
COMPLETE GUIDE ON
NUTRITION
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.
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.
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 & KILOJULES 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 kJN 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 nutrientsit
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.N 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.N 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.3 PHASES OF YOUR 12-WEEK TRANSFORMATION WHAT TO EXPEXT AND HOW YOUR BODY MAY REACT DURING THESE 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 to the This is a natural phase as your body
new training plan. Stiffness and soreness starts adapting to a calorie restricted
is caused by lactic acid build-up in your eating plan and new training program.
muscles, as well as microscopic tears in You will however start experiencing more
your muscles caused by exercise. Our energy, vigour and alertness as time
recommended supplements can assist progresses.
with faster recovery and reduced
soreness.
3 4
SLOW WEIGHT LOSS DUE TO POSSIBLE WEIGHT GAIN
BODY FLUIDS
You may lose little weight in the first two In the first two weeks you may
weeks as your body is still adapting. You experience inflammation in your sore
will progressively lose fat and retained muscles, which may increase the weight
fluids. It is normal for your body to show shown on the scale.
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.PHASE 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 and During this phase you should experience
hunger than during phase 1. This is due less fatigue as your body is used to the
to the increased intensity that burns eating plan and training at this time. You
energy faster. It is key that you do not should be able to fit your training into
deviate from your eating plan as this your normal day without taking too much
phase will demand more from your body. of a toll on you.
Sticking to the plan will accelerate your
fat loss.
3 4 5
SLIGHT SORENESS OVERALL INCREASED
& STIFFNESS FEELING OF MOTIVATION
FITNESS
You might experience You will begin to By this point you
a degree of soreness experience the benefits already know that you
and stiffness again due of getting more fit. can make it through
to the increased You will be able to this Challenge and you
intensity of the climb stairs easier, have already seen
program. This should walk further without some results. Let this
subside within a week. strain and perform motivate you to pick up
better for longer while your intensity and
training. commitment during
Phase 3.PHASE 3
MAXIMI4ATION
& 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
This phase will require that you give even
LEVELS
more during training. It will push you to
your limits and leave little chance for By this phase of the Challenge, you
rest. You have never been in a better should already see significant changes in
physical condition to challenge your body your fitness levels and your lean muscle
in a way that will make a lasting impact. mass. This is a good time to look back at
Completing the final phase of the yourself from week 1. Let this motivate
Challenge will also give you an inherent you to finish strong.
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 of the coming weeks.
struggle to remember phase 3 as your body Make sure you have
how you did things 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 the
your lifestyle. You are supplements and Body Makeover
now more educated to ensure you get enough Challenge.
make better choices rest.
for the future.HOW TO TAKE YOUR MEASUREMENTS TRACK YOUR PROGRESS WEEKLY
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.
Measure the circumference around your chest
1 2 1 or bust and your back, at the end of an exhale.
2 CHEST & BUST Measure tape should be under the armpits,
around your shoulder blades, and close to the
3 nipple line.
4
Measure the circumference around the smallest
3 WAIST point on your midsection, just above your navel,
while relaxing your stomach muscles.
5
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 cmHOW TO TAKE YOUR PHOTOGRAPHS GUIDELINES FOR YOUR ENTRY PHOTO
P H O T O G U I D E L I N E S
PHOTO GUIDELINES
1 Wear clothing that will emphasise your full body shape e.g. swimwear or
short ski-pants.
2 Do not wear any watches or jewellery.
3 Wear the same clothes in every photo.
4 Colour photo must be sharp and well defined.
5 Use a clear background - preferably white.
6 Maximum image upload size of 2MB.
7 Full body photo looking directly into the camera. Don’t pose, relax.
8 Copyrighted photos will not be accepted unless accompanied by a
“releaseof use” form.
9 Print out the posters supplied for Week 1 and Week 12 to take
your entry photos.
REMEMBER
5
4
to take a
FRONT PHOTO
and a
SIDE PHOTO
1
3 2
7
SIDE
FRON
TP H O T O G U I D E L I N E S
CORRECT AND WRONG
Take note that same guidelines below apply for side profile images
Straight from front with week 1 poster. No close up selfies. Image too cropped.
Background good. No low or high angles. Background too busy.
Full body, head to toe, straight angle. Do not pose.
Background good. Do not cut off your feet or head.
Angle acceptable, slighty from above. Avoid wearing loose or excessive
Background acceptable. amounts of clothes as it hides progress.PRINT THIS PAGE OUT AND TAKE WEEK 1 PHOTO IN HAND
12 WEEK CHALLENGEPRINT THIS PAGE OUT AND TAKE WEEK 12 PHOTO IN HAND
12 WEEK CHALLENGE12 WEEK CHALLENGE
SEVEN-DAY
EATING
PLAN FOR WOMEN
LOW CARB, HIGH FAT &
MODERATE PROTEIN
FAT LOSS EATING PLAN
12-WEEK WEIGHT-LOSS PROGRAMI N T R O D U C T I O N
KETOGENIC
EATING PLAN
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 maintain Ketosis.
WHAT YOU CAN EAT WHAT TO AVOID
Avocado, nuts, healthy oils Starchy vegetables
(including MCT oil) (pumpkin, butternut, carrots etc.)
Non-starchy vegetables Fruit
Protein such as red meat, Starches like grains and tubers
chicken, fish, eggs and cheese (potatoes, sweet potatoes 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.
This 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.P R E P A R A T I O N
KETOGENIC
MEAL PLAN
YOU SHOULD FOLLOW DO NOT FOLLOW
THIS EATING PLAN IF YOU: THIS EATING 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
Want to control your appetite better. such as fruits and wholegrain starches.
Feel sluggish and fatigued after eating Experience nausea, reflux or gout when
carbohydrates. consuming high amounts of fat.
Have tried multiple low-calorie meal Have any medical conditions that is
plans in an effort to lose weight but contraindicated.
failed (if you want to try a different Struggle with low blood sugar levels.
approach to weight loss).
Are able to control your blood sugar
levels better following a high fat, lowcarb
diet.
Always consult your health care practitioner when adjusting your diet,
especially if you have any health conditions or concerns or taking prescription medication.P 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.*
ACTIVATE KETOSIS
Kick-starts your day by increasing your metabolic rate
Activates fat-burning & elevate feel-good energy
Decreases appetite
SUGAR-FREE ALTERNATIVE
Carb-free and keto compatible sweetener
Low in kilojoules
1.5 g of collagen per teaspoon
FUEL KETOSIS
Decreases appetite & increases satiety
Helps meet daily fat intake requirements
FUEL KETOSIS
Provides the body with energy
Boosts the creation of ketones
Helps meet daily fat intake requirements
SUPPORT KETOSIS
Helps to neatralise the acidity of the stomach to maintain ketosis
Added L-glutamine to assist with muscle recovery
LOW CARB ENERGY SOURCE
Source of fat
Increase fat burning
Sustained energy
*Only effective when combined with a balanced, energy-restricted eating plan and regular physical activity.MONDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 tsp USN KETO ALKALINE POWDER
1-2 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
1-2 capsules USN KETO FAT BURN
LUNCH
Pan fried fish (120-150 g 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
15ml USN KETO MCT oil
SNACK
1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15 ml USN KETO MCT oil added
Green salad (lettuce, spinach, cabbage leaf mix),
cucumber, green beans (2 cups)
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)
15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.TUESDAY K E T O E A T I N G P L A N 30 MINUTES BEFORE BREAKFAST 1 tsp USN KETO ALKALINE POWDER 1-2 capsules USN KETO FAT BURN BREAKFAST Full cream or double cream unsweetened yoghurt (100 g) Add chia seeds & almond slivers mix (2 tbsp.) 15ml USN KETO MCT oil 30 MINUTES BEFORE LUNCH 1-2 capsules USN KETO FAT BURN LUNCH Beef strips (120-150 g raw weight), pan fried in olive oil Season with course pink Himalayan salt & herbs Broccoli & cauliflower, steamed (2 cups) ½ Avocado, served with course pink Himalayan salt 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 Beef mince (120-150 g raw weight), stir fried in olive oil Serve on cauli-rice (1 cup) Tomato, celery and herb bolognaise (1 cup) Sautéed green beans (½ cup) Add 15ml USN KETO MCT oil
WEDNESDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 tsp USN KETO ALKALINE POWDER
1-2 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
1-2 capsules USN KETO FAT BURN
LUNCH
Chicken strips (120-150 g raw weight),
pan fried in olive oil
Stir fried green beans & onions (1 cup)
Season with course pink Himalayan salt & herbs
15ml USN KETO MCT oil
SNACK
Roasted & salted nuts (50 g)
POST EXERCISE: Take 1 tsp of USN KETO Alkaline
Powder on an empty stomach
DINNER
Pan fried fish (120-150 g raw weight) in olive oil
with herb & course pink Himalayan salt seasoning
Braised cream spinach, tomato, bell peppers,
mushrooms (1 cup)
15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.THURSDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 tsp USN KETO ALKALINE POWDER
1-2 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
1-2 capsules USN KETO FAT BURN
LUNCH
Biltong, 50-70 g
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 (150 g 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.FRIDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 tsp USN KETO ALKALINE POWDER
1-2 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
1-2 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
15ml USN KETO MCT oil
SNACK
Roasted & salted nuts (50 g)
POST EXERCISE: Take 1 tsp of USN KETO Alkaline
Powder on an empty stomach
DINNER
Meatballs, 3 medium (120-150g)
Hubbard squash (1 cup cooked)
Braised cabbage (1 cup) in cumin & olive oil
15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.SATURDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 tsp USN KETO ALKALINE POWDER
BREAKFAST
Egg omelette: 2 large eggs, fill with swiss
chard & mushrooms
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
Roasted & salted nuts (50 g)
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)
Cucumber & feta salad with apple cider vinegar
15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.SUNDAY K E T O E A T I N G P L A N
30 MINUTES BEFORE BREAKFAST
1 tsp USN KETO ALKALINE POWDER
BREAKFAST
Smoked salmon (50-90 g)
Serve with 1 whole avocado & 4-5 cherry tomatoes
Season with course pink Himalayan salt
& herbs
LUNCH
Chicken strips (120-150 g raw), OR chicken breast
pan fried in olive oil & herbs
Stir fried vegetables (1 cup)
Add 15ml USN KETO MCT oil
SNACK
Roasted & salted nuts (50 g)
POST EXERCISE: Take 1 tsp of USN KETO Alkaline
Powder on an empty stomach
DINNER
Pan fried fish (120-150 g 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
15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.MONDAY - D A Y 1 TUESDAY - D A Y 2 WEDNESDAY - D A Y 3
30 MIN 1 tsp USN KETO Alkaline Powder 30 MIN 30 MIN
PRIOR TO PRIOR TO 1 tsp USN KETO Alkaline Powder PRIOR TO 1 tsp USN KETO Alkaline Powder
BREAKFAST 1-2 capsules USN KETO FAT BURN BREAKFAST BREAKFAST
1-3 capsules USN KETO FAT BURN 1-2 capsules USN KETO FAT BURN
Repeat day 1 OR
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,
KETO Season with course pink Himalayan salt & Tabasco
15ml USN KETO MCT oil
Add chia seeds & almond slivers mix (2 Tbsp)
Add 15ml USN KETO MCT oil
½ cup baby spinach
Pan fry in butter
BREAKFAST
15ml USN KETO MCT oil
BREAKFAST
BREAKFAST
KICK-START PLAN
30 MIN PRIOR
30 MIN PRIOR TO LUNCH 1-2 capsules USN KETO FAT BURN
TO LUNCH 1-2 capsules USN KETO FAT BURN
E AT I N G P L A N 30 MIN PRIOR
1-2 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
1 Serving USN KETO Meal Shake OR 1 Serving USN BlueLab™
SNACK
Whey with 15ml USN KETO MCT oil added SNACK Roasted & salted nuts (50g)
1 Serving USN KETO Meal Shake OR 1 Serving USN BlueLab™
SNACK
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
ACTIVATE KETOSIS FUEL KETOSIS SUPPORT KETOSIS Season with course pink Himalayan salt & herbs Pan fried fish (120-150g raw weight) in olive oil
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 mushrooms (1 cup)
DINNER
Stir fried vegetables (2 cups)
Sautéed green beans (½ cup)
DINNER
Add 15ml USN KETO MCT oil Add 15ml USN KETO MCT oil
THURSDAY - D A Y 4 FRIDAY - D A Y 5 SATURDAY - D A Y 6 SUNDAY - D A Y 7
30 MIN 1 tsp USN KETO Alkaline 30 MIN 1 tsp USN KETO Alkaline
30 MIN 30 MIN PRIOR TO PRIOR TO
PRIOR TO 1 tsp USN KETO Alkaline Powder PRIOR TO 1 tsp USN KETO Alkaline Powder BREAKFAST Powder BREAKFAST Powder
BREAKFAST BREAKFAST
1-2 capsules USN KETO FAT BURN 1-2 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 15ml USN KETO MCT oil
BREAKFAST
BREAKFAST
BREAKFAST
30 MIN PRIOR 30 MIN PRIOR
TO LUNCH TO LUNCH
30 MIN PRIOR 30 MIN PRIOR
TO LUNCH 1-2 capsules USN KETO FAT BURN TO LUNCH 1-2 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 15ml USN KETO MCT oil
Add 1 grated radish, 1 celery stick & 1 Tbsp chopped spring
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)
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™
Whey with 15ml USN KETO MCT oil added SNACK EXERCISE
Whey with 15ml USN KETO MCT oil added after exercise
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) 2 Chicken thighs (medium), roasted with skin dressing
½ Gem squash 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
Coleslaw with cabbage & celery (1 cup) with olive oil
DINNER
Cucumber & feta salad with apple cider vinegar
mayonnaise
Add 15ml USN KETO MCT oil
PAGE
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*STIMULANT-FREE DAYS:FOOD EXCHANGE LIST
NON-STARCHY NUTS
NUTS PROTEIN
VEGETABLES
1 serving approx. 105kJ 1 serving approx. 190kJ 1 serving approx. 630kJ
(25 calories) (45 calories) (150 calories)
Carbs 5g, Protein 1-2g Carbs 0g Carbs 0g
Fat 0g Protein 1g Protein 14g
Fat 5g Fat 1-9g
A serving of leafy greens is
about 2-3 cups. For all other
nonstarchy vegetables a
serving is ½ cup cooked or
1 cup raw.
Artichoke SERVING SERVING
Leeks
Arugula Almonds 6 White or dark meat 120 - 150g
Lettuce, all Almond butter 1 ½ Tbsp Eggs, whole 2
Asparagus
Brazil nuts 3 Egg whites 1 cup
Microgreens
Mushrooms Cashews 6 Fish:
Bok Choy Chia seeds 1 Tbsp - Salmon 100 - 120g
Okra Coconut, dried 1 ½ Tbsp - Hake & other white fish 100 - 120g
Broccoli Flaxseeds, ground 1 ½ Tbsp - Herring 100 - 120g
Onions Hazelnuts 5 - Mackerel 100 - 120g
Brussels sprouts Hemp seeds 1 Tbsp - Sardines 100 - 120g
Parsley Macadamia 3 3 - Trout 100 - 120g
Cabbage
Nut & seed butter ½ Tbsp - Tuna 120 - 150g
Peppers, all
Radicchio Peanuts 10 Canned, chunk light or
Cauliflower Pecan halves 4 solid light (in water or oil)
Radishes Pine nuts 1 Tbsp - Yellowtail 120 - 150g
Celeriac root Pistachios 16 Lamb:
Salsa Pumpkin seeds 1 Tbsp - Leg 90g
Celery Sesame seeds 1 Tbsp - Chop 90g
Scallions
Soy nuts 2 Tbsp - Lean roast 90g
Chard/Swiss chard
Sea vegetables Sunflower seeds 1 Tbsp - Liver 90g
Chives Walnut halves 4 Pork, tenderloin 90g
Shallots Sausage varies
Cilantro Shellfish: 120 - 150g
Cucumbers (shrimp, crab, lobster,
Spinach clams,mussels, oysters,
Eggplant scallops)
Sprouts, all
Turkey, white or dark 100 - 150g
Squash (delicta, pumpkin,
spaghetti, yellow, zucchini) meat
Escarole Venison/Game 100 - 150g
Tomato Bacon 2 slices 2 slices
Fennel Beef 100 - 150g
Turnips
Vegetables, fermented Cheese:
Greens (beet, collard, dandelion,
- Cottage ¾ cup
kale, mustard, turnip)
Water chestnuts - Feta 60g
- Goats cheese 60g
Horseradish
- Ricotta ⅓ cup
Watercress
KohlrabiFOOD EXCHANGE LIST
DAIRY FATS
NUTS & 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
Kefir, plain 1 cup MCT powder ½ Tbsp Cacao (powder/nibs)
Milk 1 cup MCT oil 1 Tsp Carob
Avocado 2 Tbsp Miso
Yoghurt:
Butter 1 Tbsp Blackstrap molasses
- Plain ½ cup ½ cup Coconut milk, regular Mustard (sugar free)
1 ½ Tbsp
- Unsweetened ½ cup Cream Bone broth
1 Tbsp
full fat/whole milk Cream cheese Salsa (unsweetened)
1 Tbsp
- Greek ½ cup ½ cup Flavoured extracts (e.g. almond, vanilla)
Cooking oils: 1 Tsp Garlic
Coconut (virgin),
grapeseed, olive, sesame Spice: all fresh or dried (e.g. chili powder
cardamom, cinnamon, cumin, curry, garlic
Salad Oils: 1 Tsp powder, ginger powder,
Almond, avocado, onion powder or flakes, paprika, pepper,
canola, flaxseeds, grape turmeric etc.)
seed, hemp seed, olive, Ginger
pumpkin seed, high-oleic
safflower and sunflower, Herbs: all fresh or dried
sesame, walnut Vinegars (unsweetened)
Horseradish
Olives, black or green 8 Apple cider vinegar
Hot sauce (unsweetened)
Salad dressing: Made 1 Tbsp Balsamic vinegar
with quality oil Lemon
Red wine or white wine vinegar
Lime
Liquid Amino acid
Allowed beverages:
Water
Coffee/Espresso
Tea (Green/Rooibos/English)
Caffeine-free herbal teas (mint,
chamomile, etc.)
Sparkling water (unsweetened)KETO SUPPLEMENT PLAN FOR WOMEN ENHANCE YOUR WEIGHT LOSS RESULTS YOUR 12-WEEK CHALLENGE
KETO
SOLUTION
YOUR DAILY SUPPLEMENT PLAN
ACTIVATE FUEL FUEL SUPPORT
KETOSIS KETOSIS KETOSIS KETOSIS
FAT BURN CAPSULES MEAL SHAKE MCT OIL ALKALINE POWDERKETO FAT BURN CAPSULES
FAT BURNING
CATALYST
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.KETO MCT OIL
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.KETO MCT OIL
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.KETO MCT OIL
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.12 WEEK CHALLENGE
TRAINING
PLAN FOR WOMEN
STEP-BY-STEP PLAN TO
ACHIEVE YOUR GOALS
12-WEEK WEIGHT LOSS PROGRAMI N T R O D U C T I O N TRAINING 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.
12 WEEK CHALLENGE
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 Plan. OR Training Plan. OR Training Plan. OR
HIIT & resistance 2km run/walk HIIT & resistance 2km run/walk HIIT & resistance 2km run/walk
training OR training OR training OR
Cardio exercise Cardio exercise Cardio exercise
SUNDAY
Rest & StretchPHASE 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 RESTPHASE 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 RESTPHASE 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 RESTPHASE 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 SECONDSPHASE 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)PHASE 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 Phase 2
Training Plan. Training Plan. OR Training Plan. Training Plan. Training Plan.
HIIT & resistance HIIT & resistance 2km run/walk HIIT & resistance HIIT & resistance HIIT & resistance
training training OR training training training
Cardio exercise
SUNDAY
Rest & StretchPHASE 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 RESTPHASE 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 RESTPHASE 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 RESTPHASE 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
PHASE 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)PHASE 3
MAXIMI4ATION
& 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 30 minute jog Phase 3 30 minute jog Phase 3 30 minute jog
Training Plan. OR Training Plan. OR Training Plan. OR
HIIT & resistance 2km run/walk HIIT & resistance 2km run/walk HIIT & resistance 2km run/walk
training OR training OR training OR
Cardio exercise Cardio exercise Cardio exercise
SUNDAY
Rest & StretchPHASE 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 RESTPHASE 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 RESTPHASE 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 RESTPHASE 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 SECONDSPHASE 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)LIFE
AFTER THE
CHALLENGE
FOR MEN & WOMEN
MAINTAINING A HEALTHY
ACTIVE LIFESTYLE AFTER
THE 12-WEEK CHALLENGET H E N E X T S T E P LIFE AFTER THE CHALLENGE Well done on completing the 12-week Body Makeover 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.
T H E N E X T S T E P 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. 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.
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