12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN

 
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12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
SINCE 2004

  SA’S MOST SUCCESSFUL

    12-WEEK
WEIGHT LOSS PROGRAMME
12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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

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12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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

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12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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.

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12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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.

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12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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.
12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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.

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12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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.

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12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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
12-WEEK WEIGHT LOSS PROGRAMME - SINCE 2004 - USN
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.

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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.

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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.

                                                                     | 12
SINCE 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.

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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                   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.

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PHASE 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.

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SINCE 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

                                                                                                                       | 18
SINCE 2004

   BODY
 MAKEOVER
EATING PLAN
          FOR WOMEN

 7-DAY LOW CALORIE, HIGH PROTEIN
      FAT LOSS EATING PLAN
      PART OF SA’S MOST SUCCESSFUL
  12-WEEK WEIGHT LOSS PROGRAM
I N T R O D U C T I O N

BODY
MAKEOVER
                                                              SINCE 2004

EATING PLAN
The Body Makeover Challenge eating plan is a
low calorie, high protein meal plan consisting of healthy,
simple meals that are easy to prepare. There are 3 meals and 2
snacks every day and shakes can also be used for your convenience to help
you reach your protein requirements.

HOW DOES IT WORK & HOW DOES IT
HELP YOU LOSE WEIGHT?
This eating plan is low in calories to help you achieve a negative energy balance and lose
weight. The calorie restriction is spread out over all the days so that you will consume
about the same amount of calories every day.

Protein is also well known for aiding in weight loss. Protein increases satiety to help you
feel fuller for longer, leading to a lower calorie intake. It also plays a role in maintaining and
increasing muscle mass to improve body composition. All these effects support a better
body composition with a lower body fat mass.

                               YOU SHOULD FOLLOW THIS MEAL PLAN IF YOU:

                                  Want to lose weight or maintain your weight loss.
                                  Prefer a high protein eating plan with a lower fat and
                                  carbohydrate content.
                                  Are looking for an easy meal plan to follow without
                                  too much hassle.
                                  Need regular meals/snacks during the day to maintain
                                  energy levels.
                                  Prefer to eat breakfast and enjoy having snacks.

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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.*

                                                       ACCELERATES THERMOGENESIS
                                                            Stimulates metabolism
                                                            Reduces appetite
                                                            Reduces fat storage
                                                            Provides feel-good energy

                                                       CURBS CRAVINGS
                                                            Suppresses appetite and helps to reduce cravings
                                                            between meals

                                                       LIMIT WATER RETENTION
                                                            Premium diuretic that helps to reduce water retention

                                                       REDUCES FAT ABSORPTION
                                                            Enhances slimming & toning
                                                            Prevents weight gain

                                                       SLIMMING SNACK REPLACEMENT
                                                         Stay fuller for longer
                                                         Reduces cravings
                                                         Source of fibre
                                                         Maintains lean muscle mass
                                                         High in protein for muscle recovery

*Only effective when combined with a balanced, energy-restricted eating plan and regular physical activity.
                                                                                                                    | 21
MONDAY               B O D Y   M A K E O V E R   E A T I N G   P L A N

                                               UPON WAKING UP
                                                 2 PhedraCut Lipo X Gold capsules
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               BREAKFAST
                                                 1 Egg & veggie muffin VIEW RECIPE
                                                 With/directly after breakfast: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                               1-2 scoops Diet Fuel Ultralean

                                               30 MIN PRIOR TO LUNCH
                                                 2 PhedraCut Lipo X Gold capsules
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               LUNCH
                                                 1 tin (170 g) tuna in brine, drained
                                                 1 gluten-free wrap
                                                 2 cups garden salad
                                                 With/directly after lunch: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                               30 g almonds

                                               30 MIN PRIOR TO DINNER
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               DINNER
                                                 Chicken, stir-fried (120 g raw)
                                                 2 cups stir-fry veg
                                                 1 tbsp. Extra Virgin Olive Oil
                                                 With/directly after dinner: 1-2 CLA Pure 1000 capsules

*Do not exceed usage for longer than 2 weeks
                                                                                                             | 22
TUESDAY               B O D Y   M A K E O V E R   E A T I N G   P L A N

                                               UPON WAKING UP
                                                 2 PhedraCut Lipo X Gold capsules
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               BREAKFAST
                                                 2 scoops Diet Fuel Ultralean blended with water or skim milk
                                                 Add cinnamon or unsweetened cocoa to taste
                                                 With/directly after breakfast: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                               1-2 scoops Diet Fuel Ultralean

                                               30 MIN PRIOR TO LUNCH
                                                 2 PhedraCut Lipo X Gold capsules
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               LUNCH
                                                 Chicken, grilled (120 g raw) grilled and sliced into strips, seasoned
                                                 with pink Himalayan salt
                                                 2 cups green salad
                                                 With/directly after lunch: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                                 30 g lean biltong

                                               30 MIN PRIOR TO DINNER
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               DINNER
                                                 Lean red meat, grilled (120 g raw)
                                                 2 cups steamed broccoli and cauliflower
                                                 With/directly after dinner: 1-2 CLA Pure 1000 capsules

*Do not exceed usage for longer than 2 weeks
                                                                                                                         | 23
WEDNESDAY                                     B O D Y   M A K E O V E R   E A T I N G   P L A N

                                               UPON WAKING UP
                                                 2 PhedraCut Lipo X Gold capsules
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               BREAKFAST
                                                 2 boiled eggs, seasoned with pink Himalayan salt
                                                 Grilled small tomato or 5 cherry tomatoes
                                                 With/directly after breakfast: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                               1-2 scoops Diet Fuel Ultralean

                                               30 MIN PRIOR TO LUNCH
                                                 2 PhedraCut Lipo X Gold capsules
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               LUNCH
                                               Biltong and avo salad:
                                                  2 cups green salad
                                                  45 g biltong
                                                  ½ an avocado
                                                  With/directly after lunch: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                                 2 rice cakes or 3 seed crackers
                                                 ¼ cup fat free cottage cheese

                                               30 MIN PRIOR TO DINNER
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               DINNER
                                                 Hake, grilled (150 g raw), seasoned with pink Himalayan salt
                                                 ½ cup butternut and 1 cup brussels sprouts, oven roasted
                                                 With/directly after dinner: 1-2 CLA Pure 1000 capsules

*Do not exceed usage for longer than 2 weeks
                                                                                                                | 24
THURSDAY                        B O D Y   M A K E O V E R   E A T I N G   P L A N

                                               UPON WAKING UP
                                                 2 PhedraCut Lipo X Gold capsules
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               BREAKFAST
                                                 2 scoops Diet Fuel Ultralean blended with water or skim milk
                                                 Add cinnamon or unsweetened cocoa to taste
                                                 10 Almonds
                                                 With/directly after breakfast: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                               1-2 scoops Diet Fuel Ultralean

                                               30 MIN PRIOR TO LUNCH
                                                 2 PhedraCut Lipo X Gold capsules
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               LUNCH
                                                 1 tin (170 g) tuna in brine, drained
                                                 30 g feta cheese
                                                 2 cups garden salad
                                                 With/directly after lunch: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                                 1 Diet Fuel Bar

                                               30 MIN PRIOR TO DINNER
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               DINNER
                                                 Pork chop, grilled with excess fat trimmed (120 g raw)
                                                 2 cups steamed green veg
                                                 With/directly after dinner: 1-2 CLA Pure 1000 capsules

*Do not exceed usage for longer than 2 weeks
                                                                                                                | 25
FRIDAY  B O D Y   M A K E O V E R   E A T I N G   P L A N

                                               UPON WAKING UP
                                                 2 PhedraCut Lipo X Gold capsules
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               BREAKFAST
                                                 2 scrambled eggs, seasoned with pink Himalayan salt
                                                 2 rice cakes
                                                 With/directly after breakfast: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                               1-2 scoops Diet Fuel Ultralean

                                               30 MIN PRIOR TO LUNCH
                                                 2 PhedraCut Lipo X Gold capsules
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               LUNCH
                                                 White fish, grilled (150 g raw), seasoned with pink Himalayan salt
                                                 2 cups steamed green veg
                                                 With/directly after lunch: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                                 Cucumber sticks
                                                 ⅓ cup Hummus

                                               30 MIN PRIOR TO DINNER
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*

                                               DINNER
                                               Bunless burger:
                                                 Beef burger patty, grilled (100 g raw)
                                                 Lettuce, tomato, cucumber
                                                 With/directly after dinner: 1-2 CLA Pure 1000 capsules

*Do not exceed usage for longer than 2 weeks
                                                                                                                      | 26
SATURDAY                       B O D Y   M A K E O V E R   E A T I N G   P L A N

                                               UPON WAKING UP
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*
                                                 2 PhedraCut Lipo X Night capsules (optional)

                                               BREAKFAST
                                                 2 scoops Diet Fuel Ultralean blended with water or skim milk
                                                 Add cinnamon or unsweetened cocoa to taste
                                                 With/directly after breakfast: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                               1-2 scoops Diet Fuel Ultralean

                                               30 MIN PRIOR TO LUNCH
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*
                                                 2 PhedraCut Lipo X Night capsules (optional)

                                               LUNCH
                                                 Lean red meat, grilled (120 g raw)
                                                 2 cups garden salad
                                                 With/directly after lunch: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                                 ½ cup berries
                                                 150 g plain, low fat yogurt

                                               30 MIN PRIOR TO DINNER
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*
                                                 2 PhedraCut Lipo X Night capsules (optional)

                                               DINNER
                                                 Chicken, steamed (120 g raw), seasoned with pink
                                                 Himalayan salt
                                                 1 cup oven roasted mixed veg and 1 cup cauli-rice VIEW RECIPE
                                                 With/directly after dinner: 1-2 CLA Pure 1000 capsules

*Do not exceed usage for longer than 2 weeks
                                                                                                                 | 27
SUNDAY           B O D Y   M A K E O V E R   E A T I N G   P L A N

                                               UPON WAKING UP
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*
                                                 2 PhedraCut Lipo X Night capsules (optional)

                                               BREAKFAST
                                                 Omelette made with whole egg, 2 egg whites
                                                 Add 1 cup spinach and ½ cup mushrooms
                                                 With/directly after breakfast: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                                 1-2 scoops Diet Fuel Ultralean

                                               30 MIN PRIOR TO LUNCH
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*
                                                 2 PhedraCut Lipo X Night capsules (optional)

                                               LUNCH
                                                 Chicken, grilled (120 g raw), seasoned with pink
                                                 Himalayan salt
                                                 2 grilled vegetable skewers
                                                 With/directly after lunch: 1-2 CLA Pure 1000 capsules

                                               SNACK
                                                 2 rice cakes or 3 seed crackers
                                                 ¼ cup fat free cottage cheese

                                               30 MIN PRIOR TO DINNER
                                                 1 PhedraCut Crave X capsule
                                                 2 PhedraCut Water X capsules*
                                                 2 PhedraCut Lipo X Night capsules (optional)

                                               DINNER
                                                 White fish, grilled (150 g raw), seasoned with pink
                                                 Himalayan salt
                                                 2 cups steamed green leafy veg
                                                 ½ an avocado
                                                 With/directly after dinner: 1-2 CLA Pure 1000 capsules

*Do not exceed usage for longer than 2 weeks
                                                                                                             | 28
LOW CALORIE                                                                                                                YOUR 3 STEP
                                                                                                                                                                                               LOW CALORIE FAT
                                                                         E AT I N G P L A N F O R W O M E N
                                                                                                                                                                                                 LOSS SOLUTION
                                                                                                                                                                                                                                            1. BURN FAT    2. GET LEAN 3. TONE MORE

                                    MONDAY                           TUESDAY                            WEDNESDAY                                THURSDAY                                   FRIDAY                             SATURDAY                           SUNDAY
                                                                                        1 Large glass of luke warm water. Add a splash of freshly squeezed lemon or unsweetened lemon juice concentrate.
                             2 PhedraCut Lipo X Gold           2 PhedraCut Lipo X Gold               2 PhedraCut Lipo X Gold                2 PhedraCut Lipo X Gold               2 PhedraCut Lipo X Gold                1 PhedraCut Crave X capsule       1 PhedraCut Crave X capsule
                             capsules                          capsules                              capsules                               capsules                              capsules                               2 PhedraCut Water X capsules*     2 PhedraCut Water X capsules*

UPON
WAKING
UP:
                             1 PhedraCut Crave X capsule       1 PhedraCut Crave X capsule           1 PhedraCut Crave X capsule            1 PhedraCut Crave X capsule           1 PhedraCut Crave X capsule            2 PhedraCut Lipo X Night          2 PhedraCut Lipo X Night
                             2 PhedraCut Water X capsules*     2 PhedraCut Water X capsules*         2 PhedraCut Water X capsules*          2 PhedraCut Water X capsules*         2 PhedraCut Water X capsules*          capsules (optional)               capsules (optional)

                             With/directly after breakfast:    With/directly after breakfast:        With/directly after breakfast:        With/directly after breakfast:         With/directly after breakfast:         With/directly after breakfast:    With/directly after breakfast:
                             1-2 CLA Pure 1000 capsules        1-2 CLA Pure 1000 capsules            1-2 CLA Pure 1000 capsules            1-2 CLA Pure 1000 capsules             1-2 CLA Pure 1000 capsules             1-2 CLA Pure 1000 capsules        1-2 CLA Pure 1000 capsules
                             1 Egg & veggie muffin             2 Scoops Diet Fuel Ultralean          2 boiled eggs, seasoned with          2 Scoops Diet Fuel Ultralean           2 scrambled eggs, seasoned             2 scoops Diet Fuel Ultralean      Omelette made with whole egg,
                                                               blended with water or skim milk       pink Himalayan salt                   blended with water or skim milk        with pink Himalayan salt               blended with water or skim milk   2 egg whites
                                                               Add cinnamon or unsweetened           Grilled small tomato or 5 cherry      Add cinnamon or unsweetened            2 rice cakes                           Add cinnamon or unsweetened       Add 1 cup spinach and ½ cup
                                                               cocoa to taste                        tomatoes                              cocoa to taste                                                                cocoa to taste                    mushrooms
                                                                                                                                           10 Almonds

 BREAKFAST
                             1 Scoop Diet Fuel Ultralean       1-2 scoops Diet Fuel Ultralean        1 - 2 scoops Diet Fuel Ultralean       1-2 scoops Diet Fuel Ultralean        1-2 scoops Diet Fuel Ultralean         1-2 scoops Diet Fuel Ultralean    1-2 scoops Diet Fuel Ultralean

  SNACK
                             2 PhedraCut Lipo X Gold           2 PhedraCut Lipo X Gold               2 PhedraCut Lipo X Gold               2 PhedraCut Lipo X Gold                2 PhedraCut Lipo X Gold                1 PhedraCut Crave X capsule       1 PhedraCut Crave X capsule
                             capsules                          capsules                              capsules                              capsules                               capsules                               2 PhedraCut Water X capsules*     2 PhedraCut Water X capsules*
                             1 PhedraCut Crave X capsule       1 PhedraCut Crave X capsule           1 PhedraCut Crave X capsule           1 PhedraCut Crave X capsule            1 PhedraCut Crave X capsule            2 PhedraCut Lipo X Night          2 PhedraCut Lipo X Night

30 MIN
PRIOR TO
LUNCH:
                             2 PhedraCut Water X capsules*     2 PhedraCut Water X capsules*         2 PhedraCut Water X capsules*         2 PhedraCut Water X capsules*          2 PhedraCut Water X capsules*          capsules (optional)               capsules (optional)

                             With/directly after lunch:        With/directly after lunch:            With/directly after lunch:            With/directly after lunch:             With/directly after lunch:             With/directly after lunch:        With/directly after lunch:
                             1-2 CLA Pure 1000 capsules        1-2 CLA Pure 1000 capsules            1-2 CLA Pure 1000 capsules            1-2 CLA Pure 1000 capsules             1-2 CLA Pure 1000 capsules             1-2 CLA Pure 1000 capsules        1-2 CLA Pure 1000 capsules
                             1 tin (170 g) tuna in brine,      Chicken, grilled (120 g raw)          Biltong and avo salad:                1 tin (170 g) tuna in brine,           White fish, grilled (150 g raw),       Lean red meat, grilled            Chicken, grilled (120 g raw),
                             drained                           grilled and sliced into strips,       2 cups green salad                    drained                                seasoned with pink Himalayan           (120 g raw)                       seasoned with pink Himalayan
                             1 gluten-free wrap                seasoned with pink Himalayan          45 g biltong                          30 g Feta cheese                       salt                                   2 cups garden salad               salt

 LUNCH
                             2 cups garden salad               salt                                  ½ an avocado                          2 cups garden salad                    2 cups steamed green veg                                                 2 grilled vegetable skewers
                                                               2 cups green salad

                             30 g almonds                      30 g lean biltong                     2 rice cakes or 3 seed crackers        1 Diet Fuel Bar                       Cucumber sticks                        ½ cup berries                     2 rice cakes or 3 seed crackers
                                                                                                     ¼ cup fat free cottage cheese                                                ⅓ cup Hummus                           150 g plain, low fat yogurt       ¼ cup fat free cottage cheese

  SNACK
                                                                                                                                                                                                                         1 PhedraCut Crave X capsule       1 PhedraCut Crave X capsule
                             1 PhedraCut Crave X capsule       1 PhedraCut Crave X capsule           1 PhedraCut Crave X capsule           1 PhedraCut Crave X capsule            1 PhedraCut Crave X capsule            2 PhedraCut Water X capsules*     2 PhedraCut Water X capsules*
                                                                                                                                                                                                                                                                                              WEEKLY EATING PLAN

                             2 PhedraCut Water X capsules*     2 PhedraCut Water X capsules*         2 PhedraCut Water X capsules*         2 PhedraCut Water X capsules*          2 PhedraCut Water X capsules*          2 PhedraCut Lipo X Night          2 PhedraCut Lipo X Night

30 MIN
PRIOR TO
DINNER:
                                                                                                                                                                                                                         capsules (optional)               capsules (optional)

                             With/directly after dinner:       With/directly after dinner:           With/directly after dinner:            With/directly after dinner:           With/directly after dinner:            With/directly after dinner:       With/directly after dinner:
                             1-2 CLA Pure 1000 capsules        1-2 CLA Pure 1000 capsules            1-2 CLA Pure 1000 capsules             1-2 CLA Pure 1000 capsules            1-2 CLA Pure 1000 capsules             1-2 CLA Pure 1000 capsules        1-2 CLA Pure 1000 capsules
                             Chicken, stir-fried (120 g raw)   Lean red meat, grilled (120 g         Hake, grilled (150 g raw),             Pork chop, grilled with excess        Bunless burger:                        Chicken, steamed (120 g raw),     White fish, grilled (150 g raw),
                             2 cups stir-fry veg               raw)                                  seasoned with pink Himalayan           fat trimmed (120 g raw)               Beef burger patty, grilled             seasoned with pink Himalayan      seasoned with pink Himalayan
                             1 tbsp. Extra Virgin Olive Oil    2 cups steamed broccoli and           salt                                   2 cups steamed green veg              (100 g raw)                            salt                              salt

DINNER
                                                               cauliflower                           ½ cup butternut and 1 cup                                                    Lettuce, tomato, cucumber              1 cup oven roasted mixed veg      2 cups steamed green leafy veg

      (NO LATER THAN 8 PM)
                                                                                                     brussels sprouts, oven roasted                                                                                      and 1 cup cauli-rice              ½ an avocado
                                                                                                                                                                                                                                                                                                PAGE
                                                                                                                                                                                                                                                                                                PRINT

                                                                                   Meals are interchangeable within each meal category, example breakfast, lunch and supper. | *Do not exceed usage for more longer than 2 weeks
FOOD
  EXCHANGE LIST
NON-STARCHY                               FRUITS
                                          NUTS                         STARCHES
                                                                       PROTEIN
VEGETABLES
A serving of leafy greens                 1 serving = approx.          1 serving = approx.
is about 2-3 cups. For                    60-120 calories,             70-140 calories,
all other non-starchy                     Carbs 15-30g, Protein 0g,    Carbs 15-30g,
vegetables, one serving                   Fat 0g                       Protein 3-6g, Fat 0g
is ½ cup cooked or 1 cup
raw vegetables. 1 serving
= approx. 25 calories,
Carbs 5g, Protein 1-2g,
Fat 0g
Artichoke                                                 Serving     		                Serving
Asparagus                                 Blackberries    ¾ cup       Wholewheat wrap   1 (20cm)
Bamboo shoots                             Boysenberries   ¾ cup       Quinoa            ½ cup cooked
Bok Choy                                  Cranberries,                Butternut         1 cup cooked
Broccoli                                  unsweetened     ½ cup       Pumpkin           ¾ - 1 cup
Brussels sprouts                          Loganberries    ¾ cup                         cooked
Cabbage                                   Raspberries     1 cup       Sweet potato      ½ cup cooked
Carrots                                   Strawberries    1 ¼ cup     100% rye bread    1 slice (20g)
Cauliflower                               Apple           1 small     Rice cakes        2 rice cakes
Celery                                    Plum            1 small     Oats              ⅓ cup
Chard / Swiss chard                       Naartjie        1 small                       uncooked
Chives                                    Orange          1 small
Coriander                                 Grapefruit      1 medium
Cucumber
Eggplant
Fennel
Green beans
Greens (beet, collard, dandelion, kale,
mustard, turnip)
Horseradish
Leeks
Lettuce, all
Microgreens
Mushrooms
Okra
Onions
Parsley
Peppers, all
Radishes
Rocket
Salsa
Sea vegetables
Snap peas, snow peas
Spinach
Spring Onions
Sprouts, all
Squash (delicta, pumpkin, spaghetti,
yellow, zucchini)
Tomato
Turnips
Vegetables, fermented
Watercress

                                                                                                  | 30
FOOD
      EXCHANGE LIST
   FATS & OILS                               PROTEIN
                                             NUTS                                 NUTS
                                                                                  PROTEIN
   1 serving = approx.                      1 serving = approx.                   1 serving = approx.
   45 calories, Carbs 0g,                   150-220 calories, Carbs               45 calories, Carbs 0g,
   Protein 0g, Fat 5g                       0g, Protein 14-28g,                   Protein 1g, Fat 5g
                                            Fat 1-9g

                                                                  Serving
                           Serving          Animal proteins:                                         Serving
Avocado                    2 Tablespoons    Bacon                 2 slices       Almonds             6
Butter                     1 teaspoon       Beef                  90 - 120g      Almond butter       1 ½ Tablespoon
                                            Cheese
Coconut milk, regular      1 ½ Tablespoon   Cottage               ½ cup          Brazil nuts         3
Cream                      1 teaspoon       Feta                  60g            Cashews             6
                                            Goats cheese          60g
Cream cheese               1 Tablespoon     Mozzarella            60g or ½ cup   Chia Seeds          1 Tablespoon
Oils, cooking: coconut     1 teaspoon                             shredded       Coconut, dried      1 ½ Tablespoon
(virgin), grapeseed, ex-                    Ricotta               ⅓ cup          Flaxseeds, ground   1 ½ Tablespoon
tra virgin olive, sesame                    Chicken, white or     90 - 120g
Oils, salad: Almond,   1 teaspoon           dark meat                            Hazelnuts           5
avocado, canola,                            Eggs, whole           2              Hemp seeds          1 Tablespoon
flaxseeds, grapeseed,                       Egg whites            1 cup
hempseed, olive, pump-                      Fish                                 Macadamia           3
kin seed, high-oleic                        Hake and white fish   150g           Nut & seed butter   ½ Tablespoon
safflower and sunflow-                      Herring               90 - 120g
er, sesame, walnut                                                               Peanuts             10
                                            Mackerel              90g
Mayonnaise (unsweet-       1 teaspoon       Salmon                90 - 120g      Pecan halves        4
ened – made with                            Sardines              90 - 120g      Pine nuts           1 Tablespoon
avocado, grapeseed or                       (in water or oil)
olive oil)                                  Trout                 120g           Pistachios          16
Olives, black or green     8                Tuna, canned          120g           Pumpkin seeds       1 Tablespoon
                                            (chunk light or
Salad dressing made        1 Tablespoon                                          Sesame seeds        1 Tablespoon
                                            solid light, in
with quality oil                            water or brine)                      Soy nuts            2 Tablespoons
MCT powder                 ½ Tablespoon     Yellowtail            120g           Sunflower seeds     1 Tablespoon
MCT oil                    1 teaspoon       Lamb, leg, chop,      90 - 120g
                                            or lean roast                        Walnut              4 halves
Sour cream                 2 Tablespoons    Pork, tenderloin      90 - 120g
                                            Sausage: varies
                                            Shellfish (shrimp,    120g
                                            crab, lobster,
                                            clams, mussels,
                                            oysters, scallops)
                                            Turkey, white         90 - 120g
                                            or dark meat
                                            Venison/Game          120g

                                                                                                                | 31
FOOD
       EXCHANGE LIST
  CONDIMENTS                                 LEGUMES
                                             NUTS                                  DAIRY
                                                                                   PROTEIN
  Unlimited                                  1 serving = approx. 115               Low fat recommended.
                                             calories, Carbs 22,5g,                1 serving = approx. 100
                                             Protein 10,5g, Fat 1g                 calories, Carbs 12g,
                                                                                   Protein 8g, Fat 5g

                                                               Serving                                       Serving
Blackstrap molasses                                                               Kefir, plain               1 cup
                                             Beans (Black-      ½ cup
Bone broth                                   eyed, black,                         Milk                       1 cup
Cacao (powder / nibs)                        cannellini,
                                                                                  Yogurt, plain,             ½ cup
                                             edamame,
Carob                                                                             unsweetened full fat/
                                             garbanzo, kidney,
Flavoured extracts (e.g. almond, vanilla)                                         whole milk, Greek
                                             lima, mung,
Garlic                                       navy, pinto, etc.)
Ginger                                       Bean soups,       ¾ cup
                                             homemade                                 Allowed beverages
Herbs, all fresh or dried
                                             Hummus            4 Tablespoons or       Water
Horseradish                                                    ⅓ cup
                                                                                      Coffee/Espresso
Hot sauce (unsweetened)                      Lentils (brown,   ½ cup cooked
                                             green, red,                              Tea (Green/Rooibos/English)
Lemon
                                             yellow, French)                          Caffeine-free herbal teas (mint,
Lime                                                                                  chamomile etc.)
                                             Peas              ½ cup cooked
Miso                                                                                  Sparkling water (unsweetened)
                                             Chickpeas         ½ cup cooked
Mustard
                                                                                      Allowed sweeteners
Salsa (unsweetened)
                                                                                      Stevia
Soy sauce / tamari                                                                    Xylitol
Spices, all, fresh or dried (e.g. chili                                               Erythritol
powder cardamom, cinnamon, cumin,
curry, garlic powder, ginger powder, onion
powder or flakes, paprika, pepper,
turmeric etc.)
Tomato sauce (unsweetened)
Vinegars (unsweetened)
Apple cider vinegar
Balsamic vinegar
Red wine or white wine vinegar

                                                                                                                         | 32
SINCE 2004

     BODY MAKEOVER

SUPPLEMENT
   PLAN    FOR WOMEN

ENHANCE YOUR WEIGHT LOSS RESULTS
       PART OF SA’S MOST SUCCESSFUL
   12-WEEK WEIGHT LOSS PROGRAM
3-STEP
             RAPID
            FAT LOSS
            SOLUTION
             YOUR DAILY SUPPLEMENT PLAN

        1                       2                      3
    GET                     BURN                    TONE
  LEANER                    MORE                    MORE
LOW-GI PROTEIN SHAKE   THERMOGENIC FAT BURNER   ADVANCED BODY TONER

                                                                      | 34
THERMOGENIC FAT BURNER

     BURN MORE FAT.
        FASTER.
             DECREASE    REDUCE FAT   TARGET FAT    ALL-DAY
             BODY FAT     BUILD-UP      AREAS       ENERGY

PhedraCut Lipo X Gold is a revolutionary weight loss aid, formulated with
proven and tested ingredients to accelerate thermogenesis, increase fat
                 breakdown and prevent fat storage.

                                                                            | 35
HIGH PROTEIN SLIMMING SHAKE

         REDUCE
       CRAVINGS AND
        SLIM DOWN
         FASTER.
 Diet Fuel Ultralean is a low-GI, high protein shake with added Garcinia
Cambogia and Chromium to accelerate fat burning, maintain lean muscle
                   mass and keep you fuller for longer.

                                                                           | 36
CLA PURE 1000 SOFTGELS

          TONE,
       TIGHTEN AND
       FIRM FASTER.
CLA Pure 1000 is a stimulant-free, highly bioavailable, pure form
of conjugated linoleic acid, rich in safflower oils, to help tone and
                        firm up your body.

                                                                        | 37
SINCE 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
I 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.

                                                                    | 39
SINCE 2004

  3 PHASES OF YOUR

  12-WEEK
TRANSFORMATION
    TRAINING PLAN

   Training tips to look at during your
          12-week Challenge
PHASE 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

                                                                                                       | 41
PHASE 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

                                                                          | 42
PHASE 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

                                                          | 43
PHASE 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

                                                        | 44
PHASE 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

                                            | 45
PHASE 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)

                                                                                                     | 46
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       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

                                                                                                   | 47
PHASE 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                                | 48
PHASE 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
                                                     | 49
PHASE 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

                                                               | 50
PHASE 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

                                                  | 51
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)

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PHASE 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

                                                                                                    | 53
PHASE 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

                                                                      | 54
PHASE 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

                                                   | 55
PHASE 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

                                                                            | 56
PHASE 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

                                                       | 57
PHASE 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)

                                                                                                                               | 58
SINCE 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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T H E   N E X T   S T E P

Tracking & planning: Keep track of your measurements and weight.
This is an easy way to make sure that you do not gain unwanted
weight without noticing it. Plan your exercise cycles and make sure to
have a training strategy that lasts at least 4 weeks.

Lower your frequency: When training for maintenance it is important
that you drop the frequency of your training. Train 3-5 times per week
and include resistance training that is low in weight and high in reps,
but also try to incorporate at least 2 exercises per muscle group that
you train for 8 reps on a medium to heavy weight. This will ensure that
hypertrophy continues in your muscles to fight muscle tissue loss.

Get the right supplements: Supplements will be as important
during the maintenance phase as they were during the Challenge.
Supplements will make it easier to maintain your weight and continue
with a healthy lifestyle. We recommend using BLUELAB TM 100%
WHEY, CLA PURE 1000 and ALL9TM AMINO to assist you during the
maintenance phase. XTS HYPERDRIVE pre-workout can also boost
motivation to train on days that you do not feel like exercising.

     WORK H ARD,
     DREAM BI G,
    NEVER GI VE U P
                                                                          | 61
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