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CUTTING EDGE

YOUR EASY TO
FOLLOW,
STEP-BY-STEP
12 WEEK
BODY
BEFORE
MAKEOVER
BEFORE
GUIDE

BODY MAKEOVER
ESSENTIAL GUIDE
52 PAGES COMPLETE GUIDELINES & TIPS TO TRANSFORM YOUR BODY
& ACHIEVE YOUR WEIGHT LOSS GOAL
ON HOW TO BUILD YOUR »» Complete Nutritional Information
ULTIMATE PHYSIQUE »» Goal-Specific Training Programmes
»» Detailed Supplement Strategies
GETTING STARTED THE JOURNEY

YOU CAN DO IT. IT’S 12 WEEKS


WITHIN YOUR REACH! TO YOUR BEST BODY EVER!
You’re ready to make the Kick-start your journey with the USN
commitment! Body Makeover Starter Pack.

06 14
CHALLENGE
NUTRITION FOOD GROUPS

GET TO GRIPS WITH FOOD YOU ONLY GET OUT WHAT


TYPES, MENU IDEAS AND YOU PUT IN.
FOOD CHOICES. EAT FOR PROGRESS.

YOURSELF
Understanding food is an important part 5 healthy and nourishing meals per day, will
of your USN Body Makeover journey. ensure that you are energized all day long.

18 22
EATING PLANS

EATING PLAN FOR MEN


AND WOMEN.
Meal plan guide and a foundation of
supplement support, selected from the
USN supplement range.

24
TRAINING STAGES

THE IMPORTANCE AND GET READY FOR YOUR 12


FUNCTION OF TRAINING. WEEK BODY MAKEOVER.
Improve both your mental and physical Step-by-step guide and tips for your 12
performance levels. week body transformation.

26 42
HAVE YOUR SAY AND JOIN THE USN STAY UP TO DATE WITH THE SEE WHAT’S UP AND SHARE YOUR GOALS
COMMUNITY: USN SA & USN BODY MAKEOVER LATEST NEWS: @USNSA @USNSA & @USN_BODYMAKEOVER

2 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 3


READY
Shelby Neves

c use it
2016/2017 USN

el
o
w !
s
rk
e
s
FACE OF FITNESS WINNER

a
Be nothing helby
TO BURN
like S
MORE?
SHREDDING STACK
MORE LEAN MUSCLE. LESS FAT

BURN MORE GET LEANER TONE MORE BURN MORE FAT. FASTER.
ALL-IN-ONE
THERMOGENIC
ULTRA-LOW CARB
DIET PROTEIN
L-CARNICUT
LIQUID WITH SA’S NO.1 FAT BURNING CAPSULE.
Maximum strength for rapid
fat loss and all-day energy
Recover faster and
maintain lean muscle
Turn fat into fuel
and burn more calories #BECAUSEITWORKS

4 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 5


GETTING STARTED

YOU CAN DO IT! ALRIETA DE WET


FACE OF FITNESS 2015/2016
WINNER
YOU’RE READY, COMMITTED AND PREPARED TO GO!

Lasting weight loss requires a mental shift, a belief that you can
commit and achieve the goals you have set out for yourself.
You can have total control over the way you look by taking charge of the things that you do, and
developing routine. Start as you mean to go on by introducing a plan into your lifestyle. Make “YOU ONLY GET OUT
time in your day to train and prepare healthy meals. This will slowly edge out those bad habits
and irregular routines that form the foundation of an unhealthy lifestyle. Getting to grips with WHAT YOU PUT IN,
this concept will motivate you to continue and inspire you to achieve your goal, making your
ultimate physique a reality!
THAT IS THE RULE
TO LIVING TO YOUR
NEED MORE MOTIVATION? FULL POTENTIAL!”
The USN Body Makeover Challenge has been the leading transformation programme of its
kind for over a decade, with thousands of successful transformations. Remember that weight
control is a marathon, not a sprint and this principle makes the USN Body Makeover Challenge
your ideal partner!

6 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 7


GETTING STARTED

12 WEEK BODY ENTER THE BODY MAKEOVER CHALLENGE


It is possible to achieve the results you’ve only dreamt of!

MAKEOVER
You can register online at www.usn.co.za for the USN Body Makeover Challenge.
Be inspired by some of our previous Challenge winners’ results.

REAL RESULTS FROM REAL PEOPLE.


WEIGHT BODY FAT WEIGHT BODY FAT WEIGHT BODY FAT WEIGHT BODY FAT

7.5kg 11.5% 12.4kg 9% 24.5kg 20.8% 8.3kg 8.5%


TARYN FLEMING SHAWN VAN DER MERWE RAYNO BOOYSEN ALISHE VORSTER

WEIGHT BODY FAT WEIGHT BODY FAT WEIGHT BODY FAT WEIGHT BODY FAT WEIGHT BODY FAT WEIGHT BODY FAT WEIGHT BODY FAT WEIGHT BODY FAT
BEFORE BEFORE AFTER AFTER BEFORE BEFORE AFTER AFTER BEFORE BEFORE AFTER AFTER BEFORE BEFORE AFTER AFTER
56kg 24% 48.5kg 12.5% 97g 19% 84.6kg 10% 113kg 28% 88.5kg 7.2% 61.1kg 24.3% 52.8kg 15.8%

“This Challenge did so much more than I intended – I am “This Challenge has changed my outlook on living “The fact that I could see my body change week by week “I accepted the challenge and started with an all-
fitter, stronger, and leaner than ever before! It changed healthy and to respect my body. just by changing my bad habits was great. The changes then or- nothing and I can do this attitude. Now after
every aspect of my life and all because my attitude Discipline, perseverance, determination and willpower motivated me to continue on my journey to a better lifestyle 12 weeks I just feel stronger about the all-or-nothing
to everything changed. I would best describe it as life are just a few qualities that I learned to master better. where I am more positive and motivated in my daily life.” attitude because I’m doing this for me.”
changing!” Living healthy is now a way of life to me.”

8 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 9


RESULTS ACHIEVED DURING THE 12 WEEK USN BODY MAKEOVER MAY VARY.
GETTING STARTED

ENTER THE BODY MAKEOVER TARYN FLEMING

CHALLENGE COMPETITION 7.5KG


IN 12 WEEKS

THE CHALLENGE ABOUT SELF-IMPROVEMENT.

The USN Body Makeover Challenge Winner


status is awarded to the Challenger who has
made the biggest lifestyle change, incorporated
a regular training plan, focused on healthy
eating, proper supplementation strategies and
had an impressive physical change over the 12
week period.
The Challenge is unique in that it is built on three pillars of
success, namely ‘BEFORE’ and ‘AFTER’ photos, reports describing
your changed lifestyle and lastly, your body measurements. All of
these factors will be taken into account in selecting the finalists.
You may enter as many times as you like, provided no 12 week
programme overlaps with another. You will be judged based on
the 12 weeks of your Challenge. Please take note that only the
USN range of supplements may be used when competing in the
USN Body Makeover Challenge. Proof of purchase of the USN
products used (receipts) will be required from all finalists.
HOW TO ENTER
STEP 1 STEP 2 STEP 3 STEP 4 STEP 5 STEP 6 STEP 7
BODY MAKEOVER CHALLENGE
BEST FEMALE WINNER
Purchase your USN Take your “before” photo Transform your body Track your progress Once you have completed Enter the Challenge by USN will send
Body Makeover Starter holding a newspaper of and lifestyle using by submitting your the 12 week Body completing the process a certificate of
Pack and register the day as proof of your USN products and weekly progress on Makeover Challenge, online at www.usn. completion. You will
online at: usn.co.za start date date (Please the provided training your profile on the take your “after” photo co.za stand a chance to
follow the guidelines on and eating plan. The website. Compulsory holding that day’s become a finalist in
page 13). starter pack is your measurements will be newspaper and complete the Body Makeover
introduction to the USN body weight and body the final step which is to Challenge and win
supplement range. fat percentage before write a report on how the great prizes.
you start, at the end of Challenge changed your
Week 6 and at the end of lifestyle.
Week 12.

10 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 11


GETTING STARTED

Body Makeover Challenge.


USN product sponsorship prizes are only
*PLEASE BEFORE & AFTER
TAKE NOTE PHOTOS

HOW TO REGISTER
valid in South Africa and, as such, USN is
not obliged to deliver or ship any of the prize
products to any other country.

Should a finalist wish to have these products


shipped or send to an international address,
the finalist will be responsible to make
arrangements to that effect and that will
also be at the finalist’s own expense and risk.
REGISTER ONLINE AT WWW.USN.CO.ZA. JUDGING “BEFORE” PHOTOS
CLOTHING
The Judges appointed by USN will select the Wear clothing that will emphasise your full
finalists. USN will decide on a panel to select body shape, e.g. swimsuit, hot pants or
You can register for the USN Body Makeover Challenge online at www.usn.co.za. the winner. Speedo. Do not wear any watches or jewellery
– it distracts from the focus point of the
Terms and conditions apply. photograph
Anyone can take your photo.
Please remember to take a “BEFORE” photo RULES OF PARTICIPATION upon the USN website (including any ENTRANTS WILL BE Colour must be sharp and well defined. Use a
camera with high resolution (min 2MB in size).
with the day’s newspaper as proof of your information contained thereon) or elsewhere
Challenge start date. You should keep this AND INDEMNITY on the Internet. JUDGED WITHIN THE The photograph should be taken against a
photo in a safe place or and upload the photo
to your own profile on the USN website Participants hereby indemnify and keep FOLLOWING CATEGORIES: clear background, preferably white.
The size of each photo should be approx 10cm
(www.usn.co.za). RELEASE, WAIVER AND INDEMNITY USN indemnified from and against any x 15cm.
loss or damage suffered or liability incurred Best Male
Each participant assumes all risk of Stand with the current day’s newspaper in
If you have any queries regarding including, without limitation, in respect of your right hand – it serves as proof of your
registration, please e-mail us on injury, harm or loss of any kind arising any claim or demand by any third party by Best Female
from participation in the “USN Body starting date.
info@usnchallenge.co.za. reason of any act or omission on the part of None of the prizes are transferable and there
Makeover Challenge” including the use of the participant or that of any family member, Full body photo, looking straight into the
Remember to track your progress on a any information, advice, training tips or will be no substitutions for any of the prizes. camera. Don’t pose, relax!
agent or representative acting on his/her
weekly basis, on your online profile. Once programmes, as well as the use of any and behalf in connection with this Challenge. Copyrighted photos will not be accepted
you’ve completed the Body Makeover all USN products supplied by USN and/or any unless a signed ‘Release of use’ form is
Challenge, finalise your application online. of its employees, agents or representatives. Any changes made to these Rules will be attached for use by USN (all photographs
USN shall under no circumstances published on the USN website at become the property of USN and will not be
whatsoever be liable to any participant www.usn.co.za. returned).
including, without limitation, as a result of Preferably wear plain clothes/swimwear.
CHECKLIST or in connection with its negligent (including All scores and measurements of participants
will be kept confidential and will not be “AFTER” PHOTOS
grossly negligent) acts or omissions or those CLOTHING
of their employees, agents or designees or disclosed. USN will be the sole interpreter of
Please check the following before submitting other persons for whom in law they may the Rules and may change it in the interest Wear the same type of clothing as in the
your Challenge entry at the end of your be liable (in whose favour this constitutes of the competition and/or whenever fairness “BEFORE” photograph.
transformation: a contract or undertaking for their benefit) so requires. Remove any excess hair, as it allows for more
for any direct, indirect, incidental, special or definition of the muscle groups.
• Did you register your Challenge at All decisions made by USN with regard to
www.usn.co.za? consequential loss or damage of any kind the participants and the announcement of Darker skin promotes more muscle
whatsoever or howsoever caused (whether definition – a tanned body will exhibit your
the category finalists and winners are final transformation in more detail.
• Did you complete your transformation arising under contract or otherwise and and binding.
report according to the five critical success whether the loss was actually foreseen or The lighting of the photograph is very
factors as outlined in the registration pack? reasonably foreseeable), sustained by the Failure to comply with any of the foregoing important. Make sure that there is enough
participant competing in the USN Body rules may result in disqualification. light when the photograph is taken.
• Did you take your “BEFORE” and “AFTER” Makeover Challenge. USN, its members, Please follow the same guidelines as in the
photos holding a newspaper and upload employees, designees, agents, affiliates, These Rules are governed by the laws of the “BEFORE” photograph.
them to the website? representatives and/or suppliers shall not be Republic of South Africa and constitute the Remember to take photographs of both your
liable for any loss, damage (whether direct, whole agreement between the parties. front and back profiles.
• Did you keep all your USN product receipts?
Please keep your receipts in a safe place as indirect or consequential) or expense of any Copyrighted photos will not be accepted
nature whatsoever which may be suffered Any indulgence or extension of time granted
they will be required if you are a successful by USN shall not be construed as a waiver or unless a signed ‘Release of use’ form is
finalist. as a result of or which may be attributable, attached for use by USN (all photographs
directly or indirectly, to the use of or reliance variation of any of its rights or remedies.
become the property of USN and will not be
Only South African citizens may enter the SA returned).

12 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 13


GETTING STARTED

BODY MAKEOVER
KICK-START YOUR STARTER PACK
The USN Body Makeover Starter Pack is the kick-start to your Challenge, but it

BODY MAKEOVER
doesn’t end there. Visit www.usn.co.za for free online support.
The products included in the USN Body Makeover Challenge Starter Pack have been
selected as their synergistic effects help to support and accelerate your weight loss
goals.
Refer to www.usn.co.za for further product information.
STARTER PACK WITH EVERYTHING YOU NEED.
The USN Body Makeover Starter Pack contains the following essential products and support to
kick-start your journey to your ultimate physique in just 12 weeks.
BODY MAKEOVER ONLINE GUIDE TORNADO SHAKER DIET FUEL ULTRALEAN BLUELAB™ 100% WHEY PREMIUM PROTEIN PHEDRACUT LIPO XT CLA PURE 1000

TRACK YOUR PROGRESS MIX YOUR SHAKES LOW-GI, HIGH PROTEIN MULTI-SOURCE MULTI-ACTION AA GRADE CONJUGATED
An easy-to-follow online guide with tips QUICKLY AND EASILY SHAKE WITH WHEY PROTEIN FOR OPTIMAL THERMOGENIC LINOLEIC ACID
from the pros, eating plans and exercise
plans. Track your progress from Week USN’s 650ml shaker has been designed to This delicious formula provides you with a MUSCLE RECOVERY USN’s PhedraCut Lipo XT consists of a blend Conjugated linoleic acid is seen as a “wonder
1 until Week 12 and record your amazing mix easily without unwanted leaking. The
measurements on the side make it easy to
compact snack for any time of the day. It
contains essential nutrients in adequate
AND GAINS of botanical ingredients that work in synergy
to optimise system support.
nutrient” that occurs naturally in a wide
variety of foods such as beef, some dairy
transformation.
mix your shake precisely. Made with an extra quantities as well as 25g High Biological USN BLUELAB™ 100% Whey Premium products and turkey. The USN CLA mainly
screw-on section for powder or capsules/ Value Protein from various sources and high Protein features a fast digesting WHEN provides the Cis 9, Trans 11 and Trans 10, Cis
tablets. fibre levels. Whey Protein Isolate, Hydrolysate and Twice daily 30 min prior to breakfast and 12 isomers in a 50:50 ratio, as recommended.
Concentrate-based precision blend, lunch.
WHEN offering 22,3g of highly bioavailable protein WHEN
Mid-morning and/or mid-afternoon (in- per serving to satisfy your protein With or directly after main meals.
between meals). demands at any time of day.

The USN Body Makeover Intro-Pack contains the following: WHEN


Phedra-Cut Lipo XT 40’s, Diet Fuel Ultralean 454g, CLA Pure 1000 90’s and the USN American Shaker. Upon waking, before workout, after workout,
before bed time.

14 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 15


GETTING STARTED

YOUR WEEK AT A GLANCE:


MEASURE-UP

HOW TO START
YOUR TRAINING How to measure your body
Refer to p26 - 41 for advice and guidance and your progress.
around training, and for an insight to your ideal Your body fat percentage (BF %) can
5-day training plan. Use your weekends for be measured by means of skin fold
active recovery and light training sessions. measurements by using a body fat
calliper. Most personal trainers and
YOUR DIET biokineticists are equipped with the skills
to measure one’s body fat percentage.
THE KEY TO SUCCESS IN YOUR 12 WEEK USN Stick to your basic eating plan Monday through
to Sunday. Refer to p18 - 25 for food options, Weekly girth measurements of key body
BODY MAKEOVER added variety and more detail on foods. parts will give you valuable information
to assess your results. They offer an
indication of fat mass loss and muscle
YOUR SUPPLEMENTS growth while giving you the ability to
reassess your training plan.
Make use of your basic supplementary
approach Monday-Friday. Continue with the
use of PhedraCut SF, Diet Fuel Ultralean, UPPER ARM
The USN Body Makeover 02 PLAN, SHOP AND COOK 04 BE CONSISTENT CLA Pure 1000 and BLUELAB™ 100% Whey
Challenge is your reference, Premium Protein over weekends. PhedraCut Measure at its largest girth, can be
teaching you how to make
IN ADVANCE LIPO XT should be cycled on a 5-day on, 2-day taken relaxed with arms at side, relaxed
Make time to ensure that you are consistent off protocol. with arm bent, flexed with arm bent or
small changes to improve your Before you start the USN Body Makeover
with your lifestyle approach to training, all three.
meals, supplements, recovery and hydration.
lifestyle and end result. The Challenge, make sure that you have stock- The only way to compound results is to
way in which you approach the piled your fridge and cupboards with the continually do the right things during your CHEST
important, healthy foods needed to stick to
Challenge plays a huge role in your eating plan of 5-6 smaller meals daily.
Body Makeover Challenge.
Standing, measure with breath out and
how you adapt to and embrace Try to avoid shopping on a daily basis as this 05 WATER INTAKE IS KEY arm across the chest.
those changes. leaves less time for preparation, exercise and
recovery. Do a weekly shop on your rest days,
Follow the essential points and plan your meals for the week ahead. Remember to stay hydrated. Consume at
WAIST
least 8-10 glasses of water during the course
below in preparation for the next of the day. If you are increasing your training
12 weeks: 03UNDERSTAND YOUR in hot or humid environments, or you are
Standing, measure at the narrowest
point or at the midway point between
TRAINING training multiple times daily, consider
increasing your water intake, or mix in your
the top of the hip bone and the bottom
of the rib cage.
01 BE PREPARED New training routines can be overwhelming,
USN AMINO-LEAN for added flavour.

The best way to be prepared is to use your


especially if you are inexperienced. Make
time to research what is expected of you, or
06MEASURE YOUR
USN FitFood Bag with BPA-free microwave search out one of the well qualified Personal PROGRESS HIPS
safe containers to carry your prepared meals Trainers in your gym. It is very important that
in. Use a USN BPA-free water bottle to keep you train at the correct weight, with good Measure at the largest girth, where the
you hydrated when you are on the go. form and function to improve your results Don’t only focus on the scale - the best way
to keep track of your weight-loss progression glutes are protruding the most.
and minimise the risk of injury.
Make sure that your gym wear and training is to have your body fat % measured on a
gear is ready. Training clothes, shoes and a During the 12 weeks, make sure that you regular basis. Remember to use the team
kit bag are essential to make sure that you monitor your adaptation to exercise and at USN as a valuable information hub if
don’t compromise and find excuses to skip adjust your training intensity accordingly. you feel that your progress is slowing.
your training sessions. Refer to the “Training Plans” in the Guide for Only the BEFORE, end of Week 6 & AFTER UPPER THIGH
a demonstration of the required exercises. measurements are compulsory though. Standing, measure at the largest girth,
just below the glutes.

16 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 17


NUTRITION AND FOOD

THE FUNCTION OF
WHAT YOU PUT IN IS NUTRIENTS
CARBOHYDRATES

WHAT YOU GET OUT Carbs are broken down into individual
glucose, fructose or galactose
molecules through the digestion
process. Glucose is your body’s
preferred form of energy as it is rapidly
utilised during exercise. If you do not
UNDERSTANDING FOOD IS AN IMPORTANT PART OF achieve your dietary requirements
YOUR BODY MAKEOVER JOURNEY. from carbohydrates, your body can
synthesize glucose from your muscle
tissue and fat stores. Conversely,
if you take excessive quantities of
carbohydrates, your body will quickly
and efficiently store this energy in the
Improving your basic knowledge Avoid processed foods, tinned goods, baked excluding any one food group. This cycle perpetuates weight-gain as it body absorbs, stores and uses fat cells.
products and confectioneries, take-away’s does not support a healthy metabolic rate
of nutrition is perhaps the and fried meals. Condiments should also be You are a product of your food choices, and or hormonal response, nor does it support energy for survival. PROTEINS
most important part of your reviewed with a sceptical mindset as these part of your USN Body Makeover Challenge is
to self-educate on why you should be eating
calorie management in your meal planning. Your metabolic rate is influenced by many Proteins are broken down into
Body Makeover Challenge. This often harbour hidden calories which are factors of your lifestyle, and most of these individual amino acids and absorbed
counterproductive to your goals. specific foods, supporting healthy cooking The rule of eating 5-6 smaller, well balanced
factors are under your control. Generally into the blood stream. Your system
will have a positive impact on options and developing positive relationships meals per day is an essential component in
speaking, if you have a slow or inefficient uses the available amino acids to build
with good food choices. helping you achieve lasting weight control.
your ability to stick to the food WE ARE WHAT WE EAT You do not necessarily eat more food than metabolic rate, you will tend to gain weight and repair damaged soft and hard
options and it will help you to THE IMPORTANCE OF normal; you simply spread your calorie easily, storing additional fat mass in the tissue. Amino acids are the building
process. The metabolic slowing occurs blocks of muscle tissue, and you need
select good food preparation Food is not only there to fill intake more effectively throughout the day.
methods. NUTRIENT TIMING due to a compounded effect of long-term
inactivity, poor food choices and irregular
to ensure that you meet your protein
intake requirements to support your
you up, but rather to fuel your This works in your favour, as you don’t
eating times. All of these factors are in lean muscle tissue growth. Proteins
overload your body with unnecessary
Nutrition is the process of consuming and system. Make sure that you One of the important calories at any one time, your blood sugar your control. You can make significant play a vital role in specific components
absorbing food sufficiently into the system, always make wise, healthy levels are well maintained, you improve your improvements to how your metabolic rate of your immune system, hormones,
so that the body can use the necessary raw components of the USN Body metabolism and you fuel your body with functions by simply increasing your activity nervous system, and organs.
materials to stimulate growth, improve choices. Makeover Challenge is nutrient exactly what it needs, when it needs it. levels, selecting food from healthy sources,
your energy levels and to enhance recovery. and eating at regular time intervals. FATS
Vitamins and minerals keep your system The importance of good nutrition and sound timing. We have been made
healthy and enhance optimal functioning. dietary habits cannot be underestimated.
Proper planning and execution of a well accustomed to eating three UNDERSTANDING You will notice an improved energy level, Fats from the correct sources should
be included in your diet. Ensure that
Your focus should be on selecting food balanced, healthy eating plan will benefit large meals daily. YOUR METABOLIC RATE improved sleep cycles, improved mental
state and stress coping ability, as well you include healthy plant fats in your
groups that are as close to their most natural you during the coming 12 weeks. The USN meal plans, including flaxseed oil,
Body Makeover Challenge includes a very well Unfortunately due to time constraints on our as increased weight-loss and a potential
source. Fresh vegetables (colour and crunch extra virgin olive oil, and avocados.
are important factors), low-GI starch options balanced, low-GI, controlled fat, moderate busy lifestyles, the principle of three meals Your metabolic rate is the reduction in the risks associated with
Membranes that contain fats surround
has become two large meals per day with obesity, such as diabetes, heart disease and
and lean protein sources are valuable allies in protein eating plan that supports the ideals of
the majority of people missing breakfast. process through which your high cholesterol levels. all the cells of your body. Maintaining
the weight-loss process. a proper dietary balance, never neglecting or good brain, nervous and endocrine
health rely on fatty acids being made
available through your diet.

FOOD IS AN MISSING
ESSENTIAL PART MEALS PER-
OF OUR LIVES PETUATES
Food fuels our system,
WEIGHT-GAIN
optimises our performance The rule of eating 5-6
and it plays an important smaller, well balanced
role in our health status. meals per day is
essential.

18 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 19


NUTRITION AND FOOD

UNDERSTANDING
CALORIES & KILOJOULES
UNDERSTANDING THE
ENERGY VALUE OF FOOD
Your body needs energy and
nutrients to thrive. Your
system’s energy requirements
should be met by your daily food
intake. Your body has the ability
to store energy as fat, and this
The Glycemic Index (GI) is
a factor of measurement
of the effect that a specific
carbohydrate source has on your
blood sugar level.
Processed and refined foods tend to have a
drastic effect on blood sugar regulation and
hormone responses, while increasing the
likelihood of fat storage occurring, especially
when these foods form a larger portion of
your food choices. Unprocessed whole foods
BOTH CALORIES AND KILOJOULES
ARE MEASURED PER GRAM OF FOOD.
1g of carbohydrates = 4 calories/ 17 kJ
1g of protein
1g of fat
1g of alcohol
= 4 calories/ 17 kJ
= 9 calories/ 37 kJ
= 7 calories/ 29 kJ

HOW CAN I BEST MANAGE


MY ENERGY INTAKE?
You can manage the volume
1g
CARBS 4 CAL 17 kJ
reserve can be utilised to supply tend to have a lower GI level, with a lesser of calories you consume by PROTEIN 4 CAL 17 kJ
energy to support life. effect on blood sugar levels and an increased
changing the way you prepare FAT 9 CAL 37 kJ
micronutrient load, while further stimulating
Your metabolic rate, the amount of energy
you expend and basic requirements
improved metabolic efficiency. your meals. ALCOHOL 7 CAL 29 kJ
determine how much energy is needed to
support and fuel your activity.
HOW DO I MEASURE Rather opt to steam and grill foods instead
of shallow frying and deep frying them.
The energy value of food is important, but
ENERGY? Sauces, dressings and condiments add
large amounts of calories to an otherwise
the source of the calories and your portion healthy meal, they should be avoided as far YOU CAN MANAGE THE
control takes priority. The more processed The energy value of food is as possible. VOLUME OF CALORIES
and refined a food option is, the lower the
vitamin and mineral value of the food and measured by the common Sticking to our recommended food and YOU CONSUME BY
the higher the Glycemic Index or added universal measurements of menu options will keep you on track, without CHANGING THE WAY
hydrolysed and trans fat values tend to be. Calories and Kilojoules. complicating your process. Its important to YOU PREPARE YOUR
understand the background on measuring
WHAT IS THE They really represent two different values energy values, but it should not be the MEALS.
for the measurement of the same thing; defining factor.
GLYCEMIC INDEX?
1 CALORIE =
ENERGY.

LOW GI

Most fruits and


vegetables, legumes,
some whole, intact grains,
nuts, fructose, lactose
(milk sugar), kidney beans,
beetroot, chickpeas,
INTERMEDIATE GI

Whole-wheat products,
pita bread, basmati or
parboiled rice, sucrose,
pumpernickel bread,
HIGH GI

White bread or dough,


most white rice, processed
breakfast cereals, warm
potatoes, very ripe fruit.
4.2 kJ
seedloaf, whole rye cranberry juice.
bread.

20 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 21


NUTRITION AND FOOD

YOUR FOOD GROUPS YOUR OPTIONS TO


CHOOSE FROM
MAKING HEALTHY CHOICES
A healthy approach to eating DRINKS to lower LDL cholesterol and raise HDL
cholesterol, benefiting our heart and vascular SALAD
includes a variety of foods from health. Around 10-15% of our diets’ total GREENS FRUIT
all five food groups to provide Diet, low-cal and zero sugar beverages are energy value should come from unsaturated Pineapple

the essential vitamins, minerals, allowed to be consumed in moderation fats. Saturated fats (animal fats), are Cucumber
Rocket
Papaya
Green Apples
during your USN Body Makeover Challenge, beneficial to human health, particularly Lettuce Blueberries
healthy fats, fibre, proteins with 2-3 cans per week, or during social on a cellular and hormonal level, but they
Spinach
Tomatoes
Plums

and carbohydrates needed to functions being an acceptable volume. should be consumed at the correct volumes.
Processed and modified fats (hydrogenated
support optimal health. We’re Water is the most advantages beverage oils and trans fats) should be avoided. SNACK
making it easy for you to select of choice as it contains no calories, Processed/ modified fats (trans fats) can REPLACEMENT
healthy choices from a variety preservatives or additives, and it plays a core damage arteries and lead to heart disease
role of assisting in hydration, metabolism, over time. Diet Fuel bar
of foods, making sure that you recovery and waste removal. You can add Pro Protein bar
Trust Protein bar

limit ‘empty’ calories while sliced fruits or freshly squeezed lemon juice
SELECT LEAN PROTEINS
to add flavour variety and zest! Avoid all fruit
maximizing the nutrient density juices as these contain a naturally high level
in your meal plans. of sugars (glucose and fructose), yielding a Proteins can come from both plant and
high calorie score. You may consume 2 to 3 animal sources, and it remains an important
cups of coffee/tea a day with skimmed milk component of your eating plan. Protein is VEGGIES
EAT FOR VARIETY or fat free milk, and make use of Xylitol as important for the growth and repair of your
DAIRY
substitute for sugar, which is widely available muscles, bones, skin, tendons, ligaments, Low Fat Milk
Green Beans
Peas
in retail stores. hair, eyes and other tissues, while being Plain, low fat Yoghurt Broccoli
Select your food options with a focus largely thermogenic. Without it, you would
Fat free Cottage Cheese
Mozzarella/Ricotta Cheese
Asparagus
Peppers
on variety. For optimum nutrition, eat Courgettes

more foods from the lean proteins, fresh GO FOR WHOLE lack the enzymes and hormones you
need for metabolism, digestion and other
vegetables, salads greens, fruit and grain
groups to support your immune system and
GRAIN, UNPROCESSED important processes.
good health, helping you to adapt to the new CARBOHYDRATES HEALTHY
lifestyle choice you have made. DAIRY FATS
Whole grains contain more nutrients and
EAT VEGETABLES fibre than processed or refined grains. They Dairy provides several important nutrients
Avo, Olive Oil
Soft Margarine
Almonds
also have a lower GI score, supporting your such as protein, vitamins and minerals, Peanut Butter
Pumpkin Seeds
appetite control and improving blood sugar and may help to improve bone density and
Include salad greens or select fruit with strength, as well as supplying nutrient
every meal. Fruits and vegetables are packed regulation while keeping you energised
throughout the day. demand for exercise adaptation. Dairy has
with vitamins, minerals, and antioxidants, also been shown to promote the weight loss
plus they provide high levels of fibre. It is PROTEIN
recommended that you take in at least five CHOOSE FOODS process. Make sure that you consume 2-3
portions of low-fat dairy daily.
CARBS
servings of fruit and vegetables combined
WITH HEALTHY FATS
Chicken Breast
Beef Fillet Sweet Potato,
each day. Colour and crunch is important, Fish Fillet
Egg Whites
Parboiled Brown Rice,
Oats, Quinoa,
and fruits and vegetables that are deep Lean Beef Mince
Ostrich Fillet
Low-GI rye bread/seed loaf

green, orange or red contain the most Polyunsaturated and monounsaturated


vitamins, minerals and health promoting fats (plant, nut and seed oils) are liquid at
phytochemical levels.. room temperature and they have the ability

22 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 23


EATING PLANS

BODY LEAN
MAKEOVER MUSCLE GAIN
EATING PLAN FOR WOMEN TARYN FLEMING
EATING PLAN FOR MEN SHAWN VAN DER MERWE

MORNING BREAKFAST OPTIONS (MEAL 1) - CHOOSE 1


OPTION 1: SPINACH, HAM AND CHEESE OMELETTE
SUPPLEMENTATION
(DIRECTLY AFTER MEAL 1): MORNING BREAKFAST OPTIONS (MEAL 1) - CHOOSE 1
OPTION 1: SPINACH, HAM AND CHEESE OMELET
SUPPLEMENTATION
(DIRECTLY AFTER MEAL 1):

WAKE-UP: 1 large egg, 2 egg whites, 30g ham, 1 cup chopped spinach 2 CLA Pure 1000 capsules WAKE-UP: 2 large eggs, 3 egg whites, 30g ham, 1 cup chopped spinach, 40g 2 CLA Pure 1000 capsules
1 large glass of luke warm water, with a splash of fresh 40g mozzarella cheese, 1 slice rye/low GI bread (optional: 1 Ultra V vitamin pack (optional). 1 large glass luke warm water, with a splash of fresh mozzarella cheese, 2 slices rye/low GI bread (optional: toasted), 1 1 Ultra V vitamin pack (optional)
lemon juice. toasted), 1 small fruit (apple/peach/plums) lemon juice. medium fruit (apple/peach/plums)
2 PhedraCut Lipo XT capsules SNACK 1 (MEAL 2): 2 PhedraCut Lipo XT capsules SNACK 1 (MEAL 2):
OPTION 2: CINNAMON PROTEIN AND NUT OATS OPTION 2: CINNAMON PROTEIN AND NUT OATS
EXERCISE: 45g Oats/oat bran (weighed raw), cooked, 1 scoop USN 100% ½ serving (1 scoop) of Diet Fuel Ultralean EXERCISE: 65g oats/oat bran (weighed raw), cooked, 2 scoops USN 100% 1 serving (2 scoops) of Diet Fuel Ultralean
Aim to exercise first thing in the morning (can be moved Premium Whey, ½ tablespoon single cream, 15g almond flakes Aim to exercise first thing in the morning (can be moved Premium Whey, ½ tablespoon low fat cream, 15g almond flakes
to anytime of the day), for 1 hour, on an empty stomach (approx. 5 almonds), cinnamon to taste (optional), 1/3 glass of to anytime of the day), for 1 hour, on an empty stomach (approx. 5 almonds), cinnamon to taste (optional), 1/3 glass of
as this increases your Resting Metabolic Rate (RMR), fresh grapefruit juice diluted with water or a small fruit as this increases your Resting Metabolic Rate (RMR), fresh grapefruit juice diluted with water or a medium fruit
stimulating all-day fat burning. For optimal results, stimulating all-day fat burning. For optimal results,
train using a combination of moderate resistance and OPTION 3: ON-THE-GO LOW FAT SMOOTHIE train using a combination of moderate resistance and OPTION 3: ON-THE-GO LOW FAT SMOOTHIE
cardiovascular exercises. 1 scoop of USN 100% Premium Whey, ½ cup Greek style fat free/ cardiovascular exercises. 2 scoops USN 100% Premium Whey, ½ cup Greek style fat free/
low fat yoghurt, hand full fresh/frozen strawberries or berries, ¼ low fat yoghurt, hand full fresh/frozen strawberries or berries, ¼
cup coconut milk/low fat milk, 3 – 4 ice cubes, 1 tablespoon Chia cup coconut milk/low fat milk, 3 – 4 ice cubes, 1 tablespoon Chia
seeds (optional) seeds (optional)

AFTERNOON LUNCH OPTIONS (MEAL 3) - CHOOSE 1


OPTION 1: THAI CHICKEN BREAST AND MIXED VEG
SUPPLEMENTATION
(AFTER MEAL 3): AFTERNOON LUNCH OPTIONS (MEAL 3) - CHOOSE 1
OPTION 1: THAI CHICKEN BREAST AND MIXED VEG
SUPPLEMENTATION
(AFTER MEAL 3):

SUPPLEMENTATION 100g skinless chicken breast pan fried in the following: 2 CLA Pure 1000 capsules SUPPLEMENTATION 150g skinless chicken breast pan fried in the following: 2 CLA Pure 1000 capsules
(BEFORE MEAL 3): 1 teaspoon of ACTI LIFE MCT OIL*, 1 tablespoon soy sauce, (BEFORE MEAL 3): 1 teaspoon of ACTI LIFE MCT OIL*, 1 tablespoon soy sauce, 1
1 teaspoon oyster sauce, 1 teaspoon fish sauce, SNACK 2 (MEAL 4): teaspoon oyster sauce, 1 teaspoon fish sauce, ¼ small red onion, SNACK 2 (MEAL 4):
2 PhedraCut Lipo XT capsules ¼ small red onion chopped, ½ cup cooked wild rice chopped, ½ cup cooked wild rice
Or ½ serving (1 scoop) of Diet Fuel Ultralean 2 PhedraCut Lipo XT capsules Or ½ - 1 serving (1 – 2 scoops) of Diet Fuel Ultralean
½ cup mixed sweet potato and butternut, boiled/grilled/roasted 1 cup mixed sweet potato and butternut, boiled/grilled/roasted
with fresh chili, salt and pepper to taste with fresh chili, salt and pepper to taste

OPTION 2: GRILLED STEAK AND PAW-PAW SALAD OPTION 2: GRILLED STEAK AND PAW-PAW SALAD
100g grilled steak (fillet/rump/sirloin), sliced, to add to salad, 150g grilled steak (fillet/rump/sirloin), sliced to add to salad
1 cup mixed greens (baby spinach, rocket etc.) or 1 cup garden 3 cups mixed green leaves (baby spinach, rocket etc.) or 2 cups
variety mixed veg for a warm option garden variety mixed veg for a warm option, 1 tablespoon of
1 tablespoon of mixed seeds (pumpkin, flaxseed, chia, sunflower mixed seeds (pumpkin, flaxseed, chai, sunflower etc.), 1 cup cubed
etc.), ½ cup cubed paw-paw, 4 cherry tomatoes halved, olive/ paw-paw, 4 cherry tomatoes, halved, olive/flaxseed/canola oil
flaxseed/canola oil and lemon juice for dressing to taste and lemon juice for dressing to taste

OPTION 3: CAJUN SPICED HAKE WITH QUINOA STIR-FRY OPTION 3: CAJUN SPICED HAKE WITH QUINOA STIR-FRY
120g grilled hake fillets prepared with a Cajun mixed spice mix, 1 200g grilled hake fillets prepared with a Cajun mixed spice mix, 2
cup of stir-fry mixed vegetables, ½ cup steamed quinoa or cous- cups of stir-fry mixed vegetables, 1 cup steamed quinoa or cous-
cous, ¼ fresh chili to taste cous, ¼ fresh chili to taste

EVENING DINNER OPTIONS (MEAL 5) - CHOOSE 1


**EAT BEFORE 7PM
OPTION 1: STUFFED SPINACH AND FETA CHICKEN
SUPPLEMENTATION
(AFTER MEAL 5): EVENING DINNER OPTIONS (MEAL 5) - CHOOSE 1
**EAT BEFORE 7PM
OPTION 1: STUFFED SPINACH AND FETA CHICKEN
SUPPLEMENTATION
(AFTER MEAL 5):

SUPPLEMENTATION 2 CLA Pure 1000 capsules SUPPLEMENTATION 2 CLA Pure 1000 capsules
FILLET WITH STEAMED VEGETABLES FILLET WITH STEAMED VEGETABLES
(BEFORE MEAL 5): (BEFORE MEAL 5):
100g skinless chicken breast, ½ cup raw, chopped spinach, 4 baby AFTER DINNER MEAL (MEAL 6) (OPTIONAL) 150g skinless chicken breast, 1 cup raw, chopped spinach, 6 baby AFTER DINNER MEAL (MEAL 6) (OPTIONAL)
2 PhedraCut SF capsules (Optional) tomatoes, chopped, 1 tablespoon crumbled feta cheese, 1 cup **MAX TWICE A WEEK 2 PhedraCut SF capsules (Optional) tomatoes, chopped, 2 tablespoons crumbled feta cheese, 2 cups **MAX TWICE A WEEK
steamed vegetables steamed vegetables
FROZEN PROTEIN YOGHURT FROZEN PROTEIN YOGHURT
OPTION 2: HAKE WITH A CHEESY BROCCOLI SOUP 1 pot low fat/fat free yoghurt, OPTION 2: HAKE WITH A CHEESY BROCCOLI SOUP 1 pot low fat/fat free yoghurt,
120g hake fillet prepared with ground pepper and lemon juice, 1 scoop USN 100% Premium Whey, 200g hake fillet prepared with ground pepper and lemon juice, 1 scoop USN 100% Premium Whey,
1 cup chopped broccoli, 1 cup chopped parsnips, ¾ cup fat free Mix together and freeze, 2 cups chopped broccoli, 1 cup chopped parsnips, ¾ cup fat free Mix together and freeze,
chicken stock, ¼ cup grated Edam cheese, 1 tablespoon flaked Eat as dessert chicken stock, ¼ cup grated Edam cheese, 1 tablespoon flaked Eat as dessert
almonds (to sprinkle over soup), 1 teaspoon lemon juice, salt and almonds (to sprinkle over soup), 1 teaspoon lemon juice,
ground pepper to taste salt and ground pepper to taste

OPTION 3: CHILI CON CARNE ON A BED OF CAULIFLOWER MASH OPTION 3: CHILI CON CARNE ON A BED OF CAULIFLOWER MASH
100g extra lean mince, ¼ cup chopped red onion, ¼ cup chopped 150g extra lean mince, ½ cup chopped red onion, ½ cup chopped
green bell pepper, ¼ teaspoon cumin, 1 tablespoon tomato paste, green bell pepper, ¼ teaspoon cumin, 1 tablespoon tomato paste,
1 whole tomato, finely chopped, chili pepper to taste, ¼ tin kidney 1 whole tomato, finely chopped, chili pepper to taste, ½ tin kidney
beans, drained, paprika/cumin to taste, 200g cauliflower (for beans, drained, paprika/cumin to taste, 300g cauliflower (for
cauliflower mash), fresh garlic to flavour cauliflower mash), fresh garlic to flavour

Due to the importance of essential fats to optimise health, aim to take 3 tsp fat per day (apart from any omega supplements you may be taking). Due to the importance of essential fats to optimise health, aim to take 5 tsp fat per day (apart from any omega supplements you may be taking).
*MCT oil may cause gastric distress to avoid this limit to 1 teaspoon per day. Drink 2-3L water per day. Low-fat Cheese like Mozzarella, Edam & Ricotta should be restricted to 3 times per week. *MCT oil may cause gastric distress to avoid this limit to 1 teaspoon per day. Drink 2-3L water per day. Low-fat Cheese like Mozzarella, Edam & Ricotta should be restricted to 3 times per week.
24 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 25
TRAINING

YOUR TRAINING
THE IMPORTANCE AND FUNCTION OF EXERCISE
It is common knowledge that You should take part in activities that suit joints, tendons and ligaments. In most cases,
your goal or level of fitness. You have a range recovery sessions are simply added in addition
regular bouts of physical activity of cardiovascular options available to you to your regular training sessions during the
can improve both your mental including cycling, jogging/running, swimming, week. However, since they are rather short and
and physical performance levels, planned group activities and outdoor fitness not very intense, they can be done any time –
activities. before training, after training, or on an off day
as well as having positive effects e.g. a swimming session or a light super circuit.
on your health. Regular exercise Rest is downtime where you take a total break JACQUES FAGAN
is essential, and it remains an RESISTANCE EXERCISE from activity. This downtime supports muscle
WBFF PROFESSIONAL

important part of your USN Body Regardless of gender, age or health status, tissue recovery and energy reload. It is further
“REGARDLESS OF
supported by a healthy diet and supplement
Makeover Challenge. you can take part in resistance exercise for
30-45 minutes 4-5 times per week. The USN strategy. GENDER, AGE OR
The USN Body Makeover Challenge training
plans allow you to train at your own pace in the
training plan is specifically designed to target
individual muscle groups during each session. HEALTH STATUS,
early stages while you get accustomed to the
routine. It is important that you take charge
This offers your system the ability to rest and
recover for 72 hours before retraining that
YOU SHOULD
of your day’s training routine, and you address muscle group. INCLUDE RESISTANCE
your training duration, intensity, training
frequency and resistance weight. This ensures Resistance training has been shown to EXERCISE IN YOUR
that you adapt faster, improve your fitness
levels and progress positively throughout your
improve bone density, increasing both
tendon and ligament strength, improving TRAINING PLAN FOR
12 week journey. muscle tissue strength, as well as increasing
lean muscle tissue development while
30-45 MINUTES, 4-5
A balanced but progressive approach to stimulating a higher metabolic rate. TIMES PER WEEK.”
exercise is important. A programme that
includes both cardiovascular and resistance
(weight training) in equal time frames, 4-5
times per week, will considerably improve REST AND RECOVERY TRAINING
weight loss, increase lean muscle tissue, Rest and recovery training remains
tone and conditioning while minimizing the important to your ability to adapt to the
potential risk of injury. USN Body Makeover Challenge, while
getting the best out of the 12 weeks.
In addition to your workouts, optimal
CARDIOVASCULAR EXERCISE nutrition, supplementation and rest are the
remaining key components to a good lifestyle
You will be taking part in cardiovascular approach. Training hard every day with no
(aerobic) exercise 4-5 times weekly for 30-45 break or decrease in intensity will actually limit
minutes in order to get the benefits of such your progress and you may increase your risk
activity. You should immediately notice an of injury.
improved energy level, improved sleep cycle
and an increase in stored fat metabolism. As Recovery training is simple – it is a short,
your fitness levels improve, you may increase low-intensity training session designed to help
both your intensity of training and your your body repair muscle damage and increase
duration of activity. blood flow to ease inflammation in muscles,

26 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 27


TRAINING

EXERCISE
PRINCIPLES

YOUR TRAINING Exercising at a sufficient


intensity, duration and
frequency causes physical
adaptations to occur.
You will start to see regular changes
in your weight, a lower body fat
percentage, increased endurance
capacity and improved muscle
strength.
In order for you to see consistent and
regular improvements, you need to
BASIC RECOVERY METHODS Also, because muscles are more pliable when assess your own physical adaptations
they are warm, static stretching is best done to exercise, and then you can progress
There are two commonly used recovery once the body temperature has already been and avoid training plateaus. Tracking
methods that can be done as often as needed elevated, so make sure you do it either after your weekly results gives you an
- static stretching and dynamic stretching. a warm-up or post-workout for maximum indication of fat mass loss and muscle
Each method has its own place, and it should safety and effectiveness. growth while giving you the ability to
be used throughout the 12 week USN Body adapt your training plan.
Makeover Challenge. DYNAMIC STRETCHING
FREQUENCY
STATIC STRETCHING Dynamic stretching serves two purposes –
increased circulation through a muscle and If you train too soon after a previous
Static stretching is simply holding a muscle the surrounding connective tissue and, it session, you will not fully recover.
in a gently stretched position for a period increases the range of motion beyond that Wait too long before your next
of time, usually 5-30 seconds. It’s critical achieved through static stretching. Dynamic training session, and you’ll lose some
that you do not overstretch a muscle, as it stretches are not held in place for any length of the training benefits. You will
can result in strains and tears. The focus of time, instead, they return to the original have to increase the frequency of
should be on getting a “gentle stretch”, so position as soon as they have gone through your physical activity as you progress
that you can feel the stretch in the muscle, the full range of motion. Examples of throughout the USN Body Makeover
but it should never be painful or unbearable. dynamic stretching include arm windmills, Challenge. As you adapt to physical
One other caution is to be careful of hyper- high knees, and straight-leg swings. stress, you can exert more power
extending certain joints, specifically the knee or increase your fitness levels, and
and elbow. The knee should stay unlocked eventually deliver on your goal of a
when doing hamstring stretches (hurdler balanced lifestyle approach.
stretches, toe touches, etc.), as should
the elbow during bicep and pec stretches FORM AND FUNCTION
(doorway stretches, etc.).
The critical importance of correct
form and function remain high
during all types of physical activity.
This correct approach to activity will
help you to isolate the muscle tissue
that you are training, improving
your result of exercise while limiting
the risk of injury related to a bad
technique. Following the correct
form and function will help you to
achieve the maximum effect while
performing the exercise.

28 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 29


TRAINING PLANS
C C C

RAPID FAT LOSS


B
A A

MONDAY
B B

TRAINING PROGRAMME FOR WOMEN


BOX JUMP / 30s JUMP ROPE PRISONER SQUAT TUCK JUMP/ 30S JUMP ROPE
Follow this 5-day training programme for the next 12 weeks. You can do these exercises at home or at your gym, depending on SETS: 3 | REPS: 10 | REST: 0 SETS: 3 | REPS: 15 | REST: 0 SETS: 3 | REPS: 10 | REST: 0
your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio
training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening.
C C B C
C
A

C SS TS HIIT
A C
A B
B

Circuit: Complete each SuperSet: Completing 2 Tri Set: Completing 3 High Intensity Interval Training is a style of cardio-
exercise directly after exercises directly after exercises directly after vascular training whereby repeated bouts of short
the previous with no each other with no one another with no duration, high intensity exercise is combined with
rest in between until rest in between. After rest in between. After periods of low intensity intervals used as active
all exercises have been both exercises have all 3 exercises have recovery.
completed. This is one been completed that been completed, that
set. Rest 1 - 2 minutes counts as one set of the counts as one set of the BURPEES WALKING LUNGE SPLIT JUMP / 30s JUMP ROPE
between each set. SuperSet. Tri Set. SETS: 3 | REPS: 10 | REST: 0 SETS: 3 | REPS: 10 PER LEG | REST: 0 SETS: 3 | REPS: 5 PER LEG | REST: 0

C HIIT

“STRIVE FOR
PROGRESS, NOT A B
HIIT CARDIO:
PERFECTION.”
A B
4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN

SINGLE LEG HIP RAISES SWISS BALL CRUNCHES


SETS: 3 | REPS: 10 PER LEG | REST: 120s SETS: 5 | REPS: 25 | REST: 30s-60s

30 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 31


SS SS SS SS SS SS
1 1 2 1 1 2
A B

WEDNESDAY
A B
A
TUESDAY

B
A B A B

A B

LAT PULL DOWN WIDE GRIP TRICEP PUSHDOWN SEATED ROW DUMBBELL BENCH PRESS DUMBBELL BICEP CURL DUMBBELL INCLINE PRESS
SETS: 3 | REPS: 10 | REST: 0 SETS: 3 | REPS: 10-12 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 10-12 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0

SS SS SS SS SS SS
2 3 3 2 3 3

B A B
A B A A B
A B
A

TRICEP KICKBACK SETS: 3 BARBELL BENTOVER ROW BENCH DIPS SETS: 3 DUMBBELL HAMMER CURLS WIDE PUSH UPS CONCENTRATION CURLS
REPS: 10-12 PER ARM | REST: 60s-120s SETS: 3 | REPS: 8-12 | REST: 0 REPS: FAILURE | REST: 60s-120s SETS: 3 | REPS: 8-12 | REST: 60s-120s SETS: 3 | REPS: FAILURE | REST: 0 SETS: 3 | REPS: 6-8 | REST: 60s-120s

SS
4 B
SS
4
HIIT HIIT
A
A B

A B HIIT CARDIO: HIIT CARDIO:


4 MIN WARM UP 4 MIN WARM UP “EXCUSES
15 MIN HIIT IN 1 MIN INTERVALS 15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN
DON’T BURN
2 MIN COOL DOWN
CALORIES!”

SEATED CALF RAISE STANDING CALF RAISE (BODY WEIGHT) LEG RAISES
SETS: 3 | REPS: 10-12 | REST: 0 SETS: 3 | REPS: 25 | REST: 60s-90s SETS: 5 | REPS: 25 | REST: 30s-60s

32 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 33


SS SS SS SS SS
1 1 B
2 1 1
A
A A
B
THURSDAY

A
A
B

FRIDAY
A B
B

ARNOLD PRESS PLANK LATERAL RAISES WALKING LUNGE BARBELL SQUAT STIFF LEG DEADLIFT
SETS: 3 | REPS: 8-10 | REST: 0 SETS: 3 | REPS: 60s | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 6-10 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 60s-120s

SS A B
TS B
TS SS SS
2 1 1 2 2
A A B
A B B

A B

REVERSE FLYES FRONT RAISES DUMBBELL SHOULDER PRESS DEADLIFT LEG EXTENSION LEG CURL
SETS: 3 | REPS: 10-12 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0 SETS: 3 | REPS: 6-8 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 60s-120s SETS: 3 | REPS: 10 PER LEG | REST: 0 SETS: 3 | REPS: 10-15 | REST: 60s-120s

A B
TS
1
HIIT HIIT
A B

HIIT CARDIO: HIIT CARDIO:


4 MIN WARM UP “IF IT DOESN’T 4 MIN WARM UP
“YOU’RE ONE
15 MIN HIIT IN 1 MIN INTERVALS CHALLENGE 15 MIN HIIT IN 1 MIN INTERVALS WORKOUT
2 MIN COOL DOWN YOU, IT DOESN’T 2 MIN COOL DOWN AWAY FROM A
CHANGE YOU.” GOOD MOOD.”

BARBELL UPRIGHT ROW RUSSIAN TWIST


SETS: 3 | REPS: 10-12 | REST: 120s SETS: 5 | REPS: 25 | REST: 30s-60s

34 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 35


TRAINING PLANS
SS SS
1 1
A B

LEAN MUSCLE GAIN


B

MONDAY
A
A B

TRAINING PROGRAMME FOR MEN


BARBELL BENCH PRESS SEATED CHEST PRESS PUSH UPS
Follow this 5-day training programme for the next 12 weeks. You can do these exercises at home or at your gym, depending on SETS: 3 | REPS: 6-10 | REST: 60s-90s SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: FAILURE | REST: 60s-90s
your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio
training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening.
TS TS TS
1 A B
1 1
A B

SS TS HIIT
A B

SuperSet: Completing 2 Tri Set: Completing 3 High Intensity Interval Training is a style of cardiovascular training whereby re-
exercises directly after exercises directly after peated bouts of short duration, high intensity exercise is combined with periods
each other with no one another with no of low intensity intervals used as active recovery.
rest in between. After rest in between. After
both exercises have all 3 exercises have
been completed that been completed, that
counts as one set of the counts as one set of the SEATED DUMBELL CURL STANDING EZ BAR CURL INCLINE DUMBBELL CURLS
SuperSet. Tri Set. SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 60s-90s

HIIT
“GREAT A B

ACHIEVEMENT
ALWAYS REQUIRES
GREAT SACRIFICE.” A B
HIIT CARDIO:
4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN

CABLE CROSS OVERS SWISS BALL CRUNCHES


SETS: 3 | REPS: 8-12 | REST: 60s-90s SETS: 5 | REPS: 25 | REST: 30s-60s

36 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 37


SS SS
A
1 1
A

WEDNESDAY
B
TUESDAY

B A
B
CARDIO:
45 - 60 MIN STEADY PACE
EASY PACED CARDIO (RUN,
CYCLE, ROW)

BARBELL SQUAT DUMBBELL LUNGES BOX JUMPS/TUCK JUMPS


SETS: 3 | REPS: 6-10 | REST: 60s-90s SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 10 | REST: 60s-90s

SS SS
2 2
B
JACQUES FAGAN
A B
FITNESS MODEL

A B A
“REST AND RECOVERY
TRAINING ARE
IMPORTANT ASPECTS
IN THE MUSCLE
DEVELOPMENT
PROCESS.”
LEG EXTENSIONS LEG CURL BARBELL DEADLIFT
SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 60s-90s SETS: 3 | REPS: 6-10 | REST: 60s-90s

SS
3
A B SS
3 HIIT
A B

HIIT CARDIO:
4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN

SEATED CALF RAISE STANDING CALF RAISE (BODY WEIGHT)


SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 25 | REST: 60s-90s

38 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 39


SS SS SS SS
A B 1 A B
1 A A 1 A B 1
A B
THURSDAY

B B

FRIDAY
DUMBBELL SHOULDER PRESS DUMBBELL LATERAL RAISE BARBELL UPRIGHT ROW LAT PULL DOWN BACK CLOSE GRIP PULL DOWN OVERHAND PULL UPS SETS: 3
SETS: 3 | REPS: 6-10 | REST: 60s-90s SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 60s-90s SETS: 3 | REPS: 6-10 | REST: 60s-90s SETS: 3 | REPS: 8-12 | REST: 0 REPS: FAILURE | REST: 60s-90s

TS TS A TS SS SS
A B 1 1 1 2 2

B B
A B
A
A B

A
B

SEATED ROW BENT OVER BARBELL ROW RUSSIAN TWIST


TRICEP PUSH DOWN SEATED TRICEP EXTENSION DIPS SETS: 3
SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 60s-90s SETS: 5 | REPS: 25 PER SIDE | REST: 30s-60s
SETS: 3 | REPS: 8-12 | REST: 0 REPS: FAILURE | REST: 60s-90s

A B
HIIT HIIT

HIIT CARDIO: HIIT CARDIO: “WHEN YOU FEEL


4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
“I CAN AND 4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
LIKE QUITTING,
2 MIN COOL DOWN I WILL.” 2 MIN COOL DOWN
THINK ABOUT WHY
YOU STARTED.”

LEG RAISES
SETS: 5 | REPS: 25 | REST: 30s-60s

40 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 41


12
WEEKS
GET READY FOR YOUR
12 WEEK BODY MAKEOVER
01
RELEARNING:
WEEK 1-4
02
ACCELERATION:
WEEK 5-9
03
DEFINING:
WEEK10-12

STEP-BY-STEP GUIDE AND TIPS FOR YOUR 12 WEEK


BODY TRANSFORMATION

42 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 43


STAGE 1

TRAINING TIPS: ENHANCE YOUR

STAGE 01: TRAIN REGULARLY


You need to plan your day so that you make
RECOVERY
Your core products are vitally

RELEARNING
time for regular training, regardless of where important to help you support
this fits into your lifestyle. Make sure that
you have a sound understanding of your your metabolic rate, recovery
training plan, and that you take charge to and physical adaptation to
make the programming changes where training.
necessary. If you need further guidance or
advice, contact the team at USN. Make sure that you remain diligent about
WEEK 1 - 4 TRAIN INTELLIGENTLY
the use of Diet Fuel Ultralean, PhedraCut
LIPO XT, CLA Pure 1000 and BLUELABTM
100% Whey Premium Protein.
In the onset, training smart will always win. You can benefit from the addition
Depending on your level of proficiency, the of specific products to enhance your
chosen resistance weight should always
FUNCTION:
WHAT TO EXPECT DURING THIS STAGE: be heavy enough to ‘feel’, but light enough
to ensure a proper form. Your preference
recovery, especially if you are prone to
localised pain and stiffness related
WHAT IS THE cycles and stress management. You can will always guide your training, and you can
|to exercise.
01INITIAL DROP IN TOTAL adapt the workouts to include machine
FUNCTION OF THIS BODY WEIGHT
expect a total shift in the first 4 weeks of
the USN Body Makeover Challenge. Your and free-weight sections. Remember
that muscle tissue growth and physical
STAGE: system has to adapt and relearn how to
process, use and store the energy that adaptations take time. As a result, it’s
SPEED UP RECOVERY:

You may experience an initial drop in total you provide it with, through the good food important that you monitor your workouts,
increasing your training efforts, training PURE GLUTAMINE
bodyweight, this may gradually slow choices and supplementation. You will
down as your body composition changes initially find that the meals are difficult to weight, duration and intensity of your A free-form amino acid that has
The first stage of your USN throughout the USN Body Makeover finish, purely because they are spaced out workouts. been shown to improve muscle
Body Makeover Challenge is a Challenge. The initial loss can be due to every 3 hours, something you’ve never been tissue recovery levels by buffering
relearning stage. Assuming that an increase in physical activity, optimizing
hydration levels and the improvement of
used to. As you progress, you will start to
crave these meals, and your meal frequency
MEET YOUR MINIMUM lactic acid and other metabolic
waste and increasing your natural
you have taken part in irregular system homeostasis. will start to become a good dietary habit. CARDIO TRAINING TIME growth hormone response.
training, we need to prepare you If you find that you struggle to hit those Continue to use throughout your
for the lifestyle change ahead. 02DISCOMFORT AND meal times, aim to consume your protein
and vegetables as a priority, and leave your
Your cardiovascular training will help to
increase your base fitness levels, further
USN Body Makeover Challenge.
Your new lifestyle shift should STIFFNESS starch options out. In the long run, aim to supporting a higher metabolic rate and an BCAA AMINO+
seamlessly blend into your eat your full meal. improved recovery cycle. Make sure that you
To be used as an intra-workout drink
are meeting your minimum cardiovascular
approach, and your body has to In the onset, you may experience initial training time of 30 minutes daily, and to elevate your performance by
learn to adapt your new activity discomfort and stiffness as a result of 04 DO NOT USE THE SCALE increase this gradually as your fitness levels preventing exercise induced fatigue,
exercise. It’s totally normal, and your increasing fat utilisation and
levels and physical stresses. recovery will improve with time. The training
improve.
further protecting and enhancing
Excellent food choices, proper plans have been developed to allow you A healthy lifestyle should not be about If you are struggling to get enough training muscle tissue recovery. Continue
weight loss. The goal should be all about to use throughout your USN Body
supplementation and regular to train at your own pace to ensure that
managing your body composition, keeping
time allocated, consider performing your
you allow enough time for recovery to cardio training early in the mornings, Makeover Challenge.
exercise will help to support occur. Consider including USN Micronized your total body fat levels in check. Do not with your resistance work being
your progress and enjoyment Glutamine into your supplement strategy as use the scale as a primary measurement your afternoon/evening sessions. PURE PROTEIN GF1
tool. This will give you the false idea that
throughout the USN Body this is well known to support recovery.
your success is only about your weight loss, USN’s Pure Protein GF1 is a
Makeover Challenge. when it’s actually all about your conditioning. complete engineered 5-stage
03DIFFICULTY FINISHING Remember that regular exercise will enhance releasing protein blend consisting
of a precise mixture of whey protein
YOUR MEALS lean muscle tissue growth, and this equals
a nett weight gain. Focus on the skin fold isolate, whey protein hydrolysate,
measurement on a weekly basis, and use whey protein concentrate,
Your metabolic rate is an indication of this as your primary measurement tool. calcium caseinate and milk
how well your system adapts to your meal protein concentrate.
choices, meal frequency, activity level, sleep USN PURE PROTEIN GF1 is great
when used: Upon waking or before
bed time to help efficient protein
uptake requirements during sleep.
.
44 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 45
STAGE 2

TRAINING TIPS:
ENHANCE YOUR
STAGE 02: START TO SPLIT
YOUR TRAINING
PROGRESS
Since you are training at

ACCELERATION SESSIONS a higher intensity and not


consuming any more calories,
You have built up an exceptional base
fitness level, so you can now start to split you may start to feel fatigued
your training sessions if you can find time early on in your training
to do so. Try to get your cardiovascular sessions.
WEEK 5 - 9 training done first thing in the morning so
that you can elevate your metabolic rate
for the day ahead, priming your system to
This is a normal sensation. A few
supplementation changes are
burn more energy throughout the day. You recommended from week 5 onwards
should be able to complete 60 minutes to help you maintain consistent weight
of intense cardiovascular activity, so be loss, improve your energy levels, enhance
recovery and to offer convenience.
FUNCTION:
WHAT TO EXPECT DURING THIS STAGE: aware that you have the control over how
hard you push your limits!
WHAT IS THE
FUNCTION OF THIS
01START TO MAKE sessions, where your body fat levels show
a small, but regular downward trend and INTRODUCE SUPPLEMENTATION:

STRATEGIC CHANGES your lean muscle tissue conditioning NEW TRAINING B4-BURN
STAGE: shows improvements. By now, you should (RECOMMENDED FOR FEMALES)
The ACCELERATION Phase of your USN Body
understand the impact that your efforts
offer significant reward, and these are
METHODS An extreme, micro-concentrate
Your first 4 weeks of the USN Makeover Challenge is adaptive, and you can compounded on a daily, weekly and monthly Continue to perform your resistance pre-workout formula with zero
Body Makeover Challenge have start to make strategic changes to your food, basis. The more effort that you put in now, training sessions in the evening, and carbs. Scientifically developed, and
past, and your relearning phase supplementation and training. the greater your end results will be. take the opportunity to stretch post- grounded in the most up-to-date
is complete. workout so that you can recover in a research, B4-BURN significantly
One of the most important changes you
can make to your food is the methods of
03 REMAIN CAUTIOUS shorter period of time. You can start to
introduce additional and new training
increases nitric oxide production and
retention, increases explosive energy
At this stage, you should be well preparation. Make sure that you put into methods into your programme. while warding off fatigue. Rapid
adjusted to your new lifestyle, question how you make food. Opt to steam By now, you will start to feel motivated to Remember to pay special attention rest-time recovery ensures that you
and grill foods as no additional calories are
and you should be feeling full of added to the foods. Limit your intake of
do more, to push your limits and achieve to your weak points, and train get the best out of each session.
greater rewards. A word of caution is intelligently and according to your goal. Continue to use throughout your
life, with improved energy levels table salt, sauces and condiments because necessary as over training or a very low USN Body Makeover Challenge.
and faster recovery. of the potential negative effects and hidden calorie approach can result in fatigue and a Make time to use other facilities in
calories that potentially enter your system. slipper slope back to your old, bad habits. the gym like the sauna and steam B4BOMB2
Regular eating and You may have already noticed that your You may start to experience cravings for room, which can aid in recovery and (RECOMMENDED FOR MALES)
taste buds are far more sensitive to foods foods, especially additional simple, high-GI the removal of toxins and metabolic
supplementation should be like and flavours as you no longer rely on poor carbohydrates. This is an indication that you waste from your system. USN’s B4 Bomb2 is a revolutionary
second nature to you, and you’re food choices. are not eating enough to support recovery, next-generation extreme BLUELAB™
pre-workout.
already inspired to take your and it’s easily remedied through the proper
training and eating to the next CONSISTENT & POSITIVE
02 choice of supplementation or a shift in It contains potent levels of
your eating habits, without the addition of
level so that you can speed up WEEKLY RESULTS increased body fat. It’s a win-win situation
scientifically-researched patented
ingredients to transform your
your results, getting you closer to for you! workout and get you to your goals
your end goal. You will start to see consistent positive quicker. Continue to use throughout
results at your weekly assessment your USN Body Makeover Challenge.
PHEDRACUT SF
A stimulant free weight
management aid that can be used
in the evenings as well as over
weekends (your off-days) to support
your goal and dietary management
needs. Continue to use throughout
your USN Body Makeover Challenge.

46 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 47


STAGE 3

TRAINING TIPS:
ENHANCE YOUR
STAGE 03: TRAINING SESSIONS
WILL BECOME MORE
TONING
A supplement strategy change

DEFINING IMPORTANT is required as your conditioning


Your training sessions will become more
improves in the last 3 weeks.
important as you aim to tone and condition You will start to slightly drop your intake of
your physique to prepare for the final photo carbohydrates, keeping your diet focused
shoot. on proteins, vegetables, salads and fruits.

WEEK 10 - 12 CARDIO MUST


Use your 100% PREMIUM WHEY as a
post-workout shake, and continue with
the use of PhedraCut Lipo XT, CLA Pure
INCREASE 1000, and AMINO-LEAN to help you
perform and achieve your goals. At this
It is important that your training intensity, stage, you can benefit from the addition
of the following products to enhance
FUNCTION:
WHAT TO EXPECT DURING THIS STAGE: from a cardiovascular perspective, increases
so that you increase fat utilisation as an your conditioning and tone, to lower your
calorie intake requirements, control your
WHAT IS THE energy source. Aim for 45-60 minutes daily,
appetite and to increase your strength and
01THINGS ARE ALL 5-6 times per week to improve your result.
FUNCTION OF THIS COMING TOGETHER
power for an improved workout potential:

STAGE: LOWER THE TRAINING


Your focus and commitment over Your energy levels and motivation will be WEIGHT SUPPLEMENTATION:
high as you enter the last phase of the USN You should lower the training weight used
the past 9 weeks prepares you Body Makeover Challenge. You will start during your resistance sessions, rather L-CARNICUT
for your last 3 weeks of intense to see things coming together as you gain opting to increase the amount of reps
consistent results from your dietary and
dieting and training. You are training efforts.
that you perform. You would ideally want L-CARNITINE is essential for
LAURA DANIELZ to achieve total fatigue this way, further transporting long chain fats into
well on your way to successfully WBFF PRO
enhancing conditioning and tone. the cell (mitochondria). L-Carnitine
completing your USN Body 02DON’T SKIP MEALS taps into your fat supply and may
Makeover Challenge, and your AND FACTOR IN YOUR “THIS IS provide support to burn it as fuel,
resulting in increased energy.
dedication over the next 3 weeks TRAINING TIME YOUR FINAL Without L-Carnitine, these fats
will deliver on your end-phase STAGE! KEEP cannot be burned for energy and are
instead shunted to stored body fat.
of improved body composition, The last 3 weeks of your Challenge offers FOCUSED L-Carnicut can be used throughout
toning and conditioning. you time to reflect on the small changes
that need to be made to get the best results. FOR THE the Challenge.
It’s time to focus on your final photo shoot,
and take into account time required for
LAST 3 WATER SLIM PACKS

hair removal, tanning, hair and makeup WEEKS OF A natural diuretic and potent
antioxidant, designed to assist you
requirements in the last few days leading up
to your photo shoot. Don’t get overwhelmed INTENSE in dropping excess water stores so
that you can achieve improvements
by the small things, just plan your time
properly, don’t skip meals and get your
DIETING AND in your conditioning levels, perfect
required training time in! TRAINING.” for use with your PhedraCut
LIPO XT.
ZMA+
Scientifically developed to stabilise
the primary anabolic hormone levels
naturally, resulting in increased
muscle mass, strength, recovery
and endurance performance.

48 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 49


CONGRATULATIONS!
YOU NOW HAVE ALL OF THE SKILLS THAT YOU REQUIRE TO
SUCCESSFULLY MANAGE YOUR WEIGHT, ACHIEVE YOUR GOALS
AND KEEP AN OUTSTANDING PHYSIQUE.

YOU HAVE SUCCESSFULLY TRANSFORMED YOUR BODY.

“USE WHAT YOU TEAM USN


CONCLUSION: You will have learnt the real value of good eating, regular exercise and HAVE LEARNT TO
effective supplementation, as well as the benefit of time and goal setting. PLAN THE WAY
WHAT NOW? HERE ARE A FEW TIPS ON HOW YOU SHOULD
FORWARD!”
This is not the end of a journey,
it’s simply the beginning of a MANAGE YOUR POST-CHALLENGE MAINTENANCE:
you will effectively keep the muscle
whole new lifestyle for you. 03 TRAINING you currently have while improving
to how you do these things to support
It’s important for you to
01MAINTAINING YOUR maintenance.
conditioning.
Training during the maintenance phase is
understand why you started the PHYSIQUE much like your approach to eating, it does 04 SUPPLEMENTS
USN Body Makeover Challenge,
02 NUTRITION not have to be regimented, and you do not
Maintenance of your new physique will not have to be purist about it. You will not lose
what you learned out of it, what require the intense approach to dieting and muscle tissue overnight, so you can train 3-5 You can now start to strategise your
It remains essential to continue with the supplementation more effectively,
you have achieved and the final training that you have become accustomed total balanced approach to food that the times per week to maintain fitness and not
using the products only when
result. to over the last 12 weeks. Your adaptation Body Makeover Challenge teaches you. compromise conditioning. You can manage
your intensity and you can use this time to required. In essence, you can simplify
to exercise will not have to occur at such a Regular eating may now be the norm for your use, and use products out of
Remind yourself of your goal, fast rate, and this gives you the ability to you, so if you find that it is a habit, continue work on areas that you wish to improve on.
convenience and to support your
which was most likely a ‘better focus on improving your technique to isolate with the 5-6 meals per day approach, You can now start to include different types health.
specific muscle groups and further improve allowing yourself a little more variety. Why of training methodology into your routine.
you’. You’re now in the situation your conditioning. It is important to realise at change a winning formula? Include cross-fit, high intensity own body We recommend the use of CLA Pure 1000,
where you can reassess where this stage that you have paid your dues, so
You should still aim to eat healthy most of weight training and circuit training to give BCAA Amino +, BLUELAB™ 100% Whey
you have the advantage of time on your side. Premium Protein on a continual basis. If you
you are, plan your next goal and the time because you want to avoid a calorie your system a break from the standard
find that you are picking up body fat levels,
start your new Challenge. The maintenance phase is more about surplus. The nutrition aspect of physique routine. You can also incorporate another
option for your resistance sessions: Lower adjust your diet and training first and then
physique progression, it is not about maintenance is the most important, because include PhedraCut XT to get you back on
standing still. You have to have a goal big even with an infrequent or less intense the weight of choice and increase the reps to
the 12-20 range to improve conditioning. track. The maintenance phase allows you to
enough to keep you motivated to further workout regimen, if you are still flooding use products to your advantage and to get
refine your physique. You no longer have to your body with calories, it will respond by The basic approach and philosophy of results in very short periods of time. If you
plan specific meals diligently, although you utilising them to either build muscle or training for maintenance would be to: struggle with water retention, use Water
will be expected to continue with a healthy increase fat storage. Just make sure not to Slim Packs.
approach to eating, and you can slow your eat too few calories because the one thing • Opt for lighter weights at higher reps
training down to 3-5 times weekly. Your you don’t want to do is lose muscle. This (keep rep ranges between 12-20).
main focus is now on the improved sense of will take a bit of practice, but you will get
05 PLANNING
well-being and overall health. confident about your system’s ability to • Don’t utilise any intensity tactics (drop
manage food types and portion sizes, and sets, super sets, etc).
Maintaining your physique is not difficult, Your maintenance phase gives you the
you have total control over your diet. • Reduce the volume and frequency of your opportunity to plan your next goal without
but it does require the understanding
that there is a need to focus on food, workouts. compromising the achievements that you
supplementation and training diligently. have made in the last 12 weeks. Take a break
You will simply make the small adjustments By still lifting weights, but not as often, from the intensity of the last few months
or as intense, or as heavy as you used to, and establish a new target.

50 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 51


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