YOUR STEP-BY-STEP PLAN FOR WOMEN RAPID … › wp-content › uploads › 2020 › 01 ›...

When you’re committed to losing weight

RAPID FAT LOSS

YOUR STEP-BY-STEP PLAN FOR WOMEN

COMMIT & YOU WILL SUCCEED

DAY 1 WEEK 6 WEEK 12

1. You can have total control over the way you look by taking charge of the things that you do and developing a routine.

2. Start by introducing a plan into your lifestyle. 3. Make time in your day to train and prepare healthy meals. 4. This will slowly edge out bad habits, excuses and irregular

routines that form the foundation of an unhealthy lifestyle. 5. Getting to grips with this concept will motivate you to continue

and inspire you to achieve your goal, making your ultimate physique a reality!

ANGELIQUE SWANEPOEL

USN RAPID FAT LOSS GUIDE FOR WOMEN | 2

All it takes is commitment and following our rapid fat loss plan to succeed.

YOUR STEP-BY-STEPPLAN TO LOSE MORE

WEIGHT FASTER


Low Calorie, High Protein Eating Plan for Women

RAPID FAT LOSSEATING PLAN


MEALPREPPlan ahead and avoid

life’s little surprises

Before you start your Rapid Fat Loss journey, make sure that you plan and prepare in advance.

Whether you prefer to cook all meals on a Sunday for the week ahead or simply have all ingredients stock-piled in your fridge and cupboards it is important to decide beforehand what meals you are going to prepare and sticking to it.

Try to avoid shopping on a daily basis as this leaves less time for preparation, exercise and recovery. Do a weekly shop on your rest days, and plan your meals for the week ahead.

PREPARATION


The exchange list contains food items which can be interchanged with each other. The serving sizes of each food is important to note as it is calculated so that the macronutrients per portion are similar.

Remember, some processed foods such as sauces, ready-made meals and spices contain added sugar. It is recommended to avoid processed foods and sauces as far as possible for best results.

PREPARATION

VEGETABLE OPTIONS

GARDEN SALAD (lettuce, bell pepper, cucumber, tomato, no dressing/feta)

1 cup

CABBAGE (sautéed/steamed)

1 cup

SPINACH (sautéed/steamed)

1 cup

BRUSSELS SPROUTS (steamed)

1 cup

BROCCOLI (steamed)

1 cup

BRINJAL/AUBERGINE (steamed/grilled)

1 cup

TOMATOES (raw)1 cup

CAULIFLOWER (steamed)

1 cup

LETTUCE (raw)1 cup

BABY MARROW (sautéed/steamed)

1 cup

WHAT YOU PUT IN IS WHAT YOU GET OUTUNDERSTANDING FOOD IS AN IMPORTANT PART OF YOUR WEIGHT LOSS JOURNEY.


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 ▪ Increases urinary output

REDUCES FAT ABSORPTION ▪ Improves body composition ▪ Prevents weight gain

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

THE ROLE OF SUPPLEMENTS IN YOUR EATING PLANEach product performs an important role during your fat loss journey to reach your goals easier, quicker and to achieve maximum results.*

PREPARATION

*Only effective when combined with a balanced, energy-restricted eating plan and regular physical activity.


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

BREAKFAST ▪ Omelette made with 1 large egg & 2 egg whites ▪ Small tomato OR 5 cherry tomatoes ▪ With/after breakfast: 1-2 USN CLA Pure 1000 capsules

SNACK ▪ 1 Scoop 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 ▪ Steamed fish (120g raw) ▪ 2 Cups green salad ▪ With/directly after lunch: 1-2 USN CLA Pure 1000 capsules

SNACK ▪ 2 Scoops Diet Fuel Ultralean

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

DINNER ▪ Skinless grilled chicken breast (120g raw) ▪ 2 Cups steamed green veg ▪ 1 tbsp extra virgin olive oil ▪ With/directly after dinner: 1-2 USN CLA Pure 1000 capsules

MONDAY

*Do not exceed usage for longer than 2 weeks



BREAKFAST ▪ 1 Scoop Diet Fuel Ultralean ▪ Cinnamon to taste ▪ 5 Almonds ▪ With/directly after breakfast: 1-2 USN CLA Pure 1000 capsules



LUNCH ▪ Skinless chicken breast (120g raw) ▪ 2 Cups garden salad ▪ With/directly after lunch: 1-2 USN CLA Pure 1000 capsules

SNACK ▪ 10 Almonds ▪ 1 Scoop Diet Fuel Ultralean


DINNER ▪ Lean red meat (100-120g raw) ▪ 2 Cups of stir fried mixed veg ▪ 1 tbsp extra virgin olive oil ▪ With/directly after dinner: 1-2 USN CLA Pure 1000 capsules

TUESDAY




BREAKFAST ▪ Blend together 250ml fat free milk OR water ▪ 1 Scoop Diet Fuel Ultralean ▪ Cinnamon OR unsweetened cocoa to taste ▪ With/directly after lunch: 1-2 USN CLA Pure 1000 capsules



LUNCH ▪ Grilled white fish (120g raw) ▪ 1 Cup of steamed green veg ▪ With/directly after lunch: 1-2 USN CLA Pure 1000 capsules

SNACK ▪ Diet Fuel bar/TRUST Bar or ▪ 1 Scoop Diet Fuel Ultralean


DINNER ▪ Spicy seasoned chicken breast (120g raw) ▪ ½ Cup cauliflower (rice/steamed/mashed) ▪ 1 Cup steamed green veg ▪ With/directly after dinner: 1-2 USN CLA Pure 1000 capsules

WEDNESDAY




BREAKFAST ▪ Omelette made with 1 large egg & 3 egg whites ▪ ½ Cup mushrooms ▪ ¼ Onion ▪ 1 Cup spinach OR 1 small tomato ▪ With/directly after breakfast: 1-2 USN CLA Pure 1000 capsules



LUNCH ▪ Skinless grilled chicken breast (120g raw) ▪ 1 Cup broccoli ▪ 1 Cup green salad ▪ With/directly after lunch: 1-2 USN CLA Pure 1000 capsules

SNACK ▪ 30g Lean biltong

OR ▪ 1 Scoop Diet Fuel Ultralean


DINNER ▪ Beef fillet cut into strips (100-120g raw) ▪ 2 Cups mixed green veg ▪ With/directly after dinner: 1-2 USN CLA Pure 1000 capsules

THURSDAY

*Do not exceed usage for longer than 2 weeks USN RAPID FAT LOSS GUIDE FOR WOMEN | 11


BREAKFAST ▪ With/directly after breakfast: 1-2 USN CLA Pure 1000 capsules ▪ 1 Scoop Diet Fuel Ultralean



LUNCH ▪ 1 Tin (170g) of tuna in brine (drained) ▪ 1 Cup garden salad ▪ With/directly after lunch: 1-2 USN CLA Pure 1000 capsules

SNACK ▪ 30g Unsalted nuts



DINNER ▪ Spicy seasoned chicken breast (120g raw) ▪ ½ Cup cauliflower rice ▪ 1 Cup steamed green veg ▪ With/directly after dinner: 1-2 USN CLA Pure 1000 capsules

FRIDAY



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

BREAKFAST ▪ 2 Large boiled eggs ▪ ½ Avocado ▪ With/directly after breakfast: 1-2 USN CLA Pure 1000 capsules


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

LUNCH ▪ Lean minced meat (100-120g raw) ▪ ½ Cup chopped green peppers ▪ With/directly after lunch: 1-2 USN CLA Pure 1000 capsules

SNACK ▪ 4 tbsp low fat hummus ▪ Cucumber sticks


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

DINNER ▪ Salmon steak (120g raw) ▪ 2 Cups green veg ▪ With/directly after dinner: 1-2 USN CLA Pure 1000 capsules

SATURDAY



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

BREAKFAST ▪ Blend together 250ml fat free milk OR water ▪ 1 Scoop Diet Fuel Ultralean ▪ ½ Cup of berries (fresh/frozen) ▪ Cup raw oats ▪ With/directly after breakfast: 1-2 USN CLA Pure 1000 capsules


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 (100-120g raw) ▪ 2 Cups of steamed green veg ▪ With/directly after lunch: 1-2 USN CLA Pure 1000 capsules


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

DINNER ▪ Pork fillet (120g raw, excess fat trimmed) ▪ 1½ Cups of roasted brussels sprouts and broccoli ▪ With/directly after dinner: 1-2 USN CLA Pure 1000 capsules

SUNDAY



WEEKLY EATING PLAN

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BREAKFAST

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LUNCH DINNERUPON WAKING UP:

30 MIN PRIOR TO LUNCH:

SNACK SNACK30 MIN PRIOR TO DINNER:

YOU

R 3

STE

P R

API

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E

Step-by-step Training Plan for Women

RAPID FAT LOSSTRAINING PLAN


Follow this 5-day training programme for the next 12 weeks. 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.

TRAINING SETS SuperSet (SS) Completing 2 exercises directly after each other with no rest in between. After both exercis-es have been completed that counts as one set of the Super-Set.

High Intensity Interval Training (HIIT) HIIT is a style of cardiovascular training whereby repeated bouts of short duration, high inten-sity exercise is combined with periods of low intensity intervals used as active recovery.

Circuit (C) Complete each exercise di-rectly after the previous with no rest in between until all exercises have been complet-ed. This is one set. Rest 1 - 2 minutes between each set.

Tri Set (TS) Completing 3 exercises direct-ly after one another with no rest in between. After all 3 exercises have been complet-ed, that counts as one set of the Tri Set.

STRIVE FOR PROGRESS, NOT PERFECTION.


MONDAYWORKOUT: +- 20 MIN | CARDIO: +- 20 MIN

SWISS BALL CRUNCHES

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

BOX JUMP / 30s JUMP ROPE

SETS: 3 | REPS: 10 | REST: 0

PRISONER SQUAT


TUCK JUMP/ 30s JUMP ROPE


SPLIT JUMP / 30s JUMP ROPE

SETS: 3 | REPS: 5 PER LEG | REST: 0

WALKING LUNGE


BURPEES


SINGLE LEG HIP RAISES

SETS: 3 | REPS: 10 PER LEG | REST: 120s

4 MIN WARM UP

15 MIN HIIT IN 1 MIN INTERVALS

2 MIN COOL DOWN

HIIT CARDIO: AA

BB

C

A

B

C

C

A

B

C

CA B

C

A

B

C

C

B

C

AA

B

C


ENHANCE YOUR WEIGHT LOSS RESULTS

RAPID FAT LOSSSUPPLEMENT PLAN


TONE MOREBURN MOREGET LEANERADVANCED BODY TONERTHERMOGENIC FAT BURNERLOW-GI PROTEIN SHAKE

3-STEPRAPID FAT LOSSSOLUTION

YOUR COMPLETE

21 3

YOUR DAILY SUPPLEMENT PLAN


BURN MORE FAT. FASTER.

DECREASE BODY FAT

TARGET FAT AREAS

REDUCE FAT BUILD-UP

ALL-DAY ENERGY

T H E R M O G E N I C FAT B U R N E R

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.


https://usn.co.za/shop/products/phedracut-lipo-xhttps://usn.co.za/shop/products/diet-fuel-ultralean

REDUCE CRAVINGS AND

SLIM DOWN FASTER.

H I G H P R O T E I N S L I M M I N G S H A K E

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.


https://usn.co.za/shop/products/diet-fuel-ultralean

The best ratio of AA grade CLA for optimal toning and weight control efficacy.

C L A P U R E 1 0 0 0 S O F T G E L S

TONE,TIGHTEN ANDFIRM FASTER


https://usn.co.za/shop/products/cla-pure-1000

ALTERNATIVE PRODUCTSAlternative USN products to suit your lifestyle and support your

weight loss journey to lose more weight. Faster.

AA GRADE CLA FOR OPTIMAL

TONING

HIGH PROTEIN SLIMMING SHAKE

STIMULANT-FREEL-CARNITINE

FOR TONING & ENERGY

HIGH PROTEIN LOW-CARB

SLIMMING SHAKE

ULTRA PREMIUM PROTEIN FOR LEAN

MUSCLE MAINTENANCE

BURN MORE FAT. FASTERFAT BURNERS

BODY TONERS

SLIMMING / PROTEIN SHAKES

TONE , TIGHTEN & FIRM YOUR BODY

SLIM DOWN & STAY LEAN

ADVANCED THERMOGENICFAT BURNER

THERMOGENICFAT BURNER

THERMOGENICFAT BURNER

STIMULANT-FREEFAT BURNER

FAT BURNING SACHETS

FAT BURNING LIQUID


Get in contact with our team of experts for any direct support & guidance during your weight loss journey.

WE AREHERETO HELP

https://usn.co.za/query/submit/http://https://www.facebook.com/USNSA/

EATING PLANTRAINING PLANsupplement plan

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