USN-Fat-Loss-Plan_KETO_Female-1

YOUR STEP-BY-STEP

KETO PLAN FOR WOMEN

RAPID

FAT

LOSS

When you’re committed

to losing weight

LOSE UP TO

2.2 TIMES MORE

WEIGHT WITH KETO *

BURN FAT INSTEAD OF CARBS FOR ENERGY &

RAPIDLY INCREASE THE AMOUNT OF FAT YOU

BURN TO LOSE MORE WEIGHT.

WHAT IS A KETO DIET?

The Ketogenic Diet, known as the Keto Diet, is a low-carb, high-fat & moderateprotein

diet that puts your body in a fat-burning state: Ketosis. Ketosis, a

metabolic process, occurs when your body doesn’t have enough glycogen (stored

glucose) to utilise as energy due to your reduced carb intake. Fat stores will then

be burned for energy instead of glucose.

As a result, Ketones will form, which serve as an alternative source of energy for

the brain, heart & muscle. This continuous process of staying in Ketosis rapidly

increases the amount of fat you burn during rest, daily activity & exercise helping

you burn more fat & lose more weight.

INCREASED WEIGHT LOSS³

LOW-CARB (KETO)

LOW FAT

BODY WEIGHT (kg)

92-

88-

84-

80-

0

1

2

3

4

5

6

7

8

9

TIME (weeks)

10

11

12 24

3,9 KG

LOST

8,5 KG

LOST

1

Johnstone AM, et al. (2008). Effects of a high-protein ketogenic diet on hunger, appetite, & weight loss in obese men feeding ad libitum. The American Journal of Clinical Nutrition.

2

McClernon FJ, et al. (2007). The effects of low-carbohydrate ketogenic diet & a low-fat diet on mood, hunger, & other self-reported symptoms. Obesity, Jan; 15(1):182-7.

3

Wood RJ, et al. (2006). Carbohydrate restriction alters lipoprotein metabolism by modifying VLDL, LDL, & HDL subfraction distribution & size in overweight men. Journal of Nutrition, Feb; 136(2):384-9.

4

Natalie Olsen, A. (2019). Keto diet: Benefits and nutrients. [online] Medical News Today. Available at: https://www.medicalnewstoday.com/articles/319196.php [Accessed 4 Oct. 2019].

5

Allen, B., et al. (2019). Ketogenic diets as an adjuvant cancer therapy: History and potential mechanism. Redox Biology.

*Most effective when used in conjunction with a kilojoule-controlled eating & training plan. USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 2

HOW TO GET

INTO KETOSIS

It typically takes 2–4 days to enter Ketosis if you eat fewer than 50 grams of carbs

per day. However, some people may take longer depending on factors like physical

activity level, age, metabolism, and carb, fat, and protein intake.

EAT LESS THAN

20 G NET

CARBS

PER DAY

MOVE

MORE

OFTEN

EXERCISE HAS

SHOWN TO SPEED

UP KETOSIS

MONITOR

YOUR

PROTEIN

INTAKE

PER YOUR

MACRO NUTRIENTS

STOP

WORRYING

ABOUT FAT

EAT

MORE

FAT

DRINK MORE

WATER

AVOID

SNACKING

The USN KETO guide will help you every step of the way to

Activate, Maximize and Fuel Ketosis to rapidly increase the

amount of fat you burn and lose more weight.

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 3

COMMIT & YOU

WILL SUCCEED

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!


YOUR STEP-BY-STEP

KETO PLAN TO LOSE

MORE WEIGHT FASTER

All it takes is commitment and

following our rapid fat loss plan to succeed.


RAPID

FAT

LOSS

KETO EATING PLAN

7 Day Low-Carb,

High-Fat & Moderate-Protein

Eating Plan For Women

PREPARATION

MEAL

PREP

Plan 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 stockpiled

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

FOOD EXCHANGE LIST

Each food category exchange list contains food items which can be interchanged

with each other. The serving size 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 and gluten. It is always important to check the label on the

product to ensure that it is gluten-free if you are following this meal plan. It is

recommended to avoid processed foods and sauces as far as possible for best

results.

CRITERIA FOR KETO DIET:

The standard ketogenic diet contains around 75% of total energy (kJ/calories)

from fat, 20% from protein, and 5% from carbohydrates. Alternatively, the classic

ketogenic diet can also be thought of as containing a 4:1 ratio of fat to protein and

carbohydrates, respectively.

5% CARBS

75% FAT

20% PROTEIN


PREPARATION

FOOD EXCHANGE LIST

NON-STARCHY

VEGETABLES

1 serving approx. 105kJ

(25 calories)

Carbs 5g

Protein 1-2g

Fat 0g

A serving of leafy greens is about

2-3 cups. For all other nonstarchy

vegetables a serving is

½ cup cooked or 1 cup raw.

NUTS


(45 calories)

Carbs 0g

Protein 1g

Fat 5g

PROTEIN


(150 calories)

Carbs 0g

Protein 14g

Fat 1-9g

Artichoke

Leeks

Arugula

Lettuce, all

Asparagus

Microgreens

Mushrooms

Bok Choy

Okra

Broccoli

Onions

Brussels sprouts

Parsley

Cabbage

Peppers, all

Radicchio

Cauliflower

Radishes

Celeriac root

Salsa

Celery

Scallions

Chard/Swiss chard

Sea vegetables

Chives

Shallots

Cilantro

Cucumbers

Spinach

Eggplant

Sprouts, all

Squash (delicta, pumpkin,

spaghetti, yellow, zucchini)

Escarole

Tomato

Fennel

Turnips

Vegetables, fermented

Greens (beet, collard, dandelion,

kale, mustard, turnip)

Water chestnuts

Horseradish

Watercress

Kohlrabi

Serving

Almonds 6

Almond butter 1 ½ Tablespoon

Brazil nuts 3

Cashews 6

Chia seeds 1 Tablespoon

Coconut, dried 1 ½ Tablespoon

Flaxseeds, ground 1 ½ Tablespoon

Hazelnuts 5

Hemp seeds 1 Tablespoon

Macadamia 3

Nut & seed butter ½ Tablespoon

Peanuts 10

Pecan halves 4

Pine nuts

1 Tablespoon

Pistachios 16

Pumpkin seeds 1 Tablespoon

Sesame seeds 1 Tablespoon

Soy nuts

2 Tablespoons

Sunflower seeds 1 Tablespoon

Walnut halves 4

Serving

Chicken,

white or dark meat 120-150g

Eggs, whole 2

Egg whites

1 cup

Fish

- Salmon 100-120g

- Hake & other

white fish 100-120g

- Herring 100-120g

- Mackerel 100-120g

- Sardines 100-120g

- Trout 100-120g

- Tuna

Canned, chunk light or solid light

(in water or oil) 120-150g

- Yellowtail 120-150g

Lamb,

- Leg 90g

- Chop 90g

- Lean roast 90g

- Liver 90g

Pork, tenderloin 90g

Sausage

varies

Shellfish

(shrimp, crab, lobster, clams,mussels,

oysters, scallops) 120-150g

Turkey, white or

dark meat 100-150g

Venison/Game 100-150g

Bacon

2 slices

Beef 100-150g

Cheese

- Cottage ¾ cup

- Feta 60g

- Goats cheese 60g

- Ricotta cup


PREPARATION

FOOD EXCHANGE LIST

DAIRY FATS & OILS CONDIMENTS

1 serving approx.

100-150 calories

Carbs 12g

Protein 8g

Fat 5-8g

Full Fat/ Full cream

recommended


(45 calories)

Carbs 0g

Protein 0g

Fat 5g


(150 calories)

Carbs 0g

Protein 14g

Fat 1-9g

Serving

Kefir, plain

1 cup

Milk

1 cup

Yoghurt,

- Plain ½ cup

- Unsweetened full fat/

whole milk

½ cup

- Greek ½ cup

Serving

MCT powder

½ Tablespoon

MCT oil

1 teaspoon

Avocado

2 Tablespoons

Butter

1 Tablespoon

Coconut milk, regular 1 ½ Tablespoon

Cream

1 teaspoon

Cream cheese 1 Tablespoon

Cooking oils: 1 teaspoon

Coconut (virgin),

grapeseed, olive,

sesame

Salad Oils:

1 teaspoon

Almond, avocado,

canola, flaxseeds,

grape seed,

hemp seed, olive,

pumpkin seed,

high-oleic safflower

and sunflower,

sesame, walnut

Olives, black or green 8

Salad dressing: 1 Tablespoon

Made with quality

oil

Cacao (powder/nibs)

Carob

Miso

Blackstrap molasses

Mustard (sugar free)

Bone broth

Salsa (unsweetened)

Flavoured extracts (e.g. almond,

vanilla)

Garlic

Spices, all fresh or dried (e.g. chili

powder cardamom, cinnamon, cumin,

curry, garlic powder, ginger powder,

onion powder or flakes, paprika,

pepper, turmeric etc.)

Ginger

Herbs, all fresh or dried

Vinegars (unsweetened)

Horseradish

Apple cider vinegar

Hot sauce (unsweetened)

Balsamic vinegar

Lemon

Red wine or white wine vinegar

Lime

Liquid Amino acid

Allowed beverages

Water

Coffee/Espresso

Tea (Green/Rooibos/English)

Caffeine-free herbal teas (mint,

chamomile, etc.)

Sparkling water (unsweetened)


PREPARATION

THE ROLE OF

SUPPLEMENTS IN

YOUR EATING PLAN

The biggest deciding factor in a Keto diet is the lifestyle commitment

to consume enough fats daily as the results will only appear if you can

successfully keep your body in Ketosis.

The new USN ® KETO range may assist with your dietary needs to

support your lifestyle, successfully keep your body in Ketosis and

rapidly increase the amount of fat you burn to lose more weight.

ACTIVATE KETOSIS

▪▪

Kick-start your day by increasing your metabolic rate

▪▪

Activate fat-burning & elevate feel-good energy

▪▪

Decrease appetite

MAXIMIZE KETOSIS

▪▪

Fuel your muscles & brain whilst on a low-carb diet

▪▪

Activate Ketosis faster & reduce appetite²

▪▪

Your vital stamina & energy source that replaces energy

from carbs & sugars (glycogen)

FUEL KETOSIS

▪▪

This fat fills you up and provides your body with energy

▪▪

It boosts the creation of Ketones to be utilized as energy

▪▪

Help you stay in the fat-burning state of Ketosis

PROTEIN SUPPORT & MUSCLE RECOVERY

▪▪

Premium source of 23g high quality protein to maintain

required protein intake

▪▪

BCAA for healing and repairing tissue, especially muscle


MONDAY

30 MINUTES BEFORE BREAKFAST

▪▪

1 scoop USN KETO BHB salts

▪▪

1-3 capsules USN KETO FAT BURN

BREAKFAST

▪▪

1-2 boiled eggs

▪▪

Season with course pink Himalayan salt & Tabasco

▪▪

15ml USN KETO MCT OIL

30 MIN PRIOR TO LUNCH:

▪▪


LUNCH

▪▪

Pan fried fish (120-150g raw weight) in olive oil

with herb & course pink Himalayan salt seasoning

▪▪

Green salad (lettuce, spinach, cabbage leaf mix),

cucumber, green beans (2 cups)

▪▪

Add mixed pumpkin & sunflower seeds

(1 Tbsp) and apple cider vinegar

▪▪

Add 15ml USN KETO MCT OIL

SNACK

▪▪

1 Serving USN BlueLab Whey

DINNER

▪▪

Chicken strips (120-150g raw weight),

pan fried in olive oil & herbs

▪▪

Stir fried vegetables (2 cups)

▪▪


Food images are for presentation purposes and may vary from actual eating plan. USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 12

TUESDAY


▪▪


▪▪


BREAKFAST

▪▪

Full cream or double cream

unsweetened yoghurt (100g)

▪▪

Add chia seeds & almond slivers mix (2 Tbsp)

▪▪



▪▪


LUNCH

▪▪

Beef strips (120-150g raw weight),

pan fried in olive oil

▪▪

Season with course pink Himalayan salt & herbs

▪▪

Broccoli & cauliflower, steamed (2 cups)

▪▪


▪▪

½ Avocado, served with course pink Himalayan salt

and apple cider vinegar

SNACK

▪▪


DINNER

▪▪

Beef mince (120-150g raw weight), stir fried in olive oil

▪▪


▪▪

Serve on cauli-rice (1 cup)

▪▪

Tomato, celery and herb bolognaise (1 cup)

▪▪


▪▪

Sautéed green beans (½ cup)


WEDNESDAY


▪▪


▪▪


BREAKFAST

▪▪

Egg scramble: 1-2 large eggs

▪▪

½ cup baby spinach

▪▪

Pan fry in butter

▪▪



▪▪


LUNCH

▪▪

Chicken strips (120-150g raw weight),

pan fried in olive oil

▪▪


▪▪

Stir fried green beans & onions (1 cup)

▪▪


SNACK

▪▪

Roasted & salted nuts (50g)

DINNER

▪▪

Pan fried fish (120-150g raw weight) in olive

oil with herb & course pink Himalayan salt

seasoning

▪▪

Braised cream spinach, tomato, bell peppers,

mushrooms (1 cup)

▪▪



THURSDAY


▪▪


▪▪


BREAKFAST

▪▪

1-2 boiled eggs

▪▪


▪▪



▪▪


LUNCH

▪▪

Biltong, 50-70g

▪▪

Greek salad (2 cups) with olive oil dressing

(1 Tbsp) and apple cider vinegar

▪▪


SNACK

▪▪


DINNER

▪▪

Grilled lamb chops (150g raw weight with bone)

▪▪

½ Gem squash

▪▪

Serve with butter

▪▪

Coleslaw with cabbage & celery

(1 cup) olive oil mayonnaise

▪▪



FRIDAY


▪▪


▪▪


BREAKFAST

▪▪

1-2 boiled eggs

▪▪


▪▪



▪▪


LUNCH

▪▪

Chicken drumsticks (2-3 medium)

roasted with skin

▪▪

Roasted baby marrow (1 cup)

with parmesan (1 Tbsp)

▪▪

Bell pepper & celery salad (1 cup)

▪▪

Add olive oil/MCT & apple cider vinegar dressing

▪▪


SNACK

▪▪

Roasted & salted nuts (50g)

DINNER

▪▪

Meatballs, 3 medium (120-150g)

▪▪

Hubbard squash (1 cup cooked)

▪▪


▪▪

Braised cabbage (1 cup) in cumin & olive oil


SATURDAY


▪▪


BREAKFAST

▪▪

Egg omelette: 2 large eggs, fill with swiss chard &

mushrooms

▪▪


LUNCH

▪▪

One tin tuna in water, drained

▪▪

Add 2 Tbsp cream cheese & 1 Tbsp mayonnaise

▪▪

Add 1 grated radish, 1 celery stick and 1 Tbsp

chopped spring onion & apple cider vinegar

▪▪

5 seed crackers

▪▪


SNACK

▪▪


DINNER

▪▪

2 Chicken thighs (medium), roasted with skin

▪▪

Cauliflower mash (1 cup)

▪▪


▪▪

Cucumber & feta salad with apple cider vinegar


SUNDAY


▪▪


BREAKFAST

▪▪

Smoked salmon (50-90g)

▪▪

Serve with 1 whole avocado & 4-5 cherry tomatoes

▪▪


LUNCH

▪▪

Chicken strips (120-150g raw), pan fried in

olive oil & herbs

▪▪

Stir fried vegetables (1 cup)

▪▪


SNACK

▪▪

1 Serving USN BlueLab Whey with 15ml USN

KETO MCT OIL added

DINNER

▪▪

Pan fried fish (120-150g portion raw) in

1 teaspoon olive oil with herb & course salt

seasoning

▪▪

½ Gem squash with 1 teaspoon butter

▪▪

Greek salad (2 cups) with olive oil/MCT & apple

cider vinegar dressing

▪▪



WEEKLY EATING PLAN

KETO KICK START PLAN

LOSE UP TO 2.2 TIMES MORE WEIGHT WITH KETO

STEP 1 STEP 2 STEP 3

ACTIVATE KETOSIS MAXIMIZE KETOSIS FUEL KETOSIS

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6* DAY 7*

*STIMULANT FREE DAYS: Your body may become desensitized to ingredients in USN Keto Fat Burn capsules and may slow down your metabolic process to compensate. In order to prevent this, and for the capsules to maintain full efficiency, it is recommended to

cycle your stimulant (caffeine) containing fat burner. Your body should maintain sensitivity, resulting in better weight loss results.


1-3 capsules USN KETO FAT

BURN



BURN



BURN



BURN



BURN

1 scoop USN KETO BHB salts 1 scoop USN KETO BHB

salts

1-2 boiled eggs

Season with course pink

Himalayan salt & Tabasco




Add chia seeds & almond slivers

mix (2 Tbsp)


Egg scramble: 1-2 large eggs,

½ cup baby spinach

Pan fry in butter




Add chia & almond slivers mix

(2 Tbsp)


1-2 boiled eggs

Season with course salt &

Tabasco


Egg omelette: 2 large eggs, fill

with swiss chard & mushrooms


Smoked salmon (50-90g)

Serve with 1 whole

avocado & 4-5 cherry

tomatoes


Himalayan salt & herbs


BURN 30 minutes before lunch









Pan fried fish (120-150g raw

weight) in olive oil with herb

& course pink Himalayan salt

seasoning

Green salad (lettuce, spinach,

cabbage leaf mix), cucumber,

green beans (2 cups)

Add mixed pumpkin &

sunflower seeds (1 Tbsp)

and apple cider vinegar


Beef strips (120-150g raw

weight), pan fried in olive oil



Broccoli & cauliflower,

steamed (2 cups)


½ Avocado, served with course

pink Himalayan salt and apple

cider vinegar

Chicken strips (120-150g raw




Stir fried green beans & onions

(1 cup)


Biltong, 50-70g

Greek salad (2 cups) with olive

oil dressing (1 Tbsp) and apple

cider vinegar


Chicken drumsticks

(2-3 medium) roasted with skin

Roasted baby marrow (1 cup)

with parmesan (1 Tbsp)

Bell pepper & celery salad (1 cup)

Add olive oil/MCT & apple



One tin tuna in water, drained

Add 2 Tbsp cream cheese &

1 Tbsp mayonnaise

Add 1 grated radish, 1 celery stick

and 1 Tbsp chopped spring onion

& apple cider vinegar

5 seed crackers


Chicken strips (120-150g

raw), pan fried in olive oil

& herbs

Stir fried vegetables

(1 cup)

Add 15ml USN KETO

MCT OIL

1 Serving USN BlueLab Whey 1 Serving USN BlueLab Whey Roasted & salted nuts (50g) 1 Serving USN BlueLab Whey Roasted & salted nuts (50g) 1 Serving USN BlueLab Whey 1 Serving USN BlueLab

Whey with 15ml USN

KETO MCT OIL added

Chicken strips (120-150g raw


& herbs

Stir fried vegetables (2 cups)


Beef mince (120-150g raw

weight), stir fried in olive oil



Serve on cauli-rice (1 cup)

Tomato, celery and herb

bolognaise (1 cup)


Sautéed green beans (½ cup)

Pan fried fish (120-150g raw

weight) in olive oil with herb

& course pink Himalayan salt

seasoning

Braised cream spinach, tomato,

bell peppers, mushrooms (1 cup)


Grilled lamb chops

(150g raw weight with bone)

½ Gem squash

Serve with butter

Coleslaw with cabbage & celery

(1 cup) olive oil mayonnaise


Meatballs, 3 medium (120-150g)

Hubbard squash (1 cup cooked)


Braised cabbage (1 cup) in cumin

& olive oil

2 Chicken thighs (medium),

roasted with skin

Cauliflower mash (1 cup)


Cucumber & feta salad with

apple cider vinegar

Pan fried fish (120-150g

portion raw) in 1 teaspoon

olive oil with herb &

course salt seasoning

½ Gem squash with

1 teaspoon butter

Greek salad (2 cups) with

olive oil/MCT & apple


Add 15ml USN KETO

MCT OIL

SUPPER

SNACK

LUNCH

BEFORE LUNCH

BREAKFAST

30 MINUTES BEFORE

BREAKFAST

RAPID

FAT

LOSS

TRAINING PLAN

Step-by-step

Training Plan for Women

STRIVE FOR

PROGRESS,

NOT

PERFECTION.

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

Circuit (C)

Complete each exercise

directly after the previous

with no rest in between

until all exercises have been

completed. This is one set.

Rest 1 - 2 minutes between

each set.

Tri Set (TS)

Completing 3 exercises

directly after one another

with no rest in between. After

all 3 exercises have been

completed, that counts as

one set of the Tri Set.

SuperSet (SS)

Completing 2 exercises directly

after each other with no

rest in between. After both

exercises have been completed

that counts as one set of the

SuperSet.

High Intensity

Interval Training (HiiT)

HIIT is a style of cardiovascular

training whereby repeated bouts

of short duration, high intensity

exercise is combined with

periods of low intensity intervals

used as active recovery.


MONDAY

WORKOUT: +- 20 MIN | CARDIO: +- 20 MIN

C

C

C

A

A

B

B

C

B

A

BOX JUMP / 30s JUMP ROPE

SETS: 3 | REPS: 10 | REST: 0

PRISONER SQUAT


TUCK JUMP/ 30s JUMP ROPE


C

C

C

B

A

A

C

A

B

C

B

BURPEES


WALKING LUNGE

SETS: 3 | REPS: 10 PER LEG | REST: 0

SPLIT JUMP / 30s JUMP ROPE


C

A

A

HIIT CARDIO:

4 MIN WARM UP

15 MIN HIIT IN 1 MIN INTERVALS

2 MIN COOL DOWN

B

B

SINGLE LEG HIP RAISES

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

SWISS BALL CRUNCHES

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


TUESDAY


SS

1

SS

1

A

SS

2

A

B

A

B

B

LAT PULL DOWN WIDE GRIP


TRICEP PUSHDOWN

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

SEATED ROW

SETS: 3 | REPS: 10-12 | REST: 0

SS

2

SS

3

SS

3

A

A

B

B

B

A

TRICEP KICKBACK SETS: 3

REPS: 10-12 PER ARM | REST: 60s-120s

BARBELL BENTOVER ROW

SETS: 3 | REPS: 8-12 | REST: 0

BENCH DIPS SETS: 3

REPS: FAILURE | REST: 60s-120s

SS

4

SS

4

HIIT CARDIO:

4 MIN WARM UP


2 MIN COOL DOWN

B

A

B

A

SEATED CALF RAISE

SETS: 3 | REPS: 10-12 | REST: 0

(BODY WEIGHT)

STANDING CALF RAISE



WEDNESDAY


A

SS

1

SS

1

A

SS

2

A

B

B

B

DUMBBELL BENCH PRESS


DUMBBELL BICEP CURL

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

DUMBBELL INCLINE PRESS

SETS: 3 | REPS: 10-12 | REST: 0

SS

2

SS

3

SS

3

B

A

A

A

B

B

DUMBBELL HAMMER CURLS

SETS: 3 | REPS: 8-12 | REST: 60s-120s

WIDE PUSH UPS

SETS: 3 | REPS: FAILURE | REST: 0

CONCENTRATION CURLS

SETS: 3 | REPS: 6-8 | REST: 60s-120s

A

B

HIIT CARDIO:

4 MIN WARM UP


2 MIN COOL DOWN

“EXCUSES

DON’T BURN

CALORIES!”

LEG RAISES



THURSDAY


A

B

SS

1

SS

1

SS

2

B

A

A

ARNOLD PRESS


PLANK

SETS: 3 | REPS: 60s | REST: 60s-120s

LATERAL RAISES

SETS: 3 | REPS: 10-12 | REST: 0

SS

2

TS

1

TS

1

A

B

A

B

A

B

REVERSE FLYES

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

FRONT RAISES

SETS: 3 | REPS: 10-12 | REST: 0

DUMBBELL SHOULDER PRESS


TS

1

A

B

HIIT CARDIO:

4 MIN WARM UP


2 MIN COOL DOWN

“IF IT DOESN’T

CHALLENGE

YOU, IT

DOESN’T

CHANGE YOU.”

BARBELL UPRIGHT ROW

SETS: 3 | REPS: 10-12 | REST: 120s


FRIDAY


SS

1

SS

1

A

B

A

B

A

B

WALKING LUNGE


BARBELL SQUAT

SETS: 3 | REPS: 6-10 | REST: 60s-120s

STIFF LEG DEADLIFT

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

SS

2

A

SS

2

B

A

B

A

B

DEADLIFT

SETS: 3 | REPS: 8-12 | REST: 60s-120s

LEG EXTENSION


LEG CURL

SETS: 3 | REPS: 10-15 | REST: 60s-120s

A

B

HIIT CARDIO:

4 MIN WARM UP


2 MIN COOL DOWN

“YOU’RE ONE

WORKOUT

AWAY FROM

A GOOD

MOOD.”

RUSSIAN TWIST



RAPID

FAT

LOSS

SUPPLEMENT PLAN

ENHANCE YOUR

WEIGHT LOSS RESULTS

3-STEP

KETO

SOLUTION

YOUR DAILY

SUPPLEMENT PLAN

1 2

3

ACTIVATE

KETOSIS

MAXIMIZE

KETOSIS

FUEL

KETOSIS

FAT BURN CAPSULES

BHB SALTS POWDER

MCT OIL


USN ® KETO FAT BURN CAPSULES

ACTIVATE KETOSIS

EXOGENOUS KETONES

CATALYST TO BURN FAT

APPETITE

KETOSIS

BURN^

GLUTEN FREE

Kick-start your day by increasing your metabolic rate to activate fatburning

& elevate feel-good energy while decreasing appetite with key

thermogenic ingredients - TeaCrine ® , Paradoxine ® & Caffeine.


USN ® KETO BHB SALTS

MAXIMIZE KETOSIS

CLEAN CARB-FREE

ENERGY SOURCE TO

FUEL KETOSIS

ENERGY

KETOSIS

BURN^

GLUTEN FREE

A breakthrough Ketone energy supplement to

fuel your muscles & brain and replaces energy from carbs & sugars

(glycogen) whilst on a low-carb diet.


USN ® KETO MCT OIL

FUEL KETOSIS

INCREASE FAT

UPTAKE TO BOOST

KETONE LEVELS

APPETITE

KETOSIS

BURN^

GLUTEN FREE

This fat fills you up and provides your body with energy. It boosts

the creation of Ketones to be utilized as energy. MCT OIL can help

you stay in the fat-burning state of Ketosis.


WE ARE

HERE

TO HELP

Get in contact with our team of experts for any

direct support & guidance during your weight loss journey.

USN-Fat-Loss-Plan_KETO_Female-1

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