Rapid FAT Loss: Your Step-By-Step Keto Plan For Women

YOUR STEP-BY-STEP
RAPID
KETO PLAN FOR WOMEN
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 & moderate-
protein 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 FAT LOW-CARB (KETO)
92-
BODY WEIGHT (kg)
3,9 KG
88- LOST
84-
8,5 KG
LOST
80-
0 1 2 3 4 5 6 7 8 9 10 11 12 24
TIME (weeks)
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.
MOVE
EAT LESS THAN MORE
20 G NET OFTEN
CARBS EXERCISE HAS
PER DAY SHOWN TO SPEED
UP KETOSIS
STOP
MONITOR WORRYING
YOUR ABOUT FAT
PROTEIN EAT
INTAKE MORE
PER YOUR
MACRO NUTRIENTS
FAT
DRINK MORE AVOID

WATER 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.
1
KETO EATING PLAN
7 DAY LOW-CARB, HIGH-FAT & MODERATE-PROTEIN
FAT LOSS EATING PLAN
2
SUPPLEMENT PLAN
ACTIVATE, MAXIMIZE AND FUEL KETOSIS
3
TRAINING PLAN
5 DAY STEP-BY-STEP FAT LOSS TRAINING PLAN

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 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
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 NUTS PROTEIN
VEGETABLES
1 serving approx. 105kJ 1 serving approx. 190kJ 1 serving approx. 630kJ
(25 calories) (45 calories) (150 calories)
Carbs 5g Carbs 0g Carbs 0g
Protein 1-2g Protein 1g Protein 14g
Fat 0g Fat 5g Fat 1-9g
A serving of leafy greens is about
2-3 cups. For all other non-
starchy vegetables a serving is
½ cup cooked or 1 cup raw.
Artichoke Serving Serving

Leeks Almonds 6 Chicken,
Arugula Almond butter 1 ½ Tablespoon white or dark meat 120-150g
Lettuce, all Brazil nuts 3 Eggs, whole 2
Asparagus
Microgreens Cashews 6 Egg whites 1 cup
Mushrooms Chia seeds 1 Tablespoon Fish
Bok Choy Coconut, dried 1 ½ Tablespoon - Salmon 100-120g
Okra Flaxseeds, ground 1 ½ Tablespoon - Hake & other
Broccoli Hazelnuts 5 white fish 100-120g
Onions Hemp seeds 1 Tablespoon - Herring 100-120g
Brussels sprouts Macadamia 3 - Mackerel 100-120g
Parsley - Sardines 100-120g
Cabbage Nut & seed butter ½ Tablespoon
Peppers, all Peanuts 10 - Trout 100-120g
Radicchio Pecan halves 4 - Tuna
Cauliflower Pine nuts 1 Tablespoon Canned, chunk light or solid light
Radishes Pistachios 16 (in water or oil) 120-150g
Celeriac root Pumpkin seeds 1 Tablespoon - Yellowtail 120-150g
Salsa Sesame seeds 1 Tablespoon Lamb,
Celery - Leg 90g
Scallions Soy nuts 2 Tablespoons
Chard/Swiss chard Sunflower seeds 1 Tablespoon - Chop 90g
Sea vegetables Walnut halves 4 - Lean roast 90g
Chives - Liver 90g
Shallots Pork, tenderloin 90g
Cilantro Sausage varies
Cucumbers Shellfish
Spinach (shrimp, crab, lobster, clams,mussels,
Eggplant oysters, scallops) 120-150g
Sprouts, all
Squash (delicta, pumpkin, Turkey, white or
spaghetti, yellow, zucchini) dark meat 100-150g
Escarole Venison/Game 100-150g
Tomato Bacon 2 slices
Fennel Beef 100-150g
Turnips Cheese
Vegetables, fermented - Cottage ¾ cup
Greens (beet, collard, dandelion, - Feta 60g
kale, mustard, turnip)
Water chestnuts - Goats cheese 60g
Horseradish - Ricotta cup
Watercress
Kohlrabi

PREPARATION
FOOD EXCHANGE LIST

DAIRY FATS & OILS CONDIMENTS
1 serving approx. 1 serving approx. 190kJ 1 serving approx. 630kJ
100-150 calories (45 calories) (150 calories)
Carbs 12g Carbs 0g Carbs 0g
Protein 8g Protein 0g Protein 14g
Fat 5-8g Fat 5g Fat 1-9g
Full Fat/ Full cream
recommended
Serving Serving Cacao (powder/nibs)

Kefir, plain 1 cup MCT powder ½ Tablespoon Carob
Milk 1 cup Miso
Yoghurt, MCT oil 1 teaspoon Blackstrap molasses
- Plain ½ cup Avocado 2 Tablespoons Mustard (sugar free)
- Unsweetened full fat/ Butter 1 Tablespoon Bone broth
whole milk ½ cup Coconut milk, regular 1 ½ Tablespoon Salsa (unsweetened)
- Greek ½ cup Flavoured extracts (e.g. almond,
Cream 1 teaspoon
vanilla)
Cream cheese 1 Tablespoon Garlic
Cooking oils: 1 teaspoon Spices, all fresh or dried (e.g. chili
Coconut (virgin), powder cardamom, cinnamon, cumin,
grapeseed, olive, curry, garlic powder, ginger powder,
sesame onion powder or flakes, paprika,
Salad Oils: 1 teaspoon pepper, turmeric etc.)
Almond, avocado, Ginger
canola, flaxseeds, Herbs, all fresh or dried
grape seed, Vinegars (unsweetened)
hemp seed, olive, Horseradish
pumpkin seed, Apple cider vinegar
high-oleic safflower Hot sauce (unsweetened)
and sunflower, Balsamic vinegar
sesame, walnut Lemon
Olives, black or green 8 Red wine or white wine vinegar
Salad dressing: 1 Tablespoon Lime
Made with quality Liquid Amino acid
oil
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

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

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
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 scoop USN KETO BHB salts 1 scoop USN KETO BHB salts 1 scoop USN KETO BHB salts 1 scoop USN KETO BHB salts 1 scoop USN KETO BHB salts 1 scoop USN KETO BHB salts 1 scoop USN KETO BHB
1-3 capsules USN KETO FAT 1-3 capsules USN KETO FAT 1-3 capsules USN KETO FAT 1-3 capsules USN KETO FAT 1-3 capsules USN KETO FAT salts
BURN BURN BURN BURN BURN
BREAKFAST
30 MINUTES BEFORE
1-2 boiled eggs Full cream or double cream Egg scramble: 1-2 large eggs, Full cream or double cream 1-2 boiled eggs Egg omelette: 2 large eggs, fill Smoked salmon (50-90g)
Season with course pink unsweetened yoghurt (100g) ½ cup baby spinach unsweetened yoghurt (100g) Season with course salt & with swiss chard & mushrooms Serve with 1 whole
Himalayan salt & Tabasco Add chia seeds & almond slivers Pan fry in butter Add chia & almond slivers mix Tabasco 15ml USN KETO MCT OIL avocado & 4-5 cherry
15ml USN KETO MCT OIL mix (2 Tbsp) 15ml USN KETO MCT OIL (2 Tbsp) 15ml USN KETO MCT OIL tomatoes
Add 15ml USN KETO MCT OIL Add 15ml USN KETO MCT OIL Season with course pink
BREAKFAST
Himalayan salt & herbs
1-3 capsules USN KETO FAT 1-3 capsules USN KETO FAT 1-3 capsules USN KETO FAT 1-3 capsules USN KETO FAT 1-3 capsules USN KETO FAT
BURN 30 minutes before lunch BURN 30 minutes before lunch BURN 30 minutes before lunch BURN 30 minutes before lunch BURN 30 minutes before lunch
BEFORE LUNCH
Pan fried fish (120-150g raw Beef strips (120-150g raw Chicken strips (120-150g raw Biltong, 50-70g Chicken drumsticks One tin tuna in water, drained Chicken strips (120-150g
weight) in olive oil with herb weight), pan fried in olive oil weight), pan fried in olive oil Greek salad (2 cups) with olive (2-3 medium) roasted with skin Add 2 Tbsp cream cheese & raw), pan fried in olive oil
& course pink Himalayan salt Season with course pink Season with course pink oil dressing (1 Tbsp) and apple Roasted baby marrow (1 cup) 1 Tbsp mayonnaise & herbs
seasoning Himalayan salt & herbs Himalayan salt & herbs cider vinegar with parmesan (1 Tbsp) Add 1 grated radish, 1 celery stick Stir fried vegetables
Green salad (lettuce, spinach, Broccoli & cauliflower, Stir fried green beans & onions Add 15ml USN KETO MCT OIL Bell pepper & celery salad (1 cup) and 1 Tbsp chopped spring onion (1 cup)
cabbage leaf mix), cucumber, steamed (2 cups) (1 cup) Add olive oil/MCT & apple & apple cider vinegar Add 15ml USN KETO
LUNCH
green beans (2 cups) Add 15ml USN KETO MCT OIL Add 15ml USN KETO MCT OIL cider vinegar dressing 5 seed crackers MCT OIL
Add mixed pumpkin & ½ Avocado, served with course Add 15ml USN KETO MCT OIL Add 15ml USN KETO MCT OIL
sunflower seeds (1 Tbsp) pink Himalayan salt and apple
and apple cider vinegar cider vinegar
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
SNACK
WEEKLY EATING PLAN
KETO MCT OIL added
Chicken strips (120-150g raw Beef mince (120-150g raw Pan fried fish (120-150g raw Grilled lamb chops Meatballs, 3 medium (120-150g) 2 Chicken thighs (medium), Pan fried fish (120-150g
weight), pan fried in olive oil weight), stir fried in olive oil weight) in olive oil with herb (150g raw weight with bone) Hubbard squash (1 cup cooked) roasted with skin portion raw) in 1 teaspoon
& herbs Season with course pink & course pink Himalayan salt ½ Gem squash Add 15ml USN KETO MCT OIL Cauliflower mash (1 cup) olive oil with herb &
Stir fried vegetables (2 cups) Himalayan salt & herbs seasoning Serve with butter Braised cabbage (1 cup) in cumin Add 15ml USN KETO MCT OIL course salt seasoning
½ Gem squash with
Add 15ml USN KETO MCT OIL Serve on cauli-rice (1 cup) Braised cream spinach, tomato, Coleslaw with cabbage & celery & olive oil Cucumber & feta salad with
1 teaspoon butter
Tomato, celery and herb bell peppers, mushrooms (1 cup) (1 cup) olive oil mayonnaise apple cider vinegar Greek salad (2 cups) with
SUPPER
PAGE
bolognaise (1 cup) Add 15ml USN KETO MCT OIL Add 15ml USN KETO MCT OIL olive oil/MCT & apple
PRINT
Add 15ml USN KETO MCT OIL cider vinegar dressing

Sautéed green beans (½ cup) Add 15ml USN KETO
MCT OIL
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) SuperSet (SS)
Complete each exercise Completing 2 exercises directly
directly after the previous after each other with no
with no rest in between rest in between. After both
until all exercises have been exercises have been completed
completed. This is one set. that counts as one set of the
Rest 1 - 2 minutes between SuperSet.
each set.
Tri Set (TS) High Intensity

Completing 3 exercises Interval Training (HiiT)
directly after one another HIIT is a style of cardiovascular
with no rest in between. After training whereby repeated bouts
all 3 exercises have been of short duration, high intensity
completed, that counts as exercise is combined with
one set of the Tri Set. 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
BOX JUMP / 30s JUMP ROPE PRISONER SQUAT TUCK JUMP/ 30s JUMP ROPE
SETS: 3 | REPS: 10 | REST: 0 SETS: 3 | REPS: 15 | REST: 0 SETS: 3 | REPS: 10 | REST: 0
C C C
B
A C
A B C B
BURPEES WALKING LUNGE SPLIT JUMP / 30s JUMP ROPE

SETS: 3 | REPS: 10 | REST: 0 SETS: 3 | REPS: 10 PER LEG | REST: 0 SETS: 3 | REPS: 5 PER LEG | REST: 0
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 SWISS BALL CRUNCHES

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

TUESDAY
SS SS SS
1 1 A
2
A B
A B B
LAT PULL DOWN WIDE GRIP TRICEP PUSHDOWN SEATED ROW

SETS: 3 | REPS: 10 | REST: 0 SETS: 3 | REPS: 10-12 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0
SS SS SS
2 3 3
A
B B
B
TRICEP KICKBACK SETS: 3 BARBELL BENTOVER ROW BENCH DIPS SETS: 3

REPS: 10-12 PER ARM | REST: 60s-120s SETS: 3 | REPS: 8-12 | REST: 0 REPS: FAILURE | REST: 60s-120s
SS SS
4 4
HIIT CARDIO:
4 MIN WARM UP
2 MIN COOL DOWN
B A B
SEATED CALF RAISE STANDING CALF RAISE (BODY WEIGHT)

SETS: 3 | REPS: 10-12 | REST: 0 SETS: 3 | REPS: 25 | REST: 60s-90s

WEDNESDAY
A A
SS SS SS
1 1 2
B
B
DUMBBELL BENCH PRESS DUMBBELL BICEP CURL DUMBBELL INCLINE PRESS

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
2 3 3
A A
DUMBBELL HAMMER CURLS WIDE PUSH UPS CONCENTRATION CURLS

SETS: 3 | REPS: 8-12 | REST: 60s-120s SETS: 3 | REPS: FAILURE | REST: 0 SETS: 3 | REPS: 6-8 | REST: 60s-120s
HIIT CARDIO:
4 MIN WARM UP “EXCUSES
DON’T BURN
2 MIN COOL DOWN
CALORIES!”
A B
LEG RAISES
SETS: 5 | REPS: 25 | REST: 30s-60s

THURSDAY
SS SS SS
1 1 2
A B
ARNOLD PRESS PLANK LATERAL RAISES

SETS: 3 | REPS: 8-10 | REST: 0 SETS: 3 | REPS: 60s | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0
SS TS TS
2 1 1 A B
A B
A B
REVERSE FLYES FRONT RAISES DUMBBELL SHOULDER PRESS

SETS: 3 | REPS: 10-12 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0 SETS: 3 | REPS: 6-8 | REST: 0
TS
1
HIIT CARDIO:
4 MIN WARM UP “IF IT DOESN’T
B
15 MIN HIIT IN 1 MIN INTERVALS CHALLENGE
2 MIN COOL DOWN
YOU, IT
A DOESN’T
CHANGE YOU.”
BARBELL UPRIGHT ROW

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

FRIDAY
SS SS
1 1
A B A B A B
WALKING LUNGE BARBELL SQUAT STIFF LEG DEADLIFT

SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 6-10 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 60s-120s
SS SS
2 A 2
A B
DEADLIFT LEG EXTENSION LEG CURL

SETS: 3 | REPS: 8-12 | REST: 60s-120s SETS: 3 | REPS: 10 PER LEG | REST: 0 SETS: 3 | REPS: 10-15 | REST: 60s-120s
HIIT CARDIO: “YOU’RE ONE

4 MIN WARM UP WORKOUT
A
15 MIN HIIT IN 1 MIN INTERVALS AWAY FROM

B 2 MIN COOL DOWN A GOOD
MOOD.”
RUSSIAN TWIST
SETS: 5 | REPS: 25 | REST: 30s-60s

RAPID
FAT
LOSS
SUPPLEMENT PLAN
ENHANCE YOUR
WEIGHT LOSS RESULTS
3-STEP
KETO
SOLUTION
YOUR DAILY
SUPPLEMENT PLAN
1 2 3
ACTIVATE MAXIMIZE FUEL
KETOSIS KETOSIS 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 fat-
burning & elevate feel-good energy while decreasing appetite with key
thermogenic ingredients - TeaCrine®, Paradoxine® & Caffeine.
BUY NOW SAVE 10%

USE “COMMIT” COUPON AT CHECKOUT

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.
BUY NOW SAVE 10%


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.
BUY NOW SAVE 10%


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

Rapid FAT Loss: Your Step-By-Step Keto Plan For Women

Uploaded by

Copyright:

Available Formats

Rapid FAT Loss: Your Step-By-Step Keto Plan For Women

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Rapid FAT Loss: Your Step-By-Step Keto Plan For Women

Uploaded by

Copyright:

Available Formats

YOUR STEP-BY-STEP

INCREASED WEIGHT LOSS³

DRINK MORE AVOID

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 3

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 4

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 5

Before you start your Rapid Fat Loss

Whether you prefer to cook all meals

Try to avoid shopping on a daily

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 7

FOOD EXCHANGE LIST

CRITERIA FOR KETO DIET:

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 8

FOOD EXCHANGE LIST

Artichoke Serving Serving

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 9

FOOD EXCHANGE LIST

Serving Serving Cacao (powder/nibs)

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 10

PROTEIN SUPPORT & MUSCLE RECOVERY

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 11

30 MIN PRIOR TO LUNCH:

30 MIN PRIOR TO LUNCH:

30 MIN PRIOR TO LUNCH:

30 MIN PRIOR TO LUNCH:

30 MIN PRIOR TO LUNCH:

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

KETO MCT OIL added

Add 15ml USN KETO MCT OIL cider vinegar dressing

Tri Set (TS) High Intensity

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 21

BURPEES WALKING LUNGE SPLIT JUMP / 30s JUMP ROPE

SINGLE LEG HIP RAISES SWISS BALL CRUNCHES

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 22

LAT PULL DOWN WIDE GRIP TRICEP PUSHDOWN SEATED ROW

TRICEP KICKBACK SETS: 3 BARBELL BENTOVER ROW BENCH DIPS SETS: 3

SEATED CALF RAISE STANDING CALF RAISE (BODY WEIGHT)

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 23

DUMBBELL BENCH PRESS DUMBBELL BICEP CURL DUMBBELL INCLINE PRESS

DUMBBELL HAMMER CURLS WIDE PUSH UPS CONCENTRATION CURLS

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 24

ARNOLD PRESS PLANK LATERAL RAISES

REVERSE FLYES FRONT RAISES DUMBBELL SHOULDER PRESS

BARBELL UPRIGHT ROW

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 25

WALKING LUNGE BARBELL SQUAT STIFF LEG DEADLIFT

DEADLIFT LEG EXTENSION LEG CURL

HIIT CARDIO: “YOU’RE ONE

15 MIN HIIT IN 1 MIN INTERVALS AWAY FROM

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 26

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 28

APPETITE KETOSIS BURN^ GLUTEN FREE

BUY NOW SAVE 10%

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 29

ENERGY KETOSIS BURN^ GLUTEN FREE

A breakthrough Ketone energy supplement to

BUY NOW SAVE 10%

USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 30

APPETITE KETOSIS BURN^ GLUTEN FREE