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TRANSCRIPT
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When you’re committed to losing weight
RAPID FAT LOSS
YOUR STEP-BY-STEP PLAN FOR WOMEN
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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
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All it takes is commitment and following our rapid fat loss plan to succeed.
YOUR STEP-BY-STEPPLAN TO LOSE MORE
WEIGHT FASTER
USN RAPID FAT LOSS GUIDE FOR WOMEN | 3
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Low Calorie, High Protein Eating Plan for Women
RAPID FAT LOSSEATING PLAN
USN RAPID FAT LOSS GUIDE FOR WOMEN | 4
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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
USN RAPID FAT LOSS GUIDE FOR WOMEN | 5
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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.
USN RAPID FAT LOSS GUIDE FOR WOMEN | 6
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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.
USN RAPID FAT LOSS GUIDE FOR WOMEN | 7
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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
USN RAPID FAT LOSS GUIDE FOR WOMEN | 8
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UPON WAKING UP ▪ 2 PhedraCut Lipo X Gold capsules ▪ 1 PhedraCut Crave X capsule ▪ 2 PhedraCut Water X capsules*
BREAKFAST ▪ 1 Scoop Diet Fuel Ultralean ▪ Cinnamon to taste ▪ 5 Almonds ▪ With/directly 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 ▪ 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
30 MIN PRIOR TO DINNER: ▪ 1 PhedraCut Crave X capsule ▪ 2 PhedraCut Water X capsules*
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
*Do not exceed usage for longer than 2 weeks
USN RAPID FAT LOSS GUIDE FOR WOMEN | 9
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UPON WAKING UP ▪ 2 PhedraCut Lipo X Gold capsules ▪ 1 PhedraCut Crave X capsule ▪ 2 PhedraCut Water X capsules*
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
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 ▪ 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
30 MIN PRIOR TO DINNER: ▪ 1 PhedraCut Crave X capsule ▪ 2 PhedraCut Water X capsules*
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
*Do not exceed usage for longer than 2 weeks
USN RAPID FAT LOSS GUIDE FOR WOMEN | 10
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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 & 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
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 ▪ 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
30 MIN PRIOR TO DINNER: ▪ 1 PhedraCut Crave X capsule ▪ 2 PhedraCut Water X capsules*
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
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UPON WAKING UP ▪ 2 PhedraCut Lipo X Gold capsules ▪ 1 PhedraCut Crave X capsule ▪ 2 PhedraCut Water X capsules*
BREAKFAST ▪ With/directly after breakfast: 1-2 USN CLA Pure 1000 capsules ▪ 1 Scoop Diet Fuel Ultralean
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 ▪ 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
OR ▪ 1 Scoop Diet Fuel Ultralean
30 MIN PRIOR TO DINNER: ▪ 1 PhedraCut Crave X capsule ▪ 2 PhedraCut Water X capsules*
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
*Do not exceed usage for longer than 2 weeks
USN RAPID FAT LOSS GUIDE FOR WOMEN | 12
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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
SNACK ▪ 1 Scoop Diet Fuel Ultralean
30 MIN PRIOR TO LUNCH: ▪ 1 PhedraCut Crave X capsule ▪ 2 PhedraCut Water X capsules* ▪ 2 PhedraCut Lipo X Night capsules (optional)
LUNCH ▪ Lean 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
OR ▪ 1 Scoop Diet Fuel Ultralean
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
*Do not exceed usage for longer than 2 weeks
USN RAPID FAT LOSS GUIDE FOR WOMEN | 13
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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
SNACK ▪ 1 Scoop Diet Fuel Ultralean
30 MIN PRIOR TO LUNCH: ▪ 1 PhedraCut Crave X capsule ▪ 2 PhedraCut Water X capsules* ▪ 2 PhedraCut Lipo X Night capsules (optional)
LUNCH ▪ Lean red meat (100-120g raw) ▪ 2 Cups of steamed green veg ▪ With/directly after lunch: 1-2 USN CLA Pure 1000 capsules
SNACK ▪ 1 Scoop Diet Fuel Ultralean
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
*Do not exceed usage for longer than 2 weeks
USN RAPID FAT LOSS GUIDE FOR WOMEN | 14
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WEEKLY EATING PLAN
2 Ph
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Step-by-step Training Plan for Women
RAPID FAT LOSSTRAINING PLAN
USN RAPID FAT LOSS GUIDE FOR WOMEN | 16
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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.
USN RAPID FAT LOSS GUIDE FOR WOMEN | 17
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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
SETS: 3 | REPS: 15 | REST: 0
TUCK JUMP/ 30s JUMP ROPE
SETS: 3 | REPS: 10 | REST: 0
SPLIT JUMP / 30s JUMP ROPE
SETS: 3 | REPS: 5 PER LEG | REST: 0
WALKING LUNGE
SETS: 3 | REPS: 10 PER LEG | REST: 0
BURPEES
SETS: 3 | REPS: 10 | REST: 0
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
USN RAPID FAT LOSS GUIDE FOR WOMEN | 18
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WORKOUT: +- 20 MIN | CARDIO: +- 20 MIN
TUESDAY
4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN
HIIT CARDIO:
STANDING CALF RAISE (BODY WEIGHT) SETS: 3 | REPS: 25 | REST: 60s-90s
SEATED CALF RAISE SETS: 3 | REPS: 10-12 | REST: 0
BENCH DIPS SETS: 3 REPS: FAILURE | REST: 60s-120s
BARBELL BENTOVER ROW SETS: 3 | REPS: 8-12 | REST: 0
TRICEP KICKBACK SETS: 3 REPS: 10-12 PER ARM | REST: 60s-120s
SEATED ROW
SETS: 3 | REPS: 10-12 | REST: 0
TRICEP PUSHDOWN
SETS: 3 | REPS: 10-12 | REST: 60s-120s
LAT PULL DOWN WIDE GRIP
SETS: 3 | REPS: 10 | REST: 0
SS1
SS1
SS2
SS2
SS3
SS3
SS4
SS4
AA
A
A
A
A
A
A
BB
B
BB
BB
B
USN RAPID FAT LOSS GUIDE FOR WOMEN | 19
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WORKOUT: +- 20 MIN | CARDIO: +- 20 MIN
WEDNESDAY
HIIT CARDIO: 4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN
SS1
SS1
SS2
SS2
SS3
SS3
“EXCUSES DON’T BURN CALORIES!”
A
A
A
A
A
A
A
B
B
B
B
B
B
B
LEG RAISES SETS: 5 | REPS: 25 | REST: 30s-60s
DUMBBELL HAMMER CURLS
SETS: 3 | REPS: 8-12 | REST: 60s-120s
WIDE PUSH UPS
SETS: 3 | REPS: FAILURE | REST: 0CONCENTRATION CURLS SETS: 3 | REPS: 6-8 | REST: 60s-120s
DUMBBELL BENCH PRESS
SETS: 3 | REPS: 8-12 | REST: 0
DUMBBELL BICEP CURL
SETS: 3 | REPS: 10-12 | REST: 60s-120s
DUMBBELL INCLINE PRESS
SETS: 3 | REPS: 10-12 | REST: 0
USN RAPID FAT LOSS GUIDE FOR WOMEN | 20
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WORKOUT: +- 20 MIN | CARDIO: +- 20 MIN
THURSDAY
“IF IT DOESN’T CHALLENGE YOU, IT DOESN’T CHANGE YOU.”
SS1
SS1
SS2
SS2
TS1
TS1
TS1
HIIT CARDIO: 4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN
A
A
A
A
A
A
A
B
B
B
B
B
B
BARBELL UPRIGHT ROW
SETS: 3 | REPS: 10-12 | REST: 120s
REVERSE FLYES
SETS: 3 | REPS: 10-12 | REST: 60s-120s
FRONT RAISES
SETS: 3 | REPS: 10-12 | REST: 0
DUMBBELL SHOULDER PRESS
SETS: 3 | REPS: 6-8 | REST: 0
LATERAL RAISES
SETS: 3 | REPS: 10-12 | REST: 0
PLANK
SETS: 3 | REPS: 60s | REST: 60s-120s
ARNOLD PRESS
SETS: 3 | REPS: 8-10 | REST: 0
USN RAPID FAT LOSS GUIDE FOR WOMEN | 21
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WORKOUT: +- 20 MIN | CARDIO: +- 20 MIN
FRIDAY
HIIT CARDIO: 4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN
SS1
SS1
SS2
SS2
“YOU’RE ONE WORKOUT AWAY FROM A GOOD MOOD.”
A
A
A
A
A
A AB
B
B
B
B
B B
RUSSIAN TWIST
SETS: 5 | REPS: 25 | REST: 30s-60s
DEADLIFT
SETS: 3 | REPS: 8-12 | REST: 60s-120s
LEG EXTENSION
SETS: 3 | REPS: 10 PER LEG | REST: 0
LEG CURL
SETS: 3 | REPS: 10-15 | REST: 60s-120s
STIFF LEG DEADLIFT
SETS: 3 | REPS: 10-12 | REST: 60s-120s
BARBELL SQUAT
SETS: 3 | REPS: 6-10 | REST: 60s-120s
WALKING LUNGE
SETS: 3 | REPS: 8-12 | REST: 0
USN RAPID FAT LOSS GUIDE FOR WOMEN | 22
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ENHANCE YOUR WEIGHT LOSS RESULTS
RAPID FAT LOSSSUPPLEMENT PLAN
USN RAPID FAT LOSS GUIDE FOR WOMEN | 23
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TONE MOREBURN MOREGET LEANERADVANCED BODY TONERTHERMOGENIC FAT BURNERLOW-GI PROTEIN SHAKE
3-STEPRAPID FAT LOSSSOLUTION
YOUR COMPLETE
21 3
YOUR DAILY SUPPLEMENT PLAN
USN RAPID FAT LOSS GUIDE FOR WOMEN | 24
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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
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USN RAPID FAT LOSS GUIDE FOR WOMEN | 25
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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
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USN RAPID FAT LOSS GUIDE FOR WOMEN | 26
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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
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USN RAPID FAT LOSS GUIDE FOR WOMEN | 27
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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
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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
USN RAPID FAT LOSS GUIDE FOR WOMEN | 28
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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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