12 WEEKS - USN
REFLEX RENDER FOIL 185C12 WEEKSGET READY FOR YOUR12 WEEK BODY MAKEOVERSTEP-BY-STEP GUIDE AND TIPS FOR YOUR 12 WEEKBODY TRANSFORMATION01RELEARNING:WEEK 1-402ACCELERATION:WEEK 5-903DEFINING:WEEK10-12
STAGE 1STAGE 01:RELEARNINGWEEK 1 - 4FUNCTION:WHAT IS THEFUNCTION OF THISSTAGE:The first stage of your USNBody Makeover Challenge is arelearning stage. Assuming thatyou have taken part in irregulartraining, we need to prepare youfor the lifestyle change ahead.Your new lifestyle shift shouldseamlessly blend into yourapproach, and your body has tolearn to adapt your new activitylevels and physical stresses.Excellent food choices, propersupplementation and regularexercise will help to supportyour progress and enjoymentthroughout the USN BodyMakeover Challenge.INITIAL DROP IN TOTALBODY WEIGHTYou may experience an initial drop in totalbodyweight, this may gradually slowdown as your body composition changesthroughout the USN Body MakeoverChallenge. The initial loss can be due toan increase in physical activity, optimizinghydration levels and the improvement ofsystem homeostasis.DISCOMFORT ANDSTIFFNESS02In the onset, you may experience initialdiscomfort and stiffness as a result ofexercise. It’s totally normal, and yourrecovery will improve with time. The trainingplans have been developed to allow youto train at your own pace to ensure thatyou allow enough time for recovery tooccur. Consider including USN MicronizedGlutamine into your supplement strategy asthis is well known to support recovery.DIFFICULTY FINISHINGYOUR MEALS03Your metabolic rate is an indication ofhow well your system adapts to your mealchoices, meal frequency, activity level, sleepcycles and stress management. You canexpect a total shift in the first 4 weeks ofthe USN Body Makeover Challenge. Yoursystem has to adapt and relearn how toprocess, use and store the energy thatyou provide it with, through the good foodchoices and supplementation. You willTRAIN REGULARLYYou need to plan your day so that you make timefor regular training, regardless of where this fitsinto your lifestyle. Make sure that you have a soundunderstanding of your training plan, and that youtake charge to make the programming changes wherenecessary. If you need further guidance or advice,contact the team at USN.TRAIN INTELLIGENTLYWHAT TO EXPECT DURING THIS STAGE:01TRAINING TIPS:initially find that the meals are difficult tofinish, purely because they are spaced outevery 3 hours, something you’ve never beenused to. As you progress, you will start tocrave these meals, and your meal frequencywill start to become a good dietary habit.If you find that you struggle to hit thosemeal times, aim to consume your proteinand vegetables as a priority, and leave yourstarch options out. In the long run, aim toeat your full meal.04DO NOT USE THE SCALEA healthy lifestyle should not be aboutweight loss. The goal should be all aboutmanaging your body composition, keepingyour total body fat levels in check. Do notuse the scale as a primary measurementtool. This will give you the false idea thatyour success is only about your weight loss,when it’s actually all about your conditioning.Remember that regular exercise will enhancelean muscle tissue growth, and this equalsa nett weight gain. Focus on the skin foldmeasurement on a weekly basis, and usethis as your primary measurement tool.In the onset, training smart will always win. Dependingon your level of proficiency, the chosen resistanceweight should always be heavy enough to ‘feel’, butlight enough to ensure a proper form. Your preferencewill always guide your training, and you can adapt theworkouts to include machine and free-weight sections.Remember that muscle tissue growth and physicaladaptations take time. As a result, it’s important thatyou monitor your workouts, increasing your trainingefforts, training weight, duration and intensity of yourworkouts.MEET YOUR MINIMUMCARDIO TRAINING TIMEYour cardiovascular training will help to increaseyour base fitness levels, further supporting a highermetabolic rate and an improved recovery cycle.Make sure that you are meeting your minimumcardiovascular training time of 30 minutes daily, andincrease this gradually as your fitness levels improve.If you are struggling to get enough training timeallocated, consider performing your cardio training earlyin the mornings, with your resistance work being yourafternoon/evening sessions.ENHANCE YOURRECOVERYYour core products are vitallyimportant to help you supportyour metabolic rate, recoveryand physical adaptation totraining.Make sure that you remain diligent aboutthe use of Diet Fuel Ultralean, PhedraCutLIPO XT, CLA Pure 1000 and BLUELABTM100% Whey Premium Protein.You can benefit from the additionof specific products to enhance yourrecovery, especially if you are prone tolocalised pain and stiffness related to exercise.SPEED UP RECOVERY:PURE GLUTAMINEA free-form amino acid that hasbeen shown to improve muscletissue recovery levels by bufferinglactic acid and other metabolicwaste and increasing your naturalgrowth hormone response.Continue to use throughout yourUSN Body Makeover Challenge.BCAA AMINO To be used as an intra-workout drinkto elevate your performance bypreventing exercise induced fatigue,increasing fat utilisation andfurther protecting and enhancingmuscle tissue recovery. Continueto use throughout your USN BodyMakeover Challenge.PURE PROTEIN GF1USN’s Pure Protein GF1 is acomplete engineered 5-stagereleasing protein blend consistingof a precise mixture of whey proteinisolate, whey protein hydrolysate,whey protein concentrate,calcium caseinate and milkprotein concentrate.USN PURE PROTEIN GF1 is greatwhen used: Upon waking or beforebed time to help efficient proteinuptake requirements during sleep.
STAGE 2STAGE 02:ACCELERATIONWEEK 5 - 9FUNCTION:WHAT IS THEFUNCTION OF THISSTAGE:Your first 4 weeks of the USNBody Makeover Challenge havepast, and your relearning phaseis complete.At this stage, you should be welladjusted to your new lifestyle,and you should be feeling full oflife, with improved energy levelsand faster recovery.Regular eating andsupplementation should be likesecond nature to you, and you’realready inspired to take yourtraining and eating to the nextlevel so that you can speed upyour results, getting you closer toyour end goal.WHAT TO EXPECT DURING THIS STAGE:START TO MAKESTRATEGIC CHANGES01The ACCELERATION Phase of your USN BodyMakeover Challenge is adaptive, and you canstart to make strategic changes to your food,supplementation and training.One of the most important changes youcan make to your food is the methods ofpreparation. Make sure that you put intoquestion how you make food. Opt to steamand grill foods as no additional calories areadded to the foods. Limit your intake oftable salt, sauces and condiments becauseof the potential negative effects and hiddencalories that potentially enter your system.You may have already noticed that yourtaste buds are far more sensitive to foodsand flavours as you no longer rely on poorfood choices.CONSISTENT & POSITIVEWEEKLY RESULTS02You will start to see consistent positiveresults at your weekly assessmentsessions, where your body fat levels showa small, but regular downward trend andyour lean muscle tissue conditioningshows improvements. By now, you shouldunderstand the impact that your effortsoffer significant reward, and these arecompounded on a daily, weekly and monthlybasis. The more effort that you put in now,the greater your end results will be.03REMAIN CAUTIOUSBy now, you will start to feel motivated todo more, to push your limits and achievegreater rewards. A word of caution isnecessary as over training or a very lowcalorie approach can result in fatigue and aslipper slope back to your old, bad habits.You may start to experience cravings forfoods, especially additional simple, high-GIcarbohydrates. This is an indication that youare not eating enough to support recovery,and it’s easily remedied through the properchoice of supplementation or a shift inyour eating habits, without the addition ofincreased body fat. It’s a win-win situationfor you!TRAINING TIPS:START TO SPLITYOUR TRAINING SESSIONSYou have built up an exceptional base fitness level, soyou can now start to split your training sessions if youcan find time to do so. Try to get your cardiovasculartraining done first thing in the morning so thatyou can elevate your metabolic rate for the dayahead, priming your system to burn more energythroughout the day. You should be able to complete60 minutes of intense cardiovascular activity, so beaware that you have the control over how hard youpush your limits!INTRODUCENEW TRAINING METHODSContinue to perform your resistance trainingsessions in the evening, and take the opportunityto stretch post-workout so that you can recover ina shorter period of time. You can start to introduceadditional and new training methods into yourprogramme. Remember to pay special attentionto your weak points, and train intelligently andaccording to your goal.Make time to use other facilities in the gym likethe sauna and steam room, which can aid inrecovery and the removal of toxins and metabolicwaste from your system.ENHANCE YOURPROGRESSSince you are training ata higher intensity and notconsuming any more calories,you may start to feel fatiguedearly on in your trainingsessions.This is a normal sensation. A fewsupplementation changes arerecommended from week 5 onwardsto help you maintain consistent weightloss, improve your energy levels, enhancerecovery and to offer convenience.SUPPLEMENTATION:B4-BURN(RECOMMENDED FOR FEMALES)An extreme, micro-concentratepre-workout formula with zerocarbs. Scientifically developed, andgrounded in the most up-to-dateresearch, B4-BURN significantlyincreases nitric oxide production andretention, increases explosive energywhile warding off fatigue. Rapidrest-time recovery ensures that youget the best out of each session.Continue to use throughout yourUSN Body Makeover Challenge.B4BOMB2(RECOMMENDED FOR MALES)USN’s B4 Bomb2 is a revolutionarynext-generation extreme BLUELAB pre-workout.It contains potent levels ofscientifically-researched patentedingredients to transform yourworkout and get you to your goalsquicker. Continue to use throughoutyour USN Body Makeover Challenge.PHEDRACUT SFA stimulant free weightmanagement aid that can be usedin the evenings as well as overweekends (your off-days) to supportyour goal and dietary managementneeds. Continue to use throughoutyour USN Body Makeover Challenge.
STAGE 3TRAINING TIPS:STAGE 03:DEFININGTRAINING SESSIONS WILLBECOME MORE IMPORTANTYour training sessions will become more important as you aim totone and condition your physique to prepare for the final photoshoot.CARDIO MUST INCREASEWEEK 10 - 12FUNCTION:WHAT IS THEFUNCTION OF THISSTAGE:Your focus and commitment overthe past 9 weeks prepares youfor your last 3 weeks of intensedieting and training. You arewell on your way to successfullycompleting your USN BodyMakeover Challenge, and yourdedication over the next 3 weekswill deliver on your end-phaseof improved body composition,toning and conditioning.It is important that your training intensity, from a cardiovascularperspective, increases so that you increase fat utilisation as anenergy source. Aim for 45-60 minutes daily, 5-6 times per week toimprove your result.WHAT TO EXPECT DURING THIS STAGE:THINGS ARE ALLCOMING TOGETHER01Your energy levels and motivation will behigh as you enter the last phase of the USNBody Makeover Challenge. You will startto see things coming together as you gainconsistent results from your dietary andtraining efforts.DON’T SKIP MEALSAND FACTOR IN YOURTRAINING TIME02The last 3 weeks of your Challenge offersyou time to reflect on the small changesthat need to be made to get the best results.It’s time to focus on your final photo shoot,and take into account time required forhair removal, tanning, hair and makeuprequirements in the last few days leading upto your photo shoot. Don’t get overwhelmedby the small things, just plan your timeproperly, don’t skip meals and get yourrequired training time in!LOWER THE TRAINING WEIGHTYou should lower the training weight used during your resistancesessions, rather opting to increase the amount of reps that youperform. You would ideally want to achieve total fatigue this way,further enhancing conditioning and tone.ENHANCE YOURTONINGA supplement strategy changeis required as your conditioningimproves in the last 3 weeks.You will start to slightly drop your intake ofcarbohydrates, keeping your diet focusedon proteins, vegetables, salads and fruits.Use your 100% PREMIUM WHEY as apost-workout shake, and continue withthe use of PhedraCut Lipo XT, CLA Pure1000, and AMINO-LEAN to help youperform and achieve your goals. At thisstage, you can benefit from the additionof the following products to enhanceyour conditioning and tone, to lower yourcalorie intake requirements, control yourappetite and to increase your strength andpower for an improved workout potential:SUPPLEMENTATION:L-CARNICUTLAURA DANIELZWBFF PRO“THIS ISYOUR FINALSTAGE! KEEPFOCUSEDFOR THELAST 3WEEKS OFINTENSEDIETING ANDTRAINING.”L-CARNITINE is essential fortransporting long chain fats intothe cell (mitochondria). L-Carnitinetaps into your fat supply and mayprovide support to burn it as fuel,resulting in increased energy.Without L-Carnitine, these fatscannot be burned for energy and areinstead shunted to stored body fat.L-Carnicut can be used throughoutthe Challenge.WATER SLIM PACKSA natural diuretic and potentantioxidant, designed to assist youin dropping excess water stores sothat you can achieve improvementsin your conditioning levels, perfectfor use with your PhedraCutLIPO XT.ZMA Scientifically developed to stabilisethe primary anabolic hormone levelsnaturally, resulting in increasedmuscle mass, strength, recoveryand endurance performance.
CONGRATULATIONS!option for your resistance sessions: Lower theweight of choice and increase the reps to the12-20 range to improve conditioning.The basic approach and philosophy of trainingfor maintenance would be to: Opt for lighter weights at higher reps (keeprep ranges between 12-20). Don’t utilise any intensity tactics (drop sets,super sets, etc).YOU HAVE SUCCESSFULLY TRANSFORMED YOUR BODY.CONCLUSION:WHAT NOW?This is not the end of ajourney, it’s simply thebeginning of a whole newlifestyle for you.It’s important for youto understand why youstarted the USN BodyMakeover Challenge, whatyou learned out of it, whatyou have achieved and thefinal result.Remind yourself of yourgoal, which was most likelya ‘better you’. You’re nowin the situation where youcan reassess where youare, plan your next goal andstart your new Challenge.You will have learnt the real value of good eating, regular exercise andeffective supplementation, as well as the benefit of time and goal setting.HERE ARE A FEW TIPS ON HOW YOU SHOULDMANAGE YOUR POST-CHALLENGE MAINTENANCE:MAINTAINING YOURPHYSIQUE01Maintenance of your new physique will notrequire the intense approach to dieting andtraining that you have become accustomedto over the last 12 weeks. Your adaptationto exercise will not have to occur at such afast rate, and this gives you the ability tofocus on improving your technique to isolatespecific muscle groups and further improveyour conditioning. It is important to realise atthis stage that you have paid your dues, soyou have the advantage of time on your side.The maintenance phase is more aboutphysique progression, it is not aboutstanding still. You have to have a goal bigenough to keep you motivated to furtherrefine your physique. You no longer have toplan specific meals diligently, although youwill be expected to continue with a healthyapproach to eating, and you can slow yourtraining down to 3-5 times weekly. Yourmain focus is now on the improved sense ofwell-being and overall health.Maintaining your physique is not difficult,but it does require the understandingthat there is a need to focus on food,supplementation and training diligently.You will simply make the small adjustmentsto how you do these things to supportmaintenance.02NUTRITIONIt remains essential to continue with thetotal balanced approach to food that theBody Makeover Challenge teaches you.Regular eating may now be the norm foryou, so if you find that it is a habit, continuewith the 5-6 meals per day approach,allowing yourself a little more variety. Whychange a winning formula?You should still aim to eat healthy most ofthe time because you want to avoid a caloriesurplus. The nutrition aspect of physiquemaintenance is the most important, becauseeven with an infrequent or less intenseworkout regimen, if you are still floodingyour body with calories, it will respond byutilising them to either build muscle orincrease fat storage. Just make sure not toeat too few calories because the one thingyou don’t want to do is lose muscle. Thiswill take a bit of practice, but you will getconfident about your system’s ability tomanage food types and portion sizes, andyou have total control over your diet.03 Reduce the volume and frequency of yourworkouts.By still lifting weights, but not as often, or asintense, or as heavy as you used to, you willeffectively keep the muscle you currently havewhile improving conditioning.04SUPPLEMENTSYou can now start to strategise yoursupplementation more effectively, using theproducts only when required. In essence, youcan simplify your use, and use products out ofconvenience and to support your health.We recommend the use of CLA Pure 1000,BCAA Amino , BLUELAB 100% WheyPremium Protein on a continual basis. If youfind that you are picking up body fat levels,adjust your diet and training first and theninclude PhedraCut XT to get you back on track.The maintenance phase allows you to useproducts to your advantage and to get resultsin very short periods of time. If you strugglewith water retention, use Water Slim Packs.05PLANNINGYour maintenance phase gives you theopportunity to plan your next goal withoutcompromising the achievements that youhave made in the last 12 weeks. Take a breakfrom the intensity of the last few months andestablish a new target.TRAININGTraining during the maintenance phase ismuch like your approach to eating, it doesnot have to be regimented, and you do nothave to be purist about it. You will not losemuscle tissue overnight, so you can train 3-5times per week to maintain fitness and notcompromise conditioning. You can manageyour intensity and you can use this time towork on areas that you wish to improve on.You can now start to include different typesof training methodology into your routine.Include cross-fit, high intensity own bodyweight training and circuit training to giveyour system a break from the standardroutine. You can also incorporate another“USE WHAT YOUHAVE LEARNT TOPLAN THE WAYFORWARD!”TEAM USNYOU NOW HAVE ALL OF THESKILLS THAT YOU REQUIRE TOSUCCESSFULLY MANAGE YOURWEIGHT, ACHIEVE YOUR GOALSAND KEEP AN OUTSTANDINGPHYSIQUE.
WEEK10-12 GET READY FOR YOUR 01 02 03 12 WEEK BODY MAKEOVER STEP-BY-STEP GUIDE AND TIPS FOR YOUR 12 WEEK BODY TRANSFORMATION 12 WEEKS REFLEX RENDER FOIL 185C. . expect a total shift in the first 4 weeks of the USN Body Makeover Challenge. Your system has to adapt and relearn how to process, use and store the energy that
USN Diving Manual Revision 6USN Diving Manual Revision 6 Critical Changes that Affect You Dr. Ed Flynn CAPT John Murray MC USN Naval Sea Systems Command . - Navy Decompression Computer 9. VVal-18 vs. USN 5718 vs. USN 57 300 2% 200 VVal-18 TDT, min USN57 150 fswg 100 0 020 40 60 Bottom time, min 10. VVal-18 Algorithm
Gestation, Length, and Size of Casket Age of baby at death 6 weeks 7 weeks 8 weeks 9 weeks 10 weeks 11 weeks 12 weeks 13 weeks 14 weeks 16 weeks 18 weeks 20 weeks
adams edward korea akins charles f. usmc 1961-1967 akins richard j. usa 1986-1989 alissandrello john f. usa 1965-1971 allen john usn cb 1968-1974 vietnam ammerman arthur usn lt 1950-1959 angelino martin e. usn 1958-1964 angus charles usn korea appleby benny m. usa sgt 1942-1945 arold barn
Preliminary English B1 Threshold 4.0 Pre-Intermediate 3.5 KET Key English 3.0 A2 Elementary Waystage 2.5 2.0 Beginner 1 - 1.5 A1 0 - 0.5 Breakthrough 12-15 weeks 12-15 weeks 12-15 weeks 12-15 weeks 12-15 weeks 12-15 weeks 8-10 weeks 9-12 weeks 9-12 9-12 weeks 9-
Management Best in Class Cycle Time Global change (e.g. prime rate) 5 weeks 3 weeks 4 weeks 1-2 days Product specific change 4 weeks 3.5 weeks 4 weeks 1-2 days Creation and rollout of new disclosure 5 weeks 4 weeks 5 weeks 1 week Global Change Management Resources (ranging from 5-10 people teams) 8 teams 5 teams 6 teams 2 and automated .
l'. :. N 1 , rc t !r 1unte Sell col PLATFORM PARTY First Row (left to right) Captain Henry F. Lloyd, U. S. Navy Deputy Superintendent Mr. Knut Orre . Curricular Officer of Ordnance Engineering Programs Commander EUGENE M. HENRY, U. S. Navy . RONALD J. McAFEE, LT, USN ROBERT W. PEACHER, LCDR, USN JERRY W. SACHTJEN, LCDR, USN
Fifth Grade Social Studies Curriculum Guide First Nine Weeks Second Nine Weeks Weeks Topics Content Weeks Topics Content Standard 5. 1 TN Geography . Sequoyah *Review & Unit Test Third Nine Weeks Fourth Nine Weeks Weeks Topics Content Weeks Topics Content 1-2 World War I Standards 5.10-13, 5.49: Central & Allied Powers .
a paper animal. She tried over and over until she could finally fold a paper dog and wished that she could see Son just once more even though she knew that it was not possible. Looking at the paper dog she had made, she felt so weird that the paper dog seemed smiling at her. She felt that she would make more, many more animals out of paper. She collected all the papers in the house and started .
