WHAT IS THE BODY REVOLUTION?

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Curtis McCoy
5 years ago
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life. The NPL Body Revolution was not meant to stop when the 12 weeks are over.

If you choose to work with an athlete or coach, this does come at a seperate cost.

1 WHAT IS THE BODY REVOLUTION? The NPL Body Revolution is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. The NPL Body Revolution was not meant to stop when the 12 weeks are over. It s a sustainable change in lifestyle meant to be part of your daily routine to help you maintain a healthy balanced lifestyle. If you choose to work with an athlete or coach, this does come at a seperate cost. The athlete or coach is fully endorsed by NPL to provide you with the best results, but they render the service to you in their own capacity. Helping you live a Healthier Life Disclaimer: If substitute supplements are used, we cannot guarantee results. If you decide to work with one of our athletes or coaches, please note this is at your own discretion and does not form part of the NPL Body Revolution programme.

2 TIPS ON STARTING YOUR BODY REVOLUTION JOURNEY 01 PLAN 04 HYDRATION 02 It is essential that you stay prepared and stick to your eating plan. Plan your meals when you have free time, for example a Sunday evening. Use NPL plastic shakers to store your whey protein, softgels or capsules effectively. Make sure you pack your food the night before to avoid the temptation of stopping somewhere for an unhealthy snack. Pack your training apparel and sneakers in advance, this will make it easier to get ready for your workout without making excuses. UNDERSTAND YOUR WORKOUT PLAN Keeping hydrated is extremely important for your overall health and muscle gaining efforts. Consume at least 8-10 glasses of water a day. It is especially important to consume enough water while you are training, you can add Elite ProSeries BCAA 10:1:1 to your water during training or throughout the day for increased energy, mental focus and fat burning. 05 TRACK YOUR PROGRESS Starting a new training schedule can be daunting, especially if you are a beginner. We have created a workout plan specifically to suite your fitness levels and goals. If you do not understand an exercise, contact NPL at revolution@npl.za.com for more information and our team will be happy to help. Make time to research your workouts and the different exercises for each day to ensure you are doing them correctly. Adjust your plan over the 12 weeks as you become more fit and comfortable by increasing your weights or increasing your reps for each exercise. 03 CONSISTENCY IS KEY The plan may be difficult to adjust to at first, but remaining consistent is most important. Try to ensure you are as consistent as possible with your hydration, supplementation, eating and workouts. It is most important to create a healthy lifestyle with balance. The NPL Body Revolution was not meant to stop when the 12 weeks are over. It is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. hips Your revolution to a new life is not only about your weight. Due to your workout regime, you will begin to gain lean muscle which is crucial for a toned and lean physique. Therefore, we encourage you to track your weight and measurements online or using the NPL Body Revolution app weekly. chest waist thighs arm HOW TO MEASURE YOUR BODY: Ensure you do not squeeze the measuring tape too tightly over your skin, it should be flush against your skin and not constricting in any way. Upper Arm: Measure your arm at its largest girth, relax the muscle and slightly bend your arm. Chest: Breathe out and measure across the largest part of your chest. Waist: Ensure you are standing straight, measure the narrowest part of your waist. Hips: Measure the largest part of your hips, including your glutes. Thighs: Standing, measure at the largest girth, just below the buttocks. HOW TO TAKE BEFORE AND AFTER PICTURES 1. Take your before and after photos against a plain background, preferably a white/plain wall. 2. Wear clothing that will ensureyou see your entire body shape e.g. a swimsuit, hot pants, speedo. 3. Do not wear any watches or jewelry. 4. Ask someone else to take your photo, please no mirror selfies. 5. Please ensure the lighting is good and the quality of the image is high. 6. Full body photo, looking into the camera, relax and don t pose. 7. Please wear the same clothing in your after photo if you can. 8. Take the photo from front, back and side.

Helping you live a Healthier Life TRACK YOUR PROGRESS ONLINE

your eating plans, progress tracking and training videos everyday

specifically tailored for gaining lean muscle fast.

4 Helping you live a Healthier Life TRACK YOUR PROGRESS ONLINE Simply sign into your Body Revolution account, receive access to your eating plans, progress tracking and training videos everyday with explanations to ensure you are getting the best out of your workout! S OF TRAINING Ready to achieve that lean body you ve always dreamt about? Follow this 6-day training programme for the next 12 weeks specifically tailored for gaining lean muscle fast. This programme includes 12 weeks of gym-based workout routines with the specific sets and reps and how to progress from week to week. Get more tips and great advice here LOG IN AND TRACK YOUR PROGRESS ONLINE

5 MONDAY- UPPER LEGS AND CALVES WEEK 1-6: FOLLOW THE GUIDELINE BELOW. 5 minute warm-up (cycle/step) 5 minute cool-down (cycle/step) & stretch Key: Superset- means no rest between the exercises. Barbell squat 4 12, 10, 8, 6 90 Leg press 4 12, 10, 8, 6 60 Hamstring curl Stiff-leg deadlift (barbell) Leg extension 4 12, 10, 8, 6 60 Standing calf raises Leg press calf raises TUESDAY- CHEST AND ABS with CARDIO 5 minute warm-up (cycle/arm ergometer) 5 minute cool-down & stretch Bench press (Barbell/Dumbbell) 4 12, 10, 8, 6 90 Pec deck Incline bench press (dumbbell) 4 12, 10, 8, 6 60 Cable crossover Dumbbell Pullover Push up 3 To failure 60 Stability ball crunch Bicycle crunch Russian twists HIT Cardio: 5 minute warm-up 30 second sprint followed by 1 minute recovery (at 50-60% max HR) repeat 10 times for a total duration of 15 minutes. 5 minutes cool down

6 WEDNESDAY- BACK AND CALVES 5 minute warm-up (cycle/step) 5 minute cool-down (cycle/step) & stretch Wide-grip pull up (assisted) 4 12, 10, 8, 6 90 Bent-over rows (barbell) 4 12, 10, 8, 6 60 Lat pull-down (to the front) 4 12, 10, 8, 6 60 Machine row Reverse-grip lat pull-down Hyperextensions Standing calf raises Leg press calf raises THURSDAY- SHOULDERS, HIT AND ABS 5 minute warm-up (cycle/arm ergometer) 5 minute cool-down & stretch Front raises (barbell) 4 12, 10, 8, 6 45 Bent-over rear fly (dumbbell) Side raises (dumbbell) Shoulder press (machine) 4 12, 10, 8, 6 45 Upright row (barbell) (wide-grip) 4 12, 10, 8, 6 45 Shrugs (barbell) HIT Cardio: 5 minute warm-up. 30 second sprint followed by 1 minute recovery (at 50-60% max HR) repeat 10 times for a total duration of 15 minutes. 5 minutes cool down ABS: (to be done after DAY 4 HIT). Only rest when stated below. Exercise Time (sec) Exercise Time (sec) Stability ball alternating toe touch 45 Accordion crunch 30 each side Jackknife crunch 45 Seated ab circles 30 each side Stability ball knee tuck 45 Crunch and twists 30 REST 45 REST 5

7 FRIDAY- BICEP AND TRICEP 5 minute warm-up (cycle/step) 5 minute cool-down (cycle/step) & stretch Key: Superset- means no rest between the exercises. Standing biceps curls (barbell) 4 12, 10, 8, 6 60 Incline bicep curl (dumbbell) (together) 4 12, 10, 8, 6 60 Seated hammer curls (dumbbell) (together) 4 12, 10, 8, 6 60 Tricep push down (Straight bar) Triceps push down (rope) Triceps kickback (dumbbell) (each arm) SATURDAY- SATURDAY- REST Recover and Rest SUNDAY- REST Recover and Rest MONDAY- UPPER LEGS AND CALVES WEEK 7-12: FOLLOW THE GUIDELINE BELOW. 5 minute warm-up (cycle/step) 5 minute cool-down (cycle/step) & stretch Key: Superset- means no rest between the exercises. Barbell squat 4 12, 10, 8, 6 90 Leg press 4 12, 10, 8, 6 60 Leg extension Bulgarian split squat (dumbbell) (each leg) Hamstring curl Stiff-legged deadlift (dumbbell) Standing calf raises Leg press raises A

8 TUESDAY- CHEST AND ABS 5 minute warm-up (cycle/arm ergometer) 5 minute cool-down & stretch Incline bench press (Barbell/dumbbell) 4 12, 10, 8, 6 0 Cable crossover Chest press (Dumbbell) 4 12, 10, 8, 6 60 Incline fly (dumbbell) Landmine press Dips (parallel bar) 3 To failure 60 Two up one down Stability ball transfer crunch Stability ball mountain climbers HIT Cardio: (High intensity cycle/treadmill/sprint) 5 minute warm-up 30 second sprint followed by 45 second recovery (at 50-60% max HR) repeat 15 times for a total duration of ±18 minutes. 5 minutes cool down WEDNESDAY- BACK AND CALVES 5 minute warm-up (cycle/step) 5 minute cool-down (cycle/step) & stretch Wide-grip pull up 4 12, 10, 8, 6 90 Bent-over row (barbell) 4 12, 10, 8, 6 60 Narrow grip lat pull-down 4 12, 10, 8, 6 60 (one drop-set after 4th set) One-arm row (dumbbell) (each arm) (one drop-set after 4th set) One-arm lat pull-down (each arm) Hyperextensions Standing calf raises Leg press calf raises

9 THURSDAY- SHOULDERS, HIT AND ABS 5 minute warm-up (cycle/arm ergometer) 5 minute cool-down & stretch Shoulder press (dumbbell) 4 12, 10, 8, 6 90 Face-pulls (rope) Bent-over rear fly (dumbbell) Arnold press (dumbbell) 4 12, 10, 8, 6 60 Side raises (dumbbell) Upright row (wide-grip) Shrugs (barbell) HIT Cardio: 5 minute warm-up 30 second sprint followed by 45 second recovery (at 50-60% max HR) repeat 15 times for a total duration of ±18 minutes. 5 minutes cool down ABS: (to be done after DAY 4 HIT). Only rest when stated below. Exercise Time (sec) Exercise Time (sec) Recliner elbow to knee tucks 30 Seated ab circles 30 each side Crunch and twists crunch 60 Cross hop planks 60 Stability ball reverse crunch 60 REST 30 REST 30 FRIDAY- BICEP AND TRICEP 5 minute warm-up (cycle/arm ergometer) 5 minute cool-down & stretch Biceps curl (EZ Bar) 4 12, 10, 8, 6 60 Over Head triceps extension (dumbbell) 4 12, 10, 8, 6 60 Incline dumbbell curl 4 12, 10, 8, 6 0 Seated hammer curl 4 12, 10, 8, 6 60 Reverse triceps pushdown (straight bar) Hercules cable curl (one drop-set after 3rd set)

10 SATURDAY- REST Recover and Rest SUNDAY- REST Recover and Rest

11 BODY REVOLUTION TERMS AND CONDITIONS Body Revolution Terms and Conditions Please consult with your physician before beginning this or any other exercise program and / or diet program. Certain exercises and programs are not appropriate for all people. Carefully review the complete workout and diet plan prior to using the diet plan or exercise program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have any physical discomfort, you should stop immediately. All information provided by Nutritional Performance Labs is of a general nature. No information is to be taken as medical advice or health advice pertaining to an individual s specific health or medical condition. Waiver I acknowledge that I have been informed of the need to obtain a physician's examination and approval prior to beginning this exercise program. I fully understand the program may be strenuous and choose to participate completely voluntarily. I accept all responsibility for my health and any resultant injury or mishap that may affect my well-being or health in any way. I hold harmless of any responsibility, the instructor, facility or any persons involved with this program or testing procedures. Informed Consent By signing this document, I acknowledge that I have voluntarily chosen to participate in the Body Revolution program which consists of progressive physical exercise and meal plan, which can enhance the musculoskeletal and cardiorespiratory systems. In signing this document, I acknowledge being informed of the possible strenuous nature of the program and the potential for unusual, but possible physiological results including, but not limited to, abnormal blood pressure, fainting, heart attack or death. By signing this document, I assume all risk for my health and well-being and hold harmless of any responsibility, the instructor, facility or persons involved with this program and testing procedures. I understand that questions about exercise procedures and recommendations are encouraged and welcomed. Agreement and Release of Liability In consideration of being allowed to participate in the activities and programs of Nutritional Performance Labs Body Revolution and to use its supplementation, workout programs and meal plans. I do hereby waive, release and forever discharge Nutritional Performance Labs from any and all responsibilities or liability from injuries or damages resulting from my participation in any activities or use of the workout programs, meal plans, instruction or machinery in the above-mentioned activities. Results May Vary Reasons for obesity or being overweight will be different from person to person. Rates of each person s metabolism, food intake and levels of exercise and physical exertion vary from person to person. This means the results of weight loss will also vary. No individual result should be seen as typical. This product is not intended to diagnose, treat, cure or prevent any disease. No Guarantees I understand that much of the success of the program will depend on my efforts and following the guidance provided by Nutritional Performance Labs and that there are no guarantees or assurances that the program will be successful. I understand that it is important to follow instructions when taking supplements and ensure these are used correctly. Nutritional Performance Labs Ambassador Coaches If I chose to use an Nutritional Performance Labs coach, I understand this relationship is entirely separate from Nutritional Performance Labs and NPL is not held responsibly for the relationship with the Ambassador / Coach

WHAT IS THE BODY REVOLUTION?

WHAT IS THE BODY REVOLUTION? The NPL Body Revolution is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. The NPL Body Revolution