The Body Makeover Challenge, USN’s 12-week weight-loss programme, has transformed South Africans’ lives for the past 18 years. As part of this programme, participants follow healthy eating and exercise plans that are provided by USN.
The challenge is divided into three phases: Adaptation, Progression, and Maximisation and Integration. If you are currently participating in the Body Makeover Challenge or if you intend to participate in the next challenge, it is important to understand how your body will react during each phase.
During the adaptation phase (week 1 to 4), it is normal for your body to feel tired. Your body needs time to adapt to the new training plan and lifestyle. Even though the shock on your body might result in initial slow weight loss, you should start to feel and see results by week 3.
Week 5 to 8, also known as the Progression Phase, is when you should take your training to the next level. This phase requires more self-discipline and stronger adherence to the training plan. It is important to focus on completing the training exactly according to the plan. Now is the time to increase your intensity, decrease your rest periods during different sets and increase your workload. This will accelerate weight loss and increase lean muscle.
During the last stretch of the 12-week challenge, you should focus on maximising your results and integrating the challenge into your daily life. The final phase will require discipline and perseverance to reach your weight-loss goals.
If you need more information to complete your challenge, visit the Body Makeover Challenge section on our website.