TRUE PERFORMANCE NUTRITION | 30-DAY RIPPED CHALLENGE

TRUE PERFORMANCE 30-DAY RIPPED CHALLENGE GUIDELINES

Were confident that our brand new 3-in-1 fat burner, Ripped, will deliver results fast. To prove that Ripped provides hours of jitter- free energy, combined with powerful fat burning ingredients, weve put together a 30-day challenge complete with a training guide that will have you training like the Pros with results to match. If that wasnt enough to motivate you, were giving the winner a True Performance Nutrition gift bag, including a months supply of supplementation, exclusive clothing, and a chance to be featured on the True Performance Nutrition website. Plus they will receive VIP tickets to the Bodypower Expo at NEC, UK from May 17th 19th.

The final date for submission of all completed entries is February 28, 2013. To Apply: All entries must be started no later than January 30, 2013. Follow the 30-Day Ripped Challenge guidelines below for 30 days. Remember to include before and after photos and a brief essay of no more than 500 words explaining why you want to win the 30-Day Ripped Challenge. No previous training experience required All participants must be 18 years or older to take part in the 30-Day Ripped Challenge. All participants must use only Ripped fat burner during the 30-day challenge, and must show purchase of order when submitting their entry. www.trueperformancenutrition.com/shop/ripped-fat-burner Must perform morning cardio a minimum of 4 times a week during the challenge. Participants wave the rights to their likeness for future use in True Performance Nutrition promotional materials, videos, and any future productions or products. True Performance Nutrition has the right to use participants full name and city of residence in online updates and any future promotional materials, projects, or products, including Before and After photos, weekly measurements, and progress photos. I hereby agree to the True Performance Nutrition Challenge guidelines as listed above Name:_____________________________________ Age:_______________________________________ Address:__________________________________ Height:____________________________________ ___________________________________ Date Started:_____________________________ ___________________________________ Starting Weight:___________________________ Zip/Post Code:____________________________ End Weight:______________________________ Country:___________________________________ Years Training:___________________________

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TRUE PERFORMANCE NUTRITION | 30-DAY RIPPED CHALLENGE

30-Day Ripped Challenge

Before you start, read through the entire 30-day Ripped Challenge description for a clear understanding. Then plan out the days that you will be performing morning cardio and which type. Do not begin the challenge until you receive your order of Ripped. Be sure to take all photos and measurements before starting day 1 of the 30-Day Ripped Challenge. Once started, you should continue the challenge for 30 consecutive days. This does not mean you will have to perform cardio everyday, as youll see below. You just need to stay committed and focused! Men should take 4 capsules per serving and women take 2 capsules. You only need to take one serving a day, ideally, first thing in the morning before eating breakfast. To really make the most of the Ripped fat-burning formula you should be adding in a session of cardiovascular training before breakfast. This will increase the amount of stored body fat that will be used as fuel. This doesnt mean you have to do cardio every single day. For days that you dont perform any cardio, you can split the serving by having 2 capsules before breakfast and 2 capsules before lunch (Women take 1 capsule before breakfast and 1 capsule before lunch). If you are known to be sensitive to any ingredients in Ripped, you should start with only 1 capsule per serving and increase the serving size over the following days. Finally, make sure you drink plenty of water when taking Ripped as this will help keep you hydrated and allow the formula to work as intended. For more information, check out the Ripped description on http://www.trueperformancenutrition.com/shop/ripped-fat-burner. If you have any questions you can contact us at challenge@trueperformancenutrition.com and connect with us on Twitter and Facebook. Be sure to follow us on both and make regular posts to let us know how youre progressing. @TruePerform #RIPPED30

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When it comes to performing cardiovascular training there are two main types, both of which have benefits and can help keep you from feeling like youre doing the same thing day after day.
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TRUE PERFORMANCE NUTRITION | 30-DAY RIPPED CHALLENGE

Cardio Type 1: HIIT (High Intensity Interval Training)

Below is an overview on how best to perform high intensity interval training cardio. 1. Select the right type of machine/activity to perform HIIT cardio. This needs to be something that you can quickly and easily switch from an all-out-effort to a state of recovery. Good examples of these machines are rowers, spinning bikes, outdoor sprints, and hill sprints. 2. HIIT uses both fat and glycogen (muscle energy) as fuel, so you may want to think about performing HIIT training later in the day after having eaten a meal at least 90 minutes earlier. Thus you will have some muscle energy stored from that meal. Interval Time Heart Rate Zone BPM (for av. 25-35 year old) Warm up 3 minutes 55% 105bpm 1 30 seconds sprint 80% 152bpm 30 seconds - recovery 55% Let HR fall to below 110 2 30 seconds sprint 85% 161bpm >45 seconds - recovery 55% Let HR fall to below 110 3 30 seconds sprint 90% 171bpm >45 seconds - recovery 60% Let HR fall to below 115 4 30 seconds sprint 90% 171bpm >60 seconds - recovery 60% Let HR fall to below 115 5 30 seconds sprint 95% 180bpm >60 seconds - recovery 63% Let HR fall to below 120 6 30 seconds sprint 95% 180bpm >60 seconds - recovery 63% Let HR fall to below 120 7 30 seconds sprint 95% 180bpm >60 seconds - recovery 65% Let HR fall to below 125 8 30 seconds sprint 95% 180bpm >60 seconds - recovery 65% Let HR fall to below 125 9 30 seconds sprint 99% 188bpm >60 seconds - recovery 68% Let HR fall to below 130 10 30 seconds sprint 99% 188bpm >60 seconds - recovery 68% Let HR fall to below 130 Allow enough recovery time for your HR to fall back to below 55% (below 110bpm)

HIIT Summary
Time: 15 minutes Benefits: Increases metabolism by around 5% for up to 8 hours Best time to be done: After weight training performed earlier in the day Fuel Source: Mixture of fat and muscle glycogen Frequency: 2-3 times a week Choice of Machine: rower, spinning bike, and outdoor sprints

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TRUE PERFORMANCE NUTRITION | 30-DAY RIPPED CHALLENGE

Cardio Type: LISS (Low Intensity Intensity Steady State)

Below is an overview to how best to perform low intensity steady state cardio. 1. LISS is often performed for 30-60 minutes as the body takes some time to switch over to fat being used as the preferred fuel source. You dont have to use the same machine for the entire duration. Often performing across several different machines will challenge the body in different ways, and increase the amount of calories burned. 2. Unlike HIIT, which requires explosive intervals followed by a relaxed state of recovery, LISS involves working at a moderate heart rate zone for a longer length of time. This means more calories will be burned during a session of LISS than HIIT when compared to time alone. Machine Time Description Heart BPM (for av. 25-35 year Rate old) Zone Maintain a steady speed of 60-65rpm, Upright 20 70% 135bpm gradually building up resistance over the Cycle minutes Treadmill 20 minutes
first 3 minutes, until holding at level 10-14 where you should start to break a sweat. Start by increasing the incline level up to a 6-9% and increase speed to a 3.4mph (or that of a fast walk). Arms should not be holding on to the machine. Alternate 2 minutes of single step, followed by 2 minutes of double step at a faster pace. If no Stairmaster is available, you can use rower or increase time on previous machines

75%

142bpm

Stairmaster 20 (or stepper) minutes

75-80%

142 152bpm

Allow enough recovery time for your HR to fall back to below 55% (below 110bpm)

LISS Summary
Time: 45-60 minutes Benefits: Increases stored fat to be burned as fuel Best time to be done: Early in the morning before breakfast Fuel Source: Almost exclusively fat Frequency: 5-6 times a week Choice of Machine: Upright Cycle, Incline Treadmill, Stairmaster Click here to see a playlist of abdominal exercises to perform after your cardio sessions

The type of cardio you choose to perform is up to you. You may prefer to alternate HIIT and LISS every other day, while some prefer to follow 2 days of LISS, and then on the 3rd day perform HIIT. You may prefer sticking to LISS in the mornings with perhaps only 1 session of HIIT at the weekend. The choice is yours, but to help give you as much support as possible, youll find examples of both forms of cardio within the video gallery on the True Performance Nutrition website: http://www.trueperformancenutrition.com/category/gallery
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TRUE PERFORMANCE NUTRITION | 30-DAY RIPPED CHALLENGE

Start of Challenge

Before starting the 30-Day Ripped Challenge, you should take some pictures of yourself wearing only shorts (women should wear bikinis or sports bra and shorts). For the best results, take them in the morning when you wake up (or even better, have someone else take them for you). You should also weigh yourself at the same time when the photo is taken and include a few words about how you feel. (Your mood, sense of well-being, and energy levels).
Example of body shots taken at the start of the challenge.

Import/upload your photos into the boxes below, or simply print them out and attach them the old fashioned way with tape, and keep this as your motivation.

Front Shot
Date:

Side Shot
Date:

Back Shot
Date:

Using the space below, write a brief essay of no more than 500 words explaining why you want to win the True Performance Nutrition 30-Day Ripped Challenge. Think about what inspired you to take this challenge, and whats going to motivate you to keep you committed.

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TRUE PERFORMANCE NUTRITION | 30-DAY RIPPED CHALLENGE

Use the space below to enter your measurements from day 1. Try not to keep weighing yourself or compare pictures until the end of the 30-Day Ripped Challenge. This will make the difference in your transformation that much more apparent when comparing the two sets of data side by side and keep you focused in staying fully committed to the program during the 30 consecutive days. You should weigh yourself first thing in the morning when you wake up, and without any clothes on. If you are not able to test your body fat percentage at home, many gyms now have the capability to test body fat percentages. Just be sure that you have your body fat percentage at the end of the challenge checked under the same conditions at the same place, by the same person, at the same time of day. Doing this will keep the results as accurate as possible.

Starting Date: Weight: Body Fat %: Weight Change: Body Fat % Change:

Starting notes:

N/A

N/A

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TRUE PERFORMANCE NUTRITION | 30-DAY RIPPED CHALLENGE

Use the calendar below to plan ahead which type of cardio you will perform on which days. You can also plan out your weight lifting and rest days. Having a set plan for your training days will keep you more committed. Start by marking the beginning of the 30-Day Ripped Challenge on the calendar and add the days of the month in the top right-hand box in each day. Mark the 30th day of the challenge, and use this to help keep you focused and committed to the challenge.

Month:
Sunday Monday

Tuesday Wednesday Thursday Friday Saturday

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TRUE PERFORMANCE NUTRITION | 30-DAY RIPPED CHALLENGE

Complete the table below after each cardio session. Make note of what time you start the cardio, the intensity level, and how long you performed it for. Most cardio machines will also show you how many calories you burn, so try to add this as well. If you do not perform cardio on a certain day, enter No Cardio.

Date: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Day 29 Day 30 Cardio Type: Time Started Cardio: Time Performing Cardio: Calories Burned (if known):

At the end of the 30-Day Ripped Challenge, wait until the next morning (after the 30th day) before taking your new pictures and measurements. You should aim to wear the same clothing, stand in the same place and hold the same position as you did in your photos for the start of the challenge. Doing this will make it easier to see the comparisons.

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TRUE PERFORMANCE NUTRITION | 30-DAY RIPPED CHALLENGE

End of Challenge

Front Shot
Date:

Side Shot
Date:

Back Shot
Date:

Once you have taken the new pictures and measurements, add the pictures to the boxes above and compare them along with the table below to that on page 3 before you started the challenge. Do not focus on the Weight Change total, but rather the Body Fat % Change as your body mass may not change by much, but your composition the amount of fat making up your total weight, should change. This along with the side-by-side photo comparison should show you the real change.

End Date:

Weight:

Body Fat %:

Weight Change:

Body Fat % Change:

Ending notes:

Now that you have completed the True Performance Nutrition 30-Day Ripped Challenge, send all your information that you have completed on this form along with all images and proof of purchase for Ripped Fat Burner to: challenge@trueperformancenutrition.com
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TRUE PERFORMANCE NUTRITION | 30-DAY RIPPED CHALLENGE

Below are some fat burning tips to incorporate into your healthy lifestyle, and to help give you the best chance of increasing fat loss. Be sure to check out some diet tips and advice from our athletes at http://www.trueperformancenutrition.com/category/athletes 1) While total calories consumed are important, you should also focus on the types of calories, and which foods you get these from. Meals should be eaten at regular intervals of 3-4 hours, with a balance of lean, complete protein, slow-releasing complex carbohydrates, and healthy essential fats. 2) Lowering your calorie intake will burn fat, but lower it too much and you will waste muscle as the body searches for essential nutrients. Exercise combined with a controlled diet is the most effective way to lower fat levels. Performing morning cardio several times a week before breakfast will help increase fat breakdown and used as fuel. Its easier to add more exercise than to reduce calories. 3) Motivation is what gets you started, but its habit that keeps you going. Consistency is the key to burning fat safely & effectively. Start at a pace you can continue at, adding in more exercise sessions if needed, or lowering your calorie intake only by 100 calories every few days. Monitor your results and act accordingly. Planning & preparing ahead will increase your fat loss efforts. 4) The body is very good at adapting to change, which is when youll see the greatest results. As it becomes efficient at performing a task, it will use less energy to do it, so avoid stagnation by alternating the type of exercise you perform on different days. When you see results slowing, you only need to change one factor at a time to keep the fat burning furnace alive. Too much change and the body will fight back, halting your fat burning efforts. 5) We often think were drinking enough water, but chances are we are not. Even a drop of 2% of our total body water can affect focus and strength. Water is essential for every bodily process, including carrying nutrients to cells, lubricating limbs and joints, and helping metabolize fat. Ensure you drink water throughout the day and not just when you are thirsty.

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