Let us answer all the questions you may have
Before commencing any exercise programme, it’s highly recommended that you visit your doctor and get clearance to exercise, especially if you have any risk factors.
Family History: Any heart related disease before the age of 55 in father or other male first-degree relative, or 65 years of age in mother or other female first-degree relative.
High Blood Pressure
High Blood Glucose levels
Obesity i.e. Body Mass Index (BMI) > 30kg.m2
Please note that the programme prescribed is designed for healthy and non-injured individuals. If you have any injuries, consult a fitness specialist to advise which exercises may aggravate your injury and to receive alternative exercises. It’s also advisable to take this programme to your gym and ask an instructor to check your technique and make sure you are conducting the exercises correctly.
Perform strength training session on non-consecutive days. We recommend doing a strength session, a cardio session on the following day and then having a rest day before doing the final strength and cardio sessions for the week.
Perform one set of all exercises in Superset 1, followed by a second set of each exercise and repeat again if doing 3 sets. Then move onto Superset 2 and repeat the sequence as described and so on for Superset 3 and 4. This reduces time spent in the gym and burns more kilojoules as you’ll be resting less. There should be no recovery between exercises within a superset; you can rest for 2-4 minutes between supersets.
Adhere closely to the specific exercise techniques. Perform exercises in a slow and controlled manner.
Select weights that require moderate to hard effort. (i.e. You’re able to complete a set of repetitions with your chosen weight, but the last few reps should become challenging). You will know the weights are too heavy if you are unable to complete all the reps with good technique.
Where possible, exercise with a training partner, who can check your form, act as your spotter and keep you motivated.
Maintain a normal breathing pattern, exhaling on exertion.
Prior to any strength session, make sure you do some cardiovascular exercise (like jogging, cycling, rowing etc) at an easy intensity (you can chat all the way through) for about 10 minutes.
Complete the programme with about five minutes of light cardiovascular exercise followed by stretching the muscles which were worked during the session.
Warm-up exercises prepare the body for more vigorous activity. They are designed to increase blood supply to your working muscles. These exercises should last for approximately 5 minutes and should elicit a light sweat.
Cool-down exercises assist the body in returning to a resting state. You should cool down for about 5 minutes and do similar exercises to your warm-up, but at a lower intensity. The aim is to return the heart rate to about 100 beats per minute, or about 50% or your maximum heart rate.
Use the table below as a guideline for intensity
Always warm-up before stretching; many people choose to stretch AFTER their cardiovascular workout.
Stretching should be slow and controlled with no bouncing. Hold each stretch at a point of mild tension for 20 to 30 seconds.
Repeat each stretch twice.
Do not excessively extend, flex, twist or lock any joints.
Do not stretch through pain – release the stretch if any pain is felt.
Try to stretch four to five times per week.
These meal plans have been designed for an average woman, not taking into account specific individual requirements.
If you have a medical condition (such as diabetes, heart disease, etc) it’s essential that you consult your doctor before following this plan. Please also note that this plan should never replace diet advice prescribed by your medical doctor.
If you are vegan or vegetarian, please consult a registered dietician for ways to adapt this plan to your needs.
If you follow a wheat-free or gluten-free diet, please scroll down for some ideas around suitable swaps.
If you have any other food allergies, intolerances or concerns not listed here, please mail LeanBodyBlitz@media24.com for advice on whether the programme is suitable for you and swaps that will work for your needs.
The exercise programme has been designed for use in a regular gym. All instructional videos were filmed at a regular Virgin Active health club, using equipment readily available at the club.
If you have basic exercise equipment at home (dumbbells, medicine ball, stability ball) you will be able to do most of the exercises. In most instances, a resistance band can sub for cable machines.
The R499 is a once-off payment that includes your full exercise and meal plan for the whole 12 weeks.
Absolutely! You can pay via EFT. Once your payment has gone through, you can send proof of payment to LeanBodyBlitz@media24.com and we will grant you access.
Please make your payment to:
Rodale & Touchline Publishers
Account number: 1009 529 080
Branch: 198 765
Reference: Lean Body Blitz
Unfortunately we don’t have a gluten free version of the plan available. However, it is possible to adapt it to suit a gluten-free / wheat-free diet. You can either choose to substitute some of the options across meals (e.g. potato or sweet potato for pita breads or wraps – you can see the portions from other meals) OR you can swap in gluten-free products. For example, swap gluten-free bread for bread; maize / sweet potato/ buckwheat noodles for pasta; quinoa or rice for couscous. You can experiment with gluten-free flours as well and make your own flapjacks/small muffins to substitute into the plan.
Unfortunately the eating plan part of the programme is not suitable for a vegetarian diet. You can still use the exercise programme, but the two have been scientifically designed to work together to help you achieve your goals, so it would be a good idea to consult a dietician for advice on how to adapt the plan for your specific needs. If you would like us to recommend a dietician, please mail LeanBodyBlitz@media24.com.
The programme has been designed to guide you through the workout and eating plans day by day, but once you’ve signed up, you can download the full eating plan in PDF form, along with tips around portion sizes, food groups and making your meals more interesting.
Simply go to your profile and click “View Nutrition Plan” which will take you to the page called “The Eating Plan”. At the top of the page you’ll see a yellow button that says “Print Eating Plan”. Click on that button to access the full eating plan as a PDF.