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Page 1: ENGLISH - 4Life Tools...4Life ® scientists and fitness experts have done all of the research, so you’ll have everything ... Combine cardio and weight training, and be active for

30-DAY

ENGLISH

070517_EN

Page 2: ENGLISH - 4Life Tools...4Life ® scientists and fitness experts have done all of the research, so you’ll have everything ... Combine cardio and weight training, and be active for

4LifeTransform™ 30-Day Accelerator System Get ready to transform your body!

4Life® scientists and fitness experts have done all of the research, so you’ll have everything you need to accelerate through your 30-day transformation.

This complete and easy-to-follow system includes proprietary and scientifically proven products that can help you achieve real and lasting body transformation.*

Start Your Transformation!STEP ONE ..........Learn about the products.

STEP TWO .........Set your body transformation goals.

STEP THREE .......Get ready to eat healthy foods and exercise.

STEP FOUR .........Follow the system.

Results of consuming 4Life products vary and are dependent upon the degree of lifestyle modification, including diet and exercise programs. As with any diet or exercise program, consult with your physician before implementing changes to make certain you are healthy enough to participate.

4LIFE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

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Page 3: ENGLISH - 4Life Tools...4Life ® scientists and fitness experts have done all of the research, so you’ll have everything ... Combine cardio and weight training, and be active for

STEP ONE:

4LIFE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

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Learn About the Products Accelerator productsPRO-TF™ Chocolate Patented protein supplement tested by university studies that helps to maintain and increase muscle mass. Supplement your protein needs with PRO-TF in the morning and after exercise on workout days.

4LifeTransform Burn™ Fat burner with ingredients that contribute to normal fat metabolism and help to control body weight. Take two capsules daily, preferably one hour before exercise on workout days.

Renuvo™ 4Life Transfer Factor combined with ingredients that help protect cells against oxidative damage . Take two capsules daily.

RiteStart™ Unisex Multivitamin, mineral and essential fatty acid supplement. Take one packet every morning.

Energy Go Stix™ Berry A synergistic blend of 4Life Transfer Factor, caffeine, taurine, L-glutamine and L-arginine for preparing an energy drink with a delicious flavour . Use as a pre-workout energy drink or any time you need a boost. Take one packet daily.

Riovida Stix™ Food supplement with sweeteners, mineral salts and 4Life Transfer Factor Tri-Factor. With this practical packet, you can prepare a refreshing drink with mineral salts to help you achieve good hydration during the transformation process. Enjoy one packet daily.

Glutamine Prime™ 4Life Transfer Factor combined with amino acids that help promote natural production of glutathione, a powerful natural antioxidant in the body. Take four capsules daily.. For best results, take two capsules in the morning and two at night.

Fibro AMJ™ Day Time Formula CWith ingredients known to reinforce muscle functions and joints. . Take one capsule daily. .

Page 4: ENGLISH - 4Life Tools...4Life ® scientists and fitness experts have done all of the research, so you’ll have everything ... Combine cardio and weight training, and be active for

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Set Your Body Transformation GoalsDetermine your goalWhat’s your transformation goal? Maybe you want to lower your scale weight, reduce your body fat percentage, or add muscle mass. Or, maybe you want to feel stronger, have more confidence, or just feel better overall. It all depends on you! Talk to your doctor to determine your healthy goals.

STEP TWO:

Page 5: ENGLISH - 4Life Tools...4Life ® scientists and fitness experts have done all of the research, so you’ll have everything ... Combine cardio and weight training, and be active for

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My goals are:

I, _____________________________, am committed to my body transformation. I take responsibility for my actions and outcomes, and I choose to make fitness and nutrition decisions that will help me achieve my goals. I commit to being active five times a week and supporting my body with quality nutrition every day.

Signature: Date:

Share your transformation goals with your friends and family members on social media. They can help keep you accountable and cheer you on to success!

My Transformation Goals:

Starting weight: ________

Before: (Place photo here.)

Current weight: ________

After: (Place photo here.)

Page 6: ENGLISH - 4Life Tools...4Life ® scientists and fitness experts have done all of the research, so you’ll have everything ... Combine cardio and weight training, and be active for

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STEP THREE:

Get Ready to Eat Healthy Foods and ExerciseGo for the protein! No matter your body transformation goals—to maintain or gain muscle mass—protein can help you achieve and maintain your ideal body composition.

Supplement your diet with PRO-TF™ to help you transform your body and your life.* Here’s how to get plenty of protein in your diet:

4LIFE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

1. Start your day with a quality high-protein breakfast. Supplement with PRO-TF™. Depending on your protein needs, aim for 20-25 grams or more of quality protein every meal. You should eat between 4-6 times a day, including meals and snacks.

2. Include protein in every meal and snack. Pair protein with whole grains, raw nuts, or colorful fruits and vegetables to balance cravings and add important nutrients to your diet. Choose lean protein—chicken breasts, leaner cuts of beef, and fish—over fattier protein options.

Page 7: ENGLISH - 4Life Tools...4Life ® scientists and fitness experts have done all of the research, so you’ll have everything ... Combine cardio and weight training, and be active for

How Much Protein Do You Need?

Supplement your diet with PRO-TF™ to achieve your daily protein intake goals in two easy steps:

Step 1: Determine your goal body weight in kilograms.

My goal body weight is: ____________

Step 2: Multiply your activity level times your goal body weight in kilograms to determine your optimal amount of protein.†

Goal body weight x activity level=daily protein intake in grams

Moderate activity ........(weight in kg x 0,66) High activity...............(weight in kg x 0,82)

___________ Kg x (activity level from above ___________) = ___________ daily protein intake in grams

My total daily protein needs

For help calculating and tracking your daily protein intake, download the free 4LifeTransform™ App from the App Store or Google Play.

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†Moderate activity: Gleeson, 2005; Paddon-Jones, et al., 2015; Phillips, et al., 2016; Walberg, et al., 1988. High activity: Phillips and Van Loon, 2011.

4LIFE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

Page 8: ENGLISH - 4Life Tools...4Life ® scientists and fitness experts have done all of the research, so you’ll have everything ... Combine cardio and weight training, and be active for

STEP THREE:

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As part of your healthy transformation, follow the guidelines on page 10. Plus, use the tips below on water intake, portion sizes, and food choices to guide your decisions.

How much water do you need? Body weight in kilograms divided by 30=litres of water you should drink per day

What’s a portion size? 1 serving of protein= 85-110 grams or about the size of the palm of your hand

1 serving of vegetables=½ cup raw or cooked

1 serving of leafy greens=1 cup

1 serving of nuts or nut butter=2 tbsp

1 serving of fruit=1 piece or ½ cup of cut fruit

Healthy Eating Guidelines

What should you eat? To create a healthy meal or snack, combine protein, vegetables, and fat from this list, keeping portion sizes in mind. Add carbohydrates to support energy levels and workout needs, and consider limiting carbohydrate intake after 6:00 pm.

Protein• PRO-TF™

• NutraStart™ • Chicken breast• Eggs • Lean beef• Ground turkey • Lean fish• Salmon• Tuna (packed in water)• Turkey breast • Low-fat dairy

Vegetables (cooked, grilled, steamed, or raw) • Asparagus• Broccoli• Brussel sprouts• Cauliflower• Celery• Cucumbers

• Dark leafy greens• Eggplants• Green beans • Onions• Peppers• Salad greens• Tomatoes • Zucchinis

Healthy carbohydrates• Beans• Lentils• Oatmeal• Potatoes• Quinoa• Whole grains (rice, pasta, or bread)

Healthy fats• Avocados• Nut butter (all natural)• Nuts or seeds (raw or roasted) • Olive oil

Fruits (Choose low-glycemic fruits to help balance blood sugar levels.) • Apples• Bananas• Berries• Cantaloupes • Citrus fruits • Grapes• Kiwis• Mangoes

• Melons• Peaches• Pears• Pineapples

Dairy• Plain yogurt (low-fat or non-fat)• Low fat cheese• Milk (skim or reduced fat)

Limit or avoid• Soft drinks• Creamy sauces• High-fat salad dressings • Sugar • Candy• Fried food• Processed food• White flour

The above items are suggestions and do not include all options. Use your judgment to choose foods that best support your transformation goals.

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Exercise GoalsExercise is a crucial component to achieving your body transformation goals. Aim to be active for five days a week during the 4LifeTransform™ 30-Day Accelerator System. Combine cardio and weight training, and be active for at least 30 minutes on each exercise day.

Need ideas for a simple workout program to follow? Download the 4LifeTransform™ App from Google Play or the App Store. You’ll find a combination of weight training exercises that you can do at home or at the gym, plus suggestions for a HIIT (high-intensity interval training) program.

Want more ideas? You can find a variety of free exercise programs online.

The following tips will also help you succeed:

• Mix up your cardio activities. You can choose from running, cycling, swimming, hiking, or dancing. It doesn’t matter what you choose as long as you enjoy it and stick with it!

• HIIT (High-Intensity Interval Training) workouts can improve your cardiovascular fitness and jumpstart fat burning. Find an example of a HIIT workout in the 4LifeTransform App or search online for more ideas.

• Strength training should make up the majority of two of your weekly workouts. It can promote increased strength, improved bone health, increased energy, and increased confidence. You don’t have to belong to a gym to do strength training. Bodyweight exercises, like push-ups, planks, and squats, can be done virtually anywhere.

Are You Ready?Did you:

Familiarize yourself with the system products?

Take a “before” photo?

Determine your transformation goal?

Announce your goal on social media to keep yourself accountable and enjoy support from friends and family members?

Calculate your protein requirements?

Stock up on healthy groceries?

Make an exercise plan?

Like the 4LifeTransform Facebook page?

Download the 4LifeTransform™ App from Google Play or the App Store?

Check out the transformations on www.4lifetransform.com?

If you’ve answered yes to all of these questions, you’re ready to start your transformation!

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STEP FOUR:

Workout days Rest daysMorning Renuvo™, PRO-TF™, RiteStart™,

Glutamine Prime™, Fibro AMJ™ Day Time Formula

Healthy high-protein meal and healthy mid-morning snack.*

Renuvo™, RiteStart™,

Healthy high-protein meal and healthy mid-morning snack.*

Mid-day Healthy high-protein meal and healthy mid-afternoon snack.*

Healthy high-protein meal and healthy mid-afternoon snack.*

Evening Renuvo™, Glutamine Prime™,

Healthy high-protein meal and healthy evening snack.*

Renuvo™

Healthy high-protein meal and healthy evening snack.*

Work out at a time that's convenient for you!

Pre workout Energy Go Stix™, 4LifeTransform Burn™

Post workout PRO-TF™, Riovida Stix™

Follow the System

Workout days: Aim for 20 workout days during your transformation. A workout day is any day when you exercise for 30 minutes or more. For best results, do a combination of cardio and strength training.

Rest days: A rest day is a day when you are not physically active. However, feel free to go for a walk on these days.

*For a list of healthy meal and snack ideas, review page 8.

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Day# 1 Workout day

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Transformation TrackerUse this page to plan your exercise days and track your progress. Keep track of your daily activities by making notes on the page. Plan at least 20 workout days.

Workout days Rest daysMorning Renuvo™, PRO-TF™, RiteStart™,

Glutamine Prime™, Fibro AMJ™ Day Time Formula

Healthy high-protein meal and healthy mid-morning snack.*

Renuvo™, RiteStart™,

Healthy high-protein meal and healthy mid-morning snack.*

Mid-day Healthy high-protein meal and healthy mid-afternoon snack.*

Healthy high-protein meal and healthy mid-afternoon snack.*

Evening Renuvo™, Glutamine Prime™,

Healthy high-protein meal and healthy evening snack.*

Renuvo™

Healthy high-protein meal and healthy evening snack.*

Work out at a time that's convenient for you!

Pre workout Energy Go Stix™, 4LifeTransform Burn™

Post workout PRO-TF™, Riovida Stix™

*For a list of healthy meal and snack ideas, review page 8.

Page 12: ENGLISH - 4Life Tools...4Life ® scientists and fitness experts have done all of the research, so you’ll have everything ... Combine cardio and weight training, and be active for

Congratulations!

You just finished your 4LifeTransform™ 30-Day Accelerator System!Celebrate your achievement! Take an “after” photo, and share your results with us and your friends on social media. You can also print your “after” photo and attach it to page 5 as a reminder of how much you achieved during the last 30 days. When you share your photos, you celebrate your results and inspire others to achieve their own goals!

• Haven’t hit your goal yet? Buy another 4LifeTransform 30-Day Accelerator System, and do it again! Invite your friends to transform with you, so everyone can enjoy the rewards that come with a strong and healthy body.

• Looking to maintain your results? Purchase your favorite 4LifeTransform 30-Day Accelerator System products individually at 4life.com. Stock up on products like PRO-TF™, Renuvo™, Energy Go Stix™, RiteStart™, and 4LifeTransform Burn™.

• Share your story with us! We love to feature success stories on www.4lifetransform.com and the 4LifeTransform Facebook page.

• Join the 4Life Loyalty Program. You can earn free Product Credits and qualify for a free bonus product every month. Learn more at www.4life.com/loyalty.

v1.070517_EU_en ©2017 4Life Trademarks, LLC. All Rights Reserved For use in Europe only