SuperAbs Support:

This page contains the support information for the DVD BodyRenovator: "SuperAbs - 3 Minute Abdominals". The information provided here is to support you in achieving your goals, it is an ever changing collection of information as we interact with customers, people who have purchased the DVD and others in general. If you do not find what you were looking for, please see the bottom of the page to ask John a question.

Below is a table of contents to quickly find information related to various aspects of the Hardcore BodyRenovator system.

Non-Allergenic Eating Program

Weight Categories:

Use the progress tracking sheet (PDF) and measure yourself before you start the eating program and at the end of each week. If you fall into a new weight category be sure to change to the meal program for that weight category. Do not measure yourself every day. It is also a good idea to take a photo of yourself at each step so that you can begin to see the changes over time. Some people also like to write down belt loop measurements or dress sizes on the progress tracking sheet as well. This is up to you.

General Hints & Tips:

1. Protein exchange - remember that you can exchange one type of protein for another, so long as the new source is the same weight and is of a lean cut variety. These protein sources include: beef, pork, lamb, chicken, turkey and fish. For instance if you are supposed to have lean beef, you can exchange that for fish or chicken if you like. You can also exchange for exotic protein sources as well, these would include: game meats, shell fish and fowl.
2. Protein exchanging eggs - If you have an egg allergy and cannot have eggs we suggest you exchange each egg white or whole egg suggested for the following:
   13g of another protein source (uncooked weight, see protein exchange or vegetarian protein exchange), or
   1/4 Scoop of protein powder (mentioned on the DVD) mixed as a drink.

   Number of Eggs	Grams of protein source	Scoops of Protein powder
   1	13g	¼ Scoop
   2	26g	½ Scoop
   3	39g	¾ Scoop
   4	52g	1 Scoop
   5	65g	1 & ¼ Scoops
   6	78g	1 & ½ Scoops
   7	91g	1 & ¾ Scoops
   8	104g	2 Scoops
   9	117g	2 & ¼ Scoops
   10	130g	2 & ½ Scoops
   11	143g	2 & ¾ Scoops
   12	156g	3 Scoops
   13	169g	3 & ¼ Scoops
   14	182g	3 & ½ Scoops

3. Vegetarian protein exchange - Vegetarians should exchange protein sources for: chicken, fish, eggs, cheese, yoghurt, soybeans, legumes (kidney beans, lima beans, lentils, split peas), or oatmeal.
4. Gluten and wheat free - remember that if you cannot find gluten and wheat free products, or you do not want to use gluten and wheat free products, you can use ordinary wheat grain or whole meal products instead (like breads and cereals). By not eating gluten and wheat free products you may be a little more bloated.
5. Lactose free milk - remember if you cannot find lactose free products, or you do not want to use lactose free products, you can use ordinary low fat milk instead.
6. Sugar Free Varieties - For month 1, when ever you see something like Canned Sugar Free Peaches or Sugar Free Jam, you should be looking for a product where no sugar has been added. To check this have a look at the product label to see if "sugar" is listed as one of the ingredients, if not then this is the product you should buy.
7. Drinking water is an important part of keeping healthy as 70% of your body is made up of water. In order to keep track of how much water you are drinking John suggests you purchase a glass, or plastic, bottle of a certain capacity (1 litre is good). Then you only need to remember how many of those containers of water you drank in a day. You can also purchase bottled water, but this can work out to be expensive in the long run. Water does not include energy drinks, flavored waters, sodas or other such drinks. It is plain tap, or filtered tap water, or natural spring water with no additives at all.
8. Good containers - it is advisable to purchase some good re-sealable plastic containers in order to carry your meals and snacks with you. The seal should be tight as you do not want any liquids to escape while transporting them.

General Preparation Tips:

1. Weighing Food: It is important to weigh your food so that you are eating the correct amounts suggested.
   Time Management Tip: One way to save time is once you have purchased your food, divide it up all at the same time into the correct weights for the various meals. Then store the food in the freezer, ready to take out when you need to prepare it. The last thing you want is to get up in the morning and have to weigh food, this speeds up preparation significantly.
2. How much is a cup, tsp and tblsp? - A "cup" measurement is an actual measurement found on measuring implements. You can purchase 1 Cup, ¼ Cup, ½ Cup, ¾ Cup, etc measuring scoops. It is generally considered to be a container holding 250ml of liquid (or a quarter of a litre). A Teaspoon (tsp) is usually considered to be 5ml and a tablespoon (tblsp) is 20ml.
3. Preparing the meats: It is up to you as to how you would like to prepare the protein sources in BodyRenovator, however the simplest way is to use a good non-stick frying pan, it also tends to be the quickest when you need to save time.
4. Preparing Rice: Use 2 parts water to 1 part rice. So for instance if you have 1/3 Cup of uncooked rice you will add 2/3 Cup of water (This will give you 1 Cup of cooked rice). You can either boil the rice on the stove top or in a microwavable container in the microwave or in a rice cooker. See the rice packaging for approximate cooking times.
   

   Cooked Rice Amount:	Uncooked Rice Amount:	Amount of Water:
   1/3 Cup	1/3 of 1/3 Cup	a little under 1/3 Cup
   1/2 Cup	1/6 Cup	1/3 Cup
   3/4 Cup	1/4 Cup	1/2 Cup
   1 Cup	1/3 Cup	2/3 Cup
   1 & 1/4 Cups	a little under 1/2 Cup	a little under 2/3 Cup
   1 & 1/2 Cups	1/2 Cup	1 Cup

   Time Management Tip: If you are preparing rice in the morning for lunch, start preparing the rice first so that when it finishes you have prepared everything else as well. Also, if you want, you can purchase steamed/boiled rice from a Asian food restaurant or kitchen if there is one nearby.

5. Preparing vegetables (steaming): When ever preparing vegetables John suggests that you steam them. Steaming is preferable as it helps to retain the nutrients in the vegetables.
6. Separating egg whites and yolks: Have two bowls ready. Crack the egg gently on a flat surface, or on the side of one of the bowls as close to the middle of the egg as possible (not the ends). Gently pry the egg open over one of the bowls (this bowl will be for the whites) and let the yolk settle in the lower half while the egg white runs into the bowl. Gently transfer the egg yolk from the bottom half to the top half of the shell and repeat back and forth letting as much egg white drip into the bowl as possible. Be careful not to break the yolk. Now place the egg yolk into the other bowl. If the meal calls for a certain number of yolks with the whites then crack one whole egg into the egg whites bowl and count that as one egg white and one yolk.
7. Herbs and spices: generally it is okay to add herbs and spices to taste when cooking, these do not add to the nutritional content in any significant way so long as they are used sparingly.
8. Sauces: Using any sauce which is not specified is considered cheating, but it is allowed sparingly. If you want to add barbeque, tomato, chili or any other sauce to a meal, please use only up to 1 tablespoon per meal and for only 1 meal per day and no more. Wherever possible use sugar free and low fat varieties of the sauce.

Salads:

1. A garden salad typically consists of a leafy lettuce (iceberg lettuce, gem, batavia, or romaine), as well as possibly some spinach, rocket and/or celery leaves. You can also add shredded carrot, sliced onion rings, two or three cherry tomatoes and a slice or two of cucumber if you want. If you are in a rush just use the lettuce. Avoid using eggs, olives, cheese or mushrooms, unless specified.
2. A leafy salad typically consists of a leafy lettuce (iceberg lettuce, gem, batavia, or romaine), as well as possibly some spinach, rocket and/or celery leaves.
3. Salad portions: a large salad is typically a salad which consists of about 3-4 cups of ingredients (3 cups of the main leafy ingredients and and 1 cup of the rest of the ingredients). A medium salad is 2-3 cups and a small salad is 1-2 cups.
4. Salad dressing: only use dressings specified on the DVD or in the companion booklet.

Fruit Variations:

The following is a list of fruit that may need to be changed in Month 1 if they are unavailable, or out of season.

1. Strawberries - you can change 1 medium strawberry to:
   1 Teaspoon of blueberries, or
   15 grams of grapefruit, or
   10 grams of honeydew melon, or
   10 grams of cantaloupe (rock melon).
   You merely need to multiply these figures by the number of strawberries suggested.
2. Canned Sugar Free Peaches - you can change 1 cup of canned sugar free peaches to:
   1 Cup of canned sugar free apricots, or
   3/4 Cup of canned sugar free pineapples, or
   1 Cup of cantaloupe (rock melon) cubes, or
   2 Medium Oranges
   You merely need to multiply these figures by the amount suggested.

Shopping List:

Here is a list of food items you will need for the eating program. You will have to determine the amounts to purchase based on the weight category you are in and how many days you are purchasing for. John suggests that you purchase for 4 or 8 days so as not to over buy. Certain items you may only need to buy once as they will last you the entire month (e.g. Sea Salt).

Day 1 to 3 Meal 2:

1. It is best to open the can of tuna just before eating your meal, especially if you prepared it in the morning and took it with you to work. It is easier to carry, stays fresher and makes less of a mess.

The SuperAbs 3 Minute Abdominal Workout

When to perform the exercises:

The SuperAbs 3 minute Abdominal Workout should be performed every day. You should be performing regular exercises as prescribed in the various months of BodyRenovator in addition to the SuperAbs program. To easily keep track of where you are you can use the progress tracking sheet.

Performing the exercises properly:

If you are not feeling the effects of the exercise while doing them, then you are probably not performing them correctly. Be slow and deliberate and concentrate. It is important to perform the movement of each exercise correctly, as shown on the DVD, in order to maximise the effect of the exercise you should concentrate on the muscles being worked and squeeze them when you move into the movement. This combined with the correct breathing will greatly enhance the effect. Doing an exercise ten times correctly is better than one hundred times incorrectly. If you are feeling the effects, but would like to do more, then you can repeat the routine a second time, however once is generally ideal for most people. Always remember to drink before, during and after the workout.

Pace of the cardio:

When performing the cardio you should be doing it at a pace where you would be comfortable having a conversation with someone next to you while performing it. This will mean that you are not pushing to hard and doing more than you need to. Remember to continue without stopping for a full 20 to 30 minutes.

Ask John A Question About SuperAbs

Hints and Tips | Month 1 | Month 2 | Month 3 | Month 4 | Month 5 | Month 6 | SuperAbs

* Conditions apply, all amounts expressed on this site are in Australian Dollars unless otherwise specified. To find out the amount in your currency click here.

The information in BodyRenovator^® is intended as an aid to weight and body maintenance, and does not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise program. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The information in BodyRenovator is not intended for women who are pregnant or breast-feeding, or for any person under the age of 18.

BodyRenovator® is a registered trademark of J.T.Holdings (Aust) Pty Ltd. The information on this website is subject to change without notice. www.bodyrenovator.com is designed and maintained by B&W Media Pty Ltd.