6 PACK IN

6 WEEKS

THE NATUR AL TR ANSFORMER

TNT’S 6 PACK IN 6 WEEKS 3

THE 10 CONTRIBUTING FACTORS 4

STRESS / CORTISOL 5

ALCOHOL AND PROCESSED FOODS 8

DEHYDRATION 9

NUTRITION 10

QUALITY SLEEP 11

COMPARING YOURSELF TO OTHERS 12

DETOX /CLEANSE THE LIVER 13

L ACK OF MOVEMENT 14

TNT 300 WORKOUT 15

2
 TNT’S
6 PA C K I N 6 W E E K S

So many people believe you have to do thousands of sit ups everyday to achieve a six pack
or that perfectly toned stomach & this is definitely not the case… Then we have heard the
old saying, “ABs are made in the kitchen” & this is true to some extent but there are more
aspects when it comes to achieving that desired mid section.

Believe it or not, EVERYBODY does have a perfect 6 pack, but it’s usually hiding under
layers of body fat.

Here at TNT we have the 10 perfect laws for shredding body fat from your mid section &
revealing those abs of yours!

3
 THE 10 MAIN
C O N T R I B U T I N G FA C T O R S

1. STRESS / CORTISOL

2. ALCOHOL / PROCESSED FOODS

3. CARBOHYDRATES

4. CAFFEINE

5. DEHYDRATION

6. NUTRITION

7. QUALITY SLEEP

8. DON’T COMPARE YOURSELF TO OTHERS

9. DETOX / CLEANS THE LIVER

10. LACK OF MOVEMENT

4
1. STRESS / CORTISOL
H O W TO K N O W I F YO U ’ R E A ST R E SS A D D I C T

STRESS (cortisol) plays a huge role in storing fluid & body fat ESPECIALLY around your
midsection. This can be stress from eating toxic processed foods, training, over training,
your mind or just general day to day life without you even realising. Cortisol (also known
as the stress hormone) is a hormone produced by the adrenal gland as a part of your daily
hormone cycle. So how do you know if you’re a stress addict?

Here are 10 signs indicating that you’ve made cortisol your drug of choice.

1. You’re not sleeping well

Cortisol levels are supposed to drop at night time to allow your body to relax and recharge.
But if your cortisol levels are too high, you might notice that even if you’ve been tired all
day, you get a second wind right around bedtime. Then you toss and turn all night. This
makes you feel tired again the next day and potentially irritable too.

2. Even when you sleep well, you’re still tired

Over time, high levels of cortisol deplete the adrenal glands and predispose you to chronic
fatigue. So if you feel like your get up and go - got up and went, you’re showing clear signs
of being stressed.

3. You’re gaining weight - especially around your abdomen

This is even when you eat well and exercise often. Cortisol tends to make you thick around
the middle, even when you’re doing everything “right.”

4. You catch colds and other infections easily

Cortisol deactivates your body’s natural self-repair mechanisms. This means that your
immune system which is perfectly designed by nature to keep you healthy goes kaput.
Leaving you vulnerable to every cootie you encounter.

5. You crave unhealthy foods

Cortisol raises your blood sugar, putting you at risk of diabetes. High glucose levels then
bump up your insulin levels, which in turn then drop your blood sugar. All of a sudden – yes,
you guessed it – you’re struck with wild cravings for ice-cream.

5
6. You experience backaches and headaches

When your cortisol levels are high over a long period of time, your adrenal glands start to
get depleted. This raises prolactin levels, increasing the body’s sensitivity to pain. These can
come in the form of backaches and muscle aches. Excessive cortisol also hyper sensitises
the brain to pain. This means that even the slightest twinge can excite the nerves of the
brain causing headaches.

7. Your sex drive is in the crapper

Consider cortisol the anti-Viagra. When stress hormones are high, libido inducing hormones
like testosterone drop and then… well nothing.

8. Your gut acts up

Your gastrointestinal system is very sensitive to stress hormones like cortisol. You might
experience nausea, heartburn, abdominal cramps, diarrhoea, or constipation as a result of
too many stress hormones.

9. You feel anxious

Cortisol and adrenaline can lead to jitters, nervous stomach and feelings of panic or even
paranoia.

10. You feel blue

High levels of cortisol suppress production of serotonin. The next thing you know, you’re
awash in doom and gloom.

Many of us are stress addicts. By this I mean, we are so used to having stress we feel it is
part of our natural lives. We can claim to want inner peace. But if life gets too peaceful,
we go seeking our next hit of our drugs of choice – cortisol and adrenaline or STRESS as we
know it. It’s almost as if being stressed makes us feel more important, more valuable, and
not disposable. What we forget is that we’re already worthy souls deserving of love and a
sense of worth. This is simply because we are all little sparks of divinity, shining our lights on
the planet. Our bodies know how to fix broken proteins, kill cancer cells, reduce ageing, and
fight infection. They know how to heal ulcers, make skin lesions disappear and knit together
broken bones. But here’s the kicker – those natural self-repair mechanisms are inhibited if
you’re stressed!

By being aware of the little things in our daily life that “stress” us, we can step by step
work towards eliminating these things and finding more peaceful outcomes, something to
ALWAYS remember is that as long as you find a roof over your head and food on the table,
then you’ve got nothing too stress about. There is people around the world that would kill to
have what you’ve got, don’t take it for granted.

6
 HERE ARE 10 TIPS I GIVE TOO THE TNT CLIENTS TO HELP ALLEVIATE STRESS IN THEIR
LIFE AND GET BACK TO FEELING AT EASE AND IN CONTROL:

1: Increase your intake of TNT Fuel RECOVER,which contains Glutamine, Vitamin C, Magnesium
& Zinc. These important nutrients will aid in reducing cortisol & have many other amazing
health benefits…

2: Reduce stimulants such as caffeine and replace with additional amounts of water to help
calm & re-energise your nervous system.

3: Exercise - Follow the TNT program as this is the perfect balanced system.

4: Spend time with friends and family, and really be in the moment.

5: Watch a funny movie or stand up comedians to take your mind off whatever has stressed you
and instantly lighten your mood. By doing so, you’ll be able to tackle your day-to-day stresses
in a positive manner.

6: Learn how to say no. Learn that you don’t need to tell people why you can’t make it or do
things. Learn to take charge & be okay with saying no to preserve your energy at times you
need it. Learning put yourself first is crucial to your overall happiness.

7: Spend time with pets or animals. Animals are naturally very healing & are great company in
times you need to de-stress & switch off.

8: Book in a 1-hour massage. Relaxation or remedial massages are a great way to recharge,
recover, and refresh. If you cant afford a massage, spend an hour stretching and get on the
foam roller. Really focus all of your attention on the muscle you’re stretching and listen to
some nice, soothing music.

9: Take a walk outside in the fresh air. Get away from work and technology and just be with
your thoughts; think about all that you’re grateful for.

10: Focus on your breathing. Spending some time taking some deep breaths can activate your
parasympathetic nervous system, which controls the relaxation response & helps slow your
heart rate down allowing you to feel more peaceful!

Give these 10 tips a go the next time you feel anxious or stressed out & remember, we don’t
have time to stress here at TNT, cus we want abs!So anything that is stressing you, get rid of it!

7
2. ALCOHOL + PROCESSED FOODS
CLE ANSING THE SYSTEM

The aim is to cleanse the system & alcohol and processed foods tend to make the body
toxic & once your body is full of toxins, guess what?! Your cortisol goes up! Alcohol is very
high in calories and will only slow down your transformation process. ‘Junk’ and processed
foods like chips, biscuits, lollies, chocolate and pizza don’t contain the nutrients your
body needs to thrive and therefore shouldn’t be apart of your foundational diet.

Here at TNT, this is a balanced lifestyle, so it’s not so much about cutting these things
out permanently from your regime, but just something for you to keep in mind if you’re
looking to achieve your desired mid section.

3 . C A R B O H Y D R AT E S
G I V E YO U R B O DY E N E RGY

Carbohydrates is the food group that give us energy. Most people believe you need to cut
carbohydrates out of your nutrition to lose body fat but this will only deprive your body
from essential nutrients that the body needs for fuel to perform at its very best.

Having the right type & amount of carbohydrates in your nutrition regime will increase
your metabolism & will train your body to become a fat burning machine. Having too much
carbohydrates, will eventuate in storing body fat ESPECIALLY around the mid section.

So if you’re looking too achieve the perfect mid section, you need too ensure your
carbohydrate choice, timing and intake is on point & this is where the TNT nutrition plans
excel from the rest!

4. CAFFEINE
E XC E SS I V E CO N SU M P T I O N

Caffeine is a great stimulant for fat burning, but excessive caffeine consumption can
effect your adrenal glands, raise cortisol, decrease your testosterone levels & affect the
mid section (girls you need protect your natural testosterone too). Depending on wether
or not you are caffeine sensitive will determine how much caffeine you should consume
per day. TNT’s rule of thumb is 1 double shot coffee per day is quite suffice.

8
5 . D E H Y D R AT I O N
I F Y O U W A N T M O R E E N E R G Y, D R I N K M O R E W AT E R !

The body is made up of 50 to 75 % water.

If you are ever feeling tired, short tempered, short attention span, hungry, or just not
feeling 100% then you are possibly dehydrated. The average person loses approximately
2.5 to 3 litres of water per day. On a general basis most people don’t even consume 1 litre
of filtered water per day. Keeping the body hydrated is extremely important to ensure you
flush out any toxins, rejuvenate cells & to have you feel amazing all day, everyday.

RECOMMENDED DAILY FLUID INTAKE:

MEN + WOMEN: MINIMUM 3 LITRES (ABOUT 12 CUPS)

Importance of water:

• Water is needed for most bodily functions.

• Water increases natural energy.

• Enhances cognitive function & focus.

• Helps to reduce fluid retention & bloating

• Maintain the health and integrity of every cell in the body.

• Assists with fat loss & detoxification.

• Keeps the bloodstream liquid enough to flow through blood vessels.

• Regulates the body’s temperature through sweating.

• Aids digestion and prevents constipation.

• Moisturises the skin for a healthy, natural glow!

• Helps with muscle growth and recovery.

Bottom line is..If you’re looking for amazing results, to feel energised & on top of your
game, then hydration is the key & this is one of the most important tools when it comes
to transforming your world!

9
6. NUTRITION
BENEFITS OF A PROTEIN RICH DIET

When looking to achieve a lean, toned body, protein is the most important macronutrient
to consume in every meal throughout the day. Protein has many roles in your body.

It helps repair and build your body’s tissues, allows metabolic reactions to take place
and coordinates bodily functions. In addition to providing your body with a structural
framework, proteins also maintain proper pH and fluid balance.

Protein is a core macronutrient that keeps your immune system strong, transports and
stores nutrients and can act as an energy source, if needed. Collectively, these functions
make protein one of the most important nutrients for your health & that desired lean
physique.

Consuming high-protein foods has many benefits, including:

• Speeding recovery after exercise

• Speed up the metabolism
• Increase testosterone (girls need this too)
• Reducing muscle loss
• Building lean muscle
• Helping you maintain a healthy weight
• Curbing hunger

Bottom line is..If you’re looking for amazing results, to feel energised & on top of your
game, then hydration is the key & this is one of the most important tools when it comes
to transforming your world!

Different Forms of Protein

Protein comes from a variety of sources, including red & white meats, dairy products, fish,
soy, and eggs, as well as beans, legumes, and nut butters. When proteins are digested,
they are broken down into free amino acids. These amino acids cannot be made by
the body so thus we have to receive them from protein food choices. It can be hard to
consume enough good quality proteins each day, which is why many people opt for a
quality protein supplement like TNT Fuel Plant protein & WPI.

TNT Fuel Plant protein & WPI has a high ratio of Branch Chain Amino Acids (BCAA’s)
that actually make up one third of your muscle mass so these are extremely important
for efficient muscle toning/weight loss results! There are no fillers, thickeners, gums or
unnecessary products added to TNT Fuel WPI & Plant protein, so your body can digest and
absorb the protein and the essential amino acids.

The perfect time to take this is around training, or you can also have it as a meal
replacement. It can also be added to breakfast cereal, smoothies or yoghurt for a delicious
taste and to ensure you’re meeting your protein requirements.

10
7. QUALITY SLEEP
JUST G O TO BED

Don’t underestimate how much sleep can affect your success with regard to
energy, body, training & overall well being. If you want maximum results from your
workouts and diet, you should be getting your 6-8 hours of sleep. Far too many of
us are letting unimportant events or activities creep into these late-night hours and
it’s time you started rethinking that.

Short sleep duration is linked with:

• Low mood and irritability

• Increased risk of drowsy driving
• Increase in body mass index – a greater likelihood of obesity due to an increased appetite
caused by sleep deprivation
• Increased risk of diabetes and heart problems
• Increased risk for psychiatric conditions including depression and substance abuse
• Increased body fat around the mid section
• Decreased ability to pay attention, react to signals or remember new information

Bottom line is..If you’re looking for amazing results, to feel energised & on top of your
game, then hydration is the key & this is one of the most important tools when it comes
to transforming your world!

You want better sleep?

Establish consistent sleep and wake schedules, even on weekends.

Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to
soothing music – begin an hour or more before the time you expect to fall asleep.

TNT advises to stop all social media/technology use AT LEAST 2 hours prior to going to bed.
Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

Use your bedroom only for sleep and sex (keep “sleep stealers” out of the bedroom – avoid
watching TV, using a computer or reading in bed).

Finish eating at least 2-3 hours before your regular bedtime.

Avoid caffeine and alcohol products close to bedtime.

11
8. COMPARING YOURSELF TO OTHERS
R E M E M B E R YO U A R E N U M B E R 1

Comparing yourself to somebody else can be one of the most depressing & self sabotaging
things you could ever do to yourself. Please remember everyone has their own journey &
their own problems.

EVERY SINGLE PERSON has a super human within them. This person can turn your wildest
dreams into a reality. For some reason, we all lose sight of this super human along the way
as we grow up and listen to other people’s opinions & worry about what others think, but
the super human is always inside of us and is ready to be unleashed at anytime.

All you have to do is look deep, believe & trust that person. Growing up is inevitable but
losing sight of your own powers is optional. The day you stop worrying about competing
or comparing yourself to others and start to concentrate on being a better you is the day
you will start flying.

Remember YOU are number one...

12
9. DETOX/CLE ANSE THE LIVER
T H E T N T D E TOX D R I N K

Detoxing & cleansing the liver should be everyone’s first priority everyday no matter who
you are or what you are trying to achieve. THE TNT DETOX DRINK is one of the many secret
ingredients to all the amazing customers’ transformations & this should be implemented
religiously.

• 1 Tsp (5g) IGNITE (Apple flavour)

• 1 Tbsp (10-15ml) apple cider vinegar (preferably one “with the mother”)

• 1 Tbsp (10-15ml) Lemon Juice

• 1 Glass Water

This liquid concoction is the perfect formula to enhance your results by boosting the
metabolism, Immune system, reduce any cravings & cleanse the liver, as a fatty unhealthy
liver will only result to a fatty unhealthy body, so lets shape it up.

The best time to take the TNT DETOX DRINK is as soon as you wake up from your 6-8 hour
sleep to hydrate & fuel the body with the essential vitamins & minerals it needs to function
efficiently and effectively!

Another great time to have TNT DETOX DRINK is throughout the day to stop any cravings
& give you an afternoon boost.

It is recommended to have Apple Ignite with your Detox drink as the Apple flavour works
in dulling down the bitterness of the Apple Cider Vinegar & makes it a pleasant drink to
enjoy! Benefits of each Ingredient below explaining a little more about the magic behind
this Detox drink!

The health benefits of consuming each of these products daily are endless.

13
10. LACK OF MOVEMENT
G E T T H E B O DY M OV I N G !

The average person sits on their butt for 10 hours per day along side of laying down to
sleep for 8 hours leaving 6 hours of halve assed movements. Sitting is one of the worst
positions for the body to maintain. After just 20 minutes hunched over in a chair, blood
pools in the legs and immense pressure builds on the spine. Now, imagine the long term
effects of sedentary workdays / drives / watching tv etc.

Sitting for just 4 hours per day can increase your risk of:

• Heart disease
• Diabetes
• Obesity
• Cancer
• Back problems
• Dementia
• Depression
• Muscle degeneration
• Increase body fat around the mid section
• Completely change your posture

It’s no wonder most people wonder why they have back problems and a heap of body-fat
around the mid section. For the TNT members that have a job that has them sitting most
of the day, I like to recommend to get up every half an hour & get the body moving for a
couple of minutes & stretch it out.

The human body is made to move & once you learn what the body is capable of you will
see that sitting is just as bad for your health as refined sugar. So next time you’re in the
office or driving your Uber, get up or pull over & do some dynamic stretches, swing the
arms & twist the body around or pull out the skipping rope and do 60 seconds of skipping
or bust a move & dance like no one is watching and who knows who you may inspire… The
aim is to get the blood flowing & lubricate the joints to keep this finely tuned machine in
check.

Focusing on just doing sit-ups & crunches won’t help you achieve your desired mid-
section. Rather, we want to focus on stimulating the whole nervous system & working the
whole body as this will burn more body fat. Daily exercises/ movement options to get your
whole body moving are endless. We all know if you want to truly want to achieve the body
of your dreams then you have to get off your butt and move.

14
 TNT300 WORKOUT
COMPLETE 4 TIMES PER WEEK

Here’s a free, effective fat burning workout that focuses on the whole body with no
equipment necessary.

This a 300 repetition body weight workout that you can perform in the comfort of your
own home.

If you would like to make this a more hypertrophy workout, head into the gym and add
resistance to these movements targeting the same muscle groups e.g. Body weight
squats = Barbell squats, Push-ups = Bench press etc...

The aim is to try and complete each exercise without stopping, if the lactic acid
burn builds up just stop the exercise , shake it out & finish off the rest of the
repetitions.

15
EXERCISE #1 REPETITIONS MUSCLE GROUP

SQUATS 50 (Body weight) LEGS

Squat Jumps to make the exercise harder

EXERCISE #2 REPETITIONS MUSCLE GROUP

PUSH-UPS 50 (Body weight) CHEST + TRICEPS

On toes to make the exercise harder

EXERCISE #3 REPETITIONS MUSCLE GROUP

BACKWARD LUNGES 50 (25 each leg) LEGS + GLUTES

16
EXERCISE #4 REPETITIONS MUSCLE GROUP

DIPS 50 TRICEPS

Use elevated platform

EXERCISE #5 REPETITIONS MUSCLE GROUP

AB CRUNCHES 50 UPPER ABS

EXERCISE #6 REPETITIONS MUSCLE GROUP

FLUTTER KICKS 50 LOWER ABS

17
 T N T T R A N S F O R M AT I O N P R O G R A M
TA K E T H E N E X T S T E P

If you’re ready to take that next step in transforming your body & mind, the TNT
Transformation Program will not disappoint. The program gives you the structure, support
& guidance you need to take your body composition and health to the next level.

What you will receive after purchasing the TNT Transformation Program is:

TNT resistance training system designed to specifically sculpt and shape your body
according to your goals and lifestyle. TNT programs have been built over many years
by world transformation specialist & Natural body Building Champion, Joel Bushby, for
all different shapes, sizes and body types. They consist of various methods combined
together with different structures / anabolic volume training along with functional
movement patterns that can be performed in a gym or in the comfort of your own home
with a set of dumbbells, depending on your lifestyle & goals.

18
“ I belived in myself for the first
time in my life. It didn’t matter
what anyone else said. I knew this
was my calling, so I quit my job
and dedicated my whole life to
becoming a great personal trainer,

,,
helping others achieve things they
didn’t think were possible.