Bowflex TC5300, TC6000 manual Dinner = 500 or 300 calories, Late-Night Snack

Page 60

eating plan

Dinner = 500 or 300 calories.

Men = 500 calories, Women = 300 calories

Choice of one of three meals:

Tuna Salad Dinner

In a large bowl, mix the following:

1 6-ounce can chunk light tuna in water (180)

1 tablespoon Hellmann’s® Light, Reduced-Calorie Mayonnaise (50)

2 tablespoons sweet pickle relish (40) 1/4 cup whole kernel corn, canned, no salt added (30)

Non-caloric beverage

Men add:

1/2 cup sliced white potatoes, canned (45) 2 slices whole wheat bread (140)

Steak Dinner

3 ounces lean sirloin, broiled (176)

1/2 cup sweet peas, canned, no salt added (60) 1/2 cup beets, canned (35)

1/2 cup skim milk (45) Non-caloric beverage

Men add:

2 slices whole wheat bread (140)

1 teaspoon Promise® Ultra Vegetable Oil Spread (12) 1/2 cup skim milk (45)

Frozen Microwave Dinner

Choose one of five recommended meals:

Glazed Chicken Dinner, Lean Cuisine® (230)

1/2 cup skim milk (45) Non-caloric beverage

Men add:

2 slices whole wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45)

Lasagna with Meat Sauce, Lean Cuisine® (240)

1/2 cup skim milk (45) Non-caloric beverage

Men add:

2 slices whole—wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45)

Macaroni and Cheese, Weight Watchers® (260)

1/2 cup skim milk (45) Non-caloric beverage Men add:

2 slices whole—wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45)

Broccoli & Cheddar Cheese Sauce over Baked Potato, Lean Cuisine® Lunch Express (250)

1/2 cup skim milk (45) Non-caloric beverage Men add:

2 slices whole-wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45)

Country Inn Roast Turkey Classic,

Healthy Choice® (250)

1/2 cup skim milk (45) Non-caloric beverage Men add:

2 slices whole-wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45)

Late-Night Snack:

Men = 200 calories for Weeks 1 & 2; 150 calories for Weeks 3 & 4; 100 calories for Weeks 5 & 6.

Women = 150 calories for Weeks 1 & 2; 100 calories for Weeks 3 & 4; 50 calories for Weeks 5 & 6.

Mid-Afternoon Snacks on Page 39, plus the following: 1/2 cup low-fat frozen yogurt (100)

2 cups light, microwave popcorn (100)

56Fat-Loss Body Leanness Program

Image 60

Contents Special Edition Includes Page Preface GreatTable of Contents Product Features Product Specifications Physical DimensionsImportant Safety precautions Emergency Stop Procedures Safety Warning Labels Label 3 Danger Hazardous voltageInitial Service AccessoriesCleaning Care of your treadclimber fitness machine# ! 5 Walking Belt and Deck LubricationInspecting Storing Your TreadClimber Fitness MachineWalking Belt Adjustment Misalignment Test and ResolutionBasic Assembly Principles Before You AssembleSelect Your Workout Area Machine MatParts and Hardware Guide Parts and Hardware Guide Hardware Bag P/N 000-4639 Note Illustrations are to scale Assembly Process Installing Upright SupportsInstalling Upright Supports Installing Console/Handlebar Assembly Important! betweenInstalling Hydraulic Cylinders Installing Hydraulic CylindersInstalling Upright Covers Installing Upright CoversInstalling Rear Side Covers Installing Rear Side CoversInstalling Rear Base Covers Installing Rear Base Cover Rear Step CoverInstalling Rear Cover Decals Installing DecalsAttaching Power Cord Inspecting Final AssemblyFailure to visually check and test assembly Effectiveness of your exercise programHow to Use Your Chest Strap Heart rate monitoringRemote Heart Monitor Information About Heart Rate Calculations 452. !2%4%!2442!4%Turning on the Power Getting StartedCalibration Procedure To calibrateSelect Your Workout Level TC5300 Quick Start guide Quick Start Guide for TC6000 go toAdjusting Workout Level Settings Getting Started tc5300Set up Mode User Weight Distance SpeedModel tc5300 display and program overview Understanding the DisplayResults, Pausing or Stopping Exercise Model tc5300 and TC6000Tc6000 Quick Start guides Quick Start GuideModel tc6000 Tc6000 DisplayTC 6000 Control Keys Tc6000 program overview SET your HeightExercise in Manual Mode More on the TC6000 Console Features ProgramsProfile Programs Plateau ProgramCross Training Program Distance Based ProgramsCustom Intervals Custom Profile ProgramsBowflex Fitness Test More Bowflex Fitness Test Tips Bowflex Advantage Heart Rate Control ProgramBody Mass Index BMI Tc6000 Bowflex Advantage Data Display AreasUsing the Scan keys Defining the data FieldsDETERMINING Your Fitness Level Determining Your Fitness Level TC5300 and TC6000Test Treadclimber workout AssessmentPreliminary TreadClimber Workout Beginner Level Intermediate Level Advanced Level Week Treadmill workout Mode Difference in the TreadlesLocking the Treadles for Treadmill Workout Starting a Treadmill Workout Stair-stepper workout Mode Starting a Stair-Stepper WorkoutFast Fat Loss Now Introduction Body Leanness ProgramIntroduction Eating Guidelines Superhydrate Your SystemEating Guidelines Follow a Carbohydrate-Rich Descending-Calorie Eating PlanEating Plan Eating PlanWeek 1 Week 3Breakfast = 300 calories Lunch = 300 caloriesMid-Afternoon Snack Dinner = 500 or 300 calories Late-Night SnackShopping List Questions & Answers Is it possible to drink too much water?Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating planContacting Customer Service Customer ServiceOrdering Replacement Parts Trouble shooting guide Things to Check SolutionThings to Check Solution Drive pulley and flywheel LED board. Caution Machine is on. Current is active Diagnostics TC5300/TC6000 DiagnosticsHow to access the LED Board Bowflex TreadClimber 100% Satisfaction Guarantee Satisfaction guaranteeWarranty What Does This Warranty Cover?How Long Does Warranty Coverage Last? International PurchasesWarranty Does Not Cover Bowflex TreadClimber Product Registration Card Bowflex Treadclimber Important contact numbers Offices in the United States001-7055 Rev a 02/15/2007

TC6000, TC5300 specifications

The Bowflex TC5300 and TC6000 are innovative treadclimbers designed to revolutionize indoor exercising. These machines blend the benefits of a treadmill, stair climber, and elliptical into one efficient workout system. They cater to a diverse range of fitness enthusiasts, from beginners to seasoned athletes, providing low-impact, high-intensity cardio workouts that can help burn calories and build strength.

The TC5300 model is equipped with a dual-purpose platform that enables users to experience both climbing and walking movements. Its spacious running surface is designed for comfort, allowing individuals to engage in a natural stride while maximizing the benefits of a high-intensity workout. One of its standout features is the adjustable speed settings, which provide flexibility for users to tailor their workouts according to their fitness levels and goals.

On the other hand, the TC6000 takes functionality a step further by integrating advanced technology into its design. This model features a sleek, modern display console that shows essential workout metrics such as time, distance, speed, and calories burned, allowing users to track their progress in real time. Additionally, the TC6000 comes with built-in Bluetooth compatibility, enabling users to connect to fitness apps and track their workouts comprehensively on their smartphones or tablets.

Both machines utilize the unique Bowflex proprietary "TreadClimber" technology, which combines the benefits of walking and climbing in one workout. This dual-action system not only engages more muscle groups but also causes the body to burn more calories than walking alone. The low-impact nature of these machines reduces stress on the joints, making them suitable for users with varying fitness levels.

Comfort features such as cushioned footpads and ergonomic handles enhance the overall user experience, promoting longer workout sessions without discomfort. The machines also feature a compact design, making them suitable for home gyms with limited space.

In summary, the Bowflex TC5300 and TC6000 offer a comprehensive solution for achieving fitness goals through innovative technology and thoughtful design. With their unique combination of features, these treadclimbers bring a new dynamic to indoor workouts, helping users to stay motivated and engaged while reaping the benefits of effective cardiovascular training.