Eating Guidelines, Super-hydrate Your System

Body Leanness Program

Eating Guidelines

You will be following a reduced-calorie nutrition program which is divided into three two-week segments. The program is a proven method for achieving maximum fat loss over a six-week period. It consists of a carbohydrate-rich, descending- calorie eating plan and a super-hydration routine.

Follow a Carbohydrate-Rich,

Descending-Calorie Eating Plan:

Approximately 60 percent of your daily calories should be from carbohydrates. The other 40 percent will be equally divided between proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal for maximum fat loss.

Keep Menus Simple and Food Substitutions to a Minimum:

Research has established that successful dieters prefer the same foods each day for breakfast and lunch. They like variety, however, for dinner. Detailed menus and food choices are included later in this manual.

If you must vary from the menu items, try to stay within the 60:20:20 ratio of carbohydrates, proteins and fats.

For Example


Daily Amount	Carbohydrate	Protein	Fat
	60%	20%	20%
Calories	60%	20%	20%
Calories
2000	1200	400	400
1900	1140	380	380
1800	1080	360	360
1700	1020	340	340
1600	960	320	320
1500	900	300	300
1400	840	280	280
1300	780	260	260
1200	720	240	240
1100	660	220	220
1000	600	200	200

Super-hydrate Your System

Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar item with you throughout the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached.

Super-hydration aids fat loss in a number of ways. First, the kidneys are unable to function without adequate water. When they do not work to capacity some of their load is dumped onto the liver.

This diverts the liver from its primary function, which is to metabolize stored fat into usable energy. Because it’s performing the chores of the water- depleted kidneys, the liver metabolizes less fat.

Second, overeating can be averted through water intake, as water can keep the stomach feeling full and satisfied between meals.

Third, ice-cold water requires calories to warm it to core body temperature. In fact, 1 gallon of ice cold water generates 123 calories of heat energy.

You’ll be drinking from 1 to 1 5/8 gallons of water each day on the following super-hydration schedule:

Week 1 = drink 4.0 32-oz. bottles of ice-cold water per day.

Week 2 = drink 4.5 32-oz. bottles of ice-cold water per day.

Week 3 = drink 5.0 32-oz. bottles of ice-cold water per day.

Week 4 = drink 5.5 32-oz. bottles of ice-cold water per day.

Week 5 = drink 6.0 32-oz. bottles of ice-cold water per day.

Week 6 = drink 6.5 32-oz. bottles of ice-cold water per day.

Don’t be surprised if you have to make more than a dozen trips to the rest room, especially during the first week of the program. Remember, your body is an adaptive system and it will soon accommodate the increased water consumption.

Note:Although it is doubtful that you could ever drink too much water, a few ailments can be negatively affected by large amounts of fluid. For example, anyone with a kidney disorder or anyone who takes diuretics, should consult a physician or health care professional before going on the recommended water-drinking schedule. If you have any doubts about the recommendations, play it safe and check with

your physician or health care professional.

53	Bowflex® TreadClimber® Owner’s Manual

Body Leanness Program