Bowflex Motivator 2 manual Calculating Lean Body Mass, For Example

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Calculating Lean Body Mass

Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program.

For Example:

Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg).

After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg). His lean-body mass is 80%, or 144 pounds (65.3 kg).

Simple calculations allow us to find the amount of fat Joe lost, and the amount of muscle Joe gained. Before fat weight (60 pounds), minus after fat weight (36 pounds) equals 24 pounds (10.8 kg) of fat lost. After lean-mass weight (144 pounds) minus before lean-mass weight (140 pounds) equals 4 pounds (1.8 kg) of muscle gained.

Enter Your Information Here: (Pounds or Kilograms)

Before

Body Weight

Fat Percentage

Body Fat Weight

x

Body Weight

Weight of Body Fat

=

Lean-Body Weight

–

=

Use the Same Factors to Calculate After Six Weeks.

After

	Body Weight			Fat Percentage
		x
		x
	Body Weight			Weight of Body Fat
		–
		–

				Final Results
	Before Body Fat Weight			After Body Fat Weight

		–
After Lean-Mass Weight		Before Lean-Mass Weight

		–

Body Fat Weight

=

Lean-Body Weight

=

Total Fat Lost

=

Total Lean-Mass Gained

=

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The Bowflex® Body Leanness Program

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Contents Fitness Guide Table of Contents Safety Precautions Home gym and serious injury to users and bystandersGet To Know Your Bowflex Motivator 2 Safety Warning Labels LabelLocation Back of the lat tower below Label Power Rod Unit Get To Know Your Bowflex Motivator 2 Home GymHow to Use Your Bowflex Motivator 2 Home Gym Workout Bench Get To Know Your Bowflex Motivator 2 Home Gym Get To Know Your Bowflex Motivator 2 Home Gym Bowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Women Measure Skinfold Measurements Women Measure Suprailium, Triceps, and Thigh Men Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Age in Years Determining Your Body FatTo Use The Nomogram FemaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements Ml skim milk Eating Plan Metric MeasurementsPlain bagel, Sarah Lee frozen Light cream cheese Healthy Choice Hearty Chicken, 420 g can 260, orShopping List May I have dinner for lunch and lunch for dinner? Your diet Your partner should be similar to you in age and conditionAdhere to a carbohydrate-rich, moderate- calorie eating plan Exercise Log Bench PressDefine Your Goals Design Your Own Program As walking, running, or bicyclingCooling Down Working OutWarming Up BreathingHand Grips Pectoralis Major Deltoids Triceps45˚ incline Grasp Hand Grips in both handsCm higher than Bench Press position Flat Bench Back Sit on the bench facing away from the Power Rod unitAnterior Deltoid Triceps Pectoralis MajorKeep forearms in line with cables Sit on the bench facing Power Rod unitKeep knees bent and feet on floor Keep your shoulder blades tightened throughout motionKeep abdominals tight and maintain good spinal alignment Sit on the bench, facing away from the Power Rod unitFront Deltoids Upper Trapezius Triceps Front and Middle DeltoidsStand on the platform, facing the Power Rod unit Upper TrapeziusLet your arms hang at your sides Serratus Anteriors Scapular Protraction elbows stabilizedScapular Depression Lower TrapeziusSit on the Bench facing the Power Rod unit Rear Deltoids Middle Deltoids Trapezius RhomboidsShoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationScapular Retraction Supraspinatus Middle Deltoids TrapeziusMiddle Trapezius Rhomboids Lying Lat Pulldowns Latissimus Dorsi Teres Major Rear DeltoidsLat Tower Latissimus Dorsi Teres Major Rear Deltoids BicepsBent Lat Bar Keep your arms extended and straightLying Narrow Lat Pulldowns Shoulder CuffTriceps Pushdown Elbow Extension Slowly return to the Start positionTriceps Lying Triceps Extension Elbow Extension Sit facing away from the Power Rod unit Cross Triceps ExtensionLying 45Triceps Extension Elbow Extension Keep your arms in line with the cables Straddle the Seat Rail, facing the Power Rod unitSeated Triceps Extension Elbow Extension BicepsBiceps Brachialis Brachioradialis Keep your upper body motionless and your wrists straightKeep your spine aligned throughout movement Lie back completely with your head supported by the benchSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Brachialis Brachioradialis BicepsStanding Wrist Extension Forearms BrachialisKeep your elbows bent, upper arms at your sides Resisted Reverse Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Slowly reverse to the Start position without restingTrunk Rotation Leg ExtensionAnkle Cuff Lying Leg ExtensionAnkle Eversion PeronealsStanding Hip Extension knee flexed Sit on the Bench, with one side to the Power Rod unitAnkle Inversion Tibialis Anterior and PosteriorKeep your hips level during movement Standing Hip AbductionSeated Hip Adduction Adductor Longus Gluteus MediusSeated Hip Abduction Piriformis Gluteus MaximusLimited Warranty Information Week Satisfaction GuaranteeName Address City Phone number Mail address Bowflex Motivator 2 Home Gym Product Registration CardMrs Miss State Apt. # ZipWhat Is Covered Please fold over and tape before mailingMuscle Chart Muscle Chart