Bowflex Motivator 2 Eating Guidelines, Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan

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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 maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan, and a superhydration routine.

Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan:

Approximately 60 percent of the 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
Calories	60%	20%	20%

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

Avoid Too Much Stress:

Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An after-dinner walk at a leisurely pace is helpful. Extra sleep is suggested, since sleep facilitates fat loss and muscle recovery. Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six-week program. This is a scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can and will harm your fat loss.

The Bowflex® Body Leanness Program 19

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Contents Fitness Guide Table of Contents Home gym and serious injury to users and bystanders Safety PrecautionsLabel Get To Know Your Bowflex Motivator 2 Safety Warning LabelsLocation Back of the lat tower below Label Get To Know Your Bowflex Motivator 2 Home Gym Power Rod UnitHow 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 Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Women MeasureSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men To Use The Nomogram Determining Your Body FatAge in Years Female Calculating Lean Body Mass For Example Enter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 5 Eating PlanEating Plan US Measurements Plain bagel, Sarah Lee frozen Light cream cheese Eating Plan Metric MeasurementsMl skim milk Healthy Choice Hearty Chicken, 420 g can 260, orShopping List May I have dinner for lunch and lunch for dinner? Your partner should be similar to you in age and condition Your dietAdhere to a carbohydrate-rich, moderate- calorie eating plan Bench Press Exercise LogDefine Your Goals As walking, running, or bicycling Design Your Own ProgramWarming Up Working OutCooling Down Breathing45˚ incline Pectoralis Major Deltoids TricepsHand Grips Grasp Hand Grips in both handsCm higher than Bench Press position Anterior Deltoid Triceps Sit on the bench facing away from the Power Rod unitFlat Bench Back Pectoralis MajorKeep knees bent and feet on floor Sit on the bench facing Power Rod unitKeep forearms in line with cables Keep your shoulder blades tightened throughout motionFront Deltoids Upper Trapezius Triceps Sit on the bench, facing away from the Power Rod unitKeep abdominals tight and maintain good spinal alignment Front and Middle DeltoidsStand on the platform, facing the Power Rod unit Upper TrapeziusLet your arms hang at your sides Scapular Depression Scapular Protraction elbows stabilizedSerratus Anteriors Lower TrapeziusRear Deltoids Middle Deltoids Trapezius Rhomboids Sit on the Bench facing the Power Rod unitShoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationScapular Retraction Supraspinatus Middle Deltoids TrapeziusMiddle Trapezius Rhomboids Latissimus Dorsi Teres Major Rear Deltoids Lying Lat PulldownsBent Lat Bar Latissimus Dorsi Teres Major Rear Deltoids BicepsLat Tower Keep your arms extended and straightShoulder Cuff Lying Narrow Lat PulldownsTriceps 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 Seated Triceps Extension Elbow Extension Straddle the Seat Rail, facing the Power Rod unitKeep your arms in line with the cables BicepsKeep your spine aligned throughout movement Keep your upper body motionless and your wrists straightBiceps Brachialis Brachioradialis Lie back completely with your head supported by the benchStanding Wrist Curl Seated Wrist ExtensionBrachialis Brachioradialis Biceps Seated Wrist Curl Wrist FlexionStanding Wrist Extension Forearms BrachialisKeep your elbows bent, upper arms at your sides Resisted Reverse Crunch Spinal Flexion Slowly reverse to the Start position without resting Seated Resisted Abdominal Crunch Spinal FlexionLeg Extension Trunk RotationAnkle Eversion Lying Leg ExtensionAnkle Cuff PeronealsAnkle Inversion Sit on the Bench, with one side to the Power Rod unitStanding Hip Extension knee flexed Tibialis Anterior and PosteriorSeated Hip Adduction Standing Hip AbductionKeep your hips level during movement Adductor Longus Gluteus MediusPiriformis Gluteus Maximus Seated Hip AbductionWeek Satisfaction Guarantee Limited Warranty InformationMrs Miss Bowflex Motivator 2 Home Gym Product Registration CardName Address City Phone number Mail address State Apt. # ZipPlease fold over and tape before mailing What Is CoveredMuscle Chart Muscle Chart