Bowflex Motivator 2 manual Eating Plan US Measurements

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The Eating Plan - US Measurements

Breakfast = 300 calories

Choice of bagel, cereal or shake. Bagel

1 plain bagel, Sarah Lee® (frozen) (210) 3/4 oz. light cream cheese (45)

1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or ­sodium, such as decaffeinated coffee or tea.

Cereal

1.5oz. (42 grams) serving equals approximately 165 calories.

Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4

1/2 C. skim milk (45) 3/4 C. orange juice (82) Noncaloric beverage

Shake (choice of one shake)

Place ingredients in blender. Blend until smooth.

Banana-Orange Shake

1 large banana (8 3/4 inches long) (100) 1/2 C. orange juice (55)

1/2 C. skim milk (45)

2 T. wheat germ (66)

1 t. safflower oil (42)

2 ice cubes (optional)

or Chocolate or Vanilla Shake

1 packet Carnation® Instant Breakfast, Champion UltraMet®, or another diet shake powder that contains the appropriate calories (100)

1 C. skim milk (90)

1/2 large banana (8 3/4 inches long) (50)

1 t. safflower oil (42)

1 t. Carnation® Malted Milk powder (20)

2 ice cubes (optional)

Lunch = 300 calories.

Choice of sandwich, soup or salad. Sandwich

2 slices whole wheat bread (140)

2 t. Promise Ultra® Vegetable Oil Spread

(24)

2 oz. white meat (about 8 thin slices),

chicken­ or turkey (80)

1 oz. fat-free cheese (1 1/2 slices) (50) (Opt.: Add to bread 1 t. Dijon mustard (0) Noncaloric beverage

Soup (choice of one soup)

•Healthy Choice® Hearty Chicken, 15-oz. can (260), or

•Campbell’s® Healthy Request Hearty Vegetable Beef, 16-oz. can (260)

1/2 slice whole-wheat bread (35)

Noncaloric beverage

Chef Salad

2 C. lettuce, chopped (20)

2 oz. white meat, chicken or turkey (80)

2 oz. fat-free cheese (100)

4 slices tomato, chopped (28)

1 T. Italian, fat-free dressing (6)

1 slice whole wheat bread (70) Noncaloric beverage

Mid-Afternoon 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.

Choose calories from:

1 large banana (8 3/4 inches long) (100)

1 apple (3-inch diameter) (100)

1/2 cantaloupe (5-inch diameter) (94)

5 dried prunes (100)

1 oz. (2 small 1/2 oz. boxes) raisins (82)

1 C. light, nonfat, flavored yogurt (100)

Dinner

Men–500 calories, Women–300 calories

Choice of tuna salad dinner, steak dinner or frozen microwave dinner.

Tuna Salad Dinner

In a large bowl, mix the following:

1 6-oz. can chunk light tuna in water (180) 1 T. Hellmann’s® Light, Reduced-Calorie Mayonnaise (50)

2 T. sweet pickle relish (40)

1/4 C. whole kernel corn, canned, no salt added (30)

Noncaloric beverage

Men add:

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

Steak Dinner

3 oz. lean sirloin, broiled (176)

1/2 C. sweet peas, canned, no salt added (60)

1/2 C. beets, canned (35) 1/2 C. skim milk (45) Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

1 t. Promise Ultra® Vegetable Oil Spread

(12)

1/2 C. skim milk (45)

Frozen Microwave Dinner

Choice of one meal:

•Glazed Chicken Dinner, Lean Cuisine® (230)

2/3 C. skim milk (60) Noncaloric beverage

•Lasagna with Meat Sauce, Lean Cuisine® (240)

1/2 C. skim milk (45) Noncaloric beverage

•Macaroni and Cheese, Weight Watchers® (260)

1/2 C. skim milk (45) Noncaloric beverage

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

1/2 C. skim milk (45) Noncaloric beverage

•Grilled Turkey Breast, Healthy Choice® (260)

1/2 C. skim milk (45) Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

2 t. Promise Ultra® Vegetable Oil Spread

(24)

1/2 C. skim milk (45)

Late-Night Snack

Men–200 calories for 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.

Choose calories from afternoon snack selections plus the following:

1/2 C. low-fat frozen yogurt (100)

2 C. light, microwave popcorn (100)

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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 Body Weight MeasurementsCircumference 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 Determining Your Body Fat To Use The NomogramAge in Years FemaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements Eating Plan Metric Measurements Plain bagel, Sarah Lee frozen Light cream cheeseMl skim milk 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 bicyclingWorking Out Warming UpCooling Down BreathingPectoralis Major Deltoids Triceps 45˚ inclineHand Grips Grasp Hand Grips in both handsCm higher than Bench Press position Sit on the bench facing away from the Power Rod unit Anterior Deltoid TricepsFlat Bench Back Pectoralis MajorSit on the bench facing Power Rod unit Keep knees bent and feet on floorKeep forearms in line with cables Keep your shoulder blades tightened throughout motionSit on the bench, facing away from the Power Rod unit Front Deltoids Upper Trapezius TricepsKeep 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 Protraction elbows stabilized Scapular DepressionSerratus Anteriors 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 DeltoidsLatissimus Dorsi Teres Major Rear Deltoids Biceps Bent Lat BarLat Tower 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 Straddle the Seat Rail, facing the Power Rod unit Seated Triceps Extension Elbow ExtensionKeep your arms in line with the cables BicepsKeep your upper body motionless and your wrists straight Keep your spine aligned throughout movementBiceps Brachialis Brachioradialis 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 ExtensionLying Leg Extension Ankle EversionAnkle Cuff PeronealsSit on the Bench, with one side to the Power Rod unit Ankle InversionStanding Hip Extension knee flexed Tibialis Anterior and PosteriorStanding Hip Abduction Seated Hip AdductionKeep your hips level during movement Adductor Longus Gluteus MediusSeated Hip Abduction Piriformis Gluteus MaximusLimited Warranty Information Week Satisfaction GuaranteeBowflex Motivator 2 Home Gym Product Registration Card Mrs MissName Address City Phone number Mail address State Apt. # ZipWhat Is Covered Please fold over and tape before mailingMuscle Chart Muscle Chart

Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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