Bowflex Motivator 2 manual Adhere to a carbohydrate-rich, moderate- calorie eating plan

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Q & A

Q. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight?

A. Once you’ve lost your excessive fat, your next task is to maintain that status. Here are the adjustments you need to make to your current practices.

Adhere to a carbohydrate-rich, moderate- calorie eating plan.

Instead of eating from 1000 to 1500 calories a day, you’ll be consuming from 1600 to 2400 calories per day. Maybe you can eat even more after your new body weight has stabilized. Trial-and-error experimentation is a must. Women should start with 1600 calories, and men with 2000 calories per day. Note what happens after a week. If your body weight keeps going down, raise the calories by 100 or 200, depending on how much weight you lost during the last week. Soon, you should reach a level where your body weight stabilizes. That level

is your daily calorie requirement. Naturally, you’ll be able to consume other foods than those listed in the Bowflex® eating plan. By then, however, you should know the value of being

a smart shopper and a wise eater. Read labels. Compare nutritional information. Be conscious of the ideal 60:20:20 ratio for carbohydrates, proteins, and fats.

Eat smaller meals more frequently.

You’ve been limiting your five meals per day to 300 calories if you’re a woman, or 500 calories if you’re a man. You may now up the calories by 100. What happens if during a single meal you eat more than 400 calories if you’re a woman, or 600 ­calories if you’re a man? Don’t panic. Simply understand that you will sometimes backslide. Learn to anticipate these urges and take corrective action.

Drink at least 1 gallon (3.8 liter) of cold water each day.

You should realize by now the benefits of consuming plenty of water each day. Make your water bottle a permanent part of your lifestyle.

Train on Bowflex® home gym at least twice a week.

There are two primary differences between maintenance and strength-building routines. First, for maintenance, you do not have to increase the resistance each week or so. If you can do 100 pounds for 12 repetitions on the leg extension, then

keep it on 100 pounds and do not go up to 105 pounds. You can maintain the 100-pound level much easier that you can increase it. Second, you do not need to train three times a week. You can maintain your strength at twice a week.

Add variety to your Bowflex® routines.

Now is the time to introduce more variety to your routines by adding some new exercises while removing some old ones. Below are two sample routines.

Maintenance Routine 1

1.Seated Hip Abduction

2.Seated Hip Adduction

3.Seated Straight Leg Calf Raise

4.Chest Fly

5.Incline Bench Press

6.Shoulder Pullover

7.Shoulder Shrug

8.Standing Biceps Curl

9.Seated Wrist Curl

10.Seated Wrist Extension

Maintenance Routine 2

1.Leg Curl

2.Leg Extension

3.Standing Lateral Shoulder Raise

4.Seated Shoulder Press

5.Rear Deltoid Row

6.Decline Press

7.Reverse Curl

8.Seated Triceps Extension

9.Low Back Extension

10.Abdominal Crunch

Look in your Bowflex® Motivator® 2 Home Gym Owner’s Manual for descriptions of the new exercises.

Be consistent with your Bowflex® exercising, healthy eating, and superhydrating — and your accomplishments may well exceed your goals.

The Bowflex® Body Leanness Program 27

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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 MeasureMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking To Use The Nomogram Determining Your Body FatAge in Years FemaleEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example 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 DeltoidsLet your arms hang at your sides Stand on the platform, facing the Power Rod unitUpper Trapezius 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 RotationMiddle Trapezius Rhomboids Scapular RetractionSupraspinatus Middle Deltoids Trapezius 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 Triceps Pushdown Elbow ExtensionSlowly return to the Start position Lying Triceps Extension Elbow Extension Lying 45Triceps Extension Elbow Extension Sit facing away from the Power Rod unitCross Triceps 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 FlexionKeep your elbows bent, upper arms at your sides Standing Wrist ExtensionForearms Brachialis 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

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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