Bowflex Xceed manual Bowflex Body Leanness Program

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Q & A

Q. Why is it so important I perform the Bowflex® exercises with a 4-second count on the lifting and lowering?

A. Because a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement. The more completely each involved muscle fiber works simply means you’ll get better muscle- building results.

Q. I’m confused about how to breathe during each Bowflex® exercise?

A. Let’s say your goal is to do 10 repetitions on a specific Bowflex® exercise that is performed in the recommended 4-second lifting and 4-second lowering style. Here are the proper breathing guidelines to follow:

•Breathe normally during the first five repetitions.

•Take shorter, more shallow breaths during the sixth, seventh, and eighth repetitions.

•Emphasize exhalation more than inhalation, especially during the ninth and tenth repetitions. Focus on good form and slow movement.

•Do not hold your breath on any repetition. Practice relaxing your face and neck. Do not grit your teeth. Keep your eyes open and remain alert.

Q.I’m not as disciplined and patient as I’d like to be. How can I better stay on track with the program?

A. One suggestion is to team up with a partner. Most people are more motivated and make better progress if they go through the program with a friend. In selecting a training partner, here are several things to keep in mind:

•Your partner should be similar to you in age and condition.

•Your partner should be serious about getting into shape and making a commitment. That commitment means you’ll be exercising together one hour, three times per week. Each of your joint training sessions should take approximately 50 minutes: 25 minutes for your workout and 25 minutes supervising your partner’s workout.

•Your partner should be someone with whom you’ll share a spirit of cooperation, not competition.

•Your partner should not be your spouse, brother,

sister, or other family member. You do not want normal interpersonal problems to interfere with the training.

Q. Why won’t you allow me to do aerobic dancing on my off-days to speed up the loss of body fat?

A. Because doing so doesn’t speed up fat loss. Aerobic dancing – and other activities such as running, swimming, cycling, stair-stepping, and racquetball – do not contribute significantly to the fat-loss process. In fact, when added to proper strength training they can actually retard the reduction of fat.

Fat loss is retarded in two ways. Too much repetitive activity prevents maximum muscle building by using up your recover ability. A well- rested recover ability is necessary for muscle growth. Too much activity – especially if you are on a reduced-calorie diet – causes you to get the blahs and quickly lose your enthusiasm. If this happens, you’re sure to break your diet.

The primary purpose of this program is to lose fat in the most effective and most efficient manner. Fat loss is prioritized and maximized by building muscle at the same time. The muscle-building process is optimized by a well-rested recovery ability, which necessitates keeping your strenuous and moderately strenuous activities to a bare minimum.

Once you get your body fat to a low level, you can add other activities – and I encourage you to do so – to your weekly fitness schedule. For now, follow the plan exactly as directed.

Q. What happens after six weeks? How do I continue the program if I need to lose more weight?

A. You should repeat the program for as long as it takes you to reach your goal. For example, it took Barry Ozer three six-week sessions – 18 weeks

–to lose all of his excessive fat, which amounted to 75 pounds (34 kg). There are, however, a few guidelines and modifications to apply.

Repeat the eating plan exactly as before: Men, go back to 1500 calories a day for two weeks. Women, go back to 1200 calories a day for two weeks. Then, descend your calories in the same manner.

Keep your superhydration schedule at the highest level. In other words, sip 1 5/8 gallons (6.2 l) of ice-cold water each day.

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Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Regulatory Approvals Specifications / ApprovalsProduct Specifications Important Safety Instructions Important Safety PrecautionsLabel Safety Warning LabelsSafety Warning Labels Rod Caps Get to Know Your MachineHow to Use Your Machine Bowflex Xceed Home Gym Cable Routing Bowflex Xceed Home Gym Pulley PositionsMaintenance and Care of Your Bowflex Xceed Home Gym Leg Extension Hand Grips and StrapsLat Pulldown Define Your Goals Variables are as follows Design Your Own ProgramWorkout Guide Advanced General Conditioning WorkoutsMinute Better Body Workout Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body BuildingFrequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/CardiovascularFrequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingKey Points Chest ExercisesBeforeYou Begin Shoulder Exercises Crossover High Rear Deltoid Rows Elbow Flexion Crossover Rear Deltoid Rows Elbow FlexionSeated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationShoulder Extension Elbows Stabilized Scapular Depression Scapular Protraction Elbows StabilizedScapular Retraction Back Exercises Seated facing machine Crossover Bent Over Row Bent Over RowSeated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Triceps Hammer Pushdown Elbow Extension Arm ExercisesTriceps Pushdown Elbow Extension Triceps Extension Elbow Extension CrossTriceps Extension HammerTriceps Extension Elbow ExtensionHammerTriceps Kickback Triceps KickbackResisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Reverse Barbell Biceps Curl Elbow Extension Barbell Biceps Curl Elbow ExtensionStart Action Seated Biceps Hammer Curl Elbow FlexionWrist Curl with Wrist Flexion Muscles worked Wrist ExtensionSeated Resisted Oblique Abdominal Crunch Abdominal ExercisesTrunk Rotation Seated Resisted Abdominal Crunch Spinal Flexion Squat Leg ExercisesStanding Hip Extension Knee Extended Standing Hip Extension Knee BentLeg Kickback Hip and Knee Extension Muscles worked Stiff Leg Dead Lift Dead LiftStanding Hip Abduction Standing Hip AdductionLower leg or calf gastrocnemius, soleus Iliotibial Tract Muscle ChartExercise Date Exercise LogCostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowflex Body Leanness Program Personal guarantee from Dr. Ellington Darden Bowflex Body Leanness Program IntroductionCircumference of Body Parts Body WeightMeasurements Suprailium Skinfold MeasurementsWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking To Use The Nomogram Determining Your Body FatFemale Male Percent Body-FatEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurement s Before After Your Results Summary SheetGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 Follow 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 Eating Plan Metric Measurements Shopping List What can I substitute for it? Bowflex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan IMPORTANT! Mail Within 30 Days of Purchase Bowflex Xceed Warranty Registration CardPlease fold over and tape before mailing What Is CoveredKeep For Your Records Warranty InformationOffices in the United States Important Contact NumbersCostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM
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