Bowflex Xtreme 2 SE manual Body Leanness Program, Make sure you read your Bowflex

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Body Leanness Program





	Before beginning this program, consult your physician		professional.
	or health care professional and show them this plan.		Make sure you read your Bowflex®
	Only your physician or health care professional		Make sure you read your Bowflex®
	can determine if this course is appropriate for your		XTREME®2 home gym Owner’s Manual
	particular age and condition.		before attempting a workout.
	If you choose to use this program, you assume all		There are a few people who should not try this
	risks, known and unknown, inherent to exercise		program: children and teenagers; pregnant women;
	and workout programs, diet programs, and physical		women who are breast feeding; diabetics; individuals
	changes or injuries that may result from the use of		with certain types of heart, liver, or kidney disease;
	such programs.		and those suffering from certain types of arthritis.
	You agree to hold Nautilus free from any and all		This list is not all-inclusive. Some people should
	You agree to hold Nautilus free from any and all		follow the course only with their physician or health
	liability resulting from the program. In addition,		care professional’s specific guidance.
	if you have not already done so, we suggest having		Play it safe and always consult a physician or health
	a physician or health care professional review the		Play it safe and always consult a physician or health
	warning for additional contraindications.		care professional.
	If you experience any lightheadedness, dizziness,
	or shortness of breath while exercising, stop the
	movement and consult a physician or health care


Eating Guidelines
Eating Guidelines					For Example
You will be following a reduced-calorie nutrition program					For Example

				Daily Amount	Carbohydrate		Protein		Fat
which is divided into three two-week segments. The				Daily Amount	Carbohydrate		Protein		Fat
which is divided into three two-week segments. The					60%		20%		20%
program is a proven method for achieving maximum fat loss				Calories
over a six-week period. It consists of a carbohydrate-rich,
over a six-week period. It consists of a carbohydrate-rich,
descending-calorie eating plan and a superhydration routine.				2000	1200		400		400
				1900	1140		380		380
				1900	1140		380		380
Follow a Carbohydrate-Rich,				1800	1080		360		360
				1700	1020		340		340
				1600	960		320		320
Descending-Calorie Eating Plan:				1500	900		300		300
Approximately 60 percent of your daily calories should be				1400	840		280		280
Approximately 60 percent of your daily calories should be				1300	780		260		260
from carbohydrates. The other 40 percent will be equally				1200	720		240		240
divided between proteins and fats. The 60:20:20 ratio of				1100	660		220		220
carbohydrates, proteins, and fats is ideal for maximum fat loss.				1000	600		200		200

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.

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Contents Fitness Guide Table of Contents Get To Know Your Machine How to Use Your Machine Power Rod ResistanceBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover Rear Delt Rows-Elbow Flexion Crossover High Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Protraction-elbows stabilized Scapular DepressionSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationCrossover Seated Rear Delt Rows-Elbow Flexion Scapular RetractionGood Morning Standing Low Back Extension-with hip extensionBent Rear Delt Row Crossover Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Pushdown with Hand Grips-Elbow Extension Triceps Hammer Pushdown-Elbow ExtensionTriceps Pushdown with Lat Pulldown Bar-Elbow Extension Single Arm Pushdown-Elbow ExtensionCross Triceps Extension-Elbow Extension Hammer Triceps Extension Rope Pushdown-Elbow ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Barbell Biceps Curl-Elbow Extension Reverse Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Triceps Kickback Hammer Triceps Kickback-Elbow ExtensionArm Opposition Push-Pull Upper Body Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Abdominal Exercises Seated Resisted Abdominal Crunch-Spinal FlexionTrunk Rotation Leg Extension SquatCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee flexed Standing Hip Extension-knee stabilizedStanding Hip Abduction Standing Hip AdductionHip Flexion-Knee Flexion Dead Lift Stiff Leg Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Body Leanness Program Make sure you read your BowflexSuperhydrate Your System Eating Plan Week 5Breakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating planBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card Please fold over and tape before mailing SE Nautilus Drive Vancouver, WAWarranty Information Keep For Your RecordsExercise Log Muscle Chart Rev B 02/2007