Bowflex 003-3211-120108A Measurements, Six-week program, repeat the process in the same manner

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Measurements

If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you ­accurately perform each task, then at the end of the

six-week program, repeat the process in the same manner.

Body Weight

Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams. Be sure to use the same scale when weighing yourself at the end of the six-week program. For the most accurate recordings, weigh yourself nude in the morning.

Since the program is divided into three ­two-week segments, you may want to weigh ­yourself at the end of each two-week period. Understand, however, that weight loss is not the best way to determine your success. Fat loss is the key component. To determine the amount of fat you’ve lost, you’ll need to follow the instructions in the next section. Enter your starting weight on the Results Summary Sheet (page 7).

Circumference of Body Parts

For an even better idea of the changes that will occur to your body in the next six weeks, it is necessary to measure the circumference of ­certain body parts. This will tell you where the fat is shrinking and what areas

are toning up. Use a plastic tape to measure the following:

1

2

3

4

5

6

1)Upper arms – hanging and relaxed, midway between the shoulder and elbow.

2)2" (5 cm) above navel – belly relaxed.

3)At navel – belly relaxed.

4)2" (5 cm) below navel – belly relaxed.

5)Hips – feet together at maximum protrusion­ of buttocks.

6)Thighs – high, just below the buttocks crease with legs apart and weight distributed­ equally on both feet.

Record each measurement on your Results Summary Sheet (page7).

Optional Picture Taking

Pictures can be the most exciting evaluation you can do. The numbers and the tape measurements are great, but actually seeing differences from comparison photographs of yourself is quite ­satisfying.

Taking full-length photographs is not difficult, but to see the maximum difference between before and after, you should follow these ­guidelines.

1)Keep everything the same. Wear the same outfit, a snug solid color is best, and have the person taking the picture stand in the same place, with the same setting behind you.

2)Make sure you stand against an uncluttered,­ light background.

3)Have person taking the photograph move away from you until he can see your entire body in the viewfinder.

4)Stand relaxed for three pictures, front, right side, and back. Do not try to suck in your stomach.

5)Interlace your fingers and place them on top of your head, so the contours of your torso will be plainly visible. Keep your feet 8" (20 cm) apart in all three pictures.

6)When you get the film developed tell the processors to make your after photos the same size as your previous ones. This way, your height in both sets of photos is equal and more valid comparisons can be made.

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Owner’s Manual

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Page 49 Page 51
Contents Classic Home Gym 003-3211-120108ATable of Contents Important Safety Instructions Before using this equipment, obey the following warningsZiehen Sie alle Befestigungselemente ordnungsgemäß an Safety Warning Labels and Serial NumberAu besoin Sea necesarioFregegeben KG. This machine is for Home use only136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich UniquementStretching How Often Should You ExerciseWhat to Wear Features and Use Safety Power Rod ResistanceConnecting the Power Rod Unit to the Cables When You Are Not Using Your Home GymRemoving the Bench Maintenance and Care of Your Bowflex Home GymWorkout Bench Flat BenchStoring Your Home Gym Always inspect for wear prior to use Accessories and EquipmentAdditional Accessories HandgripsWorkouts Define Your GoalsKnow your current fitness level Design Your Own ProgramUnderstand fitness and its components Identify your goalsBody Part Exercise Sets Reps Minute Better Body WorkoutFrequency 3 days per week M-W-F Time 20 minutes Advanced General ConditioningFrequency 4 days per week M-T-Th-F Time 20 minutes Days 2 Body Part Exercise Sets RepsMinute Upper/Lower Body Days 5 Body Part Exercise Sets Reps Body BuildingFrequency 3 days on, 1 day off Day Time 45-60 minutes Days 1 Body Part Exercise Reps Circuit Training Anaerobic/CardiovascularFrequency 3 days on, 1 day off Day Time 20-45 minutes Days 2 Body Part Exercise RepsCircuit Body Part Exercise Reps True Aerobic Circuit TrainingFrequency 2-3 times per week Time 20-60 minutes Circuit Body Part ExerciseDay Body Part Exercise Sets Reps Strength TrainingFrequency 3 days per week M-W-F Time 45-60 minutes Crossover Seated Rear Deltoid RowPectoralis Major, Deltoids, Triceps Chest ExercisesMuscles Worked Machine Set-UpExercises Front and Middle Deltoids Shoulder ExercisesFront Deltoids, Upper Trapezius, Triceps Keep your knees bent and your feet flat on the floorCrossover Seated Rear Deltoid Rows Scapular RetractionMiddle Trapezius, Rhomboids Rear and Middle Deltoids, PosteriorLower Trapezios Back ExercisesSeated Low Back Extension Narrow PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Biceps Initiate each new rep by depressing your shoulder bladesArm Exercises Reverse Grip PulldownLower Trapezius Standing Wrist CurlLying Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionTriceps Lay your head back against the benchRectus Abdominus, Obliques, Serratus Anterior Abdominal ExercisesTrunk Rotation Leg Exercises Seated Resisted Abdominal Crunch Spinal FlexionRectus Abdominus, Obliques Leg PressSeated Calf Raise Leg ExtensionQuadriceps Gastrocnemius, SoleusDo not cross the attached leg in front Stabilized leg Seated Hip AdductionAdductor Longus, Gluteus Medius Seated Hip AbductionStanding Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Welcome to Fitness Jay BlahnikExercise and Health Your new home fitness program You have children at home It couldn’t be easierSteps to getting started Components of fitness Cardiovascular FitnessMuscular strength Flexibility Eat a Variety of Foods NutritionUnderstand Caloric Balance Drink WaterZone Description Monitoring your intensityThese zones could be described the following ways Borderline out of breath Breathless UncomfortableRace pace Not maximum, but windedBeating the dropout odds You will remain motivatedHuman Kinetics Suggested readingComplete Home Fitness Handbook Full Body Flexibility Workout log Bowflex body leanness program Bowflex body leanness program Guarantee from dr. EllinGton Darden Dear Bowflex EnthusiastSix-week program, repeat the process in the same manner Body WeightMeasurements Circumference of Body PartsPick up a diagonal Using calipers when measuring skinfoldsStand relaxed with Vertical plane on130 Determining Your Body FatTo Use The Nomogram SkinfoldsAfter Body MassFor Example Final ResultsYour results summary sheet Left Thigh Percent Body FatGuidelines Week 3 Guidelines Week 1All exercises should be practiced with one set of 8 to12 Guidelines Week 5Eating Guidelines Water ­consumption2000 1200 400 1900 Daily Carbohydrates Protein Fat60% 20% Staples Grains Fruits Vegetables Large banana 8 3/4 inches long 100 C. orange juice, fresh or frozenCereal Calories­ for Weeks 3&4100 Dinner Men-500 calories, Women-300 Calories Macaroni and Cheese, Weight WatchersMl skim milk Tuna Salad DinnerIs bottled water better than tap water? Stream. Women almost never have either of these conditions Adhere to a carbohydrate-rich, moderate-calorie eating plan Drink at least 1 gallon 3.8 l of cold water each day Maintenance RoutineEat smaller meals more frequently Train on your Bowflex home gym at least twice a weekBench Press 100% Satisfaction Guarantee NumberNautilus International S.A. Rue Jean Prouvé Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comSerial Number Date of Purchase Nautilus Italy S.r.l., Via della Mer- canzia
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