Bowflex 003-3211-120108A manual Eating Guidelines, Water ­consumption

Page 56

Eating Guidelines

You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period.

It consists of a carbohydrate-rich, descending-calorie eating plan and a superhydration routine.

Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Approximately 60 percent of the daily calories should be from carbohydrates. The other 40 percent will be equally divided between

proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal for maximum fat loss.

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.

Avoid Too Much Stress Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An after-dinner walk at a leisurely pace is helpful. Extra sleep is suggested, since sleep ­facilitates fat loss and muscle recovery. Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six-week program. This is a scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can and will harm your fat loss.

Superhydrate your system Drinking plenty of water is essential to the success­ of this program. Drinking the

­recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar

item with you throughout­ the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached.

Superhydration aids fat loss in a number of ways. First, the kidneys are unable to function without adequate water. When they do not work to capacity some of their load is dumped onto the liver. This diverts the liver from its primary function, which is to metabolize stored fat into usable energy. Because it’s performing the chores of the water- depleted kidneys, the liver metabolizes less fat. Second, overeating can be averted through water intake, as water can keep the stomach feeling full and satisfied between meals. Third, ice-cold water requires calories to warm it to

core body temperature. In fact, 1 US gallon of ice cold water (3.8 l) generates 123 calories of heat energy­ .

You’ll be drinking from 1 to 1 5/8 US gallons (3.8 - 6.2 l) of water each day on the following superhydration schedule:

Week 1: drink four 32-oz. bottles (3.8 l) of ice-cold water per day.

Week 2: drink four-and-a-half 32-oz. bottles (4.3 l) of ice-cold water per day.

Week 3: drink five 32-oz. bottles (4.6 l) of ice-cold water per day.

Week 4: drink five-and-a-half 32-oz. bottles (5.2 l) of ice-cold water per day.

Week 5: drink six 32-oz. bottles (5.7 l) of ice-cold water per day.

Week 6: drink six-and-a-half 32-oz. bottles (6.2 l) of ice-cold water per day.

Don’t be surprised if you have to make more than a dozen trips to the restroom, especially during the first week of the program. Remember, your body is an adaptive system, and it will soon accommodate the increased

water ­consumption.

Note: Although it is doubtful that you could ever drink too much water, a few ailments can be negatively affected by large amounts of fluid. For example, anyone with a kidney disorder, or anyone who takes diuretics, should consult a physician before going on the recommended water-drinking schedule. If you have any doubts about the recommendations, play it safe and check with your doctor.

56

Owner’s Manual

Page 55 Page 57
Image 56
Page 55 Page 57
Contents Classic Home Gym 003-3211-120108ATable of Contents Important Safety Instructions Before using this equipment, obey the following warningsSafety Warning Labels and Serial Number Au besoinZiehen Sie alle Befestigungselemente ordnungsgemäß an Sea necesarioKG. This machine is for Home use only 136 kg. Dieses Gerät ist nur für die nutzung im HeimbereichFregegeben UniquementStretching How Often Should You ExerciseWhat to Wear Features and Use Power Rod Resistance Connecting the Power Rod Unit to the CablesSafety When You Are Not Using Your Home GymMaintenance and Care of Your Bowflex Home Gym Workout BenchRemoving the Bench Flat BenchStoring Your Home Gym Accessories and Equipment Additional AccessoriesAlways inspect for wear prior to use HandgripsWorkouts Define Your GoalsDesign Your Own Program Understand fitness and its componentsKnow your current fitness level Identify your goalsMinute Better Body Workout Frequency 3 days per week M-W-F Time 20 minutesBody Part Exercise Sets Reps 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 Circuit Training Anaerobic/Cardiovascular Frequency 3 days on, 1 day off Day Time 20-45 minutesDays 1 Body Part Exercise Reps Days 2 Body Part Exercise RepsTrue Aerobic Circuit Training Frequency 2-3 times per week Time 20-60 minutesCircuit Body Part Exercise Reps Circuit Body Part ExerciseStrength Training Frequency 3 days per week M-W-F Time 45-60 minutesDay Body Part Exercise Sets Reps Crossover Seated Rear Deltoid RowChest Exercises Muscles WorkedPectoralis Major, Deltoids, Triceps Machine Set-UpExercises Shoulder Exercises Front Deltoids, Upper Trapezius, TricepsFront and Middle Deltoids Keep your knees bent and your feet flat on the floorScapular Retraction Middle Trapezius, RhomboidsCrossover Seated Rear Deltoid Rows Rear and Middle Deltoids, PosteriorBack Exercises Seated Low Back ExtensionLower Trapezios Narrow PulldownsStiff Arm Pulldowns Latissimus Dorsi, Teres Major, Rear Deltoids BicepsLatissimus Dorsi, Teres Major, Rear Deltoids Initiate each new rep by depressing your shoulder bladesReverse Grip Pulldown Lower TrapeziusArm Exercises Standing Wrist CurlTriceps Pushdown Elbow Extension TricepsLying Triceps Extension Elbow Extension Lay your head back against the benchRectus Abdominus, Obliques, Serratus Anterior Abdominal ExercisesTrunk Rotation Seated Resisted Abdominal Crunch Spinal Flexion Rectus Abdominus, ObliquesLeg Exercises Leg PressLeg Extension QuadricepsSeated Calf Raise Gastrocnemius, SoleusSeated Hip Adduction Adductor Longus, Gluteus MediusDo not cross the attached leg in front Stabilized leg 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 Nutrition Understand Caloric BalanceEat a Variety of Foods Drink WaterZone Description Monitoring your intensityThese zones could be described the following ways Uncomfortable Race paceBorderline out of breath Breathless 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 EnthusiastBody Weight MeasurementsSix-week program, repeat the process in the same manner Circumference of Body PartsUsing calipers when measuring skinfolds Stand relaxed withPick up a diagonal Vertical plane onDetermining Your Body Fat To Use The Nomogram130 SkinfoldsBody Mass For ExampleAfter Final ResultsYour results summary sheet Left Thigh Percent Body FatGuidelines Week 1 All exercises should be practiced with one set of 8 to12Guidelines Week 3 Guidelines Week 5Eating Guidelines Water ­consumption2000 1200 400 1900 Daily Carbohydrates Protein Fat60% 20% Staples Grains Fruits Vegetables C. orange juice, fresh or frozen CerealLarge banana 8 3/4 inches long 100 Calories­ for Weeks 3&4Macaroni and Cheese, Weight Watchers Ml skim milk100 Dinner Men-500 calories, Women-300 Calories 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 Maintenance Routine Eat smaller meals more frequentlyDrink at least 1 gallon 3.8 l of cold water each day Train on your Bowflex home gym at least twice a weekBench Press 100% Satisfaction Guarantee NumberTel 800 Nautilus Fax 877 Mail Bowflex@nautilus.com Serial Number Date of PurchaseNautilus International S.A. Rue Jean Prouvé Nautilus Italy S.r.l., Via della Mer- canzia
Top Page Image Contents