Bowflex 003-3211-120108A manual Staples Grains Fruits Vegetables

Page 58

the eating plan

Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list

accordingly. It may be helpful for you to photocopy this list each week before doing your shopping.

Staples

Grains

Fruits

Vegetables

 

 

 

 

 

Orange juice

Bagels:

 

Bananas, large

Lettuce

Skim milk

Sarah Lee® (frozen)

(8 3/4 inches [22 cm]

Tomatoes

Cereals:

 

long)

Whole-wheat bread

 

Whole kernel corn

 

 

1.5oz. (42g) serving

Apples

Promise Ultra®

(canned no salt

equals approx­

. 165

(3-inch [7.6 cm]

Vegetable Oil Spread

calories; Kellogg’s®

diameter)

added)

Sweet peas

Italian fat-free dressing

Low-Fat Granola (w/o

Cantaloupes

(canned no salt

Dijon mustard

raisins), General Mills®

(5-inch [12.7 cm]

Honey Nut Clusters,

added)

diameter)

Safflower oil

General Mills® Basic 4

Sliced white potatoes

Dried prunes

Noncaloric beverages

Wheat germ

 

(canned)

 

Raisins

(tea, decaffeinated

Malted milk powder

Cut beets

 

coffee, diet soft

Popcorn

 

 

(canned)

drinks, water)

 

 

 

 

(microwave light)

 

 

 

 

 

 

 

Dairy

Meat, Poultry & Fish

Canned Soup

Frozen Microwave

Dinners

 

 

 

 

 

 

 

 

 

Yogurt

Chicken

 

Healthy Choice® Hearty

Lean Cuisine® Glazed

(light nonfat)

(thin sliced)

 

Chicken

Chicken Dinner

Cream cheese

Turkey

 

Campbell’s® Healthy

Lean Cuisine® Lasagna

(light)

(thin sliced)

 

Request Hearty

with Meat Sauce

Cheese

Tuna

 

Vegetable Beef

Lean Cuisine® Lunch

(fat-free)

(canned in water)

 

Express Broccoli &

Low-fat frozen yogurt

Sirloin steak

 

 

Cheddar Cheese over

 

 

Potato

Carnation® Instant

(lean)

 

 

 

 

Weight Watchers®

Breakfast packets

 

 

 

 

 

 

Macaroni and Cheese

Champion UltraMet®

 

 

 

 

 

 

Healthy Choice®

Packets

 

 

 

 

 

 

Grilled Turkey Breast

 

 

 

 

 

 

 

 

 

58

Owner’s Manual

Page 57 Page 59
Image 58
Page 57 Page 59
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 UniquementWhat to Wear How Often Should You ExerciseStretching 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 ConditioningMinute Upper/Lower Body Days 2 Body Part Exercise Sets RepsFrequency 4 days per week M-T-Th-F Time 20 minutes Frequency 3 days on, 1 day off Day Time 45-60 minutes Body BuildingDays 5 Body Part Exercise Sets Reps 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 benchTrunk Rotation Abdominal ExercisesRectus Abdominus, Obliques, Serratus Anterior 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 WaterThese zones could be described the following ways Monitoring your intensityZone Description Borderline out of breath Breathless UncomfortableRace pace Not maximum, but windedBeating the dropout odds You will remain motivatedComplete Home Fitness Handbook Full Body Flexibility Suggested readingHuman Kinetics 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 ­consumption60% 20% Daily Carbohydrates Protein Fat2000 1200 400 1900 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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