Bowflex 003-3211-120108A manual C. orange juice, fresh or frozen, Cereal, Calories­ for Weeks 3&4

Page 59

THe Eating Plan (us measurements*)

Breakfast = 300 calories

Choice of bagel, cereal or shake.

Bagel

1 plain bagel (frozen) (210) 3/4 oz. light cream cheese (45)

1/2 C. orange juice, fresh or frozen (55)

Any beverage without calories, caffeine, or ­sodium, such as decaffeinated coffee or tea.

Cereal

1.5oz. (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4

1/2 C. skim milk (45) 3/4 C. orange juice (82) Noncaloric beverage

Shake (choice of one shake) Place ingredients in blender. Blend until smooth. Banana-Orange Shake

1 large banana (8 3/4 inches long)

(100)

1/2 C. orange juice (55) 1/2 C. skim milk (45)

2 T. wheat germ (66)

1 t. safflower oil (42)

2 ice cubes (optional)

or Chocolate or Vanilla Shake

1packet Carnation® Instant Breakfast, Champion UltraMet®, or another diet shake powder that contains the appropriate calories (100)

1C. skim milk (90)

1/2 large banana (8 3/4 inches long) (50)

1t. safflower oil (42)

1t. Carnation® Malted Milk powder (20)

2ice cubes (optional)

Lunch = 300 calories.

Choice of sandwich, soup or salad.

Sandwich

2 slices whole wheat bread (140)

2t. Promise Ultra® Vegetable Oil Spread (24)

2oz. white meat (about 8 thin

slices), chicken­ or turkey (80)

1oz. fat-free cheese (1 1/2 slices) (50)

(Opt.: Add to bread 1 t. Dijon

mustard­ (0)

Noncaloric beverage

Soup (choice of one soup)

•Healthy Choice® Hearty Chicken, 15-oz. can (260), or

•Campbell’s® Healthy Request

Hearty Vegetable Beef, 16-oz. can (260)

1/2 slice whole-wheat bread (35) Noncaloric beverage

Chef Salad

2 C. lettuce, chopped (20)

2 oz. white meat, chicken or turkey

(80)

2 oz. fat-free cheese (100)

4 slices tomato, chopped (28)

1T. Italian, fat-free dressing (6)

1slice whole wheat bread (70) Noncaloric beverage

Mid-Afternoon Snack

Men–200 calories for Weeks 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women–150 calories for Weeks 1&2;

100 calories­ for Weeks 3&4;

50 calories for Weeks 5&6 Choose calories from:

1 large banana (8 3/4 inches long)

(100)

1 apple (3-inch diameter) (100)

1/2 cantaloupe (5-inch diameter) (94) 5 dried prunes (100)

1 oz. (2 small 1/2 oz. boxes) raisins

(82)

1 C. light, nonfat, flavored yogurt

(100)

Dinner

Men: 500 calories, Women: 300

calories

Choice of tuna salad dinner, steak dinner or frozen microwave dinner.

Tuna Salad Dinner

In a large bowl, mix the following:

16-oz. can chunk light tuna in water (180)

1T. Hellmann’s® Light, Reduced- Calorie Mayonnaise (50)

2T. sweet pickle relish (40)

1/4 C. whole kernel corn, canned, no salt added (30)

Noncaloric beverage Men add:

1/2 C. sliced white potatoes, canned (45)

2 slices whole wheat bread (140)

Steak Dinner

3 oz. lean sirloin, broiled (176) 1/2 C. sweet peas, canned, no salt added (60)

1/2 C. beets, canned (35) 1/2 C. skim milk (45) Noncaloric beverage Men add:

2 slices whole wheat bread (140)

1 t. Promise Ultra® Veg Oil Spread

(12)

1/2 C. skim milk (45) Frozen Microwave Dinner Choice of one meal:

•Glazed Chicken Dinner,

Lean Cuisine® (230) 2/3 C. skim milk (60) Noncaloric beverage

•Lasagna with Meat Sauce,

Lean Cuisine® (240) 1/2 C. skim milk (45) Noncaloric beverage

•Macaroni and Cheese,

Weight Watchers® (260) 1/2 C. skim milk (45) Noncaloric beverage

•Broccoli & Cheddar Cheese Sauce over Baked Potato, Lean Cuisine® Lunch Express (250)

1/2 C. skim milk (45) Noncaloric beverage

•Grilled Turkey Breast,

Healthy Choice® (260) 1/2 C. skim milk (45) Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

2 t. Promise Ultra® Veg Oil Spread

(24)

1/2 C. skim milk (45)

Late-Night Snack

Men–200 calories for 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women–150 calories for Weeks 1&2; 100 ­calories for Weeks 3&4; 50 calories for Weeks 5&6.

Choose calories from afternoon snack selections plus the following:

1/2 C. low-fat frozen yogurt (100)

2 C. light, microwave popcorn (100)

*Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.

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Owner’s Manual

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Contents 003-3211-120108A Classic Home GymTable of Contents Before using this equipment, obey the following warnings Important Safety InstructionsSea necesario Safety Warning Labels and Serial NumberAu besoin Ziehen Sie alle Befestigungselemente ordnungsgemäß anUniquement KG. This machine is for Home use only136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich FregegebenStretching How Often Should You ExerciseWhat to Wear Features and Use When You Are Not Using Your Home Gym Power Rod ResistanceConnecting the Power Rod Unit to the Cables SafetyFlat Bench Maintenance and Care of Your Bowflex Home GymWorkout Bench Removing the BenchStoring Your Home Gym Handgrips Accessories and EquipmentAdditional Accessories Always inspect for wear prior to useDefine Your Goals WorkoutsIdentify your goals Design Your Own ProgramUnderstand fitness and its components Know your current fitness levelAdvanced General Conditioning Minute Better Body WorkoutFrequency 3 days per week M-W-F Time 20 minutes Body Part Exercise Sets RepsFrequency 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 2 Body Part Exercise Reps Circuit Training Anaerobic/CardiovascularFrequency 3 days on, 1 day off Day Time 20-45 minutes Days 1 Body Part Exercise RepsCircuit Body Part Exercise True Aerobic Circuit TrainingFrequency 2-3 times per week Time 20-60 minutes Circuit Body Part Exercise RepsCrossover Seated Rear Deltoid Row Strength TrainingFrequency 3 days per week M-W-F Time 45-60 minutes Day Body Part Exercise Sets RepsMachine Set-Up Chest ExercisesMuscles Worked Pectoralis Major, Deltoids, TricepsExercises Keep your knees bent and your feet flat on the floor Shoulder ExercisesFront Deltoids, Upper Trapezius, Triceps Front and Middle DeltoidsRear and Middle Deltoids, Posterior Scapular RetractionMiddle Trapezius, Rhomboids Crossover Seated Rear Deltoid RowsNarrow Pulldowns Back ExercisesSeated Low Back Extension Lower TrapeziosInitiate each new rep by depressing your shoulder blades Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Biceps Latissimus Dorsi, Teres Major, Rear DeltoidsStanding Wrist Curl Reverse Grip PulldownLower Trapezius Arm ExercisesLay your head back against the bench Triceps Pushdown Elbow ExtensionTriceps Lying Triceps Extension Elbow ExtensionRectus Abdominus, Obliques, Serratus Anterior Abdominal ExercisesTrunk Rotation Leg Press Seated Resisted Abdominal Crunch Spinal FlexionRectus Abdominus, Obliques Leg ExercisesGastrocnemius, Soleus Leg ExtensionQuadriceps Seated Calf RaiseSeated Hip Abduction Seated Hip AdductionAdductor Longus, Gluteus Medius Do not cross the attached leg in front Stabilized legStanding Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Jay Blahnik Welcome to FitnessExercise and Health You have children at home It couldn’t be easier Your new home fitness programSteps to getting started Cardiovascular Fitness Components of fitnessMuscular strength Flexibility Drink Water NutritionUnderstand Caloric Balance Eat a Variety of FoodsZone Description Monitoring your intensityThese zones could be described the following ways Not maximum, but winded UncomfortableRace pace Borderline out of breath BreathlessYou will remain motivated Beating the dropout oddsHuman Kinetics Suggested readingComplete Home Fitness Handbook Full Body Flexibility Workout log Bowflex body leanness program Bowflex body leanness program Dear Bowflex Enthusiast Guarantee from dr. EllinGton DardenCircumference of Body Parts Body WeightMeasurements Six-week program, repeat the process in the same mannerVertical plane on Using calipers when measuring skinfoldsStand relaxed with Pick up a diagonalSkinfolds Determining Your Body FatTo Use The Nomogram 130Final Results Body MassFor Example AfterLeft Thigh Percent Body Fat Your results summary sheetGuidelines Week 5 Guidelines Week 1All exercises should be practiced with one set of 8 to12 Guidelines Week 3Water ­consumption Eating Guidelines2000 1200 400 1900 Daily Carbohydrates Protein Fat60% 20% Staples Grains Fruits Vegetables Calories­ for Weeks 3&4 C. orange juice, fresh or frozenCereal Large banana 8 3/4 inches long 100Tuna Salad Dinner Macaroni and Cheese, Weight WatchersMl skim milk 100 Dinner Men-500 calories, Women-300 CaloriesIs bottled water better than tap water? Stream. Women almost never have either of these conditions Adhere to a carbohydrate-rich, moderate-calorie eating plan Train on your Bowflex home gym at least twice a week Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon 3.8 l of cold water each dayBench Press Number 100% Satisfaction GuaranteeNautilus Italy S.r.l., Via della Mer- canzia Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comSerial Number Date of Purchase Nautilus International S.A. Rue Jean Prouvé
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