Bowflex 003-3211-120108A Eat smaller meals more frequently, Add variety to your Bowflex routines

Q&A

and a wise eater. Read labels. Compare nutritional information. Be conscious of the ideal 60:20:20 ratio for carbohydrates, proteins, and fats.

Eat smaller meals more frequently.

You’ve been limiting your five meals per day to 300 calories if you’re a woman, or 500 calories if you’re a man. You may now up the calories by100. What ­happens if during a single meal you eat more than 400

calories if you’re a woman, or 600 calories­ if you’re a man? Don’t panic. Simply understand that you will sometimes backslide. Learn to anticipate these urges and take ­corrective action.

Drink at least 1 gallon (3.8 l) of cold water each day

You should realize by now the benefits of consuming­

plenty of water each day. Make your water bottle a permanent part of your lifestyle

Train on your Bowflex® home gym at least twice a week

There are two primary differences between maintenance and strength-building routines. First, for ­maintenance, you do not have to increase the resistance each week or so. If you can do100 pounds for12 repetitions on the leg extension, then keep it on 100 pounds and do not go up to 105 pounds. You can maintain the100-pound level much easier that you can increase it. Second, you do not need to train three times a week. You can maintain your strength at twice a week.

Add variety to your Bowflex® routines

Now is the time to introduce more variety to your routines by adding some new exercises while removing some old ones. Following are two sample routines:

Maintenance Routine 1

1.Seated Hip Abduction

2.Seated Hip Adduction

3.Seated Straight Leg Calf Raise

4.Chest Fly

5.Incline Bench Press

6.Shoulder Pullover

7.Shoulder Shrug

8.Standing Biceps Curl

9.Seated Wrist Curl

10.Seated Wrist Extension

Maintenance Routine 2

1.Leg Curl

2.Leg Extension

3.Standing Lateral Shoulder Raise

4.Seated Shoulder Press

5.Rear Deltoid Row

6.Decline Press

7.Reverse Curl

8.Seated Triceps Extension

9.Low Back Extension

10.Abdominal Crunch

Look in your Bowflex® Owner’s Manual for descriptions of the new exercises.

Be consistent with your Bowflex® home gym exercising, healthy eating, and superhydrating – and your accomplishments may well exceed your goals.

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Owner’s Manual