Bowflex 51370 manual Eating Plan US Measurements

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The Eating Plan - US Measurements

Breakfast = 300 calories

Choice of bagel, cereal or shake. Bagel

1 plain bagel, Sarah Lee (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

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

1 C. skim milk (90)

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

1 t. safflower oil (42)

1 t. Carnation Malted Milk powder (20)

2 ice cubes (optional)

Lunch = 300 calories.

Choice of sandwich, soup or salad. Sandwich

2 slices whole wheat bread (140)

2 t. Promise Ultra Vegetable Oil Spread (24)

2 oz. white meat (about 8 thin slices), chicken or turkey (80)

1 oz. 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)

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

1 slice 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:

1 6-oz. can chunk light tuna in water (180) 1 T. Hellmann’s Light, Reduced-Calorie Mayonnaise (50)

2 T. 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 Vegetable 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 Vegetable 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)

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Contents Bowflex Ultimate Home Gym Table of Contents Important Safety Precautions This machine is meant for individual consumer useGetting to Know Your Machine Bowflex Ultimate Home Gym Parts Reference GuideEllington Darden With all of the fitness choices available today, weUsing Your Machine Power Rod ResistanceUsing Your Machine How to Mount the Bowflex Ultimate Home Gym Incline BenchWorkout Bench Free SlidingUsing the Bowflex Ultimate Home Gym Hand Grips Using the Bowflex­ Ultimate Home Gym Leg Press BeltOr any exercise where your palm is facing down Specifications subject to changeSquat Harness Adjustment Buckle Squat Cables Rod Cables PositionBuild back and shoulder muscles quickly with this Remove the knobs fromMaintenance & Care of Your Bowflex Ultimate Home Gym Folding & Moving Your Bowflex Ultimate Home GymAdjustable Pulley System Bowflex Ultimate Home Gym Leg Extension/Leg Curl AttachmentBowflex Ultimate Home Gym Lat Pulldown Low Pulley/Squat StationDefining Your Goals Reaching Your Goals Defining Your GoalsDesigning Your Own Program Exercising Properly Workouts Minute Better Body WorkoutAdvanced General Conditioning Frequency 3 Days Per Week M-W-F Time About 20 MinutesMinute Upper/lower Body WorkoutsFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Body Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesChest Exercises Starting PositionMotion Optional motionsChest Exercises If at all Pulley position Narrow only Starting positionFlat Barbell Bench Press Near extensionPulley position Wide only Starting position Key pointsShoulder Exercises Starting positionShoulder Exercises Pulley position NarrowScapular Protraction elbow stabilized Pulley position Narrow Starting positionSit up straight and maintain erect posture Pulley position Wide or narrow Starting positionShoulder Rotator Cuff Internal Rotation Scapular DepressionPulley position Wide or narrow Shoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationControl the motion during the entire exercise Barbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wideLying Front Shoulder Raise Shoulder Flexion elbow stabilized Slowly return to the starting position, arms by your sidesMilitary Press Back of the upper arms Undue stress on the joint capsulePulley position Low pulleys only Key points Rods, directly over the low pulleys, knees bentBack Exercises Lying Shoulder Pullover Shoulder Extension elbow stabilizedWide Pulldowns Shoulder Adduction with elbow flexion Pulley position Lat tower Starting positionBack Exercises Lying Lat PulldownsNarrow Pulldowns Shoulder Extension with elbow flexion Pulley position WideLow Back Extension Seated with hip extension Alternate motionSeated Lat Rows Shoulder Extension with elbow flexion Scapular Retraction Reverse Grip Pulldowns Shoulder Extension with elbow flexionPulley position Lat tower Barbell Bent Over RowPulley position Low pulley Lying Triceps Extension Elbow Extension Arm ExercisesFrench Press Elbow Extension Overhead Lying 45 Degree Triceps Extension Elbow Extension Arm ExercisesTriceps Pushdown Elbow Extension Rope Pushdowns Elbow Extension Single-Arm Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackStanding Biceps Curl Elbow Flexion in supination Seated Triceps Extension Elbow ExtensionKeep elbows at your sides Keep wrists straight Seated Biceps Curl Elbow Flexion in supination Seated Wrist ExtensionSeated position Standing Wrist Extension Seated Wrist CurlStanding Wrist Curl Reverse Curl Elbow Flexion in pronationLying Biceps Curl Elbow Flexion in supination Reverse Grip Barbell Curls Elbow Flexion in pronationPosition Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionSeated Resisted Oblique Crunch Spinal Flexion with Rotation DiagonalsAbdominal Exercises Reverse Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position NoneTrunk Rotation Keep both elbows slightly straightLeg Extension Leg ExercisesLeg Curl Leg Exercises Squat Knee Extension, Hip Extension, Ankle PlantarflexionLeg Press Hip Extension and Knee Extension Remove the bench and unlock the rowing seatLying Prone Leg Curl Knee flexion Standing Hip Extension Knee stabilized in flexionStanding Hip Flexion With knee flexion Seated Leg Curl Knee Flexion with Hip FlexionStarting position Remove the bench Remove the bench, unlock the seatLying Leg Extension Knee Flexion with Hip Flexion Pulley position Narrow Key pointsKneeling Leg Kickback Hip extension and knee extension Standing Leg Kickback Hip extension and knee extensionThis area do it to strengthen and build these muscles Seated Hip Adduction Standing Hip AbductionPulley position Wide Starting position Ankle Inversion Seated Hip AbductionKeep your spine straight and your hips level Ankle Eversion DeadliftStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Introduction65 Bowflex Body Leanness ProgramBody Weight MeasurementsCircumference of Body Parts Women MeasureSkinfold Measurements Measurements67Abdomen Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Suprailium Chest Triceps Abdomen Thigh TotalAge in Years Female Male To Use The NomogramPercent Body-Fat Body Weight Body Fat Weight Lean-Body WeightCalculating Lean Body Mass For ExampleYour Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanAvoid Too Much Stress Superhydrate Your System Week 3 Week 1Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List May I have dinner for lunch and lunch for dinner? YesIs it possible to drink too much water? Is bottled water better than tap water?Larger muscles will make your body firmer and more shapely Your partner should be similar to you in age and conditionMaintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Train on Bowflex at least twice a weekReps Resistance SetsSets Reps Resistance Muscle Chart Rev AA Page Page Assembly Instructions Bowflex Ultimate Parts Reference Guide Cable Leg Extension Adjustable Seat Pulley SystemIf so equipped Basic Assembly Principles Before You StartTools You Will Need Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate At this time Squat Platform & FrameComponents for this step Are in Box 3 and Box Components for this Step are in Box Rear LEGFoot Rest Seat Rail Installation Seat InstallationIncline Bench Rest Installation Rail END CAP INSTALLATIONItem #44 Figure L Bench Rest Bracket Installation Three 3 1/4 Washers Installed on the benchBench Item #25 Components for this step are in Box 3 & BoxBowflex Ultimate Lat Assembly Parts Reference Guide Lat AssemblyAssembling Your Bowflex Ultimate Lat Assembly LAT Tower AssemblyLAT Tower Installation Please go to on To finish assemblyBowflex Ultimate Leg Assembly Parts Reference Guide Leg AssemblyAssembling Your Bowflex Ultimate Leg Assembly LEG Assembly Extension TubeLEG Extension Foot Tube Components for this step are Leg Extension BoxLEG Extension Seat Installation Installing the LEG Extension Components forThis step are in Leg Locate the following parts Extension BoxInstalling the LEG Extension Attachment Assembling Your Bowflex T-BARCall to Order Week Satisfaction Guarantee Bowflex Ultimate Warranty Registration Card Mrs . Ms . Miss Customer ID from InvoicePlease fold over and tape before mailing Warranty Information Rev AA

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.
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