Bowflex 003-3211-120108A Measurements, Six-week program, repeat the process in the same manner

Measurements

If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you ­accurately perform each task, then at the end of the

six-week program, repeat the process in the same manner.

Body Weight

Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams. Be sure to use the same scale when weighing yourself at the end of the six-week program. For the most accurate recordings, weigh yourself nude in the morning.

Since the program is divided into three ­two-week segments, you may want to weigh ­yourself at the end of each two-week period. Understand, however, that weight loss is not the best way to determine your success. Fat loss is the key component. To determine the amount of fat you’ve lost, you’ll need to follow the instructions in the next section. Enter your starting weight on the Results Summary Sheet (page 7).

Circumference of Body Parts

For an even better idea of the changes that will occur to your body in the next six weeks, it is necessary to measure the circumference of ­certain body parts. This will tell you where the fat is shrinking and what areas

are toning up. Use a plastic tape to measure the following:

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1)Upper arms – hanging and relaxed, midway between the shoulder and elbow.

2)2" (5 cm) above navel – belly relaxed.

3)At navel – belly relaxed.

4)2" (5 cm) below navel – belly relaxed.

5)Hips – feet together at maximum protrusion­ of buttocks.

6)Thighs – high, just below the buttocks crease with legs apart and weight distributed­ equally on both feet.

Record each measurement on your Results Summary Sheet (page7).

Optional Picture Taking

Pictures can be the most exciting evaluation you can do. The numbers and the tape measurements are great, but actually seeing differences from comparison photographs of yourself is quite ­satisfying.

Taking full-length photographs is not difficult, but to see the maximum difference between before and after, you should follow these ­guidelines.

1)Keep everything the same. Wear the same outfit, a snug solid color is best, and have the person taking the picture stand in the same place, with the same setting behind you.

2)Make sure you stand against an uncluttered,­ light background.

3)Have person taking the photograph move away from you until he can see your entire body in the viewfinder.

4)Stand relaxed for three pictures, front, right side, and back. Do not try to suck in your stomach.

5)Interlace your fingers and place them on top of your head, so the contours of your torso will be plainly visible. Keep your feet 8" (20 cm) apart in all three pictures.

6)When you get the film developed tell the processors to make your after photos the same size as your previous ones. This way, your height in both sets of photos is equal and more valid comparisons can be made.

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Owner’s Manual