Bowflex 003-3211-120108A manual Eating Guidelines, Water ­consumption

Eating Guidelines

You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period.

It consists of a carbohydrate-rich, descending-calorie eating plan and a superhydration routine.

Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Approximately 60 percent of the daily calories should be from carbohydrates. The other 40 percent will be equally divided between

proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal for maximum fat loss.

Keep Menus Simple and Food Substitutions to a Minimum Research has established that successful dieters prefer the same foods each day for breakfast and lunch. They like variety, however, for dinner. Detailed menus and food choices are included later in this manual. If you must vary from the menu items, try to stay within the 60:20:20 ratio of carbohydrates, ­proteins and fats.

Avoid Too Much Stress Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An after-dinner walk at a leisurely pace is helpful. Extra sleep is suggested, since sleep ­facilitates fat loss and muscle recovery. Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six-week program. This is a scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can and will harm your fat loss.

Superhydrate your system Drinking plenty of water is essential to the success­ of this program. Drinking the

­recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar

item with you throughout­ the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached.

Superhydration aids fat loss in a number of ways. First, the kidneys are unable to function without adequate water. When they do not work to capacity some of their load is dumped onto the liver. This diverts the liver from its primary function, which is to metabolize stored fat into usable energy. Because it’s performing the chores of the water- depleted kidneys, the liver metabolizes less fat. Second, overeating can be averted through water intake, as water can keep the stomach feeling full and satisfied between meals. Third, ice-cold water requires calories to warm it to

core body temperature. In fact, 1 US gallon of ice cold water (3.8 l) generates 123 calories of heat energy­ .

You’ll be drinking from 1 to 1 5/8 US gallons (3.8 - 6.2 l) of water each day on the following superhydration schedule:

Week 1: drink four 32-oz. bottles (3.8 l) of ice-cold water per day.

Week 2: drink four-and-a-half 32-oz. bottles (4.3 l) of ice-cold water per day.

Week 3: drink five 32-oz. bottles (4.6 l) of ice-cold water per day.

Week 4: drink five-and-a-half 32-oz. bottles (5.2 l) of ice-cold water per day.

Week 5: drink six 32-oz. bottles (5.7 l) of ice-cold water per day.

Week 6: drink six-and-a-half 32-oz. bottles (6.2 l) of ice-cold water per day.

Don’t be surprised if you have to make more than a dozen trips to the restroom, especially during the first week of the program. Remember, your body is an adaptive system, and it will soon accommodate the increased

water ­consumption.

Note: Although it is doubtful that you could ever drink too much water, a few ailments can be negatively affected by large amounts of fluid. For example, anyone with a kidney disorder, or anyone who takes diuretics, should consult a physician before going on the recommended water-drinking schedule. If you have any doubts about the recommendations, play it safe and check with your doctor.

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Owner’s Manual