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Q & A
Q. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight?
A. Once you’ve lost your excessive fat, your next task is to maintain that status. Here are the adjustments you need to make to your current practices.
Adhere to a carbohydrate-rich, moderate-calorie eating plan.
Instead of eating from 1000 to 1500 calories a day, you’ll be consuming from 1600 to 2400 calories per day. Maybe you can eat even more after your new body weight has stabilized.
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 by 100. 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 Bowflex® equipment at least twice a week.
There are two primary differences between maintenance and
the resistance each week or so. If you can do 100
pounds for 12 repetitions on the leg extension, then keep it on 100 pounds and do not go up to
105pounds. You can maintain the
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. Below 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® exercising, healthy eating, and superhydrating — and your accomplishments may well exceed your goals.
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