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Continue
your gowflex <R exercise
routine
at the
highest
level. Perfl)rm
the same 10 exercises
three
times
per week. Toy to get as strong
as you can
in each
exercise,
while always fl)cusing
on the 4-
second
count
in both lifting
and lowering.
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
tat, 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. Trial-and-error
experimentation
is a must. Women should start
with 1600 calories, and men with 2000 calories
per day. Note what happens
after a week. If your
body weight keeps going down, raise the calories
by 100 or 200, depending
on how much weight you
lost during the last week. Soon, you should reach a
level where your body weight stabilizes. That level
is your daily calorie requirement.
Naturally, you'll
be able to consume other foods than those listed
in the Bowflex <R' eating plan. By then, however, you
should know the value of being a smart shopper
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 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, i,earn
to anticipate
these urges and take corrective action.
Drink
at least
I gallon
(3.8 1) 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
_ 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
7fi
Boo,flex' Bod)Leanness
Program
resistance
each week or so. If you can do 100 pounds
tbr 12 repetitions
on the leg extension,
then
keep it
on 100 pounds
and do not go up to 105 pounds.
You
can maintain
the t00-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. 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
1(}. 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 exer-
cising,
healthy
eating,
and superhydrating
- and your
accomplishments
may well exceed
your goals.
CostcoBFX
XceedOM
FINAL
print.indd
78
8/16/2006
3:41:48 PM
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