Bowflex ULTIMATE Owner's Manual page 79

Q&A
Q. Why is it so important I perform the Bowflex
exercises with a 4-second count on the lifting and
lowering?
A. Because a slow, smooth 4-second lifting fk)llowed by a
4-second lowering involves more inuscle fibers more
thoroughly than f_lster speeds of movement. The more
completely each involved muscle fiber works shnply
means you]l get better muscle btfilding results.
Q. I'm confused about how to breathe during each
Bowflex exercise?
A. Let's say your goal is to do 10 repetitions on a specific
Bowflex exemise that is performed in the recommended
4
second lifting and 4 second lowering style. He_ are
the proper b_athing guidelines to follow:
• Breathe normally during tire first five repetitions.
• Take shorter, more shallow breaths during the sixth,
seventh arid eighth repetitions.
• Emphasize exhalation more than inhalation, especially
during tire ninth and tenth repetitions. Focus on good
form and slow movement.
• Do not hold your breath on any repetition. Practice
relaxing your face and neck. Do not grit your teeth. Kee l)
your eyes open arid remain alert.
Q.
I'm not as disciplined and patient as I'd like to be.
How can
I
better stay on track with the program?
A. One suggestion is to team up with a parmer. Most
people are more motivated and make better progress if
they go through the program with a friend. In selecting a
training parmer, here are several things to keep in mind:
• Your partner should be similar to you in age and
condition.
• Your partner should be serious about getting into shape
and making a commitment. That commRment means
you'll be exemising together one hour, three thnes per
week. Each of your joint training sessions should take
approximately 50 minutes: 25 minutes for your workout
and 25 minutes supervising your partner_ workout.
• Your partner should be someone with whom you'll share
a spirit of cooperation, not competition.
• "Y_)urpartner should not be your spouse, brother, sister, or
other family memben Y_)u do not want normal interpersonal
problems to interfere with the trairling.
Q. Why won't you allow me to do aerobic dancing on
my off-days to speed up the loss of body fat?
A. Because doing so doesfl't speed up fat loss. Aerobic dancing
- and other activities such as runrling, swimming, cycling,
stair-stepping, and racquefl)all - do not contribute
significantly to the f_t-loss process. In fact, when added to
proper sti_ngth training they can actually retard the
reductk)n of f_lt.
Fat loss is retarded in two ways. Too much repetitive
activity prevents maximum muscle building by using up
your recover abilibz A well-rested recover ability is
necessm T fk)r muscle growth. Too much activity
especially if you are on a reduced calorie diet causes
you to get the blahs and quickly lose your enthusiasm. If
this happens, you're sure to break your diet.
The prima W purpose of this program is to lose fat in tire
most ef{ective and most efficient manner. Fat loss is
prioritized and maximized by building muscle at the same
time. The muscle building process is optimized by a well-
rested recovery ability, which necessitates keeping your
strenuous arid moderately strenuous activities to a bare
[niilinltlnl.
Once you get your body fat to a low level, you can add
other activities and I encourage you to do so to
your weekly fitness schedule. For now, fk)llow the plan
exactly as directed.
Q. What happens after six weeks? How do I continue
the program if I need to lose more weight?
A. You shouM repeat the program fi)r as long as it takes you
to reach your goal. For example, it took Barry Ozer three
six week sessions 18 weeks to lose all of his
excessive f_t, which amounted to 75 pounds. There are,
however, a few guidelines arid modifications to apply
Repeat the eating plan exactly as befi)re: Men, go back to
1500 calories a day for two weeks. Women, go back to
1200 calories a day fi)r two weeks. Then, descend your
calories in the same manner.
Keep your superhydration schedule at the highest level.
In other words, sip ] 5/8 gallons of ice cold wamr each
day
Continue your Bowf]ex exercise routine at the highest level.
Perform tire same 10 exercises three times per week. T<y to
get as strong as you can in each exercise, wt_le always
f{)ctlsiilg on the 4-second count in both lifiing and lowering.
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