Bowflex ULTIMATE Owner's Manual page 80

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 f_lt, your next task is to
maintain that status. Here are the adjtlstments you need
to make to your current practices.
Adhere to a carbohydrate-rich, moderate-calorie
eating plan.
Instead of eating fcmn 1000 to 1500 calories a day, you'll be
consuming fixnn 1600 to
2400
calories per day. Maybe you
call eat even mo_ after your new body weight has
stabilized. Trial and en'or experiinentation 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 tile 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
reqtfirement. Naturally, you'll be able to constlme other
foods than those listed in the Bowflex eating plan. By then,
however, you should know the value of being a smart
shopper and a wise eater. Read labels. Compa_ nutritional
infi_rmation. Be conscious of the ideal 60:20:20 ratio fi_r
carbohydrates, proteins, and fats.
Eat smaller meals more frequently.
You've been limiting your five meals per clay 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 of cold water each day.
"d})u should realize by now the benefits of consmning plenty
of water each day Make your water bottle a permanent part
of your lifestyle.
Train on Bowflex at least twice a week.
There are two prima_ T differences between maintenance
and strength building routines. First, fi_r maintenance, you
do not have to increase the resistance each week or so. If
you carl do 100 pounds fi_r 12 repetitions on the leg
extension, then keep it on 100 pounds and do not go up to
105 pounds. You can nlaintain tile 100-pound level nluch
easier that you can inc_Pase it. Second, you do not need to
train th_Pe times a week. You can maintain your strength at
twice a week.
Add variety to your Bowflex routines.
Now is the time to introduce mo_ variety to your routines
by adding some new exemises while removing some old
ones. Below are two sample routines.
Maintenance Routine 1
1. Seated hip al_duction
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 delt row
6. Decline press
7. Reverse curl
8. Seated triceps extension
9. Low back extension
10. Abdonlinal crunch
Look in your Bowflex Owner's Manual fk)r descriptions of
the new exercises.
Be consistent with your Bowflex exe_'cising, healthy eating,
and superhydrating and your accomplishments may well
exceed your goals.
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