Body Weight Loss Guide - Bowflex TreadClimber TC10 Owner's Manual

How to Use this Guide
• Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the day
– Don't go longer than 5-6 hours without eating
– If you're not used to eating breakfast, start out small with a piece of fruit and have something else 1-2
hours later. Your body adapts to not eating breakfast, but as soon as you start eating early in the day and
cutting back on dinner portions you'll notice your hunger will increase. This is a good sign your metabo-
lism is working!
• Mix and match meal options
– Select 1 option from the appropriate meal plan (male or female) for breakfast, lunch, and dinner, paying
close attention to portion sizes
– Select 1-2 snack options per day
– You have the option to substitute one snack for one treat under 150 calories
– Use the meal plan, sample options, and grocery list to create your own meals for more variety
– You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For
example:
• Turkey for tuna
• Any fi sh or seafood for chicken
• Cooked vegetables instead of salad
• Eat your calories
– Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol
– Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to
stay well hydrated
• If you're still hungry after or in between meals:
– Have a glass of water and wait 15-20 minutes. Many times we mistake thirst (or even boredom!) for
hunger. Wait out the initial urge to eat and sometimes it will pass.
– If you're still hungry after waiting 15-20 minutes have a snack or mini-meal with fruit, vegetables, and
protein.
If your goal is muscle gain or strength:
• Use the same meal plan but increase portion sizes in the same ratios to increase the total number of calories
you eat every day. For example, increase portion sizes of protein and smart carbs at meals by 50%. Adding a
snack is another option to meet your body's increased calorie needs in order to gain muscle and strength.
• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your
workout. Make sure to have a combination of carbohydrates such as fruit with protein (yogurt, milk, or protein
powder) to promote muscle growth and recovery. Chocolate milk is also a great option.
Bowflex

Body Weight Loss Guide

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