Bowflex Xtreme Assembly Instructions & Owner's Manual page 69

Q. I'm a 40-year-old woman with a teenage son and
daughter. My husband and I both want to lose 10
pounds and the children would also like to lose
some weight. Can I put the whole family on the
program?
A .
It would be great if you could, but you ca n n o t .
The number of ca l o ries per day is the pro b l e m . Te e n a g e r s
re q u i re significa n t ly more ca l o ries each day than 1500,
w h i ch is the highest leve l . C h e ck with a re g i s t e re d
dietician (RD) for appro p riate re c om m e n d a t i on s .
Q. What happens after six weeks? How do
I continue the program if I need to lose
more weight?
A .
You should repeat the program for as long as it takes you
to reach your goal. There are, however, a few guidelines
and modifications to apply.
Repeat the eating plan exactly as before: Men, go
back to 1500 calories a day for two weeks. Women, go
back to 1200 calories a day for two weeks.Then, descend
your calories in the same manner.
Keep your superhyd ra t i on schedule at the highest leve l . I n
other word s , sip 1 5/8 gall ons of ice-cold water each day.
Q. I'm pleased that I lost the fat I wanted to lose. Wh a t
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. The following section shows the
adjustments you need to make to your current practices.
Body Leanness Program
Maintaining Your Lean Body
A d h e re to a ca rb oh yd ra t e - ri ch , m o d e ra t e - ca l o ri e
e a ting 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.
So on , you should re a ch a level where your body weight
s t a b i l i ze s . That level is your daily ca l o rie re q u i re m e n t .
Na t u ra lly, yo u'll be able to consume other foods than those
listed in the Bowflex® Xtre m e
h ow eve r, you should know the value of being a smart
shopper and a wise eater. Read labels. C om p a re nutri t i on a l
i n f o rm a t i on . Be conscious of the ideal 60:20:20 ratio for
ca rb ohyd ra t e s , p ro t e i n s , 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. Learn to anticipate these urges
and take corrective action.
Drink at least 1 gallon 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.
eating plan. By then,
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