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Q&A
Q. Why is it so important
I perform
the Bowflex
<R
exercises
with a 4-second
count
on the lifting
and
lowering?
a.
Because a slow, smooth 4-second lifting followed
by a 4-second lowering involves more muscle fibers
more thoroughly
than faster speeds of movement.
The more completely
each involved muscle fiber
works simply means you'll get better muscle-
building
results.
Q. I'm confused
about
how to breathe
during
each
Bowflex
"_R exercise?
a.
®
®
Q_
a.
i,et's say your goal is to do 10 repetitions
on a
specific Bowflex _' exercise that is performed
in
the recommended
4-second lifting and 4-second
lowering style. Here are the proper
breathing
guidelines
to follow:
Breathe
normally
during
the first five repetitions.
Take shorter, more shallow breaths during the sixth,
seventh, and eighth repetitions.
Emphasize
exhalation
more than inhalation,
especially
N_ring the ninth
and tenth repetitions.
Focus on good tbrm and slow movement.
Do not hold your breath
on any repetition.
Practice
relaxing your face and neck. Do not grit your teeth.
Keep your eyes ()pen and remain alert.
I'm not as disciplined
and patient
as I'd like
to be. How can I better
stay on track with the
program?
One suggestion is to team up with a partner. Most
people are more motivated and make better
progress if they go through
the program
with a
friend. In selecting a training partner,
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 commitment
means you'll
be exercising together
one hour,
three
times per week. Each of your joint training sessions
should take approximately 50 minutes: 25 minutes
fbr your workout and 25 minums supervising your
partner's workout.
Your partner should be someone with whom you'll
share a spirit of cooperation, not competition.
Your partner should not be your spouse, brother,
Q_
a.
Q_
a.
sister, or other family member.
You do not want
normal
interpersonal
problems
to interfere
with the
training.
Why won't you allow me to do aerobic
dancing
on
my off-days
to speed
up the loss of body fat?
Because doing so doesn't speed up fat loss.
Aerobic dancing - and other activities such as
running,
swimming, cycling, stair-stepping,
and
racquetball
- do not contribute
significantly to
the fat-loss process. In fact, when added to proper
strength
training
they can actually retard the
reduction
of fat.
Fat loss is retarded
in two ways. Too much
repetitive
activity prevents
maximum
muscle
building
by using
up your recover
ability. A well-
rested
recover
ability is necessary
for 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 primary
purpose
of this program
is to lose fat
in the most effective
and most efticient
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
and moderately
strenuous
activities
to a bare
minimum.
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,
follow the plan exactly as directed.
What happens
after
six weeks?
How do I continue
the program
if I need
to lose more
weight?
You should repeat the program
for 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 fat, which amounted
to 75 pounds
(34 kg). 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 superhydration
schedule
at the highest
level. In other
words,
sip I 5/8
gallons
(6.2 1) of
ice-cold
water each
day.
Bowflex" Bod)Leanness
Program
75
Costco BFX
Xceed OM FINAL_olint.indd
77
8,'16,'2006
3:41:47 PM
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