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Special Edition
Includes:
Dr. Ellington Darden's
6 Week Fast Fat Loss -
Body Leanness Program.
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  • Page 1

    OWFLEX ® OWER RO ® FOR ALL POWER PRO MODELS & & & & & & & & & & & Owner wner ’s ’s Manual Manual Fitness Fitness Guide Guide Written Written Purvis, Registered Physical Therapist, Certified Strength Conditioning...

  • Page 2: Table Of Contents

    Wide Pulldowns w/ Lat Tower ....28 The Bowflex Body Leanness Program Narrow Pulldowns w/ Lat Tower ....28 By Dr.

  • Page 3: Getting To Know Your Machine, Product View And Parts

    Bowflex is as good as we say it is, and you’re In this owner’s manual you will find detailed just about to prove it to yourself.

  • Page 4

    POWER ROD RESISTANCE ® Power Rods are made from a special When You Are Not Using Your Bowflex composite material. Your rods are sheathed Disconnect the cables from the Power Rods with a protective black rubber coating. Each when you are not rod is marked with its weight rating on the using your Bowflex.

  • Page 5: Using Your Machine, The Workout Bench

    Using Your Machine THE WORKOUT BENCH Incline Position Start with the bench flat in the the furthest Your Bowflex has four different bench position away from the positions. To adjust the bench, simply locate Power Rods . Pull out ®...

  • Page 6: Using The Bowflex Hand Grips, Using The Bowflex Leg Press Belt

    Using Your Machine USING THE BOWFLEX USING THE BOWFLEX LEG PRESS BELT HAND GRIPS The Leg Press Belt is used exclusively for the The Bowflex hand grips can be Leg Press and the Seated Leg Curl exercises. used as regular grips, hand cuffs or ankle cuffs, depending •...

  • Page 7: Folding & Moving, Maintenance & Care

    MAINTENANCE & CARE OF YOUR BOWFLEX Your Bowflex requires very little maintenance. To keep your Bowflex in top condition check all fasteners and Rod Caps before each workout and tighten as needed. Clean the bench with a non abrasive cleaner after each use.

  • Page 8: Optional Equipment

    Optional Equipment Bowflex is constantly working to provide you with the latest innovation and information to help you reach your goals. THE BOWFLEX LEG EXTENSION / LEG THE “PURVIS” PEC BAR CURL ATTACHMENT This attachment is specifically designed to This attachment is designed to add more...

  • Page 9: Warning

    Keep out of the path of the Power Rods when exercising and make certain that observers Keep cables and Power Rods bound with also stand clear of the Bowflex when the the rod binding strap when the Bowflex is Power Rods are in use.

  • Page 10: Defining Your Goals

    Defining Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that power using the correct joint movements, as you can exert against resistance at one time.

  • Page 11

    So complement your resistance training with aerobic exercise such as walking, The workout routines found in this manual are running, bicycling or rowing on the Bowflex. professionally designed and written to target specific fitness goals. Should you not find one...

  • Page 12: Working Out

    Warming Up bly hold your breath. DO NOT hold your We recommend that you warm up by rowing breath. Do not exaggerate breathing. Depth on the Bowflex. of inhalation and exhalation should be nat- ural for the situation. Aerobic Rowing Position: •...

  • Page 13: Advanced General Conditioning, 20 Minute Better Body Workout

    The Workouts 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without fatiguing.

  • Page 14: Minute Upper / Lower Body

    The Workouts 20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2.

  • Page 15: Body Building

    The Workouts BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look.

  • Page 16: Circuit Training Anaerobic / Cardiovascular

    The Workouts CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds).

  • Page 17: True Aerobic Circuit Training

    The Workouts TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy.

  • Page 18: Strength Training

    The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion.

  • Page 19: Incline Bench Press, Chest Fly

    Chest Exercises INCLINE BENCH PRESS – Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle del- toid) and the triceps, which are located on the back of the upper arm.

  • Page 20: Bench Press, One Arm Seated Fly

    Chest Exercises BENCH PRESS – Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.

  • Page 21: Resisted Punch

    Chest Exercises RESISTED PUNCH – Shoulder Flexion, Elbow Extension, and Scapular Protraction Muscles worked: This exercise involves the entire chest muscle, the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.

  • Page 22: Decline Bench Press, Lying Shoulder Pullover

    Chest Exercises DECLINE BENCH PRESS – Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the lower portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle del- toid) and the triceps, which are located on the back of the upper arm.

  • Page 23: Seated Shoulder Press, Front Shoulder Raise

    Shoulder Exercises SEATED SHOULDER PRESS – Shoulder Adduction (and elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and the triceps muscles located on the backs of the upper arms.

  • Page 24: Rear Deltoid Rows, Lateral Shoulder Raise

    Shoulder Exercises REAR DELTOID ROWS – Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles ( the rear deltoids, as well as the rear portion of the middle deltoids). Starting position: •Sit on the bench facing the Power Rods, knees bent and your feet on the platform.

  • Page 25: Scapular Protraction, Scapular Depression

    Shoulder Exercises SCAPULAR PROTRACTION (elbow stabilized) Muscles worked: This exercise emphasizes the serratus anterior muscles, the muscles that can be seen on the side of the rib cage, and are involved in pushing movements when the arms are kept straight and the scapula are allowed to move forward. Starting position: •Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing toward the floor.

  • Page 26

    Shoulder Exercises SHOULDER ROTATOR CUFF – Internal Rotation Muscles worked: This exercise emphasizes the front rotator cuff muscle (subscapularis). Starting position: •Sit on the bench with one side toward the Power Rods. Maintain good spinal alignment. •Grasp the handle nearest you and draw the upper arm into your side, keeping your elbow bent. •Distance yourself on the bench to eliminate slack in the cable.

  • Page 27: Shoulder Extension, Shoulder Shrug

    Shoulder Exercises SHOULDER EXTENSION (elbows stabilized) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid muscles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending.

  • Page 28: Lying Front Shoulder Raise

    Shoulder Exercises LYING FRONT SHOULDER RAISE – Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: •Sit on the bench facing the Power Rods, knees bent and feet flat on the platform. •Grasp the handles, with your arms straight and your palms facing down.

  • Page 29: Reverse Fly, Reverse Shoulder Shrug

    Shoulder Exercises REVERSE FLY – Shoulder Horizontal Abduction (elbows stabilized) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids.) Starting position: •With the bench flat, sit facing the Power Rods, knees bent, and feet flat on the floor. •Grasp the handles with your palms facing toward the floor and arms nearly straight.

  • Page 30

    Back Exercises WIDE PULLDOWNS with the Lat Tower – Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows.

  • Page 31: Functional Low Back Extension

    Back Exercises LYING LAT PULLDOWNS – Modified Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. Starting position: •Lie on your back on the bench, head toward the Power Rods.

  • Page 32: Seated Lat Row, Lying Lat Pulldowns

    Back Exercises SEATED LAT ROWS – Shoulder Extension (and elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back. The biceps muscles on the front of the upper arm are also involved in this movement.

  • Page 33: Lying Lat Fly, Reverse Grip Pulldown

    Back Exercises LYING LAT FLY – Shoulder Adduction Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, as well as involving your biceps which are located on the front of your upper arms.

  • Page 34: One Arm Seated Lat Rows, Scapular Retraction

    Back Exercises ONE ARM SEATED LAT ROWS – Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back. The biceps muscles on the front of the upper arm are also involved in this movement.

  • Page 35: Stiff Arm Pulldown

    Back Exercises STIFF-ARM PULLDOWN with Lat Tower – Shoulder Extension (elbow stabilized) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles).

  • Page 36

    Arm Exercises TRICEPS PUSHDOWN with Lat Tower – Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. These muscles are responsible for straightening your arm and assist in any upper body pushing or pressing motion.

  • Page 37: French Press, Lying Triceps Extension

    Arm Exercises FRENCH PRESS – Elbow Extension Overhead Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. Starting position: •Sit on the bench facing away from the Power Rods. Bend the knees and place your feet flat on the floor.

  • Page 38: Cross Triceps Extension, Triceps Kickback

    Arm Exercises CROSS TRICEPS EXTENSION Muscles worked: This exercise develops the triceps muscle located on the back of the upper arm. Starting position: •Seated in the 45 degree position, reach straight behind your body, grasp a handle, and bend your elbow until your hand is near your chest and your palms are facing toward the floor.

  • Page 39: Seated Triceps Extension, Standing Biceps Curl

    Arm Exercises SEATED TRICEPS EXTENSION – Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. Starting position: •Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing toward the ceiling.

  • Page 40: Seated Biceps Curl

    Arm Exercises SEATED BICEPS CURL – Flexion (in supination) Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows. Seated position: •Sit facing the Power Rods, knees bent with one foot on the bench and one on the floor. •Grasp the handle and rest the back of your upper arm, not your elbow, on the elevated knee.

  • Page 41: Seated Wrist Extension, Standing Wrist Curl

    Arm Exercises SEATED WRIST EXTENSION Muscles works: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow. Starting position: •Sit facing the Power Rods with your knees bent and feet flat on the bench. •Grasp the handles with your palms facing down and rest your mid-forearms on your upper legs with the elbows flared out to the sides.

  • Page 42: Reverse Curl, Seated Wrist Curl

    Arm Exercises REVERSE CURL – Elbow Flexion (in pronation) Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. Starting position: •Remove the bench and stand on the platform facing the Power Rods. •Bend down and grasp the handles with your palms facing backward.

  • Page 43: Standing Wrist Extension, Lying Biceps Curl

    Arm Exercises STANDING WRIST EXTENSION Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your deep biceps muscles (brachialis), located on the front part of your upper arms. Starting position: •Remove the bench and stand on the platform facing the Power Rods. •Bend down and grasp the handles with your palms facing backwards.

  • Page 44: Reverse Crunch, Resisted Reverse Crunch

    Abdominal Exercises REVERSE CRUNCH – Spinal Flexion Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Starting position: •With the bench in the flat position, lie on your back with your head toward the Power Rods. •Bend your knees fully.

  • Page 45: Seated (resisted) Abdominal Crunch

    Abdominal Exercises SEATED (RESISTED) ABDOMINAL CRUNCH – Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Starting position: •While seated in the 45 degree position, grasp both handles drawing them over the shoulders and resting the handles on the chest/shoulders with your palms facing upward.

  • Page 46: Trunk Rotation, Abdominal Crunch

    Abdominal Exercises TRUNK ROTATION Muscles worked: This exercise involves most of the trunk muscles. It does not “spot reduce” or eliminate “love handles”. It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper alignment. Starting position: •Sitting sideways on the bench with one side facing the Power Rods, grasp the handle closest to you with both hands.

  • Page 47: Leg Extension, Leg Curl

    Leg Exercises LEG EXTENSION with attachment Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps to provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities.

  • Page 48: Leg Press

    Leg Exercises LEG PRESS – Hip and Knee Extension Muscles worked: This exercise develops overall lower body pushing strength, primarily emphasizing your knee extensors on the front of your thighs (quadriceps), your hip extensors muscles on your rear (gluteus maximus), as well as on your inner thighs (adductor muscle groups). Starting position: •Remove the bench and unlock the rowing seat.

  • Page 49: Standing Hip Flexion

    Leg Exercises STANDING HIP EXTENSION (knee flexed) Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area. Do it to strengthen and build these muscles. Starting position: •Remove the bench.

  • Page 50: Seated Leg Curl, Standing Hip Extension

    Leg Exercises SEATED LEG CURL – Knee Flexion Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the back of the thigh. Starting position: •Remove the bench, unlock the seat. •Attach one end of the belt to a pulley, sit on the seat facing away from the Power Rods, position the belt around your midsection and then attach the free end of the belt to the other pulley.

  • Page 51: Seated (straight Leg) Calf Raise, Leg Kickback

    Leg Exercises SEATED (STRAIGHT LEG) CALF RAISE – Ankle Plantarflexion (knee stabilized) Muscles worked: This exercise is great for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), that are responsible for raising and lowering your heels at the ankle joint. Strength and power in these muscles are essential for all sports and daily activities.

  • Page 52: Lying Leg Extension, Standing Hip Abduction

    Leg Exercises LYING LEG EXTENSION Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints. Starting position: •Sit on the bench facing the Power Rods and attach the handle to the corresponding ankle. •Lie back on the bench so that your head is supported by the bench.

  • Page 53: Seated Hip Adduction, Ankle Inversion

    Leg Exercises SEATED HIP ADDUCTION Muscles worked: This exercise will not burn off fat from your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the insides of your thighs (adductor muscle groups). It also works the muscles on the outside of your hip (gluteus medius) on the side that you are standing on.

  • Page 54: Ankle Eversion

    Leg Exercises ANKLE EVERSION Muscles worked: This exercise strengthens and develops the muscles on the outside of your lower legs (peroneals). These muscles are essential for standing balance and lateral agility of the ankle. Starting position: •Sit on the bench with one side of your body facing the Power Rods. •Attach the handle around the ball of the foot furthest from the pulley.

  • Page 55

    Fast Fat Loss Now! The Bowflex Body Leanness Program By Ellington Darden, Ph.D.

  • Page 56: By Dr. Ellington Darden

    Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement created in the shoulder joint. Bowflex suggests that you substitute the Front Shoulder Raise or the Rear Deltoid Rows for the Upright Row exercise. UPRIGHT ROW...

  • Page 57

    The Bowflex Body Leanness Program emerged from these findings. For you to get the best possible results, you must be willing to exercise very intensely on the Bowflex machine and adhere to a strict eating plan.

  • Page 58

    WARNING Before beginning this program consult your physician or health-care professional. Show this plan and your Bowflex Owner’s Manual to your physician or health-care professional. Only he or she can determine if this course is appropriate for your particular age and condition. If you...

  • Page 59

    Measurements If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner. Body Weight: Remove clothing and shoes and record your the best way to determine your success.

  • Page 60

    Measurements Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage.

  • Page 61

    Measurements Using Calipers When Measuring Skinfolds The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat.

  • Page 62

    Determining Your Body-Fat To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.

  • Page 63

    Calculating Lean Body Mass Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For Example: • Before the program, Joe weighs 200 pounds and measures 30% fat, which amounts to 60 pounds.

  • Page 64

    Optional Picture Taking Pictures can be the most exciting evaluation 4) Stand relaxed for three pictures, front, you can do. The numbers and the tape mea- right side, and back. Do not try to suck surements are great, but actually seeing differ- in your stomach.

  • Page 65

    If you wish to send in your results to Bowflex, please send to: Bowflex Results 1400 NE 136th Ave. Vancouver, WA. 98684 Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and phone number. Submissions may be selected for use in promotional marketing materials.

  • Page 66

    Lying Shoulder Pullover 8-12 Upright Row* 8-12 Lying Triceps Extension 8-12 Seated (resisted) Abdominal Crunch 8-12 * Bowflex suggests that you substitute the Upright Row exer- cise with the Front Shoulder Raise (page 21) or Rear Deltoid Rows (page 22).

  • Page 67

    8-12 Reverse Fly 8-12 Upright Row* 8-12 Lying Triceps Extension 8-12 Seated (resisted) Abdominal Crunch 8-12 * Bowflex suggests that you substitute the Upright Row exer- cise with the Front Shoulder Raise (page 21) or Rear Deltoid Rows (page 22).

  • Page 68

    Eating Guidelines You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan, and a superhydration routine.

  • Page 69

    Superhydrate Your System Drinking plenty of water is essential to the You’ll be drinking from 1 to 1 5/8 gallons of success of this program. Drinking the water each day on the following superhydra- recommended amount of water can seem like tion schedule: a challenge at first.

  • Page 70

    The Eating Plan The menus in the Bowflex eating plan are The eating plan for the next six weeks designed for maximum fat-loss effectiveness descends: and nutritional value. For best results, follow them exactly. Week 1 & 2: Men 1500 calories per day.

  • Page 71

    The Eating Plan Breakfast = 300 calories. Lunch = 300 calories. Choice of bagel, cereal or Choice of one of three meals: shake. Sandwich 2 slices whole-wheat bread (140) Bagel 2 teaspoons Promise Ultra Vegetable 1 plain bagel, Sarah Lee (frozen) (210) Oil Spread (24) 3/4 ounce light cream cheese (45) 2 ounces white meat (about 8 thin slices),...

  • Page 72

    The Eating Plan Dinner = 500 or 300 calories. Men add: 2 slices whole-wheat bread (140) 2 teaspoons Promise Ultra Vegetable Men = 500 calories, Women = 300 calories Oil Spread (24) 1/2 cup skim milk (45) Choice of one of three meals: Macaroni and Cheese, Weight Watchers (260) Tuna Salad Dinner 1/2 cup skim milk (45)

  • Page 73

    Shopping List Quantities needed for listed items will depend Meat, Poultry, Fish and Entrees on your specific selections. Review your Chicken (thin sliced), Turkey (thin sliced), Tuna choices and adjust the shopping list according- (canned in water), Sirloin steak (lean). ly.

  • Page 74

    Q & A Q. I often get headaches when I Q. Is it possible to drink too eat only 1000 calories a day. much water? What should I do? A. Certainly. To do so, however, you’d probably have to drink four or five times as much per day A.

  • Page 75

    (RD) for appropriate recommendations. A. Let’s say your goal is to do 10 repetitions on Your teenage son and daughter, however, a specific Bowflex exercise that is performed in could follow the Bowflex exercise routines. the recommended 4-second lifting and 4- second lowering style.

  • Page 76

    In fact, when added to proper strength training they can actually retard Continue your Bowflex exercise routine at the the reduction of fat. highest level. Perform the same 10 exercises three times per week. Try to get as strong as you Fat loss is retarded in two ways.

  • Page 77

    Q & A Train on Bowflex at least twice a week. There are Q. I’m pleased that I lost the fat two primary differences between maintenance I wanted to lose. What do I do and strength-building routines. First, for to maintain my new body maintenance, you do not have to increase the resistance each week or so.

  • Page 78

    Exercise Log Please feel free to make copies of this chart to continue your exercise log. EXERCISE DATE DATE DATE DATE DATE DATE Sets 10, 9 Bench Press Reps 120, 130 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...

  • Page 79

    Muscle Chart Sternocleidomastoid Pectoralis Major Trapezious Anterior Deltoid Posterior Deltoid Medial Deltoid Serratus Anterior Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Triceps Superficials External Obliques Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus Latae Iliopsoas...

  • Page 80

    ©2003, The Nautilus Group, Inc., 1400 NE 136th Ave., Ave., Vancouver Vancouver ancouver, ancouver WA. 98684. U.S. Patent numbers 4620704, 4725057, and 4756527. Other foreign and domestic patents pending. Bowflex and the Bowflex logo are registered trademarks of Nautilus, Inc., a marketer of fitness and healthy lifestyle products.

This manual also for:

Powerpro, Xtl

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