Bowflex Power Pro Owner's Manual page 77

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 fat, your next
task is to maintain that status. Here are the
adjustments you need to make to your current
practices.
Adhere to a carbohydrate-rich, moderate--calorie
eating 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. Soon, you should reach a level
where your body weight stabilizes. That level is
your daily calorie requirement. Naturally, you'll
be able to consume 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. Compare
nutritional information. Be conscious of the ideal
60:20:20 ratio for carbohydrates, proteins, 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.
Q & A
Train on Bowflex at least twice a week. There are
two primary differences between maintenance
and strength-building routines. First, for
maintenance, you do not have to increase the
resistance each week or so. If you can do 100
pounds for 12 repetitions on the leg extension,
then keep it on 100 pounds and do not go up to
105 pounds. You can maintain the 100-pound
level much easier that you can increase it.
Second, you do not need to train three times a
week. You can maintain your strength at twice a
week.
Add variety to your Bowflex routines. Now is the
time to introduce more variety to your routines
by adding some new exercises while removing
some old ones. Below are two sample routines.
Maintenance Routine 1
1. Seated leg abduction 2. Seated leg adduction
3. Heel raise 4. Chest fly 5. Incline press
6. Shoulder pullover 7. Shoulder shrug 8.
Biceps curl 9. Wrist curl 10. Wrist extension
Maintenance Routine 2
1. Leg curl 2. Leg extension 3. Crossover
shoulder raise 4. Shoulder press 5. Seated row
6. Decline press 7. Reverse curl 8. Triceps press
9. Lying back extension 10. Lower abdominal
pull
Look in your Bowflex Owner's Manual for
descriptions of the new exercises.
Be consistent with your Bowflex exercising,
healthy eating, and superhydrating -- and your
accomplishments may well exceed your goals.
The Nautilus Group, Inc
1-800-269-3539
1400 NE 136TH AVE
VANCOUVER, WA. 98684
©2003, The Nautilus Group, Inc.
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