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Special Edition Includes:
Dr. Ellington Darden's
Six Week Fast Fat Loss –
Body Leanness Program
The Bowflex Ultimate
2
®
Owner's Manual
and Fitness Guide
(Shown with optional accessories)
www.bowflex.com
000-4302-091530.D

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   Summary of Contents for Bowflex Ultimate 2

  • Page 1

    Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program The Bowflex Ultimate ® Owner’s Manual and Fitness Guide (Shown with optional accessories) www.bowflex.com 000-4302-091530.D...

  • Page 2: Table Of Contents

    Cross Triceps Extension ....39 ..2 Get To Know Your Bowflex Ultimate ® Standing Biceps Curl ....40 Seated Biceps Curl .

  • Page 3: Safety Precautions

    • Keep your body weight centered on the not intended. machine, seat, or base frame platform while • Never allow children to use the Bowflex exercising. Ultimate 2 unsupervised. To do so could ® •...

  • Page 4: Get To Know Your Bowflex Ultimate

    Get to Know Your Bowflex Ultimate ® Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Ultimate ® Also locate and read all warning labels that are posted on the machine. It’s important to...

  • Page 5: Using Your Bowflex Ultimate ® 2

    Using Your Bowflex Ultimate ® Power Rod Resistance Hooking up the closest rod first prevents rods ® from crossing over the top of The Power Rod units are made from a special ® one another. composite material. Your rods are sheathed with a protective black rubber coating.

  • Page 6

    If you have any questions regarding your Bowflex Ultimate 2, please call our Customer Service ® Department at 1-800-605-3369 or by mail at: 16400 SE Nautilus Drive, Vancouver, WA 98683.

  • Page 7

    Using Your Bowflex Ultimate ® The Workout Bench slide the entire bench forward until the spring lock seat pin locks into a hole. With the bench in the flat Your Bowflex Ultimate 2 home gym has four ® position, there are two possible holes for the spring different bench positions.

  • Page 8

    Leg Press and main frame the Calf Raise exercises. push yourself back while placing feet, • With the Bowflex Ultimate one at a time, onto ® seat adjusted to the “free the pulley frame. sliding” position (spring lock •...

  • Page 9: About Your Bowflex Ultimate ® 2 Attachments

    About Your Bowflex Ultimate 2 Attachments ® Using the Bowflex Ultimate 2 Leg Extension/Leg Curl Attachment ® The Bowflex Ultimate 2 leg extension/leg curl To set up for leg curls, simply remove the quick ® attachment is a gym-quality attachment that helps release bench and place it onto the hinge of the leg you develop strong, muscular legs.

  • Page 10

    About Your Bowflex Ultimate 2 Attachments ® Using the Bowflex Ultimate 2 Squat Attachment ® WARNING Failure to secure the Seat Rail Secur- ing Device into the seat rail may cause injury. Figure 1 It is important to lock the Seat Rail Securing Device into the Seat Rail before performing the following exercises: •...

  • Page 11

    About Your Bowflex Ultimate 2 Attachments ® Part A (continued) Lock the Seat Rail Securing Device Step 4: Secure the Seat Rail Securing Device 4-1 Insert the Seat Rail Securing Device into the hole in the Seat Rail until it clicks (Figures 5, 6, 7).

  • Page 12

    About Your Bowflex Ultimate 2 Attachments ® Using the Bowflex Ultimate 2 Squat Attachment ® Safety • Always wear shoes Part B with non-skid soles when Attach the Squat Frame using the low Make sure the Seat Rail Securing Device locks pulley/squat attachment.

  • Page 13

    About Your Bowflex Ultimate 2 Attachments ® Part C Release the Seat Rail Securing Device Step 1: Secure the Seat Rail Securing Device 1-1 With your inside foot on the machine base, hold the Seat Rail with one hand and push your shoulder into it lightly (Figure 9).

  • Page 14

    About Your Bowflex Ultimate 2 Attachments ® The Bowflex Ultimate 2 Ab Crunch Attachment (optional) ® To use the ab crunch attachment, slide the seat all the Safety way to the end of the seat rail and use the spring lock •...

  • Page 15: 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.

  • Page 16

    Defining Your Goals supplemented with cardiovascular training, such as exercises that address compound joint movements rowing on the Bowflex Ultimate and single joint movements. In addition, select ® exercises that address complementary muscle groups. Put first things first: During each session, first work those muscle groups that need the most training.

  • Page 17: Exercising Properly

    Breathing We recommend that you warm up by rowing on the in or out during the actual performance is not Bowflex Ultimate ® dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that...

  • Page 18: 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 exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance.

  • Page 19

    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.

  • Page 20

    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 21

    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 22

    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 23

    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.

  • Page 24: Chest Exercises

    22 22 Chest Exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids;Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Maintain a 90° angle between •...

  • Page 25: Decline Bench Press

    Chest Exercises Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids;Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Maintain a 90° angle between • Grasp Hand Grips in both •...

  • Page 26: Resisted Punch

    Chest Exercises Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: START FINISH Anterior Deltoid; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Maintain an upright, erect posture • Sit on the bench facing •...

  • Page 27: Decline Chest Fly

    Chest Exercises Decline Chest Fly Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Bench Position: 45º incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Maintain a 90º angle between • Sit in the 45º position, reach •...

  • Page 28: Shoulder Exercises

    Shoulder Exercises Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: START FINISH Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major;Trapezius; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips •...

  • Page 29: Seated Shoulder Press

    Shoulder Exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: START FINISH Front Deltoids; Upper Trapezius; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips • Sit on the bench facing •...

  • Page 30: Shoulder Extension

    Shoulder Exercises Shoulder Extension — (elbows stabilized) Muscles worked: START FINISH Latissimus Dorsi;Teres Major; Rear Deltoid; MiddleTrapezius; Rhom- boids; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION • Sit on the bench facing • Initiate movement by Success Tips Power Rod units.

  • Page 31: Scapular Protraction

    Shoulder Exercises Scapular Protraction — (elbows stabilized) Muscles worked: START FINISH Serratus Anteriors Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep knees bent and feet flat • Reach behind your body, • Keeping your arms straight on floor.

  • Page 32: Lying Front Shoulder Raise

    Shoulder Exercises Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: START FINISH Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips • Sit on the bench facing •...

  • Page 33: Seated Lateral Shoulder Raise

    Shoulder Exercises Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: START FINISH Supraspinatus; Middle Deltoids; Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips • Sit on the bench facing •...

  • Page 34: Rotator Cuff External Rotation

    Shoulder Exercises Rotator Cuff External Rotation Muscles worked: START FINISH Teres Minor; Infraspinatus Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Control the motion during the • Sit on the bench with one •...

  • Page 35: Stiff Arm Pulldown

    Shoulder Exercises Stiff Arm Pulldown Muscles worked: START FINISH Latissimus Dorsi Bench Position: Removed Accessory: Lat Bar Pulleys: Lat Tower Success Tips START ACTION • Do not lose spinal alignment. • Remove the bench and • Initiate the movement by stand facing the Power lowering your shoulders •...

  • Page 36: Back Exercises

    Back Exercises Lying Lat Pulldowns Muscles worked: START FINISH Latissimus Dorsi;Teres Major; Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep knees bent and feet flat • Lie on your back on the bench, •...

  • Page 37: Wide Pulldowns

    Back Exercises Wide Pulldowns — Shoulder Adduction (with elbow flexion) Muscles worked: START FINISH Latissimus Dorsi;Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START ACTION Success Tips • Grasp the Bent Lat Bar •...

  • Page 38: Seated Lat Rows

    Back Exercises Seated Lat Rows — Shoulder Extension (and elbow flexion) Muscles worked: START FINISH Latissimus Dorsi;Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips • Sit on the bench facing •...

  • Page 39: Standing Lat Row

    Back Exercises Standing Lat Row Muscles worked: START FINISH Latissimus Dorsi; Rear Deltoids; Biceps;Teres Major Bench Position: Folded Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips • Remove the seat, stand on • Slowly move your elbows • Do not bend your neck forward or the platform facing away backward as you bring the backward.

  • Page 40: Arm Exercises

    Arm Exercises Triceps Pushdown — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips START ACTION • Keep your upper arms motionless • Straddle the Seat Rail, • Keeping your upper arms and your wrists straight.

  • Page 41: Arm Exercises (continued)

    Arm Exercises ° Lying 45 Triceps Extension — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep your upper arms motionless • Lie flat on the Bench, head •...

  • Page 42: Standing Biceps Curl

    Arm Exercises Standing Biceps Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep your chest lifted, abs tight • Straddle the Seat Rail, •...

  • Page 43: Preacher Curl

    Arm Exercises Preacher Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Seat Accessory: Preacher Curl Attachment Pulleys: Squat Platform Success Tips START ACTION • Keep wrists straight. • Sit at the end of the bench •...

  • Page 44: Standing Biceps Curl With Pulleys

    Arm Exercises Standing Biceps Curl (with Pulleys) — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Folded Accessory: Hand Grips Pulleys: Squat Platform Success Tips START ACTION • Keep your elbows from moving • Remove the bench, stand •...

  • Page 45: Lying Biceps Curl

    Arm Exercises Lying Biceps Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep your upper arms motionless • Sit on the bench, facing •...

  • Page 46: Standing Wrist Curl

    Arm Exercises Standing Wrist Curl Muscles worked: START FINISH Biceps; Flexor Digitorum, Flexor Carpi Radialis Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips • Straddle the Seat Rail, • With your upper arms • Keep your chest lifted, trunk facing the Power Rod stationary and your elbows ®...

  • Page 47: Seated Wrist Curl

    Arm Exercises Seated Wrist Curl — Wrist Flexion Muscles worked: START FINISH Flexor Digitorum; Flexor Carpi Radialis Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips • Sit facing the Power Rod • Slowly curl your fists ®...

  • Page 48: Rope" Pushdowns

    Arm Exercises “Rope” Pushdown — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Removed Accessory: Hand Grips Pulleys: Lat Tower Success Tips START ACTION • Keep your upper arms motionless • Straddle the Seat Rail, facing • Keeping your upper arms and your wrists straight.

  • Page 49: Abdominal Exercise

    Abdominal Exercises Reverse Crunch — Spinal Flexion Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: Flat Bench Back Accessory: None Pulleys: None Success Tips START ACTION • Keep your upper body, knees and • Lie on the bench, head toward •...

  • Page 50: Seated (resisted) Abdominal Crunch

    Abdominal Exercises Seated (Resisted) Abdominal Crunch — Spinal Flexion Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Do not lift your head or • Grasp the Hand Grips in •...

  • Page 51: Ab Crunch Using Optional Ab Crunch Attachment

    Abdominal Exercises Ab Crunch — using optional Ab Crunch Attachment Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: Flat Bench Back Accessory: Ab Crunch Attachment Pulleys: Squat Platform Success Tips START ACTION • Relax your neck. • Hold the Ab Attachment against •...

  • Page 52: Leg Exercises Leg Extension

    Leg Exercises Leg Extension Muscles worked: START FINISH Quadriceps Bench Position: Leg Extension Seat Accessory: Leg Extension Pulleys: Leg Extension Success Tips START ACTION • Use slow, controlled motion—do • Sit on the Leg Extension Seat • Tighten your quads and not “kick”...

  • Page 53: Squat Using Squat Attachment

    Leg Exercises Squat — using Squat Attachment Muscles worked: START FINISH Quadriceps; Hamstrings; Gluteus Maximus; Calfs Bench Position: Folded up with Squat Attachment installed Accessory: Squat Attachment Pulleys: Squat Attachment START ACTION • Remove the bench • Slowly squat down as your Success Tips assembly knees bend.

  • Page 54: Ankle Eversion

    Leg Exercises Ankle Eversion Muscles worked: START FINISH Peroneals Bench Position: Flat Bench Forward Accessory: Foot Harness Pulleys: Chest Bar Pulleys Success Tips START ACTION • Movement should occur only at • Sit on the Bench, with one • Slowly rotate your foot the ankle—keep the rest of your side to the Power Rod outward, away from...

  • Page 55: Standing Hip Extension

    Leg Exercises Standing Hip Extension — (knee flexed) Muscles worked: START FINISH START FINISH Gluteus Maximus Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION • Keep your chest lifted, spine • Stand to one side of the •...

  • Page 56: Seated Hip Adduction

    Leg Exercises Seated Hip Adduction Muscles worked: START FINISH Adductor Longus; Gluteus Medius Bench Position: Flat Bench Back Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION • Do not cross the attached leg in • Sit sideways on the bench and •...

  • Page 57: Standing Leg Kickback

    Leg Exercises Standing Leg Kickback — Hip and Knee Extension Muscles worked: START FINISH Gluteus Maximus Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION • Keep your chest lifted, spine • Stand to one side of the •...

  • Page 58: Dorsi Flexion

    Leg Exercises Dorsi Flexion Muscles worked: START FINISH Tibia Dorsi Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION • Move only at the ankle. • Sit on the bench facing • Slowly pull the top of your toward the Power Rod foot towards you.

  • Page 59: Standing Calf Press

    Leg Exercises Standing Calf Press Muscles worked: START FINISH Soleus Bench Position: Folded Accessory: Squat Bar Pulleys: Squat Platform Success Tips START ACTION • Do not change your hip or knee • Remove the bench • Slowly press up on the position, ONLY ankle motion assembly and stand under balls of your feet as high as...

  • Page 60: Wide Squat

    Leg Exercises Wide Squat Muscles worked: START FINISH Quadriceps; Hamstrings; Gluteus Maximus Bench Position: Folded up with Squat Attachment Installed Accessory: Squat Attachment Pulleys: Squat Attachment START ACTION • Remove the bench • Slowly squat down as your Success Tips assembly.

  • Page 61: Leg Curl Knee Flexion

    Leg Exercises Leg Curl Knee Flexion Muscles worked: START FINISH Biceps Femoris, Semimembrano- sus, Semitenonosus and Gastrocne- mius Bench Position: Connected to Leg Extension Seat Accessory: Leg Extension Seat Pulleys: Base START ACTION • Face the end of the machine •...

  • Page 62: Muscle Chart

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

  • Page 63: The Bowflex Body Leanness Program

    The Bowflex ® Body Leanness Program By Ellington Darden, Ph.D. The following program was created by Dr. Ellington Darden. It contains a rigorous fitness and dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises...

  • Page 64

    WARNING! Before beginning this program consult your physician or health care professional. Show this plan and your Bowflex Ultimate 2 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.

  • Page 65

    The exercises performed on it allowed the ® participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses. The plan worked so well that it became know as The Bowflex Body Leanness Program. ®...

  • Page 66

    Measurements If you would like to measure your personal on both feet. before-and-after results, there are several Women Measure: steps you need to take. It is important that you Suprailium, triceps, and thigh. accurately perform each task, then at the end of the six-week program, repeat the process in Men Measure: the same manner.

  • Page 67

    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 68

    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.

  • Page 69

    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 70

    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 (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg).

  • Page 71

    Total Percent Body Fat If you wish to submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver, WA 98683. 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...

  • Page 72

    The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative.

  • Page 73

    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 74

    Superhydrate Your System Drinking plenty of water is essential to Don’t be surprised if you have to make the success of this program. Drinking the more than a dozen trips to the rest room, recommended amount of water can seem especially during the first week of the program.

  • Page 75

    The Eating Plan The menus in the Bowflex eating plan are You’ll always have a 300 calorie breakfast, a ® designed for maximum fat-loss effectiveness 300 calorie lunch, and a 300 calorie dinner and nutritional value. For best results, follow (women), or 500 calorie dinner (men).

  • Page 76

    The Eating Plan – US Measurements • Campbell’s Healthy Request Hearty Noncaloric beverage ® Breakfast = 300 calories Vegetable Beef, 16-oz. can (260) Men add: Choice of bagel, cereal or shake. 1/2 slice whole-wheat bread (35) 2 slices whole wheat bread (140) 1 t.

  • Page 77

    The Eating Plan – Metric Measurements* Soup (choice of one soup) Steak Dinner Breakfast = 300 calories • Healthy Choice Hearty Chicken, 420 g can 85 g lean sirloin, broiled (176) ® Choice of bagel, cereal or shake. (260), or 120 ml sweet peas, canned, no salt •...

  • Page 78

    Shopping List Quantities needed for listed items will Meat, Poultry, Fish and Entrees depend on your specific selections. Review Chicken (thin sliced), turkey (thin sliced), tuna your choices and adjust the shopping list (canned in water), sirloin steak (lean). accordingly. It may be helpful for you to Canned soup: photocopy this list each week before doing your shopping.

  • Page 79

    ® too quickly. Q. I’m afraid that I might get large, unfeminine Q. Is it possible to drink too much water? muscles from some of the Bowflex exercises you ® A. Certainly. To do so, however, you’d probably have recommend in this course. What can I do to prevent to drink four or five times as much per day as I’m...

  • Page 80

    • Your partner should not be your spouse, brother, sister, or other family member. You do not want normal Q. Why is it so important I perform the Bowflex ® exercises with a 4-second count on the lifting and interpersonal problems to interfere with the training.

  • Page 81

    9. Seated Wrist Curl you’ll be able to consume other foods than those 10. Seated Wrist Extension listed in the Bowflex® eating plan. By then, however, you should know the value of being a smart shopper Maintenance Routine 2 and a wise eater. Read labels. Compare nutritional 1.

  • Page 82

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

  • Page 83: Bowflex Ultimate ® 2 Warranty

    Warranty Information 6-Week Satisfaction Guarantee How Long Does Warranty Coverage Last? We want you to know that the Bowflex Ultimate 2 is Residential: 12 Years on machine, No-Time-Limit ® a superior product. Your satisfaction is guaranteed. If, Warranty on Power Rod units.

  • Page 85: Bowflex Ultimate ™ 2 Warranty Card

    ©2005. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies.

  • Page 86

    Representative ® • Damage due to abuse, accident, failure purchaser of the Bowflex Ultimate ® at 1-800-605-3369 or write to Bowflex to follow instructions or warnings that the Bowflex Ultimate 2 is free from Ultimate 2 at 16400 SE Nautilus Dr., ®...

  • Page 88

    (Shown with optional accessories) ©2009. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com...

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