FITNESSQUEST Leg Magic Owner's Manual page 8

JUMP START DIET
Introduction
This program is designed to "jump start" you on your way to better health
and fitness. In just 2 weeks, just 14 short days, you will begin to form habits
to help you reach your fitness goals faster and easier than ever before.
The Jump Start Diet
This 2-week menu plan is based on 1200 to 1300 calories. We have
consciously used real food and have even put in some foods often thought
of as "off limits" when trying to lose weight. The plan is nutritionally sound
and offers a variety of foods from all food categories. You may substitute one
food within a food group for another, such as a pear for an apple or
3 oz. of chicken for 3 oz. lean beef. The most important thing to remember is
to pay attention to portion sizes. When it says 1 cup, you need to
measure out 1 cup, etc.
The plan is extremely simple to follow. Simply pick one selection for each
meal as your day goes along. Note that your lunch will consist of a Lean
Cuisine® meal. This is done so that you have a realistic option to eat at
work or on the go. (If you don't find Lean Cuisine
®
grocer, other options are Healthy Choice and Weight Watchers
®
We have also built in a special treat at the end of most days. This is
because people have the biggest success when they are allowed to have
some of their favorite foods. They do not feel deprived and are not tempted
to binge. Success comes because they are able to stick with the plan, lose
weight and meet their goals without feeling like they were "on a diet". The
important thing to remember is to use only the portion size given, do not go
back for more or guess on your portion size.
If you do not wish to eat the snack after your evening meal, or feel that you
cannot limit your portion size, it can be omitted.
Foods and condiments that can be used without adding significant calories
include:
• Non-caloric beverages, this includes diet carbonated drinks
• Fat free condiments such as mustard, ketchup and vinegar
• Seasonings such as onion, garlic and herbs
• Artificial sweeteners
• Coffee, tea and herbal teas
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meals at your local
lunches.)
®
Hold both Rails and loosen
3b
Right
Rail
3a
End
Grab both
Rail Ends
here and
Lift
STEP 3
SPREADING THE UNIT OPEN
a. Grab the Left and Right Rail Ends and lift the Main
Frame Assembly to an upright position.
b. While holding the Right and Left Rail Ends
together, loosen the Locking Knob by turning
it counter-clockwise.
c. Carefully lower the Right and Left Rail Ends
to the floor.
d. Tighten the Locking Knob by turning clockwise.
4b
Groove
Handlebar
Assembly
Notch
4a
Adjustment
Knob
Support
Tube
Assembly
Locking Knob
Left
Rail
Lower both Rail
End
Ends to the floor
3c
Loosen Locking
Knob
3d
Locking Knob
STEP 4
ATTACHING THE HANDLEBAR ASSEMBLY
a. Loosen the Adjustment Knob located on the Support Tube
Assembly by turning counter-clockwise.
b. Pull the Adjustment Knob out and insert the Handlebar
Assembly making sure the holes in the Handlebar Assembly
are on the same side as the Adjustment Knob. (The Groove in
the Handlebar Assembly will be aligned with the Notch in the
Support Tube Assembly.)
Allow the Adjustment Knob to pop into one of the holes in the
Handlebar Assembly. Tighten Adjustment Knob.
Make sure the Adjustment Knob is tight before beginning
exercises.
ASSEMBLY IS NOW COMPLETE.
IMPORTANT:
Please read this owner's manual before beginning
your workout for important instructions on how
to use your Leg Magic exerciser.
®
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