Owner's Manual

26
Q & A
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 (3.8 l) 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.
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 Hip Abduction
2. Seated Hip Adduction
3. Seated Straight Leg Calf Raise
4. Chest Fly
5. Incline Bench Press
6. Shoulder Pullover
7. Shoulder Shrug
8. Standing Biceps Curl
9. Seated Wrist Curl
10. Seated Wrist Extension
Maintenance Routine 2
1. Leg Curl
2. Leg Extension
3. Standing Lateral Shoulder Raise
4. Seated Shoulder Press
5. Rear Deltoid Row
6. Decline Press
7. Reverse Curl
8. Seated Triceps Extension
9. Low Back Extension
10. Abdominal Crunch
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.