Special Edition Includes: Dr.
Table of Contents Safety Precautions 3 Get To Know Your Bowflex Conquest™ Safety Warning labels 4 Get To Know Your Bowflex Conquest™ Home Gym 6 How to Use Your Bowflex Conquest™ Home Gym 7 Attaching Cables 11 Define Your Goals 12 Warm Up / Cool down Aerobic Rowing 15 15 Chest Exercises: Bench Press Chest Fly Decline Bench Press Incline Bench Press Decline Chest Fly Incline Chest Fly Resisted Punch Lying Cable Crossover 16 16 17 17 18 18 19 19 Shoulder Exercises: Rear Deltoid Rows Lateral Sho
Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word “Warning” found throughout this manual: 7! 2 . ) . ' Used to call attention to POTENTIAL hazards that could result in personal injury or loss of life. $!.'%2 Prior to using this equipment, observe the following warnings. !4 4 % . 4 ) / . )--%$)!4% !#4)/. 2%15)2%$ • R ead and understand the Owners Manual prior to using this machine. #!54)/.
Get To Know Your Bowflex Conquest™ Home Gym Warning Labels The following safety warnings are located on the Bowflex Conquest™ home gym. Please read all safety precautions and warning information prior to using your product.Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels. please call a Nautilus Representative at 1- 800-NAUTILUS (1-800-628-8458) for assistance.
Get To Know Your Bowflex Conquest™ Home Gym Warning Labels The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you do not have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain a new label. Label 1: Please make sure all users read, understand, and follow the warning labels on the home gym.
Get To Know Your Bowflex Conquest™ Home Gym Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Conquest™ home gym. Also locate and read all warning labels that are posted on the machine. It’s important to understand how to properly perform each exercise before you do so using Power Rod® Resistance.
How To Use Your Bowflex Conquest™ Home Gym Power Rod® Resistance Safety Power Rod resistance rods are made from a special When connecting the Power Rod® caps to the cable hooks and disconnecting them, do not stand so that you are looking directly over the top of the rods. Stand off to the side, so that if a rod is accidentally released, you will not be struck by it. ® composite material. Your rods are sheathed with a protective black rubber coating.
How To Use Your Bowflex Conquest™ Home Gym The Workout Bench Bowflex Conquest™ Home Gym Your Bowflex Conquest™ home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension. Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, or belts and their connections.
How To Use Your Bowflex Conquest™ Home Gym Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D-Rings on the Hand Grips to attach them to the cables. Standard Grip: Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip.
How To Use Your Bowflex Conquest™ Home Gym Using Your Leg Press Belt Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise. • With the Bowflex® seat adjusted to the “free sliding” position (spring lock seat pin unlocked), the hand grips removed, and the desired amount of resistance hooked up, sit on the seat and position the leg press belt around your hips. • Slide forward to the pulleys and place your feet through the right and left openings under the rod cables.
Attaching The Cables Lat Pull Down Cable Attaching The Lat Pull Down Cables • Extend the Lat Pull Down Cables down to the Chest Bar Pulleys and attach the ends using the Snap Hooks. Lat Pull Down Bar • Use Snap Hooks to attach the Lat Pull Down Bar to the opposite end of the Cables. Snap Hook Chest Bar Pulley Attaching The Leg Extension Cables • Extend the Leg Extension Cables up to the Chest Bar Pulleys and attach the ends using the Snap Hooks.
Define Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that you can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child.
Define Your Goals Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the guidelines below. Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides.
Define Your Goals Working Out Breathing A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. The most important part of breathing during exercise is, quite simply, that you do it. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves.
Warm Up / Cool Down Aerobic Rowing — Warm Up or Cool Down Muscles worked: Pectoralis Major; Anterior Deltoids START FINISH Bench Position: Removed, Free Sliding Seat Accessory: Leg Press Belt Pulleys: Chest Bar Success Tips • Maintain good spinal alignment. Keep chest lifted. • Bend from the hip during movement, not from the waist. • You may hold onto the Leg Press Belt to improve stability. START ACTION • Remove the Bench and place the Seat in Free Sliding position.
Chest Exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps START FINISH Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between upper arms and torso throughout motion. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench. • Keep elbows in front of shoulders.
Chest Exercises Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps START FINISH Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep knees bent, feet on floor, head back against bench. • Do not let your elbows travel behind your shoulders.
Chest Exercises Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench.
Chest Exercises Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain an upright, erect posture as your trunk rotates with the punch. • Keep knees bent and feet on floor. • Maintain good spinal alignment. START • Sit on the bench facing away from the Power Rod® unit.
Shoulder Exercises Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Keep knees bent and feet on floor. • To work one arm at a time, place nonworking hand on bench to stabilize.
Shoulder Exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet on floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. • Keep abdominals tight and maintain good spinal alignment.
Shoulder Exercises Shoulder Extension — (elbows stabilized) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout the motion. • Keep abdominals tight and maintain good spinal alignment.
Shoulder Exercises Shoulder Rotator Cuff — Internal Rotation Muscles worked: START Subscapularis FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between forearms and torso throughout exercise. • Do not rotate the spine to get additional range of motion.
Shoulder Exercises Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: Supraspinatus; Middle Deltoids; Trapezius START FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase swing arms upward or move trunk during movement. START • Sit on the bench facing Power Rod® unit.
Back Exercises Lying Lat Pulldowns Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids START FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades at the top of each rep.
Back Exercises Pulldowns — Shoulder Adduction (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips • Keep knees bent and feet flat on floor. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°.
Back Exercises Lying Lat Fly — Shoulder Adduction Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Flat Bench Back Accessory: Shoulder Cuff Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout entire motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades.
Back Exercises Seated Lat Rows — Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment. • Release your shoulder blades at the end of each rep.
Back Exercises Bent Over Row Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Removed Accessory: Squat Bar Attachment Pulleys: Squat Pulley Frame Success Tips • Keep knees bent and feet flat on floor. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment. • Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades START • Stand on platform.
Arm Exercises Triceps Pushdown — Elbow Extension Muscles worked: START Triceps FINISH Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Straddle the Seat Rail, facing the Power Rod® unit. • Grasp the Bent Lat Bar, palms facing down.
Arm Exercises French Press — Elbow Extension overhead Muscles worked: START Triceps FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion.
Arm Exercises Cross Triceps Extension Muscles worked: START Triceps FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper arm motionless and your wrists straight. • Keep your chest lifted, pinch your shoulder blades together and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Sit facing away from the Power Rod® unit.
Arm Exercises Seated Triceps Extension — Elbow Extension Muscles worked: START Triceps FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent, feet flat on the floor. • Lay your head back against the bench. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight.
Arm Exercises Seated Biceps Curl — Flexion (in supination) Muscles worked: START Biceps FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper body motionless and your wrists straight. • Keep your chest lifted, trunk muscles tight and maintain a slight arch in lower back. • Keep your spine aligned throughout movement START • Sit on the bench, facing the Power Rod® unit.
Arm Exercises Seated Wrist Extension Muscles worked: Forearms START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Move slowly and keep tension in the back of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.
Arm Exercises Reverse Curl — Elbow Flexion (in pronation) Muscles worked: Brachialis; Brachioradialis; Biceps START FINISH Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. START • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing backward.
Arm Exercises Standing Wrist Extension Muscles worked: START Forearms; Brachialis FINISH Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Move slowly and keep tension in the wrists at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. • Do not increase or decrease the bend in your elbow—perform the entire motion at your wrist. • Do not rock your body during this exercise.
Abdominal Exercises Reverse Crunch — Spinal Flexion Muscles worked: START Rectus Abdominus FINISH Bench Position: Flat Bench Back Accessory: None Pulleys: None Success Tips • Keep your upper body, knees and hips stationary. Relax your neck. • Tighten your abs before you move. • Allow exhalation up and inhalation down without exaggerating breathing. • Contract as far into the movement as possible. Lower under control. Keep abs tight during entire motion.
Abdominal Exercises Seated (Resisted) Abdominal Crunch — Spinal Flexion Muscles worked: Rectus Abdominus; Obliques START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Do not lift your head or chin—your head should follow the rib motion rather than lead it. Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set. • Move slowly to eliminate momentum.
Abdominal Exercises Trunk Rotation Muscles worked: Rectus Abdominus; Obliques; Serratus Anterior START FINISH Bench Position: Flat Bench Back Accessory: None Pulleys: Success Tips • Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back. • This exercise must be performed correctly—failure to do so could result in injury. Use only low weight Rods. • Keep all motion in your torso.
Leg Exercises Leg Extension Muscles worked: Quadriceps START FINISH Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Leg Extension: Engaged Success Tips • Use slow, controlled motion—do not “kick” into the extension. • Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward. START • Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins (see Start image above).
Leg Exercises Ankle Eversion Muscles worked: Peroneals START FINISH Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Pulleys Success Tips • Movement should occur only at the ankle—keep the rest of your body motionless. • Keep abs tight and do not lift your hips or excessively arch your back. • You should feel tension in the outside of your calf throughout the entire motion START • Sit on the Bench, with one side to the Power Rod® unit.
Leg Exercises Standing Hip Extension — (knee flexed) Muscles worked: START Gluteus Maximus FINISH Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. START • Stand to one side of the Seat Rail, facing the Power Rod® unit. • Secure the Ankle Cuff around the ankle furthest from the rail. Bend this leg approximately 90°.
Leg Exercises Standing Hip Abduction Muscles worked: Gluteus Maximus START FINISH Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • Do not bend from waist or lower back. • Keep your abs tight throughout movement. • Keep working leg straight or only very slightly bent. • Use only a small range of motion. START • Stand to one side of the Seat Rail, one side next to Power Rod® unit.
Leg Exercises Seated Hip Abduction Muscles worked: START Piriformis; Gluteus Maximus FINISH Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your spine straight and your hips level—do not raise your hips during motion. • Use only a small range of motion. • Keep your hips motionless throughout this exercise. START • Sit sideways on the bench and attach an Ankle Cuff to the ankle farthest from the Power Rod® unit.
Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Posterior Deltoid Infraspinatus Teres Major Flexor Digitorum Superficials Triceps Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibia
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 listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr. Darden’s Study.
Introduction The Bowflex® Body Leanness Program This program is scientifically designed for maximal fat loss over six weeks. It is important that you practice every aspect of the plan to achieve optimum results. The program separates into three two-week stages. During each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex Conquest™ home gym.
A Personal Guarantee From Dr. Ellington Darden Dear Bowflex ® Enthusiast, I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss faster than any plan I’ve ever tested. The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same program averaged a reduction of 16.96 pounds (7.69 kg).
Measurements If you would like to measure your personal before-andafter 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. Women Measure: Suprailium, triceps, and thigh. Men Measure: Chest, abdomen, and thigh. Body Weight: Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams.
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. Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone measure you.
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. The jaws exert constant tension at the point of contact with the skin.
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. Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations.
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). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg). After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg).
Your Results Summary Sheet Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences.
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. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete.
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 carbohydraterich, descending-calorie eating plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan: Approximately 60 percent of the daily calories should be from carbohydrates.
Superhydrate Your System Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sport bottle or similar item with you throughout the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached. Superhydration aids fat loss in a number of ways. First, the kidneys are unable to function without adequate water.
The Eating Plan The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But as you probably realize the products are sometimes changed or discontinued. If a listed item is not available in your area, you’ll need to substitute a similar product.
The Eating Plan - US Measurements Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 1.5 oz. (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4 1/2 C.
The Eating Plan - Metric Measurements* Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories.
Shopping List Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread, Promise Ultra® Vegetable Oil Spread, Italian fat-free dressing, Dijon mustard, safflower oil, noncaloric beverages (tea, decaffeinated coffee, diet soft drinks, water).
Q&A Q. I often get headaches when I eat only 1000 calories a day. What should I do? A. Your headaches may be caused by going longer than three hours between meals or snacks. Try spacing your meals and snacks where there are fewer hours between them. Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days. If this is the case with you, you might want to ease off the coffee more gradually. Q. I don’t like red meat.
Q&A Under no circumstances could 99.99 percent of American women develop excessively large muscles. Progressive resistance exercise such as Bowflex® home gym will make your muscles larger—but not excessively large—and larger muscles will make your body firmer and more shapely. Q. W hy is it so important I perform the Bowflex® exercises with a 4-second count on the lifting and lowering? A.
Q&A Keep your superhydration schedule at the highest level. In other words, sip 1 5/8 gallons (6.2 l) of ice-cold water each day. Continue your Bowflex® exercise routine at the highest level. Perform the same 10 exercises three times per week. Try to get as strong as you can in each exercise, while always focusing on the 4second count in both lifting and lowering. Q. I ’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight? A.
Exercise Log Please feel free to make copies of this chart to continue your exercise log.
Limited Warranty (Keep For Your Records) We want you to know that the Bowflex Conquest® home gym is a superior product. Your satisfaction is guaranteed. Refunds may be denied or delayed if these instructions are not completely followed. If, for any reason, you are not 100% satisfied with your Bowflex Conquest® home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling.
Bowflex Conquest™ Home Gym Warranty Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice Name: Address: Apt. #: City: State: Phone number: ( ) - Zip: EXT.
What Is Covered • Damage due to normal wear and tear. Nautilus, Inc. warrants to the original purchaser of this Bowflex® product that the equipment is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser. Tampering with the unit will void the warranty.
Important Contact Numbers If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. OFFICES IN THE UNITED STATES: E-mail: customerservice@nautilus.com • TECHNICAL/CUSTOMER SERVICE Nautilus, Inc. World Headquarters 16400 SE Nautilus Drive Vancouver, Washington, USA 98683 Phone: 800-NAUTILUS (800-628-8458) Email: customerservice@nautilus.
©2007 Nautilus Inc. All rights reserved. Nautilus, Inc. World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA, USA 98683. Bowflex, Bowflex Conquest, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc.
