& Fitness Guide BOWFLEX ® ® Owner’s Manual Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program Special Edition Includes: Dr.
Table of Contents Getting To Know Your Machine Using Your Machine About Your Bowflex Attachments Safety Defining Your Goals Exercising Properly 1 2 8 9 10 12 The Workouts: The 20 Minute Better Body Workout Advanced General Conditioning 20 Minute Upper / Lower Body Body Building Circuit Training Anaerobic / Cardiovascular True Aerobic Circuit Training Strength Training 13 13 14 15 16 17 18 Chest Exercises: Bench Press Chest Fly Incline Bench Press Decline Bench Press Resisted Punch Lying Cable Crossover
Getting To Know Your Machine CONGRATULATIONS on your commitment to fitness! By choosing Bowflex to be your partner, you’ve chosen a machine that can deliver on its promises! The resistance and aerobic training that can be performed on the Bowflex is unmatched by any other single piece of home fitness equipment available.
Using Your Machine Power Rod® Resistance Power Rods are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the rod cap. Adjusting And Understanding The Resistance The Bowflex Ultimate comes with 310 pounds of resistance (one pair of 5-pound rods, two pairs of 10pound rods, one pair of 30-pound rods, and two pairs of 50-pound rods).
Using Your Machine The Workout Bench Your Bowflex has four different bench positions. To adjust the bench, simply locate the spring lock pin on the side of the seat. Pull out pin to release seat, then slide it to the desired position. Pull out pin, give it half a turn, and release to place it in a “free sliding” position for exercises such as rowing. Quick Release Bench: The long portion of your bench attaches to and releases from the seat portion very easily.
Using Your Machine Using the Bowflex Hand Grips Using the Bowflex Leg Press Belt The Bowflex hand grips can be used as regular grips, hand cuffs or ankle cuffs. The Leg Press Belt is used exclusively for the Leg Press and the Seated Hamstring Curl exercises. Regular Grip: Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip.
Using Your Machine Using the Bowflex Adjustable Pulley System Using the Bowflex Low Pulley/Squat Station Using the Bowflex adjustable pulley system is as easy as pulling a pin and expanding the pulley out. Connect the low pulley/squat station with the squat cables. Pulley knobs are spring-loaded and are located on the back of the adjustable pulley system. To extend the pulley, simply twist the knob a couple of turns to the left, then pull out.
Using Your Machine Using the Bowflex Leg Extension/Leg Curl Attachment The Bowflex leg extension/leg curl attachment is a gymquality attachment that helps you develop strong, muscular legs. Build back and shoulder muscles quickly with this integrated lat tower. It is easy to set up and can get you on track in no time at all. To attach the tower, remove all Power Rod resistance. Be certain the lat bar is secured to the lat bar rests.
Using Your Machine Folding & Moving Your Bowflex Folding and moving your Bowflex is easy. Follow the simple steps below to fold your Bowflex. Once it’s folded, simply tilt the machine back on its transport wheels and roll it to any location 1 2 3 4 5 6 1. Remove the leg attachment from the Bowflex, if attached. 2. Lock the seat and bench into place using the spring lock seat pin. 3. Hook cables into cable storage loops. 4. Bind the Power Rods® with the rod binding strap. 5.
About Your Bowflex Attachments The Bowflex Leg Extension / Leg Curl Attachment The Adjustable Pulley System This attachment is designed to add more effectiveness to all exercise routines where “leg work” is required. This attachment is specifically designed to enhance the bench press and shoulder press exercises by changing the angle of resistance. The attachment is mounted on the rear of the machine and serves to widen the angle of resistance to create a more effective exercise.
WARNING! Before beginning any exercise program consult your physician or health care professional. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult your physician. For Your Safety Please Follow These Instructions • Keep your body weight centered on the machine, bench, or standing platform while exercising.
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. MUSCLE STRENGTH is the maximum force 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.
Defining Your Goals Reaching Your Goals To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently. The workout routines found in this manual are professionally designed and written to target specific fitness goals.
Exercising Properly 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. A good pre-workout mental routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal. The most important part of breathing during exercise is, quite simply, that you do it.
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. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating.
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. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate.
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. Rest 30-60 seconds between each set and exercise.
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). One circuit equals one set of each exercise.
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.
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. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs. and decrease your reps to 5.
Chest Exercises BENCH PRESS — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements.
Chest Exercises INCLINE BENCH PRESS — Shoulder Horizontal Adduction (with elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.
Chest Exercises DECLINE BENCH PRESS - Shoulder Horizontal Adduction (with elbow extension) Muscles worked: The entire chest muscle (pectoralis major) is emphasized. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arms. Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements.
Chest Exercises LYING CABLE CROSSOVER — Shoulder extension/adduction (elbow stabilized near extension) Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion. Motion: • Move your hands in an arc upward angling toward midline and then downward toward the opposite leg.
Shoulder Exercises SEATED SHOULDER PRESS — Shoulder Abduction (with elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms.
Shoulder Exercises REAR DELTOID ROWS — Shoulder Horizontal Abduction (with elbow flexion) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids, the posterior rotator cuff, upper lat and teres major) as well as the trapezius and rhomboids. Pulley position: Wide or narrow. Starting Position: • Sit on the bench facing the Power Rods, knees bent and your feet on the platform.
Shoulder Exercises SEATED LATERAL SHOULDER RAISE Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles. — Shoulder Abduction (elbow stabilized) Key points: • DO NOT swing the arms upward or move the trunk during the motion. Pulley position: Narrow. Starting position: • Sit on the bench facing the Power Rods, knees bent and your feet on the platform.
Shoulder Exercises SCAPULAR DEPRESSION Muscles worked: This exercise involves your lower trapezius muscles, and latissimus dorsi muscles. Both act as stabilizers and movers of your shoulder blades. This motion of scapula depression is very important in posture as well as when using the arms to raise from a chair. It is also involved in overhead pulling exercises. Pulley position: Wide or narrow.
Shoulder Exercises SHOULDER ROTATOR CUFF — External Rotation Muscles worked: This exercise emphasizes the rear portion of the rotator cuff (infraspinatus and teres minor muscles). This area generally gets very weak as we age and needs to be addressed by almost everyone. Pulley position: Wide or narrow. Starting position: • Sit on the bench with one side toward the Power Rods. Maintain good spinal alignment.
Shoulder Exercises SHOULDER SHRUG — Scapular Elevation Key points: • Do not bend the neck backward or forward while raising the shoulders. • Do not slouch upon lowering the shoulders • Keep the spine in erect alignment throughout the entire motion. • Make sure both shoulders raise evenly. Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Pulley position: Narrow or wide. Starting position: • Stand on the platform facing the Power Rods.
Shoulder Exercises LYING FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Optional motions: • Bilateral movement – both arms raising at the same time. • Unilateral movement – performing all reps with one arm before moving to the next. • Alternating – performing one rep on one side and then the next rep on the other side.
Shoulder Exercises MILITARY PRESS Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids and the front part of the middle deltoids), the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms. Key points: • Keep the abdominals tight throughout the entire motion. • Maintain good spinal alignment. • Do not let the arch increase in the lower back while pressing up. Pulley position: Low pulleys only.
Back Exercises LYING SHOULDER PULLOVER — Shoulder Extension (elbow stabilized) Muscles worked: This exercise emphasizes the upper back (the latissimus dorsi, teres major, and rear deltoid muscles). It also involves the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are involved in maintaining the elbow position and also help with shoulder motion. Pulley position: Narrow.
Back Exercises NARROW PULLDOWNS — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows. Pulley position: Lat tower. Starting position: • Attach a single handle to each cable.
Back Exercises LYING NARROW LAT PULLDOWNS Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. Pulley position: Narrow only. Starting position: • Lie on your back on the bench, head toward the Power Rods. Your buttocks will eventually be off the end of the bench. • Slip your arms through the handles and slide the cuff just past your elbows and tighten cuffs.
Back Exercises SEATED LAT ROWS — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. The biceps muscles on the front of the upper arms are also involved in this movement. Pulley position: Narrow only. Starting position: • Sit on the bench facing the Power Rods. • Grab handles with palms facing each other.
Back Exercises REVERSE GRIP PULLDOWNS — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows. Pulley position: Lat tower. Starting position: • Facing the Power Rods, grasp the bar with an underhand grip, approximately shoulder width.
Back Exercises STIFF-ARM PULLDOWN — Shoulder Extension (elbow stabilized near extension) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved. Pulley position: Lat tower.
Arm Exercises FRENCH PRESS — Elbow Extension Overhead Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Sit on the bench facing away from the Power Rods. Bend the knees and place your feet flat on the floor. • Reach behind and grasp the handles, palms facing each other (or angled upward).
Arm Exercises LYING 45 DEGREE TRICEPS EXTENSION Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Lie on your back with your head toward the Power Rods, knees bent and your feet flat on the floor. • Reach overhead and grasp the handles, palms facing toward the ceiling. • Keeping your elbows bent, bring your upper arms to the front, angled approximately 45 degrees from the front of your torso and maintain.
Arm Exercises “ROPE” PUSHDOWNS — Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion. Pulley position: Lat tower. Starting position: • Remove the bench, straddle the rail and stand on the platform facing the Power Rods.
Arm Exercises CROSS TRICEPS EXTENSION Muscles worked: This exercise develops the triceps muscle located on the back of the upper arms. Pulley position: Wide only. Starting position: • Seated in the 45 degree position, reach across and straight behind your body, grasp a handle, and bend your elbow until your hand is near your chest. • Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arm to the front.
Arm Exercises SEATED TRICEPS EXTENSION — Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing toward the floor.
Arm Exercises SEATED BICEPS CURL — Elbow Flexion (in supination) Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis. Key points: • Do not rock the upper body while bending your elbow. • Keep wrist straight. • Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back. Pulley position: Narrow.
Arm Exercises STANDING WRIST EXTENSION Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your elbow flexors, located on the front part of your upper arms. Pulley position: Narrow. Starting position: • Remove the bench and stand on the platform facing the Power Rods. • Bend down and grasp the handles with your palms facing down. • Stand with your upper arms by your sides.
Arm Exercises STANDING WRIST CURL Muscles worked: This exercise emphasizes the front part of your forearms as well as increases the strength of your grip. It also isometrically challenges your elbow flexors, located on the front part of your upper arms. Pulley position: Narrow. Starting position: • Remove the bench and stand on the platform facing the Power Rods. • Bend down and grasp the handles with your palms facing forward. • Stand with your upper arms and elbows by your sides.
Arm Exercises LYING BICEPS CURL — Elbow Flexion (in supination) Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis. Pulley position: Wide or narrow (wide will work ideally for most people due to the angle created in the arm (carrying angle) in the palm forward (supinated position).
Arm Exercises BARBELL CURLS — Elbow Flexion (in supination) Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows. The brachialis and brachioradialis are also involved. Key points: • Keep elbows from moving forward and backward. • Keep knees slightly bent. Pulley position: Low pulley. Starting position: • Remove the bench and stand on the platform facing away from the Power Rods.
Abdominal Exercises SEATED (RESISTED) ABDOMINAL CRUNCH Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Pulley position: Wide or narrow. Starting position: • While seated in the 45 degree position, spread the cuffs from the handles and put the arms through, positioning each cuff around the front of the respective shoulder.
Abdominal Exercises REVERSE CRUNCH — Spinal Flexion Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Pulley position: None. Starting position: • With the bench in the flat position, lie on your back with your head toward the Power Rods. • Bend your knees fully. • The amount of bend at the hips based on desired difficulty. Beginners should be fully bent, bringing the legs near the abs.
Abdominal Exercises TRUNK ROTATION Muscles worked: This exercise involves most of the trunk and deep spinal muscles. It does not “spot reduce” or eliminate “love handles.” It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper erect alignment. Pulley position: Narrow. Starting position: • Sitting sideways on the bench with one side facing the Power Rods, grasp the handle closest to you with both hands.
Leg Exercises LEG EXTENSION Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities. Pulley position: Leg extension/ Leg curl attachment.
Leg Exercises THE SQUAT — Knee Extension, Hip Extension, Ankle Plantarflexion Muscles worked: Although the squat is often considered a total body exercise, the glutes, adductors, hamstrings and quads are primary movers and the spinal erectors are key to stabilization. Pulley position: Low pulley. Starting position: • Remove the back support and place the seat in free sliding position. • Use the bar harness to adjust strap length allowing tension at the appropriate depth. This will require experimentation.
Leg Exercises LYING (PRONE) LEG CURL — Knee flexion Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) on the back of the thigh as well as the back of the calf (gastrocnemius). Pulley position: Narrow. Starting position: • Seated on the flat bench, attach the cuffs to the respective ankles. • Turn and lie on your stomach with your head facing away from the Power Rods. The cables will cross.
Leg Exercises STANDING HIP FLEXION — With knee flexion Muscles worked: This exercise primarily develops and strengthens the muscles on the front of your hips (iliopsoas and rectus femoris) that are primarily responsible for bending or flexing your hips. Pulley position: Narrow. Starting position: • Remove the bench. • Stand on the base platform, facing away from the Power Rods, on one side of the bench. • Secure the cuff around the leg farthest from the rail, just above or just below the knee.
Leg Exercises LYING LEG EXTENSION — Knee Flexion with Hip Flexion Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints. Key points: • Keep your upper thigh motionless throughout the exercise. • Keep your spine in good posture with your chest lifted, abs tight and a very slight arch in your lower back. Pulley position: Narrow.
Leg Exercises STANDING LEG KICKBACK — Hip extension and knee extension Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction.” Do not do this exercise because you believe it will remove fat from this area — do it to strengthen and build these muscles. Motion: • Extend your entire leg backward, straightening the knee.
Leg Exercises STANDING HIP ABDUCTION Muscles worked: This exercise will not burn off fat from your hips or outer thigh! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips (gluteus medius), especially on the standing/support side. Use light resistance and controlled range of motion on this exercise. You may also think of this exercise as a tool for challenging your ability to stabilize your hip on the supportive leg.
Leg Exercises SEATED HIP ABDUCTION Muscles worked: This exercise will not burn off fat from your outer thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips, which in the seated (hip flexed) position includes the piriformis and gluteus maximus. Pulley position: Wide. Starting position: • Sit with one side near the Power Rods, and attach a handle/strap to the ankle farthest from the machine.
Leg Exercises ANKLE EVERSION Muscles worked: This exercise strengthens and develops the muscles on the outside of your lower legs (peroneals). These muscles are essential for standing balance and lateral agility of the ankle. Key points: • The only movement that occurs is at the ankle, keep the rest of your body/leg motionless. • You should feel tension in the outside of your calf throughout the entire motion. Pulley position: Narrow.
Leg Exercises STIFF-LEG DEADLIFT – Hip extension Muscles worked: This exercise emphasizes and develops the hamstrings and glutes, while requiring the spinal erectors to stabilize. Pulley position: Low pulley Starting position: • Remove the bench and stand on the platform facing the Power Rods. • Grasp the bar with an overhand grip approximately shoulder width. • The bar harness may have to be adjusted to insure that there is enough movement in the cable to complete the range of motion.
Fast Fat Loss Now! 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.
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.
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 per man. Women on the same program averaged a reduction of 16.96 pounds. Best of all, these dramatic results were achieved — not in six months — but in only six weeks! That’s right.
Measurements If you would like to measure your personal before-and-after 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. Body Weight: Remove clothing and shoes and record your weight to the nearest quarter pound. Be sure to use the same scale when weighing yourself at the end of the six-week program. For the most accurate recordings, weigh yourself nude in the morning.
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 and measures 30% fat, which amounts to 60 pounds. Thus, his lean-body mass is 70% or 140 pounds. After the program, Joe weighs 180 pounds and is 20% fat, which equals 36 pounds. His lean body mass is 80%, or 144 pounds.
Your Results Your Results Summary Sheet Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions on page 57 for measuring the circumferences. Measurements Before After Difference Right Arm Left Arm 2” Above Navel Navel 2” Below Navel Hips Right Thigh Left Thigh Total Percent Body Fat If you wish to send in your results to Bowflex, please send to: Bowflex Results, 1400 N.E. 136th Ave., Vancouver, WA. 98684.
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 carbohydrate-rich, 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 sports 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 Breakfast = 300 calories. Choice of bagel, cereal or shake. Lunch = 300 calories. Choice of one of three meals: Bagel 1 plain bagel, Sarah Lee (frozen) (210) 3/4 ounce light cream cheese (45) 1/2 cup orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea.
The Eating Plan Dinner = 500 or 300 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. Chicken (thin sliced), turkey (thin sliced), tuna (canned in water), sirloin steak (lean). Canned soup: Staples Healthy Choice Turkey Vegetable, Campbell’s Healthy Request Hearty Chicken Rice.
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. A. 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.
Q&A Q. Why is it so important I perform the Bowflex exercises with a 4-second count on the lifting and lowering? A. Because a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement. The more completely each involved muscle fiber works simply means you’ll get better muscle-building results. Q. I’m confused about how to breathe during each Bowflex exercise? A.
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.
Exercise Log Please feel free to make copies of this chart to continue your exercise log.
Muscle Chart Sternocleidomastoid Trapezious 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 Adductor Longus Rectus Femoris Iliotibial Tract Vastus Lateralis Gracilis Vastus Medialis
® BOWFLEX ® BOWFLEX FITNESS ® This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex or any instructions found in this manual please call 1-800-269-3539 for assistance. ©2001 Direct Focus, Inc., 1400 NE 136th Ave. Vancouver, WA, 98684. U.S. Patent numbers 4620704, 4725057, and 4756527. Other foreign and domestic patents pending. Bowflex and the Bowflex logo are registered trademarks of Direct Focus, Inc.