For you to get the best possible results, you must be willing to exercise very intensely on the Bowflex machine and adhere to a strict eating plan. Only he or she can determine if this course is appropriate for your particular age and condition. If you Page 59 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 the best way to determine your success. Page 60 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 61 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. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.
Page 63 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. Page 64 Optional Picture Taking Pictures can be the most exciting evaluation 4 Stand relaxed for three pictures, front, you can do.
The numbers and the tape mea- right side, and back. Do not try to suck surements are great, but actually seeing differ- in your stomach. Vancouver, WA. Please include your name, address, and phone number. Submissions may be selected for use in promotional marketing materials. Page 68 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. Drinking the water each day on the following superhydra- recommended amount of water can seem like tion schedule: a challenge at first. Page 70 The Eating Plan The menus in the Bowflex eating plan are The eating plan for the next six weeks designed for maximum fat-loss effectiveness descends: and nutritional value.
For best results, follow them exactly. Choice of bagel, cereal or Choice of one of three meals: shake. Review your Chicken thin sliced , Turkey thin sliced , Tuna choices and adjust the shopping list according- canned in water , Sirloin steak lean.
I often get headaches when I Q. Is it possible to drink too eat only calories a day. What should I do? Page 75 RD for appropriate recommendations.
Page 76 In fact, when added to proper strength training they can actually retard Continue your Bowflex exercise routine at the the reduction of fat. Perform the same 10 exercises three times per week.
Try to get as strong as you Fat loss is retarded in two ways. There are Q. What do I do and strength-building routines. First, for to maintain my new body maintenance, you do not have to increase the resistance each week or so. Page 78 Exercise Log Please feel free to make copies of this chart to continue your exercise log. Patent numbers , , and Other foreign and domestic patents pending. Bowflex and the Bowflex logo are registered trademarks of Nautilus, Inc. This manual is also suitable for: Powerpro Xtl.
Print page 1 Print document 80 pages. Rename the bookmark. Delete bookmark? Cancel Delete. Delete from my manuals? Sign In OR. Don't have an account? Sign up! Restore password. Standard Position is the way it came, approximately the same width as the U-Bar that was previously attached to your Power Pro.
Extended Position for enhancing your chest and shoulder exercises. To extend your bar, simply un Depending on the machine and accessories you ordered, this Assembly Instructions attachment may or may not be included. Step 2: Place the cross bar so the curved ends are facing downward and they rest on the bottom of the pulley frame. Tighten Wing Nuts onto end of bolts and tighten Slide upper half onto lower half. Page 21 Replace Bench. Do this on both sides. Hook up the 30 pound Power Rods on each side at this time.
Page Squat Attachment Cable Ends. Caution: Be sure to remove Squat Plate before folding and transporting the Bowflex. Keep back flat - do not arch. Lift with your legs not Keep your knees bent and head up. Keep your knees bent and your head up. Page 24 Installing the Foot Harness Bowflex has specially designed a Foot Harness which securely holds your foot to the Pulley Frame while you row vigorously to obtain your maximum aerobic workout.
Just strap foot to the Pulley Frame with the straps located underneath the foot. Secure them tightly so there is no gapping space between the Pulley Frame and your foot. Page 25 Pull it through the Ring and fold excess back and attach with velcro. Assembling Your Bowflex T-Bar Your t-bar was shipped fully assembled with the metal bar resting in the loops of the nylon strap.
If, however, the bar and the nylon strap separated during shipping, follow these instructions for reassembly. To expand your Bowflex from lbs. Page 27 The Nautilus Group. The Nautilus Group, Inc. Print page 1 Print document 28 pages. Rename the bookmark.
Delete bookmark? Cancel Delete. Delete from my manuals? Sign In OR. Don't have an account? Sign up! Restore password.
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