Bowflex 003-3211-120108A Benutzerhandbuch
Q&a
• Your partner should not be your spouse,
brother, sister, or other family member.
You do not want normal interpersonal
problems to interfere with the training.
You do not want normal interpersonal
problems to interfere with the training.
Q. Why won’t you allow me to do aerobic dancing on my
off-days to speed up the loss of body fat?
A. Because doing so doesn’t speed up fat loss. Aerobic
dancing – and other activities such as running,
swimming, cycling, stair-stepping, and racquetball –
do not contribute significantly to the fat-loss process.
In fact, when added to proper strength training they
can actually retard the reduction of fat.
Fat loss is retarded in two ways. Too much repetitive
activity prevents maximum muscle building by using
up your recover ability. A well-rested recover ability
is necessary for muscle growth. Too much activity,
especially if you are on a reduced-calorie diet,
causes you to get the blahs and quickly lose your
enthusiasm. If this happens, you’re sure to break
your diet.
swimming, cycling, stair-stepping, and racquetball –
do not contribute significantly to the fat-loss process.
In fact, when added to proper strength training they
can actually retard the reduction of fat.
Fat loss is retarded in two ways. Too much repetitive
activity prevents maximum muscle building by using
up your recover ability. A well-rested recover ability
is necessary for muscle growth. Too much activity,
especially if you are on a reduced-calorie diet,
causes you to get the blahs and quickly lose your
enthusiasm. If this happens, you’re sure to break
your diet.
The primary purpose of this program is to lose fat in
the most effective and most efficient manner. Fat loss
is prioritized and maximized by building muscle at the
same time. The muscle-building process is optimized
by a well-rested recovery ability, which necessitates
keeping your strenuous and moderately strenuous
activities to a bare minimum.
Once you get your body fat to a low level, you can add
other activities – and I encourage you to do
so – to your weekly fitness schedule. For now, follow
the plan exactly as directed.
is prioritized and maximized by building muscle at the
same time. The muscle-building process is optimized
by a well-rested recovery ability, which necessitates
keeping your strenuous and moderately strenuous
activities to a bare minimum.
Once you get your body fat to a low level, you can add
other activities – and I encourage you to do
so – to your weekly fitness schedule. For now, follow
the plan exactly as directed.
Q. What happens after six weeks? How do I continue
the program if I need to lose more weight?
A. You should repeat the program for as long as it takes
you to reach your goal. For example, it took Barry
Ozer three six-week sessions (18 weeks) to lose all
of his excessive fat, which amounted to 75 pounds
(34 kg). There are, however, a few guidelines and
modifications to apply.
Repeat the eating plan exactly as before: Men, go
back to 1500 calories a day for two weeks. Women,
go back to 1200 calories a day for two weeks. Then,
descend your calories in the same manner.
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
Ozer three six-week sessions (18 weeks) to lose all
of his excessive fat, which amounted to 75 pounds
(34 kg). There are, however, a few guidelines and
modifications to apply.
Repeat the eating plan exactly as before: Men, go
back to 1500 calories a day for two weeks. Women,
go back to 1200 calories a day for two weeks. Then,
descend your calories in the same manner.
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
4-second count in both lifting and lowering.
times per week. Try to get as strong as you can
in each exercise, while always focusing on the
4-second 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. 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:
need to make to your current practices:
Adhere to a carbohydrate-rich, moderate-calorie
eating plan
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
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
Owner’s Manual
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Owner’s Manual
63