Bowflex 003-3211-120108A Benutzerhandbuch

Q&a

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

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.

Now is the time to introduce more variety to your 
routines by adding some new exercises while 
removing some old ones. Following 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

®

 home gym 

exercising, healthy eating, and superhydrating –  
and your accomplishments may well exceed  
your goals.

Owner’s Manual

Owner’s Manual