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9
10
5
6
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Clip pin
5-3: Insert the Handle Bars (#10)
into the front of Arm Bar (#9)
and make sure that the clip pin
(spring balls) on the Handle Bars
have been pierced through arm
bar holes
5-1: Attach Roller Bracket
Assembly (#6) to Core Support
Column (Center Post Spring)
(#5) and adjust it to your
preferable position
5-2: Fix Roller Bracket
Assembly with Core Support
Column (Center Post Spring)
by Pin (#36)
ASSEMBLY IS
COMPLETED!
STEP 5
EASY 6-STEP ASSEMBLY
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3
6-1: Screw in Spring Pin (#41) in the
front of the Bottom Main Frame (#3)
To lock the seat and prevent any
rotation simply give the Spring Pin
(#41) a slight turn or twist in the
opposite direction and it will lock
itself into the seat.
To unlock the seat simply pull down
on the Spring Pin (#41) and give a
slight turn or twist to enable rotation
of the seat.
STEP 6
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The AB-DOer
®
Twist™ 4-Week Healthy Eating Plan
Want to kick-start your weight loss right now? Then this 4-Week Healthy
Eating Plan is your meal ticket to success. Using the foods on your suggested
shopping list, follow this meal plan for the first month of your program; after
the first month, add in a few more calories to maintain your healthy weight.
Here’s how it breaks down:
• Each day, choose one meal each from the Breakfast, Lunch and Dinner lists.
• Each day, choose 1-3 snacks from the Snack list.
• Plan to eat a meal or snack every 3-4 hours during the day.
• On days when you don’t have an after-dinner snack, wait 30 minutes.
If you’re still legitimately hungry, add an Extra into your plan. They are
indicated in your sample schedule with a “*Refer to Snacks listed*”.
• Add the calories together and make sure they total between 1200-1400
a day.
• For optimal four-week fat-loss, eat starchy carbs (bread, tortilla, rice, potato)
before 3 PM and stick to veggies and occasional small fruits after that.
• Drink at least 1/2 gallon (8-12 glasses) of water a day.
• If you don’t like a particular item in a suggested meal, sub it with something
from the same food genre. For example: you hate celery. Have sliced raw
red peppers instead. Beef is not your friend? Sub in pork or shrimp.
• The Sample 4-Week Healthy Eating Plan Schedule is only an example.
You may change items around as you wish, so long as your calorie total
stays between 1200-1400 a day.
This eating plan was created for an average women’s body
size, for men, the eating plan would need to be adjusted
accordingly for their body type.
Food preparation notes:
• Cook all your egg whites and pan-seared items in a non-stick skillet
coated with non-fat cooking spray.
• Cook all vegetables in a steamer or eat them raw.
• Unless otherwise specified, make your rice, oatmeal, smoothies
and other need-to-prepare dishes with water, not milk or juice.
• Cook in bulk and portion your food out in baggies or containers for
convenience.
Calorie Control
Meal
Breakfast
Snack
Lunch
Snack
Dinner
Time
7 AM
10 AM
1 PM
4 PM
7PM
Each day, eat between 1200-1500 calories. Don’t go below 1200 calories a day, or you risk body rebellion!
Your body perceives this caloric deficit as ‘starvation,’ and immediately goes into calorie hoarding mode,
storing any and all calories you take in as fat, even the good ones! This is exactly the opposite of what you’re
trying to do. To encourage your body to release fat as fuel and elevate your metabolism, eat each of your
meals and snacks at regular intervals throughout the day. Generally you’ll eat something every 3-4 hours.
Here’s how an eating schedule might look on any given day:
Fast Fact:
Some days you might be hungrier than
others; this is fine. Hunger is a sign that
your metabolism is working! Have another
snack between meals or add a little more
to your plate during meal times without
going overboard. Remember: you want to
create a caloric deficit, but not so much
that you shut down your system.
Beyond Four Weeks
Remember: this 4-Week Healthy Eating
Plan is only to be used for your first
month to kick-start your fat-loss process.
After four weeks, incorporate 100-200
calories more into your daily plan, bringing
your calorie totals to between 1400-1500
calories. This will encourage lasting,
effective fat loss of 1-2 pounds a week
while giving your body the fuel it needs to
train hard and be fit.
4-WEEK HEALTHY EATING PLAN
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