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Bowflex Xceed Plus, Owner'S Manual

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Bowflex

®

 Body Leanness Program

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.  
Darden

’

s Study.

FAST FAT LOSS

NOW!

Summary of Contents for Xceed Plus

Page 1: ...WWW BOWFLEX COM The Bowflex Xceed Plus Home Gym Owner s Manual and Fitness Guide PN 001 6906 Rev C 06 12 2007...

Page 2: ...Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Xceed Plus home gym Also locate and read all warning labels that are posted on th...

Page 3: ...ns w Bent Lat Bar 31 Narrow Pulldowns w Hand Grips 31 Bent Over Row 32 Crossover Bent Over Row 32 Seated Lat Rows 33 Crossover Seated Lat Rows 33 Standing Low Back Extension 34 Reverse Grip Pulldowns...

Page 4: ...244 cm long x 78 198 cm wide Number of Exercises Over 60 Power Rod Resistance 310 lbs 141 kg Power Rod Upgradability 410 lbs 186 kg User Weight Limit 300 lbs 136 kg Meets EN957 1 Class H EN957 2 Class...

Page 5: ...Caution Do not wear loose clothing or jewelry Set up and operate this machine on a solid level surface This machine is for Consumer use only Do not use additional means to increase the resistance lift...

Page 6: ...rcise machine Please read all safety precautions and warning information prior to using your product Be sure to replace any warning label if damaged illegible or missing If you need replacement labels...

Page 7: ...628 8458 to obtain a new label Label 1 Please make sure all users read understand and follow the warning labels on the home gym See Figure 1 for general use safety label Location The warning label in...

Page 8: ...Getting to Know Your Machine Power Rod Resistance Rods Rod Hook Upper Lat Tower Seat Back Pad Seat Base Frame Platform Rod Caps Cable Hand Grip Rod Box Lower Pulley Squat Station Center Cross Bar Leg...

Page 9: ...le rods up to one cable bend the closest rod toward the cable and place the cable hook through that rod cap You can then hook up the next closest rod through the same cable hook Hooking up the closest...

Page 10: ...ity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired It is the sole responsibility of the owner to ensure that regular maintenance is per...

Page 11: ...the cables and pulleys in a variety of ways to perform the exercises Refer to the illustrations below for proper cable routing How to Use Your Machine Position One Standard Position most common Activ...

Page 12: ...o fit securely over the arch of your foot For this grip insert your foot through the cuff until it is around the arch of your instep and tighten the cuff around your heel to secure the grip Lat Pulldo...

Page 13: ...your sport is to train for power using the correct joint movements as described in this manual Then practice the skill associated with your sport learning to apply this newly achieved power Body Compo...

Page 14: ...le groups that need the most training Remember your cardiovascular component Any fitness program must contain a cardiovascular fitness component to be complete So complement your resistance training w...

Page 15: ...is the cool down Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group but continues to circulate at a decreasing rate Remember to gradually move your...

Page 16: ...n bored it is time to change your program You can increase your training with this split system routine that works opposing muscle groups on different days To do this you ll increase your resistance w...

Page 17: ...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 deteriorat...

Page 18: ...ment as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fa...

Page 19: ...unds of Circuit 1 add one round of Circuit 2 Add additional rounds of Circuit 2 as your fitness level increases Repeat process with Circuit 3 Do not let your heart rate exceed 220 minus your resting h...

Page 20: ...Add additional rounds of Circuit 2 as your fitness level increases Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect techni...

Page 21: ...you move cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at an...

Page 22: ...angle between upper arms and torso throughout exercise Limit range of motion so elbows do not travel behind shoulders Keep shoulder blades pinched together and maintain good spinal alignment START FIN...

Page 23: ...press forward moving hands toward center Return to start position arms straight at shoulder width hands just above knees in line with cables Keep chest muscles tightened START FINISH Incline Bench Pr...

Page 24: ...n slowly reverse the motion keeping rear shoulder muscles tightened Crossover Reverse Fly Shoulder Horizontal Abduction Elbows Stabilized Muscles worked Back portion of shoulder muscles rear deltoids...

Page 25: ...you go move elbows outward and backward keeping a 90 angle between upper arms and sides of torso Always point forearms in the direction of cables Move until elbows are slightly behind shoulders then...

Page 26: ...arly shoulder level Keep side of arm elbow facing out up throughout movement Slowly bring arms into start position without relaxing Seated Forearm Lateral Shoulder Raise Elbows Stabilized Muscles work...

Page 27: ...ard then up to shoulder height Slowly return arms beside torso and repeat START FINISH Seated Shoulder Press Shoulder Adduction and Elbow Extension Muscles worked Front portion of shoulder muscles fro...

Page 28: ...tion should be slow and controlled Do not rotate spine to get addi tional range of motion Try for pure external rotation of shoulder joint More is not better Use light resistance only Pick a resistanc...

Page 29: ...ning a slight arch in lower back Initiate by pinching shoulder blades together Continue movement by moving hands in an arc down and back toward hips Slowly return to start position START FINISH Should...

Page 30: ...ch shoulder blades Maintain a slight comfortable arch in lower back Keeping arms straight and pointing in the same direction of cables slowly move shoulder blades forward off bench Slowly return to st...

Page 31: ...ts Do not bend torso forward Do not lose spinal alignment keep chest lifted Do not pull with arm muscles START FINISH Sit on floor facing machine Grab hand grips with palms facing each other Place hee...

Page 32: ...letely tightening lats Control the return to start position by slowly moving arms overhead and releasing shoulder blades Standing Shoulder Pullover with Hand Grips Elbows Stabilized Muscles worked Upp...

Page 33: ...ith cables not forward Slowly return to start position Allow arms and shoulder blades to move up w o relaxing muscles Narrow Pulldowns with Hand Grips Shoulder Extension with Elbow Flexion Muscles wor...

Page 34: ...nd knees bent Move elbows back as you bring hand grips to a point below chest Slowly reverse motion Keep knees bent and back flat Crossover Bent Over Row Muscles worked Back portion of shoulder muscle...

Page 35: ...he body while keeping forearms pointing in direction of cable Slowly return to start position Crossover Seated Lat Rows Shoulder Extension and Elbow Flexion Muscles worked Latissimus dorsi teres major...

Page 36: ...urn to start position without slouching or changing spinal alignment Reverse Grip Pulldowns LatTower Shoulder Extension with Elbow Flexion Muscles worked Latissimus dorsi teres major and rear deltoid...

Page 37: ...e with direction of cables Slowly return to start position Allow arms and shoulder blades to move fully up without relaxing muscles Crossover Narrow Pulldowns Shoulder Extension with Elbow Flexion Mus...

Page 38: ...to start position Allow arms and shoulder blades to move up w o relaxing muscles Seated Wide Lat Pulldowns Shoulder Adduction with Elbow Flexion Muscles worked Latissimus dorsi teres major and rear de...

Page 39: ...op at 90 Think about tightening triceps Slowly reverse arcing motion and straighten arms fully Triceps Hammer Pushdown Elbow Extension Muscles worked Triceps muscles Position Standing facing machine A...

Page 40: ...o Slowly allow elbows to bend moving hands in arcing motion away from legs and up Stop at 90 Think about tightening triceps Slowly reverse arcing motion and straighten arms fully Triceps Extension Elb...

Page 41: ...ng hands to move in arching motion above head Slowly reverse arcing motion until elbows are bent again CrossTriceps Extension Muscles worked Triceps muscles Position Seated facing outward Accessory Ha...

Page 42: ...ing upper arm completely still When arm is straight slowly return to start position HammerTriceps Kickback Muscles worked Triceps muscles Position Standing facing machine Accessory Hand Grips in Hamme...

Page 43: ...nd inward toward hips Slowly return to start posi tion keeping tension in back shoulder muscles Biceps Curl Elbow Flexion in Supination Muscles worked Biceps muscles Position Standing facing machine A...

Page 44: ...oulder while keeping upper arm completely motionless and elbow pointing toward the floor at all times Slowly return to start position performing the same arc of motion Reverse Curl Elbow Flexion in Pr...

Page 45: ...elbows at sides and upper arms completely still Slowly lower to start position by performing same arcing motion Reverse Barbell Biceps Curl Elbow Extension Muscles worked Biceps muscles Position Stand...

Page 46: ...ng upper arms completely still Slowly return to start position without relaxing biceps Seated Biceps Hammer Curl Elbow Flexion Muscles worked Biceps muscles and brachioradialis Position Seated facing...

Page 47: ...in lower back Bend arms 90 palms up Hold position throughout entire exercise Slowly curl fists towards front of forearms Keeping forearms still slowly let fists return to start position START FINISH S...

Page 48: ...orso Move only as far as muscles will take you and eliminate uncontrolled momentum Caution Do not use heavy resis tance Pick a weight that allows you to perform 12 15 reps START FINISH Sitting sideway...

Page 49: ...aps are pointing up toward the ceiling Slowly return to start posi tion keeping tension in quads during movement Squat Muscles worked All muscles of legs and buttocks gluteus maximus Position Standing...

Page 50: ...ng ANY movement to occur at waist Slowly return to start position Standing Hip Extension Knee Extended Muscles worked Buttocks area gluteus maximus Position Standing facing machine Accessory Hand Grip...

Page 51: ...Hip Flexion Knee Flexion Muscles worked Muscles on front of hips iliopsoas rectus femoris Position Standing to the left or right of machine facing away Accessory Hand Grip on ankle Pulleys Squat Pull...

Page 52: ...rd Slowly move trunk up until you are in standing position Glutes should be tight when reaching standing position Slowly return to start position Muscles worked Buttocks area gluteus maximus Position...

Page 53: ...ulley 30 45 keeping hips and spine still Slowly return to start position without relaxing muscles Muscles worked Insides of thighs adductor muscle groups Also the outside of hip gluteus medius on supp...

Page 54: ...nts Do not lose contact between the balls of feet and the frame as you push Do not change hip or knee position ONLY ankle motion should be allowed START FINISH Stand with toes on platform and heels ha...

Page 55: ...tus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femo...

Page 56: ...54 Bowflex Xceed Plus Owner s Manual...

Page 57: ...se log EXERCISE DATE DATE DATE DATE DATE DATE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Re...

Page 58: ......

Page 59: ...rous 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 m...

Page 60: ...58 Bowflex Body Leanness Program...

Page 61: ...simple exercise instructions and specific menus to use have been organized in the booklet you are now holding in your hands It s the next best thing to actually going through one of my research projec...

Page 62: ...art of the effectiveness of the training depends on minimal rest between each exercise WARNING Before beginning this program consult your physician or healthcare professional Show this plan and your B...

Page 63: ...Understand however that weight loss is not the best way to determine your success Fat loss is the key component To determine the amount of fat you ve lost you ll need to follow the instructions in th...

Page 64: ...lead to inaccurate results Suprailium Stand relaxed Pick up a diagonal skinfold just above the crest of the hip bone on the right side of the waist Triceps Stand with right elbow flexed 90 degrees an...

Page 65: ...are great but actually seeing differences from comparison photographs of yourself is quite satisfying Taking full length photographs is not difficult but to see the maximum difference between before a...

Page 66: ...n W D Baun M R and Raven P B A nomogram for the estimate of percent body fat from generalized equations Research Quarterly for Exercise and Sport 52 380 384 1981 To Use The Nomogram 1 Locate the sum o...

Page 67: ...low us to find the amount of fat Joe lost and the amount of muscle Joe gained Before fat weight 60 pounds minus after fat weight 36 pounds equals 24 pounds 10 8 kg of fat lost After lean mass weight 1...

Page 68: ...m Below Navel Hips Right Thigh Left Thigh Percent Body Fat Before After Total Difference If you wish to send in your results to Nautilus Inc please send to Bowflex Results Nautilus Inc World Headquart...

Page 69: ...ment 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 approxi...

Page 70: ...for dinner Detailed menus and food choices are included later in this manual If you must vary from the menu items try to stay within the 60 20 20 ratio of carbohydrates proteins and fats Avoid Too Muc...

Page 71: ...water 3 8 l generates 123 calories of heat energy You ll be drinking from 1 to 1 5 8 US gallons 3 8 6 2 l of water each day on the following superhydration schedule Don t be surprised if you have to m...

Page 72: ...includes a mid afternoon and late night snack to keep your energy high and your hunger low Begin Week 1 on Monday and continue through Sunday Week 2 is a repeat of Week 1 Calories for each food are no...

Page 73: ...1 2 150 calories for Weeks 3 4 100 calories for Weeks 5 6 Women 150 calories for Weeks 1 2 100 calories for Weeks 3 4 50 calories for Weeks 5 6 Choose calories from 1 large banana 8 3 4 inches long 1...

Page 74: ...lories for Weeks 1 2 100 calories for Weeks 3 4 50 calories for Weeks 5 6 Choose calories from 1 large banana 22 cm long 100 1 apple 7 6 cm diameter 100 1 2 cantaloupe 12 7 cm diameter 94 5 dried prun...

Page 75: ...er popcorn microwave light Fruits Bananas large 8 3 4 inches 22 cm long apples 3 inch 7 6 cm diameter cantaloupes 5 inch 12 7 cm diameter dried prunes raisins Vegetables Lettuce tomatoes whole kernel...

Page 76: ...nt to try a twist of lemon or lime added to the water from your tap Some people say it makes a significant difference in the taste Q I m a middle aged woman who gets black and blue marks on my legs wh...

Page 77: ...not be your spouse brother sister or other family member 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 s...

Page 78: ...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 anticipa...

Page 79: ......

Page 80: ...wer Rod resistance rods Warranty terms may differ outside the USA This warranty covers all defects in material or workmanship of the Bowflex Xceed Plus home gym Warranties do not cover commercial or i...

Page 81: ...address Yes No Place of purchase Date of purchase Purchaser date of birth Gender Male Female Marital status Married Single Including yourself total number of people living in your household Examples...

Page 82: ...ng accident or Acts of God such as floods or power surges Use in any commercial or institutional settings such as health clubs schools or recreation centers Consequential or incidental damage Some sta...

Page 83: ...nformation in this manual INTERNATIONAL For technical assistance and a list of distributors in your area please call or fax one of the following numbers international CUSTOMER SERVICE Nautilus Interna...

Page 84: ...autilus Drive Vancouver Washington USA 98683 1 800 NAUTILUS Nautilus Bowflex Bowflex Xceed Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus Inc A...

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