Thane Fitness Orbitrek Elite BK2080 Owner'S Manual Download Page 9 | Manualshive

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Elite 12-Day Slimdown

2

Elite 12-Day

Slimdown

• Upon rising in the morning drink 16 oz. of water with squeezed lemon.
• 2 hours after breakfast and lunch drink 24 oz. of water.
• 2 hours after dinner drink 8 oz. of water or herbal tea.

(Limit fluids to 6-8 oz. with meals)

Elite12dayslimdown.qxd 11/1/06 1:26 PM Page 3

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Summary of Contents for Orbitrek Elite BK2080

Page 1: ...ness com Making Fitness Fun OWNER S MANUAL IMPORTANT Please read all instructions carefully before using this product Retain this manual for future reference TYPE BK2080 9 02 Safety Notice 2 Assembly Usage 3 7 Exploded View 8 Parts List 9 10 Exercise Computer 11 Thane International Inc La Quinta CA 92253 Thane Direct Canada Inc Toronto Ontario Thane Direct UK Limited Admail ADM3996 London W1T 1ZU ...

Page 2: ...obic shoes are also required 15 Before exercising always do stretching first 16 The power of the machine increases with increasing the speed and the reverse The machine is equipped with adjustable knob which can adjust the resistance WARNING BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN FIRST THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35 OR PERSONS WITH PRE...

Page 3: ... Front Stabilizer No 23 against the main frame and be sure the holes line up Take two of the Carriage Bolts No 9 and pass them through the tube supports located on the unit Slip the two Arc Washers No 11 over the threaded portions of the carriage bolts Place the two Domed Nuts No 12 over the Arc Washers No 11 and firmly tighten down the Domed Nuts No 12 using the wrench provided Notice The Front S...

Page 4: ...ig 5 then install the computer No 37 into the support tube of the main frame No 36 Assembly is complete Step 5 Connecting the sensor Tension adjustment The assembly of your Orbitrek Elite is now complete As you try your exercises for the first time you should adjust the tension to the correct level before you begin your full workout Turning the adjustment knob allows you to change the tension leve...

Page 5: ...T END CAP 2 50 1 5 26 RIGHT PEDAL 1 2 27 LEFT PEDAL 1 10 28 HEX HEAD BOLT 2 M6X48 29 WHEEL 2 23 6 2 32 30 LOCK NUT 3 M6 31 HINGE SCREW 2 3 8 20 32 SPRING WASHER 2 10 33 D SHAPER WASHER 2 34 LOCKING KNOB 2 35 PLASTIC SLEEVE 2 36 MAIN FRAME 1 37 COMPUTER 1 38 SPINDLE BAR 1 39 FOAM GRIP 2 33 23 310 40 LEFT HANDLEBAR 1 41 HANDLEBAR END CAP 2 25 4 2 42 RIGHT HINGE BOLT 1 1 2 43 RIGHT HANDLEBAR COVER L ...

Page 6: ...wing functions in the order shown TIME SPEED DISTANCE CALORIES BATTERY This monitor uses one battery If improper display on monitor Please reinstall the batteries to have a good result Owner s Manual 10 60 FIXING BOLT 2 M6 55 61 TENSION KNOB 1 62 NUT 2 M10 1 63 FLYWHEEL 1 64 FLYWHEEL SHAFT 1 65 LITTLE CHAIN WHEEL 1 66 RIGHT CHAIN COVER 1 67 NUT 1 7 8 68 SPRING 1 69 DOMED NUT 1 M6 70 END CAP 2 71 W...

Page 7: ...speed to keep your heart rate in the target zone WEIGHT LOSS The important factor here is the amount of effort you put in The harder and longer you work the more calories you will burn This is effectively the same as if you were training to improve your fitness the difference being the goal Owner s Manual 12 Using your Orbitrek Elite will provide you with several benefits It will improve your phys...

Page 8: ...by www thanefitness com Making Fitness Fun 8 04 Thane Fitness is a division of Thane International Inc Copyright 2002 by Thane International Inc All rights reserved Elite 12 Day Slimdown Elite12dayslimdown qxd 11 1 06 1 26 PM Page 1 ...

Page 9: ...rising in the morning drink 16 oz of water with squeezed lemon 2 hours after breakfast and lunch drink 24 oz of water 2 hours after dinner drink 8 oz of water or herbal tea Limit fluids to 6 8 oz with meals Elite12dayslimdown qxd 11 1 06 1 26 PM Page 3 ...

Page 10: ...mon l cup broccoli or Brussels sprouts steamed 2 cups Romaine salad with 1 tomato sliced 2 tbs dressing DAY 4 1650 calories 46 gr fat BREAKFAST j grapefruit 1 cup low fat cottage cheese SNACK 1 handful almonds LUNCH 1 grilled chicken breast j cup brown basmati rice 1 large romaine salad with shredded red cabbage carrots and tomatoes 2 tbs low fat dressing j cup steamed veggies your choice SNACK 1 ...

Page 11: ...omato juice DAY 8 1525 calories 40 gr fat BREAKFAST j cup calcium fortified orange juice 2 slices 7 grain bread toasted with 1 tbs butter each SNACK 1 apple j cup low fat cottage cheese LUNCH Sandwich 2 slices 7 grain bread 2 oz turkey or chicken breast 1 tbs mayonnaise lettuce tomato slices l cup coleslaw SNACK 1 j cups grapes DINNER 6 oz baked seafood 2 cups broccoli carrots or other veggies Sti...

Page 12: ...aghetti sauce 2 tbs Parmesan cheese sautéed mushrooms onion and l cup zucchini j cup spinach steamed 1 small green salad DAY 12 1490 calories 45 gr fat BREAKFAST j cup calcium fortified orange juice 1 or 2 scrambled eggs 1 slice 7 grain bread toast SNACK 1 fresh peach 1 pear LUNCH Turkey Salad 2 cups mixed green salad with l cup raw broccoli and cauliflower 1 tomato sliced 4 oz turkey sliced 2 oz ...

Page 13: ...ght to You by www thanefitness com Making Fitness Fun 8 04 Thane Fitness is a division of Thane International Inc Copyright 2002 by Thane International Inc All rights reserved Food Guide Orbitrek Elite 6 weeks TO A NEW YOU ...

Page 14: ... in the morning drink 16 oz of water with squeezed lemon 2 hours after breakfast and lunch drink 24 oz of water 2 hours after dinner drink 8 oz of water or herbal tea Limit fluids to 6 8 oz with meals Food Guide Orbitrek Elite 6 weeks TO A NEW YOU ...

Page 15: ...oiled fish with lemon 3 4 cup broccoli or Brussels sprouts steamed 2 cups Romaine salad with 1 tomato sliced 2 tbs dressing 1 orange Day 3 1 2 banana 1 cup bran flakes 1 cup low fat milk or milk alternative 1 apple 1 pear Sandwich 2 slices 7 grain bread 3 oz turkey or chicken breast 2 tbs mayonnaise lettuce tomato slices 1 med cucumber sliced 1 carrot cut into strips 1 cup nonfat yogurt 4 oz lean ...

Page 16: ... broccoli and cauliflower 1 tomato sliced 1 4 cup chopped onion 2 3 tbs low fat dressing 2 cups watermelon 2 slices of a medium cheese pizza 1 1 2 cups cucumber onion and tomato slices with 1 tbs Italian dressing 1 2 cup V 8 or tomato juice 1 low fat chocolate pudding Day 7 1 2 cup V 8 or tomato juice 1 or 2 scrambled eggs 1 slice toasted 7 grain bread 1 cup fresh strawberries 1 peach Chicken Brea...

Page 17: ...urt 1 1 2 cups spaghetti or other pasta 3 oz 90 lean ground beef cooked and drained 1 2 cup spaghetti sauce 2 tbs Parmesan cheese sautéed mushrooms onion and 3 4 cup zucchini 1 2 cup spinach steamed 1 small green salad 1 orange Day 3 1 apple sliced 1 whole wheat English muffin with 2 tbs honey 1 handful almonds 1 cup vegetable soup 1 whole wheat bagel with 2 oz cheese 1 raw carrot cut into sticks ...

Page 18: ...ese Sandwich 2 slices 7 grain bread with 2 oz turkey or chicken breast 1 tbs mayonnaise lettuce tomato slices 3 4 cup coleslaw 1 1 2 cups grapes 6 oz baked seafood 2 cups broccoli carrots or other veggies Stir fried with 1 tbs olive oil Mixed green salad with 1 tbs Italian dressing 1 orange Day 7 1 2 cup V 8 or tomato juice 1 or 2 scrambled eggs 1 slice toasted 7 grain bread 1 cup fresh strawberri...

Page 19: ...afood 1 cup broccoli carrots and other veggies stir fry with 1 TBS olive oil 1 cup salad 2TBS light dressing 15 grapes Day 3 3 4 cup shredded wheat or high fiber cereal 5 grams or more 1 2 cup skim milk 2 oz low fat cheese or 2 string cheese Chicken Kabob Cut in pieces and put on skewer 4 oz chicken 1 small green pepper 5 cherry tomatoes 3 large mushrooms 1 orange Chicken Kabob Cut in pieces and p...

Page 20: ...TBS all natural peanut butter High fiber Pasta 1 cup cooked whole wheat pasta 2TBS grated parmesan cheese 1 cup cooked spinach 1 2 cup 1 cottage cheese 10 almonds Steak Kabob Cut in pieces and put on skewer 4 oz lean steak 1 small green pepper and onion 1 cup broccoli steamed 1 tomato sliced 1 peach or any small fruit Day 7 3 4 cup shredded wheat or high fiber cereal 1 2 cup skim milk 2 oz low fat...

Page 21: ...pieces and put on skewer 5 oz chicken 1 small green pepper 5 cherry tomatoes 3 large mushrooms Grill or bake 1 low fat yogurt 60 cals Day 3 6 egg whites 1 slice whole wheat toast 1 tsp light margarine 10 strawberries 1 2 cup 1 cottage cheese Chicken Pita Sandwich 4 oz chicken breast baked broiled or grilled 1 whole wheat pita 5 leaves romaine 1 tsp Dijon mustard 1 small banana 2 oz low fat cheese ...

Page 22: ... low fat yogurt 60 cals 10 almonds Tuna Sandwich 2 slices whole wheat bread 1 2 cup water packed tuna 1 tsp reduced fat mayo with chopped onion relish and mustard 1 tomato 1 orange Taco Salad 4 oz lean ground turkey 1 4 cup pinto beans 2 oz low fat grated cheese tomato and lettuce shredded 1 corn tortilla 1 low fat chocolate pudding Day 7 1 cup cooked oatmeal 1 2 cup skim milk 2TBS raisins 10 stra...

Page 23: ...ve oil 1 cup salad 2TBS light dressing 1 orange Day 3 6 egg whites 1 slice whole wheat toast 1 tsp light margarine 2 oz low fat cheese or 2 string cheese Chicken Kabob Cut in pieces and put on skewer 4 oz chicken 1 small green pepper 5 cherry tomatoes 3 large mushrooms 1 orange Chicken Kabob Cut in pieces and put on skewer 4 oz chicken 1 small green pepper and onion 1 cup broccoli steamed 1 tomato...

Page 24: ...1TBS all natural peanut butter High fiber Pasta 1 cup cooked whole wheat pasta 2TBS grated parmesan cheese 1 cup cooked spinach 1 2 cup 1 cottage cheese Broiled Fish 4 oz fish any kind with seasoning 1 small baked potato baseball size 1 cup salad 2TBS fat free dressing 2TBS low fat sour cream 1 peach or any small fruit Day 7 3 4 cup shredded wheat or high fiber cereal 5 grams or more 1 2 cup skim ...

Page 25: ...atoes 3 large mushrooms Grill or bake 1 low fat yogurt 60 cals Day 3 6 egg whites 1 slice whole wheat toast 1 tsp light margarine 6 strawberries 1 2 cup 1 cottage cheese Chicken Pita Sandwich 4 oz chicken breast baked broiled or grilled 1 whole wheat pita 5 leaves romaine 1 tsp Dijon mustard 6 strawberries 2 oz low fat cheese Baked Seafood 6 oz baked seafood 1 cup broccoli carrots and other veggie...

Page 26: ...w fat yogurt 60 cals 10 almonds Tuna Sandwich 2 slices whole wheat bread 1 2 cup water packed tuna 1 tsp reduced fat mayo with chopped onion relish and mustard 1 tomato 6 strawberries 2 oz low fat cheese Taco Salad 4 oz lean ground turkey 1 4 cup pinto beans 2 oz low fat grated cheese tomato and lettuce shredded 1 corn tortilla 1 low fat chocolate pudding Day 7 1 cup cooked oatmeal 1 2 cup skim mi...

Page 27: ...d COMPLEX CARBOHYDRATES PROTEIN Brown rice Boneless skinless turkey breast Yams White meat chicken Grits Egg whites White potatoes Pork tenderloin Sweet potatoes Canned tuna packed in water Oatmeal Nonfat dairy products Oat bran Shrimp Corn Eye of round steak Whole grain breads Cod Whole grain pastas Flounder Shredded wheat Haddock Cream of rice cereal Scrod Black eyed peas Halibut Lima beans Sirl...

Page 28: ...member is once again to reduce added fats and oils Do not fry with oil Use non stick pans and fry with water or non fat chicken broth A little experimentation and you ll see how easy this is Also remember that any menu that contains oil butter or margarine can eas ily be made as well or nearly as well without those ingredients You must experiment to apply this concept to every one of your favorite...

Page 29: ...ger the better and ask that it be brought out immedi ately Avoid the oily creamy dressings and eat the salad as soon as it comes out Say no to the rolls and butter Try to resist the temptation to order dessert If you must do so get one that is as close to real recognizable food as you can get A cup of fruit or a fruit tart may do In any event avoid the creamy cakes and pies In general do not be af...

Page 30: ...taste in the mouth Food timing Do not skip breakfast this can lead to hypoglycemia and severe cravings sometime around mid morning which may in turn cause you to eat cookies or doughnuts with coffee and sugar which in turn can set you up for a roller coaster blood sugar ride for the rest of the day Not a good idea Avoid eating anytime within three hours of bedtime Not eating near bedtime can help ...

Page 31: ...ecstatic success If you sense that your results should be different remember that every human on this planet is distinct from every other and you are likely to react differently from anyone else to a given external stimulus So if by some chance your rate of fat loss seems too slow note this important fact Everyone loses fat at his or her own individual pace Just continue following the system and w...

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