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70

Bowﬂex

®

Body Leanness Program

Breakfast =

300 calories

Choice of bagel, cereal or shake.

Bagel

1 plain bagel (frozen) (210)
3/4 oz. light cream cheese (45)
1/2 C. orange juice, fresh or frozen (55)
Any beverage without calories, caffeine, or
sodium, such as decaffeinated coffee or tea.

Cereal

1.5 oz. (42 grams) serving equals
approximately 165 calories.
Choice of one: Kellogg

’

s

®

Low Fat Granola

(without raisins), General Mills

®

Honey Nut

Clusters, General Mills

®

Basic 4

1/2 C. skim milk (45)
3/4 C. orange juice (82)
Noncaloric beverage

Shake (choice of one shake)

Place ingredients in blender. Blend until
smooth.

Banana-Orange Shake

1 large banana (8 3/4 inches long) (100)
1/2 C. orange juice (55)
1/2 C. skim milk (45)
2 T. wheat germ (66)
1 t. safflower oil (42)
2 ice cubes (optional)

or Chocolate or Vanilla Shake

1 packet Carnation

®

Instant Breakfast,

Champion UltraMet

®

, or another diet shake

powder that contains the appropriate calories
(100)
1 C. skim milk (90)
1/2 large banana (8 3/4 inches long) (50)
1 t. safflower oil (42)
1 t. Carnation

®

Malted Milk powder (20)

2 ice cubes (optional)

Lunch =

300 calories.

Choice of sandwich, soup or salad.

Sandwich

2 slices whole wheat bread (140)
2 t. Promise Ultra

®

Vegetable Oil Spread (24)

2 oz. white meat (about 8 thin slices), chicken
or turkey (80)
1 oz. fat-free cheese (1 1/2 slices) (50)
(Opt.: Add to bread 1 t. Dijon mustard (0)
Noncaloric beverage

Soup (choice of one soup)

• Healthy Choice

®

Hearty Chicken, 15-oz. can

(260), or
• Campbell

’

s

®

Healthy Request Hearty

Vegetable Beef, 16-oz. can (260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage

Chef Salad

2 C. lettuce, chopped (20)
2 oz. white meat, chicken or turkey (80)
2 oz. fat-free cheese (100)
4 slices tomato, chopped (28)
1 T. Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage

Mid-Afternoon Snack

Men

–200 calories for Weeks 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) (100)
1 apple (3-inch diameter) (100)
1/2 cantaloupe (5-inch diameter) (94)
5 dried prunes (100)
1 oz. (2 small 1/2 oz. boxes) raisins (82)
1 C. light, nonfat, flavored yogurt (100)

Dinner

Men–

500 calories,

Women–

300 calories

Choice of tuna salad dinner, steak dinner
or frozen microwave dinner.

Tuna Salad Dinner

In a large bowl, mix the following:
1 6-oz. can chunk light tuna in water (180)
1 T. Hellmann

’

s

®

Light, Reduced-Calorie

Mayonnaise (50)
2 T. sweet pickle relish (40)
1/4 C. whole kernel corn, canned, no salt
added (30)
Noncaloric beverage

Men add:

1/2 C. sliced white potatoes, canned (45)
2 slices whole wheat bread (140)

Steak Dinner

3 oz. lean sirloin, broiled (176)
1/2 C. sweet peas, canned, no salt added (60)
1/2 C. beets, canned (35)
1/2 C. skim milk (45)
Noncaloric beverage

Men add:

2 slices whole wheat bread (140)
1 t. Promise Ultra

®

Vegetable Oil Spread (12)

1/2 C. skim milk (45)

Frozen Microwave Dinner
Choice of one meal:

• Glazed Chicken Dinner, Lean Cuisine

®

(230)

2/3 C. skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce, Lean Cuisine

®

(240)
1/2 C. skim milk (45)
Noncaloric beverage
• Macaroni and Cheese, Weight Watchers

®

(260)
1/2 C. skim milk (45)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce over
Baked Potato, Lean Cuisine

®

Lunch Express

(250)
1/2 C. skim milk (45)
Noncaloric beverage
• Grilled Turkey Breast, Healthy Choice

®

(260)

1/2 C. skim milk (45)
Noncaloric beverage

Men add:

2 slices whole wheat bread (140)
2 t. Promise Ultra

®

Vegetable Oil Spread (24)

1/2 C. skim milk (45)

Late-Night Snack

Men

–200 calories for 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 afternoon snack
selections plus the following:

1/2 C. low-fat frozen yogurt (100)
2 C. light, microwave popcorn (100)

The Eating Plan -

US Measurements

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Содержание Bowflex Xtreme SE

Страница 1: ...The Bowflex Xtreme SE Home Gym Owner s Manual and Fitness Guide PN 001 6979 Rev A 08 21 06...

Страница 2: ...arefully before attempting to use your Bowflex Xtreme SE home gym Also locate and read all warning labels that are posted on the machine It s important to understand how to properly perform each exerc...

Страница 3: ...Crossover Bent Over Row 32 Seated Lat Rows 33 Crossover Seated Lat Rows 33 Standing Low Back Extension 34 Reverse Grip Pulldowns 34 Crossover Wide Pulldowns w Hand Grips 35 Crossover Narrow Pulldowns...

Страница 4: ...82 208 cm high Workout Area 96 244 cm long x 78 198 cm wide Number of Exercises Over 60 Power Rod Resistance 210 lbs 95 kg Power Rod Upgradability 310 lbs 141 kg 410 lbs 186 kg User Weight Limit 300...

Страница 5: ...g parts Use 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 res...

Страница 6: ...ise 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 p...

Страница 7: ...you need to replace a warning label please call 1 800 628 8458 to obtain a new label Safety Warning Labels Label 2 Caution safety label Location Back side of the lat tower Label 4 Caution safety label...

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

Страница 9: ...o hook multiple 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 u...

Страница 10: ...and integrity 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 maintena...

Страница 11: ...ys are on lat tower Position Three optional Leg Extension Position Active pulleys are on the squat pulley frame Position Four Squat position Active pulleys are on squat pulley frame and on center cros...

Страница 12: ...hooks to the D rings on both ends of the harness Place the harness on your shoulders letting the handles hang over your chest Grab both handles With high resistance a cross arm opposite handle grip m...

Страница 13: ...our 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 Compos...

Страница 14: ...e 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 wi...

Страница 15: ...s 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 yourse...

Страница 16: ...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 wh...

Страница 17: ...r 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 deteriorate...

Страница 18: ...ent 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 fat...

Страница 19: ...nds 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 he...

Страница 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 techniq...

Страница 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 any...

Страница 22: ...ide position Key Points Maintain 90 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 main...

Страница 23: ...t to sides 10 below shoulders Slowly 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 tig...

Страница 24: ...re slightly behind shoulders then slowly reverse the motion keeping rear shoulder muscles tightened Crossover Reverse Fly Shoulder Horizontal Abduction Elbows Stabilized Muscles worked Back portion of...

Страница 25: ...g arms to bend as 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 behin...

Страница 26: ...ut to sides to nearly 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 Stabil...

Страница 27: ...ight move them forward 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 s...

Страница 28: ...eat Key Points Motion 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...

Страница 29: ...while maintaining 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...

Страница 30: ...Raise chest and pinch 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...

Страница 31: ...move Leg Extension and Seat Key Points Do not bend torso forward Do not lose spinal alignment keep chest lifted Do not pull with arm muscles START FINISH Sit on oor facing machine Grab hand grips with...

Страница 32: ...s pressing shoulder blades down completely tightening lats Control the return to start position by slowly moving arms overhead and releasing shoulder blades Standing Shoulder Pullover with Hand Grips...

Страница 33: ...nd forearms in line with 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 Elbo...

Страница 34: ...pulleys Keep back at and knees bent Move elbows back as you bring hand grips to a point below chest Slowly reverse motion Keep knees bent and back at Crossover Bent Over Row Muscles worked Back porti...

Страница 35: ...shing past sides of the 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 Latissi...

Страница 36: ...ng at hips Slowly return to start position without slouching or changing spinal alignment Reverse Grip Pulldowns LatTower Shoulder Extension with Elbow Flexion Muscles worked Latissimus dorsi teres ma...

Страница 37: ...s and forearms in line 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 w...

Страница 38: ...cables Slowly return 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 te...

Страница 39: ...cing motion away from legs and up Stop at 90 Think about tightening triceps Slowly reverse arcing motion and straighten arms fully Triceps Hammer Pushdown Elbow Extension Muscles worked Triceps muscle...

Страница 40: ...ws next to sides of torso 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 ful...

Страница 41: ...traighten elbows allowing 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 faci...

Страница 42: ...ghten elbow while keeping upper arm completely still When arm is straight slowly return to start position HammerTriceps Kickback Muscles worked Triceps muscles Position Standing facing machine Accesso...

Страница 43: ...n moving elbows down and 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 Sta...

Страница 44: ...ble then up toward shoulder while keeping upper arm completely motionless and elbow pointing toward the oor at all times Slowly return to start position performing the same arc of motion Reverse Curl...

Страница 45: ...ul ders while keeping 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...

Страница 46: ...oward upper arms keeping upper arms completely still Slowly return to start position without relaxing biceps Seated Biceps Hammer Curl Elbow Flexion Muscles worked Biceps muscles and brachioradialis P...

Страница 47: ...unk muscles and maintain a slight arch in lower back Bend arms 90 palms up Hold position throughout entire exercise Slowly curl sts towards front of forearms Keeping forearms still slowly let sts retu...

Страница 48: ...otating with a rod through middle of spine Slowly return to start position Seated Resisted Oblique Abdominal Crunch Muscles worked External obliques on resistance side and internal obliques on opposit...

Страница 49: ...maintain normal neck posture Tighten abs throughout range of motion Do not let abs relax until set is over MOVING SLOWLY to eliminate momentum is critical Attach the Abdominal Crunch Shoulder Harness...

Страница 50: ...ard until legs are completely straight and knee caps are pointing up toward the ceiling Slowly return to start posi tion keeping tension in quads during movement Squat Muscles worked All muscles of le...

Страница 51: ...eg as far as you can without allowing ANY movement to occur at waist Slowly return to start position Standing Hip Extension Knee Extended Muscles worked Buttocks area gluteus maximus Position Standing...

Страница 52: ...ist Slowly return to start position 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 Ha...

Страница 53: ...arch in lower back Push hips forward 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 Butt...

Страница 54: ...ay from pulley 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 mediu...

Страница 55: ...tension Key Points 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 platfo...

Страница 56: ...Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus...

Страница 57: ...e 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 Rep...

Страница 58: ......

Страница 59: ...ous 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 ma...

Страница 60: ...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...

Страница 61: ...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...

Страница 62: ...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...

Страница 63: ...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 and...

Страница 64: ...re 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 an...

Страница 65: ...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 of...

Страница 66: ...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...

Страница 67: ...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...

Страница 68: ...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...

Страница 69: ...or 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 Much...

Страница 70: ...ater 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 ma...

Страница 71: ...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...

Страница 72: ...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...

Страница 73: ...ories 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 prune...

Страница 74: ...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...

Страница 75: ...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...

Страница 76: ...ot 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 sp...

Страница 77: ...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 anticipat...

Страница 78: ...Headquarters 16400 S E Nautilus Drive Vancouver WA 98683 NOTE You are responsible for return shipping and for any damage or loss to merchandise that occurs during return shipment We highly recommend t...

Страница 79: ...ny other person How Long Does Warranty Coverage Last 7 years on machine No Time Limit Warranty on Power Rod resistance rods This warranty is void if Bowflex Xtreme SE home gym is used in a Commercial...

Страница 80: ......

Страница 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...

Страница 82: ...more than 300 pounds 136 kg Damage due to abuse accident failure to follow instructions or warnings in the Owner s Manual misuse mishandling accident or Acts of God such as floods or power surges Dama...

Страница 83: ...eed assistance please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below INTERNATIONAL For technical assistanc...

Страница 84: ...E Nautilus Drive Vancouver Washington USA 98683 1 800 NAUTILUS 1 800 628 8458 Bowflex Bowflex Xtreme Power Rod and the Bowflex logo are either registered trademarks or trademarks of Nautilus Inc All...

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