Bowflex Motivator 2 User Manual

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Special Edition Includes:

Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program

The Bowflex® Motivator® 2

Home Gym

Owner’s Manual

and Fitness Guide

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

Table of Contents

Safety Precautions 1

Get To Know Your Bowflex® Motivator® Safety Warning Labels

Get To Know Your Bowflex® Motivator® Home Gym 4

How to Use Your Bowflex® Motivator® Home Gym 5

The Bowflex® Body Leanness Program By Ellington Darden, Ph.D.

Define Your Goals

Warm Up / Cool Down

Aerobic Rowing 31

Chest Exercises:

Bench Press 32 Chest Fly 32 Decline Bench Press 33 Incline Bench Press 33 Resisted Punch 34 Lying Cable Crossover 34

Shoulder Exercises:

Rear Deltoid Rows 35 Lateral Shoulder Raise 35 Seated Shoulder Press 36 Front Shoulder Raise 36 Shoulder Extension 37 Shoulder Shrug 37 Scapular Protraction 38 Scapular Depression 38 Lying Front Shoulder Raise 39 Reverse Fly 39 Shoulder Rotator Cuff—Internal 40 Shoulder Rotator Cuff—External 40 Seated Lateral Shoulder Raise 41 Scapular Retraction 41

Arm Exercises:

Triceps Pushdown 45 French Press 46

Lying Triceps Extension 46 Cross Triceps Extension 47 Lying 45° Triceps Extension 47 Seated Triceps Extension 48 Standing Biceps Curl 48 Seated Biceps Curl 49 Lying Biceps Curl 49 Seated Wrist Extension 50 Standing Wrist Curl 50 Reverse Curl 51 Seated Wrist Curl 51 Standing Wrist Extension 52 “Rope” Pushdowns 52

Abdominal Exercises:

Reverse Crunch 53 Resisted Reverse Crunch 53 Seated (Resisted) Abdominal Crunch 54 Seated (Resisted) Oblique Abdominal Crunch 54 Trunk Rotation 55

Leg Exercises:

Leg Extension 55 Lying Leg Extension 56 Ankle Eversion 56 Ankle Inversion 57 Standing Hip Extension (Knee Flexed) 57 Standing Hip Abduction 58 Seated Hip Adduction 58 Seated Hip Abduction 59 Standing Leg Kickback

Bowflex® Motivator® 2 Warranty 60

Bowflex® Motivator® 2 Warranty Card 61

Muscle Chart 63

Back Exercises:

Lying Lat Pulldowns 42 Low Back Extension 42 Pulldowns 43 Narrow Pulldowns with Hand Grips 43 Lying Lat Fly 44 Lying Narrow Lat Pulldowns 44 Seated Lat Rows 45

Table of Contents

Safety Precautions

WARNING: Failure to follow these precautions can cause damage to the the Bowflex® Motivator® 2

home gym and serious injury to users and bystanders.

• Read the owner’s manual and follow it carefully before using the machine.

• CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you have not been exercising or are pregnant or have a heart condition or any physical limitation, failure to consult your physician before engaging in physical exercise, such as using the Bowflex® Motivator® 2 , could result in serious injury or death. If while using the Bowflex® Motivator® 2 you have any pain or tightness in your chest, an irregular heart beat, shortness of breath, feel faint, light-headed or dizzy or have any pain or discomfort, STOP and consult your physician immediately.

• DO NOT TRY EXERCISES THAT ARE NOT IN THIS MANUAL. Only the exercises in this manual are based on the calibrated resistance and capacity levels of the Bowflex® Motivator® 2 home gym. Exercises not in this manual may damage the equipment or cause injury.

• Parents and others in charge of children should be aware that children, because of their natural play instinct and fondness for experimenting, may be tempted to situations and behavior for which the equipment is not intended, with resulting damage to the equipment and injury to the children or others. Children’s access to the equipment should therefore be controlled, and they should be instructed about the potential for personal injury and damage if they play with the equipment.

• Inspect your machine for any worn or loose components prior to use.

Tighten or replace any worn or loose components prior to use. Pay close attention to cables, or belts and their connections.

• Keep out of the path of the Power Rod® unit when exercising and make certain that observers also stand clear of the Bowﬂex® Motivator® 2 home gym when the Power Rod® unit are in use.

• Never use dumbbells or other weight equipment to increase the weight resistance. Doing so will likely damage the equipment and potentially injure users. Use only the Power Rod® unit that came with your Bowﬂex® Motivator® 2 home gym.

• Never move or adjust the seat while sitting on it. Never stand on the seat. You could lose your balance and fall and damage the seat

• Never attempt to exercise while the seat rail is in the folded position.

• Never attempt to exercise with more resistance than you are physically able to handle.

• Never allow children to use the Bowﬂex® Motivator® 2 home gym unsupervised. To do so could result in injury. Certain kinds of resistance training may be inappropriate for children in certain younger age groups. Before children are allowed to use the equipment, their mental and physical development should be taken into account through consultation with their doctor, who must approve any exercise program before a child attempts it. Children should be controlled and instructed on the correct use of the equipment.

• This equipment is under no circumstances suitable as a children’s toy.

• Maximum user weight for the Bowﬂex® Motivator® 2 home gym is 300 pounds (136 kg). For your safety, do not use or allow others to use the Bowﬂex® Motivator® 2 home gym if they weigh in excess of 300 pounds (136 kg).

• Keep your body weight centered on the machine, seat, or base frame platform while exercising.

• Before exercising, make sure the cable pulley system is properly secured, properly attached, and in perfect working condition.

• Keep cables and Power Rod® unit bound with the rod binding strap when not in use.

• Do not wear any loose or dangling clothing or jewelry while using the Bowﬂex® Motivator® 2 home gym. Stand clear of all moving components.

• When connecting the Power Rod® unit to the cable hooks or disconnecting them, do not stand so that you are looking directly over the top of the rods. Stand off to the side, so that if a rod is accidentally released, you will not be struck by it.

• When using the Bowﬂex® Motivator® 2 home gym for standing leg exercises, always grasp the Lat Bar on your machine for stability.

• Set up and use your Bowﬂex® Motivator® 2 home gym on a hard, level surface.

• Allow a workout area of at least 8’4” x 6’6” (2.6 m x 2 m) of free space for safe operation of the Bowﬂex® Motivator® 2 home gym.

• This machine is meant for individual consumer use only, and is not meant for use by institutions.

• Always read and follow the Warning and Safety labels attached to your Bowﬂex® Motivator® 2 home gym. Do not remove these labels. If you need replacement labels, please call a Nautilus Representative at (800) 628-8458.

Safety Precautions

Get To Know Your Bowflex® Motivator® 2 Safety Warning Labels

The following safety warnings are located on the Bowﬂex® Motivator® 2 exercise 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, please call a Nautilus Representative at (800) 628-8458.

Label 1

Label 4

Label 2

Label 3

Home Gym

Get To Know Your Bowflex® Motivator® 2 Safety Warning Labels

The following safety warnings are located in site speciﬁc areas on the unit. Please review and understand the safety

warning labels and their locations on the unit prior to use.

If you do not have, or cannot ﬁnd, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain a new label.

Label 1:

Location: The warning label in Figure 1 is located on the back

Label 2: “Caution: At all times stay out of the paths of moving

Location: Left and right side of rod box.

Label 3: “Warning: Do not hang from bar.”

Location: Front of lat tower.

Please make sure all users read, understand, and follow

the warning labels on the home gym. See Figure 1 for

general use safety label.

of the lat tower.

rods.”

Figure 1

Label 4: “Caution: Before each use of this equipment, check all fasteners, snap hooks, cables and pulley

functions. Tighten and fasten as needed. Check pulleys and cable for wear and function.”

Location: Back of the lat tower below Label 1.

Get To Know Your Bowflex® Motivator® 2 Home Gym

Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex® Motivator® 2 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 exercise before you do so using Power Rod® Resistance.

Home Gym

Upper Lat Tower

Power Rod® Unit

Rod Hook

Cable

Rod Box

Chest Bar Pulley

Bent Lat Bar

Lat Bar Pulley

Rod Caps

Leg Attachment

Bench

Get To Know Your Bowflex® Motivator® 2 Home Gym

How to Use Your Bowflex® Motivator® 2 Home Gym

Power Rod® Resistance

Power Rod® units are made from a special composite

material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the “Rod Cap”.

Adjusting And Understanding The Resistance

The Bowflex® Motivator® 2 home gym comes with 210 pounds (95 kg) of resistance [one pair of 5 lb. (2.25 kg) rods, two pair of 10 lb. (4.5 kg) one pair of 30 lb. (13.5 kg) rods, and one pair of 50 lb. (22.5 kg) rods].

Hooking The Power Rod® Unit To The Cables

You may use one rod or several rods in combination, to create your desired resistance

level.

To 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.

Safety

When connecting the Rod® unit to the cable hooks and disconnecting them, do not stand so that you are looking directly over the top of the rods. Stand off to the side, so that if a rod is accidentally released, you will not be struck by it.

Power

When You Are Not Using Your Bowflex® Motivator® 2 Home Gym

Disconnect the cables from the your are not using your Bowflex® Motivator® 2 home gym. Use the rod binding strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way. Leaving the rods and cables under tension could cause injury if a rod were inadvertantly released.

Power Rod® unit when

Hooking up the closest rod first prevents rods from crossing over the top of one another.

Get To Know Your Bowflex® Motivator® 2 Home Gym

How to Use Your Bowflex® Motivator® 2 Home Gym

The Workout Bench

Your Bowflex® Motivator® 2 home gym has a number of seat

and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension.

To adjust the seat, pull out the Seat Rail Knob, then slide the

seat to one of the three locking holes on the Seat Rail. Release the Seat Rail Knob to secure when finished.

Removing the Bench:

The Bench easily attaches and releases from the Seat. To attach the Bench, insert the half hinge on the end of the

Bench into the half hinge on the seat. To remove the Bench, lift up on the long portion and pull away from seat.

Flat Bench:

The Flat bench position is used for most exercises. You may lock

the bench into a Back (closest to Power Rod® unit (furthest from Power Rod® unit reach needs.

45° Incline Bench:

Start with a flat bench, following the

above instructions to release and move the seat and bench. Lift the bench while sliding the seat toward the Power Rod® unit until the bench back is resting against the Lat Tower.

Free-Sliding Seat:

Remove the Bench, pull out the Seat Rail Knob, give it half a turn and release to place the Seat in a “free sliding” position for Aerobic Rowing.

) position to accommodate height/

) or Forward

Storing Your Bowflex® Motivator® 2 Home Gym

Folding your Bowflex® Motivator® 2 home gym for storage is easy.

1) Lock the Seat and Bench into the flat position.

2) Remove all Power Rod bind the

3) Remove the Seat Rail Knob from the seat rail.

4) Tilt the bench toward the

5) Secure the bench by inserting the Seat Rail Knob into the hole in the side of the Seat Rail Bracket.

Power Rod® unit with the rod binding strap.

Maintenance and Care of Your Bowflex® Motivator® 2 Home Gym

Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, or belts and their connections.

Clean the bench with a non-abrasive household cleaner after each use. This will keep it looking new. Do not use automotive cleaner, which can make the bench too “slick.”

resistance and then

Power Rod® unit.

Review all warning notices. The safety 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 maintenance is performed. Worn or damaged components shall be replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components shall be used to maintain/repair the equipment.

If you have any questions regarding your Bowflex® Motivator® 2 home gym, please call our Customer Service Department at 1-800-NAUTILUS (1-800-628-8458) or by mail at:

16400 SE Nautilus Drive

Vancouver, Washington, USA 98683

Get To Know Your Bowflex® Motivator® 2 Home Gym

How to Use Your Bowflex® Motivator® 2 Home Gym

Accessories and Equipment

Hand Grips:

Standard Grip: Grasp the grip and cuff together to form a grip without

Lat Cross Bar:

Warning

The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the DRings on the Hand Grips to attach them to the cables.

inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip. The Standard Grip also is used for Hammer Grip exercises, when you need to hold the Hand Grip vertically for greater wrist support.

Hand Cuff Grip:

so that the foam pad rests on the back of your hand. Then grasp the remainder of the grip that is sitting in your palm. This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down.

Ankle Cuff Grip:

accommodate the ankle. Place your hand in the cuff and slide it away from the grip. Insert your foot or ankle and tighten by sliding the grip back toward the cuff.

Slip your hand through the cuff portion of the grip

The cuff opening can be made larger to

The Lat Cross Bar enhances exercises that work back, shoulders and triceps muscles.

• Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened.

• Make sure that the Lat Tower cables are securely fastened to the regular Bowflex® cables and the Bent Lat Bar, Squat Bar or Hand Grips.

• Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar when not in use.

• Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar.

• Never pull on the Bent Lat Bar unless there is resistance attached to it.

Leg Extension:

Caution

Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527

Designed to add more effectiveness exercises that target your legs, thighs, calves, etc.

• Before using the Leg Extension, make sure that all fasteners are in place and tightened.

• Make sure that the Extension’s cables are securely fastened to the regular cables.

Get To Know Your Bowflex® Motivator® 2 Home Gym

How to Use Your Bowflex® Motivator® 2 Home Gym

Using Your Leg Press Belt

Leg Press Belt:

The Leg Press Belt is used for the Leg Press exercise.

• With the Bowflex pin unlocked), the hand grips removed, and the desired amount of resistance hooked up, sit on the seat and position the leg press belt around your hips.

• Slide forward to the pulleys and place your feet through the right and left openings under the rod cables.

• Attach the rod cables to the D-rings on the Leg Press Belt so that the belt is taut.

• Place hands on vertical main frame and push yourself back while placing feet, one at a time, onto the pulley frame.

• Grasp belt near where it’s attached to the cables and begin to press back.

seat adjusted to the “free sliding” position (spring lock seat

Get To Know Your Bowflex® Motivator® 2 Home Gym

The Bowflex®

FAST FAT LOSS

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.

NOW

Introduction

7 ! 2 . ) . '

The Bowflex® Body Leanness Program

This program is scientifically designed for maximal fat loss over six weeks. It is important that you practice every aspect of the plan to achieve optimum results.

The program separates into three two-week stages. During each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water.

Before starting the exercise routine you must be familiar with your Bowflex® Motivator® 2 home gym. You should experiment with finding the proper amount of resistance to use on each exercise. You should be able to perform 8 repetitions, but not more than 12 repetitions, for each exercise. It is essential that you learn how to perform each movement before trying a complete circuit, because part of the effectiveness of the training depends on minimal rest between each exercise.

CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM. Show this plan and your Bowflex® Motivator® 2 home gym Owner’s Manual to your physician. Only he or she can determine whether this course is appropriate for your particular age and condition. If while using the Bowflex® Motivator® 2 you have any pain or tightness in your chest, an irregular heart beat, shortness of breath, feel faint, light-headed or dizzy or have any pain or discomfort, STOP and consult your physician immediately.

Certain people who should not try this program--including children and teenagers; pregnant women; women who are breast feeding; diabetics; individuals with certain types of heart, liver, or kidney disease; and those suffering from certain types of arthritis. This is not an all-inclusive list. You may have a condition that would make this program unsafe for you. Play it safe and consult a healthcare professional before starting the program.

The Bowflex® Body Leanness Program

A Personal Guarantee From Dr. Ellington Darden

Dear Bowflex® Enthusiast,

I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss faster than any plan I’ve ever tested.

The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same program averaged a reduction of 16.96 pounds (7.69 kg). Best of all, these dramatic results were achieved—not in six months— but in only six weeks!

That’s right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts (3 per week) on the Bowflex® machine.

Bowflex® home gym was a significant part of the results. The exercises performed on it allowed the participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses.

The plan worked so well that it became know as The Bowflex® Body Leanness Program.

Leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies a pleasing shape and tone to the skeletal muscles.

You might say leanness is the opposite of fatness because the people involved in my research certainly got rid of their excessive fatness in record time.

All the guidelines that were applied 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 projects. In fact, it’s probably better since nothing is experimental. All of the fine points have been tried, tested and proven effective.

If you are overfat, and if you are interested in doing this program, there are several things that you need to understand about my experience. Since 1965, I’ve trained more than 10,000 overfat individuals. After many years of pushing, coaxing, and listening to these trainees, certain traits became evident to me:

• People are not lazy by choice. They are forced into it by the confusion that surrounds the abundance of fitness information that is available. If these individuals are given simple decisive instructions, they will train very intensely.

• People, if they are provided with specific menus, will drastically alter their eating habits.

• Most of these people, however, will do neither of these challenging things for more than a week—unless they quickly see and feel changes in their body.

The Bowflex® Body Leanness Program emerged from these findings. For you to get the best-possible results, you must be willing to exercise very intensely on the Bowflex® machine and adhere to a strict eating plan.

In return, you’ll get simple exercise instructions, specific menus to use, and my guarantee that if you follow the program exactly as directed, you’ll observe the pounds and inches disappear on almost a weekly basis.

Now it’s your turn to get excited, and get started!

Sincerely,

Dr. Ellington Darden

The Bowflex® Body Leanness Program12

Measurements

If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner.

Body Weight:

Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams. Be sure to use the same scale when weighing yourself at the end of the six-week program. For the most accurate recordings, weigh yourself nude in the morning.

Since the program is divided into three two-week segments, you may want to weigh yourself at the end of each two-week period. 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 the next section.

Enter your starting weight on the RESULTS SUMMARY SHEET provided.

Women Measure:

Suprailium, triceps, and thigh.

Men Measure:

Chest, abdomen, and thigh.

Circumference of Body Parts:

For an even better idea of the changes that will occur to your body in the next six weeks, it is necessary to measure the circumference of certain body parts. This will tell you where the fat is shrinking and what areas are toning up.

Use a plastic tape to measure the following:

1) Upper arms — hanging and relaxed, midway between

the shoulder and elbow.

2) 2” (5 cm) above navel — belly relaxed.

3) At navel — belly relaxed.

4) 2” (5 cm) below navel — belly relaxed.

5) Hips — feet together at maximum protrusion

of buttocks.

6) Thighs — high, just below the buttocks crease with legs

apart and weight distributed equally on both feet.

2 3 4

Record each measurement on your Results Summary Sheet.

The Bowflex® Body Leanness Program13

Measurements

Skinfold Measurements

To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage.

Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone measure you. Measuring yourself can lead to inaccurate results.

Women Measure: Suprailium, Triceps, and Thigh

Suprailium

Stand relaxed. Pick up a diagonal skinfold just above the crest of the hip bone on the right side of the waist.

Men Measure: Chest, Abdomen and Thigh

Triceps

Stand with right elbow flexed 90 degrees and locate the center of the back of the upper arm midway between the shoulder and the elbow. Relax arm at your side. Pick up skinfold as pictured.

Thigh

Stand relaxed with most of the weight on your left leg. Pick up a skinfold in the vertical plane on the front side of the right thigh, midway between the hip and knee joints.

Chest

Stand relaxed. Pick up a diagonal skinfold over the right pectoralis muscle, midway between the armpit and the nipple.

Abdomen

Stand relaxed. Pick up a vertical skinfold on the right side of the navel.

The Bowflex® Body Leanness Program

Measurements

Using Calipers When Measuring Skinfolds

The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point of contact with the skin. The thickness of the double layer of skin and fat can then be read directly from the caliper, which is marked in millimeters.

Women

Suprailium

Triceps

Thigh

Total

Use these figures on the following chart to determine your body-fat percentage and enter the number on the line below.

Starting body-fat percentage

Optional Picture Taking

Pictures can be the most exciting evaluation you can do. The numbers and the tape measurements 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 and after, you should follow these guidelines.

1) Keep everything the same. Wear the same outfit, a snug solid color is best, and have the person taking the picture stand in the same place, with the same setting behind you.

2) Make sure you stand against an uncluttered, light background.

Men

Chest

Abdomen

Thigh

Total

3) Have the person taking the photograph move away from you until he can see your entire body in the viewfinder.

4) Stand relaxed for three pictures, front, right side, and back. Do not try to suck in your stomach.

5) Interlace your fingers and place them on top of your head, so the contours of your torso will be plainly visible. Keep your feet 8” (20 cm) apart in all three pictures.

6) When you get the film developed tell the processors to make your after photos the same size as your previous ones. This way, your height in both sets of photos is equal and more valid comparisons can be made.

The Bowflex® Body Leanness Program15

Determining Your Body Fat

To Use The Nomogram:

1) Locate the sum of your three skinfolds in the right column and mark it.

2) Locate your age in years on the far left column and mark it.

3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.

Baun, 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 Motivator® 2, 52:380-384, 1981.

130

125

120

Female

Male

Age in Years

Percent Body-Fat

115

110

105

100

Sum of Three Skinfolds (mm)

The Bowflex® Body Leanness Program16

Calculating Lean Body Mass

Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program.

For Example:

Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg).

After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg). His lean-body mass is 80%, or 144 pounds (65.3 kg).

Simple calculations allow 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 (144 pounds) minus before lean-mass weight (140 pounds) equals 4 pounds (1.8 kg) of muscle gained.

Enter Your Information Here: (Pounds or Kilograms)

Before

Body Weight Fat Percentage Body Fat Weight

x =

Body Weight Weight of Body Fat Lean-Body Weight

–

Use the Same Factors to Calculate After Six Weeks.

After

Body Weight Fat Percentage Body Fat Weight

x =

Body Weight Weight of Body Fat Lean-Body Weight

–

Final Results

Before Body Fat Weight After Body Fat Weight Total Fat Lost

– =

After Lean-Mass Weight Before Lean-Mass Weight Total Lean-Mass Gained

–

The Bowflex® Body Leanness Program17

Your Results Summary Sheet

Name Age

Height Weight Loss

Weight Before Muscle Gain

Weight After Fat Loss

Please follow the instructions in the “Measurements” section for measuring circumferences.

Measurements

Right Arm

Left Arm

2” (5 cm) Above Navel

Navel

2” (5 cm) Below Navel

Hips

Right Thigh

Left Thigh

Percent Body Fat

Before After

Total

Difference

If you wish to send in your results to the Bowflex Division, please send to: Bowflex® Results, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and phone number. Submissions may be selected for use in promotional marketing materials.

The Bowflex® Body Leanness Program

The Workouts

GUIDELINES Week 1&2

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement 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 approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week.

Exercise

Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Seated Abdominal Crunch

Sets

1 1 1 1 1

Reps

8-12 8-12 8-12 8-12 8-12

GUIDELINES Week 3&4

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement 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 approximately 5 percent. Keep the time between exercises to a minimum, no longer than 45 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week.

Exercise

Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch

Sets

1 1 1 1 1 1 1

Reps

8-12 8-12 8-12 8-12 8-12 8-12 8-12

GUIDELINES Week 5&6

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement 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 approximately 5 percent. Keep the time between exercises to a minimum, no longer than 30 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week.

Exercise

Leg Extension Leg Press Bench Press Lying Biceps Curl Lying Shoulder Pullover Reverse Fly Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch

* The Upright Row exercise was used in Dr. Darden’s original study. Although many people have used this exercise for years, recent information in the Physical Therapy field has caused the authors of this manual to cau tion against per forming this exercise because of the unnatural t wisting movement created in the shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercis e.

Sets

1 1 1 1 1 1 1 1 1

Reps

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The Bowflex® Body Leanness Program19

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