Assembly / Owner’s Manual
51
Introduction and Overview
Welcome to the Bowflex™ Body Weight Loss Guide. This guide is designed to be used with your Bowflex™ equipment and will help you:
•
Lose weight and get lean
•
Improve your health and wellness
•
Increase your energy and vitality
Consult a physician before you start an exercise program or a new health and diet plan. Stop exercising if you feel pain or tightness
in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calcu-
lated or measured by the machine’s computer for reference purposes only. The heart rate displayed on the console is an approxi-
mation and should be used for reference onl
y.
By focusing on the main three elements of the Bowflex™ Body Weight Loss Guide- quality, balance, and consistency- you’ll be able to reach and
maintain your weight loss and fitness goals for the next six weeks and beyond.
•
Quality
– The emphasis of this plan is on eating more whole foods and getting the most nutrients from your calories as possible. Making the
majority of your diet from foods that have a single ingredient (for example fruits, vegetables, fish, lean protein, eggs, beans, nuts, and whole
grains) provides the vitamins, minerals, fiber, protein, and healthy fats your body needs.
• Balance
– Each of the meals and snacks in this guide have a source of fiber or smart carbohydrate, protein, and healthy fat to keep your
energy levels consistent throughout the day to fuel your workouts. By having this balance you’ll feel fuller longer, which is critical to weight loss
success.
•
Consistency
– Getting about the same number of calories each day is important for your metabolism and your mindset. If you overdo it one
day, don’t try to make up for it the next day by not eating or cutting your calories drastically. Get right back on track by following this guide!
Results & Expectations
Results will vary depending on your age, starting weight, and exercise level but on average you may lose 1-3 lbs per week and experience increased
energy levels.
5 Tips for Long-Term Success
1.
Keep a food log
including hunger levels and water intake. Free online food logs and mobile apps are available at www.myfitnesspal.com and
www.loseit.com
2.
Weigh and/or take measurements weekly
– no more and no less. Weighing weekly rather than daily or every other day is best. You’ll track
your progress and keep yourself in check without getting discouraged if the scale doesn’t move for a few days. And remember, weight is just
a number and it’s influenced by muscle gain as well as fat loss. Feeling how your clothes fit can often be a better indicator of progress as your
body adapts to exercise and nutrition changes.
3.
Measure portions
– To avoid portion creep, use measuring cups and spoons for grains (rice, pasta, cereal), beans, nuts, oils, and dairy. Use
the Portion Sizes Guide for other foods.
4.
Plan ahead
– Make a meal plan for the week or log your food a day in advance. Planning sets you up for success, especially for social events
and eating out.
5.
Practice your desired long-term habits
– It’s easy to justify poor eating choices when you’re only focused on the short term. Focus on the
long term satisfaction of a slimmer, healthier you rather than the temporary gratification you’ll get from splurging.
How to Use this Guide
•
Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the day
– Don’t go longer than 5-6 hours without eating
– If you’re not used to eating breakfast, start out small with a piece of fruit and have something else 1-2 hours later. Your body adapts to
not eating breakfast, but as soon as you start eating early in the day and cutting back on dinner portions you’ll notice your hunger will
increase. This is a good sign your metabolism is working!
•
Mix and match meal options
– Select 1 option from the appropriate meal plan (male or female) for breakfast, lunch, and dinner, paying close attention to portion sizes
– Select 1-2 snack options per day
– You have the option to substitute one snack for one treat under 150 calories
– Use the meal plan, sample options, and grocery list to create your own meals for more variety
Bowflex™ Body Weight Loss Guide
