Nautilus Bowflex Classic, Owner'S Manual

Page 1: ...Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute Owner s Manual Classic Home Gym 003 3211 120108A English All manuals and user guides at all guides com a l l g u i d e s c o m ...

Page 2: ...eated Low Back Extension 24 Narrow Pulldowns 24 Stiff Arm Pulldowns 25 Seated Lat Rows 25 Reverse Grip Pulldown 26 Standing Wrist Curl 26 Triceps Pushdown 27 Lying Triceps Extension 27 Standing Biceps Curl 28 Trunk Rotation 28 Seated Resisted Abdominal Crunch 29 Leg Press 29 Leg Extension 30 Seated Calf Raise 30 Seated Hip Adduction 31 Seated Hip Abduction 31 Standing Leg Kickback 32 Welcome to Fi...

Page 3: ...HE RECOMMENDED safe distance for access and passage around and emergency dismounts from the machine Keep third parties out of this space when machine is in use s Do not over exert yourself during exercise Operate the machine in the manner described in this manual s O NOT USE UMBBELLS OR OTHER WEIGHT EQUIPMENT TO INCREMENTALLY INCREASE THE weight resistance Use only the weight resistance that came ...

Page 4: ...E VANT CHAQUE UTILISATION V RIlEZ LE FONCTIONNEMENT DE TOUS LES MOUSQUETONS C BLES ET POULIES 3ERREZ BIEN TOUTES LES lXATIONS au besoin VORSICHT ãBERPRÓFEN 3IE ALLE ARABINERHAKEN ABEL UND 2OLLEN VOR JEDER ENUTZUNG AUF BNUTZUNGSERSCHEINUNGEN UND EHLFUNKTIONEN Ziehen Sie alle Befestigungselemente ordnungsgemäß an PRECAUCIÓN Antes de cada uso revise todos los cierres a presión cables y poleas para as...

Page 5: ...EAD AND UNDERSTAND THE OWNER S MANUAL PROVIDED WITH this fitness equipment prior to use s 2EPLACE THIS OR ANY OTHER WARNING LABEL IF DAMAGED ILLEGIBLE OR missing 4 CAUTION At all times stay out of the paths of moving rods MISE EN GARDE 2ESTEZ TOUJOURS Ü L CART DES TIGES MOBILES VORSICHT ALTEN 3IE STETS BSTAND ZU BEWEGLICHEN 3TANGEN PRECAUCIÓN N TODO MOMENTO MANT NGASE ALEJADO DEL TRAYECTO DE LAS BA...

Page 6: ...T YOUR LEFT HAND ON A WALL OR TABLE FOR BALANCE 2EACH YOU RIGHT HAND BEHIND YOUR back and grasp your right ankle pull it gently toward your buttocks until you feel tension along the front of your thigh Repeat on the other side s AMSTRING 3TAND ON ONE LEG AND PROP THE OTHER LEG PARALLEL TO THE GROUND ON A STABLE CABINET or table top Slide both hands toward the propped up ankle as far as is comforta...

Page 7: ... Top Cross Bar E Leg Attachment B Top Cross Bar Pulley F Rod Box C Chest Bar Pulley G Power Rod Unit D Chest Bar with Pulleys Owner s Manual 7 Features and Use E D C All manuals and user guides at all guides com ...

Page 8: ...t closest rod through the same cable hook Hooking up the closest rod first prevents rods from crossing over the top of one another Safety When you attach the Power Rod units do not stand directly looking above the top of the rods Stay off to the side while you attach the rods WhenYou Are Not UsingYour Home Gym Disconnect the cables from the Power Rod unit when your are not using your home gym Use t...

Page 9: ... Lift the bench while you slide the seat toward the Power Rod unit until the bench back rests against the Lat Tower Free Sliding Seat Remove the Bench pull out the Seat Slider Knob twist it a half turn and release it to put the Seat in a free sliding position for Calf Raise or Leg Press exercises Maintenance and Care of Your Bowflex Home Gym Inspect your machine for any worn or loose components pri...

Page 10: ... operation Failure to attach the Seat Rail Securing Device into the seat rail can cause INJURY Do not stand on the base below the Seat Rail when you lift or lower it This can CAUSE INJURY Always use two hands to lift and lower the Seat Rail Bend at the knees when you lift or lower the Seat Rail Failure to use correct lifting procedure can cause INJURY Do not try to exercise when the seat rail is i...

Page 11: ...the 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 Foot Grip Slip your foot through the cuff of the handle and slide the foam grip against the top of your foot Leg Press Belt Wear the Leg Press Belt arou...

Page 12: ... The biomechanically sound method of improving power in 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 Composition is the ratio of fat weight fat to lean weight muscles bones and tissue As you age the ratio shifts The fat weight increases and the lean ...

Page 13: ... follows s 4RAINING REQUENCY The number of times you train per week We recommend daily activity but not daily training of the same muscle group s 4RAINING NTENSITY The amount of resistance used during your repetition s 4RAINING 6OLUME The number of repetitions and sets performed s 2EST NTERVALS The time you rest between sets and the time you rest between workouts Once you ve established a base of ...

Page 14: ...R HAVE BECOME JUST PLAIN 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 will increase your resistance when you can perform 12 reps perfectly and you will increase your volume by performing more sets and more exercises Move slowly on each rep Use a pace that would allow you to s...

Page 15: ...rcises to near failure stopping at the point that your technique starts to deteriorate Rest only 20 30 seconds between sets As you get stronger increase the number of sets you perform 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 Body Part Exercise Sets 2EPS Chest Bench Press 1 3 12 15 Ba...

Page 16: ...p the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Body Part Exercise Sets 2EPS Chest Bench Press 2 4 8 12 Incline Bench Press 2 4 8 12 Shoulders Seated Shoulder Press 2 4 8 12 Crossover Rear Delt Row 2 4 8 12 Front Shoulder Raise 2 4 8 12 Scapular Retraction 2 4 8 12 Days 1 3 Body Part Exercise Sets 2EPS Back Seated L...

Page 17: ...s of Circuit 2 as your fitness level increases Repeat the process with Circuit 3 Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly Count three seconds up and three seconds down Body Part Exercise 2EPS Chest Bench Press 8 12 Legs Leg Press 8 12 Back Seated Lat Row 8 12 Legs Seated Calf Raise 8 12 Trunk Seated Resisted Abdominal Crunch 8 12 D...

Page 18: ...our heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect technique Count three seconds up and three seconds down NY TYPE OF AEROBIC EXERCISE CAN BE USED FOR THIS ROUTINE 3OME EXAMPLES ARE JUMPING JACKS JOGGING in place or stair climbing Body Part Exercise 2EPS Chest Bench Press 8 12 Aerobic Exercise 30 60 Seconds Legs Leg Press 8 12 Aerobic ...

Page 19: ...ht Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count two seconds up and four seconds down and work to fatigue during each set Body Part Exercise Sets 2EPS Chest Bench Press 2 4 5 8 Decline Bench Press 2 4 5 8 Shoulders Seated Shoulder Press 2 4 5 8 Crossover Seated Rear Deltoid Row 2 4 5 8 Front Shoulder Raise 2 4 5 8 Day 1 Body Pa...

Page 20: ...head back against the bench s EEP YOUR SHOULDER BLADES PINCHED together and maintain good spinal alignment Exercises Keep your body weight centered on the machine seat or base frame platform while exercising When using the machine for standing leg exercises always hold the Lat Tower of the machine for stability All exercises in this manual are based on the calibrated resistance and capacity levels...

Page 21: ...S PINCHED together and maintain good spinal alignment Chest Exercises MusclesWorked 0ECTORALIS AJOR ELTOIDS 4RICEPS Machine Set Up s DJUST THE BENCH TO A INCLINE s HEST AR PULLEYS s ANDGRIPS s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s AINTAIN A ANGLE BETWEEN YOUR upper arms and torso at the start of the motion and slightly less than 90 at the finish s EEP YOUR KNEES BENT FEET m...

Page 22: ...he starting position Exercises Seated Shoulder Press Shoulder Adduction and elbow extension Front Shoulder Raise Shoulder Flexion elbow stabilized MusclesWorked Front and Middle Deltoids Machine Set Up s DJUST TO LAT ENCH ACK POSITION s HEST AR PULLEYS s ANDGRIPS s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s EEP YOUR ABDOMINALS TIGHT AND maintain good spinal alignment with a sli...

Page 23: ...E ARM AT A TIME PLACE THE NON WORKING HAND ON THE BENCH TO STABILIZE s EEP YOUR SHOULDER BLADES PINCHED together and maintain good spinal alignment Exercises Scapular Retraction MusclesWorked IDDLE 4RAPEZIUS 2HOMBOIDS Machine Set Up s DJUST TO LAT ENCH ACK POSITION s HEST AR PULLEYS s ANDGRIPS s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s O NOT LOSE YOUR SPINAL ALIGNMENT s EEP Y...

Page 24: ... AT THE top of each rep s NITIATE EACH NEW REP BY DEPRESSING your shoulder blades Exercises Seated Low Back Extension MusclesWorked OWER 4RAPEZIOS Machine Set Up s DJUST TO LAT ENCH ACK POSITION s HEST AR PULLEYS s ANDGRIPS s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s EEP YOUR KNEES BENT AND YOUR FEET flat on the floor s 0IVOT AT TORSO ONLY s EEP YOUR CHEST LIFTED AND MAINTAIN sp...

Page 25: ... AND MAINTAIN spinal alignment s 2ELEASE YOUR SHOULDER BLADES AT THE TOP of each rep s NITIATE EACH NEW REP BY DEPRESSING your shoulder blades Stiff Arm Pulldowns MusclesWorked ATISSIMUS ORSI 4ERES AJOR 2EAR ELTOIDS Biceps Machine Set Up s DJUST TO LAT ENCH ORWARD POSITION s 4OP ROSS AR PULLEYS s ANDGRIPS s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s EEP YOUR KNEES SLIGHTLY BENT...

Page 26: ...der blades Exercises Arm Exercises StandingWrist Curl MusclesWorked Biceps Forearms Machine Set Up s 2EMOVE THE BENCH s HEST AR PULLEYS s ANDGRIPS s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s EEP YOUR CHEST LIFTED TRUNK MUSCLES tight and a very slight arch in your lower back s OVE SLOWLY KEEPING TENSION IN THE front of your forearms at all times s EEP YOUR KNEES SLIGHTLY BENT A...

Page 27: ...ur triceps throughout the exercise LyingTriceps Extension Elbow Extension MusclesWorked Triceps Machine Set Up s DJUST TO LAT ENCH ACK POSITION s HEST AR PULLEYS s ANDGRIPS s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s EEP YOUR KNEES BENT AND YOUR FEET mAT on the floor s AY YOUR HEAD BACK AGAINST THE BENCH s EEP YOUR CHEST LIFTED SHOULDERS pinched together and a very slight arch ...

Page 28: ...ation MusclesWorked Rectus Abdominus Obliques Serratus Anterior Machine Set Up s DJUST TO LAT ENCH ACK POSITION s HEST AR PULLEYS s ANDGRIPS s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s EEP YOUR CHEST LIFTED SHOULDERS pinched abs tight and a slight arch in your lower back s 5SE ONLY LOW WEIGHT 2ODS s EEP ALL MOTION IN YOUR TORSO s OVE ONLY AS FAR AS YOUR MUSCLES LET you Do not ...

Page 29: ...exercise and relax only at the end of each set s OVE SLOWLY TO ELIMINATE MOMENTUM s XHALE DURING THE UPWARD MOVEMENT and inhale during the downward movement Abdominal Exercises Exercises Leg Exercises Leg Press MusclesWorked Gluteus Maximus Machine Set Up s 2EMOVE THE BENCH AND SEAT RAIL KNOB s HEST AR PULLEYS s EG 0RESS ELT s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s EEP YOUR...

Page 30: ...caps pointing up and straight forward Seated Calf Raise MusclesWorked Gastrocnemius Soleus Machine Set Up s 2EMOVE BENCH AND SEAT RAIL KNOB s HEST AR PULLEYS s EG 0RESS ELT s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s EEP YOUR CHEST LIFTED SPINE ALIGNED ABS tight and a very slight arch in your lower back s O NOT BEND FROM HIP OR WAIST DURING movement s 0USH WITH END OF FOOT TO ...

Page 31: ...Leg Exercises Seated Hip Adduction MusclesWorked Adductor Longus Gluteus Medius Machine Set Up s DJUST TO LAT ENCH ACK POSITION s HEST AR PULLEYS s ANDGRIPS s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s O NOT CROSS THE ATTACHED LEG IN FRONT OF THE STABILIZED LEG s EEP YOUR ABS TIGHT AND DO NOT LIFT YOUR hips or excessively arch your back s EEP YOUR SPINE STRAIGHT AND YOUR HIPS l...

Page 32: ...s TTACH THE CLIPS TO THE 0OWER 2OD resistance rods SuccessTips s EEP YOUR CHEST LIFTED SPINE ALIGNED ABS tight and a very slight arch in your lower back s O NOT BEND FROM YOUR WAIST OR LOWER back s OLD ON TO AT 4OWER FOR STABILITY s EEP STABILIZER FOOT ON FOOT PLATE Leg Exercises Exercises Owner s Manual 32 All manuals and user guides at all guides com ...

Page 33: ...WELCOME TO FITNESS BY JAY BLAHNIK Owner s Manual 33 All manuals and user guides at all guides com ...

Page 34: ...d is known for his results oriented simplified training approach Jay was chosen AS ONE OF THE 4OP NSTRUCTORS IN THE WORLD BY 3HAPE MAGAZINE AND EN S EALTH LISTED HIM AS HAVING ONE OF THE 4OP 10 workouts of all time He was also selected as the International Instructor of the Year by IDEA and Can Fit Pro the two largest associations of fitness professionals in the world He has appeared in over 25 awar...

Page 35: ...hat indicates we don t have to work out intensely to see the benefits Sure it is great if you can work out for thirty to forty minutes at a time five days a week But it is not ESSENTIAL 3HORTER BOUTS OF EXERCISE CAN HAVE A GREAT EFFECT ESPECIALLY IF YOU ARE JUST STARTING OUT AND A LITTLE BIT OF exercise at a time is much better than none at all And what is really exciting is that research indicates ...

Page 36: ...e of heavy traffic With your home exercise equipment you can exercise in the comfort and security of your home Privacy and cleanliness are also important Now you can exercise without feeling rushed or that anyone is looking at you which is great if you are embarrassed about carrying around a few extra pounds No more sharing sweaty equipment or wondering if you will catch athlete s foot in the healt...

Page 37: ...CISING in you won t be motivated to continue your program Find an exercise buddy Research has shown that starting an exercise program with someone can increase your chances of sticking to it If you have a buddy that is also starting a program you can encourage motivate and challenge each other Make fitness a part of your schedule NCLUDE IT IN YOUR DAILY PLANNER JUST AS YOU WOULD ANY OTHER APPOINTME...

Page 38: ... suggested that moderate level cardiovascular activity activities that make you sweat and breathe and a moderate pace should be done three to four days a week for 15 45 minutes at a time It is now recommended that you attempt to do some cardiovascular activity EVERY day if possible The good news is that the cardiovascular activity does not need to be moderately intensive everyday nor does it need ...

Page 39: ... strength training helps maintain bone and muscle mass For women strength training along with cardiovascular training may also protect against post menopausal bone loss and osteoporosis in their later years 3TRENGTH TRAINING IS NOT COMPLICATED T IS RECOMMENDED THAT YOU DO n REPETITIONS OF n MAJOR MUSCLE GROUPS AT least two days a week However you don t have to do all these exercises at once You ca...

Page 40: ...ning workouts by stretching the muscles you have used immediately after you have completed your exercise set Like cardiovascular training it is recommended that you stretch every day However you do not need to create a FORMALIZED PROGRAM 9OU CAN SIMPLY MAKE SURE THAT YOU STRETCH YOUR MAJOR MUSCLE GROUPS THROUGHOUT THE DAY AKE sure you include your thighs calves hamstrings back chest neck and shoul...

Page 41: ... YOU SHOULD BE SURE TO INCLUDE A VARIETY OF FOODS IN YOUR DIET MAXIMIZING YOUR INTAKE of fruits and vegetables whenever possible Colorful meals and snacks that are divided amongst the four food groups will ensure that you obtain the nutrients needed for your body to function at optimal levels Any diet that FOCUSES ON JUST ONE FOOD GROUP SOURCE OR PROCESSED FOODS CAN BE UNHEALTHY IN THE LONG RUN AN...

Page 42: ... After a few weeks you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time Remember when you begin to incorporate Zone 3 and Zone 4 intensities you will find that you will likely have to drop down to Zone 1 intensities shortly thereafter as brief recovery periods For variety you can spend a little bit of time in each of the four Zones during one workout and then spe...

Page 43: ...difficult have now become easier You will also notice that if you are sick or over tired you may find that numbers that usually feel fairly easy are one day much harder and it is a good sign to take a break If you notice that numbers that are usually very challenging are one day fairly easy then it is a good time to push yourself Listening to your body and using your heart rate numbers when availabl...

Page 44: ...U AS WEIGHT LOSS Additionally try not to view exercise as punishment Look at it as an investment in your health If you don t feel motivated to work out one day think of something that is appealing to you that is active and change your workout Try not to let your workout become routine or mundane and always remember that some exercise is better than none at all So if you feel you are not motivated ...

Page 45: ...e Human Kinetics Full Body Flexibility by Jay Blahnik Human Kinetics Building Strength and Stamina by Wayne Wescott PhD Human Kinetics Cross Training for Dummies by Tony Ryan and Martica Heaner For Dummies Owner s Manual 45 All manuals and user guides at all guides com ...

Page 46: ... Time Total Time Calories Total Calories Distance Total Distance Jan 1 20 00 20 00 100 100 5 5 Jan 2 21 00 41 00 150 250 6 5 11 5 Owner s Manual 46 All manuals and user guides at all guides com a l l g u i d e s c o m ...

Page 47: ...FAST FAT LOSS NOW THE BOWFLEX BODY LEANNESS PROGRAM BY DR ELLINGTON DARDEN Owner s Manual 47 All manuals and user guides at all guides com ...

Page 48: ...THE BOWFLEX BODY LEANNESS PROGRAM WARNING Before beginning this program consult your physician or healthcare professional Show this plan and your Bowflex Owner s Manual to your physician or healthcare professional Only he or she can determine if this COURSE IS APPROPRIATE FOR YOUR PARTICULAR AGE AND CONDITION F YOU EXPERIENCE ANY LIGHT HEADEDNESS DIZZINESS or shortness of breath while exercising st...

Page 49: ...ific menus to use have BEEN ORGANIZED IN THE BOOKLET YOU ARE NOW HOLDING IN YOUR HANDS T S THE NEXT BEST THING TO ACTUALLY GOING THROUGH ONE OF MY RESEARCH PROJECTS N FACT IT S PROBABLY BETTER SINCE NOTHING IS EXPERIMENTAL LL OF THE lNE 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 you need to understan...

Page 50: ...axed 3 At navel belly relaxed 4 2 5 cm below navel belly relaxed 5 Hips feet together at maximum protrusion of buttocks 4HIGHS n HIGH JUST BELOW THE BUTTOCKS CREASE WITH LEGS APART AND WEIGHT DISTRIBUTED EQUALLY on both feet Record each measurement on your Results Summary Sheet page7 Optional PictureTaking Pictures can be the most exciting evaluation you can do The numbers and the tape measurement...

Page 51: ...__________ Chest _________________________________________ Triceps ______________________________________ Abdomen ______________________________________ Thigh _______________________________________ Thigh _________________________________________ TOTAL ______________________________________ TOTAL ________________________________________ Use these figures on the following chart to determine your bod...

Page 52: ... 40 38 36 34 32 30 28 26 24 22 20 18 16 14 12 10 3 15 20 25 30 35 40 45 50 55 60 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 125 120 115 110 105 100 95 90 85 80 75 70 65 60 55 50 45 40 35 30 25 20 15 10 Sum of Three Skinfolds mm Age in Years Percent Body Fat Male Female 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 E...

Page 53: ...ount 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 EnterYour Information Here Pounds or Kilograms Before Body Weight Fat Percentage Body Fat Weight X Body Weight Weight of Body Fat ...

Page 54: ...Before After Difference Right Arm Left Arm 2 5 cm Above Navel Navel 2 5 cm Below Navel Hips Right Thigh Left Thigh Total Percent Body Fat If you wish to send in your results to Nautilus Inc please send to Bowflex Results Nautilus Inc World Headquarters 16400 S E Nautilus Drive Vancouver WA 98683 Or you may fax this sheet to Bowflex Results at 1 360 694 7755 Please include your name address and phone...

Page 55: ... positive phase and 4 seconds in the negative Keep the motion slow and smooth When12 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 The Upright Row exercise was used in Dr Darden s original study Altho...

Page 56: ...ou actually thirst for more and more water and the amounts recommended are easily reached Superhydration aids fat loss in a number of ways First the kidneys are unable to function without adequate water When they do not work to capacity some of their load is dumped onto the liver This diverts the liver from its primary FUNCTION WHICH IS TO METABOLIZE STORED FAT INTO USABLE ENERGY ECAUSE IT S PERFO...

Page 57: ... MEAL HOWEVER WILL MAKE DAILY EATING INTERESTING AND ENJOYABLE DDITIONALLY THE EATING PLAN INCLUDES A MID afternoon and late night snack to keep your energy high and your hunger low Begin Week1on Monday and continue through Sunday Week 2 is a repeat of Week 1 Calories for each food are noted in parentheses A shopping list follows The eating plan for the next six weeks descends Weeks 1 2 Men 1500 c...

Page 58: ...d white potatoes canned Cut beets canned Dairy Meat Poultry Fish Canned Soup Frozen Microwave Dinners Yogurt light nonfat Cream cheese light Cheese fat free Low fat frozen yogurt Carnation Instant Breakfast packets Champion UltraMet Packets Chicken thin sliced Turkey thin sliced Tuna canned in water Sirloin steak lean Healthy Choice Hearty Chicken Campbell s Healthy Request Hearty Vegetable Beef L...

Page 59: ...alories 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 T...

Page 60: ...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 prunes 100 28 g 2 small 14 g boxes raisins 82 240 ml 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 Din...

Page 61: ... as I m recommending There are a few ailments that can be negatively affected by large amounts of fluid If you feel you have a problem check with your doctor before starting the program Q Is bottled water better than tap water A Research shows that bottled water is not always higher quality water than tap water The decision to drink bottled water or not is usually one of taste If you dislike the ta...

Page 62: ...ou ll get better muscle building results Q I m confused about how to breathe during each Bowflex exercise A Let s say your goal is to do 10 repetitions on a specific Bowflex exercise that is performed in the recommended 4 second lifting and 4 second lowering style Here are the proper breathing guidelines to follow s REATHE NORMALLY DURING THE lRST lVE repetitions s 4AKE SHORTER MORE SHALLOW BREATHS D...

Page 63: ...xample it took Barry ZER THREE SIX WEEK SESSIONS WEEKS TO LOSE ALL of his excessive fat which amounted to 75 pounds 34 kg There are however a few guidelines and modifications to apply Repeat the eating plan exactly as before Men go back to 1500 calories a day for two weeks Women go back to 1200 calories a day for two weeks Then descend your calories in the same manner Keep your superhydration sched...

Page 64: ...or12 repetitions on the leg extension then keep it on 100 pounds and do not go up to 105 pounds You can maintain the100 pound level much easier that you can increase it Second you do not need to train three times a week You can maintain your strength at twice a week Add variety to your Bowflex routines Now is the time to introduce more variety to your routines by adding some new exercises while rem...

Page 65: ...30 Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Owner s Manual 65 All manuals and user guides at all guides com ...

Page 66: ...ood condition preferably in the original boxes c The exterior of the boxes should be marked clearly with s 2ETURN UTHORIZATION UMBER s 9OUR AME s 9OUR DDRESS s 9OUR 0HONE UMBER d Additionally a piece of paper with your name address and phone number or copies of your original invoice should be placed in each box of merchandise e Your RMA number is time sensitive Your shipment must be post marked wi...

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Page 68: ...s or trademarks in the USA of Nautilus Inc Schwinn is a registered trademark All other trademarks are owned by their respective companies Nautilus Inc World Headquarters 16400 SE Nautilus Drive Vancouver WA 98683 1 800 NAUTILUS www nautilus com Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute Printed in China All manuals and user guides at all guides com ...