User manual BOWFLEX ULTIMATE 2

[. . . ] Ellington Darden's Six Week Fast Fat Loss ­ Body Leanness Program The Bowflex Ultimate 2 Owner's Manual and Fitness Guide ® (Shown with optional accessories) 000-4301-092308B i Owner's Manual and Fitness Guide Table of Contents 1 5 6 7 11 14 16 17 French Press Lying 45° Triceps Extension Arm Exercises (continued) Cross Triceps Extension Standing Biceps Curl Seated Biceps Curl Preacher Curl Reverse Tricep Pushdown Standing Biceps Curl with Pulleys Tricep Kickback Lying Biceps Curl Seated Wrist Extension Standing Wrist Curl Reverse Curl Seated Wrist Curl Standing Wrist Extension "Rope" Pushdowns Resisted Dip Abdominal Exercises Reverse Crunch Resisted Reverse Crunch Seated (Resisted) Abdominal Crunch Seated (Resisted) Oblique Abdominal Crunch Ab Crunch with Attachment Trunk Rotation Leg Exercises Leg Extension Lying Leg Extension Squat with Squat Attachment Lunge Ankle Eversion Ankle Inversion Standing Hip Extension Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback Seated Calf Press Dorsi Flexion Leg Press Standing Calf Press Standing Hip Flexion Wide Squat Muscle Chart The Bowflex® Body Leanness Program By Ellington Darden, Ph. D Bowflex Ultimate® 2 Warranty 39 Bowflex UltimateTM 2 Warranty Card 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47 47 Bowflex Ultimate® 2 Seat Rail Securing Device Important Safety Instructions Get To Know Your Bowflex Ultimate® 2 Using Your Bowflex Ultimate® 2 About Your Bowflex Ultimate® 2 Attachments Defining Your Goals Exercising Properly The Workouts Chest Exercises Bench Press Chest Fly Decline Bench Press Incline Bench Press Resisted Punch Lying Cable Crossover Decline Chest Fly Shoulder Exercises Rear Deltoid Rows Lateral Shoulder Raise Seated Shoulder Press Front Shoulder Raise Shoulder Extension Shoulder Shrug Scapular Protraction Scapular Depression Lying Front Shoulder Raise Reverse Fly Seated Lateral Shoulder Raise Scapular Retraction Shoulder Rotator Cuff--External Shoulder Rotator Cuff--Internal Stiff Arm Pulldown Back Exercises Lying Lat Pulldowns Low Back Extension Wide Pulldowns Narrow Pulldowns with Hand Grips Seated Lat Rows Reverse Grip Pulldowns Standing Lat Row Wide Pulldowns with Grip Arm Exercises Triceps Pushdown 23 23 24 24 25 25 26 27 27 28 28 29 29 30 30 31 31 32 32 33 33 34 48 48 49 49 50 50 35 35 36 36 37 37 38 38 51 51 52 52 53 53 54 54 55 55 56 56 57 57 58 58 59 60 61 82 83 Bowflex Ultimate 2 Seat Rail Securing Device Addendum ® 1 NOTICE: This Addendum provides important instructions for securing the Bowflex Ultimate® 2 Home Gym Seat Rail to the Seat Rail Securing Device. Be aware that the Owner's and Assembly Manuals refer to the Seat Rail Securing Device as the "Squat Holder" and/or "rail securing device". If you need assistance, please call Bowflex® Customer Service at 1-800-628-8458. WARNING Failure to secure the Seat Rail Securing Device into the Seat Rail may cause injury. It is important to latch the Seat Rail Securing Device into the Seat Rail before performing the following exercises: · · · · · · StandingLatRow StandingBicepsCurl(withpulleys) Squat Lunge StandingCalfPress WideSquat Figure 1 Part A Latch the Seat Rail Securing Device Step 1: Remove the Seat Back Step 2: Lock the Sliding Seat 2-1 eatmustbelockedattheendoftheSeatRail. S 2-2 akesurethattheslidingseatlockhandleisinthelockedposition M (Figure1). [. . . ] We suggest you substitute Rear Deltoid Rows for the upright Row exercise. 72 Eating Guidelines You will be following a reduced-calorie nutrition program, which is divided into three two-week segments The program is a proven method for achieving maximal fat loss over a six-week period It consists of a carbohydrate-rich, descending-calorie eating plan, and a superhydration routine Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan: Approximately 60 percent of the daily calories should be from carbohydrates The other 40 percent will be equally divided between proteins and fats The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal for maximum fat loss Keep Menus Simple and Food Substitutions to a Minimum: Research has established that successful dieters prefer the same foods each day for breakfast and lunch They like variety, however, for 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 For Example Daily Amount Calories 2000 1900 1800 1700 1600 1500 1400 1300 1200 1100 1000 Carbohydrate 60% 1200 1140 1080 1020 960 900 840 780 720 660 600 Protein 20% 400 380 360 340 320 300 280 260 240 220 200 Fat 20% 400 380 360 340 320 300 280 260 240 220 200 Avoid Too Much Stress: Too much stress of any kind can cause the body to actually preserve fat stores You should relax more An after-dinner walk at a leisurely pace is helpful Extra sleep is suggested, since sleep facilitates fat loss and muscle recovery Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six-week program. Thisisascientificallyprovenprogramthatworks. Moreisnotbetter. Anyadditional exercise other than the amount recommended can and will harm your fat loss Superhydrate Your System Drinking plenty of water is essential to the success of this program Drinking the recommended amount of water can seem like a challenge at first Stick with it Carry a large sport bottle or similar item with you throughout the day After several weeks, you will find that you 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 Becauseit'sperformingthechoresofthewaterdepleted kidneys, the liver metabolizes less fat Second, overeating can be averted through water intake, as water can keep the stomach feeling full and satisfied between meals Third, ice-cold water requires calories to warm it to core body temperature In fact, 1 US gallon of ice cold water (3. 8 l) generates 123 calories of heat energy You'llbedrinkingfrom1to15/8USgallons (3 8 - 6 2 l) of water each day on the following superhydration schedule: Week 1 = drink four 32-oz bottles (3 8 l) of ice-cold water per day Week 2 = drink four and a half 32-oz bottles (4 3 l) of ice-cold water per day Week 3 = drink five 32-oz bottles (4 6 l) of ice-cold water per day Week 4 = drink five and a half 32-oz bottles (5 2 l) of ice-cold water per day Week 5 = drink six 32-oz bottles (5 7 l) of ice-cold water per day Week 6 = drink six and a half 32-oz bottles (6 2 l) of ice-cold water per day 73 Don'tbesurprisedifyouhavetomakemorethana dozen trips to the rest room, especially during the first week of the program Remember, your body is an adaptive system, and it will soon accommodate the increased water consumption Note: Although it is doubtful that you could ever drink too much water, a few ailments can be negatively affected by large amounts of fluid. For example, anyone with a kidney disorder, or anyone who takes diuretics, should consult a physician before going on the recommended water-drinking schedule. If you have any doubts about the recommendations, play it safe and check with your doctor. 74 The Eating Plan You'llalwayshavea300caloriebreakfast, a300 calorie lunch, and a 300 calorie dinner (women), or 500 calorie dinner (men) With each two-week descend, only your snack calories will change: from 400 to 300 to 200 calories per day (men), or 300 to 200 to 100 calories per day (women) Foreachofyourfivedailymeals, you'llhaveat least three choices Everything has been simplified so even the most kitchen-inept man or woman can succeed Very little cooking is required All you have to do is read the menus, select your food choices, and follow the directions. It'sassimpleasthat. If you find that you wish to vary from the outline menu items try to stay with in the 60:20:20 ratio of carbohydrates, proteins, and fats The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value For best results, follow them exactly Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus But as you probably realize the products are sometimes changed or discontinued If a listed item is not available inyourarea, you'llneedtosubstituteasimilar product Become an informed label reader at your supermarket Ask questions about any products youdon'tunderstand. Supermarketmanagersare usuallyhelpful. Iftheydon'thaveananswerto your question, they will get it for you Each day you will choose a limited selection of foodsforbreakfastandlunch. Mostpeoplecan consume the same basic breakfast and the same basic lunch for months with little modification Ample variety during your evening meal, however, will make daily eating interesting and enjoyable Additionally, the eating plan includes a midafternoon and late-night snack to keep your energy high and your hunger low BeginWeek1onMondayandcontinuethrough 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: Week 1 & 2: Men1500caloriesperday. Women 1000 calories per day The Eating Plan ­ US Measurements Breakfast = 300 calories Choice of bagel, cereal or shake. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Choice of one: Kellogg's® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4 1/2 C. orange juice (82) Noncaloric beverage Shake (choice of one shake) Place ingredients in blender. 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. Carnation® Malted Milk powder (20) 2 ice cubes (optional) Lunch = 300 calories. 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. Italian, fat-free dressing (6) 1 slice whole wheat bread (70) Noncaloric beverage Mid-Afternoon Snack Men­200 calories for Weeks 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women­150 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. light, nonfat, flavored yogurt (100) Dinner Men­500 calories, Women­300 calories Choice of tuna salad dinner, steak dinner or frozen microwave dinner. 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. skim milk (45) Noncaloric beverage Men add: 2 slices whole wheat bread (140) 1 t. skim milk (45) 75 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. [. . . ] et'ssayyourgoalistodo10repetitionsona L 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: · reathenormallyduringthefirstfiverepetitions. B · akeshorter, moreshallowbreathsduringthesixth, T seventh and eighth repetitions · mphasizeexhalationmorethaninhalation, E especially during the ninth and tenth repetitions Focus on good form and slow movement · onotholdyourbreathonanyrepetition. Practice D relaxing your face and neck Do not grit your teeth Keep your eyes open and remain alert Q. nesuggestionistoteamupwithapartner. Most O people are more motivated and make better progress if they go through the program with a friend In selecting a training partner, here are several things to keep in mind: · ourpartnershouldbesimilartoyouinage Y and condition · ourpartnershouldbeseriousabout ettingintoshape Y g and making a commitment That commitment means you'llbeexercisingtogetheronehour, threetimesper week Each of your joint training sessions should take approximately 50 minutes: 25 minutes for your workout and25minutessupervisingyourpartner'sworkout. 80 Q&A Keep your superhydration schedule at the highest level In other words, sip 1 5/8 gallons (6 2 l) of icecold water each day Continue your Bowflex® exercise routine at the highest level Perform the same 10 exercises three times per week Try to get as strong as you can in each exercise, while always focusing on the 4-second count in both lifting and lowering Train on the Bowflex® machine at least twice a week. There are two primary differences between maintenance and strength-building routines First, for maintenance, you do not have to increase the resistance each week or so If you can do 100 pounds for 12 repetitions on the leg extension, then keep it on 100 pounds and do not go up to 105 pounds You can maintain the 100-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. [. . . ]