Bowflex Sport Owners Manual - Page 32

Q & A and lowering? A. Because a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement. The more completely each involved muscle fiber works simply means you'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: One suggestion is to team up with a partner. Most 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: • Your partner should be similar to you in age and condition. • Your partner should be serious about getting into shape and making a commitment. That commitment means you'll be exercising together one hour, three times per week. Each of your joint training sessions should take approximately 50 minutes: 25 minutes for your workout and 25 minutes supervising your partner's workout. • Your partner should be someone with whom you'll share a spirit of cooperation, not competition. • Your partner should not 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 speed up the loss of body fat? A. Because doing so doesn't speed up fat loss. Aerobic dancing - and other activities such as running, swimming, cycling, stair-stepping, and racquetball - do not contribute significantly to the fat-loss process. In fact, when added to proper strength training they can actually retard the reduction of fat. Fat loss is retarded in two ways. Too much repetitive activity prevents maximum muscle building by using up your recover ability. A well-rested recover ability is necessary for muscle growth. Too much activity - especially if you are on a reduced-calorie diet - causes you to get the blahs and quickly lose your enthusiasm. If this happens, you're sure to break your diet. The primary purpose of this program is to lose fat in the most effective and most efficient manner. Fat loss is prioritized and maximized by building muscle at the same time. The muscle-building process is optimized by a well-rested recovery ability, which necessitates keeping your strenuous and moderately strenuous activities to a bare minimum. Once you get your body fat to a low level, you can add other activities - and I encourage you to do so - to your weekly fitness schedule. For now, follow the plan exactly as directed. Q. What happens after six weeks? How do I continue the program if I need to lose more weight? A. You should repeat the program for as long as it takes you to reach your goal. For example, it took Barry Ozer three six-week sessions - 18 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 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. Q. I'm pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight? A. Once you've lost your excessive fat, your next task is to maintain that status. Here are the adjustments you need to make to your current practices. Adhere to a carbohydrate-rich, moderate-calorie eating plan. Instead of eating from 1000 to 1500 calories a day, you'll be consuming from 1600 to 2400 calories per day. Maybe you can eat even more after your new body weight has stabilized. Trial-and-error experimentation is a must. Women should start with 1600 calories, and men with 2000 calories per day. Note what happens after 32