Bowflex Ultimate Assembly and Owners Manual - Page 73

Eating Guidelines 73 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. Daily Amount Calories For Example Carbohydrate 60% Protein 20% 2000 1900 1800 1700 1600 1500 1400 1300 1200 1100 1000 1200 400 1140 380 1080 360 1020 340 960 320 900 300 840 280 780 260 720 240 660 220 600 200 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. This is a scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can and will harm your fat loss.