Home Gym Owner's Manual

27
Q & A
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 a week. If your body weight keeps going
down, raise the calories by 100 or 200, depending on how
much weight you lost during the last week. Soon, you should
reach a level where your body weight stabilizes. That level
is your daily calorie requirement. Naturally, you’ll be able to
consume other foods than those listed in the Bowflex® eating
plan. By then, however, you should know the value of being
a smart shopper and a wise eater. Read labels. Compare
nutritional information. Be conscious of the ideal 60:20:20
ratio for carbohydrates, proteins, and fats.
Eat smaller meals more frequently.
You’ve been limiting your five meals per day to 300 calories if
you’re a woman, or 500 calories if you’re a man. You may now
up the calories by 100. What happens if during a single meal
you eat more than 400 calories if you’re a woman, or 600
calories if you’re a man? Don’t panic. Simply understand that
you will sometimes backslide. Learn to anticipate these urges
and take corrective action.
Drink at least 1 gallon (3.8 liter) of cold water
each day.
You should realize by now the benefits of consuming plenty of
water each day. Make your water bottle a permanent part of
your lifestyle.
Train on Bowflex® home gym 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.
Now is the time to introduce more variety to your routines by
adding some new exercises while removing some old ones.
Below are two sample routines.
Maintenance Routine 1
1. Seated Hip Abduction
2. Seated Hip Adduction
3. Seated Straight Leg Calf Raise
4. Chest Fly
5. Incline Bench Press
6. Shoulder Pullover
7. Shoulder Shrug
8. Standing Biceps Curl
9. Seated Wrist Curl
10. Seated Wrist Extension
Maintenance Routine 2
1. Leg Curl
2. Leg Extension
3. Standing Lateral Shoulder Raise
4. Seated Shoulder Press
5. Rear Deltoid Row
6. Decline Press
7. Reverse Curl
8. Seated Triceps Extension
9. Low Back Extension
10. Abdominal Crunch
Look in your Bowflex® Motivator® 2 Home Gym Owner’s
Manual for descriptions of the new exercises.
Be consistent with your Bowflex® exercising, healthy eating,
and superhydrating — and your accomplishments may well
exceed your goals.
The Bowflex
®
Body Leanness Program