Open as PDF
A. It would be great if you could, but you cannot.
The number of calories per day is the problem.
Teenagers require signiﬁcantly more calories each
day than 1500, which is the highest level. Check
with a registered dietician (RD) for appropriate
recommendations. Your teenage son and
daughter, however, could follow the Bowﬂex
Q. I’m afraid that I might get large, unfeminine
muscles from some of the Bowﬂex
recommend in this course. What can I do to prevent
this from happening?
A. You are worrying about large muscles unnecessarily.
Building large muscles requires two conditions. First,
the individual must have long muscles and short
tendons. Second, an abundance of testosterone must
be present in the blood
stream. Women almost never have either of
Under no circumstances could 99.99 percent of
American women develop excessively large muscles.
Progressive resistance exercise such as using a
home gym will make your muscles larger
– but not excessively large – and larger muscles will
make your body ﬁrmer and
Q. Why is it so important I perform the Bowﬂex
exercises with a 4-second count on the lifting
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
Q. I’m confused about how to breathe during each
A. Let’s say your goal is to do 10 repetitions on a
exercise that is performed in the
recommended 4-second lifting and 4- second lowering
style. Here are the proper breathing guidelines to
• Breathe normally during the rst ve
• Take shorter, more shallow breaths during
the sixth, seventh, and eighth repetitions.
• Emphasize exhalation more than
inhalation, especially during the ninth and
tenth repetitions. Focus on good form and
• Do not hold your breath on any repetition.
Practice relaxing your face and neck. Do
not grit your teeth. Keep your eyes open
and remain alert.
Q. I’m not as disciplined and patient as I’d like to be.
How can I better stay on track with the program?
A. 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,