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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 l) of cold water
each day
You should realize by now the benets of consuming
plenty of water each day. Make your water bottle a
permanent part of your lifestyle
Train on your 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. Following 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
®
Owner’s Manual for
descriptions of the new exercises.
Be consistent with your Bowflex
®
home gym
exercising, healthy eating, and superhydrating –
and your accomplishments may well exceed
your goals.
Owner’s Manual
64
Owner’s Manual
65