Filter
Top Products
77
Q. Why is it so important I perform the Bowflex
exercises with a 4-second count on the lifting 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:
• Breathe normally during the first five repetitions.
• 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 slow movement.
• 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, 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.
A. 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.
A. 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.
A. 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. There are,
however, a few guidelines and modifications to apply.
A. 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.
A. Keep your superhydration schedule at the highest level.
In other words, sip 1 5/8 gallons of ice-cold water each
day.
A. 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 & A