Bowflex TC5300 - Manual (Page 57)

 Bowflex® TreadClmber® Assembly and Owner’s Manual
eating guidelines
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 maximum 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 your 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.
superhydrate your system
Drinking plenty of water is essential to the success of this
program. Drinking the recommended amount of water can
seem like a challenge at first. Stick with it. Carry a large
sports bottle or similar item with you throughout the day.
After several weeks, you will find that you actually thirst
for more and more water, and the amounts recommended
are easily reached.
Superhydration aids fat loss in a number of ways. First, the
kidneys are unable to function without adequate water.
When they do not work to capacity some of their load is
dumped onto the liver.
This diverts the liver from its primary function, which is
to metabolize stored fat into usable energy. Because it’s
performing the chores of the water-depleted kidneys, the
liver metabolizes less fat.
Second, overeating can be averted through water intake,
as water can keep the stomach feeling full and satisfied
between meals.
Third, ice-cold water requires calories to warm it to
core body temperature. In fact, 1 gallon of ice cold water
generates 123 calories of heat energy.
You’ll be drinking from 1 to 1 5/8 gallons of water each day
on the following superhydration schedule:
Week 1 = drink 4.0 32-oz. bottles of ice-cold
water per day.
Week 2 = drink 4.5 32-oz. bottles of ice-cold
water per day.
Week 3 = drink 5.0 32-oz. bottles of ice-cold
water per day.
Week 4 = drink 5.5 32-oz. bottles of ice-cold
water per day.
Week 5 = drink 6.0 32-oz. bottles of ice-cold
water per day.
Week 6 = drink 6.5 32-oz. bottles of ice-cold
water per day.
Don’t be surprised if you have to make more than a dozen
trips to the rest room, especially during the first week of
the program. Remember, your body is an adaptive system
and it will soon accommodate the increased water
consumption.
Note: Although it is doubtful that you could ever drink
too much water, a few ailments can be negatively
affected by large amounts of fluid. For example,
anyone with a kidney disorder or anyone who takes
diuretics, should consult a physician or health care
professional before going on the recommended
water-drinking schedule. If you have any doubts
about the recommendations, play it safe and check
with your physician or health care professional.
For Example
Daily Amount
Calories
Carbohydrate
60%
Protein
20%
Fat
20%
2000
1900
1800
1700
1600
1500
1400
1300
1200
1100
1000
1200
1140
1080
1020
960
900
840
780
720
660
600
400
380
360
340
320
300
280
260
240
220
200
400
380
360
340
320
300
280
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220
200
eaTing guidelines