Bowflex Motivator 2 - Manual (Page 28)

2
Q & A
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:
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.
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.
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.
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 (34 kg). There are,
however, a few guidelines and modifications to apply.
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.
Keep your superhydration schedule at the highest level. In
other words, sip 1 5/8 gallons (6.2 l) of
ice-cold water each day.
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.
The Bowflex
®
Body Leanness Program