Bowflex TreadClimber TC5000 - Manual (Page 56)

53 Bowflex ® TreadClimber ® 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 super-hydration 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.
Super-hydrate 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.
Super-hydration 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 super-hydration
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.
Body Leanness Program
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
260
240
220
200