Eating guidelines, Calories – Bowflex Elite™ Plus home gym User Manual

Page 44

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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 maximal 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 the 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.

Avoid Too Much Stress:

Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An after—

dinner walk at a leisurely pace is helpful. Extra sleep is suggested, since sleep facilitates fat loss and muscle

recovery. Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six—

week program. This is a scientifically proven program that works. More is not better. Any additional exercise other

than the amount recommended can and will harm your fat loss.

Eating Guidelines

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

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