Bowflex XTL - Manual (Page 59)

If you would like to measure your personal
before-and-after results, there are several steps
you need to take. It is important that you
accurately perform each task, then at the end
of the six-week program, repeat the process in
the same manner.
Body Weight:
Remove clothing and shoes and record your
weight to the nearest quarter pound. Be sure to
use the same scale when weighing yourself at
the end of the six-week program. For the most
accurate recordings, weigh yourself nude in
the morning.
Since the program is divided into three two-
week segments, you may want to weigh
yourself at the end of each two-week period.
Understand, however that weight loss is not
the best way to determine your success. Fat
loss is the key component. To determine the
amount of fat you’ve lost, you’ll need to follow
the instructions in the next section.
Enter you starting weight on your RESULTS
SUMMARY SHEET, which is found on page
63.
Circumference of Body Parts:
For an even better idea of the changes that will
occur to your body in the next six weeks, it is
necessary to measure the circumference of
certain body parts. This will tell you where the
fat is shrinking and what areas are toning up.
Use a plastic tape to measure the following:
1) Upper arms -- hanging and relaxed,
midway between the shoulder and
elbow.
2) Two inches above navel -- belly
relaxed.
3) At navel -- belly relaxed.
4) Two inches below navel -- belly
relaxed.
5) Hips -- feet together at maximum
protrusion of buttocks.
6) Thighs -- high, just below the buttocks
crease with legs apart and weight
distributed equally on both feet.
Record each measurement on your Results
Summary Sheet.
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2
3
4
5
6
Measurements 57