Bowflex XTL - Manual (Page 68)

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.
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
Eating Guidelines 66