Bowflex XTL - Manual (Page 75)

Q. I’m a 40-year-old woman
with a teenage son and
daughter. My husband and I
both want to lose 10 pounds
and the children would also
like to lose some weight. Can
I put the whole family on the
program?
A. It would be great if you could, but you
cannot. The number of calories per day is the
problem. Teenagers require significantly more
calories each day than 1500, which is the
highest level. Check with a registered dietician
(RD) for appropriate recommendations.
Your teenage son and daughter, however,
could follow the Bowflex exercise routines.
Q. I’m afraid that I might get
large, unfeminine muscles
from some of the Bowflex
exercises you recommend in
this course. What can I do to
prevent this from happening?
A. You are worrying about large muscles
unnecessarily. Building large muscles requires
two conditions. First, the individual must have
long muscles and short tendons. Second, an
abundance of testosterone must be present in
the blood stream. Women almost never have
either of these conditions.
Under no circumstances could 99.99 percent of
American women develop excessively large
muscles. Progressive resistance exercise such as
Bowflex will make your muscles larger -- but
not excessively large -- and larger muscles will
make your body firmer and more shapely.
Q. Why is it so important that
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:
•Breathe normally during the first five
repetitions.
•Take shorter, more shallow breaths
during the sixth, seventh and eighth
repetitions.
•Emphasize exhalation more than
inhalation, especially during the ninth
and tenth repetitions. Focus on good
form and slow movement.
•Do not hold your breath on any
repetition. Practice relaxing your face
and neck. Do not grit your teeth. Keep
your eyes open and remain alert.
Q. I’m not as disciplined and
patient as I’d like to be. How
can I better stay on track with
the program?
A. One suggestion is to team up with a partner.
Q & A 73