Bowflex XTL - Manual (Page 76)

Most people are more motivated and make
better progress if they go through the program
with a friend. In selecting a training partner, here
are several things to keep in mind:
•Your partner should be similar to you in
age and condition.
•Your partner should be serious about
getting into shape and making a
commitment. That commitment means
you’ll be exercising together one hour,
three times per week. Each of your joint
training sessions should take
approximately 50 minutes: 25 minutes for
your workout and 25 minutes supervising
your partner’s workout.
•Your partner should be someone with
whom you’ll share a spirit of cooperation,
not competition.
•Your partner should not be your spouse,
brother, sister, or other family member.
You do not want normal interpersonal
problems to interfere with the training.
Q. Why won’t you allow me to
do aerobic dancing on my off-
days to speed up the loss of
body fat?
A. Because doing so doesn’t speed up fat loss.
Aerobic dancing -- and other activities such as
running, swimming, cycling, stair-stepping, and
racquetball -- do not contribute significantly to
the fat-loss process. In fact, when added to
proper strength training they can actually retard
the reduction of fat.
Fat loss is retarded in two ways. Too much
repetitive activity prevents maximum muscle
building by using up your recover ability. A well
rested recover ability is necessary for muscle
growth. Too much activity -- especially if you are
on a reduced-calorie diet -- causes you to get the
blahs and quickly lose your enthusiasm. If this
happens, you’re sure to break your diet.
The primary purpose of this program is to lose
fat in the most effective and most efficient
manner. Fat loss is prioritized and maximized by
building muscle at the same time. The muscle-
building process is optimized by a well-rested
recovery ability, which necessitates keeping your
strenuous and moderately strenuous activities to
a bare minimum.
Once you get your body fat to a low level, you
can add other activities -- and I encourage you to
do so -- to your weekly fitness schedule. For
now, follow the plan exactly as directed.
Q. What happens after six
weeks? How do I continue the
program if I need to lose more
weight?
A. You should repeat the program for as long as
it takes you to reach your goal. For example, it
took Barry Ozer three six week sessions -- 18
weeks -- to lose all of his excessive fat, which
amounted to 75 pounds. There are, however, a
few guidelines and modifications to apply.
Repeat the eating plan exactly as before. Men, go
back to 1500 calories a day for two weeks.
Women, go back to 1200 calories a day for two
weeks. Then, descend your calories in the same
manner.
Keep your superhydration schedule at the
highest level. In other words, sip 1 5/8 gallons of
ice-cold water each day.
Continue your Bowflex exercise routine at the
highest level. Perform the same 10 exercises
three times per week. Try to get as strong as you
can in each exercise, while always focusing on
the 4-second count in both lifting and lowering.
Q & A 74