Q & a – Bowflex Xtreme User Manual

Page 82

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Q. Why is it so important 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. Im 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. 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 wont 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 (34 kg). 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 (6.2 l) of

ice-cold water each day.

Continue your Bowflex

®

exercise routine at the

Q & A

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