User manual BOWFLEX ULTIMATE 2

[. . . ] Ellington Darden's Six Week Fast Fat Loss ­ Body Leanness Program The Bowflex Ultimate 2 Owner's Manual and Fitness Guide ® (Shown with optional accessories) 000-4301-092308B i Owner's Manual and Fitness Guide Table of Contents 1 5 6 7 11 14 16 17 French Press Lying 45° Triceps Extension Arm Exercises (continued) Cross Triceps Extension Standing Biceps Curl Seated Biceps Curl Preacher Curl Reverse Tricep Pushdown Standing Biceps Curl with Pulleys Tricep Kickback Lying Biceps Curl Seated Wrist Extension Standing Wrist Curl Reverse Curl Seated Wrist Curl Standing Wrist Extension "Rope" Pushdowns Resisted Dip Abdominal Exercises Reverse Crunch Resisted Reverse Crunch Seated (Resisted) Abdominal Crunch Seated (Resisted) Oblique Abdominal Crunch Ab Crunch with Attachment Trunk Rotation Leg Exercises Leg Extension Lying Leg Extension Squat with Squat Attachment Lunge Ankle Eversion Ankle Inversion Standing Hip Extension Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback Seated Calf Press Dorsi Flexion Leg Press Standing Calf Press Standing Hip Flexion Wide Squat Muscle Chart The Bowflex® Body Leanness Program By Ellington Darden, Ph. D Bowflex Ultimate® 2 Warranty 39 Bowflex UltimateTM 2 Warranty Card 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47 47 Bowflex Ultimate® 2 Seat Rail Securing Device Important Safety Instructions Get To Know Your Bowflex Ultimate® 2 Using Your Bowflex Ultimate® 2 About Your Bowflex Ultimate® 2 Attachments Defining Your Goals Exercising Properly The Workouts Chest Exercises Bench Press Chest Fly Decline Bench Press Incline Bench Press Resisted Punch Lying Cable Crossover Decline Chest Fly Shoulder Exercises Rear Deltoid Rows Lateral Shoulder Raise Seated Shoulder Press Front Shoulder Raise Shoulder Extension Shoulder Shrug Scapular Protraction Scapular Depression Lying Front Shoulder Raise Reverse Fly Seated Lateral Shoulder Raise Scapular Retraction Shoulder Rotator Cuff--External Shoulder Rotator Cuff--Internal Stiff Arm Pulldown Back Exercises Lying Lat Pulldowns Low Back Extension Wide Pulldowns Narrow Pulldowns with Hand Grips Seated Lat Rows Reverse Grip Pulldowns Standing Lat Row Wide Pulldowns with Grip Arm Exercises Triceps Pushdown 23 23 24 24 25 25 26 27 27 28 28 29 29 30 30 31 31 32 32 33 33 34 48 48 49 49 50 50 35 35 36 36 37 37 38 38 51 51 52 52 53 53 54 54 55 55 56 56 57 57 58 58 59 60 61 82 83 Bowflex Ultimate 2 Seat Rail Securing Device Addendum ® 1 NOTICE: This Addendum provides important instructions for securing the Bowflex Ultimate® 2 Home Gym Seat Rail to the Seat Rail Securing Device. Be aware that the Owner's and Assembly Manuals refer to the Seat Rail Securing Device as the "Squat Holder" and/or "rail securing device". If you need assistance, please call Bowflex® Customer Service at 1-800-628-8458. WARNING Failure to secure the Seat Rail Securing Device into the Seat Rail may cause injury. It is important to latch the Seat Rail Securing Device into the Seat Rail before performing the following exercises: · · · · · · StandingLatRow StandingBicepsCurl(withpulleys) Squat Lunge StandingCalfPress WideSquat Figure 1 Part A Latch the Seat Rail Securing Device Step 1: Remove the Seat Back Step 2: Lock the Sliding Seat 2-1 eatmustbelockedattheendoftheSeatRail. S 2-2 akesurethattheslidingseatlockhandleisinthelockedposition M (Figure1). [. . . ] safflower oil (42) 2 ice cubes (optional) or Chocolate or Vanilla Shake 1 packet Carnation® Instant Breakfast, Champion UltraMet®, or another diet shake powder that contains the appropriate calories (100) 1 C. skim milk (90) 1/2 large banana (8 3/4 inches long) (50) 1 t. Carnation® Malted Milk powder (20) 2 ice cubes (optional) Lunch = 300 calories. Sandwich 2 slices whole wheat bread (140) 2 t. Promise Ultra® Vegetable Oil Spread (24) 2 oz. white meat (about 8 thin slices), chicken or turkey (80) 1 oz. fat-free cheese (1 1/2 slices) (50) (Opt. : Add to bread 1 t. Dijon mustard (0) Noncaloric beverage Soup (choice of one soup) · Healthy Choice® Hearty Chicken, 15-oz. can (260), or · Campbell's® Healthy Request Hearty Vegetable Beef, 16-oz. can (260) 1/2 slice whole-wheat bread (35) Noncaloric beverage Chef Salad 2 C. white meat, chicken or turkey (80) 2 oz. fat-free cheese (100) 4 slices tomato, chopped (28) 1 T. Italian, fat-free dressing (6) 1 slice whole wheat bread (70) Noncaloric beverage Mid-Afternoon Snack Men­200 calories for Weeks 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women­150 calories for Weeks 1&2; 100 calories for Weeks 3&4; 50 calories for Weeks 5&6. Choose calories from: 1 large banana (8 3/4 inches long) (100) 1 apple (3-inch diameter) (100) 1/2 cantaloupe (5-inch diameter) (94) 5 dried prunes (100) 1 oz. light, nonfat, flavored yogurt (100) Dinner Men­500 calories, Women­300 calories Choice of tuna salad dinner, steak dinner or frozen microwave dinner. Tuna Salad Dinner In a large bowl, mix the following: 1 6-oz. can chunk light tuna in water (180) 1 T. Hellmann's® Light, Reduced-Calorie Mayonnaise (50) 2 T. whole kernel corn, canned, no salt added (30) Noncaloric beverage Men add: 1/2 C. sliced white potatoes, canned (45) 2 slices whole wheat bread (140) Steak Dinner 3 oz. sweet peas, canned, no salt added (60) 1/2 C. [. . . ] What do I do to maintain my new body weight?nceyou'velostyourexcessivefat, yournexttask O is to maintain that status Here are the adjustments you need to make to your current practices Adhere to a carbohydrate-rich, moderate-calorie eating plan. Instead of eating from 1000 to 1500 calories a day, you'llbeconsumingfrom1600to2400caloriesper day. Maybeyoucaneatevenmoreafteryournewbody weight has stabilized Trial-and-error experimentation is a must Women should start with 1600 calories, and men with 2000 calories per day Note what happens after a week If your body weight keeps going down, raise the calories by 100 or 200, depending on how much weight you lost during the last week Soon, you should reach a level where your body weight stabilizes That level is your daily calorie requirement Naturally, you'llbeabletoconsumeotherfoodsthanthose listed in the Bowflex® eating plan By then, however, you should know the value of being a smart shopper and a wise eater Read labels Compare nutritional information Be conscious of the ideal 60:20:20 ratio for carbohydrates, proteins, and fats Eat smaller meals more frequently. You'vebeenlimitingyourfivemealsperdayto300 caloriesifyou'reawoman, or500caloriesifyou're a man You may now up the calories by 100 What happens if during a single meal you eat more than 400 caloriesifyou'reawoman, or600 aloriesifyou'rea c man?Don'tpanic. Simplyunderstandthatyouwill sometimes backslide Learn to anticipate these urges and take corrective action Drink at least 1 gallon (3. 8 l) of cold water each day. [. . . ]