The Bowflex® Blaze™ Home Gym Owner’s Manual and Fitness Guide ��������������� PN 001-6902 Rev B (8/2006)
Table of Contents Safety Requirements Safety Warning Labels Get to Know Your Machine How to Use Your Machine Power Rod® Resistance Adjusting/Understanding The Resistance Hooking Power Rod® Unit to Cables Safety When You Are Not Using Your Gym How to Use Your Machine The Workout Bench Removing the Bench Flat Bench 45° Incline Bench Leg Extension Free-Sliding Seat Storing Your Bowflex® Blaze™ Home Gym Maintenance and Care How to Use Your Machine Accessories and Equipment Using Your Leg Press Belt and Squat Ba
Product Specifications: Product Weight 195 lbs. (88 kg) Product Dimensions 90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm H) Folded Footprint 52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm H) Workout Area 100" L x 78" W (254 cm L x 198 cm W) Number of Exercises Over 60 Power Rod® Resistance 210 lbs. (95 kg) Power Rod® Upgradability 310 lbs. (141 kg.) 410 lbs. (186 kg.) User Weight Limit 300 lbs.
Safety Requirements IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word “Warning” found throughout this manual: �� � � � � � ������ Used to call attention to POTENTIAL hazards that could result in personal injury or loss of life. READ ALL INSTRUCTIONS BEFORE USING THE MACHINE. �� � � � � � � � • Always read and follow the Warning and Safety labels attached to your Bowflex® Blaze™ home gym. Do not remove these ������������������������� labels.
Safety Requirements operation of the Bowflex® Blaze™ home gym. • • 6 • Keep your body weight centered on the machine, seat, or base frame platform while exercising. When hooking up Power Rod® caps, do not stand directly looking over the top of the rods. Stand off to the side while attaching rods. • When using the Bowflex® Blaze™ home gym for standing leg exercises, always grasp the Lat Tower on your machine for stability.
Safety Warning Labels The following safety warnings are located on the Bowflex® Blaze™ exercise machine. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at 1-800-NAUTILUS (628-8458).
Safety Warning Labels The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you do not have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain a new label. Label 1: Please make sure all users read, understand, and follow the warning labels on the home gym. See Figure 1 for general use safety label.
Safety Warning Labels Label 3: See Figure 3 for “Caution” safety label. Avoid crush hazard when folding the bench. Location: Top of the seat rail bracket. Figure 3 Label 4: See Figure 4 for “Caution” safety label. Stay clear of the leg when folding the leg extension. Location: Back of rear leg of leg extension. Figure 4 Label 5: See Figure 5 for “Caution” safety label. Location: Back of the lower lat tower, below chest bar.
Get to Know Your Machine CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex® Blaze™ home gym, you have everything you need to exceed all of your physical fitness, strength and health expectations! The Bowflex® Blaze™ home gym’s exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available.
How to Use Your Machine Power Rod® Resistance Safety Power Rod® rods are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the “Rod Cap”. When hooking the Power Rod® caps to the cable hooks, do not stand directly over the tops of the rods. Stand off to one side when connecting and disconnecting the Power Rod® unit from the cables.
How to Use Your Machine The Workout Bench Your Bowflex® Blaze™ home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension. To adjust the seat, pull out the Seat Rail Knob, then slide the seat to one of the three locking holes on the Seat Rail. Release the Seat Rail Knob to secure when finished. Removing the Bench: The Bench easily attaches and releases from the Seat.
How to Use Your Machine Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D-Rings on the Hand Grips to attach them to the cables. Standard Grip: Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip.
How to Use Your Machine Workout Placard: The Workout Placard, which snaps onto the Lat Tower, displays workout descriptions for easy reference while you’re exercising. Additional workout cards fit easily onto this placard. Simply slide the workout card into the grooves located on either side of the placard. Using Your Leg Press Belt and Squat Bar Pulleys Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise.
Define Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that you can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child.
Define Your Goals Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the guidelines below. Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides.
Define Your Goals Working Out Breathing A workout begins in your mind’s eye. With concentration and visualization, you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax so that you can focus on what you are about to do and think about achieving your end goal. The most important part of breathing during exercise is, quite simply, that you do it.
Chest Exercises Chest Fly—Shoulder Horizontal Adduction (elbow stablized) Muscles Worked: FINISH START Pectoralis Major and Anterior Deltoid Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips o • Maintain a 90-180 angle between your arms and torso during the exercise. • Keep your chest muscles tightened. Limit and control your range of motion. • Keep your knees bent, feet on floor, and your head back against the Bench.
Chest Exercises Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major, Deltoids, and Triceps Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar o • Maintain a 90 angle between your upper arms and torso at the start of the motion and slightly less than 90o at the finish. • Keep your knees bent, feet on floor, and your head back against Bench. • Do not let your elbows travel behind your shoulders.
Chest Exercises Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized) Muscles Worked: START FINISH Pectoralis Major and Anterior Deltoid Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips o • Maintain a 60-90 angle between your upper arms and torso during exercise. • Keep your chest muscles tightened. Limit and control your range of motion. • Keep your knees bent, feet on floor, and your head back against bench.
Chest Exercises Resisted Punch—Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: START FINISH Anterior Deltoid and Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Start Success Tips • Maintain an upright, erect posture as your trunk rotates with the punch. • Keep knees bent and feet on floor. • Maintain good spinal alignment. • Sit on the bench, facing away from the Power Rod® unit.
Shoulder Exercises Rear Deltoid Rows—Shoulder Horizontal Abduction (and elbow flexion) Muscles Worked: START FINISH Rear and Middle Deltoids, Posterior Rotator Cuff, Upper Latissimus, Teres Major, Trapezius, and Rhomboids Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet on floor. • To work one arm at a time, place nonworking hand on the Bench to stabilize. • Keep your shoulder blades pinched together and maintain good spinal alignment.
Shoulder Exercises Seated Shoulder Press—Shoulder Adduction (and elbow extension) Muscles worked: START FINISH Front Deltoids, Upper Trapezius, and Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet on the floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. • Keep your abdominals tight, and maintain good spinal alignment.
Shoulder Exercises Shoulder Extension—(elbows stabilized) Muscles Worked: START FINISH Latissimus Dorsi, Teres Major, Rear Deltoid, Middle Trapezius, Rhomboids, and Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Start Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your lats tightened throughout the motion. • Keep your abdominals tight, and maintain good spinal alignment.
Shoulder Exercises Scapular Protraction—(elbows stabilized) Muscles worked: START FINISH Serratus Anteriors Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Start Action • Sit on the Bench, facing away from the Power Rod® unit. • Reach behind your body and grasp the Handgrips. Straighten your arms in front of you at a 90o angle from your torso. • Keep your arms in line with the cables, palms facing down and wrists straight.
Shoulder Exercises Lying Front Shoulder Raise—Shoulder Flexion (elbows stabilized) Muscles Worked: START FINISH Front and Middle Deltoids Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your abdominals tight, and maintain good spinal alignment. • Do not increase the arch in your lower back while you are lifting your arms. Start • Sit on the Bench, facing the Power Rod® unit.
Shoulder Exercises Shoulder Rotator Cuff—Internal Rotation Muscles worked: START FINISH Subscapularis Bench Position: Flat Bench Forward Accessory: Handgrips Pulleys: Chest Bar Start Action • Sit on the Bench, one side toward the Power Rod® unit. • Grasp the Handgrip nearest you, and draw your upper arm into your torso, keeping your forearm at a 90o angle from torso. • Give yourself enough distance to eliminate slack in the cable. • Use a light resistance.
Shoulder Exercises Seated Lateral Shoulder Raise—Shoulder Flexion (elbows stabilized) Muscles Worked: START FINISH Supraspinatus, Middle Deltoids, and Trapezius Bench Position: Flat Bench Forward Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your abdominals tight, and maintain good spinal alignment. • Do not swing arms upward or move trunk during movement. Start Action • Sit on the bench, facing the Power Rod® unit.
Back Exercises Lying Lat Pulldowns Muscles worked: START FINISH Latissimus Dorsi, Teres Major, and Rear Deltoids Bench Position: Flat Bench Forward Accessory: Handgrips Pulleys: Chest Bar Start Success Tips • Keep your knees bent and feet flat on the floor. Lean your head back against the Bench. • Keep your spine aligned, abs tight, and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades at the top of each rep.
Back Exercises Pulldowns—Shoulder Adduction (with elbow flexion) Muscles Worked: START FINISH Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips • Keep your knees bent and feet flat on the floor. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90o.
Back Exercises Lying Lat Fly—Shoulder Adduction Muscles worked: START FINISH Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Start Success Tips • Keep your knees bent and feet flat on the floor. • Keep your lats tightened throughout the entire motion. • Keep your spine aligned, abs tight, and a slight arch in your lower back. • Release your shoulder blades at the end of each rep.
Back Exercises Seated Lat Rows—Shoulder Extension (and elbow flexion) Muscles Worked: START FINISH Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Do not bend your torso forward. • Keep your chest lifted, and maintain spinal alignment. • Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades.
Back Exercises Bent Over Row Muscles worked: START FINISH Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps Bench Position: Removed Accessory: Squat Bar Attachment Pulleys: Squat Pulley Frame Success Tips • Keep your knees bent and feet flat on the floor. • Do not bend your torso forward. Bend at your hips. • Keep your chest lifted, and maintain spinal alignment. • Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades.
Arm Exercises Triceps Pushdown—Elbow Extension Muscles Worked: START FINISH Triceps Bench Position: Removed Accessory: Handgrips Pulleys: Lat Tower Start Action • Straddle the Seat Rail, facing the Power Rod® unit. • Grasp the Handgrips, palms facing down. • Stand approximately 2–3 feet (.6–.9 meters) from the Lat Tower (adjust for comfort). • Bring your hands in front of you, keeping the Lat Bar approximately at rib level. • Bend over slightly at the hips, shoulders directly over hands.
Arm Exercises French Press—Elbow Extension (overhead) Muscles worked: START FINISH Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Start Action • Sit on the Bench, facing away from the Power Rod® unit, keeping your knees bent and feet flat on the floor. • Reach behind and grasp one or both of the Handgrips, palms facing inward. • Draw your arms up until elbows are pointing forward, hands behind head.
Arm Exercises Cross Triceps Extension Muscles Worked: START FINISH Triceps Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Start Action • Sit facing away from the Power Rod® unit. • Reach one hand over the opposite shoulder (right hand over left and vice versa) and grasp a Handgrip. • Bend your elbow until your hand is above your chest, palm facing up.
Arm Exercises Seated Triceps Extension—Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Start Success Tips • Keep your knees bent, feet flat on the floor. • Lay your head back against the bench. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight.
Arm Exercises Seated Biceps Curl—Flexion (in supination) Muscles Worked: START FINISH Biceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Start Success Tips • Keep your upper body motionless and your wrists straight. • Keep your chest lifted, trunk muscles tight, and maintain a slight arch in lower back. • Keep your spine aligned throughout movement Action • Sit on the Bench, facing the • Slowly curl your forearm up Power Rod® unit.
Arm Exercises Seated Wrist Extension Muscles worked: START FINISH Forearms Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Start Action • Sit on the Bench, facing the Power Rod® unit, knees bent, and feet together and flat on the Bench. Sit far enough back on the Bench to maintain physical and cable tension throughout the exercise. • Grasp the Handgrips, palm facing down, and rest your mid-forearms on your lower thighs, keeping your elbows flared slightly to the side.
Arm Exercises Reverse Curl—Elbow Flexion (in pronation) Muscles Worked: START FINISH Brachialis, Brachioradialis, and Biceps Bench Position: Removed Accessory: Handgrips Pulleys: Chest Bar Start Action • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Handgrips, palms facing backward. • Straighten, keeping your upper arms and elbows by your sides, elbows loose.
Arm Exercises Standing Wrist Extension Muscles worked: START FINISH Forearms; Brachialis Bench Position: Removed Accessory: Handgrips Pulleys: Chest Bar Start Action • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Handgrips, palms facing backward. • Straighten, keeping your upper arms and elbows by your sides. • Bend your elbows 90o, and hold that position for the duration of this exercise. • Slowly curl the back of your fists backward toward your forearms.
Abdominal Exercises Reverse Crunch—Spinal Flexion Muscles Worked: START FINISH Rectus Abdominus Bench Position: Horizontal Accessory: None Pulleys: None Start Action • Lie on the Bench with your head toward the Power Rod® unit, and grasp the Bench for support. • Bend your hips and knees until your legs are in a “seated” position, as shown above, your knees and hips at 90o angles. • If maintaining this position is difficult, adjust to one you can maintain for the duration of this exercise.
Abdominal Exercises Seated (Resisted) Abdominal Crunch—Spinal Flexion Muscles worked: START FINISH Rectus Abdominus and Obliques Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Start Action • Grasp the Handgrips in both hands, drawing them over your shoulders. Rest the back of your fists on your chest or shoulders, palms facing up. • Lower back can start out flat or in a normal arch. Keep your knees and hips bent and your feet flat on the floor.
Abdominal Exercises Trunk Rotation Muscles Worked: START FINISH Rectus Abdominus, Obliques, and Serratus Anterior Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your chest lifted, shoulders pinched, abs tight, and a slight arch in your lower back. • This exercise must be performed correctly—failure to do so could result in injury. Use only low weight Rods. • Keep all motion in your torso.
Leg Exercises Leg Extension Muscles worked: START FINISH Quadriceps Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Start Action • Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins. • Adjust your thighs to hip width, pointing your knee caps forward. • Grasp the sides of the Seat to stabilize yourself. • Sit up straight, chest lifted, abs tight, and a slight arch in your lower back. • Tighten your quads.
Leg Exercises Lying Leg Extension Muscles worked: START FINISH Quadriceps Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Start Action • Sit on the Bench, facing the Power Rod® unit. • Secure the Ankle Cuff around the ball of one foot. • Lie back on the Bench with your head supported. • Bend the active leg approximately 90o. • Clasp your hands around the active thigh behind the knee, and brace the inactive leg on the Bench or the floor.
Leg Exercises Ankle Inversion Muscles Worked: START FINISH Tibialis Anterior and Posterior Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Start Success Tips • Movement should occur only at your ankle—keep the rest of your body motionless. • Keep your abs tight, and do not lift your hips or excessively arch your back. • You should feel tension in the inside of your calf throughout the entire motion. • Sit on the Bench with one side toward the Power Rod® unit.
Leg Exercises Standing Hip Extension—(knee stabilized) Muscles worked: START FINISH Gluteus Maximus; Biceps Femoris; Semimembranosus; Semitendinosus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight, and a very slight arch in your lower back. • Do not bend from your waist or lower back. • Keep your knee stabilized in the 90o angle position. Start Action • Stand to one side of the Seat Rail, facing the Power Rod® unit.
Leg Exercises Seated Hip Adduction Muscles Worked: START FINISH Adductor Longus and Gluteus Medius Bench Position: Horizontal Accessory: Ankle Cuff Pulleys: Chest Bar Start Success Tips • Do not cross your leg with the attached Cuff in front of your stabilized leg. • Keep your abs tight, and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level—do not raise your hips during motion. • Use only a small range of motion.
Leg Exercises Standing Leg Kickback—Hip and Knee Extension Muscles worked: START FINISH Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight, and a very slight arch in your lower back. • Do not bend from your waist or lower back. 50 Start Action • Stand to one side of the Seat Rail, facing the Power Rod® unit. • Secure the Ankle Cuff around your foot farthest from the Rail. Bend this leg approximately 90o.
Leg Exercises Leg Press—Hip and Knee Extension Muscles Worked: START FINISH Quadriceps, Gluteus Maximus and Adductor muscle groups Bench Position: Removed Accessory: Leg Press Belt Pulleys: Chest Bar Success Tips • Generate the force for the leg press by mentally directing your pushing/ pressing effort through the lower leg and squarely into the frame of the machine. In other words, push in the direction the calf bone is pointing throughout the motion, rather than just pushing your body backward.
Leg Exercises Prone Leg Curl—Knee Flexion Muscles Worked: FINISH START Hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) and Gastrocnemius Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Leg Extension: Engaged Success Tips • Make sure you straighten your legs under control, do not allow your knees to hyper-extend. • Keep your chest lifted, abs tight and maintain a very slight arch in your lower back. • Try to relax your calf and foot muscles.
Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Posterior Deltoid Infraspinatus Teres Major Flexor Digitorum Superficials Triceps Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Addu
US Warranty Information If you purchased this product outside of the US, please see the enclosed Warranty Information sheet for warranty information for your specific location. 6-Week Satisfaction Guarantee We want you to know that the Bowflex® Blaze™ home gym is a superior product. Your satisfaction is guaranteed.
Bowflex® Blaze Home Gym Warranty Registration Card ™ IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice Name: Address: Apt. #: City: State: Phone number: ( ) - Zip: EXT.
What Is Covered commercial or institutional use. Nautilus, Inc. warrants to the original purchaser of the Bowflex® Blaze™ home gym that the Bowflex® Blaze™ home gym is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada or Mexico. Tampering with the unit will void the warranty.
The Bowflex Body Leanness Program ® By Ellington Darden, Ph.D. The following program was created by Dr. Ellington Darden. It contains a rigorous fitness and dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual.
Introduction The Bowflex® Body Leanness Program This program is scientifically designed for maximal fat loss over six weeks. It is important that you practice every aspect of the plan to achieve optimum results. The program separates into three two-week stages. During each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex® home gym.
A Personal Guarantee From Dr. Ellington Darden Dear Bowflex® Enthusiast, I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss faster than any plan I’ve ever tested. The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same program averaged a reduction of 16.96 pounds (7.69 kg).
Measurements If you would like to measure your personal before-andafter results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner. Women Measure: Suprailium, triceps, and thigh. Men Measure: Chest, abdomen, and thigh. Body Weight: Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams.
Measurements Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your bodyfat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone measure you.
Measurements Using Calipers When Measuring Skinfolds The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point of contact with the skin.
Determining Your Body Fat To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage. Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations.
Calculating Lean Body Mass Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For Example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg). After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg).
Your Results Summary Sheet Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences. Measurements Before After Difference Right Arm Left Arm 2” (5 cm) Above Navel Navel 2” (5 cm) Below Navel Hips Right Thigh Left Thigh Total Percent Body Fat If you wish to send in your results, please send to: Bowflex Results, 16400 SE Nautilus Dr., Vancouver, Washington USA. 98683.
The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete.
Eating Guidelines 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.
Superhydrate Your System Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar item with you throughout the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached. Superhydration aids fat loss in a number of ways. First, the kidneys are unable to function without adequate water.
The Eating Plan The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But as you probably realize the products are sometimes changed or discontinued. If a listed item is not available in your area, you’ll need to substitute a similar product.
The Eating Plan - US Measurements Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 1.5 oz. (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4 1/2 C.
The Eating Plan - Metric Measurements* Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories.
Shopping List Meat, Poultry, Fish and Entrees Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Chicken (thin sliced), turkey (thin sliced), tuna (canned in water), sirloin steak (lean). Staples Healthy Choice® Hearty Chicken, Campbell’s® Healthy Request Hearty Vegetable Beef.
Q&A Q. I often get headaches when I eat only 1000 calories a day. What should I do? A. Your headaches may be caused by going longer than three hours between meals or snacks. Try spacing your meals and snacks where there are fewer hours between them. Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days. If this is the case with you, you might want to ease off the coffee more gradually. Q. I don’t like red meat.
Q&A muscles larger – but not excessively large – and larger muscles will make your body firmer and more shapely. 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.
Q&A Q. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight? A. Once you’ve lost your excessive fat, your next task 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’ll be consuming from 1600 to 2400 calories per day. Maybe you can eat even more after your new body weight has stabilized.
Exercise Log Please feel free to make copies of this chart to continue your exercise log.
IMPORTANT CONTACT NUMBERS If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus, Inc. office listed below. WORLDWIDE CUSTOMER SERVICE • NORTH AMERICA OFFICE Nautilus, Inc. World Headquarters 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 Phone: 800-NAUTILUS e-mail: customerservice@nautilus.com INTERNATIONAL CUSTOMER SERVICE • SWITZERLAND OFFICE Nautilus International S.A.
©2006 Nautilus Inc. All rights reserved. 16400 SE Nautilus Dr., Vancouver, Washington, USA 98683. 1-800-NAUTILUS www.nautilus.com Bowflex, Blaze, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc.
