This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. 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 Before beginning this program consult your physician or health care professional. Only he or she can determine if this course is appropriate for your particular age and condition. Page 66 Measurements If you would like to measure your personal on both feet. It is important that you Suprailium, triceps, and thigh.
Page 67 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 body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Page 68 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. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.
Page 70 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 pounds Or you may fax this sheet to Bowflex Results at Please include your name, address, and phone number.
Submissions may be selected for use in 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.
Page 73 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. Drinking the more than a dozen trips to the rest room, recommended amount of water can seem especially during the first week of the program.
For best results, follow women , or calorie dinner men. Review Chicken thin sliced , turkey thin sliced , tuna your choices and adjust the shopping list canned in water , sirloin steak lean. It may be helpful for you to Canned soup: photocopy this list each week before doing your shopping.
Is it possible to drink too much water? You do not want normal Q. Page 81 9. By then, however, you should know the value of being a smart shopper Maintenance Routine 2 and a wise eater. Read labels. Compare nutritional 1. Page 82 Exercise Log Please feel free to make copies of this chart to continue your exercise log. Your satisfaction is guaranteed. Position the base somewhere between the two locking positions. Place the backing plate larger piece , with the curved side facing up, in between the two right-side 50 lb.
Use two people for this step! Uncoil cable from Upper Pulley Slider. Remove Ball Stop from the end of cable that is to be routed through pulleys by sliding the outer ball back from the cable end and pushing out the slotted insert. See Figure A b. Feed the cable through the Floating Pulley Assembly. Replace the Ball Stop. Observe the Cable routing in Figure A. Extend the Cable to the front of the unit. See Figure A 2. Make sure the Squat Holder locks securely into Seat Rail.
Unlock Seat T Handle. Nautilus, Inc. All rights reserved. Print page 1 Print document 48 pages. Rename the bookmark. Delete bookmark? Cancel Delete. Delete from my manuals? Sign In OR. Don't have an account? Sign up! Restore password.
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