Bowflex Lateralx LX5 - Page 44

Assembly / Owner’s Manual
44
±<RXFDQVZDSRXWDQ\W\SHRISURWHLQYHJHWDEOHVRUVPDUWFDUEVIRUWKHVXJJHVWHGPHDORSWLRQV)RUH[DPSOH
• 7XUNH\IRUWXQD
• $Q\¿VKRUVHDIRRGIRUFKLFNHQ
• Cooked vegetables instead of salad
• Eat your calories
±&XWRXWKLJKFDORULHEHYHUDJHVOLNHVRGDMXLFHVFRIIHHGULQNVDQGDOFRKRO
±6WLFNZLWKZDWHUXQVZHHWHQHGWHDDQGFRIIHH$LPIRUDPLQLPXPRIR]OLWHUVRIZDWHUSHUGD\WRVWD\ZHOOK\GUDWHG
• If you’re still hungry after or in between meals:
±+DYHDJODVVRIZDWHUDQGZDLWPLQXWHV0DQ\WLPHVZHPLVWDNHWKLUVWRUHYHQERUHGRPIRUKXQJHU:DLWRXWWKHLQLWLDOXUJHWRHDW
and sometimes it will pass.
±,I\RX¶UHVWLOOKXQJU\DIWHUZDLWLQJPLQXWHVKDYHDVQDFNRUPLQLPHDOZLWKIUXLWYHJHWDEOHVDQGSURWHLQ
If your goal is muscle gain or strength:
• Use the same meal plan but increase portion sizes in the same ratios to increase the total number of calories you eat every day. For example,
LQFUHDVHSRUWLRQVL]HVRISURWHLQDQGVPDUWFDUEVDWPHDOVE\$GGLQJDVQDFNLVDQRWKHURSWLRQWRPHHW\RXUERG\¶VLQFUHDVHGFDORULH
needs in order to gain muscle and strength.
• )RFXVRQSRVWZRUNRXWQXWULWLRQE\KDYLQJRQHRI\RXUVQDFNVZLWKLQPLQXWHVDIWHU\RXFRPSOHWH\RXUZRUNRXW0DNHVXUHWRKDYHDFRP
ELQDWLRQRIFDUERK\GUDWHVVXFKDVIUXLWZLWKSURWHLQ\RJXUWPLONRUSURWHLQSRZGHUWRSURPRWHPXVFOHJURZWKDQGUHFRYHU\&KRFRODWHPLONLV
also a great option.
Meal Plan Overview
7KHIHPDOHPHDOSODQSURYLGHVDERXWFDORULHVDQGWKHPDOHSODQSURYLGHVDERXWFDORULHVRIKLJKTXDOLW\QXWULWLRQWRQRWRQO\KHOS\RX
ORVHZHLJKWDQGIHHOJUHDWEXWJHWWKHPRVWRXWRI\RXUFDORULHV7KHYLWDPLQVPLQHUDOVDQGDQWLR[LGDQWVIURPHDWLQJPRVWO\ZKROHIRRGVKHOSVXS
SRUWRSWLPDOKHDOWK7KHVHFDORULHOHYHOVZLOOUHVXOWLQKHDOWK\ZHLJKWORVVIRUWKHPDMRULW\RISHRSOH.HHSLQPLQGWKDWHYHU\RQH¶VPHWDEROLVPLVYHU\
GLIIHUHQWGHSHQGLQJRQDJHKHLJKWZHLJKWDFWLYLW\OHYHODQGJHQHWLFV3D\FORVHDWWHQWLRQWR\RXUZHLJKWKXQJHUOHYHOVDQGHQHUJ\DQGDGMXVW\RXU
calories if needed.
Follow these guidelines if you’re over 55:
• If you’re over 55, you need fewer calories because your metabolism slows as you age. Stick with three meals with one optional snack per day.
Follow these guidelines if you’re under 25:
• ,I\RX¶UHXQGHU\RXPD\QHHGPRUHFDORULHV$GGDQRWKHUVQDFNLI\RXIHHOORZRQHQHUJ\RUDUHH[WUHPHO\KXQJU\
Breakfast
%UHDNIDVWLQFOXGHVDVPDUWFDUEIUXLWDQGDVRXUFHRISURWHLQZKLFKZLOODOVRKDYHIDW:LWKDEDODQFHRIFDUERK\GUDWHVDQG¿EHUIURPWKHVPDUWFDUE
and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.
Snacks
(DFKVQDFNLVDEDODQFHRIFDUERK\GUDWHVDQGSURWHLQWRNHHS\RXUEORRGVXJDUPRUHFRQVLVWHQWZKLFKPHDQV\RXZRQ¶WH[SHULHQFHKXQJHUDQG
energy level spikes and drops.
7KLVKDSSHQVZKHQ\RXKDYHDKLJKFDUERQO\VQDFNOLNHFKLSVFDQG\VRGDFUDFNHUVRUSUHW]HOV
Lunch and Dinner
/XQFKFRPELQHV¿OOLQJ¿EHUIURPYHJHWDEOHVDQGVPDUWFDUEVZLWKDOHDQRUORZIDWSURWHLQ7KHKHDOWK\IDWFDQFRPHHLWKHUIURPWKHSURWHLQDGGHG
GXULQJFRRNLQJQXWVRQDVDODGRUDVDGUHVVLQJRUVDXFHVXFKDVRLODQGYLQHJDUVDODGGUHVVLQJ