Bowflex Max Trainer M7 - Body Weight Loss Plan

Assembly / Owner’s Manual
48
Introduction and Overview
WelcometotheBowex™BodyWeightLossGuide.ThisguideisdesignedtobeusedwithyourBowex
®
equipment and will help you:
• Lose weight and get lean
• Improve your health and wellness
• Increase your energy and vitality
Consultaphysicianbeforeyoustartanexerciseprogramoranewhealthanddietplan.Stopexercisingifyoufeelpainortightnessinyour
chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by
themachine’scomputerforreferencepurposesonly.Theheartratedisplayedontheconsoleisanapproximationandshouldbeusedfor
reference only.
ByfocusingonthemainthreeelementsoftheBowex™BodyWeightLossGuide-quality,balance,andconsistency-you’llbeabletoreachand
maintainyourweightlossandtnessgoalsforthenextsixweeksandbeyond.
• Quality–Theemphasisofthisplanisoneatingmorewholefoodsandgettingthemostnutrientsfromyourcaloriesaspossible.Makingthe
majorityofyourdietfromfoodsthathaveasingleingredient(forexamplefruits,vegetables,sh,leanprotein,eggs,beans,nuts,andwhole
grains)providesthevitamins,minerals,ber,protein,andhealthyfatsyourbodyneeds.
• Balance–Eachofthemealsandsnacksinthisguidehaveasourceofberorsmartcarbohydrate,protein,andhealthyfattokeepyour
energy levels consistent throughout the day to fuel your workouts. By having this balance you’ll feel fuller longer, which is critical to weight loss
success.
• Consistency–Gettingaboutthesamenumberofcalorieseachdayisimportantforyourmetabolismandyourmindset.Ifyouoverdoitone
day,don’ttrytomakeupforitthenextdaybynoteatingorcuttingyourcaloriesdrastically.Getrightbackontrackbyfollowingthisguide!
Results & Expectations
Resultswillvarydependingonyourage,startingweight,andexerciselevel.Byadheringtoadietandexerciseroutine,youmaylose1-3lbsper
weekandexperienceincreasedenergylevels.
5 Tips for Long-Term Success
1. Keep a food logincludinghungerlevelsandwaterintake.Freeonlinefoodlogsandmobileappsareavailableatwww.mytnesspal.comand
www.loseit.com
2. Weigh and/or take measurements weekly–nomoreandnoless.Weighingweeklyratherthandailyoreveryotherdayisbest.You’lltrack
your progress and keep yourself in check without getting discouraged if the scale doesn’t move for a few days. And remember, weight is just
anumberandit’sinuencedbymusclegainaswellasfatloss.Feelinghowyourclothestcanoftenbeabetterindicatorofprogressasyour
bodyadaptstoexerciseandnutritionchanges.
3. Measure portions–Toavoidportioncreep,usemeasuringcupsandspoonsforgrains(rice,pasta,cereal),beans,nuts,oils,anddairy.Use
the Portion Sizes Guide for other foods.
4. Plan ahead–Makeamealplanfortheweekorlogyourfoodadayinadvance.Planningsetsyouupforsuccess,especiallyforsocialevents
and eating out.
5. Practice your desired long-term habits–It’seasytojustifypooreatingchoiceswhenyou’reonlyfocusedontheshortterm.Focusonthe
longtermsatisfactionofaslimmer,healthieryouratherthanthetemporarygraticationyou’llgetfromsplurging.
How to Use this Guide
• Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the day
–Don’tgolongerthan5-6hourswithouteating
–Ifyou’renotusedtoeatingbreakfast,startoutsmallwithapieceoffruitandhavesomethingelse1-2hourslater.Yourbodyadaptsto
not eating breakfast, but as soon as you start eating early in the day and cutting back on dinner portions you’ll notice your hunger will
increase. This is a good sign your metabolism is working!
• Mix and match meal options
–Select1optionfromtheappropriatemealplan(maleorfemale)forbreakfast,lunch,anddinner,payingcloseattentiontoportionsizes
–Select1-2snackoptionsperday
–Youhavetheoptiontosubstituteonesnackforonetreatunder150calories
–Usethemealplan,sampleoptions,andgrocerylisttocreateyourownmealsformorevariety
Bowflex™ Body Weight Loss Guide