Bedienungsanleitung Bowflex Xtreme SE (Seite 76 von 80) (Englisch)

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74 Bowﬂex® Body Leanness Program

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. I’m confused about how to breathe during each

Bowflex® exercise?

A. Let’s say your goal is to do 10 repetitions on a

specific Bowflex® exercise that is performed in the

recommended 4-second lifting and 4- second lowering

style. Here are the proper breathing guidelines to

follow:

• Breathe normally during the first five repetitions.

• Take shorter, more shallow breaths during the sixth,

seventh, and eighth repetitions.

• Emphasize exhalation more than inhalation, especially

during the ninth and tenth repetitions. Focus on good form

and slow movement.

• Do not hold your breath on any repetition. Practice

relaxing your face and neck. Do not grit your teeth. Keep

your eyes open and remain alert.

Q. I’m not as disciplined and patient as I’d like to be. How

can I better stay on track with the program?

A. One suggestion is to team up with a partner. Most

people are more motivated and make better progress if

they go through the program with a friend. In selecting

a training partner, here are several things to keep in

mind:

• Your partner should be similar to you in age and condition.

• Your partner should be serious about getting into shape

and making a commitment. That commitment means

you’ll be exercising together one hour, three times per

week. Each of your joint training sessions should take

approximately 50 minutes: 25 minutes for your workout

and 25 minutes supervising your partner’s workout.

• Your partner should be someone with whom you’ll share a

spirit of cooperation, not competition.

• Your partner should not be your spouse, brother, sister,

or other family member. You do not want normal

interpersonal problems to interfere with the training.

Q. Why won’t you allow me to do aerobic dancing on my

off-days to speed up the loss of body fat?

A. Because doing so doesn’t speed up fat loss.

Aerobic dancing – and other activities such as running,

swimming, cycling, stair-stepping, and racquetball – do

not contribute significantly to the fat-loss process. In

fact, when added to proper strength training they can

actually retard the reduction of fat.

Fat loss is retarded in two ways. Too much repetitive

activity prevents maximum muscle building by using

up your recover ability. A well-rested recover ability

is necessary for muscle growth. Too much activity –

especially if you are on a reduced-calorie diet – causes

you to get the blahs and quickly lose your enthusiasm.

If this happens, you’re sure to break your diet.

The primary purpose of this program is to lose fat in

the most effective and most efficient manner. Fat loss

is prioritized and maximized by building muscle at the

same time. The muscle-building process is optimized

by a well-rested recovery ability, which necessitates

keeping your strenuous and moderately strenuous

activities to a bare minimum.

Once you get your body fat to a low level, you can add

other activities – and I encourage you to do

so – to your weekly fitness schedule. For now, follow

the plan exactly as directed.

Q. What happens after six weeks? How do I continue the

program if I need to lose more weight?

A. You should repeat the program for as long as it takes

you to reach your goal. For example, it took Barry Ozer

three six-week sessions – 18 weeks – to lose all of his

excessive fat, which amounted to 75 pounds (34 kg).

There are, however, a few guidelines and modifications

to apply.

Repeat the eating plan exactly as before: Men, go back

to 1500 calories a day for two weeks. Women, go back

to 1200 calories a day for two weeks. Then, descend

your calories in the same manner.

Keep your superhydration schedule at the highest level.

In other words, sip 1 5/8 gallons (6.2 l) of ice-cold water

each day.

Continue your Bowflex® exercise routine at the highest

level. Perform the same 10 exercises three times per

week. Try to get as strong as you can in each exercise,

while always focusing on the 4-second count in both

lifting and lowering.

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.

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