Bedienungsanleitung Bowflex M3i Max Trainer (Seite 42 von 52) (Englisch)

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Assembly / Owner’s Manual

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butonaverageyoucanexpectto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

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Bowflex M3i Max Trainer Seite 42

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