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Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
® ®
The Bowflex Motivator 2
Home Gym
Owner’s Manual
and Fitness Guide
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
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Table of Contents Arm Exercises: Safety Precautions 1 Triceps Pushdown 45 French Press 46 Get To Know Your Bowflex® Motivator® 2 Lying Triceps Extension 46 Safety Warning Labels 2 Cross Triceps Extension 47 Lying 45° Triceps Extension 47 Get To Know Your Bowflex® Motivator® 2 Seated Triceps Extension 48 Home Gym 4 Standing Biceps Curl 48 Seated Biceps Curl 49 How to Use Your Bowflex® Motivator® 2 Lying Biceps Curl 49 Home Gym 5 Seated Wrist Extension 50 Standing Wrist Curl 50 The Bowflex®
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Safety Precautions WARNING: Failure to follow these precautions can cause damage to the the Bowflex® Motivator® 2 home gym and serious injury to users and bystanders. • Read the owner’s manual and follow it carefully before using the • Keep out of the path of the Power Rod® unit when exercising machine. and make certain that observers also stand clear of the Bowflex® Motivator® 2 home gym when the Power Rod® unit are in use. • CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE • N eve
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® ® Get To Know Your Bowflex Motivator 2 Safety Warning Labels ® ® The following safety warnings are located on the Bowflex Motivator 2 exercise machine. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at (800) 628-8458. Label 1 Label 3 Label 4 Label 2 Home Gym 2
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® ® Get To Know Your Bowflex Motivator 2 Safety Warning Labels The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you do not have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain a new label. Label 1: Please make sure all users read, understand, and follow the warning labels on the home gym. See Figure 1
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® ® Get To Know Your Bowflex Motivator 2 Home Gym Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex® Motivator® 2 home gym. Also locate and read all warning labels that are posted on the machine. It’s important to understand how to properly perform each exercise before you do so using Power Rod® Resistance. Home Gym Upper Bent Lat Bar Lat Tower Power Rod® Unit Lat Bar Pulley Rod Caps Rod Hook Cable Leg Attachment Bench Ro
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® ® How to Use Your Bowflex Motivator 2 Home Gym ® Power Rod Resistance Safety ® Power Rod units are made from a special composite When connecting the Power ® material. Your rods are sheathed with a protective black Rod unit to the cable hooks rubber coating. Each rod is marked with its weight rating and disconnecting them, do on the “Rod Cap”. not stand so that you are looking directly over the top of the rods. Stand off to the side, Adjusting And so that if a rod is accidentally Unde
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® ® How to Use Your Bowflex Motivator 2 Home Gym ® 2) Remove all Power Rod resistance and then The Workout Bench ® bind the Power Rod unit with the rod binding strap. Your Bowflex® Motivator® 2 home gym has a number of seat 3) Remove the Seat Rail Knob from the seat rail. and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension. ® 4) Tilt the bench toward the Power Rod unit. To adjust the seat, pull out the Seat Rail Knob, then slide the 5) Se
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® ® How to Use Your Bowflex Motivator 2 Home Gym Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D- Rings on the Hand Grips to attach them to the cables. Standard Grip: Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip. The Standard Grip also is used for Hammer Grip exercises, when you need to hold th
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® ® How to Use Your Bowflex Motivator 2 Home Gym Using Your Leg Press Belt Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise. ® • With the Bowflex seat adjusted to the “free sliding” position (spring lock seat pin unlocked), the hand grips removed, and the desired amount of resistance hooked up, sit on the seat and position the leg press belt around your hips. • Slide forward to the pulleys and place your feet through the right and left openings under the rod cables. •
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FAST FAT LOSS NOW! ® The Bowflex Body Leanness Program By Ellington Darden, Ph.D. 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 listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the in
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Introduction Before starting the exercise routine you must be familiar The Bowflex® Body Leanness with your Bowflex® Motivator® 2 home gym. You Program should experiment with finding the proper amount of This program is scientifically designed for maximal fat resistance to use on each exercise. You should be able to loss over six weeks. It is important that you practice perform 8 repetitions, but not more than 12 repetitions, every aspect of the plan to achieve optimum results. for each
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A Personal Guarantee From Dr. Ellington Darden Dear Bowflex® Enthusiast, I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss faster than any plan I’ve ever tested. The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same program averaged a reduction of 16.96 pounds (7.69 kg). Best of all, these dramatic results were achieved—not in six months— but in only six we
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Measurements If you would like to measure your personal before-and-after results, Women Measure: there are several steps you need to take. It is important that you Suprailium, triceps, and thigh. accurately perform each task, then at the end of the six-week program, repeat the process in the same manner. Men Measure: Chest, abdomen, and thigh. Body Weight: Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams. Be sure to use the same scale when
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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. Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone measure
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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. Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point of contact with the skin. The thickness of the double layer of skin and fat can then be read directly from the caliper, which
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Sum of Three Skinfolds (mm) Determining Your Body Fat To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage. Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations.
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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 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg). After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pound
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Your Results Summary Sheet Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences. Measurements Before After Difference Right Arm Left Arm 2” (5 cm) Above Navel Navel 2” (5 cm) Below Navel Hips Right Thigh Left Thigh Total Percent Body Fat If you wish to send in your results to the Bowflex Division, please send to: Bowflex® Results, 16400 SE Nautilus Dri
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The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. 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. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to
