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Discover the super secrets for getting the most out of the hottest home workout machine ever.
We've all seen those attractive Bowflex bodies on television. Well, you don't have to resemble a model to achieve a Bowflex body. Now, you can apply the complete science behind what it takes to get that lean, muscular look. The course of action you're holding in your hands contains the best-possible routines and practices that, combined, cause greater and faster results.
The Bowflex exercise system is based on the simple bow-and-arrow principle. Its patented Power Rod technology flexes and extends to provide force or resistance, part of your week-by-week workouts, which focus on all major muscle groups. Merge the recommended Bowflex routines with Dr. Ellington Darden's guidelines on eating, hydrating, and resting, and you'll be well on your way to getting the results you've always wanted.
In addition to four fat-loss meal plans, you'll find complete programs for out-of-shape athletes, women who want to reduce their hips and thighs, and individuals who wish to focus on their abdominals. Choose the one that's right for you, depending on your age, experience, body type, and personal goals. Throughout these pages you'll be inspired by reports and photographs of real results from real people using a real Bowflex machine.
With a little discipline and patience, you'll see your extra fat begin to vanish, revealing your muscles' lean lines. In only six weeks, a man could drop 35 pounds of fat and 5 inches from his waist. A woman could lose 19 pounds of fat and 4 inches from her thighs. And both can build 3 pounds of muscle. Best of all, you will experience strength, firmness, and muscular refinement as never before.
Elegant, instructive photographs of Dr. Darden's top 23 Bowflex exercises make this the ideal fitness manual for both men and women-- those who already use the Bowflex system as well as the many new users of this fast-growing home-exercise system. The only authorized book on the subject, The Bowflex Body Plan will help you lose fat, build muscle, and reshape your body-- fast.
Soon you will have the results you've always wanted. Soon you will have a Bowflex body.
| Achieving a Bowflex Body | 2 | |
| Part I. | Background | |
| 1. | The Power Is Yours: Get Real Results! | 7 |
| 2. | From Creation to Credibility: The Facts about Who, When, & Why | 16 |
| 3. | The Components of a Fit Body: Endurance, Flexibility, Strength, & Leanness--Which Is the Most Important? | 22 |
| 4. | The Gym Explosion: There's No Place like Home | 32 |
| Part II. | Exercises | |
| 5. | Strength-Training Basics: Repetitions, Intensity, & Form | 40 |
| 6. | Lower-Body Exercises: For Performance & Appearance | 54 |
| 7. | Back, Chest, & Shoulder Exercises: What's Best for the Torso | 61 |
| 8. | Arm & Abdominal Exercises: For Strength & Muscularity | 74 |
| 9. | Basic Training: Routines for Beginners & Intermediates | 84 |
| 10. | Advanced Techniques: Breakdowns, Double Pre-Exhaustion, & Negatives | 97 |
| Part III. | Science | |
| 11. | Muscle: Hard to Get, Easy to Lose | 111 |
| 12. | Fat: Easy to Get, Hard to Lose | 119 |
| 13. | Thermodynamics: Something Old & Something New | 127 |
| 14. | Fat-Loss Nutrition: Fundamentals, Simplicity, & Details | 135 |
| 15. | Food Supplements: Concepts to Consider | 142 |
| 16. | Superhydration: A Supercharged Practice | 149 |
| 17. | Sleep: A Wake-Up Call | 159 |
| 18. | Synergy: 1 + 1 + 1 = 5 | 165 |
| Part IV. | Programs | |
| 19. | Preparation: What to Do First | 173 |
| 20. | The Body-Leanness Plan: A Six-Week Course for Losing Fat | 180 |
| 21. | The Hard-Body Challenge: A Six-Week, Get-Ripped Course for Athletes | 194 |
| 22. | Hips & Thighs--Tackling the Tough Spots: A Six-Week Lower-Body Course for Women | 206 |
| 23. | Abdominal Focus: A Six-Week Course for a Flatter Stomach | 218 |
| 24. | A Thicker Chest: A Two-Week Blitz for Pumped Pectorals | 228 |
| 25. | Accent on Arms: A Two-Week Blitz for Bigger Biceps & Triceps | 236 |
| Part V. | Persistence | |
| 26. | Those Last 5 Pounds: 30 Tips on How to Lose Them | 245 |
| 27. | More Progress: A Few Twists for Continued Success | 248 |
| 28. | Maintenance: Modifying Key Factors | 257 |
| 29. | Questions, Please: Up-to-Date Answers to Prevalent Problems | 265 |
| 30. | A Prescription for Life: The Power Is Yours--Today, Tomorrow, & Forever! | 278 |
| Bibliography | 286 | |
| Index | 290 |
Anonymous
Posted January 31, 2007
Not just 'how' and 'what' but he also covers the 'why.' I think that makes it easier to stick to a plan if you know the reason behind it. It opened my eyes to all of the things I've been doing wrong in the past. I highly recommend this to anyone.
1 out of 1 people found this review helpful.
Was this review helpful? Yes NoThank you for your feedback. Report this reviewThank you, this review has been flagged.Anonymous
Posted December 18, 2003
I own a Bowflex and read the owners manual. This book takes the manual to another level and ties everything together. I learned quite a bit of information reading this and am ready to accept and welcome a lifechanging event. The first time I followed the Bowflex plan I lost 25 pound in 6 weeks and did get stronger. Since, I put 10 pounds back on and am ready to take off the rest and keep it off. This book was the key to changing my mind!
1 out of 1 people found this review helpful.
Was this review helpful? Yes NoThank you for your feedback. Report this reviewThank you, this review has been flagged.Anonymous
Posted December 8, 2003
nothing original here... reiterates what every other book on circuit training and balanced nutrition can tell you but in the context of the Bowflex. don't get me wrong... the machine is the best there is. however, the book is another way for Bowflex to increase the lean mass of their pockets. i wouldn't recommend it to any of my clients. what a rip off!
1 out of 2 people found this review helpful.
Was this review helpful? Yes NoThank you for your feedback. Report this reviewThank you, this review has been flagged.Anonymous
Posted February 20, 2010
Interesting book - not really for beginners though. I have been using the Bowflex for awhile now - just have the simple machine not the one they used in the book. Good pointers how to work out and diet or eating to support your body. I did adjust my routine some. Waiting for the results to come. Just toning up the muscles and loosing some of the fat around the middle - which is good!! Lost some already and need to lose 5-7 more to be at minimum weight. I think the book will help most people if they put their mind to it. You need a motivator though besides the book.
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Posted October 2, 2009
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Anonymous
Posted December 29, 2008
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Posted March 28, 2009
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Posted September 2, 2010
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Overview
THE BOWFLEX BODY PLAN
Discover the super secrets for getting the most out of the hottest home workout machine ever.
We've all seen those attractive Bowflex bodies on television. Well, you don't have to resemble a model to achieve a Bowflex body. Now, you can apply the complete science behind what it takes to get that lean, muscular look. The course of action you're holding in your hands contains the ...