Authors: Ellington Darden
ISBN-13: 9781579546892, ISBN-10: 1579546897
Format: Hardcover
Publisher: Rodale Press, Inc.
Date Published: November 2003
Edition: REV
For 40 years Ellington Darden, Ph.D., has worked with thousands of people who want to perform better physically, look more attractive, and improve their overall health. As director of research for Nautilus Sports/Medical Industries for 20 years, he helped develop and popularize the highly acclaimed Nautilus exercise equipment. Now, for the past decade, he's been a Bowflex advocate. Ellington resides with his family in Orlando, Florida, where he continues to supervise training for research, writes, and works out in his customized home gym.
Target Your Results with The Bowflex Body Plan
NOW, THE POWER IS YOURS TO BUILD MORE MUSCLE AND LOSE MORE FAT
Are you
* Tired of being flabby?
* Embarrassed by that spare tire around your waist?
* Worn out by carrying excessive body weight?
* Frustrated by the size of your hips and thighs?
Do you
* Feel weak or vulnerable to injury?
* Want a more powerful chest, more defined legs, tighter abdominals, or more muscular arms?
* Need an advanced workout to peak your physique?
* Care about living leaner and stronger longer?
With this time-saving approach exclusively designed by one of America's top fitness experts and strength consultants, The Bowflex Body Plan is THE guide to help you achieve the leanness and vitality you've always wanted in just 6 weeks.
BURN THE FAT.
BUILD THE MUSCLE.
SEE THE DIFFERENCE.
Let Bowflex target your results. Do it today!
"If you want to get in shape FAST, get started on The Bowflex Body Plan right NOW!"
Peter Fleck, Two-time X Games Water Ski Jump Champion
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 |