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Bowflex Body Plan: The Power is Yours, Build More Muscle, Lose More Fat » (REV)

Book cover image of Bowflex Body Plan: The Power is Yours, Build More Muscle, Lose More Fat by Ellington Darden

Authors: Ellington Darden
ISBN-13: 9781579546892, ISBN-10: 1579546897
Format: Hardcover
Publisher: Rodale Press, Inc.
Date Published: November 2003
Edition: REV

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Author Biography: Ellington Darden

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.

Book Synopsis

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

Table of Contents

Achieving a Bowflex Body2
Part I.Background
1.The Power Is Yours: Get Real Results!7
2.From Creation to Credibility: The Facts about Who, When, & Why16
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 Home32
Part II.Exercises
5.Strength-Training Basics: Repetitions, Intensity, & Form40
6.Lower-Body Exercises: For Performance & Appearance54
7.Back, Chest, & Shoulder Exercises: What's Best for the Torso61
8.Arm & Abdominal Exercises: For Strength & Muscularity74
9.Basic Training: Routines for Beginners & Intermediates84
10.Advanced Techniques: Breakdowns, Double Pre-Exhaustion, & Negatives97
Part III.Science
11.Muscle: Hard to Get, Easy to Lose111
12.Fat: Easy to Get, Hard to Lose119
13.Thermodynamics: Something Old & Something New127
14.Fat-Loss Nutrition: Fundamentals, Simplicity, & Details135
15.Food Supplements: Concepts to Consider142
16.Superhydration: A Supercharged Practice149
17.Sleep: A Wake-Up Call159
18.Synergy: 1 + 1 + 1 = 5165
Part IV.Programs
19.Preparation: What to Do First173
20.The Body-Leanness Plan: A Six-Week Course for Losing Fat180
21.The Hard-Body Challenge: A Six-Week, Get-Ripped Course for Athletes194
22.Hips & Thighs--Tackling the Tough Spots: A Six-Week Lower-Body Course for Women206
23.Abdominal Focus: A Six-Week Course for a Flatter Stomach218
24.A Thicker Chest: A Two-Week Blitz for Pumped Pectorals228
25.Accent on Arms: A Two-Week Blitz for Bigger Biceps & Triceps236
Part V.Persistence
26.Those Last 5 Pounds: 30 Tips on How to Lose Them245
27.More Progress: A Few Twists for Continued Success248
28.Maintenance: Modifying Key Factors257
29.Questions, Please: Up-to-Date Answers to Prevalent Problems265
30.A Prescription for Life: The Power Is Yours--Today, Tomorrow, & Forever!278
Bibliography286
Index290

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