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Description
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 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. Read more
Publisher : Rodale Books
Publication date : November 15, 2003
Edition : First Edition
Language : English
Print length : 312 pages
ISBN-10 : 1579546897
ISBN-13 : 92
Item Weight : 2 pounds
Dimensions : 8.39 x 0.77 x 10.26 inches
Best Sellers Rank: #805,067 in Books (See Top 100 in Books) #547 in Stretching Exercise & Fitness #691 in Weight Training (Books) #2,060 in Weight Loss Diets (Books)
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Top Amazon Reviews
Format: Kindle
Regardless of what equipment you settle on, even if you opt for non-Bowflex equipment, I recommend you get Dr. Ellington Darden's book, "The Bowflex Body Plan". While Dr. Darden's book is written for the Power Rod Bowflex, everything is transferable to the Bowflex Revolution. Similarly, everything written in the book is transferable to any gym equipment. Just match the pictures in the book with the equipment you are using. Dr. Darden’s approach is to maximize exercise results with the least amount of effort and time. What sets the book apart is his extensive use of scientific data by him and other researchers. This test data formed the basis of his and others’ exercise approaches – and also the basis of this book. He provides the essence of what a HIIT exercise program is based on, and lays out all the exercises as if they were going to be performed in a HIIT fashion. The other thing that sets this book apart, is that he lays out in a SIMPLE way, what are the best exercises to do, how to determine how many reps to do, and in what order to do them, and how many to do at one setting. He lays out beginner, intermediate and advanced routines. He doesn’t provide a bunch of confusing options, but rather what his, and others’ research has found are the best of the best exercises to do, and in what order, and how much to exercise. The book references exercises on the Bowflex, the Bowflex is a multi-station weight training machine. While it uses, discs to create resistance, those discs’ function just like weights on your machines at the gym. Just duplicate the exercises in the book with your equipment counterpart. Between the Bowflex Revo's well written exercise manual, The Revo DVD, which visually lays out the setup of the Revo for the different exercise and the proper mechanics for the key exercises for all the muscle groups, and Dr. Darden's book, "The Bowflex Body Plan", you really do not need anything else to develop a simple exercise routine, including a HIIT routine. Resist looking all over the internet and YouTube for videos on how to exercise with the Bowflex (been there done that before I received the Bowflex). Once I had the manual, DVD and Dr. Darden's book, and started going through them, I realized everything is here in a simple layout, going from the first week's workout through the first year and beyond. No unanswered questions, no should I do this or that. Dr. Darden lays it all out in his book, and backs it up with a scientific studies, and then tells you what exercises to do, in what order, week by week. All in a HIIT compatible format and all backed up by tons of scientific studies. You should have a workout timer for fitness training, as alluded to in Dr. Darden's book. The best workout timer I found to be "Workouts+" by Anuj Seth (Parabolicriver, IOS and Android). I tried four of the most popular and Workouts+ was the best in class. Workouts+ speaks the line of the exercise name, so you can drill down to "up one" (x secs), "down one" (x secs), "Up two", (x secs). The app is totally customizable. All the shortcuts I wanted to take, like "clone", "rearrange", and share the workout on another device or with my wife, are all there. You should check this app out to see if it meets your workout needs. So, the Bowflex Revo, Dr. Darden's "The Bowflex Body Plan", and Workouts+ is the whole enchilada in my opinion.
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Reviewed in the United States on March 5, 2017 by CLC
Format: Kindle
I purchased this book after acquiring a Bowflex Ultimate from a co-worker who was cleaning out her basement. I've never been happier with an exercise machine and this book just made it that much better. I've seen the commercials - like most people, I'm guessing - but I'd never used a Bowflex machine. After getting the machine, this book was a no-brainer purchase. It has a lot of information on the science behind the Bowflex, why its a great option for those who prefer at-home workouts, and what makes it special. There are case studies with athletes and non-athletes to help you see what the potential is, and specific workouts to help you achieve your goals. I'm using it 4 - 5 times a week, and I continually refer back to the book to fine-tune my exercises, look up alternative exercises for a specific bodypart, or just to refresh my motivation. Well worth the purchase!
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Reviewed in the United States on June 6, 2014 by Dianne M. Daniels
Format: Hardcover
I purchased this book in December 2011 along with the Bowflex Blaze. The book is easy to read, the workout plans are simple to understand and follow. The meals are so simple that the only cooking skill you need is to be able to boil water. The book gives plans for people that need to lose considerable weight (body leaness challenge)to a plan that tailors to athletes (hard body challenge). I just completed the body leaness program and followed it without cheating or skipping an excercise. The body leaness program is a 6-wk program that allows you to lose pounds of fat to slender down. The plan breaks down to 3 two-weeks intervals where every progressing two weeks he increases the amount of excercise while decreasing the amount of calorie intake. Dr. Darden has pictures and of previous participants in his program along with their results. So let me provide you with my stats: Start of Program Age: 32 Male Height: 5'10" Weight: 205 lbs Body Fat: 24.9% Results after 6-wk program Weight: -22.2 lbs Body Fat: -4.5% Waist: -3 1/4" Hips: -2 3/4" I got good results, right; so why a 3-star raiting? Well out of those 22.2 lbs that were lost about 7.5 lbs were of lean body mass. In any weight loss program you want to maximize your loss in fat pounds and NOT in lean body mass. As I went through the program I kept reading and educating myself from other sources in respects to proper nutrition. Personally I didn't know any better until after I finished the program, but you live and you learn. Here's the thing, the calorie intake for men in the leaness program starts you of at 1500 calories and takes you to 1300 at the end of the program. The problem with this is that when dealing with low-calorie diets most sources I have found indicate that you should create a deficit of 500 cals per day with some indicating a calorie deficit of 1000 caloires max. If you read most nutrional guides they indicate that a total loss in weight of 1 lb to max 2 lb loss of weight per week. A calorie intake of 1500-1300 will put most individuals at a calorie deficit much greater than 1000 calories/day. A pound is 3500 calories. If you have a caloric deficit of 500 calories/day x7 days equals to a pound loss per week. Therefore, 1000 calorie deficit equals 2 pound loss per week. The calorie intake amounts given in the book are given irregardless of caloric daily needs of an individual which of course can lead to unhealthy and improper weight loss which includes loss of lean body mass. Furthermore, when reducing the caloric intake needs you need to allow for a higher protein intake to sustain the lean body mass while losing the fat. Dr. Darden recommends high-protein supplements for his Hard Body Challenge for the more athletic individuals but not for the body leaness program. Different sources show different levels of needed protein some say 1g per lb of total body fat and others say 1-1.5g of protein per lean body weight. This is just what I have been reading from various sources I am not a nutrionist or a professional. The other criticism of the book is the excercises are based on an older Bowflex model so you may have to tweak the program to fit the excercises available to your machine. I have had to tweak a few of the excercises on my Bowflex Blaze and it wasn't too much of a big deal. There are other parts of the book that deal with emphasiz on a body part (i.e chest, arms, abs, etc.) that I have read but have not tried to implement. HOWEVER, before I try to implement any parts of those plans I will definately double check the recommended nutrition/supplementation recommedations made in the book. Currently I have decided to do another 6-week cycle but at the appropriate calorie deficits with an addition of 100% Gold Standard Whey protein and Opti-men multi-vitamin. Furthermore, I will vary and change some of the excercise to prevent the body from plateuing due to the monotony. Once I reach my desired body fat percentage I will begin cylcing for Creatin use in my workouts. Overall, a decent book but specific with the Bowflex machine but take the nutrition portion with a grain of salt.
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Reviewed in the United States on February 18, 2012 by Ronny Soto
Format: Hardcover
I like Ellington Darden alot. He DOES know his stuff. So Anyway I own the Ultimate Bowflex. I used to own the regular Bowflex with no attachments and I really never used it. It just sat for a very long time. Alot of it was I just wasn't sure how to do the exercises. So I went on a low carb diet, started walking and lost weight. Then I hit a HUGE stall. I always new I needed to strength train but never did. I hated going to the gym and wasted my money on a year membership. So this past winter I got an offer to send back the regular bowflex, trade it in, get 1000 toward an ultimate with EVERYTHING. So I did it. Get a brand new machine with all the bells and whistles. Again I still wasnt sure what to do. THe video that comes with the ultimate is great, gives a good description of what to do. So I was looking around one day and saw this book and brought it. Well I love it. It is great. Gives GREAT detail instructions and tips for the best exercises on the bowflex. It also has several plans, for gaining muscle, losing fat, for your hips, for your arms, for your chest and for your abs. I still need to lose fat before I can try other routines. But I went on his meal plan which is real simple and good for you. I am eating stuff that was restricted on a low carb diet. And I lost weight. I used to not be able to go down past 168 no matter what I did. Now I am 5'11" and 162 lbs (which is actually just right I just need to lose fat and gain muscle). Also if I cheat I don't balloon up. I highly recommend this book if you have the bowflex. His workout routines and eating plans are also worth it. There is also background information on the bowflex and he also explains healthy information (such as increasing water intake and the like). Ellington Darden knows his stuff and I want to read his other books. Take care.
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Reviewed in the United States on March 23, 2004 by The Weatherman
Format: Hardcover
I ordered this book because the exercise descriptions that came with our Bowflex were not sufficient or clear. This book has way more exercises that can be done with a Bowflex than come with it. I have been using the author's exercise plan as well and I love it. It takes less time to do and works better. I was way off doing strength training on my own. Just reading it through gets you encouraged to get going and to do it right. I am also drinking the ice water he suggests and my body just feels better.
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Reviewed in the United States on October 22, 2010 by skiergirl2
Format: Hardcover
This book is very helpful to me in learning how to use my Bowflex Power Pro XTL. I bought the equipment used without an instruction booklet, so I had no clue how to do the exercises or how to use the equipment. This book has it all, I use it every time I exercise and there are great plans to follow for your exercise regimen and even instruction on how to eat right. I would highly recommend it for anyone with a Bowflex!
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Reviewed in the United States on September 25, 2009 by Marcia L. Malin
Format: Kindle
Darden manages to make, with what could be otherwise dry material, this book entertaining while parting with much good information about the processes of gaining strength and losing weight. He covers the basics, and more, of strength training, body building and nutrition. He explores and dismantles some myths of diet fads and gives you a basic simplified diet to lose weight quickly. Though I haven't followed his meal plans exactly as to what foods I eat I do keep to the protein, carbohydrate levels and calorie amounts he specifies and I have lost 14 pounds in the last month.
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Reviewed in the United States on May 20, 2013 by Ken Elliott
Format: Hardcover
This books has helped be greatly. I purchased a Bowflex and was not quite sure what to do with it. This books really outlines a plan that you can follow and it has been three weeks and I can already see results. The author of this book, Dr. Darden, is a Bowflex expert since he works for the company that makes bowflex. He has worked out using all types of equipment, so I know his opinion has merit. Also, if you need to ask him a question, you can e-mail him and he does respond. Great Book!
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Reviewed in the United States on March 23, 2006 by Jamey L. Myers