Cover image for The bowflex body plan : the power is yours : build more muscle : lose more fat
The bowflex body plan : the power is yours : build more muscle : lose more fat
Darden, Ellington, 1943-
Personal Author:
Publication Information:
Emmaus, Penn. : Rodale Press ; [New York] : Distributed to the Book trade by St. Martin's Press, [2003]

Physical Description:
ix, 300 pages : illustrations ; 27 cm
Format :


Call Number
Material Type
Home Location
Item Holds
GV481 .D34 2003 Adult Non-Fiction Non-Fiction Area
GV481 .D34 2003 Adult Non-Fiction Non-Fiction Area

On Order



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.

Author Notes

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

Reviews 1

Publisher's Weekly Review

Who hasn?t seen the infomercial on BowFlex, an ultra muscle-tightening, weight-reducing, cable-bending workout machine that looks like it takes a rocket scientist to assemble? Well, here?s that infomercial in book form?with a number of additional features. Darden, who has a doctorate in exercise science and is the former director of research for Nautilus, extols BowFlex?s benefits and describes exercise routines designed to improve weak arms, flabby stomachs and sagging rear-ends. He also offers a muscle-promoting diet, a plan for ?superhydration,? several motivational pep talks, testimonials and a question and answer section. For owners of the machine, the manual is a must-have; for those pondering an investment in the machine, Darden?s treatise?which makes the Bowflex sound like the greatest thing since sliced bread?will probably have them reaching for their wallets. 60 black & white photographs (Nov.) Copyright 2003 Reed Business Information.



ACHIEVING A BOWFLEX BODY The bending Power Rods supply resistance to Andy's clearly defined pectorals as his hands move across his torso. As Angela's legs arc backward, shapely hamstrings show the effect of isolated leg curls. With the Power Rods straightening, Andy's taut abdominals stretch and ready for another contraction. Angela's legs extend against roller pads and her quadriceps separate into distinctive muscles that streamline her frontal thighs. Andy's final repetition on the standing curl reveals a rounded biceps, whose strength perfectly matches the machine's force. Andy McCutcheon, age thirty-six, and Angela Kenaston, age thirty-two, are pictured on the cover and throughout this book. Since 1999, they have been featured in many of the Bowflex television advertisements. Both Andy and Angela have trained intensely to build a Bowflex body. A Bowflex body requires leanness and strength--a minimum of fat and above- average muscular development. Exercising, eating, hydrating, and resting-- in precise amounts--are necessary to produce this look efficiently. But let's face it. Not everyone has the genetics to look like Andy or Angela. Yet everyone can improve his or her body significantly. You don't have to resemble a cover model to achieve a Bowflex body. You just have to apply yourself as you eat smarter and train progressively on your Bowflex machine. With a little discipline and patience, you'll be amazed at the transformations that occur to your physique. The book you're holding in your hands contains the best-possible, synergistic routines for building muscle and losing fat. Synergy occurs when the practices in this book interact to cause a greater effect than they would individually. This helps you create a leaner, stronger body faster. There are many different plans in this book. Choose one or more depending on your age, experience, body type, and goals. The emphasis in all the plans is always on effectiveness as opposed to novelty. After only a short time of applying any of the plans, your excess fat will begin to disappear. You'll see your muscles' lean lines as well as subtle separations between body parts. You'll experience strength, firmness, and muscular refinement as never before. Soon you'll have the results you've always wanted. Soon you'll have a Bowflex body. Excerpted from The Bowflex Body Plan: The Power Is Yours by Ellington Darden All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.

Table of Contents

Achieving a Bowflex Bodyp. 2
Part I. Background
1. The Power Is Yours: Get Real Results!p. 7
2. From Creation to Credibility: The Facts about Who, When, & Whyp. 16
3. The Components of a Fit Body: Endurance, Flexibility, Strength, & Leanness--Which Is the Most Important?p. 22
4. The Gym Explosion: There's No Place like Homep. 32
Part II. Exercises
5. Strength-Training Basics: Repetitions, Intensity, & Formp. 40
6. Lower-Body Exercises: For Performance & Appearancep. 54
7. Back, Chest, & Shoulder Exercises: What's Best for the Torsop. 61
8. Arm & Abdominal Exercises: For Strength & Muscularityp. 74
9. Basic Training: Routines for Beginners & Intermediatesp. 84
10. Advanced Techniques: Breakdowns, Double Pre-Exhaustion, & Negativesp. 97
Part III. Science
11. Muscle: Hard to Get, Easy to Losep. 111
12. Fat: Easy to Get, Hard to Losep. 119
13. Thermodynamics: Something Old & Something Newp. 127
14. Fat-Loss Nutrition: Fundamentals, Simplicity, & Detailsp. 135
15. Food Supplements: Concepts to Considerp. 142
16. Superhydration: A Supercharged Practicep. 149
17. Sleep: A Wake-Up Callp. 159
18. Synergy: 1 + 1 + 1 = 5p. 165
Part IV. Programs
19. Preparation: What to Do Firstp. 173
20. The Body-Leanness Plan: A Six-Week Course for Losing Fatp. 180
21. The Hard-Body Challenge: A Six-Week, Get-Ripped Course for Athletesp. 194
22. Hips & Thighs--Tackling the Tough Spots: A Six-Week Lower-Body Course for Womenp. 206
23. Abdominal Focus: A Six-Week Course for a Flatter Stomachp. 218
24. A Thicker Chest: A Two-Week Blitz for Pumped Pectoralsp. 228
25. Accent on Arms: A Two-Week Blitz for Bigger Biceps & Tricepsp. 236
Part V. Persistence
26. Those Last 5 Pounds: 30 Tips on How to Lose Themp. 245
27. More Progress: A Few Twists for Continued Successp. 248
28. Maintenance: Modifying Key Factorsp. 257
29. Questions, Please: Up-to-Date Answers to Prevalent Problemsp. 265
30. A Prescription for Life: The Power Is Yours--Today, Tomorrow, & Forever!p. 278
Bibliographyp. 286
Indexp. 290