- Hardcover: 300 pages
- Publisher: Rodale Books; 1 edition (Nov. 15 2003)
- Language: English
- ISBN-10: 1579546897
- ISBN-13: 978-1579546892
- Product Dimensions: 21.2 x 53.5 x 663.9 cm
- Shipping Weight: 930 g
- Average Customer Review: 23 customer reviews
- Amazon Bestsellers Rank: #37,259 in Books (See Top 100 in Books)
The Bowflex Body Plan: The Power Is Yours. Build More Muscle. Lose More Fat Hardcover – Nov 15 2003
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From Publishers Weekly
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
Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.
“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 ChampionSee all Product description
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DR. DARDEN'S GENERAL PLAN IS SOUND ON FITNESS BEYOND BOWFLEX. HE SHOWS THE IMPORTANCE OF EATING SMALL MEALS, SUPERHYDRATING WITH ICE WATER. NOT TAKING UNNEEDED SUPPLEMENTS. GETTING ENOUGH SLEEP. CHILLING YOURSELF. AND WHY STRENGTH TRAINING MORE IMPORTANT THAN AEROBICS.
MY DIFFERENCES. DR. DARDEN SAYS TRAIN 3 TIMES A WEEK. BUT I TRY TO DO MIKE MENTZER'S HIGH INTENSITY PROGRAM ON A BOWFLEX. I TRAIN ON BOWFLEX EVERY 4 DAYS, ALTERNATING AMONG ARMS/SHOULDERS,CHEST/BACK AND LEGS/ABS. I ADD DEADLIFTS, SQUATS, DIPS AND CHINS. I DO LEG PRESSES ONE LEGGED WITH A RIG I BUILT BECAUSE BOWFLEX ONLY GOES TO 410 LB. IN BETWEEN BOWFLEX WORKOUTS, I RUN UP STAIRS WITH 84 POUND FIREFIGHTER'S WEIGHT VEST AND USE HEART MONITOR TO TRAIN HEART.
ALL IN ALL, WHETHER YOU ARE A BEGINNER LIKE MY WIFE OR SOMEONE EXPERIENCED AND EVEN WANTING SOMETHING HEAVY DUTY, YOU CAN FIND IT IN BOWFLEX AND DR. DARDEN'S EXCELLENT BOOK. YOU DON'T HAVE TO LIVE AT A GYM TO GET IN GREAT SHAPE. I'M 53 AND CAN DO MORE CHINUPS NOW THAN WHEN I WAS IN HIGH SCHOOL.
Overall, I found the book to be excellent. It is laid out in a logical, concise format, clearly illustrated with ample photographs. I highly recommend it.
I do have a Bowflex. And while the routines presented in the Bowflex Users Manual that shipped with the machine are good, I found them lacking because I also needed to lose weight, not just build strength. This book is right up my alley. It presents an integrated program for beginners (my wife and I are in our 30s and 40s but neither of us have ever worked out) that blends a steadily advancing work out routine with a reduced calorie diet. And if we persist and stay on program, this book should last us for a few years (if not longer) with the advanced programs for targeting specific muscle development as well as additional, more advanced strength training techniques.
The menu plans are specific, but we'll be modifying it slightly simply because a few of the meals (Lunch particularly) aren't all that appealing. But because the meals are based on calories consumed - substitutions are no problem. For those that don't want to worry about meal planning, you've come to the right place. And for those that are more finicky eaters, you'll come away with the base knowlege to build your own meal plan and still achieve your goals.
Overall I think this book is well thought-out, with specific workouts and meals. The photos are clear and the explanations on how to do the recommended workouts are slightly better than the manual. More useful is the fact the author selected what he thinks are the best of the exercises (in total, only about 30% of the total possible workouts are presented). You'll be happier if you have the Leg Attachment, although you can just substitute other leg exercises that are also in the book. But eventually you'll probably find the variety lacking.
Chapter 22, "Hips and Thighs:Tackling the Tough Spots", is exactly what I've been looking for to address my problem areas. Chapter 11 on "Muscle", and Chapter 12 on "Fat", are clearly written and helped me understand the science behind my own body's composition. Chapter 26, "Those Last 5 Pounds: 30 Tips on How to Lose Them" effectively summarizes Elllington Darden's philosophy. I appreciate the balanced presentation for women and men,in both text and pictures.
I recommend this book for any woman who has a Bowflex Machine, or any woman who ever considered using Bowflex.The numerous before-and-after photographs will help you to realistically "picture the possibilities" of what you can expect from Bowflex training and proper eating.
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