The Bowflex Body Plan 
asked by fazer on November 11, 2006 5:06 AM
We've all seen those attractive Bowflex bodies on television. Now, you can learn all the secrets behind the exercising, eating, hydrating, and resting that it takes to achieve that lean, muscular look. The Bowflex exercise sys-tem is based on the simple bow-and-arrow principle. Its patented 'Power Rod' technology flexes and extends to provide force or resistance. Here is a scientifically proven regimen for achieving a firm, lean body in only 6 weeks. Also included are three complete programs for out-of-shape athletes, women who need to target their hips and thighs, and individuals who want to focus on their abdominals. In only 6 weeks, a man can expect to lose up to 35 pounds of fat and 5 inches off his waist. Awoman can expect to lose up to 19 pounds of fat and 4 inches off her thighs. Beautifully illustrated and the only authorized book on the subject, The Bowflex Body Plan will help you lose fat, build muscle, and reshape your body-fast.
Reviews
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Lisa in CT has totally missed the boat on her review....If you do those exercises to COMPLETE momentary muscular failure (which will be outright hard work) you will pack on muscle as quickly as possible. There is no faster way to pack on muscle than brief, high-intensity workouts..I'm not talking about just doing 12 reps and then dropping the weight....you need to work to TOTAL failure and use a weight that will BARELY let you get between 8-12 reps. Then you will know the difference between grocery shopping and working out the Ellington Darden way (the right way).....The reason why some of the sections are brief is becasue that's all that is needed...it's not complicated....but you have to read it carefully and understand exactly what is being described when it comes to the intensity required....all-out effort....never had a grocery trip like that....
reviewed by runningscared on November 23, 2006 12:26 AM
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I purchased this book in hopes of getting the most out of my Bowflex Extreme 2. Other reviewers seemed to really like this book, so maybe I'm way off in my expectations. I've been working out for quite a while and recently purchased a Bowflex in hopes of saving time & money by working out at home instead of the gym. I'm not so sure about that decision now...
The author uses this book to tell long background stories about back when he worked here or there. It seems to be long winded information that could be summed up without all the page fill & fluff. The diet plan is a no-brainer - it is such a calorie restricted diet anyone will lose weight on it, with or without the Bowflex. 1200 - 1000 calories a day for women will work no matter what. The before and after photos depict weight loss, but I didn't notice anyone making any kind of muscle gains. He makes the Bowflex sound like a magic wand and it's not. To gain muscle you have to work, and his proposed workouts are laughable. I get more exercise grocery shopping than his "workouts".
The exercises demonstrated are fine if you have that particular model of Bowflex, but the book is outdated and not helpful if you own an Extreme or Ultimate.
I say save your money unless you've never exercised before in your life and have absolutely no idea how exercise & your body work.
The author uses this book to tell long background stories about back when he worked here or there. It seems to be long winded information that could be summed up without all the page fill & fluff. The diet plan is a no-brainer - it is such a calorie restricted diet anyone will lose weight on it, with or without the Bowflex. 1200 - 1000 calories a day for women will work no matter what. The before and after photos depict weight loss, but I didn't notice anyone making any kind of muscle gains. He makes the Bowflex sound like a magic wand and it's not. To gain muscle you have to work, and his proposed workouts are laughable. I get more exercise grocery shopping than his "workouts".
The exercises demonstrated are fine if you have that particular model of Bowflex, but the book is outdated and not helpful if you own an Extreme or Ultimate.
I say save your money unless you've never exercised before in your life and have absolutely no idea how exercise & your body work.
reviewed by iread on November 29, 2006 12:23 PM
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This is not a bowflex manual. This is a manual on how to change your body. All of the pictures and illustrations are with the Bowflex. But, the exercise plan can be performed on any home gym - the only requirement is that you can quickly switch between exercises.
The book gives you a progressive exercise plan, a balanced diet based on total calories consumed, tips on superhydration, and the science behind each principle. If you're like me, it's not enough to be told to do A, B, and C. I have to know why I'm doing A, B, and C - and Dr Darden gives you the why.
I know someone else said that there are surprisingly few exercises listed in the book and while I don't agree with that statement, I will state that a surprisingly small portion of the
book is dedicated to the actual exercises. I would guess 1/3 of the book is dedicated to the exercise. The other 2/3 are diet, bowflex history, the science behind muscle and fat, importance of strength training, importance of water consumption, rest, etc. Like I said, it's a body shaping manual not an exercise manual.
Someone else said that you won't find anything in here that you can't find anywhere else such as magazines, etc. To an extent, that is true. You can certainly find the exercises in magazines and you can find diets listed in other magazines, and so on. What you won't find, though, is all of the information in the same place - and you certainly won't find it backed up with the scientific facts explaining why the methods work.
I've been using his plan for 2 weeks now (and I don't own a bowflex) and I have lost 7 lbs and have seen strength gains on every exercise.
The book gives you a progressive exercise plan, a balanced diet based on total calories consumed, tips on superhydration, and the science behind each principle. If you're like me, it's not enough to be told to do A, B, and C. I have to know why I'm doing A, B, and C - and Dr Darden gives you the why.
I know someone else said that there are surprisingly few exercises listed in the book and while I don't agree with that statement, I will state that a surprisingly small portion of the
book is dedicated to the actual exercises. I would guess 1/3 of the book is dedicated to the exercise. The other 2/3 are diet, bowflex history, the science behind muscle and fat, importance of strength training, importance of water consumption, rest, etc. Like I said, it's a body shaping manual not an exercise manual.
Someone else said that you won't find anything in here that you can't find anywhere else such as magazines, etc. To an extent, that is true. You can certainly find the exercises in magazines and you can find diets listed in other magazines, and so on. What you won't find, though, is all of the information in the same place - and you certainly won't find it backed up with the scientific facts explaining why the methods work.
I've been using his plan for 2 weeks now (and I don't own a bowflex) and I have lost 7 lbs and have seen strength gains on every exercise.
reviewed by jbritt on November 29, 2006 12:42 PM
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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!
reviewed by gilbert on November 29, 2006 6:23 PM
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The book was a bit out of date with regards to technology in body building and diet. Other aspects were quite good, however. The book needs revision.
reviewed by noreason on November 29, 2006 6:37 PM