USER'S GUIDE - Telemarketing Store
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1. THANE Fitness 3ML TOTI mile IHS Transform your life MPORT read all in arefully befor ing this i Transform your Body Ifa inute eu USER S GUIDE Nm THANE Fitness USER S GUIDE THANE Fitness inute inute 2 POlegs TABLE OF CGONTENT amp S NIOTEG WELCOME 1 IMPORTANT SAFETY NOTICE 2 EXPLODED VIEW 3 DELUXE EXPLODED VIEW 4 PART LIST 5 ASSEMBLY 6 8 3 MINUTE LEGS MAINTENANCE amp CLEANING 8 OPTIONAL ACCESSORIES 9 11 3 MINUTE LEGS TOTAL TRANSFORMATIONS BEFORE YOU BEGIN 13 SAMPLE WORKOUTS 14 17 USING 3 MINUTE LEGS OPTIONAL ACCESSORIES 18 3 MINUTE LEGS ACCELERATED RESULTS THE 4 WEEK TOTAL BODY TRANSFORMATION PLAN 20 SAMPLE 4 WEEK TOTAL BODY TRANSFORMATION WORKOUT PLAN 21 RPE SCALE 21 STRETCHES 22 3 MINUTE LEGS TOTALLY TASTY THE 4 WEEK FAT LOSS DIET PLAN 24 26 SAMPLE MEALS 27 WEEK 1 28 WEEK 2 29 WEEK 3 30 WEEK 4 31 SET YOURSELF UP FOR SUCCESS 32 33 PERSONAL MAINTENANCE AND MOTIVATION 33 34 FAQ s 35 4 minute 2 legs USER S GUIDE THANE Fitness USER S GUIDE Nm THANE Fitness 2 minute 2 egs WELCOME NOTES CONGRATULATIONS ON YOUR 3 MINUTE LEGS PURCHASE It s so hard to begin a new program of exercise but you ve already taken the first step toward a healthi2. wherever the wheels can roll freely It is recommended that you use an optional 3 MINUTE LEGS Floor Mat to keep the machine stable en sure free flowing motion of the 3 MINUTE LEGS wheels and protect flooring Why sguat The sguat is ofien called The King of Exercises and with good reason When you sguat you incorporate all the muscles of your lower body thighs glutes calves and hips These muscles make up about a third of your bodyweight and are some of the biggest in your body The 3 MINUTE LEGS program makes squats the mainstay of your three minute workouts since sguatting gives you the most bang for your workout buck So now when someone tells you you dont know sguat you can say Yes I do Soft surfaces such as plus carpet grass or dirt are not recommended as they hinder the patented free flowing motion of the machine legs Important The 3 MINUTE LEGS machine should not be ed across delicate floor coverings laminate parquet plush carpet etc in order to avoid damage If you are not using the 3 MINUTE LEGS Floor Mat optional item it is required that you check the use instructions of the floor manufacturer to ensure suitability and durability of the floor surface for the pressure caused by rotating wheels of the 3 MINUTE LEGS machine Thane Direct and its subsidiaries assume no liability for damage caused by use of the 3 MINUTE LEGS machine on floor surfaces which are
3. side extending your opposite arm and head away the opposite direction Hold and breathe Repeat on the other side C 22 ee THANE Fitness USER S GUIDE 2 3 SAMPLE WORKOUTS Standard Squat and Variations There are tons of ways to use your 3 MINUTE LEGS machine Try these variations to progress faster and prevent boredom Standard squat Stand over the seat of your 3 MINUTE LEGS machine with your feet shoulder width apart toes forward Place both hands on your hips and stand up tall a Kick your hips back and bend your knees squatting toward the floor while keeping your shoulders back and your chest lifted Your knees should track over your toes and your heels should stay in contact with the floor at all times b When you ve come as low as you comfortably can reverse the move and stand back up to the start in a fully extended but not locked position a Pli squat Stand over the seat of your 3 MINUTE LEGS machine with your feet wider than shoulder width apart toes and knees turned out on a diagonal like a ballet dancer Place your hands on your hips and stand up tall a Bend both knees and squat down tracking your knees diagonally over your toes and keeping your chest lifted b When your thighs come parallel to the floor or you ve come as low as you comfortably can reverse the move and stand back up to a fully extended but not locked p
4. and vegetables Broccoli Asparagus Tomatoes Cucumbers e Lettuce Peppers red green yellow Avocado e Onion Sweet potatoes Green beans Apples Berries Spaghetti sguash Carrots Zucchini Yams Spinach Mushrooms Lemons Dry goods Wild or brown rice Beans canned or dried Whole wheat bread products Wasa whole grain crackers Dry oatmeal plain Kashi Go Lean cereal All natural bran cereal Whole wheat pasta Raw nuts Olive oil Fresh ground or reduced fat peanut butter Low sugar or sugar free jams and spreads Non fat cooking spray Spices dressing and condiments Balsamic vinegar Fat free or light salad dressing Extra virgin olive oil Garlic powder Tabasco sauce Mustard Non fat or light mayonnaise Low sodium soy sauce Ground pepper Mrs Dash spice blends Mrs Dash 10 minute marinades The Plate Plan Portion control can be a tricky thing to figure out especially in our society of super sized everything To determine proper portions of protein carbs and fats use the Plate Plan Imagine a plate Then Fill 1 4 of it with protein Your protein should be about the size of a deck of cards or the palm of your hand Fill a of it with starchy carbs This amounts to about 1 cup of cooked oatmeal 1 medium fruit or one slice of whole wheat bread Fill of it with veggies This amounts to about cup
5. be thinking what now The short answer is keep it up Reevaluate your progress and set new goals What was the goal you set for yourself at the inception of this program Did you reach it If you did congratulations If you didn t was it realistic If it wasn t reformulate it and set another goal for yourself to attain Refer to page 32 to remind yourself how to set and achievable and realistic goal Rewards Every goal achieved deserves a reward But make sure your rewards are not food related Instead give yourself nice treats that inspire and encourage you in your new healthy lifestyle For your short term goals reward yourself with things like a new music download purchase or a half hour bubble bath When you ve achieved your long term goal go crazy with yourself Have a day at the spa buy a new pair of shoes or purchase a new bikini to show off your new bod Managing the Hiccups Face it life happens Whether your kids get sick you have to work late or your car breaks down things happen that keep you from working out The trick is to get right back into it as soon as you can without giving up or getting discouraged Remember to make fitness a priority and schedule time to work out every day Remind yourself of your intentions and get back into the swing of things immediately to minimize progress setbacks The same goes for food everyone at one time or another falls off the diet bandwagon It s actually pretty easy to do
6. bike run or dance Check with your local parks and recreation center or look in your local paper to see who is active in your area And if there isn t an existing group start one yourself Pay it forward Nothing is more rewarding than sharing your knowledge and positive exercise experience with others Speak at your kids school about the importance of healthy living or start your own workout group to help others achieve what you have and impart what you now know in a positive way Your Future is Bright You have done an incredible job and should be really proud of yourself You now have all the tools you need to live a fit and healthy lifestyle We sincerely hope you continue to better yourselves physically and mentally and through exercise find ways to empower yourself and improve your life for years to come C H X x O USER S GUIDE THANE Fitness 3 inute 2 egs EXPLODED VIEVW 16 17 24 22 27 21 19 2 19 21 1 2 23 18 21 26 25 USER S GUIDE THANE itness Gente DELUXE MODEL EXPLODED VIEVV USER S GUIDE THANE Fitness 3 inute 29 egs SET YOURSELF UP FOR SUCCESS e If you must have a dessert and sometimes you just do get one for the whole table to share If pos
7. especially around the holidays or big get togethers like birthdays or anniversaries The key here is to plan ahead for predictable wobbles in your eating Do a little extra exercise the week before a holiday or eat a full meal before going to a party so you re not starving when you get there And remember if you do overindulge it s not the end of the world One overboard meal is not going to ruin all your hard work You have control over your destiny Get right back onto your program the next day and move forward C UI EE u i i dkiuiL I e Ae THANE Fitness USER S GUIDE 2 AS tig SET YOURSELF UP FOR SUCCESS Set your goal One of the best ways to stay accountable to a program is to set realistic goals This gives you something to strive for an attainable end to your hard work What is a realistic goal Realistic goals are achievable aspirations to be completed in a set duration of time For example I want to lose 50 pounds in a month for my high school reunion is not a realistic goal Chances are you ll fall quite short of this goal and will feel a sense of failure rather than success because your goal was impossible But check this one out instead I will lose 1 2 pounds a week through healthy eating and consistent exercise and will look and feel fabulous in two months for my high school reunion That sounds better and much more positive This is a goal that can be achieved Design a long term goal that
8. is realistic then write it on a big piece of paper Post it on your fridge on your bathroom mirror in the hallway anywhere you ll see it several times a day to remind you of your intention Now set several smaller short term goals that will help you attain this goal These can be set once a week or every day depending on your personality For example one week your goal could be learning to do sguat variations correctly on your 3 MINUTE 15038 machine Your daily goals could be mastering each of these variations such as Monday learn the Pli Tuesday the Hindu and so on See how that works It can also work for nutrition Your weekly goal could be to eat more frequently Your daily goal could be to set a timer on your computer or phone to ring when it s time to eat Journaling A great way to track your progress and stick to your plan is to keep a journal For each entry inscribe these things e What did you do for a workout 3 MINUTE LEGS Cardio Upper body How long was your workout How did you feel before and after your workout Tired Energized What did you eat today How did you feel before and after eating Hungry Satisfied Full How do you feel about your eating today Guilty Great Did you eat on time or miss any meals e If you strayed what happened and how can you remedy that in the future What was your mood today Were you happy edgy or blue All these questions can help determine your reactions both
9. not suitable for use of such fitness equipment IT S TIME FOR A TEST RUN Testing Testing Make sure your 3 MINUTE LEGS machine is properly adjusted for you see instructions under assembly section page6 8 Straddle your machine standing with both feet flat on the floor toes pointing straight forward Place your hands on your hips DO NOT SIT ON THE MACHINE Instead imagine you are just going to lightly touch your rear end to the edge of a chair behind you without sitting on it fully Kick your hips back then bend your knees and sguat straight down toward the ground Keep your chest lifted and your shoulders back Your knees should track over your toes and your heels should stay in contact with the floor at all times As you squat lower your weight onto the 3 MINUTE LEGS machine without sitting back onto it The machine legs should move smoothly in opposite directions to the front and back of you as you squat deeper Squat as low as you comfortably can or as low as your Depth Control Cable setting allows then smoothly reverse the move straightening your legs and standing back up to a fully extended but not locked position at the top CONGRATULATIONS You just did your first squat Try a few more and see how they feel Heck do your first three minute workout while you re at it why not eee aD CT S One machine leg moves but the other one doesn t You are either leaning sitting too far forward
10. or too far back Center your weight between your feet and directly over the machine seat and try again I can t make the machine legs move smoothly You might be on a poor rolling surface Make sure you re on concrete wood linoleum or pavement and try again The machine stops short of my lowest capable depth Your Depth Control Cable is set too low Adjust it higher on the machine and try again I have trouble standing back up to the start from a sguatting position Your Depth Control is set too deep Set your Depth Control Cable to the lowest position and try again I have to sguat at least 3 4 inches before I hit the seat The legs of your 3 Minute Legs machine are too short Make them longer and try again a a Great food to change your body 2 THANE Fitness USER S GUIDE 2 AB beet STRETCHES After every workout do these stretches to increase flexibility and improve fitness For the best results hold each stretch for 30 60 seconds Calves Stand in a wide lunge with your back knee straight and your front knee slightly bent Press your rear heel toward the floor and hold Repeat on other side Quadriceps Stand with your feet hip width apart and bend your right knee to bring your heel toward your buttocks Grasp your foot with your right hand and hold Knee should point straight toward the floor hips pressing slightly forward Repeat on other side Back ha
11. strength workouts 4 5 a Level Effort Level N Nothing at all 1 2 Very easy can converse with no effort 3 Easy can converse with almost no effort 4 Moderately easy can converse with little effort 5 Moderate conversation requires some effort 6 Moderately hard conversation requires quite a bit of effort 7 Difficult conversation requires quite a lot of effort 8 Very difficult conversation requires maximum effort C 9 10 Peak effort no talking zone C THANE Fitness USER S GUIDE 2 AS tig THE 4 WEEK TOTAL BODY TRANSEORMATION PLAN Now that you ve gotten the hang of your 3 MINUTE LEGS machine it s time to talk turkey Your best results come with a combination of resistance training cardiovascular work and proper nutrition In order to get the body of your dreams these three things all need to come into play Resistance training Whether you know it or not you ve already done some resistance training when you did your test run on your 3 MINUTE LEGS machine Wasn t so bad right Resistance or strength training gives your muscles shape and tone while increasing bone density helping prevent and even in some cases reverse osteoporosis Regular weight training elevates your metabolism lowers blood pressure increases circulation and encourages fat loss Burning Ouestion Tf I lift weights will I look like a man Definitely not Women si
12. 280 Cajun shrimp veg and fruit 8 10 medium shrimp cooked in 1 tbsp olive oil Cajun seasoning lemon juice garlic 2 cups steamed veggies 1 cup blueberries 320 White fish veg 5 oz pan seared white fish of choice 1 cup steamed veggies 1 tbsp olive oil 320 1 medium apple e 2 tbsp reduced fat peanut butter 245 e 6 celery stalks 2 tbsp reduced fat peanut butter 190 22 whole dry roasted or raw almonds 160 1 medium plum 1 piece light string cheese 100 Ye cup fat free cottage cheese tbsp sugar free jam Ye cup bran cereal 140 2 whole grain Wasa cracker 2 wedges Laughing Cow cheese tomato 170 Ye cup sliced berries Ye cup light yogurt plain 130 1 peach or medium apple Ye cup low fat cottage cheese 140 Va cup raw cashews e 4 celery sticks 4 carrot sticks 210 14 baby carrots Va cup hummus 160 2 hardboiled eggs 160 Ye cup edamame 120 100 calorie pack of microwave popcorn 100 1 Balance Bar 200 EXTRAS 1 slice avocado 1 slice tomato whole grain Wasa cracker 70 oz light yogurt plain with two sliced strawberries 100 1 tbsp reduced fat peanut butter 85 11 raw almonds 80 slices deli turkey with mustard 50 1 medium fruit banana apple orange 80 20 grapes 40 1 light string cheese 60 Ye cup blueberries 40 5 baby car
13. Place one end of the Depth Control Cable inside the desired position A or B and insert the Depth Control Pin into the designated position and secure it with the Safety Lock as illustrated in FIGS Do the same on the other side position C or D or E A Warring Always make sure that the Depth Control Cable is correctly secured in place with the Depth Control Pin and the Safety Lock is properly engaged FIGS J THANE Fitness USER S GUIDE 2 minute 2 5 1 3 741 886 0 Support Bands Your 3 MINUTE LEGS machine comes with two assembled 5 pound Support Bands Adjust the Support Bands for you Although it sounds counterintuitive the more resistance there is the more support the machine provides and the less strenuous the exercise will be Some people will need stronger Support Bands others will only need lighter Support Bands As you get stronger and need more of a challenge you may want to purchase additional Support Bands that offer less assistance making the workout more challenging These are offered in 3 5 pound and 2 5 pound Using lighter Support Bands will put more of the workload on your body and less on the machine making your muscles work harder burning more calories and getting you the best results possible in the shortest amount of time To remove the Support Band s A Press clip wings to release and remove
14. at a cottage cheese 140 fic e Egg toast Fruit and Egg white Pita egg Smoothie e Peanut butter Eggs and fruit 320 crunch yogurt omelet sandwich 800 amp raisin Oatmeal 310 220 e fruit and toast 330 oatmeal 285 80 n 22almonds _ 1 medium Va cup raw 1 medium 1 peach or 22 whole dry 160 apple cashews plum medium apple roasted or raw Y e 2 tbsp 4 celery sticks 1 piece light 12 cup low fat almonds 160 O reduced fat 4 carrot sting cheese cottage cheese peanut butter sticks 210 100 140 2 245 e Chicken rice Chef salad Pasta Burger Burrito Chicken or Tuna salad 2 bowl 300 roll 300 Marinara e salad 350 fruit 350 beef kabob with Ye baked yam 360 rice and salad 330 al 350 e Y2 cup sliced 14 baby 1 Balance e Ye cup fat free 6 celery e 2 hardboiled 14 baby Y berries carrots Bar 200 cottage cheese stalks eggs 160 carrots Yecupplain Va cup e 1 tbsp sugar tbsp Va cup g lai a 1 tb 2 tb 1 Z light yogurt hummus 160 free jam reduced fat hummus 160 130 ecupbran peanut butter cereal 140 190 Fish and Veg Chickenand CajunShrimp Salmon salad e Stir fry 270 Turkey fiesta Cajun Shrimp m 290 Veg e veg and fruit 240 salad 290 veg and fruit Z Extra 1 fruit 220 320 Extra 6 oz Extra 20 820 Z medium fruit extra 1 slice extra 1 light plain yogurt grape
15. cereal 140 190 5 Pita roast e Steak burrito Tuna salad Chicken kabob Turkey Pasta Pita Ham 2 beef sandwich e fruit 350 e V2 yam 330 rice Burger Marinara with Sandwich 38 fruit 360 salad 350 salad 350 shrimp 360 fruit 360 gt 14 baby 6 celery e 5 cup 1 Balance 22 whole Va cup raw 14 baby carrots stalks edamame Bar 200 dry roasted or cashews carrots 5 2tbsp 120 raw almonds 4 celery sticks e Va cu p g hummus reduced fat 160 4 carrot hummus 160 Z 160 peanut butter sticks 210 190 e Cajun Shrimp Salmon salad e Chicken stir e Turkey Fiesta e White fish e Turkey Fiesta Steak and Veg r e veg and fruit 240 Extra fry 270 salad 300 e veg 320 Salad 300 Fruit 280 Z 820 Extra 1 1 medium fruit Extra 6 oz Extra 1 light Extra 20 Extra 1 slice Z 8166 avocado 80 light yogurt string cheese grapes 40 avo 1 slice n 1 slice tomato with 2 60 tomato 1 Wasa strawberries 1 Wasa cracker 70 100 cracker 70 O 100 calorie lt pack of Z microwave popcorn 100 Md SS 1240 1280 1225 1375 1300 1250 223 S5 extra 1310 extra 1360 extra 1325 extra 1360 extra 1265 extra 1345 C a USER S GUIDE p THANE Fitness USER S GUIDE THANE Fitness inute 20 Jleg MAYA 968 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Y 1 peach or O medium apple lt Ye cup low f
16. commitment Guestion Can I skip meals Answer Short answer No Starving yourself and cutting calories is the wrong way to go about losing weight When you drastically restrict your caloric intake below 1200 calories a day your metabolism slams on the brakes and goes into fat storage mode Keep your calories in the 1200 1500 range to optimize your success potential Question Can I do 3 MINUTE LEGS for more than three minutes Answer Of course Experiment with different squat and lunge combinations as well as varied arm positions and exercises for a killer workout head to toe For even better results you can exercise more than once a day Question Can fat turn into muscle Answer Although it might seem like that is what is happening your body doesn t work that way since fat and muscle are two totally different things When you begin strength training you will likely gain muscle at the same time as you are burning fat so yes one is replacing the other in your body but neither is becoming the other one so to speak Question have been at this for a few weeks and am not losing any weight what gives Answer Do your clothes fit differently Do you look and feel tighter in your legs hips and waist Then you are probably gaining muscle and losing fat simultaneously Muscle is tighter and denser than fat and though you are not losing pounds on the scale you re losing inches all over Think of it this way a pound of l
17. d fats Protein Protein is the most important element in your diet plan It provides amino acids that build muscle grow hair and nails and create hormones and enzymes Having a protein with every meal provides these essential building blocks as well as slowing the movement of food in the gastrointestinal tract keeping you fuller longer Good protein options include lean beef filets extra lean ground turkey skinless chicken breasts egg whites low fat tofu and no fat cottage cheese Carbohydrates Now hear this carbohydrates are not bad for you In fact they are essential to good health and are the number one source of energy used by the body to fuel metabolism physical activity and daily bodily functions But not all carbs are created equal Simple carbs are broken down quickly in the body and are to be eaten sparingly These include things like mashed potatoes chips cola crackers white bread and fruit juice Complex carbs contain tons of fiber and take a long time to break down in the body keeping you fuller longer and making your meals more satisfying These include things like yams brown rice oatmeal green vegetables beans and whole fruits Fat Dietary fat and body fat are not the same things though you could swear you see that peanut butter cup pop up on your thighs an hour after eating it Dietary fat is broken down into fatty acids which provide energy while supporting things like your nervous and endocri
18. e presence of a qualified health professional or physician 7 Position the 3 MINUTE LEGS machine on a clear level surface Always place a double sided non slip floor covering mat under the 3 MINUTE LEGS to help keep the machine stable and to protect flooring Note The 3 MINUTE LEGS machine should not be pushed across delicate floor Be sure that the legs of the machine and the Depth Control Cable are securely locked 16 Always follow the correct exercising procedure as outlined in this guide when using the MINUTE LEGS machine 17 Always choose the proper intensity level that best suits your physical strength and flexibility levels Know your limits and train within them Always use common sense when exercising 18 Begin slowly and get used to the unique movement of the 3 MINUTE LEGS machine prior to starting your routine 19 To avoid serious injury never place any part of your body between or near any moving parts 20 Do not operate this or any other piece of exercise equipment if it is damaged coverings laminate parquet plush carpet etc 21 DO NOT use any other accessories not recommended in order to avoid damage It is recommended by the manufacturer that you check the use instructions of the floor 22 Only one person at a time should use the 3 MINUTE manufacturer to ensure suitability and durability LEGS machine of the floor surface for the pressure caused by 23 This is NOT a stool Use ONLY
19. ead muscle fits in the palm of your hand while a pound of cotton balls fat could fill a bathtub Which one takes up less space Muscle Therefore as you lose inches you re getting smaller tighter and leaner which means you re losing a lot of fat But since you re simultaneously replacing it with denser heavier muscle you re not losing scale weight even though you re getting smaller For now go by how your clothes fit and how you look rather than your scale weight Weigh yourself no more than once a week to avoid getting discouraged Eventually your scale weight will catch up with your progress we promise Question I m sore is this normal Answer Yes It s totally normal to feel sore or stiff after your workouts especially if you ve been sedentary for a long while Take some extra time to stretch during the day or take a hot bath and relax if you re feeling sore If you are excessively sore take a few days off to recover Take a slow walk and get the blood flowing without too much exertion and stretch your sore muscles thoroughly If your pain is sharp and or relentless however take a trip to the physician to make sure it s not a more serious problem Question Where does alcohol fit into my nutrition plan Answer Alcohol is an entity unto itself as it doesn t fit neatly into any particular nutrient category But all you really have to know is that it contains a lot of calories that provide little nutritional value to your b
20. ep 1 ASSEMBLY Locate the front bottom leg part 3 A and the front upper leg part 12 Note The front bottom leg part 3 A has two hooks on the horizontal bar and it is marked with Front sticker The front upper leg tube part 12 carries the 3 MINUTE LEGS logo FIG1 Attach the front bottom leg tube part 3 A to the upper front leg tube part 12 then attach the back bottom leg tube part 3 B to the upper back leg tube part 6 FIG2 Make sure that you connect the lower legs with the upper legs in such a way that the adjustment buttons part 5 on the lower legs are aligned with holes on the upper legs and the adjustment buttons pops up when the legs are fully assembled FIG2 The legs on your 3 MINUTE LEGS machine are fully adjustable to four different heights To adjust the height of the legs simply push in the adjustment buttons on the leg to extend or retract it smoothly When you ve reached the desired height the buttons should pop into place and you re ready to roll SAFETY NOTE Make sure that both legs are the same length and that the adjustment buttons on the legs are securely locked in place before using the 3 MINUTE LEGS machine Assembly is finished FIG3 FIG3 Do NOT sit on the 3 MINUTE LEGS do NOT use as a stool USER S GUIDE Axe THANE Fitness inute 3 egs WEEK 4 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Y 1 peac
21. er you by just picking up the phone and ordering your Product With your 3 MINUTE LEGS system you ll easily lose weight trim trouble spots and strengthen your lower body in only a few short weeks Just minutes a day will get you the legs you ve always dreamed of but never had the power to achieve WHAT IS 3 MINUTE LEGS ALL ABOUT 3 MINUTE LEGS is the ultimate lower body reduction system Using our patent pending 3 MINUTE LEGS machine you ll squat and lunge your way toward 8 tighter leaner physique in just three minutes a day This innovative product provides guided semi supported assistance during exercise to new and inexperienced users as well as to inexperienced users with knee ankle or hip problems that cause weakness or instability in the lower body In no time at all you ll be tighter leaner and shapelier than ever Use your 3 MINUTE LEGS machine in conjunction with the 4 Week Total Body Transformation Program and you re nearly guaranteed success This step by step plan guides you through a month of workouts and nutrition getting you the best results possible in the shortest amount of time SO ARE YOU READY TO ROCK LET S BEGIN THANE Fitness USER S GUIDE 2 AB IMPORTANT SAFETY NOTICE Please read and follow this instructional guide completely before using your 3 MINUTE LEGS Keep this guide in a safe place and make sure everyone w
22. for the exercises described in the User s Manual SAVE THESE INSTRUCTIONS rotating wheels of the 3 MINUTE LEGS machine G O 6 5 USER S GUIDE THANE Fitness ANG ES Guestion Why should I sguat instead of take a walk Answer Ideally you should be doing both Walking is aerobic in nature meaning it burns body fat while conditioning your heart lungs and muscles Sguatting lunging and other resistance training burns calories and fat while building lean muscle tissue which elevates your metabolism even at rest giving you the tone and sleek shape you ve always desired So do your strength training to give your muscles shape and do your cardio to burn off the fat on top of them so you can show them off Guestion How do I lose weight in my belly or hips butt thighs waist Answer Unfortunately there is no such thing as spot reduction Your body removes body fat at an even rate from all over and unfortunately the places you have the most of it will usually be the last places you lose it But don t worry you can lose it However the 3 MINUTE LEGS machine is great for sculpting the muscles in your legs buns and thighs to help you get that beautiful defined look For the best results follow the MINUTE LEGS Total Body Transformation Plan closely to lose the most body fat in the least amount of time And remember Be patient achieving the best results takes dedication and
23. ght be hungrier than others this is fine Hunger is a sign that your metabolism is working Have another snack between meals or add a little more to your plate during meal times without going overboard Remember you want to create a caloric deficit but not so much that you shut down your system Beyond Four Weeks Remember this 4 Week Kick Start Diet Program is only to be used for your first month to kick start your fat loss process After four weeks incorporate 100 200 calories more into your daily plan bringing your calorie totals to between 1400 1500 calories This will encourage lasting effective fat loss of 1 2 pounds a week while giving your body the fuel it needs to train hard and be fit C SS Sa THANE Fitness 3ML a Transform your Body Transform your Life D y 2 inute eg i USER S GUIDE THANE Fitness THE 4 WEEK FAT LO5S5 DIET PLAN SUGGESTED SHOPPING LIST Meat Fish and poultry Skinless chicken breasts 99 fat free ground turkey Lean beef filets Lean pork chops Chunk white low sodium tuna in water Fresh fish Salmon snapper halibut flounder albacore Shellfish Shrimp scallops crab Low sodium low fat deli sliced turkey ham roast beef Dairy Laughing Cow cheese wedges Low or no fat cheese Skim milk Low or no fat string cheese Light yogurt plain Low or no fat cottage cheese Eggs or packaged egg whites Fruits
24. h or O medium apple KI cup low fat a cottage cheese 140 8 Peanut Pita Egg Grapefruit Eggs n toast Raisin Smoothie Eggs and lt butter raisin sandwich and cheese e fruit 320 Oatmeal 285 300 oatmeal 310 oatmeal 285 330 200 lt W 2 whole grain 22 whole dry 2hardboiled 2cupsliced 1 peach or Ve cup fat free 2 whole grain Y Wasa cracker roasted or raw eggs 160 berries medium apple cottage cheese Wasa cracker O 2 wedge almonds 160 Y cup light Ye cup 1 tbsp sugar 2 wedge Laughing Cow yogurt plain low fat cottage free jam Laughing Cow Z cheese 130 cheese 140 2 cup bran cheese tomato 170 cereal 140 tomato 170 8 Burrito Chef salad Turkey Pita Tuna salad Chicken or Chicken pasta Ham Pita fruit 350 2 Wasa Sandwich e Ye baked yam beef kabob marinara Sandwich Z 5 crackers 300 fruit 360 330 e rice 260 e fruit 360 salad 350 14 baby 1 medium 6 celery e Va cup raw 1 medium 22 whole dry carrots plum stalks cashews plum roasted or raw 14 baby evacup 1 piece light 2 tbsp e 4 celery sticks 1 piece light almonds 160 carrots g hummus sting cheese reduced fat 4 carrot sting cheese 13 cup Z 160 100 peanut butter sticks 210 100 hummus 160 180 e Turkey Fiesta White fish e Cajun Shrimp Spaghetti e Turkey Fiesta Chicken stir Spaghetti salad 300 and Veg 320 fruit 320 s
25. h yogurt Ye cup Kashi Go Lean cereal Ye cup blueberries 4 oz Light plain sugar free yogurt 220 Cereal fruit Ye banana 1 cup bran flakes cup lowfat or skim milk 285 Grapefruit and cheese Ye grapefruit 1 cup low fat cottage cheese 200 Eggs and oatmeal 5 egg whites 1 cup cooked oatmeal Ye cup low fat milk 310 Smoothie 1 cup low fat milk 1 scoop protein powder 1 cup frozen berries 300 Burrito meal 1 small whole wheat tortilla Ya cup salsa 1 slice fat free cheese oz chicken or steak 1 small apple 350 Pita lunch Sandwich fruit 1 whole wheat pita small 4 oz deli low sodium ham turkey or lean roast beef 1 02 avocado e lettuce tomato mustard small peach 360 Tuna salad yam 1 small can water packed tuna 5 oz 1 tbsp low fat mayo Ya cup chopped celery large green salad with lettuce tomatoes cucumbers red peppers Ye baked yam 320 Chicken rice bowl 3 oz grilled chicken Ye cup cooked brown rice 1 cup steamed veggies 2 tbsp low fat dressing 300 Chicken or beef kabob rice amp salad 3 oz chicken cherry tomatoes whole mushrooms on a skewer Ye cup cooked brown rice 1 cup salad 1 tbsp low fat dressing 350 Burger salad 4 oz extra lean ground turkey or beef 1 whole wheat hamburger bun 1 slice fat free cheddar cheese 1 cup salad greens 1 tbsp
26. ho uses the 3 MINUTE LEGS machine also reads this guide Have a safe and enjoyable workout Parents should be aware of their responsibility with respect to their children s natural play instinct This can cause situations in which the product can be used for other purposes than intended Please consult with your doctor before you commence with training program or any other Your doctor should support you in ascertaining your target heart rate as determined by your age and physical fitness Certain training programs and types of exercise eguipment may not be suitable for everyone This is particularly important to those individuals over 35 pregnant women and individuals with existing health problems or programs with balance If you take medication which affects your heart rate you must seek medical advice from your doctor A PRECAUTIONS This exercise machine is built for optimum safety However certain precautions apply whenever you operate a piece of exercise equipment Be sure to read the entire manual before you assemble or operate your machine In particular note the following safety precautions 1 This product has been tested in accordance with the 8 Do not place any sharp object around the machine requirements of EN 957 1 class H home use 9 Wear appropriate clothing during training sessions THE MAXIMUM WEIGHT CAPACITY OF THE 3 Training apparel should be comfortable and light MINUTE LEGS MACHINE IS 275 LBS 125 kg all
27. ken Chicken Tuna salad e Beef Burger e Chicken rice 2 e roll 300 bowl 300 pasta marinara Burrito e 2 baked yam salad 350 bowl 300 360 e fruit 350 330 dl Va cup raw 6 celery ecupsliced 2hardboiled 2 whole grain 1 medium 1 peach or cashews stalks berries eggs 160 Wasa cracker apple medium apple Y 4 celery e 2 tbsp Ye cup light 2 wedge 2tbsp Y cup low fat O 5666 reduced fat yogurt plain Laughing Cow reduced fat cottage cheese 3 4 carrot peanut butter 130 cheese peanut butter 140 _ sticks 210 190 tomato 170 245 Steak and Veg Spaghetti e Fish and Veg Chickenand Steakstirfry Salmon Salad Steak and Veg m e fruit 280 squash with 290 veg 270 240 fruit 280 Z meat sauce Extra 3 slices salad Extra 1 Extra 1 light Z veg 280 deli turkey with e fruit 220 medium fruit string cheese Extra Vecup mustard 50 Extra 11 raw 80 60 blueberries almonds 80 40 Y Va cup raw O 1 medium cashews plum e 4 celery Z 1 piece light sticks sting cheese 4 carrot 100 sticks 210 v SS 1350 1230 1270 1335 1195 1225 1400 extra 1270 extra 1320 extra 1415 extra 1275 extra 1285 C o THANE Fitness USER S GUIDE 2 2 yii 741 886 Step 2 ADJUSTMENTS A Adjust the legs for you The seat of your 3 MINUTE LEGS machine should fit snugly between your legs To see if yo
28. low fat dressing 350 Pasta marinara Ye cup cooked whole wheat pasta 1 cup steamed spinach 3 oz chicken or 5 oz shrimp Ye cup marinara sauce 350 Chef salad roll 2 oz fat free turkey breast 2 oz extra lean low sodium ham 1 02 avocado 1 oz fat free mozzarella 2 cups lettuce tomato cucumber 2 tbsp low fat ranch dressing whole wheat roll or 2 whole grain Wasa crackers 300 Chicken and veg fruit 3 oz chicken breast 1 cup green beans 1 cup salad 1 tbsp low fat dressing 1 medium fruit apple orange 220 Fish and veg 6 oz baked or broiled fish salmon halibut cod 1 cup steamed veggies 1 cup salad 1 tbsp low fat dressing 290 Spaghetti sguash and meat sauce veg 4 oz cooked lean ground turkey or beef 1 cup cooked spaghetti squash Ye cup marinara sauce 1 cup steamed veggies 280 Salmon salad 6 oz grilled salmon 2 cups salad greens 1 tbsp light dressing 240 Turkey fiesta salad 2 oz ground turkey Va cup beans 1 oz low fat cheese 2 tsp picante sauce 2 cups salad greens 300 Stir fry e 3 oz chicken or steak sauteed in wok with 2 cups veggies of choice 1 clove diced garlic 1 tsp fresh ginger chopped 1 tsp low sodium soy sauce 1 tbsp olive oil 270 Steak and veg fruit 3 oz flank steak 1 cup steamed veggies 1 cup salad 2 tbsp low fat dressing 1 medium apple
29. mply don t have enough male hormones to develop big muscles like men Instead resistance training gives you the tone and shape you desire in your legs arms abs back and chest Cardiovascular activity Cardiovascular activity is anything that elevates your heart rate and Creative cardio ideas keeps it there for a set duration of time Cardio burns tons of Walk or run with your dog calories strengthens your heart and lungs and gives you that Play touch football with your kids exercise high by releasing endorphins into your brain Go outside 2292922280 ski z a walk hike in the hills by your house or take a swim in the pool and Power walk along the beach you re doing cardio Walk up and down the stairs in your Flexibility apartment or office building This is probably the most often overlooked part of fitness but is no Take a group fitness class less important than resistance training and cardio Good flexibility Go dancing all night with your means better range of motion in all your joints and limbs and often girlfriends or your honey translates to decreased pain especially in the lower back shoulders Swim a few laps at your local pool and neck After every workout stretch the major muscles used to or lake improve flexibility while also relieving muscle stiffness and tightness associated with working out hard For a great list of stretches check out page 22 Your workouts Every week you sh
30. mstrings Stand with your feet double shoulder width apart toes forward and slowly roll down toward the floor Allow your upper body to hang freely focusing on relaxing your head shoulders back and legs Shoulders Bring your left arm straight across your body at chest height and grab your left forearm with your right hand and hold Repeat on other side Triceps Bring your left arm straight up by your head and bend your elbow reaching your left fingers down the center of your back Grasp your left elbow with your right hand and pull gently toward the right side Repeat on other side Chest biceps Reach both arms behind you and lock your fingers together Reach behind and slightly upward Hold here and breathe Hamstrings Sit on the floor with your right leg extended straight out foot flexed Bend your left knee and place the sole of your shoe on the inside of your right thigh Reach forward over your right leg and hold Repeat on the other side Inner thighs hips Sit with the soles of your feet together knees splayed outward Hold your feet with both hands and fold forward over your shoes Glutes Lie on the floor with your knees bent Cross your right ankle over your left knee and hold If you re more flex ible lift both legs off the floor and pull them in toward your chest with your hands Spinal twist Lie on the floor Bend one knee and bring it in to your chest Pull that same knee across your body to the
31. n hips 3 MINUTE LEGS you re able to do them after all 1 minute machine tone and Squat Pulse arms to sides sculpt your legs hips i and glutes it also 1 minute helps increase 8 flexibility Have tight Creative ways to use your hips knees or ankles 3 MINUTE LEGS machine As you work with your Hop onto your 3 MINUTE LEGS machine you ll develop during commercials while a TT range of watching your favorite shows moton nravgh aliene Place your 3 MINUTE LEGS machine LI an lawer in the hallway Every time you walk yne EEE down the hall pause and do a minute of Plie Squats arms to sides WORKOUT 2 1 minute Plie Squat 30 seconds Plie Squat with Heel Lifts alternat ing sides hands on hips 30 seconds in your lower back as squats or lunges i well a es arms to sides Bring your 3 MINUTE LEGS machine seconds to the office Work on it during Standard Squat hands on hips conference calls or before a stressful 30 seconds meeting to blow off some steam Standard Squat and Hold arms Get up five minutes earlier and work overhead out before showering in the morning Use 3 MINUTE LEGS while brushing WORKOUT 3 your teeth While your three minute egg is cooking 1 minute do your 3 MINUTE LEGS workout Lunges right leg forward hands on hips 1 minute Lunges left leg forward hands on hips 30 seconds Standard Squat arms out to sides 30 sec
32. ne systems However not all fats are created equal either Saturated and trans fats have been linked to heart disease and some cancers so eat foods that contain these fats sparingly such as processed packaged desserts fatty meats deep fried foods and chips Instead choose heart healthy all natural fats to ensure a healthy body and high energy such as avocado raw nuts olive oil and fish oil Water Did you know that your body is made up of more than 60 water Water helps with digestion decreases your appetite rids your cells of toxins and wastes and extracts nutrients from your foods You lose water through perspiration breathing urinating and other bodily functions and this loss must be replenished often Because water cannot be manufactured by the body it must be ingested in the form of beverages or watery foods like fruits and vegetables Drink at least 8 12 full glasses of water a day more if possible and eat plenty of fresh fruits and veggies to keep yourself properly hydrated Go decaf Caffeinated coffee tea and soda have a diuretic effect on the body and could be counteracting your hydrating efforts Switch to decaf or limit your caffeinated beverages to one per day for the best results Fun fact Drink more to retain less If you re feeling bloated drink water It sounds backwards but consider this Water helps flush sodium from your system the element most responsible for water retention and bloa
33. nsifiers to your workout or hips 2 Pulsing While squatting or lunging lower down to the First of all make sure your machine is set UD and pulse up and down in a 1 2 inch properly for you Secondly make sure you 4 GN are doing the move correctly Check your Holding While squatting or lunging lower to the bottom form in a mirror to see if your position position and hold contracting your muscles breathing deeply matches the photographed examples in and maintaining proper form and position for as long as you this guidebook WU Tf everything is copasetic with 1 and Arm positioning Reach both arms out to the sides forward 2 then perhaps GO does not jive or overhead to challenge your balance as well as your core gt with your personal physiology especially Sn if you ve had surgery need surgery or are severely deconditioned Try the move variations and see if one particular thing works better for you than others When you find moves that give you a good workout without pain stick to those but don t rule out the other moves completely every now and again try them out You Three Sample Three Minute Workouts Sure you can do three straight minutes of sguats or lunges on your 3 MINUTE LEGS machine but if you want to get creative check out these sample plans WORKOUT 1 Added Bonus ibility 1 mi HRN the might find with a little strengthening minute Standard Squat hands o
34. ody and can contribute to weight gain a slower metabolism and fatty deposits in the liver If you re really striving for optimal weight loss keep your tippling to no more than one or two alcoholic drinks per week C E D USER S GUIDE THANE Fitness inute 2 PO legs PERSONAL MAINTENANCE AND MOTIVATION Maintaining Momentum Even the most dedicated exercisers get bored once in a while Here are some tips on staying motivated with your new lifestyle Buddy up One of the best ways to stick to a program is to get a workout buddy who makes you accountable Let s face it you re more likely to get up early to go to the park knowing your buddy is waiting there for you to work out Enlist a friend family member or loved one to train with you and show them how great it is to feel fit and healthy Keep learning Subscribe to a health or fitness magazine for new exercise ideas healthy recipes and workout tips or read up online about activities and healthy subjects that interest you such as healthy cooking bicycle racing or great active vacations Join a gym There are tons of fitness centers in your area and many of them have free trial memberships Check out a few nearby and see if one might fit your schedule personality and lifestyle Ask if the club has any discount promotions coming up to get the best deal possible Join a group Nearly every community has free clubs leagues or groups that get together and walk hike
35. of broccoli or 2 cups of salad greens On the side of your plate imagine a large spoon Then Fill that with dietary fat This is about 2 tbsp of reduced fat peanut butter or a golf ball sized scoop of avocado Meal Planning Break your daily food intake into three meals and two snacks daily It might sound like a lot but think of your body as a fireplace you want to keep the fire your metabolism burning all day long In order to do that you ve got to keep throwing logs food onto the fire By spreading your meals out during the day you ll keep this fire burning hot elevating your metabolism and burning tons of fat over the long term You ll also never crash and feel like you re starving Prepare your food ahead of time and pack it in a small cooler to carry with you to work on a hike or to the kids soccer games to avoid the lure of the drive thru window This diet plan was created for an average women s body size For men the diet plan would need to be adjusted accordingly for their body type USER S GUIDE THANE Fitness THE 4 WEEK FAT LOSS DIET PLAN Proper nutrition is essential for a healthy fit body With that in mind we ve developed the 4 Week 3 MINUTE LEGS Fat Loss Diet Plan just for you Follow it and you re guaranteed to see a difference in your physical body and energy level Back to Basics In order to understand nutrition you ve got to first understand protein carbohydrates an
36. on is very important when doing exercises such as a b squats and lunges Stopping short at the top or bottom of a move won t give you the full benefit of the exercise For each and every rep come to a completely extended position at the top without locking your knees Maintain a very slight bend in your knees without locking them back which could hyperextend your joints ligaments and tendons and put you at risk for injury Check out your form in a mirror and compare it with these photos How do you look You should always look like Photo a C S oD THANE Fitness USER S GUIDE 23 2 legs HE 4 WEEK TOTAL BODY TRANSFORMATION WORKOUT PLAN WEEKS 1 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 3 MINUTE 3 MINUTE 3 MINUTE Off 3 MINUTE 45 minute 3 MINUTE LEGS LEGS LEGS LEGS walk LEGS optional 45 minute optional upper body walk upper body workout workout 30 minute 30 minute walk walk WEEKS 3 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 3 MINUTE 3 MINUTE 60 minute 3 MINUTE 3 MINUTE 45 minute LEGS 45 LEGS 30 walk LEGS LEGS walk minute walk minute walk optional upper body workout RPE SCALE The RPE Rate of Perceived Exertion scale is a good way to determine how hard you re working While you re exercising check with yourself and see what level you re at For your cardio workouts you should rate at about 5 6 For your
37. onds Pie Squat arms overhead C D THANE Fitness MU Ae Giving yo dil Up AX inute g you a Leg Up gt Qlegs
38. osition at the top Pli with heel lift Stand over the seat of your 3 MINUTE LEGS machine with your feet wider than shoulder width apart toes and knees pointed out on the diagonal hands on your hips Lift your right heel off the floor a Do a pli squat with one heel lifted b Return to the start and replace foot flat on the ground Continue alternating sides A WARNING Do NOT sit on the 3 MINUTE LEGS do NOT use as a stool USER S GUIDE THANE Fitness 2 minute 29 egs SAMPLE WORKOUTS Hindu squat a b Stand over the seat of your 3 MINUTE LEGS machine with your feet wider than shoulder width apart toes and knees pointed out on the diagonal Lift both heels off the floor a and perform a pli squat b Return to the start and replace heels to the floor Lift again and repeat Lunges Stand over the seat of your 3 MINUTE LEGS machine and place your right foot flat on the floor by the front wheels Extend your left leg behind you by the back wheels up on your toes Center your weight over the machine and place your hands on your hips a Bend both knees and lower straight down toward the ground making sure your right knee does not pass your right toes When your front thigh comes nearly parallel to the floor b reverse the move straightening your legs and coming back up to a fully extended but not locked position at the top No Lock Knee Monsters Using complete range of moti
39. ould do a combination of resistance training cardio and flexibility for the best results possible Here s how it all maps out 1 Do your 3 MINUTE LEGS machine workout 5 6 days a week to slim and trim those typical trouble areas fast If you re super motivated you can even do it twice a day 2 Those who want total body fitness and faster results should use the optional BML Sculpting Band Attachments to do a battery of additional exercises that work the back chest shoulders biceps triceps and abs Work your upper body 1 3 days per week Do one set of 10 12 repetitions of each exercise listed on page 19 to begin As you get stronger do two sets of each exercise and increase your repetitions to 12 15 3 Do 30 60 minutes of cardiovascular activity 3 5 days a week to burn body fat dropping dress sizes and revealing the muscles you ve been working so hard to develop with your 3 MINUTE LEGS machine 4 After every workout spend 5 10 minutes stretching the large muscles of the legs back chest and arms to increase flexibility Use the stretches on 22 for guidance 5 Take at least one full day off from exercise every week to allow your body to recover completely from training C o i O Le L dO O OO In THANE Fitness USER S GUIDE 2 2 SAMPLE WORKOUTS Intensify It Burning question What if a As you get stronger and want more of a challenge add afewof move hurts my knee or ankle these inte
40. owing freedom of movement Wear comfortable Persons whose body weight exceeds this limit training shoes which provide good support and have should NOT use this machine non slip soles such as running shoes or trainers 2 Carefully inspect the equipment prior to EVERY use 10 Keep hands away from all moving parts Never work with the device if it is not functioning 11 Always warm up before each training session by correctly undertaking exercises 3 Use this equipment EXCLUSIVELY for the purpose 12 If the user experiences dizziness nausea chest pain intended and described in these user instructions or any other abnormal symptoms STOP the workout Do not alter the equipment and only use those at once CONSULT A PHYSICIAN IMMEDIATELY accessories which have been recommended by 13 NEVER operate the 3 MINUTE LEGS machine if it the manufacturer is not functioning properly 4 Ensure that sufficient free space is available in front 44 Tighten all bolts on a regular basis of and behind the equipment It is important that 15 pets furniture and other objects are kept away from the equipment during its use You should retain at least 2 3 meters 6 5 10 feet of space in front of and behind the equipment 5 THIS EQUIPMENT IS NOT SUITABLE FOR CHILDREN In order to avoid injuries keep this and all other fitness equipment out of the reach of children 6 Handicapped or disabled persons should not use the 3 MINUTE LEGS machine without th
41. physical and mental to your program and when you review them you might notice patterns emerging For instance you might always crave chips or chocolate when you re emotional even if you re not hungry or maybe you re tired before you exercise but energized afterwards Identifying these patterns can help you see through roadblocks and get you back on the path to fitness Dining Dangers Dining out is troublesome for many people because they feel like they are not in control of their food Here are some ways to take control of your dining experience while still enjoying a night out Choose a restaurant that you know serves healthy dishes Ask your server not to bring bread and butter to the table Reguest that any sauces condiments and dressings be put on the side Order an appetizer as your entr e Reguest that your food be prepared with no oil or butter Ask for your entr e to be grilled or broiled instead of saut ed or fried As soon as your entr e comes put half of it into a to go box Eat whatever is left on your plate and save the rest for lunch tomorrow Order a side salad or fresh steamed vegetables as a substitute for a starchy side e If you ve having a glass of wine or a cocktail forego the starch in your meal to accommodate those calories For every alcoholic beverage you have drink one 8 ounce glass of water When choosing a cocktail go for lighter options such as vodka and seltzer or a martini straight up ins
42. quash and Salad 800 fry 270 squash and m Extra 6 oz Extra 1 tbsp Extra 5 baby meat sauce Extra 1 meat sauce light yogurt reduced fat carrots with 1 280 medium fruit 280 Z with two peanut butter tbsp light ranch Extra 1 tbsp 80 Extra 6 oz strawberries 88 dressing 60 reduced fat light yogurt 100 peanut butter with two 80 strawberries 100 Y O Ve cup lt q edamame T 120 de SS 1265 1350 1230 1270 1295 1230 1280 extra 1365 extra 1435 extra 1290 extra 1350 extra 1310 extra 1380 02 2 D THANE Fitness USER S GUIDE 2 2 WEEK 3 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY a 1 medium apple lt 2tbsp reduced fat peanut butter 245 8 Eggs n Toast Egg white Pita Egg Fruit and Raisin Egg white Eggs and lt fruit 320 omelet sandwich crunch yogurt Oatmeal 285 omelet oatmeal 310 e fruit 330 220 cal e fruit 5 toast 260 toast 260 W n 5 cup 1 Balance 14 baby 1 peach or Ye cup e Y2 cup sliced 22 whole fat free cottage Bar 200 carrots medium apple fat free berries dry roasted Y cheese Va cup e Y2 cup low fat cottage cheese 2 cup light or raw O 1tbsp sugar hummus 160 cottage cheese 1tbspsugar yogurt plain almonds free jam 140 free jam 130 160 Z e cup bran Ye cup bran cereal 140 cereal 140 E Chef salad e Chicken rice Chic
43. rots dipped in 1 tbsp light ranch dressing 60 C D C o D USER S GUIDE 2 2 THANE Fitness THE 4 WEEK FAT LOSS DIET PLAN CALORIE CONTROL Each day eat between 1200 1500 calories Don t go below 1200 calories a day or you risk body rebellion Your body perceives this caloric deficit as starvation and immediately goes into calorie hoarding mode storing any and all calories you take in as fat even the good ones This is exactly the opposite of what you re trying to do To encourage your body to release fat as fuel and elevate your metabolism eat each of your meals and snacks at regular intervals throughout the day Generally you ll eat something every 3 4 hours Here s how an eating schedule might look on any given day The 3 MINUTE LEGS 4 Week Kick Start Diet Plan Want to kick start your weight loss right now Then this 4 Week Kick Start Diet Plan is your meal ticket to success Using the foods on your suggested shopping list follow this meal plan for the first month of your program after the first month add in a few more calories to maintain your healthy weight Here s how it breaks down Each day choose one meal each from the Breakfast Lunch and Dinner lists Each day choose 1 3 snacks from the Snack list Plan to eat a meal or snack every 3 4 hours during the day On days when you don t have an after dinner snack wait 30 minutes If you re still legitimately hungry add an Ex
44. s 40 Extra 1 slice 80 avocado string cheese with two avocado 1 slice tomato 60 strawberries 1 slice tomato 1 wasa cracker 100 1 Wasa 70 cracker 70 O 100 calorie Ye cup pack of edamame microwave 120 popcorn 100 SS 1200 1254 1350 1200 1300 1225 1330 extra extra extra extra extra extra 55 extra 1280 extra 1315 1410 extra 1300 extra 1265 extra 1390 eee 7 LSI I USER S GUIDE pe Bu THANE Fitness USER S GUIDE LOG Bi THANE Fitness SAMIPLE MEALGE Note calorie totals are approximate within 10 20 calories per meal BBHREAKFAST LUNCH DINNER SI NANG lt Eggs n toast fruit 4 egg whites 1 yolk slice whole grain toast with 1 tsp sugar free jam 1 apple 320 Raisin Oatmeal 1 cup cooked oatmeal 1 cup skim milk 1 mini box raisins 270 cal Egg white omelet 5 whites Ye cup of chopped spinach mushrooms peppers of other veggies of choice 1 cup sliced berries 1 slice whole wheat toast 260 Peanut butter and raisin oatmeal 1 cup cooked oatmeal tbsp reduced fat peanut butter e 2 mini boxes raisins 285 Pita egg sandwich 4 egg whites Morningstar breakfast patty 1 slice fat free cheddarcheese Va cup salsa whole wheat pita 330 Fruit and crunc
45. sible go for the lower calorie options such as sorbet or fruit e If your food does not come out prepared as requested send it back politely and have it made to your specifications You re paying for it both with your health and your credit card Sweets and Desserts Remember that talk we had about sugar and trans and saturated fats Unfortunately most desserts worth a darn contain all those bad boys Here are some tips on that front Go for homemade treats Processed packaged cookies cakes and other treats contain tons of bad fats and preservatives Stop eating it if it s not great Why waste calories on a so so treat Eat it slowly savor the flavor and make the most of every bite Give up the guilt Eat your treat happily and relish the enjoyment you get from it Stop when you should One cookie and a few bites of cake is all you need to satisfy a craving e If you can t stop pop a piece of strong peppermint gum in your mouth after a few bites That flavor kills just about every urge you have to nosh on more treats Remember that treats are treats not food staples Eat them only occasionally not every day PERSONAL MAINTENANCE AND MOTIVATION If you re reading this section congratulations You ve completed your 3 MINUTE LEGS and 4 Week Total Body Transformation program How do you feel We hope you re inspired by your results and are motivated to continue losing fat and getting healthy Keeping it up You might
46. tead of a strawberry margarita or a gin and tonic USER S GUIDE Ax THANE Fitness J Begs PART LIST NO Name Spec Qty pcs 1 Screw 514 2 13mm 12 1 8 4 8jn 2 Foot tube cover 40 20mm 4 1 5 8 8 8jn 3 A Bottom leg tube front 1 3 B Bottom leg tube back 1 4 Adjustment Button Spring 2 5 Adjustment Button 2 6 Upper leg tube back 1 7 Depth Control Cable 98 18mm 2 Pin with String 8 Support band 5LB9S 2kg 2 9 Support band clip 01 5mm 4 10 Depth Control Cable Emm 1 11 Axle bushing 025 8 2 6 5mm 4 2 8in 12 Upper leg tube front il 13 Seat cover 160 76 50mm 2 6 8 3 2in 14 Bolt M8 68 2 15 Nut M6 7 16 Seat 314 151 71mm 1 1 2 3 8 6 2 8in 17 Nut M8 2 18 Steel part of seat 18 Wheel 046 22mm 4 7 8in 20 Flat washer M6 4 21 Sticker 4 22 Depth Control Base 2 23 Hooks 4 24 Support Band Pins 2 25 Finger protecting plastic cover 45 46 15 5 2 26 Screw for protecting plastic ST4 2 13mm 2 cover 27 safety Lock 2 28 Timer Counter LT9350 1 29 Handle 138 156 55mm 1 5 8 8 6 1 8 0 1 8 30 Flat washer o6 p12 1 5 3 31 Bolt M6 28 3 32 Sensor with wire 1 33 Screw ST2 9 6 2 34 Magnet 6 4 1 35 Hex Allen key 5mm 1 C aD C D USER S GUIDE THANE Fitness inute legs ASRM A Important When assembling the equipment ensure that the floor is covered and protected ACAUTION Keep hands clear of open area when folding and unfolding to prevent pinched fingers St
47. the Support Band Clip part 9 Remove the Sup port Band B To install the Support Bands Slip the Bands onto the Support Band Pins part 24 on either side of your machine Secure the Bands in place with the Support Band Clips part 8 eM NG n See VN NaS NAN Net Se SV NNIINIG To maintain the high quality standard of this product check all screw connections and ensure that moving parts are properly fitted on a regular basis Damaged parts have to be changed immediately During the time of repair the product must not be used by anybody Do clean your equipment with non caustic detergents Use a soft cloth for drying after cleaning C D USER S GUIDE THANE Fitness WEEK 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Y 1 whole grain O Wasa cracker lt 1 wedge Laughing Cow cheese tomato 85 fi Smoothie Cereal Egg white Raisin Pita Egg Fruit and Cereal and p 300 fruit 285 omelet oatmeal 285 sandwich Crunch yogurt fruit 285 e fruit and toast cal 330 220 LL 260 Y lt W fan 1 Plum 15 cup sliced 1 medium Ye cup fat free 1 peach or e2hardboiled 8 celery 1 piece berries apple cottage cheese medium apple eggs 160 stalks Y string cheese Ye cup light e 2 tbsp 1 tbsp sugar Ye cup low fat e 2 tbsp O 100 yogurt plain reduced fat free jam cottage cheese reduced fat 130 peanut butter e cup bran 140 peanut butter 245
48. ting C e ee USER S GUIDE THANE Fitness lex AB BEFORE YOU BEGIN Before beginning your workout program please read through these guidelines Wear comfortable supportive clothing and undergarments that are not too baggy Baggy clothes can bunch and chafe and can even get in the way of your workout e For a women a sports bra is a must especially if you re well pndowed to support your breast and make your workouts more comfortable Always warm up for 5 10 minutes by walking around the block marching in place or going up and down your stairs a few times Warm ups prepare your body to perform and help prevent injury Always cool down and stretch for 5 10 minutes after your workout This allows your body to return to normal while improving flexibility and decreasing muscle soreness and tension e If at any time you feel sick dizzy or faint stop exercising immediately Walk around slowly or sit upright in a chair until you feel better Once recovered have some fluids and rest If this pattern continues consult your physician Smile and have fun Nothing promotes success better than a positive attitude So gear up with your best grin and get to it C E SL Y LL h U d dh l amp O d USER S GUIDE Axe THANE Fitness inute LOG eqs SAMIFPLE VWORKOLJT amp E Now that you ve got your machine fully assembled place it on a hard flat surface such as kitchen linoleum or concrete slab
49. tra into your plan They are indicated in your sample schedule with a Refer to Snacks listed Add the calories together and make sure they total between 1200 1400 a day For optimal four week fat loss eat starchy carbs bread tortilla rice potato before 3 PM and stick to veggies and occasional small fruits after that Drink at least 1 2 gallon 8 12 glasses of water a day e If you don t like a particular item in a suggested meal sub it with something from the same food genre For example you hate celery Have sliced raw red peppers instead Beef is not your friend Sub in pork or shrimp The Sample 4 Week Kick Start Diet Schedule is only an example You may change items around as you wish so long as your calorie total stays between 1200 1400 a day This diet plan was created for an average women s body size for men the diet plan would need to be adjusted accordingly for their body type Food preparation notes Cook all your egg whites and pan seared items in a non stick skillet coated with non fat cooking spray Cook all vegetables in a steamer or eat them raw Unless otherwise specified make your rice oatmeal smoothies and other need to prepare dishes with water not milk or juice Cook in bulk and portion your food out in baggies or containers for convenience Meal Time Ne a Breakfast 7 AM Snack 10 AM Lunch 1 PM Snack 4 PM Dinner 7PM Fast Fact Some days you mi
50. ur machine is set correctly straddle the seat How does it feel If there is a significant gap between you and the seat more than 1 2 inches make the legs of your machine longer If you re on your tip toes make the legs shorter B Depth Control Cable amp Pins The Depth Control Cable will come pre assembled on the lowest depth B E The Depth Control has 6 different positions A C A D AE B C B D BE as illustrated in FIG4 Adjust the Depth Control for you If you have knee hip or ankle problems or are severely out of shape physically or overweight keep your Depth Control Cable to the lowest B E closest to the floor setting on the machine This setting will arrest the downward motion of the machine sooner stopping your descent before your joints are compromised and making it easier to stand back up If you are more capable or don t have knee hip or ankle issues begin with the Depth Control Cable on the lowest setting and adjust it according to your ability As you get stronger progressively move the Depth Control Cable up to the higher settings The higher the Cable the deeper you can go into your squats and lunges engaging your muscles more thoroughly and get ting you the results you want To Adjust the Depth Control Cable Remove the safety lock part 27 from the Depth Control Pin take the Depth Control Pin part 7 out from the base The Depth Control Cable part 10 is released now
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