How to Use the Free Bowflex Workout from WLC

You can find our free workout routine for bowflex at that link.

We have free workout routines all over the Weight Lifting Complete website and have made them easy to find with our categories and search button.

We get several different questions about the Bowflex workout program and wanted to make sure we have answered all of them.

If one person has a question, we're sure there are thousands of others who have the same question.

So today… we're going to answer some questions about how to use the free Bowflex workout from WLC.

How to Use the Free Bowflex Workout from WLC

We received a few questions from a new visitor to WLC. Dave sent us an email and asked the following questions:

“Well, I have another stupid question. I have really never lifted weights before mind you. I am going to start your recommended bowflex routine tomorrow as well as the fat lose program(as I understand it anyhow) When one begins the phase of doing more then one set, say three sets. Do you do all ten of the different routines in a row and start over, or do you do each routine three times and then move on to the next one? I know sounds stupid, but I am not sure.

I have been trying to digest all the info in the WLC download this weekend. If I get this right, I want to strive for only about a pound of fat loss each week, correct? Or about 500 calories less than my maintanence calories correct? Monitor my progress each week, and adjust calories according to weight loss vs fat loss vs muscle gain. Not sure they make calipers my size! ha ha Where can I get those and a tape by the way? Drugstore like walgreens or cvs? I need a heart monitor too.”

So Dave is new to weight lifting and has several questions about how to use the free Bowflex workout routine plus some other questions.

When we answer Dave's questions we're hoping to answer questions for you as well. You can use the comments section at the bottom of this post to ask your questions as well.

Here Are the Answers to Dave's Questions:

Questions about the Bowflex Workout:

Each Bowflex workout from WLC consists of 10 different weight lifting exercises. Each workout you will do all 10 exercises.

If there are multiple sets for each exercise, you will do all sets for that exercise and then move onto the next exercise.

For example, if you need to do 3 sets of each exercise… you would do all 3 sets of squats, then all 3 sets of bench press, then all 3 sets of romanian deadlifts, and so on until you finish all 10 exercises.

Questions about Fat Loss each Week:

Yes, you should focus on losing a pound to two pounds of body fat each week. If you are very overweight, you might be able to hit the 2 pounds of fat loss mark each week. If you aren't too overweight, you should strive for 1 pound of body fat loss each week.

If you follow the WLC System, you'll know to track your results each week.

If you are eating, as an example, 2800 calories on average each day and you didn't lose any body fat, then you'll know to decrease the number of calories you are eating by the calorie levels given to you within the WLC System.

With the WLC System, you'll know exactly how much body fat you are losing and you'll know what adjustments to make as given in the WLC System.

Questions About Taking Body Measurements:

Within the WLC System, we teach you how to take body measurements for your weekly body assessment.

In order to do so you need body fat calipers and a body measure tape.

You can get body fat calipers at that link.

It's actually very easy and fast to take the skin fold measurements you need to measure your body fat progress each week. Once you have your skinfold measurements, you simply look up your body fat percentage in the chart included with the WLC System.

Once you have your body fat percentage and body weight, you will know how much muscle mass you have and how much body fat you have.

For example, if you weigh 200 pounds and have a body fat percentage of 10%:

10% of 200 is 20 pounds

So you have 20 pounds of body fat and 180 pounds of lean muscle. Lean muscle consists of muscle, bone, water, etc. In other words, lean body mass is the amount of weight n your body that isn't body fat.

Some body fat is needed because fat is used to protect our internal organs. Some people try to cut fat out of their diet completely but our bodies need healthy fats and even some saturated fats!

Start using the WLC System exactly as outlined within the manual and you'll feel great and look great.

Other Comments About the WLC Bowflex Workout Program

One of the most important things you can remember when doing any workout program is to make progress in the amount of weight you are lifting.

When doing the Bowflex Workout program, make sure you are doing your best to increase the resistance each workout.

With the design of the WLC Bowflex workout program, you should be able to increase the resistance by huge amounts from the beginning of the program to the very end of the program.

When you increase the weight by large amounts, your body will change! And you will be amazed. It always works. Give it a shot.

Ask any question about the free Bowflex workout program below. We'll get them answered for you.