Manual Thane 3 minute legs (page 13 of 21) (English)

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ThE 4-WEEk FAT-LOSS DIET pLAN

USER’S GUIDE

NOTES

USER’S GUIDE

OpTIONAL ACCESSORIES

Upper Body 3ML Sculpting Band

™

Attachments

Clip one 3ML Sculpting Band

™

Attachment onto

each 3ML Sculpting Band

™

Attachment Hole

located on the front leg and use them to work the

muscles in the arms, back, chest and shoulders.

Note:

Always use 3ML Sculpting Band

™

Attachments only

while stationary and straddling your machine while

applying your body weight! (the wheels should not

be moving).

Safety tip:

If you’re not using your 3ML Sculpting Band

™

Attachments,

remove them from the machine and set them

aside so as not to impede proper movement of the

machine legs.

Floor Mat

The 3 MINUTE LEGS

™

machine should not be

pushed across delicate floor coverings in order to

avoid damage.

Also, soft surfaces such as plush carpets, grass,

or dirt, are not recommended as they hinder the

free-flowing motion of the machine legs.

An optional 3 MINUTE LEGS

™

Floor Mat is available

to keep the machine stable, ensure free-flowing

motion of the 3 MINUTE LEGS

™

wheels and protect

flooring.

Thane Direct and its subsidiaries assume no liability

for damage caused by use of the 3 MINUTE LEGS

™

machine on floor surfaces which are not suitable

for use of such fitness equipment.

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 Extra 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.

• 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.

Fast Fact:

Some days you might 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.

Meal

Breakfast

Snack

Lunch

Snack

Dinner

Time

7 AM

10 AM

1 PM

4 PM

7PM

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Thane 3 minute legs Manual

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