OWNER'S MANUAL AB Re V - Thane International, Inc.
OWNER'S MANUAL AB Re V - Thane International, Inc.
OWNER'S MANUAL AB Re V - Thane International, Inc.
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BONUS<br />
BURN AWAY<br />
THE FAT<br />
SYSTEM<br />
INSIDE<br />
<br />
Exercise and<br />
Nutritional Guide<br />
<strong>AB</strong><br />
OWNER’S <strong>MANUAL</strong><br />
<strong>Re</strong> v<br />
o l u t i o<br />
n i z<br />
e<br />
r<br />
By<br />
<strong>AB</strong> <strong>Re</strong>v., LLC<br />
REVOLUTIONIZE<br />
YOUR BODY!
T<strong>AB</strong>LE OF CONTENTS.<br />
WELCOME LETTER...................................................... 4<br />
PRODUCT OVERVIEW................................................... 5<br />
ASSEMBLING YOUR <strong>AB</strong> REVOLUTIONIZER........................... 6<br />
SAFETY GUIDELINES................................................... 7<br />
8 REASONS WHY THE <strong>AB</strong> REVOLUTIONIZER IS THE BEST<br />
<strong>AB</strong>DOMINAL EXERCISE TOOL......................................... 8<br />
BEFORE YOU EXERCISE: STRETCHES................................. 10<br />
GETTING INTO POSITION............................................... 12<br />
PELVIC LIFT PAD POSITIONING........................................ 13<br />
ARM AND LEG POSITIONING........................................... 14<br />
ASSISTING YOUR EXERCISE........................................... 15<br />
BASIC CRUNCHES...................................................... 16<br />
STRAIGHT LEG CRUNCHES............................................ 17<br />
45- DEGREE CRUNCH.................................................. 18<br />
DOUBLE CRUNCH....................................................... 19<br />
USING OPTIONAL WEIGHT HOLDER.................................. 20<br />
ADDITIONAL ACCESSORIES........................................... 21<br />
BONUS BURN AWAY THE FAT SYSTEM............................... 22<br />
<strong>AB</strong> REV 30 DAY MEAL PLANNER...................................... 26<br />
TIPS FOR SUCCESS.................................................... 28<br />
DINING OUT............................................................... 29<br />
QUICK TIP REFERENCE GUIDE......................................... 30<br />
DO’S AND DON’TS..................................................... 33<br />
TO MAINTAIN YOUR WEIGHT LOSS.................................. 34<br />
• 3 •
WELCOME<br />
Dear <strong>AB</strong> <strong>Re</strong>volutionizer Customer,<br />
Congratulations on becoming one of the millions who have decided<br />
there really is a simple and effective way to shape your abs.<br />
With the <strong>AB</strong> <strong>Re</strong>volutionizer you’ll notice your abs becoming trim, tone<br />
and sculpted in just minutes a day in the privacy of your own home.<br />
The <strong>AB</strong> <strong>Re</strong>volutionizer allows you to directly target the core abdominal<br />
muscles. A stronger core means a stronger body.<br />
Unlike other ab machines, the <strong>AB</strong> <strong>Re</strong>volutionizer effectively trains the<br />
abs while alleviating strain to the neck and lower back. This allows you<br />
to achieve the body you’ve always wanted.<br />
<strong>Inc</strong>luded with your <strong>AB</strong> <strong>Re</strong>volutionizer is a complete Exercise and<br />
Nutritional Guide as well as our BONUS BURN AWAY THE FAT SYSTEM<br />
which gives you the freedom to choose the foods you like while helping<br />
to jumpstart you on your way to fabulous abs and a leaner trim body.<br />
You’ll also receive the <strong>Re</strong>v It Up Burn It Off 30 minute video and much<br />
more……<br />
We are so confident, with the <strong>AB</strong> <strong>Re</strong>volutionizer you will quickly see<br />
improvement in how you look and feel that we back this with our 30-<br />
day money back guarantee (less s&h)!<br />
It’s time for you to <strong>Re</strong>volutionize Your Body!<br />
Sincerely and in Health,<br />
The <strong>AB</strong> <strong>Re</strong>volutionizer Team<br />
• 4 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
PRODUCT OVERVIEW<br />
Ankle Pad Thigh Bar Assist Grips<br />
Weight Holder Pelvic Lift Pad Lifter Arms Optional Headrest<br />
U.S. Patent # 5,941,806 U.S. Patent # 6,117,057 and other patents pending cover the <strong>AB</strong><br />
REVOLUTIONIZER. The <strong>AB</strong> REVOLUTIONIZER U.S. trademark registration No. is 2,391,632.<br />
• 5 •
ASSEMBLING YOUR <strong>AB</strong> REVOLUTIONIZER<br />
Pull your <strong>AB</strong> <strong>Re</strong>volutionizer out of the box and lay all the parts out so you can clearly see them.<br />
1.<br />
Kneel behind your <strong>AB</strong> <strong>Re</strong>volutionizer.<br />
Lift the Ankle Pad into position.<br />
2.<br />
Place the pin in the hole as shown.<br />
3.<br />
<strong>Re</strong>st your Thigh Bar on the ground with the Assist<br />
Grip straight up and line up the white line with the<br />
appropriate hole.<br />
4.<br />
Place pin through the hole – you might need to<br />
slightly twist the Thigh Bar from side to side in<br />
order to line up the holes. You are now ready for<br />
the best ab workout of your life.<br />
• 6 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
SAFETY GUIDELINES.<br />
CONSULT WITH YOUR PHYSICIAN BEFORE STARTING THIS OR<br />
ANY DIETARY OR EXERCISE PROGRAM ESPECIALLY IF YOU<br />
ARE PREGNANT, NURSING OR HAVE A PRE-EXISTING<br />
CONDITION. The information contained in this guide is intended<br />
for use by normally healthy adults and should not be used as a<br />
substitute for consulting with your physician.<br />
1) Wear proper clothing and footwear for exercise.<br />
2) Always follow the correct exercising procedure as outlined in this guide when using<br />
<strong>AB</strong> <strong>Re</strong>volutionizer<br />
3) The <strong>AB</strong> <strong>Re</strong>volutionizer should be kept away from children and pets when not in use. When using<br />
the machine, take extra precaution to insure that hands and pets do not get caught under<br />
the Lifter Arms or pad as they move up and down.<br />
4) The <strong>AB</strong> <strong>Re</strong>volutionizer is designed for home use only.<br />
5) Do not stand on <strong>AB</strong> <strong>Re</strong>volutionizer product, or sit on Thigh Bar or Ankle Pads.<br />
Do not leave the <strong>AB</strong> <strong>Re</strong>volutionizer in the middle of a room where someone could trip over it.<br />
6) Keep your fingers, hands, and arms away from the Pelvic Lift pad and Lifter Arms when you are<br />
doing the exercise. There is plenty of space off to the side to keep your arms safely away from<br />
the unit.<br />
7) Do not over-exert yourself. Gradually build up your strength and conditioning by using the<br />
<strong>AB</strong> <strong>Re</strong>volutionizer.<br />
8) Always use the <strong>AB</strong> <strong>Re</strong>volutionizer on a soft mat or carpeted surface; it is not made to be<br />
used on hard surfaces.<br />
9) Extra care should be taken when getting in and out of your <strong>AB</strong> <strong>Re</strong>volutionizer.<br />
10) Do NOT operate this or any other piece of exercise equipment if it is damaged.<br />
• 7 •
8 REASONS WHY THE <strong>AB</strong> REVOLUTIONIZER<br />
1.<br />
Assistance. You can assist yourself through the<br />
entire range of motion using the Assist Grips.<br />
You also choose just how much you assist.<br />
2.<br />
You can do your own negative repetitions.<br />
By using the Assist Grips to help lift the lower body<br />
(the positive part of the exercise) and then letting go<br />
of the Assist Grips to lower your lower body<br />
(negative portion), you have now become your own<br />
private personal trainer.<br />
3.<br />
Oblique twist with assistance. You can begin to<br />
work your obliques using your own body to assist<br />
you. Using the Assist Grips, you can help lift your<br />
lower body, while focusing on the oblique twist.<br />
4.<br />
Total Contraction. You can actually fully contract<br />
the abdominals for the most efficient ab workout.<br />
You will also feel almost nothing in your upper or<br />
lower body – all abs, all the time.<br />
• 8 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
IS THE BEST <strong>AB</strong>DOMINAL EXERCISE TOOL<br />
5.<br />
Pelvic Lift Technology. The <strong>AB</strong> <strong>Re</strong>volutionizer<br />
lifts your pelvis into proper position to allow you to<br />
keep your lower back supported as you do the<br />
<strong>Re</strong>verse Crunch.<br />
6.<br />
45-Degree Crunch. Say goodbye to hanging leg<br />
raises, Roman chair raises and bench leg raises.<br />
Our 45-Degree Crunch allows a better abdominal<br />
motion and without the strain to the lower or upper<br />
body that these other exercises have. Plus, you can<br />
add weight resistance if needed to intensify your<br />
workout even more.<br />
7.<br />
Work the lower and upper abs from the opposite<br />
direction. Since the lower abs are generally weaker<br />
it is a big advantage to work them before you work<br />
the upper abs.<br />
8.<br />
The Double Crunch. This just might be the most<br />
effective abdominal exercise there is.<br />
With the <strong>AB</strong> <strong>Re</strong>volutionizer’s Pelvic Lift Technology<br />
you can work both the upper and lower abdominals<br />
at the same time with virtually no strain on the neck,<br />
back, shoulders, or hips.<br />
• 9 •
BEFORE YOU EXERCISE: STRETCHES<br />
Tips: Warm-up by jogging in place for a few minutes. Hold each of the following stretches for about<br />
10 to 20 seconds, and do each stretch 3 times. <strong>Re</strong>lax all of your body other than the muscle that is<br />
being stretched.<br />
1.<br />
Stand up and<br />
reach straight up<br />
with both arms.<br />
You should feel a<br />
stretch on the<br />
sides of your body.<br />
2.<br />
Slowly start to<br />
bend backwards<br />
while your knees<br />
stay slightly bent.<br />
3.<br />
Stand with both<br />
hands on your<br />
knees and arch<br />
backward.<br />
4.<br />
Slowly start to<br />
round your back<br />
until you feel the<br />
stretch.<br />
• 10 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
STRETCHES (CONT.).<br />
1.<br />
Slowly lift your upper body off the<br />
ground with your arms, while you keep<br />
your hips pressed downward. Hold the<br />
contraction for a few seconds.<br />
2.<br />
Pull your knee toward your chest. Hold<br />
your knee close to your chest for a few<br />
seconds. <strong>Re</strong>peat with the other leg.<br />
• 11 •
GETTING INTO POSITION<br />
1.<br />
Sit upright and place hands on Lifter Arms to<br />
steady the unit. Place one leg on top of the<br />
Ankle Pad.<br />
2.<br />
Now place the other leg on top of the Ankle Pad.<br />
Slowly lay back down while you hold on to the<br />
Lifter Arms.<br />
3.<br />
Place your backside partially on the Pelvic Lift<br />
Pad, then grab the Thigh Bar and swing it in<br />
front of your thighs.<br />
• 12 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
PELVIC LIFT PAD POSITIONING.<br />
This is the proper position you should always be<br />
in when using your <strong>AB</strong> <strong>Re</strong>volutionizer. Your hips,<br />
backside, and pelvis are on no more than one<br />
third of the Pelvic Lift Pad.<br />
For proper placement: place your bottom up to<br />
and directly parallel to the white line on the pad.<br />
Here, your body is too far off the Pelvic Lift Pad<br />
and you will not get any benefit from the Pelvic<br />
Lift Technology.<br />
Here, the lower body is covering too much of<br />
the pad. This will also prevent the Pelvic Lift<br />
Pad from lifting your hips into the proper position.<br />
• 13 •
ARM AND LEG POSITIONING<br />
Arms:<br />
Place your arms off to the side, angled away<br />
from Lifter Arms. You can also place your<br />
hands on your chest.<br />
...or...<br />
You can rest your arms behind your head and<br />
out of the way.<br />
Legs:<br />
You can rest your legs on the Ankle Pad which<br />
will make the exercise more comfortable.<br />
...or...<br />
By placing the feet straight up in the air you<br />
can add an extra degree of difficulty.<br />
• 14 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
ASSISTING YOUR EXERCISE.<br />
ASSISTED-REVERSE CRUNCH<br />
Grab the Assist Grips on<br />
both sides of the Thigh Bar.<br />
Slowly pull toward your chest<br />
making sure you use enough effort to<br />
assist but not so much that your upper<br />
body is doing all the work. After all,<br />
this is an abdominal workout.<br />
ASSISTED-OBLIQUE CRUNCH<br />
Grab either Assist Grip (depending on<br />
which Oblique group, left or right side<br />
you want to exercise).<br />
Slowly pull the unit toward<br />
your chest.<br />
Slightly twist the upper body<br />
toward the arm that is assisting. Hold<br />
the contraction and return to the start.<br />
• 15 •
BASIC REVERSE CRUNCH<br />
1.<br />
With your body totally relaxed, start to imagine<br />
pulling from right around your belly button and<br />
lower abs. Focus on contracting your abs.<br />
2.<br />
Pull the Thigh Bar as close to your chest as<br />
possible. Move slowly and deliberately; this will<br />
make the exercise more effective and keep the<br />
<strong>AB</strong> <strong>Re</strong>volutionizer securely in place. Hold the<br />
contraction for one second and then return to<br />
the starting position.<br />
OBLIQUE CRUNCH.<br />
1.<br />
Start lifting from the lower body first and then<br />
start to slowly raise the upper body as you also<br />
slightly twist to one side. Keep your elbows<br />
back and fingers lightly touching the side of<br />
your head.<br />
2.<br />
The goal is for the upper body and lower body<br />
to move toward each other while you contract<br />
your abdominals completely. Keep your shoulder<br />
moving toward the opposite knee. Hold the<br />
contraction for one second. You can do a full<br />
set of repetitions going in the same direction or<br />
alternate between each side.<br />
• 16 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
STRAIGHT LEG REVERSE CRUNCH<br />
1.<br />
With your legs straight up in the air and<br />
knees slightly bent, start to pull your legs<br />
toward your chest.<br />
2.<br />
At the end of the movement hold the<br />
contraction for one second, before returning<br />
to the starting position.<br />
STRAIGHT LEG DOUBLE CRUNCH.<br />
1.<br />
Lift your feet off the Ankle Pad and raise your<br />
legs straight up — keep a slight bend in the<br />
knees at all times. Slowly pull your legs<br />
toward your chest.<br />
2.<br />
Continue to pull from your lower abs<br />
while you use your upper body to reach<br />
toward your toes.<br />
• 17 •
45-DEGREE CRUNCH<br />
1.<br />
Lift your body up so you are resting on your<br />
elbows (it’s more comfortable than<br />
you would think).<br />
2.<br />
Start to pull your knees toward your chest, keeping<br />
your lower back on the ground.<br />
3.<br />
Continue to pull the thighs toward your chest.<br />
Hold contraction for one second and then slowly<br />
release. Do not let the <strong>AB</strong> <strong>Re</strong>volutionizer touch<br />
the ground before beginning your second<br />
repetition. There should be no twisting or upper<br />
body movement in this exercise.<br />
• 18 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
DOUBLE CRUNCH.<br />
1.<br />
With your hands by the side of your head start<br />
to slowly lift the lower body and then start to lift<br />
up with your upper body. Keep looking straight<br />
up to the ceiling and always imagine a large<br />
grapefruit between your chest and chin.<br />
2.<br />
Lift your shoulder blades off the ground if<br />
you can and hold the contraction for one second<br />
at the top of the exercise before releasing.<br />
• 19 •
USING THE OPTIONAL WEIGHT HOLDER<br />
1.<br />
After you build up your abdominal conditioning, you can add standard<br />
weights with a 1-inch diameter hole to your <strong>AB</strong> <strong>Re</strong>volutionizer for additional<br />
resistance. Slip the amount of weight you want onto the Weight Holder<br />
peg. Just adding a couple pounds of weight can make a difference.<br />
2.<br />
When you are not using the Weight Holder you can flip it up out of the way.<br />
3.<br />
You should have the Weight Holder flipped up all the way when storing<br />
under a bed.<br />
• 20 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
ADDITIONAL ACCESSORIES<br />
USING THE OPTIONAL <strong>AB</strong> Bar<br />
The <strong>AB</strong> Bar supports the head and neck to keep you in the proper alignment.<br />
For maximum results we recommend using the <strong>AB</strong> Bar.<br />
1.<br />
2.<br />
The optional <strong>AB</strong> Bar allows stabilizing of the head<br />
and neck to be a little easier.<br />
These are the keys to a successful workout with<br />
the optional <strong>AB</strong> Bar:<br />
• Do not hold the <strong>AB</strong> Bar too tightly.<br />
• Never pull the <strong>AB</strong> Bar with your hands.<br />
Use the <strong>AB</strong> Bar to support the weight<br />
of your head while working out.<br />
•Keep looking upward and always imagine a<br />
large grapefruit between your chest and neck.<br />
You can also use the optional <strong>AB</strong> Bar<br />
for working the Obliques.<br />
Slightly twist your body as you raise up making<br />
sure you lead with the shoulder and follow the<br />
keys for using the <strong>AB</strong> Bar as mentioned above.<br />
USING THE OPTIONAL <strong>AB</strong> Mat<br />
The <strong>AB</strong> Mat is the ideal addition to your <strong>AB</strong> <strong>Re</strong>volutionizer workout, to give<br />
you extra comfort and support.<br />
1.<br />
Simply place your<br />
<strong>AB</strong> <strong>Re</strong>volutionizer<br />
on top of the<br />
optional <strong>AB</strong> Mat<br />
straps.<br />
2.<br />
Pull the straps over<br />
the frame and<br />
snap them into<br />
place.<br />
3.<br />
When you are done this is what<br />
your <strong>AB</strong> Mat should look like.<br />
• 21 •
BURN AWAY THE FAT SYSTEM<br />
BONUS<br />
Welcome to the Burn Away the Fat System!<br />
You’re on your way to trim, tone and sculpted abs.<br />
To maximize your weightloss results we recommend:<br />
1. Drink 8-10 (8 oz) glasses of water daily. (Diet drinks or tea may<br />
be substituted for 1-2 glasses of water a day)<br />
2. Follow the <strong>Re</strong>v It Up Burn It Off video workout 3-5 times a week<br />
to get your heart rate up and burn off that unwanted fat<br />
3. The Burn Away the Fat System Meal Plan has been prepared to<br />
maximize energy performance by reducing your carbohydrate<br />
intake to 50-70 grams a day<br />
4. Use the Ab <strong>Re</strong>v 3-5 minutes a day (If possible, increase reps<br />
each day)<br />
5. NO ALCOHOL during the first 14 days<br />
6. To continue with your excellent results make the Burn Away the<br />
Fat System a part of your everyday life<br />
• 22 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
BURN AWAY THE FAT SYSTEM<br />
BONUS<br />
To Jumpstart You on Your Way to Success!<br />
Choose your foods as recommended in the Meal Plan<br />
Example Meal Plan<br />
Breakfast<br />
Snack<br />
Lunch<br />
Snack<br />
Dinner<br />
Snack<br />
Water Intake<br />
<strong>Re</strong>commended Exercise<br />
1 Protein<br />
1 Fruit or 1 Grain<br />
Choice of any calorie free beverage<br />
1 Protein<br />
1 Protein<br />
1 Vegetable<br />
1 Fruit<br />
2 cups lettuce w/ 1 Tbsp fat free dressing<br />
Choice of any calorie free beverage<br />
1 Protein<br />
1 Protein<br />
1 Vegetable<br />
1 Fruit<br />
2 cups lettuce w/ 1 Tbsp fat free dressing<br />
Choice of any calorie free beverage<br />
1 Protein<br />
<strong>Re</strong>commended<br />
Calories Per Day 1200<br />
8-10 (8oz) glasses of water<br />
5-10 minutes stretching<br />
20 minutes of cardio (<strong>Re</strong>v It Up Burn It Off Video)<br />
(Gradually increase duration)<br />
3-5 minutes Ab <strong>Re</strong>v<br />
(If possible, increase reps each day)<br />
* The information presented in this plan is in no way intended as medical advice. The information should be used<br />
in conjunction with the guidance and care of your physician. Always consult your physician before starting any<br />
weight loss program. This plan should not be used by patients on dialysis or by pregnant or nursing women.<br />
• 23 •
BURN AWAY THE FAT SYSTEM<br />
VEGET<strong>AB</strong>LES<br />
Choose from fresh, frozen (thawed), water packed<br />
(without sugar or fruit juice).<br />
FOOD<br />
SERVING SIZE CALORIES CARBS<br />
Asparagus 1 cup 31 8<br />
Bean Sprouts 1 cup 54 14<br />
Broccoli 1 cup 24 5<br />
Cabbage 1 cup 18 4<br />
Carrots 1/2 cup 24 8<br />
Celery (diced) 1 cup 20 6<br />
Chinese Pea Pods 1 cup 60 11<br />
Cauliflower 1 cup 24 5<br />
Collard Greens 1 cup 12 8<br />
Cucumbers 1 cup 14 3<br />
Jicama 1/2 cup 25 5<br />
Mushroom, raw 2 cups 40 7<br />
Okra 1 cup 32 8<br />
Onion 1/2 cup 30 6<br />
Pepper (red or green) 1 small 19 4<br />
Spinach (raw) 2 cups 40 4<br />
Spinach (cooked) 1 cup 40 7<br />
String Beans (boiled) 1 cup 34 8<br />
Sauerkraut 1 cup 50 10<br />
Tomato 1 small (3 oz) 20 5<br />
Zucchini (Cooked) 1 cup 18 4<br />
MISCELLANEOUS<br />
Choose 1 serving twice per day, with your meals<br />
ITEM<br />
SERVING SIZE CALORIES CARBS<br />
Creamer (powdered) 1 tsp 20 2<br />
Gelatin (diet, sugarfree) 1/2 cup 8 0<br />
Green Onion (tops) 1 tsp 3 0<br />
Horseradish (prepared) 1 tsp 2 1<br />
Jalapeno Pepper 2 small 6 2<br />
Margarine (fat-free) soft spread 1 Tbsp (5 cal max) 5 0<br />
Mustard 1 Tbsp 11 0<br />
Pimento (canned) 1 Tbsp 3 1<br />
Radishes 2 medium 2 1<br />
Vinegar, white (unseasoned) 2 Tbsp 4 2<br />
BEVERAGES<br />
ITEM<br />
Water<br />
Coffee (regular or decaffeinated)<br />
Tea (hot or iced)<br />
Herbal Tea<br />
Diet Soda<br />
Diet Seltzer<br />
Diet Mineral Water<br />
any other calorie free drink<br />
MENU<br />
FRUITS<br />
Choose from fresh, frozen (thawed), water packed<br />
(without sugar or fruit juice).<br />
FOOD<br />
SERVING SIZE CALORIES CARBS<br />
Apple 1 (2 1/2" dia.) 81 17<br />
Applesauce (unsweetened) 1/2 cup 52 14<br />
Apricots (fresh) 2 medium 32 9<br />
(dried) 4 halves 16 9<br />
Banana 1/2 small 60 13<br />
Blackberries 2/3 cup 50 12<br />
Blueberries 2/3 cup 53 14<br />
Boysenberries 2/3 cup 44 11<br />
Cantaloupe 1/4 (6" dia.) 40 11<br />
Cherries 10 50 11<br />
Dates (dried) 2 46 13<br />
Grapefruit (pink or red) 1/2 small 35 10<br />
Grapefruit Juice (pink) 4 oz 46 11<br />
Honeydew Melon 1/6 (6 1/2" dia.) 15 20<br />
Kiwi medium (3 oz) 54 11<br />
Mango 1/2 cup (sliced) 53 14<br />
Nectarine 1/2 cup (sliced) 34 8<br />
Orange 1 small 60 14<br />
Orange Juice (unsweetened) 4 oz 49 12<br />
Papaya 1/2 cup (cubed) 27 7<br />
Peach 1 small 49 10<br />
Pear (bartlett) 1/2 small 30 13<br />
Persimmon 1 117 8<br />
Pineapple 1/2 cup (cubed) 38 10<br />
Raisins 1/2 oz 43 11<br />
Raspberries 2/3 cup 40 10<br />
Rhubarb 1 cup 26 7<br />
Strawberries 1 cup 46 11<br />
Watermelon 1/2 cup (cubed) 25 6<br />
• 24 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
BURN AWAY THE FAT SYSTEM<br />
PLAN<br />
GRAINS<br />
FOOD<br />
SERVING SIZE CALORIES CARBS<br />
Bread (whole wheat) 1 oz 70 15<br />
Cheerios 3/4 cup 83 12<br />
Chex Bran) 3/4 cup 150 30<br />
(Corn) 3/4 cup 77 19<br />
(Rice) 3/4 cup 66 19<br />
(Wheat) 3/4 cup 135 28<br />
Cream of Wheat (<strong>Re</strong>gular) 1/2 cup 120 14<br />
(Quick) 1/2 cup 60 16<br />
(Instant) 1/2 cup 73 14<br />
Cream of Rice (cooked) 1/2 cup 60 14<br />
Crispix 3/4 cup 83 19<br />
Grapenut Flakes 3/4 cup 165 17<br />
Kashi (puffed) 3/4 cup 53 12<br />
Kellogg's 40% (Bran Flakes) 3/4 cup 97 23<br />
Life 3/4 cup 120 24<br />
Malt-o-Meal (plain, cooked) 1/2 cup 61 13<br />
Nutri-Grain (Barley) 3/4 cup 114 26<br />
(Corn) 3/4 cup 120 27<br />
(Rye) 3/4 cup 108 25<br />
(Wheat) 3/4 cup 123 28<br />
Oatmeal (cooked) 1/2 cup 73 12<br />
Post Oat Flakes 3/4 cup 108 21<br />
Post Bran Flakes 3/4 cup 100 23<br />
Product 19 3/4 cup 93 21<br />
Rice Krispies 3/4 cup 72 18<br />
Shredded Wheat 'N Bran 3/4 cup 300 23<br />
Special K 3/4 cup 83 16<br />
Team Flakes 3/4 cup 123 27<br />
Total 3/4 cup 63 17<br />
Wheaties 3/4 cup 83 18<br />
PROTEIN<br />
<strong>Re</strong>move all visible fat on meat and poultry. When cooking,<br />
broil, boil, bbq, microwave, roast or fry in a non-stick pan.<br />
FOOD<br />
SERVING SIZE CALORIES CARBS<br />
Beef Flank 3 1/2 oz 235 0<br />
Beef Sirloin (ground) 7% max fat, extra lean 3 oz 199 0<br />
Beef Round (bottom roasted, lean only) 3 1/2 oz 191 0<br />
Chicken Breast (fresh or frozen) 3 1/2 oz 163 0<br />
Chicken Breast (canned white, water packed) 2 1/2 oz 0<br />
Cold Cuts (97-98% lean/fat free)<br />
Turkey (sliced) 2 1/2 oz 77 0<br />
Roast Beef (sliced) 2 1/2 oz 125 4<br />
Ham (sliced) 11% fat 2 1/2 oz 130 2<br />
Pork Tenderloin (lean) 3 oz 140 0<br />
Turkey (white breast) 3 1/2 oz 156 0<br />
Turkey Breast (ground) 90% lean 4 oz 160 0<br />
Veal (roasted, lean) 3 1/2 oz 162 0<br />
DAIRY<br />
CHEESE (FAT FREE)<br />
Monterey Jack 1 oz 80 0.3<br />
Cheddar Cheese (reduced fat, light) 1 oz 80 0.5<br />
Swiss (reduced fat) 1 oz 90 1.2<br />
American (fat free, single) .75 oz 30 1<br />
Cottage Cheese (lowfat, plain) 4 oz 80 4<br />
Egg (large) 1(50g) 75 1<br />
Egg Whites (no yokes) 2 34 1<br />
Milk (nonfat) 1 cup 90 12<br />
Yogurt (nonfat, plain) 1/2 cup 72 9<br />
VEGETARIAN<br />
Tofu 6 oz 102 2<br />
Garden Burger 1 piece 121 12<br />
Veggie Cutlet or meat substitute 1/3 cup 77 3<br />
SEAFOOD<br />
Catfish 3 1/2 oz 150 0<br />
Cod 3 1/2 oz 103 0<br />
Crab 3 1/2 oz 108 1<br />
Halibut 3 1/2 oz 138 0<br />
Lobster 3 1/2 oz 89 1<br />
Orange Roughy 3 1/2 oz 88 0<br />
Perch 3 1/2 oz 116 0<br />
Salmon 3 1/2 oz 180 0<br />
Scallops 3 1/2 oz 97 2<br />
Sea Bass 3 1/2 oz 122 0<br />
Shark 3 1/2 oz 226 0<br />
Shrimp 3 1/2 oz 52 1<br />
Snapper 3 1/2 oz 127 0<br />
Sole 3 1/2 oz 116 0<br />
Swordfish 3 1/2 oz 153 0<br />
Tuna (white fresh or frozen) 3 1/2 oz 137 0<br />
Tuna (canned white albacore, water-packed) 2 1/2 oz 90 0<br />
• 25 •
<strong>AB</strong> REV 30 DAY MEAL PLANNER<br />
Monday<br />
Tuesday<br />
Wednesday<br />
BREAKFAST<br />
2 egg whites, scrambled<br />
1 slice whole grain bread<br />
1 Tbs fat free margarine<br />
1/2 grapefruit<br />
Protein Shake<br />
Choice of beverage fr. Menu<br />
plan<br />
2 egg white omelette<br />
1 oz fat free cheese<br />
1/2 grapefruit<br />
Choice of beverage fr. Menu<br />
plan<br />
Choice of beverage from<br />
Menu plan<br />
MID DAY SNACK<br />
1 oz fat free cheese<br />
2 egg whites<br />
1/2 cup non-fat yogurt<br />
LUNCH<br />
Chef salad (2 oz turkey<br />
breast, ham, fat free cheese,<br />
1 egg white, 1/2 small<br />
tomato, mixed greens)<br />
2 Tbs balsamic vinaigrette or<br />
any fat free dressing<br />
1 sm orange<br />
choice of beverage fr. Menu<br />
plan<br />
Tuna salad pita (3-6 oz waterpacked<br />
tuna, diced celery, 1<br />
Tbs fat free mayo, 2 slices<br />
tomato, onion, 1/2 whole<br />
wheat pita)<br />
2/3 cup raspberries<br />
Choice of beverage fr. Menu<br />
plan<br />
3 1/2 - 4 oz turkey breast<br />
3/4 cup low fat cottage<br />
cheese<br />
1/4 cantaloupe, cut in chunks<br />
4 whole wheat crackers<br />
1/2 cup sugar-free jello<br />
Choice of beverage fr. Menu<br />
plan<br />
AFTERNOON SNACK**<br />
Low-carb protein bar<br />
Low-carb protein bar<br />
1/2 cup carrot sticks<br />
1/2 low-carb protein bar<br />
DINNER<br />
3 1/2 -6 oz grilled or poached<br />
salmon<br />
1 cup steamed asparagus<br />
Mixed greens and vegetables*<br />
w/ 2 Tbs fat free dressing<br />
Choice of beverage fr. Menu<br />
plan<br />
3 1/2 - 6 oz baked chicken<br />
breast<br />
1 sm roasted pepper (red or<br />
green)<br />
Mixed greens and vegetables*<br />
w/ 2 Tbs fat free dressing<br />
Choice of beverage fr. Menu plan<br />
3-6 oz grilled or broiled<br />
sirloin steak or filet<br />
1/2 broiled tomato<br />
Mixed greens and vegetables*<br />
w/ 2 Tbs fat free dressing<br />
1 cup strawberries<br />
Choice of beverage fr. Menu<br />
plan<br />
DESSERT<br />
2/3 cup fresh blueberries<br />
2/3 cup boysenberries<br />
1/2 cup sugar-free vanilla or<br />
chocolate pudding<br />
WATER INTAKE<br />
8-10 (8oz) glasses of water<br />
8-10 (8oz) glasses of water<br />
8-10 (8oz) glasses of water<br />
* Vegetables include: cucumbers, tomatoes, celery, mushrooms, onions and peppers.<br />
** A low carbohydrate shake can be replaced for a snack.<br />
You are allowed to have 1/2 cup of sugar-free jello after each meal (lunch and dinner).<br />
We recommend taking a multi-vitamin and flax-seed oil daily with breakfast to help eliminate waste.<br />
• 26 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
Protein Shake<br />
Thursday Friday Saturday Sunday<br />
Choice of beverage fr. Menu<br />
plan<br />
3/4 cup whole grain cereal<br />
1/2 cup non fat milk<br />
1 cup fresh strawberries<br />
Egg White Scramble<br />
2 egg whites scrambled<br />
1oz fat free cheese<br />
1/4 cup chopped tomatoes<br />
1/4 cup cooked spinach<br />
Protein Shake<br />
Choice of beverage fr. menu<br />
plan<br />
Choice or beverage fr. Menu<br />
plan<br />
Choice or beverage fr. Menu<br />
plan<br />
1 oz fat-free cheese<br />
2 egg whites<br />
1 cup milk<br />
1/2 cup non-fat yogurt<br />
Turkey Pita (3-4 oz sliced<br />
turkey breast, 2 slices tomato,<br />
1/2 cup shredded lettuce, 1<br />
Tbs mustard, 1/2 whole wheat<br />
pita)<br />
1 sm peach<br />
Choice of beverage fr. Menu<br />
plan<br />
Chopped Chicken Salad (3-4 oz<br />
chopped chicken breast, 1/2<br />
chopped tomato, 1/2 cup<br />
chopped cucumber, 1 oz grated<br />
fat free cheese mixed greens)<br />
2 Tbs balsamic vinaigrette<br />
dressing or any fat free<br />
dressing<br />
1/2 oz raisins<br />
Choice of beverage fr. Menu plan<br />
3-6 oz hamburger (extra lean<br />
ground sirloin)<br />
1 oz fat free cheese<br />
Mixed greens and vegetables*<br />
w/2 Tbs fat free dressing<br />
1 cup strawberries<br />
Choice of beverage fr. Menu<br />
plan<br />
Roast Beef Sandwich (2 1/2 -<br />
4 oz lean roast beef, lettuce,<br />
2 tomato slices, onion slices,<br />
1 Tbs mustard, 1 slice whole<br />
grain bread<br />
1/2 cup pineapple<br />
Choice of beverage fr. Menu<br />
plan<br />
Low-carb protein bar<br />
Low-carb protein bar<br />
1/2 cup celery sticks<br />
1/2 low-carb protein bar<br />
Low-carb protein bar<br />
3 1/2 - 6 oz grilled or poached<br />
fish - choose from Menu plan<br />
1 cup steamed spinach<br />
Mixed greens and vegetables*<br />
w/ 2 Tbs fat free dressing<br />
Choice of beverage fr. Menu<br />
plan<br />
3 1/2 - 6 oz turkey breast<br />
1 cup sauteed zucchini<br />
Mixed greens and vegetables*<br />
w/ 2 Tbs fat free dressing<br />
2/3 cup blueberries<br />
Choice of beverage fr. Menu plan<br />
3 1/2 - 6 oz grilled chicken<br />
1 cup boiled string beans<br />
Mixed greens and vegetables*<br />
w/ 2 Tbs fat free dressing<br />
Choice of beverage fr. Menu<br />
plan<br />
3 1/2 - 6 oz grilled or poached<br />
fish - choose fr. Menu plan<br />
1 cup steamed Chinese pea<br />
pods<br />
Mixed greens and vegetables*<br />
w/ 2 Tbs fat free dressing<br />
Choice of beverage fr. Menu plan<br />
1 cup fresh strawberries w/<br />
sugar substitute<br />
1/2 cup sugar-free vanilla or<br />
chocolate pudding<br />
1/2 sm grapefruit w/ sugar<br />
substitute<br />
1/2 cup applesauce<br />
8-10 (8oz) glasses of water<br />
8-10 (8oz) glasses of water<br />
8-10 (8oz) glasses of water<br />
8-10 (8 oz) glasses of water<br />
• 27 •
TIPS FOR SUCCESS<br />
There are several key habits for weight loss and maintenance. If you would like<br />
to ease into your new lifestyle, start with the first six suggestions. You may be<br />
surprised just how big of an impact a few changes can make!<br />
Plan to succeed with a balanced approach and remember your goal is to create<br />
a program that works for your lifetime!<br />
1. Plan three meals a day plus 2-3 snacks – This is essential for your success! Do not skip<br />
meals. If your energy dips between meals or you feel very hungry plan a very small snack.<br />
2. Protein portion awareness - consider a serving size to be what fits into the palm of your<br />
hand or the size of a deck of cards (4-6 oz). <strong>Re</strong>ad food labels when available and adhere to the<br />
serving size. Eat just one serving size of everything on your plate. Don’t feel compelled to eat<br />
every last morsel.<br />
3. Eat slowly and savor every bite.<br />
4. Water – Drink 8-10 (8oz) glasses of purified water a day; more if you are overweight or active.<br />
Stay hydrated, it’s important for your overall health and you will be less likely to mistake thirst for<br />
hunger.<br />
5. Move more – Take the stairs, walk instead of drive, take a short walk or stretch during break<br />
time, garden, etc; throughout the day work toward adding at least 30 minutes of additional movement<br />
in your day.<br />
6. Keep a food journal – Enter everything you eat and drink and note how you feel before, during,<br />
and after. Keeping a food journal has been found to be very effective while losing as well as<br />
maintaining weight loss. It is very important to note your emotions. Detecting and correcting emotional<br />
eating patterns can be a very effective tool in weight control.<br />
7. Exercise regime- Commit to workout three to five times a week for 30 to 45 minutes, by<br />
using our “<strong>Re</strong>v it Up, Burn it Off” Exercise Video and the <strong>AB</strong> <strong>Re</strong>volutionizer, or join a fitness class.<br />
8. Take five - Take at least five minutes a day to relax and breathe.<br />
9. Weigh in and take your measurements – Everyday weigh in and record your weight, and<br />
once a week take measurements of your chest, waist, hip, thigh, and bicep (upper arm). Watch<br />
those inches burn off!<br />
• 28 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
DINING OUT<br />
What fun! Who doesn’t savor gathering with family or friends to share a delicious<br />
meal and be waited on! Believe it or not the health conscious enjoy dining out as<br />
much as anyone. Here’s where knowing portion size and having a general idea of<br />
fat and calorie count will really ease your mind.<br />
HERE ARE A FEW TIPS<br />
1. If you are dining later then your regular mealtime, eat a light protein<br />
snack (ie protein bar, sugar free jello or hot-chocolate). Even if you are<br />
not, a light snack will help to curb your appetite. Never go out to eat ravenously<br />
hungry.<br />
2. Many restaurants are publishing their menus on the internet and in<br />
local yellow pages, so try to get a sneak peak.<br />
3. <strong>Re</strong>member the palm of your hand or a deck of cards (4-6 oz) as a<br />
serving size guide. If you are in a restaurant that serves large portions try<br />
to share an order. If that’s not possible, as soon as your food is served<br />
ask the waiter for a “to go” container, separate your single serving and<br />
place the rest in the container.<br />
4. If you have labored over the menu and nothing suits your needs ask to<br />
modify a dish so it will fit your requirements, most restaurants will<br />
accommdate you.<br />
• 29 •
QUICK TIP REFERENCE GUIDE<br />
1. Benefits of Weight Loss<br />
A. You will look and feel better.<br />
B. You will reduce your chances of getting Type 2 Diabetes, some kinds of Cancer, osteoarthritis, and<br />
heart disease.<br />
C. You will sleep better by putting less stress on your digestive system.<br />
D. You will be more active and involved in your daily life.<br />
E. You will be setting an example for your kids and you will be inspirational to others also trying to<br />
lose weight.<br />
2. Quick weight loss tips<br />
A. Skip desserts or limit to no more than once a week. Desert alternatives: 1/2 grapefruit with sugar<br />
substitute; sugar-free jello; chocolate or vanilla pudding; whole unsalted almonds<br />
B. Stop eating refined sugar of any kind, especially sucrose and white sugar (read labels). Sugar<br />
spikes the blood sugar, which can make insulin levels out of control and create the binge cycle.<br />
C. Eat more slowly and chew your food more. This will give your brain, which needs 20 minutes to<br />
register you are full, more time to regulate your eating.<br />
D. Eat smaller meals; limit your portion size to no more than your palm.<br />
E. <strong>Re</strong>duce all carbohydrates, except fruits and vegetables, especially simple ones like bread, cakes, cookies,<br />
candy, ice cream and pasta.<br />
F. Eat a healthy breakfast. This will help prevent over eating later in the day.<br />
G. Drink 8-10 (8oz) glasses of water daily.<br />
3. Tips on Maintaining a Low Fat Diet<br />
A. Buy a vegetable cooking spray canister and fill it up with olive oil. Spray your food instead of<br />
dipping your food in butter and olive oil.<br />
B. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.<br />
C. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast,<br />
turkey breast and lean roast beef are fine. Stay away from bologna and salami. Buy tuna<br />
packed in water instead of oil.<br />
D. <strong>Re</strong>move the skin from poultry and lightly spray olive oil before cooking.<br />
• 30 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
E. Stay clear of bottled salad dressing — experiment with your own healthy recipes and apply<br />
with a fork instead of a spoon.<br />
F. Avoid granola, donuts, and croissants for breakfast.<br />
4. Fighting Cravings<br />
A. Cravings come and go. Let time pass if possible.<br />
B. Distinguish if this is true hunger, blood sugar related, or emotional. Eat something healthy like a<br />
piece of fruit and some nuts to take the edge off if it’s hunger. We are at our most vulnerable<br />
when we are hungry so have a small snack before you decide that you need to indulge. If it’s<br />
emotional try to relax, take deep breaths and find a quiet space where you can be with your<br />
thoughts. Phone a friend!<br />
C. Make a commitment that having a good time doesn’t mean necessarily eating everything in<br />
sight. Most unhealthy eating comes from habit, circumstances and reactive behavior. Take the<br />
time to quiet yourself, center yourself and slow down.<br />
D. Limit your intake of stimulants like alcohol, cigarettes, coffee and caffeinated drinks. Take a<br />
walk or do some sort of exercise like “<strong>Re</strong>v it Up, Burn it Off” VHS and the <strong>AB</strong> <strong>Re</strong>volutionizer.<br />
E. Drink plenty of water throughout the day so that you don’t confuse hunger with thirst.<br />
F. Brush your teeth or gargle with mouthwash. Taking a bad taste out of your mouth will also<br />
reduce the need to snack on those forbidden foods!<br />
5. Keeping the Weight Off<br />
A. One out of twenty people will keep the weight off after going on a diet. Make this program a<br />
lifestyle shift and a lifelong commitment instead of a temporary diet.<br />
B. <strong>Re</strong>member that carbohydrates do matter. Be conscious of how many carbohydrate grams you<br />
eat everyday and maintain a number.<br />
C. Gradual weight loss is better and healthier. You didn’t get heavy overnight, so why should you<br />
attempt to be thin overnight. Slow and steady wins the race.<br />
D. You don’t have to join a diet program to lose weight but try to spend time with positive, supportive<br />
people who will encourage you to stay on course.<br />
E. Keep it simple. Losing weight is the most elementary formula. Fewer carbs in increases<br />
weigh loss. Follow our “Burn the Fat” eating plan.<br />
• 31 •
QUICK TIP REFERENCE GUIDE (continued)<br />
6. Basics of Nutrition<br />
A. Protein is essential for the growth and repair of body tissues and all vital functions. It is also<br />
very effective in both satisfying our hunger and keeping our blood sugar stable. Protein is found<br />
in all kinds of food but only complete protein can be found in meats, cheese, eggs, fish, chicken<br />
and some select grains.<br />
B. Carbohydrates from fruits, vegetables, and grains should give you the bulk of your calories. For<br />
optimal health, get your grains intact from foods such as whole wheat bread, brown rice, whole<br />
grain pasta, and other grains like quinoa, whole wheat, and bulgar.<br />
C. Fats also serve many important functions in the body and are absolutely essential for our brains,<br />
nervous system and vital organs to function properly. Fats are also required for energy. They<br />
will stabilize your blood sugar and help control your appetite. There are basically two kinds of<br />
fats, saturated and unsaturated. Meat, poultry, eggs, cheese and milk products are all high in<br />
saturated animal fats. Avocados, nuts, flaxseeds, soybean, sunflower and olive oils are sources<br />
of healthy unsaturated fat. Fish oils and flaxseeds are also unsaturated and provide the important<br />
omega 3’s and 6’s.<br />
• 32 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
DO’S & DON’TS<br />
DO’S<br />
Do: take the time to be silent for a moment before you eat. This will help bring you back in touch<br />
with the experience and enjoyment of eating.<br />
Do: stop eating when you are getting close to full. <strong>Re</strong>member it takes a good 20 minutes for the<br />
brain to register you have had enough to eat.<br />
Do: eat smaller meals and chew your food well.<br />
Do: drink 8-10 (8oz) glasses of spring, filtered or bottled water.<br />
Do: eat a little protein at every meal. Lean healthy choices like turkey and chicken.<br />
Do: eat mostly unsaturated fats like olive oil, nuts, and avocado, flaxseeds and fish oils.<br />
Do: eat your food as close to it’s natural state as possible. Try to eat at least a third of your diet<br />
with raw fruits and veggies.<br />
DON’TS<br />
Don’t: eat food when you are upset or rushed. The tendency will be to eat the wrong foods and to<br />
eat too much and too quickly.<br />
Don’t: eat out of obligation, make sure you truly have some hunger and that you are choosing to<br />
eat for the right reasons.<br />
Don’t: skip breakfast or allow more than 4 hours to pass without eating something.<br />
Don’t: drink sodas or undiluted juices unless they are diet; both are loaded with sugar.<br />
Don’t: eat a lot of simple carbohydrates like white bread and pasta; stick with complex carbohydrates<br />
like fruits and veggies.<br />
Don’t: eat too much saturated fat that comes from cheese, red meat, pork and lamb.<br />
• 33 •
TO MAINTAIN YOUR WEIGHT LOSS<br />
1. Your level of motivation is an important contributor to your success; the more<br />
enthused you are the more likely you are to achieve your goal.<br />
2. Maintain a support system - stay connected with people who appreciate what<br />
you’ve accomplished.<br />
3. Continue making exercise a part of your everyday life. <strong>Inc</strong>rease your level of<br />
activity gradually; exercise at least 10 minutes more a day.<br />
4. Continue weighing yourself everyday.<br />
5. Continue eating 3 meals a day plus 2-3 snacks, never skip meals. To avoid a<br />
snack attack, have a protein snack and large glass of water, keep protein snacks<br />
handy.<br />
AFTER 8 weeks:<br />
• <strong>Inc</strong>rease quantities of protein, at each meal, to 6-8 oz for two weeks<br />
• <strong>Inc</strong>rease vegetables to 2 cups at each meal for 2 weeks<br />
• <strong>Inc</strong>rease fruit to 1 cup at each meal for 2 weeks<br />
6. Continue drinking 8-10 (8oz) glasses of water everyday.<br />
7. Continue taking vitamin and mineral supplements everyday so your body can<br />
operate at its peak performance.<br />
8. Continue to watch your caffeine and alcohol consumption - alcohol contains<br />
empty calories.<br />
9. Avoid grocery shopping when you’re feeling stressed or hungry.<br />
10.Choose fresh when buying fruits and vegetables.<br />
• 34 •<br />
<strong>AB</strong> REVOLUTIONIZER OWNER’S <strong>MANUAL</strong>
• 35 •
Distributed by:<br />
THANE DIRECT INC<br />
TORONTO, ON, CANADA<br />
www.thane.ca