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