THE FITNESS BUDDY® USERS MANUAL AND HOW A BIO-SCIENCE EXERCISE PLAN IS MADE
   

A short message from World Chanpion and Coach Steven R. Zeigman WPS, AAT (retired)

"Hello! There's so much I want to say, but I have to keep it short. First off, thank you for your trust and business.

Believe me, The Fitness Buddy will always satisfy you! I personally supervised it's design, to deliever the highest standard of Bio-science exercise planning in the world. I compelled everyone involved to raise the bar, with passion and desire, over many years of development, and field testing. I demanded, The Fitness Buddy planning match the proven research rules, guidelines, and formulas, exactly to the published material...no exceptions.

The Fitness Buddy has been planning an entire college sports program, rehab center, gym, and over 1,000 private people like you since 2003, with success at all levels. There was even a preliminary college study done varifying The Fitness Buddy itself. I did this to assure your success, and empower you to raise your results, way above the normal hype and tall tale results, that drive most Fitness products. Try to remember you didn't buy software, you bought a scientific exercise planning tool. THE PRODUCT'S YOUR PLAN! YOUR RESULTS THE REWARD!

I am a former World Olympic Weightlifting Champion and record holder. I assure you, with The Fitness Buddy you can make the best planning in the world, right for me, as well as yourself, no matter what your gender, age, fitness level, equipment, exercise, or experience. Because there's PhD exercise planning intelligence inside The Fitness Buddy, when you use it, you plan as good as any PhD Olympic Coaching expert. THAT'S YOUR POWER...NOW USE IT!"

support@biofitness.com or call 954-968-3195

Step 1. Open The Fitness Buddy and Enter your General Information. (There are no demo screens displayed.)  

  • Name
  • Birthdate
  • Bodyweight
  • Starting Date
  • Total Years of on and off exercise experience
  • Months of Experience (how many months have you been currently exercising without a layoff?
    • NOTE: Months of Exeperience is a very important piece of information, since it ties into the amount of days per week you need to exercises, and your progress rates. The Fitness Buddy is all about planning to optimize your progress, The Fitness Buddy is designed exclusively for results, and not maintainance. It takes an 18 year old beginner to Olympic levels, in 5 years, if it's in their genetics. The Fitness Buddy takes anyone, any age, to their potential in the shortest time science allows.
  • Your Months of Progress is the most IMPORTANT IFORMATION you need, to decide what Months of Experience to enter.

  • As example, if you've been working out for 12 months, but have made little progress in the last 7 months, then your actual months of experience is 5 months.
  • If you've never exercised before enter 0. (3 days per week)
  • If you've been off for 12 months or more enter 1 or 2. (3 days per week)
  • If you've been off between 6 to 12 months enter 2 or 3. (3 days per week)
  • If you've been off between 3 to 5 months enter 3 or 4. (3 days per week)
  • If you've been off less than 3 months just enter how many steady months you were exercising with progress, prior to taking off
  • After 6 months experience your weekly days will move from 3 to 4 to 5 to 6 for the additional exercise you need to continue progress without over-training.


  • Select your Objective, Body Build or Sports. (Body Build for size and Sports for power use different planning styles for results.) (See Planning Notes )

    • Step 2. Select your Equipment or Sport  


    Step 3.  Pick your Exercises (Demonstrations available)

  • You can Click the Arrow key to move the Recommended Routine from the right side into your plan.
  • You can click the Arrow keys to move individual exercises from the left side back and forth and Build Your Own Routine.
  • All exercises will automatically sequence in the right order for maximum effiencency.
  • Exercises are organized from largest muscle groups to smallest in Body Building.
  • Exercises are organized from fastest to slowest movements in Sports.

    • Step 4.  Enter your Personal Capacities (Strength Testing available)

  • Test yourself to find your current capacity in each exercise movement of your Routine.
  • To make pre-planned progress you need to know your starting point.
  • After entering your capacity data your 28 day plan will automatically be computed, adjusted and balanced, with your optimum progress built-in.
  • The amount of exercise days, sets, reps, and weights, will be calculated to fit your capacities, months of experience, and equipment.

    • Step 5.  Review your Information and Results at the Routine Screen (Current Maximum, Months of Experience, and New Maximum)

  • The Routine Sscreen is your primary control once your initial Routine is set up.
  • From the Routine Screen you can double click any exercise to make adjustments and changes month to month
  • You can change your capacity information
  • You can change your equipment specification. (Minimum Weight is what your equipment begins at) (Minimum Increment is what the equipment goes up by)
  • You can delete, add, or mix exercises and equipment Brands.
  • Click Profile and you can add Months of Experience, change the Starting Date, and exercise Objective.


    • Step 6.  Adjust and Customize your Routine if needed (Workout Days and Equipment)

  • Double Click each exercise and then click Exercise Schedule.
  • You can Click and change the radio buttons to customize your Days and Exercises. (this is not recommended since your plan and results are already opimized, by using proven science. Any changes can only lower results, not improve them.)
  • You can adjust the plan to fit many popular non science styles, such as the one body area once per week style, etc.
  • This is not recommended, since it is proven that muscle responds better to multiple balanced stimulations over a week, rather than one massive over-training day, followed by a week needed for recovery. (See Planning Notes )


    • Step 7. & 8.   Review, print and follow your Workout Plan (Current Maximum to New Maximum)

       
    PLANNING NOTES

  • Body Building and Sports use the same formulas for planning but the rules are different between the two objectives. Body Building uses a higher Volume and lower Intensity (less weight - more reps for muscle size optimizations). Sports uses a lower Volume and higher Intensity (more weight - less reps for muscle power optimization)

  • A Bio-science exercise plan uses the Periodization method, to balance heavy, medium, and light exercise loads (total weight done in each exercise added up).

  • The daily and weekly exercise loads increase from an Unload Week (reduced total % for recovery), to a Reload Week (total % back up to the previous month high), to an Overload Week (% of increase above the previous best), ending with an Adaptation Week (% of increase above the previous weeks gain)

  • By computing this improvement into balance, the % of increase from the beginning of the month to the end of the month, creates a dependable predetermined result. (a 2,000 lb. total exercise load start going up to a 2,200 lb. end = a 10% for sure increase in results)

  • The Bio-science is the safe packing of as much of a % of increase into each month as possible. This requires high speed computer modeling to compare all the weights, reps and sets possible to find the match that's closest to the ideal when it is made to fit the equipment limitations.

  • As your results go up it is because your total exercise load went up, and at appropriate times it is necessary to spread your exercise load out over more sets, and then more days, so your body can succeed in making futher results, without over or under training.

  • Exercising with a plan made using Bio-science eliminates the hit and miss, and the over workout, that is what most people are used to doing.

  • Your results are optimized because there is no wasted time and effort. Everything you do is exactly as much as should be done for maximum results, and no more is necessary.

  • There is no reason for body area exercise redundancy (doing multiple exercises for the same area.) A single exercise for each body area is complete in itself. This saves time, wear, and tear on your body. It enables you to do the same as you're doing now, in less time, or more than you're doing now, in the same time.

  • When the planning is made right each muscle involved in an exercise movement is recieving all the exercise it needs. So it is recommended that you pick only one exercise for each area, for a total of no more than 8 exercises if Body Building, or 6 if Sports training. As example, multi joint / muscle exercises such as Bench Press eliminate the need for separate Triceps and shoulder excercises, since the Triceps and Deltoids are used in doing the Bench Press.

  • You'll comfortably be able to exercise your whole body 3 times per week or more. That in itself, is 3 times more improvement then 1 time per week can make.
    • FINAL INFORMATION

    The plan The Fitness Buddy prepares for you may at times look different then anything you've seen before. That's because The Fitness Buddy is using actual science as researched. It's not making an interpretation of the science, the way a person has to, in order to do the planning math.

    A computer can calculate and model thousands of weight to repetition combinations, in micro seconds, refining the results until they conform to the proven logic and rules of exercise science, and then balancing them to fit your equipment. So if sometimes you see a set where the repetitions are more than the set before it's okay. This is actually the best fit for what you can and need to do that day.

    The Fitness Buddy guides you to better results, because it doesn't have to compromise the science of exercise planning, like the 3 to 4 sets of 10 to 15 reps, with any weight plans do, or the pyramid plans do, or the one body part per day, per week plans do. The Fitness Buddy doesn't have to guess! The Fitness Buddy plans exactly what you need to do, to match exactly what you can do, and it does it for a month in advance, with your optimum results built-in.
  • MORE KNOWLEDGE IS AVAILABLE

  • BIOFITNESS WORKOUT PLANNING CERTIFICATION IS AVAILABLE

  • BODY FAT TESTING IS AVAILABLE

  • AEROBIC PLANNING IS AVAILABLE

  • STRENGTH TESTING IS AVAILABLE

  • DEMONSTRATIONS ARE AVAILABLE


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