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User Manual

  1. 1. USER GUIDE featuring John Abdo’s 5-DAY ROTATIONAL FITNESS PLAN NexSport LLC ©2007
  2. 2. SAFETY WARNING The Belly Buddy is a scientifically designed exercise device which, when used properly and safely, will condition and strengthen the body and promote overall health. However, if the Belly Buddy is used incorrectly and not in accord with the instructions contained in this manual and in the accompanying DVD, such misuse may result in personal injury. Therefore, we strongly recommend that you take the following steps before attempting to use the Belly Buddy unit. First, consult with a licensed medical doctor, receive a complete physical examination, and obtain your doctor’s approval before attempting to use the Belly Buddy. To assist your doctor in evaluating your ability to use the Belly Buddy safely, provide your doctor with all of the program materials that explain the proper use of the Belly Buddy. Second, view the DVD completely, read this manual thoroughly, and review all other materials shipped to you in the original packaging before attempting any part of this program to ensure proper and safe use of the Belly Buddy. Your use of the Belly Buddy is at your own risk. Always use your best judgment and follow the instructions explicitly when using any part of the Belly Buddy program. Stop your use immediately if you feel any symptoms of discomfort, including, but not limited to, pain, lightheadedness, dizziness, or nausea. Some exercises may require you to make movements that you are not conditioned to make or assume body positions that you are not capable of assuming. We strongly recommend that you avoid all such movements and positions that are beyond your physical abilities. Some exercises require speed or quick movement for optimum conditioning benefit. We strongly recommend that you refrain from such movements if they are beyond your ability or else perform them slowly until you become accustomed to the movements. If you discontinue the Belly Buddy program for a significant period of time, we strongly recommend that you consult with a licensed medical doctor, receive a complete medical examination, and obtain your doctor’s approval before attempting to resume use of the Belly Buddy unit. In addition, we strongly recommend the following specific precautions: 1. All exercises in the Belly Buddy program require balance. Some exercises require you to lean forward, rearward, or to the right or left from a sitting position. Therefore, please secure yourself in a stable chair to prevent loss of balance. If you have poor balance, use a stable chair with armrests, even if it prevents you from performing all of the movements in the Belly Buddy program. 2. Always keep a firm grip on the handlebars. Never release the handlebars when the Belly Buddy is in a flexed position to avoid a snapping back effect. Always allow the Belly Buddy to return to an unflexed resting position before releasing the handlebars. 3. Never stand on or place your entire body weight on the Belly Buddy. 4. Do not wear jewelry, excessively loose clothing, belts, or belt buckles when using the Belly Buddy. 5. Never drop, toss, or throw the Belly Buddy; do not lean or rest heavy objects against the Belly Buddy; do not poke the Belly Buddy with sharp objects. Inspect the Belly Buddy regularly to ensure that parts are not loose or broken. 6. Do not expose the Belly Buddy to direct sunlight, extremes of hot or cold temperature, or outdoor weather conditions. 7. Use of the Belly Buddy by children and minors is not recommended. Do not allow minors to use the Belly Buddy as a toy or without adult supervision. 8. Refrain from obtaining any Belly Buddy components from a third party source because such components must be regarded as unsafe. Use only the components that arrived in the original packaging or contact us directly for new or replacement parts. NEXSPORT LLC AND ITS ASSOCIATES MAKES NO WARRANTY, EITHER EXPRESS OR IMPLIED, REGARDING THE BELLY BUDDY PROGRAM OR YOUR RESULTS OF YOUR USE OF THE PROGRAM. ALL SUCH WARRANTIES (INCLUDING, WITHOUT LIMITATION, THE IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE) ARE HEREBY DISCLAIMED. YOU UNDERSTAND AND ACKNOWLEDGE THAT YOUR USES OF THE BELLY BUDDY AND ANY AND ALL PARTS OF THE BELLY BUDDY PROGRAM ARE COMPLETELY AT YOUR OWN RISK. NEXSPORT LLC ASSUMES NO RESPONSIBILITY FOR ANY ACTION YOU TAKE OR FAIL TO TAKE IN YOUR USE OF THE BELLY BUDDY PROGRAM. NEXSTEP LLC IS NOT RESPONSIBLE FOR ANY PERSONAL INJURY OR LOSS OR DAMAGE TO PROPERTY OF ANY SORT THAT RESULTS FROM YOUR USE OF ANY OR ALL PARTS OF THE BELLY BUDDY PROGRAM. Visit for updates on safety, instruction, motivational tips, and merchandise, or to write us with questions. No part of this program may be reproduced, copied, duplicated, reverse-engineered, sold, distributed, or republished without explicit advance written permission from NexSport LLC. JABBS™, John Abdo’s Belly Buddy System™ and Belly Buddy are registered Trademarks The Belly Buddy is patent-pending Invented by John Abdo All Rights Reserved ©2007 NexSport LLC
  4. 4. C O N G R AT U L AT I O N S Welcome to John Abdo’s Belly Buddy team brought to you by NexSport LLC. The Belly Buddy system you now own was specifically designed to assist you in becoming a leaner, healthier, happier and more successful person in the fastest easiest way possible. With more than 35 years experience in the health and fitness industry helping millions of people around the world and earning Hall of Fame status, I have integrated lifelong experiences of exercise, fat reduction and human performance into the easy-to-follow Belly Buddy system. Your Belly Buddy System is incredible. It’s built to last because of its compact durable design. With its revolutionary Easy Resistance Factor™ the Belly Buddy is up to 25 times less stressful on your muscles and joints compared to conventional abdominal exercises, allowing you to stay consistent with your Belly Buddy lifestyle. In addition to the revolutionary Belly Buddy, you will have “structured” exercise sessions and, unlike anywhere else, you’ll also have “play” sessions that allow you to just have fun, stay active and always improve your body. Your Belly Buddy System provides you with all the tools to keep you motivated and ever-improving. I am proud to have this opportunity to assist you in realizing your goals and personally congratulate you on making the commitment to becoming a leaner, healthier person and for confiding in John Abdo’s Belly Buddy System. Let’s get started! 1
  5. 5. VERIFY SHIPMENT CONTENTS Your Belly Buddy was packaged containing the following items. If any of these are missing from your shipment, please contact NexSport LLC customer service immediately. 1. Belly Buddy 5. Do N.O.T. DietTM Success Guide 2. Handlebar 6. Meal Wheel 3. Power Plus* 7. Belly Buddy Carry Bag 4. DVD Workout Vol. 1 8. User Guide * The Power Plus may already be pre-attached to the Belly Buddy for your convenience. L E T ’ S G E T S TA R T E D Before you embark on the transformation of YOU, you must read, learn and apply several guidelines to maximize and speed your results, and to ensure safety. Here are a few rules to follow as you must always use your wise judgment when performing any exercise or consuming any nutritional or weight loss product. Your Belly Buddy’s state-of-the-art design requires no tools or assembly. Simply slide the Handlebar onto your Belly Buddy until you hear it “snap” into place and it is ready to use. Always re-check your Belly Buddy prior to each use, and during long sessions, to make certain the handlebar is securely in place. 2
  6. 6. Built-in belly buttons inform you of proper muscle contraction or range of motion, and pop out when you have contracted (or flexed) muscles far enough to merit a completed range of motion. Simply squeeze Belly Buddy until the belly buttons fully pop out to ensure you are exercising correctly. Besides knowing when reps are completed, a counter is provided to count the number of reps completed. Read and record the totals displayed on the counter, then re-set for subsequent workouts. A Power Plus attachment is provided to increase the resistance of your Belly Buddy. In most cases, the factory has already attached the Power Plus to your Belly Buddy for added convenience. If you choose to remove the Power Plus, simply insert thumb under the top of the Power Plus and pull. To re- insert, snap the Power Plus attachment back into place. U S I N G B E L LY B U D D Y Use your Belly Buddy on any sitting or lying surface. Select a favorite location including a chair, couch or even the edge of your bed. Choose any seating surface you feel comfortable and secure in; each surface will offer a different experience. Also note, when using your Belly Buddy some advanced movements require you to recline your upper body and assume a prone position. The Belly Buddy allows you to decide where and how often you want to target your upper and lower abdominals, obliques and hips, even your legs. The Multi-Directional Training™ feature allows you to exercise all of your midsection muscles, hips, legs and back with multiple positions that are exclusive and unique to the patent-pending design. Belly Buddy is easy to use and it’s so much fun. Just watch one of the DVD routines, website workouts or crank up your music and get creative to perform your own motions to target your muscles and always burn fat. Like any great tool, the Belly Buddy comes with effective yet simple exercises and workouts that are easy to learn and fun to do. Included is Belly Buddy DVD Workout Volume 1 with three routines that work your cardiovascular system and muscles in very powerful ways. The Abs In a Hurry™, Core Aerobics™ and the No Excuses Workout™ routines are part of the Belly Buddy System providing extra benefits with enormous fat burning abilities. 3
  7. 7. Also included is John Abdo’s Do N.O.T. Diet Success Guide, an integral part of your Belly Buddy system, plus a handy Meal Wheel with basic nutritional information. Always be wise in your selection and consumption of foods. Your body must be fed nutritious foods to enable your metabolism to burn fat and rebuild your muscles, nerves, bones and organs. You should also supplement your Belly Buddy routines with activities such as walking, biking, playing golf, other athletic games and taking aerobics classes. Finally, to keep you motivated and ever-improving a wealth of customer support is available at Your Belly Buddy online community membership is free and includes streaming video, audio seminars, blogs, message boards, information on new products and special offers. For access, click the members-only area on the home page then enter access code BBTV. Keep in mind the Belly Buddy is an engineering breakthrough in anatomical and fitness technology. This revolutionary system allows you to strengthen and trim your entire waistline and strengthen your abdominals, obliques, hips and legs like never before. In fact, at times you won’t even feel like you are exercising. But don’t let the enjoyment fool you as the motive was to produce a system easy enough to allow you to actually do it, do it again and keep on doing it, accumulating results week after week! F L E X I B I L I T Y & WA R M - U P A flexibility or warm-up program is an important aspect of all fitness and body development routines. Typically, warm-up routines comprise various mobility movements to condition the body to move more freely during activity. When you become more flexible you will realize better performance in your sports and exercise routines as your muscles, bones and joints improve their ability to perform. Before using your Belly Buddy spend some time warming up to allow you to become more flexible, enhance performance-ability, ensure safety and speed post-workout recuperation. Also, determine your current fitness status so you can start and then make progress at the appropriate level: Beginner: beginners to exercise or those coming off a long layoff Intermediate: those who are in average to good condition Advanced: those who are in good to great condition The Belly Buddy’s instructional sessions include both a warm-up and a cool-down period and are designed to enable you to quickly, enjoyably and safely reach your goals. Breathe slowly and rhythmically and be sure not to hold your breath. 4
  8. 8. 1. T O R S O T W I S T S Place feet slightly wider than shoulder-width apart. Fix eyes on an object in front of you. Hold torso upright by lifting chest then lift both arms bending them at the elbows. While keeping your focal point, slowly pivot or twist your midsection as far as you can to the right then, using smooth motions, then rotate in the opposite direction as far to the left as you can. Make smooth movements twisting from side to side. Loosens up stiff muscles, tendons and ligaments in the torso, abdominal region, the obliques, back and the spinal column. Perform as long as you like, 30 seconds minimum. 2. S I D E L E A N S Place feet slightly wider than shoulder-width apart. Fix eyes on an object in front of you. Hold torso upright by lifting chest then lean to your right as far your flexibility will permit keeping both feet firmly planted on the floor for balance. Reach your farthest most comfortable lean without any jerking motions then do the same on the opposite side. Move as smoothly as possible as you lean from side to side. Loosens up stiff muscles, tendons and ligaments to the obliques, mid-to-lower back and spinal column, and the entire abdominal region. Perform as long as you like, 30 seconds minimum. 3. A R M C I R C L E S Place feet slightly wider than shoulder-width apart. Fix eyes on an object in front of you. Hold torso upright by lifting chest allowing both arms to freely hang to each side. Slowly lift your arms in front of you keeping your elbows rigid if possible, and make large circles with both your arms. Perform 5-10 circles in one direction then reverse directions and perform 5-10 more circles. Always perform this motion slowly and smoothly. Increases the flexibility to shoulders, chest, upper back, neck and arms. 5
  9. 9. 4. S Q U A T S Place feet slightly wider than shoulder-width apart. Fix eyes on an object in front of you. Hold chest upright to obtain an erect back posture then bend slowly at the knees allowing your body to lower downward. Squat down only as far as you feel comfortable, or until your heels begin to rise above the floor. Use arms for balance by moving them in front of you if necessary. Squat down slowly and never bounce up. Perform as many squats as you feel comfortable with; 5-10 is preferred. Develops body balance and control while strengthening muscles of thighs, hips, hamstrings, calves and ankles. 5. F O R W A R D L E A N While seated on a bench or chair obtain a firm shoulder-width foot stance on the floor. Lift chest so your back is upright and your spine is erect then bend forward at the waist to lean your chest forward and downward as far as you feel comfortable. Hold the deepest, most comfortable forward position for 3-5 seconds before slowly returning to an upright position. Do not bounce. Move slowly as this may make you a little dizzy due to the lowering-then lifting of the head. Perform 3-10 forward leans. Great for conditioning the mid-to-lower back and spinal column, the buttocks and hamstrings. B E L LY B U D D Y TA R G E T Z O N E S The Belly Buddy works your entire abdominal core anatomy. Upper, lower and oblique ab muscles are strengthened and tightened. Arms, back, hips and legs are also targeted. UPPER LOWER OBLIQUES HIPS UPPER LEGS 6
  10. 10. B E L LY B U D D Y E X E R C I S E S Here are a few of the basic motions you can perform with your Belly Buddy. However, it is with “multi-directional” capabilities you will soon realize your Belly Buddy is extremely versatile and always challenging. Please refer to the enclosed DVD routines as well as the website for additional exercises, technical instruction and safety information. Using your Belly Buddy is as easy as 1-2-3, or L-F-T. You simply lift, flex and twist. KNEE RAISES - Lift BEGINNER - 10 per leg Works lower to middle abdominals, hip INTERMEDIATE - 20 per leg and pelvic flexion. Target isolation to ADVANCED - 20+ the lower abs, hips and upper thighs. Sitting upright with the Belly Slowly lift your right leg Repeat on left side. Buddy positioned on the top by contracting your lower of your legs as shown, lean abdominal muscles, hips and slightly rearward to recline thighs. When you see the your upper body and torso. popper “pop” out hold knee up for 2 seconds before returning to starting position. DYNAMIC AIR RESISTANCE TECHNOLOGY™ Enjoy resistance without heavy steel plates, barbells or cables; the air chamber delivers pressurized resistance for dynamic tension & results EASY RESISTANCE FACTOR™ Belly Buddy provides repetitive resistance without straining muscles, tendons and joints, helping to prevent exercise burnout MULTI DIRECTIONAL TECHNOLOGY™ Exclusive MDT Technology for combination motions that increase benefit & reduce workout time 7
  11. 11. GOOD MORNINGS - Flex Abdominal flexion: core development BEGINNER - 12 reps INTERMEDIATE - 20 reps to the upper and middle abdominals. ADVANCED - 20+ Sitting upright with the Belly When 2 seconds are up, Buddy positioned on your slowly return to the starting lap as shown, contract your position and repeat. Never upper and middle abdominal allow your arms to press muscles to lower your chest the Belly Buddy downward toward your knees. Squeeze or allow the weight of your your abs until you hear or upper body to just compress see the popper “pop” out the unit. Rather, you must then pause for a count of 2 contract your muscles to gain maintaining a flexion to your full benefit. abdominals. STREET BRAWL - Twist Abdominal flexion: core development BEGINNER - 20 reps INTERMEDIATE - 36 reps to the obliques and middle abdominals. ADVANCED - 36+ Sitting upright with the Belly Wait until you hear or see the Repeat the pivot toward Buddy positioned on your lap popper “pop” out then start the right knee. Alternate as shown, flex your upper and to twist or rotate your torso in twists, left and right. Use the middle abdominal muscles short quick rotations directing Counter Gauge to count your to lower your chest toward your shoulder toward your left repetitions in a right = 1 rep / your knees. Never allow your knee then pivot so your left left = 2 reps pattern. arms to press the Belly Buddy shoulder goes in the direction downward or allow the weight of your right knee. of your upper body to just compress the unit. Rather, you must contract your muscles to gain fill benefit. 8
  12. 12. 5 - D AY R O T A T I O N A L P L A N Your 5-Day Rotational Plan is designed for long-term productivity. Whichever day you start using your Belly Buddy this day is considered Day 1, then simply follow each workout day in consecutive order. The Belly Buddy System is not designed to leave you sore or stiff the next day. As time progresses you will notice your body recovering much faster, indicating your metabolism is becoming stronger. If you feel tired after you complete all five days of sessions you can take an optional rest day on the 6th day. As the weeks progress, you’ll notice that Day 1 will fall on a different day of the week. I’ve specifically designed the program this way so your body is always “rotating” its energies instead of getting stuck in a rut. Some sessions are easier, and some are faster than others, and since your body has a rhythm, rotating energies week-after-week is a great way to keep your body full of energy and in peak form. Depending on your commitment level you are the one who choose which routines you wish to perform. I will say that you can get results from as little as five minutes each day, like in my Abs In A Hurry or Belly Blast routines, however for you to realize the fastest, most impressive and longest lasting results you must always challenge yourself and occasionally include additional aerobic activity while eating a healthful diet. You can exchange or replace the Abs in a Hurry routine with the Belly Blast, and the Core Aerobics routine with the Core & More. The Belly Blast and Core & More routines are available on a single DVD, sold separately. Note: If you have more energy during your workout sessions, or have progressed from Beginner to Intermediate or Intermediate to Advanced, then simply perform all routines marked with an asterisk twice. SESSION TIMES Abs In A Hurry 5 minutes Core Aerobics 23 minutes No Excuses Workout 7 minutes 9
  13. 13. B E L LY B U D D Y S U P P O R T DO N.O.T. DIET EATING PLAN Your Belly Buddy system is supported with my success-proven Do N.O.T. Diet eating plan. N.O.T. stands for the Nutritional Organizing Technique, a simple yet effective eating program for all lifestyles. This integral and vital part of the Belly Buddy system enables you to eat healthful meals to accelerate fat-loss, boost energy levels, improve digestion and speed your muscle-toning process. It doesn’t matter whether you are home or at a restaurant, N.O.T. can be applied anywhere. DO N.O.T. DIET Please refer to the Do N.O.T. Success Guide that (Nutritional Organizing Technique) SUCCESS GUIDE was shipped with your Belly Buddy for additional NexSport LLC ©2007 information. BELLY BUDDY USER WEBSITE To keep you motivated and ever-improving a special members-only website is available at Your Belly Buddy online community membership includes streaming video, audio seminars, blogs, message boards, information on new products and special offers. For access, click the members-only area on the home page then enter access code BBTV. CUSTOMER SERVICE At NexSport LLC, we’re certain you will be completely satisfied beyond your expectations with your Belly Buddy. I encourage you to log onto to send me your photos, videos, testimonials and success stories. For customer service, call 1-877-692-6301 Monday-Friday, 8:00 am to 5:00 pm PST. 10
  14. 14. A B O U T J O H N A B D O John Abdo is a record-breaking pioneer in the world of fitness, nutrition, body conditioning and life motivation. He is a best-selling author, former fitness TV host, contributing editor to leading health and fitness magazines, Professor of Fitness Training (International Sports Sciences Association) and an internationally recognized life coach. He is a former Olympic weightlifter, trainer for Olympic and professional athletes and inductee into the National Fitness Hall of Fame. As an award-winning inventor, he has sold innovative products to millions of people around the world who are using his fitness systems. John began inventing exercise systems to help his students reach their goals quickly and safely. Today his patent-pending Belly Buddy system is a technological breakthrough offering a wide range of features to help users quickly lose fat, drop inches, reshape the midsection, hips and legs, become stronger, improve muscle and joint flexibility and enhance their overall well-being and confidence. 11
  15. 15. Belly Buddy System 30-Day Money-Back Guarantee If for any reason you are not satisfied with John Abdo’s Belly Buddy System, simply return the product including any and all accessories received by you directly to us at the address listed below and we will return your money (less shipping & handling). Please call 1-877-692-6301 for your Return Authorization number. Following the receipt of a properly returned complete product, we will refund the full purchase price, less shipping & handling. To receive a refund you must include proof of purchase with your mailing address. For warranty service, please refer to the Limited 1-Year Warranty. John Abdo’s Belly Buddy System - NexSport LLC PO Box 8168, Van Nuys, CA 91409 1-877-692-6301 Belly Buddy System Limited 1-Year Warranty If your Belly Buddy System breaks, is damaged or requires service for any reason, we will replace it no questions asked (shipping & handling fee applies). This warranty is valid only in accordance with the conditions set forth below: 1. This warranty applies to consumer use only. 2. This warranty extends only to the original consumer purchaser and is not transferable. In addition, proof of purchase must be provided. 3. This limited warranty is the only written or express warranty given by the manufacturer. Any implied warranty of merchantability or fitness for a particular purpose on this product is limited in duration to the duration of this warranty. Some states do not allow limitations on how long an implied warranty lasts, so the above limitation may not apply to you. 4. Repair or replacement of the product (or, if repair or replacement is not feasible, a refund of the purchase price) is the exclusive remedy of the consumer under this warranty. The manufacturer shall not be liable for any incidental or consequential damages for breach of this warranty or any implied warranty on this product. Some states do not allow the exclusion or limitation of incidental or consequential damages, so the above limitation or exclusion may not apply to you. 5. This warranty gives you specific legal rights, and you may also have other rights which vary from state to state. If warranty service is necessary, we will either repair or give you a new Belly Buddy. The original purchaser must pack the entire product including all accessories and send it postage-paid with proof of purchase, your mailing address and a check or money order for $20 to cover return shipping & handling to the following address: John Abdo’s Belly Buddy System - NexSport LLC PO Box 8168, Van Nuys, CA 91409 Please call 877-692-6301 for your Return Authorization number. 12
  16. 16. W H A T B E L LY B U D D Y U S E R S A R E S AY I N G “I lost 23 lbs and I feel great! It’s the best shape I’ve ever been in.” - John T., Santa Ana, California “I wanted to thank you so very much for your wonderful Belly Buddy program. It has been a wonderful experience and I truly loved the end results. It’s great to get compliments from family and friends, even from people I’ve met that I didn’t even know. Several people gave me some very nice compliments that really made my day!” - Carrie S., La Habra, California “I love the Belly Buddy and the No Excuses workout routine. I continued to workout during the holidays and ate a balanced diet with non-healthy foods in moderation. I am so happy to be so successful in losing 13 pounds and maintaining over the holidays. For the first time in years, I do not need to start a diet for the New Year! .” - Terry C., Los Angeles, California “I lost 19 lbs and went from a size 10 to a size 6!” - Teri S., Whittier , California “Nothing ever worked for me until now… I lost 13 lbs and 3-1/2 inches. I feel I am in good shape!” - Jennifer B., Orange, California NexSport LLC ©2007. All rights reserved. PO Box 8168, Van Nuys, CA 91409 1-877-692-6301