Telebrands FlexShaper User manual

Manufacturer FlexShaper™ Warranty
The manufacturer will warranty for 30 days from the date of purchase, all parts and workmanship, including all parts, bushing
and finishes (against rust). It will be the manufacturers option as to whether to repair or replace any of the above items. All
warranties are limited to the original purchaser only. This warranty does not cover any liability on the part of the manufacturer,
its agents or employees for any indirect or consequential damages for break of warranty.
THE MANUFACTURER SHALL NOT BE LIABLE FOR THE LOSS OF USE OF ANY PRODUCT, LOSS OF TIME,
INCONVENIENCE, COMMERCIAL LOSS OR ANY OTHER INDIRECT, CONSEQUENTIAL, SPECIAL OR INCIDENTAL
DAMAGE DUE TO BREACH OF THE ABOVE WARRANTY OR IMPLIED WARRANTY. EXCEPT TO THE EXTENT PROHIBITED
BY APPLICABLE LAW, ANY IMPLIED WARRANTY OR MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE
ON THE PRODUCT IS EXCLUDED.
The purchaser must follow the manufacturer’s usage instructions. This warranty is for normal, in-home use only. It is not
for club, institutional, rental or commercial purposes. Under no circumstances is the manufacturer responsible for damages
from failure to operate correctly. It is the responsibility of the purchaser to establish the warranty period by verifying the
original purchase date with the original sales receipt or packing slip. The manufacturer warrants to the owner that the
product covered by this agreement is free from defects in material and workmanship under normal use and service for
which it was intended if, but only if, it has been operated in accordance with the instructions, exclusively for personal
home use, and not for private or public club, institutional, or commercial purposes. The manufacturers’ obligations under
this warranty are limited to replacing or repairing, free of charge, any part or parts which may prove to the satisfaction
of the manufacturer to be defective under normal home use and service within the following stated periods of time from
the date of purchase for 30 days from purchase, all parts, finish and workmanship. Should any failure to conform to this
warranty become apparent during the applicable warranty periods stated above, the original purchaser must verify to the
manufacturer by registered mail, or certified mail, return receipt requested, of breach of warranty within the applicable
warranty period. The manufacturer shall upon prompt written notice and compliance by the original purchaser with such
instructions, correct such non-conformity by repair or replacement of the defective part or parts. Correction in the manner
provided above shall constitute a fulfillment of all obligations of the manufacturer with respect to the quality of the product.
The manufacturer does not warrant this equipment to meet the requirement of any safety code of any state, municipality or
other jurisdiction, and the original purchaser assumes all risk and liability whatsoever resulting from the use thereof, whether
used in accordance with the instructions or otherwise. This warranty does not cover and is intend to exclude any liability
on the part of the manufacturer, its agents, servants or employees whether under this warranty or implied by law for any
indirect or consequential damages for breach of any warranty. The purchaser must establish all applicable warranty periods
pursuant to this warranty by verifying the original purchase date by producing the dated sales receipt. This warranty is
expressly in lieu of all other warranties expressed or implied including warranties of merchantability and fitness for use and
all other obligations or liabilities on the part of the manufacturer, neither assumes, nor authorizes any person to assume for
it, any other liability in connection with the sale of this product. This warranty shall not apply to this product or any other part
there of which has been subject to accident, negligence, alteration, abuse, or misuse or which has been repaired or altered
without written consent. The manufacturer makes no warranty whatsoever in respect to accessories or parts not supplied
with it. This warranty shall apply only within the boundaries of the United States of America.
Complete Body Exercise System with Flex Technology
©2010 Telebrands Corp.

11
For Private Home Use Only
The instructions and advice presented are in no way a substitute for medical counseling. Consult your physician
before beginning this, or any, exercise program.
The FlexShaper™ Program provides an intensive workout. If at any time you feel excessive fatigue, we recommend
resting before completing your workout. Remember to breathe at all times while you are working out.
The FlexShaper™ is a well-crafted, high quality, precision piece of fitness machinery that was engineered to
last for many years of normal use. We recommend that you periodically inspect all moving parts to ensure your
FlexShaper™ remains in peak operating condition.
The components of the FlexShaper™ Program are intended for serious use by teens and adults in connection with
an exercise program. Please keep out of the reach of children.
Children under 6 should not use the FlexShaper™ or the FlexShaper Weight Loss Guide.
The FlexShaper™ Program comes with a 30 Day money back guarantee. If at any time within 30 days of purchase
of the unit, you are unsatisfied for any reason, simply return the unit with instructions and DVD to the company.
Your purchase price will be refunded upon receipt of goods, not including shipping and handling.
To the best knowledge of FlexShaper™ Program, the specification, descriptions and illustrative material contained
herein are accurate as of the printing of this manual. FlexShaper™ System reserves the right without prior notice
to discontinue at any time at its discretion any of the items herein or change specifications or designs without
incurring any obligation to the customer.
FlexShaper™ Exercise Positions
Follow the FlexShaper™ Exercise Chart for the complete instructions on the exercises shown below,
these are only the starting and ending position reminders for each exercise.
5
11
1 2
Flat Chest Press
Outer Grips
3
4 5 6
7 8 9
Shoulder Triceps Combo Ext.
6
Triceps Extension
8
10 12
Inner Thighs
10
Single Arm Biceps Curl
12
Single Arm Triceps Press
Follow the FlexShaper™ Exercise Chart for the complete instructions on the exercises shown below,
3
Pecs Deck Fly
5
Pecs Shoulder Press
4
Shoulder Extension
Single Arm Lat Pull Back
2
Flat Chest Press
Inner Grips
9
Lat Pull Back
TM
1
Flat Chest Press
Outer Grips
Complete Body Exercise System with Flex Technology
©2010 Telebrands Corp.
©2010 Telebrands Corp. All rights reserved.

Safety Instructions
Safety always comes first. Please keep the following points in mind at all times. Please read and follow this
instructional manual completely before using your FlexShaper™ Exercise Unit. Keep this guide in a safe place and
make sure everyone who uses the FlexShaper™ also reads this guide. Have a safe and enjoyable workout.
• The FlexShaper™ is for Private In-Home Use Only.
• If at any time you feel faint, light headed or dizzy, stop exercising immediately. You should also stop if you
experience any undue stress, pressure or pain at any time. See your doctor before continuing to workout.
• The FlexShaper™ has moving parts. Please keep all children and pets away from the FlexShaper™ during
use, as well as when the machine is unattended.
• Make sure that you have a good footing while operating the FlexShaper™ Exercise Unit. A clean, dry, flat and
level surface; a carpeted floor will provide the maximum amount of security.
• Maintain a safe operating distance of 3 to 5 feet from furniture and an other household objects.
• Be sure the FlexShaper™ Power Springs are properly locked into place with the pins protruding outward.
• Wear proper clothing for exercise.
• Always follow the correct exercising procedure as outlined in this guide and detailed on the FlexShaper Exercise
Chart when using the FlexShaper™.
• Always choose the proper intensity level that best suite your physical strength and flexibility levels. Know your
limits and train within them. Always use common sense when exercising.
• Begin slowly and get used to the unique movement of the FlexShaper™ prior to starting your routine.
• To avoid serious injury, never place any part of your body between, or near, any moving parts.
• Do not operate this or any other piece of exercise equipment if it is damaged.
Maintenance Instruction
Be sure to replace the spring assembly if it becomes worn-out with use.
Visit www.Telebrands.com for any additional FlexShaper™ Accessories.
14
Important: If at any time you feel faint, light headed or dizzy, stop
exercising immediately. You should also stop if you experience
undue stress, pressure or pain at any time. See your doctor before
continuing to workout. This manual provides an overview of some of the
various positions for using the FlexShaper™. Don’t get discouraged if you
can’t exercise for very long at first. Start slow.
Warm-Up
A proper warm-up allows your body to deliver more blood and oxygen
to your muscles. Since warm muscles are more elastic, they are less
susceptible to injury. Warm muscles can also stretch and allow for a
greater rang of motion. Most importantly, warm muscles assist in having
your body utilize fat molecules for energy. The most common way to
warm up your muscles is by walking, riding a bike, or jogging in place for
three to five minutes. The best way to know when your body is warmed
up and prepared for exercise is when your heart rate begins to increase
moderately.
Aerobic Exercise
Continuous aerobic exercise must be incorporated into your lifestyle to
achieve results. Aerobic exercise raises the metabolic rate accelerating
fat loss. Fat starts to be utilized as a source of energy only after 20-30
minutes of continuous exercise. The best exercises keeping the heart rate
in range continuously and with steady exertion levels are: walking, jogging,
stair climbing, and Nordic Track (cross country skiing). Secondary, but still
effective exercises are cycling, stationary bike, and swimming. The goal is to
exercise at a comfortable, yet strenuous enough level. It is best to exercise
at a level where a conversation can still be held and always follow the F.I.T.
principles:
Frequency (at least 3 times per week, preferably 5 times)
Intensity (at least 50% of your Maximum Heart Rate)
Time (at least 20 minutes, preferably 60 minutes)
Basic Position and Movement
Be sure to follow the Instructional and Workout Exercises included on the
DVD for your FlexShaper. The FlexShaper Exercise Chart can be found
inserted into this User Guide and Instructional Manual.
FlexShaper Weight Loss Guide and 30 Day Meal Plan
You will also find inserted into this User Guide and Instructional Manual the
FlexShaper 7-Day Weight Loss Guide and the FlexShaper 30-Day Meal
Plan. To get started toward that body you’ve always wanted be sure to
begin with the 7-Day Weight Loss Guide for the first week of your exercise
routine to kick start your metabolism followed by the FlexShaper 30-Day
Meal Plan.
FlexShaper™ Workout
Figure 4. Learn the Proper Form as
You Follow Along with the FlexExpress
Workout Videos.
Figure 5. Be sure to Stretch and Warm-
up Before Beginning Your Exercise
Routine.
Complete Body Exercise System with Flex Technology
©2010 Telebrands Corp. Complete Body Exercise System with Flex Technology
©2010 Telebrands Corp.
WARNING: Consult your physician before starting this or any exercise program.
If you experience dizziness or faintness, discontinue use of the FlexShaper immediately. Before getting started
please read your FlexShaper manual thoroughly, and view the instructional tape before you begin to use the
equipment. Follow all the safety instructions. Telebrands and International Edge assume no responsibility for
personal injury or property damage sustained by or through the misuse of this product. We do not recommend
use of this product by pregnant women or persons with pre-existing health problems.

FlexShaper™ Assembly Instructions
If you will be changing out the STANDARD Resistance Springs for the
Advanced Resistance Package you will need to know how to assemble, and
disassemble, your FlexShaper™ exercise machine to vary your resistance.
Each of the FlexShaper™ unit components are shown disassembled at left
as shown in figure 1.
Note: When just starting to use the FlexShaper™ for the first time,
begin with the STANDARD Resistance Power Springs that shipped
with your FlexShaper™. This is a good starting resistance and will
help you gauge your fitness level.
While the FlexShaper™ Assembly is lying on a flat surface attach each of two
Power Spring Assemblies, making sure each locking pin (as shown in figure
2) is securely fastened . Continue this until all Handle and Spring Assemblies
are attached and locking pins are securely fastened.
Note: For the Advanced Athlete, and a much more versatile, robust,
workout, be sure to visit www.Telebrands.com to order the Advanced
Resistance Package and get two EXTRA Resistance Power Springs
(as shown in figure 3).
To get the variable resistance the FlexShaper™ machine is so well known
for, you’ll need to have ordered the Advanced Resistance Package with
the two EXTRA Resistance Power Springs made available online at
www.Telebrands.com.
There are Three Resistance Levels that can be achieved with the two sets
of power springs;
1) The STANDARD Resistance Level is achieved but using the STANDARD
Resistance Power Springs that shipped with your FlexShaper™ Machine.
2) The MEDIUM Resistance Level can be achieved by swapping out one of
the STANDARD Resistance Power Springs for one of the EXTRA Resistance
Power Springs (as shown in figure 4). It does not matter whether it be
the right, or left, spring assembly which is swapped out for the MEDIUM
Resistance Level. Your unit should now have one STANDARD Resistance
Spring Assembly and one EXTRA Resistance Spring Assembly on the
FlexShaper™.
3) The EXTRA Resistance Level is the third resistance level you can get
with the FlexShaper™ Machine. To achieve the EXTRA Resistance Level
you will need to swap out both of the STANDARD Resistance Power Spring
Assemblies and replace them with the EXTRA Resistance Power Springs.
FlexShaper™ Exercise Chart
To prepare your FlexShaper™ for the road, just place the unit into the
handy Flex Carry Bag. Be sure to bring your FlexShaper Exercise Chart with
you where ever you may go with your FlexShaper™ machine.
Figure 1. The FlexShaper™ Unit Parts
Shown Disassembled
Figure 2. Hold the Locking Pin in
Place, Join the Handle Assembly to the
Spring Assembly
Figure 3. Get EXTRA Resistance with
the Advanced Resistance Package at
www.Telebrands.com
Figure 4. Replace the STANDARD
Resistance Spring with the EXTRA
Resistance Power Spring Assembly
2
FlexShaper™: Diagram and Parts List
3
Padded
Hand/Arm Grip
Covered Spring
Resistance Assembly
(Item 2)
Item Qty Part Name
1 2 FlexShaper™ Handle Assembly [Includes Hand/Arm Grips]
2 2 FlexShaper™ Spring Resistance Assembly [2 Standard Resistance Power Springs]
Additional Accessories; such as the Advanced Resistance Package with two Extra Resistance Power
Springs which add a variety of resistance levels, are available online at www.Telebrands.com
Attachment
Locking Pin
Attachment
Locking Pin
Attachment
Locking Pin
Attachment
Locking Pin
FlexShaper™
Handle Assembly
(Item 1)
Padded
Hand Grip
All Steel
Construction
Complete Body Exercise System with Flex Technology
©2010 Telebrands Corp.
Complete Body Exercise System with Flex Technology
©2010 Telebrands Corp.

©2010 Telebrands Corp. All rights reserved.

30 Day Meal Plan
Weight Loss Guide
An Introduction
The FlexShaper 30 Day Meal Plan helps you keep off what
you already lost on the 7 Weight Loss Guide and will help
you get down to the weight you want fast and effectively, safe
and healthy. This Low-Carb, High-Protein Diet is simple
and effective. This program will help guide you to making
smarter food choices and help change your eating habits.
Simple and Effective
Now you have moved on to our 30 Day Meal Plan. On the following pages you will find a couple of our Sample Meal Plans and a
Food Choices List. You may develop your personalized Meal Plan strategy from any of the foods found on the Food Choices List
provided in this book and by following our simple guidelines below.
1. Eat Six Small Meals a Day, One Every Two to Three Hours
2. One Portion of Protein and One Portion of Carbohydrates for each meal
3. Add Vegetables (Fibrous Carbohydrates) to at least Two Meals Daily
4. A Portion of food is approximately the size of the palm of your hand or your clenched fist.
5. Consume at least 10 Cups of Water a Day with ice.
6. Plan your Meals in advance, and record what you eat, using the Daily Progress Report for the 30 Day Meal Plan at the
back of this book.
7. Use Protein Shakes as a Snack Substitute. 1 Scoop of Protein Shake Powder blended in ice with 8 oz/0.03 litres of water.
8. Use a Meal Replacement Protein Shake to substitute One of your meals. You may add Non-Fat Milk and Fruit (i.e.,
strawberries, blueberries) to add flavor.
9. Beverages – Drink Plenty of water (at least 1 Gallon/4 Litres a day) Spring water, Mineral water, Club soda and seltzer,
Hot or Iced herbal tea, Decaffinated coffee or tea.
10. Plan your Grocery Shopping List One Week at a time. The Food Choices List is Included to help you develop your meal
plan strategy.
11. Try to eliminate as much sugar in your diet as possible.
©2010 Telebrands Corp. All rights reserved.
WARNING: Consult your physician before starting this or any exercise program.
If you experience dizziness or faintness, discontinue use of the FlexShaper immediately. Before getting started
please read your FlexShaper manual thoroughly, and view the instructional tape before you begin to use the
equipment. Follow all the safety instructions. Telebrands and International Edge assume no responsiblity for
personal injury or property damage sustained by or through the misuse of this product. We do not recommend
use of this product by pregnant women or persons with pre-existing health problems.

 MEAL CATEGORY FOOD QUANTITY
Breakfast P Egg Whites 6
FB Grape Fruit 1
Decaf Coffee (Black) 1 Cup
Snack P Protein Nutrition Shake 1 Glass
Lunch P Grilled Chicken (White Meat) 6 oz/170 g
V Lettuce & Tomato Salad Small
CD Vinaigrette Dressing 3 Tablespoons
Snack P Protein Shake 1 Scoop Blended with Ice and 8 oz. Water
Dinner P Rib Steak 6 oz/170 g
C Summer Squash 1/2 Cup
V Lettuce and Tomato Salad Small
CD Vinaigrette Dressing 3 Tablespoons
 MEAL CATEGORY FOOD QUANTITY
Breakfast P Egg White Omelet 6
CD Salsa 1 Tablespoon
Decaf Coffee (Black) 1 Cup
Snack P Protein Shake 1 Scoop Blended with Ice and 8 Ounces Water
Lunch P Tuna Salad with Lettuce 6 oz/170 g
C Grapefruit 1
CD Vinaigrette Dressing 3 Tablespoons
Snack P Protein Shake 1 Scoop Blended with Ice and 8 oz. Water
Dinner P Ground Turkey 6 oz/170 g
C Asparagus
V Lettuce, Tomato, Cucumber Salad Small
CD Vinaigrette Dressing 3 Tablespoons
CategoryLegend: C=Carbohydrate P=Protein FB=Fibrous Carbohydrates V=Vegetable CD=Condiment
*CalorieCountsAreApproximations.Each Daily Meal Plan Contains Approximately 1,600 Total Calories.
Meal Plan 1*
Meal Plan 2*
30 Day Meal Plan
Sample Meal Plans
©2010 Telebrands Corp. All rights reserved.
1. Eat Six (6) Small Meals a Day, One Every Two to Three Hours
2. Choose One Portion of Protein and One Portion of Carbohydrates for Each Meal
3. Add a Vegetable Serving (Fibrous Carbohydrates) to at Least Two Meals a Day
A Portion of Food is Approximately the Size of the Palm of Your Hand or Your Clenched Fist
Below are two Sample Meal Plans for you to develop your personalized Meal Plan strategy that fit into the 30 Day Meal Plan
Make (30) Thirty
30 Day Meal Plan Photocopies
Daily Planner Progress Report One For Each Day
Photocopy this blank 30 Day Planner Progress Report Thirty times, once for each day of the month. Remember to schedule
your meals daily, or even weekly, and then fill out what you actually ate.
  

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    
 
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 

    
 

    
 

    
 

    
 

©2010 Telebrands Corp. All rights reserved.

©2010 Telebrands Corp. All rights reserved.
30 Day Weight Loss Guide
Food Choices List



   
Spinach 1 Cup *
Broccoli 1 Cup *
Green Beans 1 Cup *
Green and Red Peppers 1/2 Cup *
Cauliflower 1 Cup *
Asparagus 1 Cup *
Mushrooms 1/2 Cup *
Onions 1/2 Cup *
Celery 1 Cup *
Brussels Sprouts 1 Cup *
Squash 1/2 Cup *
Zucchini 1/2 Cup *
Tomato 1/2 Cup *
Peas 1/2 Cup *
Artichoke 1/2 Cup *
Cabbage 1 Cup *
Celery 1 Cup *
Cucumber 1 Cup *
Carrots 1 Cup *
Lettuce 1 Cup *
   
Almonds 1 oz/28.33 g *
Coleslaw 1/2 Cup *
Cucumber 1/2 Medium *
Grapefruit 1/2 *
**Some of the vegetables above are not actually Fibrous Carbohydrates. However,
for our diet they will do well as replacements.
*Each Serving is Approximately 200 Calories

   
Sweet Potato 1 Medium *
Baked Potato 1 Medium *
Squash 1 Cup *
Rice Cakes 4 Pieces *
Yams 1 Medium *
Steamed Brown Rice 1/2 Cup *
Steamed Wild Rice 1/2 Cup *
Malt O Meal 1/2 Cooked Cup *
Plain Cream of Wheat 1/2 Cooked Cup *
Plain Cream of Rice 1/2 Cooked Cup *
Pasta 1/2 Cup *
Barley 1/2 Cup *
Corn 1/2 Cup *
Fat Free Yogurt 1/2 Cup *
Apple 1 Medium *
Orange 1 Medium *
Melon 1 Cup *
Banana 1/2 *
Grapefruit 1/2 *
Whole-Wheat Bread 1 Slice *
Fat Free Popcorn 1 Bag *
   
Turkey 6 oz/170 g *
Ground Turkey (Lean) 6 oz/170 g *
Halibut 6 oz/170 g *
Haddock 6 oz/170 g *
Crab 6 oz/170 g *
Shrimp 6 oz/170 g *
Salmon 6 oz/170 g *
Tuna 6 oz/170 g *
Ham (Lean) 6 oz/170 g *
Ground Beef (Lean) 6 oz/170 g *
Top Round Steak 6 oz/170 g *
Top Sirloin Steak 6 oz/170 g *
Egg Whites or Egg Substitute 6 Eggs *
Fat Free Cottage Cheese 1 Cup *
Protein Shake (Meal Replacement) 2 Scoops (Any Flavor) *
Protein Shake (For Snack) 1 Scoop (Any Flavor) *


©2010 Telebrands Corp. All rights reserved.
30 Day Meal Plan
Food Choices List

©2010 Telebrands Corp. All rights reserved.

Grocery Shopping List (For Kick Start Guide 7-Day Weight Loss Meals)
7 Day Weight Loss Guide
Kick Start Your Metabolism
Here is a convenient Grocery Shopping List for the food items you will need for your initial 7 Day Kick Start Guide. There are
blanks below for any food items you may be substituting.
   
  Oatmeal 5 Servings (1 Cup Servings)
Eggs 24
Potatoes 3 Medium
Tuna 5 Cans (6 oz/170 g Each)
White Rice 1 Bag
Sword Fish 6 oz/170 g or 1 serving
Lettuce 2 Heads
Sweet Potatoes 3 Medium
Cottage Cheese 24 oz/680 g
Brown Rice 1 Bag
Chicken Breasts 8 Breasts
Turkey Breasts 2 Breasts
Turkey (Ground) 12 oz/340 g
Spinach 1 Bag
Mushrooms 1 Small Package
Cream of Wheat 1 Small Box
Broccoli 1 Head
Squash 1 Small
Green Beans 1 Cup
Zucchini 1 Cup
Yam 1 Medium
Cream of Rice 1 Cup
©2010 Telebrands Corp. All rights reserved.
Make (7) Seven
7 Day Weight Loss Guide Photocopies
Progress Report One For Each Day
Photocopy this blank 7 Day Diary Progress Report seven times, once for each day of the week. Remember to schedule your
meals daily and then fill out what you actually ate.
  

    
 
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 
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    
 

    
 

    
 
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 

    
 
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
    
 
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    
 
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    
 
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    
 

    
 

    
 

    
 

©2010 Telebrands Corp. All rights reserved.

7 Day Weight Loss Guide
Kick Start Your Metabolism
An Introduction
Congratulations on your purchase of FlexShaper - you can
now kick start your way to a trimmer and firmer body. Please
read carefully. Now that you have made a serious decision
to change, here are some useful tools to help you on your
journey to that firmer and trimmer body you have always
wanted.
The 7-Day Weight Loss Guide is a simple and effective way
to kick start your metabolism to help you get rid of your bad
eating habits that have led you to put on the weight that you
desire to lose. The plan is a simple one.
The 7-Day Weight Loss Guide is just that! In seven days this
program will help jump start your metabolism so that your
body burns fat more effectively. The eating plan in the 7-Day
Weight Loss Guide is simple and easy to follow. Once you
have completed the 7-Day Weight Loss Guide, you will move
onto the 30-Day Meal Plan which you will also find with your
package.
Eat 6 or 7 times a day, for seven days. Eating every 2 to 3
hours will help you maintain a balanced sugar level, keep
your metabolism active, and won’t make you feel hungry.
Eat only one thing at each meal. The body will work more
efficiently when you’re only eating one thing. Your last meal
of the day should be a balanced meal. We have given you
a Meal Plan for each of your initial seven days but you can
always substitute for something else in that food group from
the Food Choices Substitution List found on the back of the
Daily Diary Report.
A Simple Plan
Here is our sample plan for your initial 7 days. You may substitute any of the foods from the Food Choices Substitution List
provided on the back of the 7-Day Weight Loss Guide Progress Report.
1. Beverages – Drink Plenty of Water (at least 1 Gallon/4 Litres a Day) Spring Water, Mineral Water, Club Soda and Seltzer,
Hot or Iced Herbal Tea, Decaffeinated Coffee or Tea
2. Plan your meals in advance, and record what you eat, using the progress chart enclosed.
3. Plan your grocery-shopping list for the complete week. You will find enclosed our Grocery Shopping List for this week.
4. Eat seven small meals a day. One meal every two to three hours.
5. Try to eliminate as much sugar in your diet as possible.
©2010 Telebrands Corp. All rights reserved.
7 Day Weight Loss Guide
Substitution List
   
Sweet Potato (Plain) 1 Medium *
Rice Cakes (Plain) 4 Pieces *
Yam (Plain) 1 Medium *
Brown Rice (Plain) 1 Cup (Cooked) *
Malt O Meal (Plain) 1 Cup (Cooked) *
Cream of Wheat (Plain) 1 Cup (Cooked) *
Cream of Rice (Plain) 1 Cup (Cooked) *
Fat Free Popcorn 1 Bag *
   
Turkey 6 oz/170 g *
Ground Turkey 6 oz/170 g *
Halibut 6 oz/170 g *
Ostrich 6 oz/170 g *
White Fish 6 oz/170 g *
Orange Ruffie 6 oz/170 g *
Fat Free Cottage Cheese 1 Cup *
   
Spinach 1/2 Cup *
Broccoli 1/2 Cup *
Green Beans 1/2 Cup *
Cauliflower 1/2 Cup *
Green and Red Peppers 1/2 Cup *
Mushrooms 1/2 Cup *
Onions 1/2 Cup *
Celery 1/2 Cup *
Brussels Sprouts 1/2 Cup *
Asparagus 1/2 Cup *
Squash 1/2 Cup *
Zucchini 1/2 Cup *
Some of the Vegetables above are not actually Fibrous Carbohydrates. However, for
our diet they will do well as replacements.
*Each Food Portion is Approximately 200 Calories





©2010 Telebrands Corp. All rights reserved.
WARNING: Consult your physician before starting this or any exercise program.
If you experience dizziness or faintness, discontinue use of the FlexShaper immediately. Before getting started
please read your FlexShaper manual thoroughly, and view the instructional tape before you begin to use the
equipment. Follow all the safety instructions. Telebrands and International Edge assume no responsibility for
personal injury or property damage sustained by or through the misuse of this product. We do not recommend
use of this product by pregnant women or persons with pre-existing health problems.

 MEAL TIME CATEGORY FOOD QUANTITY CALORIES*
1 7:00 AM C Oatmeal 1 Cup 133
2 9:00 AM P Scrambled Egg Whites 6 Whites 100
3 11:00 AM C Baked Potato 1 Regular Size 220
4 1:00 PM P Tuna Fish 6 oz/170 g 197
5 3:00 PM C White Long Grain Rice 1 Cup 205
6 5:00 PM P Chicken Breast 6 oz/170 g 284
7 7:00 PM P Sword Fish 6 oz/170 g
FB Lettuce 4 Cups
FB Tomatoes 2 slices
CD Fat Free Italian Dressing 3 Tablespoons 387
MEAL TIME CATEGORY FOOD QUANTITY CALORIES*
1 7:00 AM C Oatmeal 1 Cup 133
2 9:00 AM P Scrambled Egg Whites 6 Whites 100
3 11:00 AM C Sweet Potato 1 Medium 200
4 1:00 PM P Cottage Cheese 1/2 Cup 100
5 3:00 PM C Brown Rice 1 Cup 205
6 5:00 PM P Turkey Breast 6 oz/170 g 200
7 7:00 PM P Chicken Breast 6 oz/170 g
FB Spinach 1/2 Cup
FB Mushrooms 1/2 Cup
CD Vinaigrette Dressing 3 Tablespoons 400
MEAL TIME CATEGORY FOOD QUANTITY CALORIES*
1 7:00 AM C Cream of Wheat 1 Cup 200
2 9:00 AM P Cottage Cheese 1/2 Cup 100
3 11:00 AM C Baked Potato 1 Medium 220
4 1:00 PM P Turkey Breast 6 oz/170 g 200
5 3:00 PM C Brown Rice 1 Cup 205
6 5:00 PM P Tuna Fish 6 oz/170 g 200
7 7:00 PM P Chicken Breast 6 oz/170 g
FB Broccoli 1/2 Cup
FB Asparagus 1/2 Cup
CD Oil & Vinegar Dressing 3 Tablespoons 400
MEALTIME CATEGORY FOOD QUANTITY CALORIES*
1 7:00 AM C Oatmeal 1 Cup 133
2 9:00 AM P Scrambled Egg Whites 6 Whites 100
3 11:00 AM C Sweet Potato 1 Medium 200
4 1:00 PM P Cottage Cheese 1/2 Cup 100
5 3:00 PM C White Long Grain Rice 1 Cup 205
6 5:00 PM P Chicken Breast 6 oz/170 g 284
7 7:00 PM P Turkey Breast 6 oz/170 g
FB Squash 1/2 Cup
FB Broccoli 1/2 Cup
CD Vinaigrette Dressing 3 Tablespoons 387
Category Legend: C=Carbohydrate P=Protein FB=Fibrous Carbohydrates CD=Condiment
*Calorie Counts Are Approximations. Each Day Contains Approximately 1,500 Total Daily Calories.
Day 1
Day 2Day 3
Day 4
7 Day Weight Loss Guide
Meal Plan
©2010 Telebrands Corp. All rights reserved.
Day 5
 MEAL TIME CATEGORY FOOD QUANTITY CALORIES*
1 7:00 AM C Cream of Wheat 1 Cup 200
2 9:00 AM P Cottage Cheese 1/2 Cup 100
3 11:00 AM C Baked Potato 1 Medium 220
4 1:00 PM P Turkey Breast 6 oz/170 g 200
5 3:00 PM C Brown Rice 1 Cup 205
6 5:00 PM P Tuna Fish 6 oz/170 g 200
7 7:00 PM P Chicken Breast 6 oz/170 g
FB Spinach 1/2 Cup
FB Asparagus 1/2 Cup
CD Oil & Vinegar Dressing 3 Tablespoons 400
MEAL TIME CATEGORY FOOD QUANTITY CALORIES*
1 7:00 AM C Oatmeal 1 Cup 133
2 9:00 AM P Cottage Cheese 1/2 Cup 100
3 11:00 AM C Sweet Potato 1 Medium 200
4 1:00 PM P Tuna Fish 6 oz/170 g 197
5 3:00 PM C White Long Grain Rice 1 Cup 205
6 5:00 PM P Chicken Breast 6 oz/170 g 284
7 7:00 PM P Ground Turkey 6 oz/170 g
FB Green Beans 1/2 Cup
FB Zucchini 1/2 Cup
CD Vinaigrette Dressing 3 Tablespoons 400
MEAL TIME CATEGORY FOOD QUANTITY CALORIES*
1 7:00 AM C Oatmeal 1 Cup 133
2 9:00 AM P Scrambled Egg Whites 6 Whites 100
3 11:00 AM C Yam 1 Medium 200
4 1:00 PM P Ground Turkey 6 oz/170 g 200
5 3:00 PM C Cream of Rice Soup 1 Cup 200
6 5:00 PM P Tuna Fish 6 oz/170 g 284
7 7:00 PM P Chicken Breast 6 oz/170 g
FB Broccoli 4 Cups
FB Asparagus 4 Cups
CD Oil & Vinegar Dressing 3 Tablespoons 400
Category Legend: C=Carbohydrate P=Protein FB=Fibrous Carbohydrates CD=Condiment
*Calorie Counts Are Approximations. Each Day Contains Approximately 1,500 Total Daily Calories.
Day 6Day 7
7 Day Weight Loss Guide
Meal Plan
©2010 Telebrands Corp. All rights reserved.