Thane Fitness Orbitrek Elite BK2080 User manual

O w n e r ’s Manual
This Product is Brought to You by:
Thane International, Inc. La Quinta, CA 92253
Thane Direct Canada, Inc. Toronto, Ontario
Thane Direct UK Limited Admail ADM3996 London W1T 1ZU
www.thane.com
www.thanefitness.com
Making Fitness Fun!®
OWNER’S
MANUAL
IMPORTANT!
Please read all instructions
carefully before using this
product. Retain this manual
for future reference.
TYPE:BK2080
(9/02)
Safety Notice..............2
Assembly & Usage 3-7
Exploded View ..........8
Parts List ..............9-10
Exercise Computer ..11
Thane International, Inc.
La Quinta, CA 92253
Thane Direct Canada, Inc.
Toronto, Ontario
Thane Direct UK Limited
Admail ADM3996 London W1T 1ZU
www.thane.com

Owner’s Manual
3
Owner’s Manual
2
IMPORTANT SAFETY NOTICE
Note the following precaution before assembling or operating the machine.
1. THE MAXIMUM WEIGHT CAPACITY OF THE ORBITREK ELITE IS 275 LBS (125 kgs).
Persons whose body weight exceeds this limit should NOT use this machine.
2. Keep children and pets away from the Orbitrek Elite at all times. DO NOT leave
unattended children in the same room with the machine.
3. Handicapped or disabled persons should not use the Orbitrek Elite without the presence
of a qualified health professional of a qualified health professional or physician.
4. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms,
STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
5. Before beginning training, remove all within a radius of 2 meters from the machine.
DO NOT place any sharp objects around the Orbitrek Elite.
6. Position the Orbitrek Elite on a clear, level surface away from water and moisture.
Place mat under the unit to help keep the machine stable and to protect flooring.
7. Use the Orbitrek Elite only for its intended use as described in this manual.
DO NOT use any other accessories not recommended by the manufacturer.
8. Assemble the machine exactly as the descriptions in the instruction manual.
9. Check all bolts and other connections before using the machine for the first time and
ensure that the trainer is in the safe condition.
10. Hold a routine inspection of the equipment.Pay special attention to components which
are the most susceptible to wear off, i.e.connecting points and wheels. The defective
components should be replaced immediately. The safety level of this equipment can only
be maintained by doing so. Please don't use the Orbitrek Elite until it is repaired well.
11. NEVER operate the Orbitrek Elite if it is not functioning properly.
12. This machine can be used for only one person’s training at a time.
13. Do not use abrasive cleaning articles to clean the machine. Remove drops of sweat
from the machine immediately after finishing training.
14. Always wear appropriate workout clothing when exercising. Running or aerobic shoes
are also required.
15. Before exercising, always do stretching first.
16. The power of the machine increases with increasing the speed, and the reverse.
The machine is equipped with adjustable knob, which can adjust the resistance.
WARNING: BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN
F I R S T. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35 OR PERSONS WITH
PRE-EXISTING HEALTH PROBLEMS. READ ALL INSTRUCTIONS BEFORE USING THE ORBITREK ELITE.
THANE ASSUMES NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE SUSTA I N E D
BY OR THROUGH THE USE OF THIS PRODUCT.
SAVE THESE INSTRUCTIONS
BEFORE you begin:
1. Locate a comfortable work site. Assemble your OrbiTrek Elite in an open space with adequate
ventilation and lighting. Because the OrbiTrek Elite is portable, to some extent, you need not
assemble it exactly where it is to be used. For your convenience, however, you should avoid
hauling the machine across excessive distances, through narrow passage ways or over staircases
once its assembly is complete.
2. It’s a good idea to flatten out the shipping carton, and use it as a work surface when you
assemble the OrbiTrek Elite. Keep a few paper towels handy since some of the components
are lightly pre-greased.
Notice:
Find your tools. You will need the following tools to assemble the Orbitrek Elite.
Ruler with both metric and English measurements
Allen wrench (6# and 8#)
Spanner
Before assembling please check whether all needed parts are available (at the above of this instruction
sheet you will you will find an exploded drawing with all single parts (marked with numbers) which this
item consist of.
Identify your hardware:
Organize your bolts and nuts before assembly. Nuts are identified by the diameter of the cavities.
For more information, refer to exploded view diagram and parts list on pages 8-10 of this manual.
ASSEMBLY INSTRUCTIONS
NO.1 LEFT HINGE BOLTNO.6 SPRING
WASHER (1/2”)
NO.7 LEFT LOCK NUT (1/2”) NO.9 CARRIAGE BOLT (M8*60)
NO.11 ARC WASHER NO.12 DOMED NUT (M8) NO.13 NUT (M8) NO.14 FLAT WASHER
NO.20 BOLT (M8*45)
NO.42 RIGHT HINGE BOLTALLEN WRENCH 8# ALLEN WRENCH 6# SPANNER
NO.34 LOCKING
KNOB
NO.95
PLASTIC
KNOB NUT NO.38 SPINDLE BAR NO.89 RIGHT LOCK NUT (1/2”)
NO.32 SPRING
WASHER (*10)
NO.31 HINGE
SCREW
(3/8”*20) NO. 33 D SHAPER
WASHER
NO.93 ARC WASHER
(dl=16 D=26 s=0.3)

Owner’s Manual
5
Step 2: Attaching the Spindle Bar
Insert the Spindle Bar (No. 38) through the Right Connecting Tube (No. 55) into the main frame,
into Left Connecting Tube (No. 24). Put a D Shaper Washer (No. 33) and a Spring Washer (No. 32)
on either side of the Spindle Bar and tighten both ends using the Hinge Screws (No. 31).
2 – “D” Shaped Washers (No. 33)
2 – Spring Washers (No. 32)
2 – Hinge Screws (No. 31)
Insert the Right Hinge Bolt
(No. 42) with the Arc Washer
(No. 93) through the Pedal Post
(No. 19 for the right side).
Put Spring Washer (No. 6) on
the bolt, then pass the Right
Hinge Bolt (No. 42) through
the Crank (No. 91) and secure
the bolt with the Right Lock
Nut (No. 89).
1 – Right Hinge Bolt (No. 42)
1 – Left Hinge Bolt (No. 1)
2 – Arc Washer (No. 93)
2 – Spring Washer (No. 6)
1 – Right Lock Nut (No. 89)
1 – Left Lock Nut (No. 7)
Repeat this procedure for the
left side.
Owner’s Manual
4
Attach the Front Stabilizer (No.
23) and the Rear Stabilizer (No.
10) to the main frame using:
4 – Carriage Bolt (No. 9)
4 – Arc Washers (No. 11)
4 – Domed Nuts (No. 12)
Place the Front Stabilizer (No.
23) against the main frame and
be sure the holes line up. Take
two of the Carriage Bolts (No. 9)
and pass them through the tube
supports located on the unit.
Slip the two Arc Washers (No. 11)
over the threaded portions of the
carriage bolts. Place the two
Domed Nuts (No. 12) over the
Arc Washers (No. 11) and firmly
tighten down the Domed Nuts
(No. 12) using the wrench provided.
Notice: The Front Stabilizer (No. 23) has wheels for moving your Orbitrek Elite.
Follow the same procedure for attaching rear stabilizer.
Step 1: Attaching front and rear stabilizers
ATTENTION:
The Right and Left Hinge Bolt (No. 42 & No. 1) must fully penetrate the nylon ring inside the
Connecting Tube (No. 5) and the Right and Left Crank (No. 91 & No. 83). This will ensure the stability
and durability of you Orbitrek Elite.
In order to install hinge bolt properly, keep it perfectly straight as the bolt goes through the pedal
tubing and the crankshaft. If the hinge bolt is connected to the crankshaft at an angle, damage to
both the hinge and the crankshaft may occur.
#1: LEFT #42: RIGHT
CORRECT
INCORRECT
INCORRECT
Fig. 1
9
12
11
23
10
9
11
12
12
11
36
Fig. 2
31
93
32 33
31
36
91
24
5
83
6
19
5
42
89
38
93
19
6
32
33
1
55
7

Owner’s Manual
6
Tighten the both sides of Lock Nuts
(No. 3) before assemblying the pedals.
Attach the Right Pedal (No. 26) and Left
Pedal (No. 27) to their respective Pedal
Tube (No. 19) using:
4 – Hex Head Bolt (No. 20)
4 – Lock Nut (No. 13)
4 – Flat Washer (No. 14)
Line up the holes in the pedal with the
holes on the pedal tube. Insert the Hex
Head Bolt (No. 20) through the holes.
Slide the Flat Washer (No. 14) and the
Lock Nut (No. 13) over the Hex Head
Bolt (No. 20) and tighten with the
w r ench.
Step 3: Tightening the Lock Nuts and Attaching the Pedals
You can easily switch your Right and Left Handlebars (No. 22
& No. 40) between the dual-action mode and the fixed mode
during the fixed mode during your workout.
DUAL ACTION MODE
To allow the handlebars to move along with the pedals, attach
them to the coupler bars. Select a height setting that is
comfortable to the user and make sure both handlebars are
set at the same height. Lock each handlebar in place with lock
knob (No.34) and plastic knob nut (No.95). See Fig 4.
FIXED MODE
To keep the handlebars stationary while you workout, attach
them to the tubing on the main frame between he coupler
bars. As with the dual-action mode. Set both handlebars at
the same comfortable height and secure them with the lock
knob (No. 34).
Step 4: Attaching the Handlebars
Owner’s Manual
7
Connect the sensor B1 & B2 as shown in Fig. 5, then install the
computer (No. 37) into the support tube of the main frame
(No. 36).
Assembly is complete.
Step 5: Connecting the sensor
Tension adjustment
The assembly of your Orbitrek Elite is now complete. As you try your exercises for the first time, you
should adjust the tension to the correct level before you begin your full workout. Turning the adjustment
knob allows you to change the tension level and vary the intensity of your workout as you exercise.
To increase tension turn the tension knob to the right and top decrease tension turn the tension knob
to the left.
Reversible movement
Remember, your Orbitrek Elite has REVERSIBLE movement!
Forward pedaling exercises your quadriceps (front thigh muscles), while backward pedaling targets your
hamstrings (back thigh muscles). Take advantage of these facts to make your workout less fatiguing and
more fun.
Note: Orbitrek Elite has two moveable wheels on the front stabilizer, which are easy for you to move your
training bike and the end cap on the rear stabilizer can adjust the parallelism.
CAUTION: MAKE SURE YOU HAVE TIGHTEN ALL THE BOLTS AND NUTS WELL BEFORE
BEGINNIG YOUR WORKOUT.
Battery assembly:
Open the upper cover of the
computer, then install the
battery into the battery
compartment.
BATTERY
To remove the computer,
pull the top, slide the computer
downwards and then pull from
tube bracket.
Insert the computer
into the tube bracket.
20
26
36
19
20
27
13
19
14
13
Fig. 3
14
3
SPANNER
22
34
55
36
24
34
40 ATTACH HERE
FOR FIXED MODE
DUAL ACTION
Fig. 4
95
95
36
37
Fig. 5

Owner’s Manual
9
NO. NAME QUANTITY SPEC
1LEFT HINGE BOLT 1 1/2"
2BUSHING I 10 28* 16*16
3LOCK NUT 4 M10
4STEEL BUSHING 428* 14*10
5CONNECTING TUBE 2
6SPRING WASHER 2 1/2"
7LEFT LOCK NUT 1 1/2"
8ADJUSTABLE END CAP 2
9CARRIAGE BOLT 4 M8X60
10 REAR STABILIZER 150*1.5
11 ARC WASHER 4
12 DOMED NUT 4 M8
13 LOCK NUT 4 M8
14 FLAT WASHER 4 Ø8
15 HEX HEAD BOLT 4 M10X55
16 SCREW 2ST4.2X19
17 LEFT HANDLEBAR COVER (L) 1
18 BUSHING 2 428* 10*10
19 PEDAL TUBE 2
20 HEX HEAD BOLT 4 M8X45
21 LEFT HANDLEBAR COVER (R) 1
22 RIGHT HANDLEBAR 1
23 FRONT STABILIZER 1
24 LEFT CONNECTING TUBE 1
25 FRONT END CAP 250*1.5
26 RIGHT PEDAL 1 2
27 LEFT PEDAL 1 10
28 HEX HEAD BOLT 2 M6X48
29 WHEEL 223* 6.2*32
30 LOCK NUT 3 M6
31 HINGE SCREW 23/8"*20
32 SPRING WASHER 2 10
33 D SHAPER WASHER 2
34 LOCKING KNOB 2
35 PLASTIC SLEEVE 2
36 MAIN FRAME 1
37 COMPUTER 1
38 SPINDLE BAR 1
39 FOAM GRIP 233* 23*310
40 LEFT HANDLEBAR 1
41 HANDLEBAR END CAP 225.4*2
42 RIGHT HINGE BOLT 1 1/2"
43 RIGHT HANDLEBAR COVER (L) 1
44 RIGHT HANDLEBAR COVER (R) 1
45 PLASTIC SLEEVE 2
46 END CAP 230*30*1.5
47 FIXING WASHER (L) 1
48 WASHER 1
49 COLLAR BALL 2
50 COLLAR HOUSING 2
51 FIXING WASHER <R> 1
52 WASHER 140*2.8
53 CRANK SHAFT 117*202
54 CHAIN WHEEL 1d=3.2,P=6.35
55 RIGHT CONNECTIING TUBE 1
56 FLAT WASHER 3 Ø5
57 LEFT CHAIN COVER 1
58 FIXING NUT 2M10*1.0
59 NUT 2 M6
Owner’s Manual
8
EXPLODED VIEW & PARTS LIST

Owner’s Manual
11
EXERCISE COMPUTER
SPECIFICATIONS:
TIME (TMR)……………......00:00-99:59
SPEED (SPD)...0.0-99.9KM/HorML/H
DISTANCE (DST)……….0.00-999.9KM
CALORIES (CAL)…………….……0-9999KCAL
KEY FUNCTION:
MODE: This key lets you to select and lock on to a particular function you want.
OPERATION PROCEDURES:
1. AUTO ON/OFF:
The system turns on when any key is pressed or when it receives an input from the speed sensor.
The processor turns off automatically when the speed sensor has no signal input or no key is
pressed for approximately 4 minutes.
2. RESET:
The unit can be reset by changing the batteries or pressing the MODE key for 3 seconds.
3. HOW TO PRESET TIME, DISTANCE & CALORIES:
To choose the SCAN or LOCK if you do not want the scan mode, press the MODE key when the
pointer on the function you want which begins blinking.
4. FUNCTIONS:
TIME: The time of exercise will be displayed by pressing MODE key until brand TMR appears.
SPEED: Current speed will be shown buy pressing MODE key until brand SPD appears.
DISTANCE: The distance of each workout will be displayed by pressing MODE key until brand
DST appears.
CALORIES: The calories burned will be displayed by pressing MODE key until brand CAL appears.
SCAN: Automatic display of the following functions in the order shown:
TIME-SPEED-DISTANCE-CALORIES
BATTERY:
This monitor uses one battery. If improper display on monitor,
Please reinstall the batteries to have a good result.
Owner’s Manual
10
60 FIXING BOLT 2 M6*55
61 TENSION KNOB 1
62 NUT 2 M10*1
63 FLYWHEEL 1
64 FLYWHEEL SHAFT 1
65 LITTLE CHAIN WHEEL 1
66 RIGHT CHAIN COVER 1
67 NUT 1 7/8"
68 SPRING 1
69 DOMED NUT 1 M6
70 END CAP 2
71 WOOLLY BLOCK 1
72 HEX HEAD BOLT 1 M5X30
73 PLASTIC FRAME 1
74 RUBBER 1
75 LOCK NUT 1 M5
76 SPRING COVER 1
77 LEFT LITTLE COVER 1
78 SCREW 13 ST4. 2*12
79 RUBBER COVER 132*10
80 END CAP 2
81 FIXING NUT 2M10*1.25
82 FIXING TUBE II 113.6* 10.3*25.5
83 LEFT CRANK 1
84 CHAIN 1
85 SENSOR 1
86 FIXING TUBE I 113.6* 10.3*10.5
87 BEARING 36000ZZ
88 ADJUSTABLE NUT 114*35
89 RIGHT LOCK NUT 1 1/2"
90 SPRING WASHER 2 6
91 RIGHT CRANK 1
92 NUT 1 M12*1.25
93 ARC WASHER 2d1=16 D=26 S=0.3
94 FLAT WASHER 4 10
95 PLASTIC KNOB NUT 2 M8
BATTERY DISPOSAL:
Batteries should not be considered as regular garbage. As consumer you are
obliged to return finished batteries. The finished batteries can be returned to
a collection base at your residential area or at places where batteries can be bought.
WE RECOMMEND THE USE OF ALCALI-MANGAN BATTERIES.
You will find these symbols on batteries,
which contain harmful substances:
Pb = Battery contains lead
Cd = Battery contains cadmium
Hg = Battery contains mercuryPb Cd Hg

Owner’s Manual
13
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work at your own pace and be sure to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heartbeat into the target zone shown on the graph below.
This stage should last for a minimum of 12 minutes
though most people start at about 15-20 minutes.
3. The Cool-Down Phase
This stage lets your cardio vascular system and muscles wind down. This is a repeat of the warm up
phase. First, reduce your tempo and continue at this slower pace for approximately 5 mintues before
you get off your Exercise Bike. The stretching exercises should now be repeated, again remembering
not to force or jerk your muscles into the stretch.
As you get fitter, you may need to train longer and harder. It is advisable to train at least three times
a week, and if possible to space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your RACING BIKE you will need to have the resistance set quite high.
This will put more strain on your leg muscles and may mean you cannot train for as long as you would
like. If you are also trying to improve your fitness you may need to alter your training program.
You should train as normal during the warm up and cool down phases, but towards the end of the
exercise phase you should increase the resistance making your legs work harder. You will have to
reduce your speed to keep your heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work, the more
calories you will burn. This is effectively the same as if you were training to improve your fitness, the
difference being the goal.
Owner’s Manual
12
Using your Orbitrek Elite will provide you with several benefits. It will improve your physical fitness,
tone your muscles and in conjunction with a calorie controlled diet, help you lose weight.
1. The Warm-Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds. Do not force or jerk your muscles
into a stretch. If it hurts, STOP.
2. The Exercise Phase
SIDE BENDS
INNER THIGH
STRETCHES
FORWARD
BENDS
OUTER THIGH STRETCHES
CALF/ACHILLES
STRETCHES
Grasp the handlebars, then switch the handlebars to and
fro in tandem to move along with the pedals, do elliptical
cycle movement. Your Orbitrek Elite has reversable
movement. Forward pedalling emphasizes your
quadriceps muscle (front thighs), while backwards
pedalling emphasizes your hamstrings (back thighs).
Remember, if you want to change your movement
direction, stop movement first.
Start Position
Stand on the left side of the bike, grasp the handlebars (under the
handlebar end caps about 100mm), then stride your left leg, place your
left foot on the left pedal, then stride your right leg, place your right foot on
the right pedal, adjust your hands and stand pose to a comfortable position.
Moving Position

This Product is Brought to You by:
www.thanefitness.com
Making Fitness Fun!®
(8/04)
Thane Fitness®is a division of Thane International, Inc.
Copyright ©2002 by Thane International, Inc. All rights reserved.
Elite 12-Day
Slimdown
Elite12dayslimdown.qxd 11/1/06 1:26 PM Page 1

Elite 12-Day Slimdown
2
Elite 12-Day
Slimdown
• Upon rising in the morning drink 16 oz. of water with squeezed lemon.
• 2 hours after breakfast and lunch drink 24 oz. of water.
• 2 hours after dinner drink 8 oz. of water or herbal tea.
(Limit fluids to 6-8 oz. with meals)
Elite12dayslimdown.qxd 11/1/06 1:26 PM Page 3

Elite 12-Day SlimdownElite 12-Day Slimdown
3 4
DAY 1
(1650 calories / 45 gr. fat)
BREAKFAST
✓jcup calcium-fortified
orange juice
✓2 slices whole-wheat toast or 1
bagel with 2 tbs. jam
SNACK
✓2 apples
LUNCH
✓Tuna Sandwich:
• 2 slices 7-grain bread with
•jcup water-packed tuna
(rinsed well)
• 1 tbs. reduced-calorie
mayonnaise and
chopped celery, lettuce and
tomato slices
✓jred pepper cut in strips
SNACK
✓1 orange and lcup
pineapple chunks
DINNER
✓4 oz. skinless chicken
breast, grilled
✓1 small baked potato with
1 tbs. butter
✓jcup carrots, steamed
✓jcup green beans or
broccoli, steamed
✓1 cup green salad with 1 tomato
✓2 tbs. dressing
✓add shredded red cabbage,
carrots, and chopped cucumber
DAY 2
(1600 calories / 38 gr. fat)
BREAKFAST
✓1 whole banana
✓1 cup oatmeal with 1 tbs. honey
SNACK
✓1 cup nonfat yogurt
LUNCH
✓1 cup vegetable soup
✓1 whole-wheat bagel with
2 oz. cheese
✓1 raw carrot, cut into sticks
✓kred pepper cut into strips
✓1 cup nonfat yogurt
SNACK
✓1 apple
✓1 pear
DINNER
✓4 oz. broiled fish with lemon
✓lcup broccoli or Brussels
sprouts, steamed
✓2 cups Romaine salad with 1
tomato, sliced, 2 tbs. dressing
DAY 4
(1650 calories / 46 gr. fat)
BREAKFAST
✓jgrapefruit
✓1 cup low fat cottage cheese
SNACK
✓1 handful almonds
LUNCH
✓1 grilled chicken breast
✓jcup brown basmati rice
✓1 large romaine salad with
shredded red cabbage, carrots,
and tomatoes
• 2 tbs. low fat dressing
✓jcup steamed veggies,
your choice
SNACK
✓1 jcup strawberries
DINNER
✓1 j cups spaghetti or
other pasta:
• 3 oz. 90% lean ground
beef, cooked and drained
•jcup spaghetti sauce
✓2 tbs. parmesan cheese
✓sautéed mushrooms, onions,
and lcup zucchini
✓jcup spinach, steamed or 1
small Caesar salad
DAY 3
(1650 calories / 50.3 gr. fat)
BREAKFAST
✓jbanana
✓1 cup bran flakes
✓1 cup low fat milk or
milk alternative
SNACK
✓1 apple
✓1 pear
LUNCH
✓Sandwich:
• 2 slices 7-grain bread
• 3 oz. turkey or
chicken breast
• 2 tbs. mayonnaise
• lettuce, tomato slices
✓1 med. cucumber sliced
✓1 carrot cut into strips
SNACK
✓1 cup nonfat yogurt
DINNER
✓4 oz. lean beef tenderloin
✓jcup brown basmati rice,
cooked in water or broth
✓lcup zucchini, steamed
✓lcup yellow
squash, steamed
✓1 spinach salad with
• 1 small tomato
• 2 tbs. dressing
Elite12dayslimdown.qxd 11/1/06 1:26 PM Page 5

Elite 12-Day SlimdownElite 12-Day Slimdown
65
DAY 5
(1525 calories / 35 gr. fat)
BREAKFAST
✓1 apple
✓1 cup oatmeal with 1 tbs. honey
SNACK
✓1 peach
✓jcup blueberries
LUNCH
✓Pita Sandwich:
• 1 pita pocket
• 3 oz. turkey
• lettuce, tomato slices
• 1 tbs. mayonnaise
✓lcup raw cauliflower
✓jcup V-8 or tomato juice
SNACK
✓1 cup low fat yogurt
DINNER
✓6 oz. baked seafood
✓2 cups broccoli, carrots, or
other veggies
• Stir-fried with 1 tbs. olive
oil until just tender
✓Mixed green salad with
• 1 tbs. Italian dressing
DAY 6
(1350 calories / 37 gr. fat)
BREAKFAST
✓1 cup low fat cottage cheese
mixed with jbanana and
jcup blueberries
SNACK
✓1 handful of almonds
LUNCH
✓Turkey Salad:
• 4 oz. deli turkey cut
into strips
• 2 cups mixed green
salad with
•l cup raw broccoli
and cauliflower
• 1 tomato, sliced
•kcup chopped onion
• 2-3 tbs. low fat dressing
SNACK
✓2 cups watermelon
DINNER
✓2 slices of a medium
cheese pizza
✓1 jcups cucumber, onion and
tomato slices with
• 1 tbs. Italian dressing
✓jcup V-8 or tomato juice
DAY 8
(1525 calories / 40 gr. fat)
BREAKFAST
✓jcup calcium-fortified
orange juice
✓2 slices 7-grain bread toasted
with 1 tbs. butter each
SNACK
✓1 apple
✓jcup low fat cottage cheese
LUNCH
✓Sandwich:
• 2 slices 7-grain bread
• 2 oz. turkey or
chicken breast
• 1 tbs. mayonnaise
• lettuce, tomato slices
✓lcup coleslaw
SNACK
✓1 jcups grapes
DINNER
✓6 oz. baked seafood
✓2 cups broccoli, carrots, or
other veggies
• Stir-fried with 1 tbs.
olive oil
✓Mixed green salad with 1 tbs.
Italian dressing
DAY 7
(1480 calories / 44 gr. fat)
BREAKFAST
✓jcup V-8 or tomato juice
✓1 or 2 scrambled eggs
✓1 slice toasted 7-grain bread
SNACK
✓1 cup fresh strawberries
✓1 peach
LUNCH
✓4 oz. roasted, skinless
chicken breast
✓lcup coleslaw
• combine shredded carrot,
jcup red cabbage,
•jcup green cabbage,
1 tbs. mayonnaise,
• 1 tbs. plain yogurt, ktbs.
dill, and jtbs. salt
SNACK
✓1 cup yogurt
✓lcup fresh pineapple chunks
DINNER
✓Taco Salad:
• 3 oz. ground turkey breast
or ground beef, cooked
•kcup pinto or
kidney beans
• 1 oz. grated cheese, 3 tbs.
picante sauce
• 1 tomato, sliced,
1 cup lettuce
• 1 cup raw (or quickly
steamed) veggies (green
pepper, carrots,
red onions, mushrooms
Elite12dayslimdown.qxd 11/1/06 1:26 PM Page 7

Elite 12-Day SlimdownElite 12-Day Slimdown
87
DAY 10
(1650 calories / 48 gr. fat)
BREAKFAST
✓1 apple, sliced
✓1 whole-wheat English muffin
with 2 tbs. honey
SNACK
✓1 handful almonds
LUNCH
✓1 cup vegetable soup
✓1 whole-wheat bagel with
2 oz. cheese
✓1 raw carrot cut into sticks
SNACK
✓2 cups melon of choice
DINNER
✓4 oz. lean beef tenderloin
✓lcup zucchini, steamed
✓lcup yellow squash, steamed
✓1 lg. spinach salad with
• 1 small tomato, shredded
cabbage, carrots, beets, and
cucumber and 2 tbs. Dressing
DAY 9
(1750calories / 42 gr. fat)
BREAKFAST
✓1 banana
✓1 cup oatmeal with 1 tbs. honey
✓jcup low fat milk or milk
alternative
SNACK
✓1 jcups fresh strawberries
LUNCH
✓Tuna Sandwich:
• 2 slices 7-grain bread with
•jcup water-packed tuna
• 1 tbs. reduced-calorie
mayonnaise and chopped
celery, onion, lettuce and
tomato slices
✓lcup broccoli
✓1 carrot cut into strips
SNACK
✓1 cup low fat yogurt
DINNER
✓1 jcups spaghetti or other
pasta:
• 3 oz. 90% lean ground beef,
cooked and drained
•jcup spaghetti sauce
• 2 tbs. Parmesan cheese
• sautéed mushrooms, onion,
and lcup zucchini
✓jcup spinach, steamed
✓1 small green salad
DAY 12
(1490 calories / 45 gr. fat)
BREAKFAST
✓jcup calcium fortified
orange juice
✓1 or 2 scrambled eggs
✓1 slice 7-grain bread toast
SNACK
✓1 fresh peach
✓1 pear
LUNCH
✓Turkey Salad:
• 2 cups mixed green
salad with
•lcup raw broccoli
and cauliflower
• 1 tomato, sliced
• 4 oz. turkey, sliced, 2 oz.
ham, sliced
•kcup onion, chopped
• 2-3 tbs. low fat dressing
SNACK
✓1 cup low fat yogurt
DINNER
✓4 oz. skinless chicken
breast, grilled
✓jcup carrots, steamed
✓jcup green beans or
broccoli, steamed
✓1 small baked sweet potato
✓1 sliced tomato, 1 tbs. dressing
DAY 11
(1590 calories / 48 gr. fat)
BREAKFAST
✓jgrapefruit
✓1 whole-wheat bagel
SNACK
✓1 apple
✓2 oz. almonds
LUNCH
✓1 small baked potato
topped with
•jcup low-fat
cottage cheese
✓1 large romaine salad with
• 1 tomato, sliced
• 2 tbs. dressing
✓1 cup steamed veggies,
your choice
SNACK
✓1 apple
✓1 pear
DINNER
✓4 oz. broiled fish with lemon
✓lcup broccoli or brussel
sprouts, steamed
✓1 jcups green salad with
shredded red cabbage, carrots,
cucumber, 1 small sliced tomato
✓2 tbs. dressing
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Food Guide
Orbitrek Elite
6 weeks
“TO A NEW YOU”

6 Weeks “To a New You” Food Guide
2
• Upon rising in the morning drink 16 oz. of water with squeezed lemon.
• 2 hours after breakfast and lunch drink 24 oz. of water.
• 2 hours after dinner drink 8 oz. of water or herbal tea.
(Limit fluids to 6-8 oz. with meals)
Food Guide
Orbitrek Elite
6 weeks
“TO A NEW YOU”

6 Weeks “To a New You” Food Guide6 Weeks “To a New You” Food Guide
WEEK 1
Day 1
• 1/2 cup calcium-fortified
orange juice
• 2 slices whole-wheat toast
or 1 bagel with 2 tbs. jam
• 2 apples
Tuna Sandwich
• 2 slices 7-grain bread with
• 1/2 cup water-packed tuna
(rinsed well)
•1 tbs. reduced-calorie
mayonnaise and chopped
celery,lettuce and tomato slices
• 1/2 red pepper cut in strips
• 1 orange and 3/4 cup
pineapple chunks
• 4 oz. skinless chicken breast,
grilled
• 1 small baked potato with
1 tbs. butter
• 1/2 cup carrots, steamed
• 1/2 cup green beans or
broccoli, steamed
• 1 cup green salad with
1 tomato
• 2 tbs. dressing
• add shredded red cabbage,
carrots, and chopped cucumber
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day 2
• 1 whole banana
• 1 cup oatmeal with 1 tbs.
honey
• 1 cup nonfat yogurt
• 1 cup vegetable soup
• 1 whole-wheat bagel with 2
oz. cheese
• 1 raw carrot, cut into sticks
• 1/4 red pepper cut into strips
• 1 cup nonfat yogurt
• 1 apple
• 1 pear
• 4 oz. broiled fish with lemon
• 3/4 cup broccoli or Brussels
sprouts, steamed
• 2 cups Romaine salad with
1 tomato, sliced,
2 tbs. dressing
• 1 ora n ge
Day 3
• 1/2 banana
• 1 cup bran flakes
• 1 cup low fat milk or milk
alternative
• 1 apple
• 1 pear
Sandwich
• 2 slices 7-grain bread
• 3 oz. turkey or chicken breast
• 2 tbs. mayonnaise
• lettuce, tomato slices
• 1 med. cucumber sliced
• 1 carrot cut into strips
• 1 cup nonfat yogurt
• 4 oz. lean beef tenderloin
• 1/2 cup brown basmati rice,
cooked in water or broth
• 3/4 cup zucchini, steamed
• 3/4 cup yellow squash,
steamed
• 1 spinach salad with
1 small tomato
2 tbs. dressing
• 1 peach or other small fruit
Day 4
• 1/2 grapefruit
• 1 cup low fat cottage cheese
• 1 handful almonds
Grilled Chicken
• 1 grilled chicken breast
• 1/2 cup brown basmati rice
• 1 large romaine salad with
shredded red cabbage, carrots,
and tomatoes
• 2 tbs. low fat dressing
• 1/2 cup steamed veggies,
your choice
• 1 1/2 cup strawberries
• 1 1/2 cups spaghetti or
other pasta:
• 3 oz. 90% lean ground
beef,cooked and drained
• 1/2 cup spaghetti sauce
• 2 tbs. parmesan cheese
• saut é ed mushrooms, onions,
and 3/4 cup zucchini
• 1/2 cup spinach, steamed or
1 small Caesar salad
• 1 ora n g e
3 4

6 Weeks “To a New You” Food Guide6 Weeks “To a New You” Food Guide
WEEK 1
Day 5
• 1 apple
• 1 cup oatmeal with 1 tbs.
honey
• 1 peach
• 1/2 cup blueberries
Pita Sandwich
• 1 pita pocket
• 3 oz. turkey
• lettuce, tomato slices
• 1 tbs. mayonnaise
• 3/4 cup raw cauliflower
• 1/2 cup V-8 or tomato juice
• 1 cup low fat yogurt
Baked Seafood
• 6 oz. baked seafood
• 2 cups broccoli, carrots, or
other veggies
• Stir-fried with 1 tbs. olive
oil until just tender
• Mixed green salad with
• 1 tbs. Italian dressing
• 1 low fat yogurt (60 cals or
less)
• 10 almonds
Day 6
• 1 cup low fat cottage cheese
mixed with 1/2 banana and
1/2 cup blueberries
• 1 handful of almonds
Turkey Salad:
• 4 oz. deli turkey cut
into strips
• 2 cups mixed green salad with
• 3/4 cup raw broccoli and
cauliflower
• 1 tomato, sliced
• 1/4 cup chopped onion
• 2-3 tbs. low fat dressing
• 2 cups watermelon
• 2 slices of a medium
cheese pizza
• 1 1/2 cups cucumber,onion
and tomato slices with
• 1 tbs. Italian dressing
• 1/2 cup V-8 or tomato juice
• 1 low fat ch o c o l a te pudding
Day 7
• 1/2 cup V-8 or tomato juice
• 1 or 2 scrambled eggs
• 1 slice toasted 7-grain bread
• 1 cup fresh strawberries
• 1 peach
Chicken Breast
• 4 oz. roasted, skinless
chicken breast
• 3/4 cup coleslaw
• combine shredded carrot,
1/2 cup red cabbage,
• 1/2 cup green cabbage,
• 1 tbs. mayonnaise,
• 1 tbs. plain yogurt, 1/4 tbs.
dill, and 1/2 tbs. salt
• 1 cup yogurt
• 3/4 cup fresh pineapple
chunks
Taco Salad
• 3 oz. ground turkey breast
or ground beef, cooked
• 1/4 cup pinto or kidney beans
• 1 oz. grated cheese, 3 tbs.
picante sauce
• 1 tomato, sliced,
1 cup lettuce
• 1 cup raw (or quickly
steamed) veggies (green
pepper, carrots, red onions,
mushrooms
• 1 plum or other small fruit
5 6

6 Weeks “To a New You” Food Guide6 Weeks “To a New You” Food Guide
WEEK 2
Day 1
• 1/2 cup calcium-fortified
orange juice
• 2 slices 7-grain bread toasted
with 1 tbs. butter each
• 1 apple
• 1/2 cup low fat cottage
cheese
Sandwich
• 2 slices 7-grain bread with
• 2 oz. turkey or chicken breast
• 1 tbs. mayonnaise
• lettuce, tomato slices
• 3/4 cup coleslaw
• 1 1/2 cups grapes
• 6 oz. baked seafood
• 2 cups broccoli, carrots,
or other veggies
• Stir-fried with 1 tbs.
olive oil
• Mixed green salad with
1 tbs. Italian dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day 2
• 1 banana
• 1 cup oatmeal with 1 tbs.
honey
• 1/2 cup low fat milk or milk
alternative
• 1 1/2 cups fresh strawberries
Tuna Sandwich
• 2 slices 7-grain bread with
• 1/2 cup water-packed tuna
• 1 tbs. reduced-calorie
mayonnaise and chopped
celery,onion, lettuce and
tomato slices
• 3/4 cup broccoli
• 1 carrot cut into strips
• 1 cup low fat yogurt
• 1 1/2 cups spaghetti or other
pasta:
• 3 oz. 90% lean ground beef,
cooked and drained
• 1/2 cup spaghetti sauce
• 2 tbs. Parmesan cheese
• saut é ed mushrooms, onion,
and 3/4 cup zucchini
• 1/2 cup spinach, steamed
• 1 small green salad
• 1 ora n ge
Day 3
• 1 apple, sliced
• 1 whole-wheat English
muffin with 2 tbs. honey
• 1 handful almonds
• 1 cup vegetable soup
• 1 whole-wheat bagel with
2 oz. cheese
• 1 raw carrot cut into sticks
• 2 cups melon of choice
• 4 oz. lean beef tenderloin
• 3/4 cup zucchini, steamed
• 3/4 cup yellow squash,
steamed
• 1 lg. spinach salad with
• 1 small tomato, shredded
cabbage, carrots, beets, and
cucumber and 2 tbs. Dressing
• 1 plum or other small fruit
Day 4
• 1/2 grapefruit
• 1 whole-wheat bagel
• 1 apple
• 2 oz. almonds
• 1 small baked potato
topped with
• 1/2 cup low-fat cottage
cheese
• 1 large romaine salad with
• 1 tomato, sliced
• 2 tbs. dressing
• 1 cup steamed veggies,
your choice
• 1 apple
• 1 pear
• 4 oz. broiled fish with lemon
• 3/4 cup broccoli or Brussels
sprouts, steamed
• 1 1/2 cups green salad with
shredded red cabbage, carrots,
cucumber,1 small sliced
tomato
• 2 tbs. dressing
• 1 pear or plum
7 8

6 Weeks “To a New You” Food Guide6 Weeks “To a New You” Food Guide
WEEK 2
Day 5
• 1/2 cup calcium-fortified
orange juice
• 1 or 2 scrambled eggs
• 1 slice 7-grain bread toast
• 1 fresh peach
• 1 pear
Turkey Salad:
• 2 cups mixed green salad with
• 3/4 cup raw broccoli and
cauliflower
• 1 tomato, sliced
• 4 oz. turkey sliced, 2 oz.
ham, sliced
• 1/4 cup chopped onion
• 2-3 tbs. low fat dressing
• 1 cup low fat yogurt
• 4 oz. skinless chicken breast,
grilled
• 1/2 cup carrots, steamed
• 1/2 cup green beans or
broccoli, steamed
• 1 small baked sweet potato
• 1 sliced tomato, 1 tbs.
dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day 6
• 1/2 cup calcium-fortified
orange juice
• 2 slices 7-grain bread toasted
with 1 tbs. butter each
• 1 apple
• 1/2 cup low fat cottage
cheese
Sandwich
• 2 slices 7-grain bread with
• 2 oz. turkey or chicken breast
• 1 tbs. mayonnaise
• lettuce, tomato slices
• 3/4 cup coleslaw
• 1 1/2 cups grapes
• 6 oz. baked seafood
• 2 cups broccoli, carrots,
or other veggies
• Stir-fried with 1 tbs.
olive oil
• Mixed green salad with
1 tbs. Italian dressing
• 1 ora n g e
Day 7
• 1/2 cup V-8 or tomato juice
• 1 or 2 scrambled eggs
• 1 slice toasted 7-grain bread
• 1 cup fresh strawberries
• 1 peach
Chicken Breast
• 4 oz. roasted, skinless
chicken breast
• 3/4 cup coleslaw
• combine shredded carrot,
1/2 cup red cabbage,
• 1/2 cup green cabbage,
• 1 tbs. mayonnaise,
• 1 tbs. plain yogurt, 1/4 tbs.
dill, and 1/2 tbs. salt
• 1 cup yogurt
• 3/4 cup fresh pineapple
chunks
Taco Salad
• 3 oz. ground turkey breast
or ground beef, cooked
• 1/4 cup pinto or kidney beans
• 1 oz. grated cheese, 3 tbs.
picante sauce
• 1 tomato, sliced,
1 cup lettuce
• 1 cup raw (or quickly
steamed) veggies (green
pepper, carrots, red onions,
mushrooms
• 1 plum or other small fruit
9 10

6 Weeks “To a New You” Food Guide6 Weeks “To a New You” Food Guide
WEEK 3
Day 1
• 6 egg whites
• 1 slice whole wheat toast
(3 grams or more)
• 1 tsp light margarine
• 1 peach or plum
Burrito
• 1 whole wheat tortilla
• 1/2 cup black beans
• 1/2 cup fresh salsa
• 2 oz low fat cheese
• 1 banana (small)
Chicken Breast
• 4 oz skinless boneless
chicken breast baked with
seasoning
• 1 cup green beans with
olive oil spray
• 1 cup salad
• 2 TBS light dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day 2
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 small apple
• 1 TBS all natural peanut
butter
High-fiber Pasta
• 1 cup cooked whole
wheat pasta
• 2 TBS grated parmesan
cheese
• 1 cup cooked spinach
• 1/2 cup 1% cottage cheese
• 10 almonds
Baked Seafood
• 6 oz baked seafood
• 1 cup broccoli, carrots,
and other veggies
• stir fry with 1 TBS olive oil
• 1 cup salad
• 2 TBS light dressing
• 15 gra p e s
Day 3
• 3/4 cup shredded wheat or
high fiber cereal (5 grams or
more)
• 1/2 cup skim milk
• 2 oz low-fat cheese
or 2 string cheese
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
• 1 orange
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
and onion
• 1 cup broccoli steamed
• 1 tomato sliced
• 1 plum or other small fruit
Day 4
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 low fat yogurt (60 cals)
• 10 almonds
Ham or Turkey Sandwich
• 1 whole wheat pita
• 3 oz lean ham or turkey
• 1 tsp Dijon mustard
• 5 leaves romaine
• 1 small apple
• 1 TBS all natural peanut
butter
Broiled Fish
• 4 oz fish (any kind) with
seasoning
• 1 small baked potato
(baseball size)
• 1 cup salad
• 2 TBS fat-free dressing
• 2 TBS low fat sour cream
• 1 ora n ge
11 12

6 Weeks “To a New You” Food Guide6 Weeks “To a New You” Food Guide
WEEK 3
Day 5
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 orange
Burrito
• 1 whole wheat tortilla
• 1/2 cup black beans
• 1/2 cup fresh salsa
• 2 oz low fat cheese
• Tabasco to taste
• 1 cup pineapple
Chicken Breast
• 4 oz skinless boneless
chicken breast with seasoning
baked
• 1 cup green beans with olive
oil spray
• 1 cup salad
• 2 TBS light dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day 6
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 small apple
• 1 TBS all natural peanut
butter
High-fiber Pasta
• 1 cup cooked whole
wheat pasta
• 2 TBS grated parmesan
cheese
• 1 cup cooked spinach
• 1/2 cup 1% cottage cheese
• 10 almonds
Steak Kabob
Cut in pieces and put on
skewer:
• 4 oz lean steak
• 1 small green pepper
and onion
• 1 cup broccoli steamed
• 1 tomato sliced
• 1 peach or any small fru i t
Day 7
• 3/4 cup shredded wheat
or high fiber cereal
• 1/2 cup skim milk
• 2 oz low-fat cheese
or 2 string cheese
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
• 1 orange
Broiled Fish
• 4 oz fish (any kind) with
seasoning
• 1 small baked potato
(baseball size)
• 1 cup salad
• 2 TBS fat-free dressing
• 2 TBS low fat sour cream
• 1 cup low fat yogurt (60 cals
or less)
13 14