Body Sculpting Bible for Women : Featuring the 14-Day Body Sculpting Workout,9781578260867

Body Sculpting Bible for Women : Featuring the 14-Day Body Sculpting Workout

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Edition: 1st
ISBN13: 9781578260867
ISBN10: 1578260868
Format: Trade Paper
Pub. Date: 2002-01-01
Publisher(s): Hatherleigh Press
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List Price: $17.95

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Summary

Body sculpting is the key to attaining a beautiful, defined, healthy figure. By combining precision weight training with proper diet and nutrition, THE BODY SCULPTING BIBLE FOR WOMEN demonstrates that women everywhere can rapidly meet their fitness goals, including:bull; improved strength bull; reduced body fat bull; increased energy bull; sculpted thighs bull; slim hips bull; perfectly shaped arms bull; tight and toned abdominalsbull; fit and firm buttocksWomen have been searching for an ideal fitness program: one that is convenient, effective and, most importantly, tailored specifically for a woman's body.Now it's here! Authors James Villepigue and Hugo Rivera have developed a unique and powerful 14-day body sculpting workout that promises to deliver life-changing and long-lasting results. It's a complete success formula in one easy-to-follow book: THE BODY SCULPTING BIBLE FOR WOMEN.

Author Biography

Hugo A. Rivera is an ISSA Certified Personal Trainer and fitness expert with ten years of bodybuilding experience. He now resides in Clearwater, Florida James Villepigue is an ISSA Certified Personal Trainer and counselor who has been active in health and fitness for the past ten years. He lives in New York

Table of Contents

Introduction 1(1)
The Weight Loss Obsession
2(1)
A Book Designed Only for Women
3(1)
The 14-Day Body Sculpting Workout
3(1)
More on the 14-Day Body Sculpting Workout
4(3)
PART 1--THE FOUNDATION OF PHYSICAL PERFECTION 7(30)
Common Myths and Misconceptions
9(10)
Common Myths Debunked
10(2)
Unnecessary Gadgets
12(1)
Cellulite Creams
12(1)
Weight Loss Clinics
12(1)
Drugs for Weight Loss
12(1)
The Most Common Dieter's Mistake: Less is Better
13(1)
Bulimia
14(1)
Low Carb/High Protein/High Fat Diets
15(1)
Menopause Replacement
16(3)
The Power of The Mind; Powerful Methods for Achieving Success
19(18)
Things Don't Always Have To Be So Complicated: Not When You Have an Arsenal of Results Ammo!
20(1)
Different Routines: Some Work, Most Don't!
20(1)
Expectations and Desire: Expect and You Shall Receive
21(1)
Mind Sculpting: Visualization and Mental Imagery (Think and Become!)
21(3)
Applying the Visualization Technique: An Introduction to Self-Hypnosis for Unprecedented Results
24(3)
Zone-Tone Concept
27(2)
The 10 Commandments of Body Sculpting Perfection
29(3)
Life's Dilemmas, Simple Solutions; Some People Make Excuses, Others Find Solutions
32(1)
The BluePrint for a Perfect Body
32(2)
The Many Benefits of Exercise and Correct Eating: You Will Get Much More Than You Hoped For!
34(1)
The Formula for Success
35(1)
The First Component: Determination
36(1)
The Other Components of the Formula for Success
36(1)
PART 2--THE BUILDING BLOCKS OF BODY SCULPTING 37(48)
Training
39(20)
Weight Training
40(3)
Aerobic Training
43(1)
Putting It All Together
44(4)
How Does the 14-Day Body Sculpting Workout Work?
48(1)
Best Time to Work Out
49(1)
Workout Clothing
49(1)
How Fast Should You Lift the Weight?
49(1)
Muscle Soreness
50(2)
Breathing While Performing An Exercise
52(1)
Warming Up Before Training and Stretching
52(4)
Selecting the Weight for Each Exercise
56(1)
Overtraining
56(1)
Skipping Workouts
56(3)
Nutrition
59(20)
Characteristics of a Good Nutrition Program
60(1)
Nutrition Basics
60(3)
Caloric and Macronutrient Intake
63(1)
Caloric Requirements
63(1)
Choosing What to Eat
64(1)
Cooking Tips
64(1)
What if I Don't Want to Calculate Anything?
64(1)
What If I Don't Want To Go On a Diet?
65(1)
Beverage Tips
65(1)
Baby Steps, Giant Results: The No Pain, All Gain Plan to a Perfect Diet
66(1)
Caloric Cycling
67(1)
Don't Strive for Absolute Perfection, Strive for Consistency
67(1)
Troubleshooting Your Caloric Intake
68(1)
Here are Healthy Meals You Can Choose at Some of the Major Fast Food Chains:
69(1)
Eating on the Run: Fast Foods
70(1)
Do I Need to Measure my Food Intake and Log it in a Diary Forever?
70(1)
Food Group Tables
71(1)
The Sunday Reward
72(1)
The Importance of Preparing Food Beforehand
72(1)
Meal Frequency and Work
73(1)
A Word About Protein Shakes
73(1)
Emotional Eating
73(1)
Supplements
74(1)
A Potent Multiple Vitamin and Mineral Formula with Extra Calcium
74(1)
Chromium Picolinate
75(1)
Vitamin C
75(1)
Meal Replacement Powders Containing Whey Protein, Whey Protein Powders or Meal Replacement Bars
76(1)
Fish Body Oil Capsules or Flaxseed Oil
77(1)
Recommended Supplements Program
77(2)
Rest & Recovery
79(6)
The Sleep Cycle
80(1)
Maladies Caused By Sleep Deprivation
81(1)
Are You Sleep Deprived?
82(1)
Sleeping Pills
82(1)
Conclusion
83(2)
PART 3--BODY SCULPTING EXERCISES 85(136)
Legs
87(28)
Back
115(22)
Exersises That Utilize Various Hand Positions and How Each Variation Can Affect Different Muscle Groups.
116(21)
Chest
137(22)
Proper Alignment for Chest Exercises
138(21)
Shoulders
159(14)
Triceps
173(20)
Biceps
193(16)
Abdominals
209(12)
PART 4--WORKOUT CHARTS 221(22)
WORKOUT CHARTS
223(20)
The Break-in Program
224(1)
How to Progress With Break-In Routines 1 and 2
224(1)
The 14-Day Body Sculpting Workout
224(1)
The Advanced 14-Day Body Sculpting Workout
225(1)
Break-In Routine #1
226(2)
Break-In Routine #2
228(2)
14-Day Body Sculpting Workout
230(6)
14-Day Advanced Workout
236(7)
APPENDIX A: GLOSSARY 243(5)
APPENDIX B: TABLE OF FOOD VALUES 248(3)
APPENDIX C: SAMPLE DIETS 251(3)
APPENDIX D: EXERCISE CHART 254(2)
APPENDIX E: NUTRITION LOG 256(2)
APPENDIX F: TRACKING YOUR PROGRESS 258(3)
APPENDIX G: GROCERY SHOPPING LIST 261(2)
APPENDIX H: BODY SCULPTING UNDER SPECIAL CIRCUMSTANCES 263(12)
Body Sculpting During Pregnancy
264(3)
Nutrition During Pregnancy
267(2)
Body Sculpting for Seniors
269(1)
Youngsters and Weight Training
270(1)
Fitness While Traveling
271(1)
Training While You Are Sick
272(3)
APPENDIX I: ANATOMY CHARTS 275(3)
Final Thoughts 278(1)
About The Authors 279(3)
Resources 282

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